Blogs are now prohibited on my work computer and since I don't use the PC much at home, I haven't blogged in almost 2 months.
Training
I'm still running the Jim Wendler (from Elitefts.com) 5/3/1 program for strength training. I'm on week 2 of Wave 3 and have set several new PR's. I train 4x per week and do a 15 min walk with my dog in the evening. I'm up to ~230lbs, up from 187 during my last weeks of pre-contest dieting.
Diet
I'm still not counting calories or macros, but am eating 80% clean foods. Oats, fruits, raw almonds, fish oil, lean meats, lots of broccoli and veggies. I'm still supplementing with protein and a multi.
Competition
I have my first Power lifting meet January 23rd 2010. It's the NASA Natural Nationals in Oklahoma City. The NASA has 2 more PL comps in 2010, one in May and one in October. I hope to total at least 1200lbs at the first meet.
Overall training is going great with all the new PR's and diet is decent. I don't know my future bodybuilding plans, but plan to enjoy the next 6-12 months of training and competing in Power Lifting.
Still running 5/3/1 by Jim Wendler (awesome, simple book/program). I'm in week 3 out of 4 in the first phase. I've set a bench/squat/deadlift PR each week. Today is deads, I have 390x___, I plan to hit 6 or more, so we'll see. Hitting a new Personal Record each week is physically rewarding and a powerful, positive re-enforcement mentally.
New Additions
For the past 2 weeks I've also been doing some agility warm ups, static stretches, and foam rolling. It is making a difference in my range of motion and recovery.
Prowler
Over the weekend I purchased a Strength Sled (http://www.strengthsled.com/). It's a knockoff of the Econo Prowler that Elitefts.com sells. It was about half the cost and is a local Dallas company. Good guys, solid product, highly recommended.
I'm starting a new program this week. It's by Jim Wendler, called 5/3/1. I'll train 4x a week with weights and do 1 Crossfit class on Saturdays. Goal is still to increase muscle mass and strength. Once I get strong enough and big enough (whatever that means), I'll add more CrossFit training (ie MetCon) to increase cardiovascular fitness. I've added 40+lbs to all my main lifts since my bodybuilding comp in June. I've also added about 35lbs of bodyweight (mostly muscle I'd like to think). The Wendler program is a slow progression, the idea to to make small, modest gains for a long time 6-12 months. You don't stall out as soon by making small gains and that keeps motivation up.
Also this month marks 13 full years since I began bodybuilding in High School. I've left bodybuilding a few times to pursue other sports, but have always come back. My focus today and for the near future in not on the shape of my biceps or a 6pack, but on loving life and gaining strength, eating healthy and feeling great! I may compete in bb again, but not this year or probably not next either. I would like to do a powerlifting comp, but not anytime soon. I'll wait 6-12 months until my progress starts to stall out on 5/3/1.
Hit another PR yesterday, this time for Deadlift. My previous PR set about a month ago was 445lbs for 1 rep. Yesterday I hit 455!!! I felt that I had more in the tank, so I loaded up the bar with 475 and pulled it = 30lb PR!
I also did 225lbs x 20 reps on bb squats. They were breathing squats and took about 3 min to complete. So I can squat more than my body weight for 20 reps.....not too bad. On the same day, I did 350x1 with excellent, deep form. I'm 50lbs away from my goal of 400lbs.
The DL PR puts me within 25lbs of my 500lb goal!
Flat Bench PR:
I hit 280x5 Monday and 287.5x3 today....both PR's. Still going on the MadCow program, bench and deadlift are getting very hard. I just completed week 4 out of 9. Following this program I'll switch to Wendler's 5/3/1 or Rippetoe's Texas Method.
Still love the compound heavy training, getting stronger each week, eating lots of clean foods, adding size and strength. I'm very tired though and need to eat and rest more to recover from the heavy workouts. I plan to eliminate cardio and Crossfit for now as to not hinder my recovery.
I'm working on my modified BillStar Madcow 5x5 Link to Program Description . It's a low volume, strength training program with little isolation/traditional bodybuilding style training. I'm 4 weeks into the 9 week program and loving it! I lift more each week, I'm getting stronger each week. There's something primal about going to the gym, having clear numbers to hit on big, compound movements, and hitting them!
No new goals to report, no future bodybuilding plans at this point. I'd like to do a powerlifting meet sometime. After my strength get to a respectable level, I plan to do some Crossfit training (www.crossfit.com) .
