Commanding My Body

[Commander]

Originally Posted by superbilt

yeah delt pain sucks. I have been having this pain in my upper right pec/ lower right delt for weeks when I bench. I am hoping it will jsut fix itself like usual.

The smolov squat is insane. From what I have been told it really works tho. There is another version that I have off it from pavels beyond bodybuilding e-book. It is a two day a week squat program that is much more sane. It certainly will make u a more skilled squatter because it makes constant practice. If you do it tho I would recommend reducing your squat by max by 10% tho.

You mean, when enter my 1 rep max into the Smolov spreadsheet, use 10% lower so it calculates all the corresponding workouts a bit lower?

[Commander]

I worked a midnight last night, running on E right now. Dead tired.

[superbilt]

yes use 10% lower so you dont kill urself.

[Commander]

Saturday:
Power Cleans, worked up to 200x1, I tried 210 but couldn't catch it.

Deadlift 210 4 sets of 3 speed reps

Squat, worked up to 280x1, ironically, this is a personal best, weak I know, but it felt pretty easy, much easier than doing 270 back in August.

Bench, 130 4 sets of 3 speed reps

Sunday:
Bench, Worked up to 260x1 paused

Box Squat, trying to figure my max, was around 250x1

Squat, worked up to 250x5

Military Press 120 3 sets of 5

External Rotations
DB swings

[Commander]

This post may seem odd at first glance, but I am getting anal with my diet.

I used nutrient data.com to figure out my fat ratios and then I used protein bioavailability scores to estimate the amount of protein I actually digest from what I eat.

I then workout out a new diet which I think is superior, and cost the same thanks to taking out more expensive foods but with added BCAA content.

Old Diet Plan:
Calories 3863
Fat 149: Saturated 26.3%, Mono 42.3%, Poly 31.4%, Omega 3 to 6 ratio 0.46
Carbs 388: Fiber 51, sugar 132
Protein 245: essential amino acids 112, leucine 28
Estimated digestible protein 158: EAA 82.6, leucine 21.3

New Diet:
Calories 2986
Fat 85: Saturated 30.2%, Mono 36.9%, Poly 33%, Omega 3 to 6 ratio 1.23 (awesome!)
Carbs 341: fiber 38, sugar 111
Protein 221: EAA 123, leucine 34
Estimated digestible protein 153: EAA 100.8, leucine 30

Things I was trying to do and I accomplished:
Keep sugar at no more than 15% of total calories.
Improve Omega 3 to 6 ratio
Keep fat at around 25% of total calories.
Lower calories while increasing EAA and leucine
Lower protein to around 1 gram per pound of bodyweight. My bodyweigh it 190 and my lean mass is around 171, my protein is 221 with at least 153 being assimilated well. So the averages are pretty close to a 1 to 1 ratio.

[will-work4andro]

Quality protein...looks like you got a good set up

[Commander]

Thanks man, hope you knew I was laughing at the wheelchair comment and not your level of motivation!

[will-work4andro]

Originally Posted by Commander

Thanks man, hope you knew I was laughing at the wheelchair comment and not your level of motivation!

oh i know brotha...this show is all i think about

[Commander]

I am supposed to get out of work early (yeah!) and then I will squeeze in my final heavy deadlift workout (although not a max effort) before a date with my wife....Sushi!

I'll probably only work with light weights from after this workout until the contest on January 10th.

[Commander]

12/31:

Deadlift, worked up to 386x1, felt heavier than I was expecting considering I lifted it 5 times about 3.5 weeks ago. Well see how this bodes at the contest.

Deadlift POWER, 210 4 sets of 3

Bench, worked up to 250 (my opener) x2 and supersetted it with power cleans, 165 3 sets of 5

Bench POWER 120 3 sets of 5 supersetted with Pendlay Row (paused on top and bottom) 115 3 sets of 5

External Rotations, Face Pulls, Single Leg Deadlifts to finish off

Man, I LOVE Power Cleans. I have just been experimenting with them lately. It's too bad the Smolov program for Squats I am about to start says not to do them. I will enjoy incorporating them after I complete Smolov.

My traps were smashed from this workout.