Decided to leave out the light day this week, as I was wrecked from Mondays training.
Guts have been playing up today, imodium to the rescue....
Started trying a new method of organising my diet, to wit, backloading carbs, as written by John Kiefer
in this article http://articles.elitefts.com/articles/nutrition/carb-back-loading/.
He has also got a site that worth visiting, has alot of interesting articles (http://dangerouslyhardcore.com/).
Started this method of eating mainly from the results acheived by Brian Carroll (Elite level powerlifter).
Training-
1) Squats
Weight Reps Sets
60 5 1
100 4 1
120 5 1
140 5 1
160 3 1 - belt added
185 3 1
150 8 1 - no belt
2) Inclines medium grip 5x5;1x8-10
Weight Reps Sets
Bar 5 1
40 5 1
60 5 1
80 5 1
105 3 1 - misjudged the weight jump here
100 5 1
85 10 1
3) BB Shrugs 5x5;1x8-10
Weight Reps Sets
60 5 1
100 5 1
140 5 1
180 5 1
200 5 1
160 10 1
4) Dips 3x5;3x3;1x8-10
Weight Reps Sets
BW 5 1 - bodyweight is ~121-123kg at the moment
5 5 1
10 5 1
20 3 1
30 3 1
35 3 1
15 10 1
5) BB curls
Weight Reps Sets
Bar 10 1
30 10 1
40 10 1
6) Calves
Seated - 25kg - 100 reps done in 5 sets (hate this ex. btw, hurts far too much)
7) Standing calf raises 6-10reps
Weight Reps Sets
95 10 1
102.5 10 1
110 9 1
f**king hell, this session took over 3 hours, without pausing.
So will have to start including a 4th day, as written by Bill Starr. On tuesday will do neck, calves, dips and pullups.
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