Good work in here lately! Keep up the good work!
im going follow shelby starnes carb cycle for mma fighters. I started a thread on nutrition section if anyones interested.
ive tried a maintnance diet for the past month and even a little below in cals but ive gained 6lbs this month. 6 freaking pounds in a month. So ill give this a go.
low carb days
high carb days
-fat as low as possible
mon-ME Squat-high carb
fri-shoulder press-low carb
sun-off low carb
week 2 wave 2 military press
bw + 25lb vest 2 sets of 25
Looks like a pretty good session overall guy.
Nice work! Short and sweet workout.
ME Squat 1rm day
235lbsx1-holy crap this rep hurt. I grinded it out like a ****** im surprised my eyes didnt pop out
GMs from pins
Notes: sore as hell right now. boxing tommorrow
What happened I thought you did 245lbs for a couple a singles a while ago?
strength isnt constant, especially mine. I wish i knew whats going on but i dont. im still happy with 235 though because for about 5months my squats been at 215-225 and it recently started going up
May not have hit a PR but at least you grinded out 235. Keep up the good work!
Way to be stepping to the squats and all man.
Last edited by slashkills; 10-06-2009 at 07:11 PM.
Nice squats man, you are really starting to get up there in weight. Just make sure you keep your form tight, because squats are no joke. They will f*** you up if you're not careful with your form and you agressively try to add weight. I speak through experience.
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Nice PR man! Although you hit a PR, I'm thinking you started too high or you should back off the percentages to the lighter ones because your reps are too low. I was hitting 6+ reps on the 5/3/1 week and I know jbrint0k hit a lot higher than that consistently. Just a thought though.
thanks for the help bro. Does Jim recomend taking 10% off or 10lbs off your true 1rm before starting the cycle? I took off 15lbs. I will go with the lighter percentages next time. I think i might max next week also if i feel im up to it instead of the deload, any thoughts?
He says to take 10-15% off your true max and then calculating the percentages from there. You can max if you want, but he says that if you are going to max, doing it on your 5/3/1 day. Also, he suggests that you don't max that often. My suggestion is to wait a couple more cycles before you max.
Ok thanks. Ill recalculate my training percentages and i wont max for another cycle or two. Ill just skip the deload and next week will be the first wave with lower percentages.
Also this past ME squat was the last in Matt Rhodes Raw squat routine so on monday im going to max on deads and then possibly run the routine again starting in two weeks because it boosted my max 20lbs and i seem to be able to consistently squat 225lbs even on a bad day. That used to be my absolute max.
Last edited by slashkills; 10-07-2009 at 07:10 PM.
1 hour mma class
1 hour grappling class
Notes:i had time between the classes so i did some light work. Ill do 531 military tonight.
Last edited by slashkills; 10-10-2009 at 03:05 PM.
Yeah, I agree with Gator. I started with 90% of a max I had done maybe two weeks before I started the program, and I was hitting 8+ reps all the time, even on the 5/3/1 days. That being said, you don't necessarily need to be hitting 8+ or anything, I just think the higher reps work well with this program. Nonetheless, a PR is a PR. Great work, bud!
Nice accessory work and I'll check back to see how the pressing goes.
well no military press day. I was just sore as **** from grappling. Max deads tomorrow.
Doing great, what's your body weight?
thanks dude! im 155 right now in the morning with clothes on.