Progress: January - May 2014

After years of going around in circles with training and diet I believe I am still in the beginner stages of my strength and muscle mass potential.

I put this down to laziness and inconsistent training/diet. Also known as fuckarounditis.

I have been extremely disciplined with both my training and diet for the past few months and this is where I am today.

January 2014 ----> May 2014

Age: 30

Weight: 70kg (154lb) ----> 70kg (154lb)
Height: 175cm (5'9) ----> 175cm (5'9)

Bodyfat: ~14% (guesstimate) ----> ~12% (guesstimate)

Deadlift 1RM:                    150kg (330lb) ----> 155kg (342lb)

Back Squat 1RM:              105kg (231lb) ----> 120kg (265lb)

Front Squat 1RM:              90kg (200lb) ----> 105kg (231lb)

Bench Press 1RM:             80kg (176lb) ----> 95kg (210lb)

Weighted Pull Up 1RM:      82.5kg (182lb) ----> 95kg (210lb)  (BW + 25kg plate) 

Strict Press 1RM:               50kg (110lb) ----> 57.5kg (127lb)

Training: The strength program

This is the first training program I will be using. It is a 10 week strength program.

Monday
Strict Press
Back Squat

Tuesday
Rest Day

Wednesday
Bench Press
Deadlift

Thursday
Rest Day

Friday
Weighted Pull Ups
Front Squat


Saturday
Rest Day

Sunday
Rest Day


Warm up sets (Sets/Reps adjusted as weeks progress to reduce fatigue)
1x5 @ 30% of 1RM
1x4 @ 45% of 1RM
1x4 @ 60% of 1RM
1x3 @ 70% of 1RM


Week 1: Working Sets 6x3 @ 80% of 1RM
Week 2: Working Sets 6x3 @ 80% of 1RM
Week 3: Working Sets 5x4 @ 80% of 1RM
Week 4: Working Sets 5x4 @ 80% of 1RM
Week 5: Working Sets 5x5 @ 80% of 1RM
Week 6: Working Sets 5x5 @ 80% of 1RM
Week 7: Working Sets 4x4 @ 85% of 1RM
Week 8: Working Sets 3x3 @ 90% of 1RM
Week 9: Working Sets 3x2 @ 95% of 1RM
Week 10: Working Sets 1x1 @ 100% of 1RM

Introduction.

Hi, my name is Eddie.

My goal is be lean and strong. To be more specific. 10% bodyfat with a 3x bodyweight Deadlift.

I'm just an average guy but know if I put in the time and effort I will reach my goal.

This blog will document my plan, progress and my ideas.