Squat, Bench, Deadlift, Repeat

S

swole

White Belt
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Age - 23
Height - 5'10
Start Weight - 200lbs (5/1/14)
Current Weight - 191lbs (5/25/14)

All Time PR's
Squat - 445lbs wrapped (4/20/14)
Bench - 275 (5/3/14)
DeadLift - 505lbs (1/12/14)

Competition PR's (11/1/12)
Squat - 345lbs
Bench - 235lbs
Deadlift - 455lbs


Short term goals (7/12/14)
Squat - 455
Bench - 315lbs
Deadlift - 545lbs

* I follow a custom training program based on the Texas Method, and the use of prilepin's chart for percentages.
* I follow a strict keto diet; 65% fat, 5% carbs, and 30% protein
 
Upper Body Percentage Day
A1. Bench Press - 235x4x3
B1. DB OHP - 70x3x12
C1. Fat Close Grip Low Row - 180x3x10
C2. Fat Grip Lat Pulls - 160x3x10
D1. Hammer Curls - 40x3x12
D2. Rolling Tris - 30x3x12
E1. CCurls - 30x3x12
E2. Elbows Out - 30x3x12
F1. Reverse Fly - 25x3x12
F2. Band Abs - 3x32

* some of my recovery stuff was done today (D-E)
 
Lower Body Percentage Day
A1. Squat - 340x4x3
B1. Deads - 405x2x3
C1. GHR - 3x16
C2. Band Abs - 3x32
 
Upper Body Volume Day
A1. Bench Press - 185x5x3
B1. Slingshot Swiss Bar Press - 185x3x12
B2. Fat Bar Low Row - 165x3x12
B3. Fat Grip Lat Pulls - 145x3x12
C1. BB Shrugs - 425x3x12
C2. Reverse Fly - 30x3x10
C3. Band Abs - 3x34

* Day 4 of my keto cycle
 
Lower Body Volume Day
A1. Squat - 275x5x3
B1. Deads - 335x3x3
C1. Single Leg Press - 135x2x12
C2. GHR - 2x18
C3. Band Abs - 2x36

* Felt really flat today. Gonna have to refeed more often than every 7 days
 
Welcome to the logs. Good lifts.

What are the reasons behind the diet?
 
fbmmofo said:
Welcome to the logs. Good lifts.

What are the reasons behind the diet?
Click to expand...

to sum it up with low carbohydrates, I feel more energized, don't experience the feeling of lethargy after consuming carbs. A low carb diet primes the body to use its own fat stores as energy thus leading to fat loss. Overall I feel better and am performing better in the gym.
 
Upper Body Recovery Day
A1. Bench Press - 145x3x3
B1. Fat Grip Low Row - 180x3x12
C1. Hammer Curls - 45x3x12
C2. Rolling Triceps - 35x3x12
D1. CCurls - 35x3x8
D2. Elbows Out - 35x3x8
E1. Band Abs - 3x36
E2. Fat Bar Wrist Curls - 45x3x36

* Felt much more energized in the gym today!!
 
Lower Body Recovery Day
A1. Squat - 220x3x3
B1. Deads - 260x1x3
C1. GHR - 3x18
C2. Band Abs - 3x36
 
PM Cardio Session
Row Machine - 25 min x 5000 meters
 
AM Cardio Session
Row Machine - 20min x 4000 meters
 
AM Upper Body Recovery
A1. Bench Press - 145x3x3
B1. Fat Grip Low Row - 195x3x8
C1. Hammer Curls - 50x3x8
C2. Rolling Tris - 40x3x8
D1. CCurls - 35x3x10
D2. Elbows Out - 35x3x12
E1. Band Abs - 3x36
E2. Fat Bar Wrist Curl - barx3x36
 
AM Lower Body Recovery and Cardio
A1. Squat - 220x3x3
B1. Deads - 260x1x3
C1. GHR - 2x18
C2. Band Abs - 2x36
D1. Row Machine - 20min x 3500m
 
AM Upper Body Percentage
A1. Bench Press - 240x4x3
B1. Cable Medial Delt Raise - 12.5x3x12
B2. Fat Grip Lat Pulls - 160x3x12
C1. Cable Scarecrows - 12.5x3x12
C2. Band Abs - 3x36
C3. Fat Bar Wrist Curls - barx3x36
 
AM Lower Body Percentage (done on Sunday)
A1. Squat - 340x4x3 (last two sets wrapped)
B1. Deads - 420x1x3
C1. GHR - 3x18
C2 Band Abs - 3x36

* felt really flat today
 
AM Upper Body Volume
A1. Bench Press 3/2/x - 195x5x3
B1. SS Swiss Bar Bench - 195x3x8
B2. Cable Low Row x/1/4 - 165x3x8
B3. Fat Bar Lat Pull Down - 160x3x8
C1. Shrugs - 435x3x10
C2. Incline Reverse Fly - 30x3x10

* First day using 10g of glucose tablets an hour before my lift, felt more focused
 
AM Lower Body Volume
A1. Squat 3/2/x - 280x5x3
B1. 3" Deficit Deads - 335x3x3
C1. GHR - 3x20
C2. Band Abs - 3x40
 
AM Upper Body Recovery
A1. Bench - 155x3x3
B1. WG Low Row - 180x3x10
C1. Hammers - 50x3x10
C2. Rolling Tris - 4x3x10
D1. CCurls - 35x3x10
D2. Elbows Out - 40x3x10
E1. FB Wrist Curls - barx3x40
 
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