Using what I have learned about myself in the past I have choosen to look at my training/diet a bit simpler.
Workout:
mon: Push
wed: Pull
Fri: Legs
First movement will be strength based working in the 1-3 rep range for multiple sets. Next 3 movements will be accessory work with a rep range around 6. Movements will follow 3 week cycles. At this point I will either deload or start another 3 week cycle depending on how im feeling.
Diet:
~2600cals per day. Clean.
I go overboard on diet to much. Im going to keep it clean. If I want to go out on the weekend and have a steak with a beer, im going too.
Wide Grip Pullups
bw x 6
bw+ 10 x 3
bw+ 10 x 3
bw+ 10 x 3
bw+ 10 x 3
bw+ 10 x 3
Chest Supported Row
45 x 10
90 x 10
115 x 6 <- bit to heavy
100 x 6
x6
x6
Rack Pulls from the knees 225 x 10
315 x 8
365 x 6
x6
x6
x6
Reverse Pec Dec
80 x 10
100 x 6
130 x 6
x6
x6
x6
Good workout. Will be going much heavier on the deads next week. Grip was the weak link there by far and I didnt bring chalk.
Good luck Frank. You're definitely looking leaner. Do you have a weight/BF goal?
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Audentes Fortunas Juvat
"Focus on making the 5 lifts stronger and getting enough food. There will be plenty of time to worry about glycemic indexes, PERs, and Bulgarian Split squats later. Much later."-Mark Rippetoe
Ideally I would like to be the 200lbs that I am now, just leaner and stronger.
So.. Im going to try to lean out/add muscle at the same time. Ive never tried doing this, and ive always said it wouldnt work. Well, here is my attempt. If im not happy with results in a few months then I will try something else.
I feel that I can gain weight/strength faster then most people for whatever reason. But I have to be more careful dieting, I seem to have the tendency to loose muscle easy. I guess I have to take things slower.
Since I got into strength training late in life I have always been very weak. Now, at 41, I am getting to a level of strength and size that I am happy with. It never occurred to me until I started training just what younger guys were capable of lifting, but seeing your numbers listed Frank genuinely leaves me in awe. To be aged just 19 and squatting 551, geared or not, is fantastic.
Since I got into strength training late in life I have always been very weak. Now, at 41, I am getting to a level of strength and size that I am happy with. It never occurred to me until I started training just what younger guys were capable of lifting, but seeing your numbers listed Frank genuinely leaves me in awe. To be aged just 19 and squatting 551, geared or not, is fantastic.
Really impressive stats, especially for a 19 year old. You're my age for christ's sake, I thought you were at least a few years older than me.
Just out of curiosity...
How in the HELL did you reach those numbers in a single year?
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
Really impressive stats, especially for a 19 year old. You're my age for christ's sake, I thought you were at least a few years older than me.
Just out of curiosity...
How in the HELL did you reach those numbers in a single year?
No tricks. Just lifting hard and heavy and eating lots of food. do this for a while, and youll get to where you want to do. Dont think to much about the details.
Two Bears Dadda? Two Bears Benno, just two. ______________________________ ___________
There are three things in my life which I really love: God, my family, and baseball. The only problem - once baseball season starts, I change the order around a bit. ~Al Gallagher, 1971
Ive been cooking all day with my girlfriend.
-homemade protien bars. An MRP one and a post workout one.
-chilli
-egg muffins (thanks to theSteve)
-Gaucamoli (thats to theSteve again)
My whole fridge is full of meat its rediculous. I have 2 roasts, a chicken, 20 breasts, a ham, tons of sasauge, about 10 steaks, and various other meats. Its just food for me too.. I think ill be eating good for a while here.
Im still very sore.. I really didnt even go all of that hard, I dont understand doms.
Ive figured out how im going to do my progressions:
week2:
Main lift: Up the weight
Accessory lifts: Add a set
week3:
Main lift: Ad 2-3 sets
Accessory: Add weight. (will be 5 x 6 at this point.)
Then ill start another 3 week cycle. Following it up by maxing out all three lifts on one day (may just use box squats for squating for ease). Then deload for a week and repeat using difference excercises. Give me a couple months and I will shatter all my prs. And Ill keep my weight around 200lbs this time.
Damn Frank all I can say is that I hope I make as much progress as you did in a year!
I also really think your new goals for the year are awesome. . . sometime we can get too "obsessed" with certain aspects of life. I also don't have a problem going out with the guys for some wings and a beer .
