Current Bodyweight: 245lbs
Current Dieting Plan/Eating Protocol: IIFYM (Flexible Dieting)
Macros: 345-475g carbs, 60-120g fat, 250g protein (Calorie total: ~ 3500/day)
Catching Up With Week 2
3/24/15 – S/B/D Day
SQUAT
325 x 5 RPE 9
310 x 5 RPE 9
BENCHPRESS
245 x 3 RPE9
225 x 3 RPE7
225 x 3 RPE8
225×1 – Stopped due to L elbow pain
SUMO DEADLIFT
335 x 6 RPE9 (actually 7-8 but max reps is 6)
325 x 6 RPE8
325 x 6 RPE8.5
3/26/15 – Mobility Day
KROC ROW
100s x 50 in 7 minutes, both arms
HAMMER CURL
32.5s x 48 in 7 minutes, both arms
HIIT, ABS, MOBILITY
3/27/15 – Pause Accessory Day
HIGH BAR PAUSE SQUAT
180 x 6 RPE8
180 x 6 RPE8
180 x 6 RPE8.5
180 x 6 RPE8.5
180 x 6 RPE8.5-9
2 SECOND PAUSE BENCHPRESS
170 x 6 RPE8
170 x 6 RPE8
170 x 6 RPE8
170 x 6 RPE8.5
170 x 6 RPE8.5
3/29/15 – S/B/D Day
SQUAT
330 x 4 RPE9
315 x 4 RPE8.5
315 x 4 RPE8.5
315 x 4 RPE9
BENCHPRESS
245 x 3 RPE9 (sticking point)
225 x 3 RPE7
225 x 3 RPE7
225 x 3 RPE8
225 x 3 RPE8.5
225 x 3 RPE8.5
225 x 3 RPE8.5
225 x 3 RPE9
250 x 5 Slingshot
SUMO DEADLIFT
350 x 6 RPE9 PR
335 x 6 RPE9
3/31/15 – Mobility Day
BODYWEIGHT PULLUPS
BW x 36 reps in 7 minutes (Ties Week 1)
DB BICEP CURL
32.5 x 50+ (didn’t write down 🙁 ) both arms
HIIT, ABS, MOBILITY
Sample Day Of Eating
– DJ