9/14/09 Monday BW 168
135 lbs x 5 reps
165 lbs x 3 reps
205 lbs x 2 reps
240 lbs - fail Couldn't pick it up at all
35 lbs x 3 minutes
So I'm stalling pretty bad. I can tell you it's directly related to my eating. I know I haven't finished my initally stated 12 week cycle, but such is life. I was putting on a little more fat than I wanted (yes I know this is normal), but for the sake of looking good and not buying new clothes on my meager earnings, I decided to slow down my milk consumption. I was sitting around 20% BF, so maybe once I've dropped down to around 12-15 I'll start gaining again. I've decided to IF ~17 hours a day and try to eat cleaner. I'll shoot for paleo, but sometimes there is cake that must be eaten. I've also changed my program. At this point, if I'm not willing to eat 4000 cals a day and sleep 9 hours a night, the novice thing just isn't going to be fruitfull. What I'm doing now is an adjusted intermediate version of the crossfit Wichita Falls program. Essentially it's a barbell hybrid program.
M Deadlift 5 reps x 1 set (add 5-10lbs per wk) Short heavy Metcon (i'll probably work on Long Cycles this day
R Squat 5 reps x 5 sets (add 5lbs per wk) Press 5 reps x 4 sets (2.5-5lbs per wk) 3 sets of Chin ups
F Power Cleans 3 reps x 5 sets (add 5lbs per wk) Short Heavy Metcon
S Squat 3 reps x 1 sets (add 5lbs per wk) Bench 5 reps x 4 sets (2.5-5lbs per wk)
Hopefully this well stop my Deadlift from sucking.
Comments, Critiques, Derisions and Silence are all welcome.