TheCool's Training Log

[TheCool]

Stats:
18 y old
130#
5’6”

Best Lifts:
Bench: 160x1
Squat:90(5x5)
Deadlift:135x5
Cleans:50(5x5)

Goals (achieve by October 22 2010)
Bench: 225#x1
Squat: 340#x1
Deadlift: 400#x1
Cleans: 160#x1
Military: 160#x1
Weigh 150#

Right now I am nearing the end of week 3 on Stronglift’s 5x5 beginner program. I am currently in college and have had a lot of success going to the gym right after my last class on Tues. Thurs. and then going once during the afternoon on Sunday.

Plan

Calendar

1-9 finish Stronglift's 5x5 Beginner
10-19 finish Stronglift's Intermediate
20-33 Smolov
33-43 Coan/Phillipi's deadlift Program (if needed)
This gives me a around 9 weeks for rest/vacation/catching up on struggling parts.

Squat
200#:Stronglift Beginner 5x5
240#:Stronglift Intermediate
340#:Smolov

Bench
190# after Stronglift beginner
225# after stronglift intermediate

Deadlift
270# after stronglifts beginner
320# after stronglifts intermediate
?# after smolov
IF NEEDED
Coan/Phillipi Deadlift Routine

Military
135# after Stronglifts
160# after Stronglift’s Intermediate specialized military

Cleans
(finally figured out how to do these on end of week 2, made my entire day)
115# done with Stronglift’s beginners.
160# after Intermediate*
*Will probably continue adding weight each workout during intermediate since my weight is so low.

Weigh 150#
Did GOMAD consistently for 18 days and barely gained a pound.
Drew up a plan for eating ~4000 k/cal a day-includes GOMAD and over 200g of protein.
Aiming for gaining 10 pounds in the first month, 10 pounds in the second month and 10 pounds in the third month. I know that I will probably drop 10 pounds after I stop GOMAD so I am over shooting it to 160.
After I hit 160 I am planning to try the Paleo diet for 30 days because I heard it decreases sleep need.

I plan to update this log every day before I go to bed recording sleep time, calories consumed, and, it it is a lift day, anything memorable that happened.

[TheCool]

October 27th
only hit 2700k/cal. already bought my milk for tomorrow
Plan on getting 7 hours tonight.
Found 3 of my friends that want to do the 5x5 to make pledging easier. reverted back to week 1 of Stronglifts.
Got back from buffalo this weekend. Stayed up till 5 each day and got a cold.


Workout
went back to squating 45#
slight pain in my right knee during squating. assuming this is because my groin is tight and im not spreading my knees out as far as they need to be. Cleaned 45# alot easier than when i first learned to do the movement but still need to work on my technique. specifically whipping my arms higher.

Notes:
go over SS and SL deadlifting technique so I teach it properly on Thursday.
Get blender, vanilla protein powder and frozen fruit to make shakes postworkout.

[TheCool]

ocotober 28th
Tired. stayed up late writing an engineering essay. Probably will clock 9 hours

consumed 4300 k/cal today. Looked at my nutritional facts, looked good. workout tomorrow

[pangram]

Very impressive numbers! Please write in your log how the Paleo diet fares you - I'm curious about that.

[TheCool]

October 29th
hit 4000 k/cal today. Week 1 day 2 of stronglifts. Need to improve deadlift form and get it back to the way it was last year. Upped my consumtion of vitamin C by eating some oranges today. Did not get enough fiber today, need to figure out what has fiber in it and eat that instead of carbs from bread etc.

[TheCool]

Ok so my consistency really dropped off over the weekend, which is what normally happens because my weekends have no structure. In order to make for this, this is what im going to do.
Saturdays and Sundays:
As soon as I wake up I am going to cook the ramen that I bought on Friday for breakfast. Eat again in 2 hours.


Sundays:
As soon as I wake up I am going to microwave the bagel bites and drink the milk that I have in my fridge that I bought on Friday. I will then do any work that needs to be done for 2 hours and then head to the diner to get some food. Everything else will solve itself from there.

I really like both ramen and bagel bits and they are really easy to make so I am hoping it will get me in the habit for the week day.