I don't remember writing this yet. I might have mentioned I use IIFYM type of dieting.
If you'd like to know what flexible dieting or modern buzz word IIFYM is all about please click on these links:
http://www.bodyrecomposition.com/a-guide-to-flexible-dieting Edited 30th Jan 2013 (can't believe I forgot "the bible" ;))
http://www.iifym.com/ - official website,
http://www.doyoueven.com/2013/01/iifympart1/ - first part of a 4 part series,
http://www.naturalmusclezone.com/prehrana/mala-sola-fleksibilnega-prehranjevanja-iifym-1-del - for Slovene followers of this blog.
17.1.13
14.1.13
Deloading (sort of) done and arm blasting.
I finished deload week on Friday and went full speed ahead on Saturday.
Used deloading to try and improve my form on Overhead press, Deadlift and Bench press. Squat form is OK, so no need for any major improvements there.
Did I mention I HATE deload?! I know it is a must (and I needed it) but I still hate it. Just cannot change the mindset to do less volume/weight.
I also increased the loads on 5/3/1 quite a bit. It's quite funny doing 9+ reps on 1+ minicycle you know. People look at you in a funny way. Just kidding there. But it is kinda funny. I increased all my upper body work loads by 7,5 kg and lower body loads by 12,5 kg.
On OHP I managed 8 reps for 60kg on 5+ day so think it is OK. Although I did 12x63kg on 1+ I'm satisfied since I really improved on form. Lowered the bar to chest as opposed to only lowering it to chin as in 1+. I felt my shoulders a lot more with proper form. I think I have still got room for improvements. Must find a way to stabilize my body better.
Deadlift 5+ was scheduled yesterday. Well I only managed 9x138 kg this time. I was really concentrating on form and was very tired before coming to gym. Stress and stuff. My father is in the hospital again, so is my father in law and my best friends mom.
So.. Deadlift. As far as I can see I still have to be faster with my hips. Have to push them forward sooner. I still lift my toes up as I lift, which is not a good sign I think. Feet should be firmly on ground. Music sucked big time..
And now to arm blasting part.
I have this idea that my arms are lagging behind other parts of my body. I decided to hit them every time I go to the gym for two weeks (7 workouts), just to see what happens. Well it is happening. My arms have visually grown. I still can't believe it when I look in the mirror or put a t-shirt on. I am really surprised about the results. I have no plan I just hit 3-4 random exercises for 12-15 reps for biceps and triceps. I will go by the plan from now on to see if it is only the pump that gives me the feeling of the change I am seeing.
Used deloading to try and improve my form on Overhead press, Deadlift and Bench press. Squat form is OK, so no need for any major improvements there.
Did I mention I HATE deload?! I know it is a must (and I needed it) but I still hate it. Just cannot change the mindset to do less volume/weight.
I also increased the loads on 5/3/1 quite a bit. It's quite funny doing 9+ reps on 1+ minicycle you know. People look at you in a funny way. Just kidding there. But it is kinda funny. I increased all my upper body work loads by 7,5 kg and lower body loads by 12,5 kg.
So.. Deadlift. As far as I can see I still have to be faster with my hips. Have to push them forward sooner. I still lift my toes up as I lift, which is not a good sign I think. Feet should be firmly on ground. Music sucked big time..
And now to arm blasting part.
I have this idea that my arms are lagging behind other parts of my body. I decided to hit them every time I go to the gym for two weeks (7 workouts), just to see what happens. Well it is happening. My arms have visually grown. I still can't believe it when I look in the mirror or put a t-shirt on. I am really surprised about the results. I have no plan I just hit 3-4 random exercises for 12-15 reps for biceps and triceps. I will go by the plan from now on to see if it is only the pump that gives me the feeling of the change I am seeing.
3.1.13
First workout of 2013 - 1st January 2013
Gym was almost empty but there were a couple of guys in the gym I can always count on being there! You'll meet two of them in the video.
Some of us are really in love with iron.
And another rep PR was set that day. This time bench press with 11 reps @ 96kg. I need to improve on form though. Arch my back a bit more and tuck in my elbows. Still doing classic BB style benching. I really want to learn the powerlifting style.
Some of us are really in love with iron.
And another rep PR was set that day. This time bench press with 11 reps @ 96kg. I need to improve on form though. Arch my back a bit more and tuck in my elbows. Still doing classic BB style benching. I really want to learn the powerlifting style.
2.1.13
Deadlifting new repetition PR 9 x 145 kg and 5/3/1 progress report
I mentioned in one of my previous posts that I've started doing 5/3/1 program.
I'm seeing some great progress. I'm breaking all sorts of records. Mostly repetition PR's but I think I will start breaking 1RM MAX records soon.
Still have a lot to learn about using proper form. Here is the video of my second cycle of 5/3/1 1+.
Great workout for the last day of 2012!
As you can see the 1st lift was WAY off. The bar should have been above my feet. Well it was not. I really have to pay attention to this otherwise I risk injuring my back and I really do not want that.
Also I have to start pushing my hips forward sooner. So I have been told.
As you can see from the image above the progress is steady. There are some drops in weight on some days which can be attributed to bad daily form, not being rested enough or just a lousy day. I'm making the biggest gains on deadlift. I am slowly knocking on 200kg club doors. At least formulas say so. In reality it is probably still quite far away.
My weight is ranging from 79,5 - 80,5 kg at the moment which is probably due to antibiotics I have been taking for my ear infection. I had two weeks of from gym. I adjusted my macros accordingly. Dropped them by 500-700kcal (I previously maintained 78,4kg @ 2500kcal). Still managed to gain too much unwanted weight though. I will have to make a mini cut. Two weeks should be enough to get me to back 78-79 kg range.
I'm seeing some great progress. I'm breaking all sorts of records. Mostly repetition PR's but I think I will start breaking 1RM MAX records soon.
Still have a lot to learn about using proper form. Here is the video of my second cycle of 5/3/1 1+.
Great workout for the last day of 2012!
As you can see the 1st lift was WAY off. The bar should have been above my feet. Well it was not. I really have to pay attention to this otherwise I risk injuring my back and I really do not want that.
Also I have to start pushing my hips forward sooner. So I have been told.
 |
| Estimated 1RM. |
As you can see from the image above the progress is steady. There are some drops in weight on some days which can be attributed to bad daily form, not being rested enough or just a lousy day. I'm making the biggest gains on deadlift. I am slowly knocking on 200kg club doors. At least formulas say so. In reality it is probably still quite far away.
My weight is ranging from 79,5 - 80,5 kg at the moment which is probably due to antibiotics I have been taking for my ear infection. I had two weeks of from gym. I adjusted my macros accordingly. Dropped them by 500-700kcal (I previously maintained 78,4kg @ 2500kcal). Still managed to gain too much unwanted weight though. I will have to make a mini cut. Two weeks should be enough to get me to back 78-79 kg range.
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