Gonna start tracking my progress here. Before that, A little info about myself:
Updated: 08/06/2017
Bodyweight: 95KG
Body Fat: Dont know, dont care. Cant see my abs yet.
Current macros: Protein: 30% , Carb 50% , Fat 20%
Current Caloric intake: 2100kcal
State: Cutting
My Main Lifts (90% of my One Rep Max). Training 4 times a week.
Deadlift: 405lbs
Bench Press: 255lbs
Squat: 295lbs
Overhead Press: 145lbs
Method that I'm currently on to Gain Strength:
Wendler's 5/3/1 Program + Hypertrophy
Week 1
Set 1 65%x5
Set 2 75%x5
Set 3 85%x5+
Week 2
Set 1 70%x3
Set 2 80%x3
Set 3 90%x3+
Week 3
Set 1 75%x5
Set 2 85%x3
Set 3 95%x1+
Week 4
Set 1 40% x 5
Set 2 50% x 5
Set 3 60% x 5
Every 4 weeks, I will try to increase my main lifts by 5-10lbs. 5lbs for Bench and Overhead Press and 10lbs for Squat and Deadlift. If the weights start to get too heavy for me then I will take 90% of my current main lifts and progress slowly again.
For the remaining exercise, I will mainly focus on Hypertrophy (60% - 75%) rep ranges (8-12 reps) and about 3-5 additional exercises.
This post has been edited by unclemike: Jan 17 2018, 11:02 AM
My Humble Journey, Strength+Aesthetics