184 days out

184 days out from MaxxOpen 2013.

Current bodyweight is 82.3 kg, which is 1.4 kg less then when I started. My lowest weight so far was 82.1 kg but it fell too quick so I had to stop it. I did that by increasing my overall calorie intake. If the progress stays the same the stage weight should be around 75-76 kg

I also made some modifications to my diet. Still eating flexible and intend to do it forever. I increased Carbs and lowered Fats a bit. My current intake is ~320-330g Carbs, 40-50 g Fat and 200 Protein. I try to get at least 10-15% of my calorie intake worth of fibers.

Since the weather is going to be getting warmer and warmer and with the days becoming longer I will start doing HIIT sessions in the nearby woods. Hill sprints or bust. Also my dog owner activities and dog walks/runs are going to be increasing so I guess my calorie intake will have to get even higher.

Now I do HIIT on stationary bike (once a week), which is OK, but it doesn't give me the same satisfaction as nature does. Nothing beats fresh air, wind in your face and the smell of woods. It's just priceless and really relaxing.

My training is still the same. 5-3-1. I am making progress and am getting stronger. Estimated 1RM on deadlift jumped to 212 kg which is fuarking epic IMHO. My previous "high" was 201 kg two weeks prior. I'll try my real 1 RM in about 3 weeks when I'll do another PL mock meet.

Squats are also progressing very well. Although my est. 1RM has not jumped as high as DL (est. SQ 1RM is 197kg) I managed to hit my PB @ 190 kg again. And no. It wasn't PL style testing. It was actually after a squat session. I squat low-bar.

Here's how it went.
Squat: 5x73kg, 5x90kg, 3x106kg, 5x130kg, 5x138kg, 5+ 5 = 10x148kg could do another two squats.
1x160kg, 1x170kg, 1x180kg, 1x190kg

Front squat: 10x60kg, 2x5x90kg
Leverage Squat Calf Machine - squat: 10x120kg, 3x10x140kg
Single leg extensions: 3x10x38kg
Single lying leg curls: 4x12x15kg
Occl. Calf raise: 30x30kg, 4x15x30kg
Occl. Machine preacher curls: 30x15kg, 2x15kg, 8x15kg

I think that club 200 kg on Squat is soon approaching. Also on deadlift. If I manage that I will set my PL Totals to about 525 kg (1.157 lbs) or more. Current at 495 kg or 1091 lbs.

OHP kicked up to 90 kg est. 1RM and Bench press up to 134 kg.

Until next time. Have fun! I KNOW I will.