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 My Humble Journey, Strength+Aesthetics

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jaQ-Ass
post Jul 1 2015, 04:10 PM

Getting Started
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Junior Member
153 posts

Joined: Nov 2010


QUOTE(unclemike @ Jun 1 2015, 12:09 PM)
Gonna to start tracking my progress here. Before that, A little info about myself:

Bodyweight: 95kg
Body Fat: 30% (a rough estimate based on the body chart shown online)
Current macros: Protein: 30% , Carb 50% , Fat 20%
Current Caloric intake: 2200-2500kcal

My Main Lifts (90% of my One Rep Max). Training 4 times a week.

Squat: 255lbs
Deadlift: 265lbs
Bench Press: 195lbs
Overhead Press: 115lbs

Method that I'm currently on to Gain Strength:

Wendler's 5/3/1 Program

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 rep ranges (8-12 reps) and about 3-5 additional exercises.
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Wow. How long have you been active this workout thing? You really can bench press that amount? Im just curious if you called yourself a beginner thumbup.gif

 

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