** couldnt do things in correct order.. all 3 racks were taken. Rack I got for the lockouts was a little lower then the last one so I had a hard time finding a good weight to use. Really wasnt feeling good on this excercise today.
Dips (up 1 set and 5lbs)
bw x 6
bw + 15 x 6
x 6
x6
x6
Rack lockouts (to hard to tell improvement)
230 x 5
255 x 3
255 x 2
250 x 3
245 x 3
245 x 4
Bradford Presses (up one set)
100 x 6
x6
x6
x6
x6
Reapers (faster)
100 x 6
x6
x6
x6
So some small gains that ill take for now. Next week I should be able to up them pretty good again if all goes well.
To help gage your rack lockout progress, why just just stick with one rep range, and always hit it. Dont work it to the point where you cant reach it, lets say 4. Just use weight you know you can hit for 4 in EVERY set. Then the next time around, start from that weight and just try to go up 5lbs and keep hitting those 4, then if you can, go up another 5 and so on. Or just ad a rep? It looks to me that you jumped the shark and went to heavy at first, than sapped the rest of it.
To help gage your rack lockout progress, why just just stick with one rep range, and always hit it. Dont work it to the point where you cant reach it, lets say 4. Just use weight you know you can hit for 4 in EVERY set. Then the next time around, start from that weight and just try to go up 5lbs and keep hitting those 4, then if you can, go up another 5 and so on. Or just ad a rep? It looks to me that you jumped the shark and went to heavy at first, than sapped the rest of it.
The problem was that the rack was at a different height. The rack I was using today had huge spacing between pins so I was only doing them a couple inches off of my chest.
250lbs last week was easy compared to any of these reps,
Overall volume is going to be close on both though so I figure im ok. Next week ill use the other rack and see. Not ideal I agree with you but oh well. I was a bit ambitious off the start I didnt figure the rack was as low as it was, on the other rack I would have gotten 255+ for all the reps. Ill get it right next week.
Today: legs
Weight: 198lbs holding pretty constant. I swear ive gotten leaner actually and gained about 5lbs.
Low Box squats (up 10lbs)
140 x 5
230 x 5
280 x 3
290 x 3
x3
x3
x3
GHR (up a set)
bw x 6
x6
x6
x6
x6
DB lunges (up a set)
40lbs (each hand) x 6 (each leg)
x6
x6
x6
x6
Calf Raises
heavy x 10
x 10
x 10
x 10
Hard ass workout. That box is still feeling really damn low. Those were hard reps at the end. Lunges were killer too, GHR's were easier today. I am damn hungry after this workout.
Also, one thing that ive noticed is that my hams/back has lost very little strength with the weight loss, but my quads have. I have no problem getting off the box, its the last few inches that kill me. Could also be a speed issue. I figure when I max out on box squats I should match or beat my previous 1rm for them.
Rack lockouts (same setting as day 1)
140 x 8
230 x 5
250 x 3
260 x 3
270 x 3
280 x 2 (pr).. 3rd was about a half rep. Should of had it.
Bradford Presses (up 15lbs)
100 x 6
110 x 6
115 x 6
x6
Dips (up 5lbs)
bw x 6
bw + 20 x 6
x6
x6
x6
Reapers
95 x 6
x6
x6
x6
Not a bad workout. The rack presses at this height is usually pretty close to my real bench so its comming along. Everything is up somewhere or another. Got to figure out what im doing after the end of this week still.
Pullups
bw x 6
bw+10 x 3
bw + 25 x 3
bw + 25 x 3
bw x 6
bw x 6
Chest Supported rows
45 x 8
90 x 6
115 x 6
115 x 6
Rack Pulls
225 x 8
315 x 6
405 x 6
455 x 6
Reverse pec dec
130 x 6
145 x 6
160 x 6
x6
Everything up a bit. Was feeling really tired today for some reason. Got my pictures taken promoting the gym I goto, I may be in a newspaper hah. Started putting some creatine in my workout shakes today as well. Rack pulls are pissing me off, they are easy but my grip just isnt there for some reason lately.
I hope to get very good with them in the future. At the point im at right now with them im not sure they are givving me all that much carryover.
What I have noticed lately, no idea if its because I weigh less or because im stronger/faster but, my vertical jump has probally gained a good 6-8inches at least. I had a small crowd when I was doing some box jumps for a warmup the other day. Kind of cool.
Frank smartens up - 2007 Log
all I can say is that I hope I make as much progress as you did in a year! 
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