Its time for another log. I have been fairly inactive for about a year because life was insanely busy. The school where I taught was shut down so I suddenly have some free time on my hands to spend in the gym.
Because of that, I have basically been maintaining for a year. My squat and Dead have suffered a bit but not bad and my bench has gone up a bit.
BW 229.5 I am slowly cutting at 2850 cals
200 protein the rest carbs and fat. I tend to be about 30%f/40%c/30%p I don't really worry about the ratio too much as long as I get the protein. I just love cheese and bacon too much for my own good.
I chose DUP (daily undulating periodization) because I am a bandwagon programmer.Its As simple as that. Plus I like to lift heavy and I like that its a concept not a laid out program so I get to feel like I have control over my programing.
Here is basically what I do:
Three week blocks with one lift as the "main" movement where that lift is 10-1 reps for the three weeks and I work up to heavy singles in that lift. after three weeks I change the "main" movement. Other movements are in 12-3 rep ranges changing daily obviously. Each lift has one or more AMRAP sets a week with different reps each time.
I do the big three, three times a week and I set my training maxes conservatively at: Squat 415 Bench 320 Deadlift 455
I will try my darndest to post some vids of the lifts so I can get some tips on form and such. Plus everyone likes vids.
Heres to finally filling up a log!
Because of that, I have basically been maintaining for a year. My squat and Dead have suffered a bit but not bad and my bench has gone up a bit.
BW 229.5 I am slowly cutting at 2850 cals
200 protein the rest carbs and fat. I tend to be about 30%f/40%c/30%p I don't really worry about the ratio too much as long as I get the protein. I just love cheese and bacon too much for my own good.
I chose DUP (daily undulating periodization) because I am a bandwagon programmer.Its As simple as that. Plus I like to lift heavy and I like that its a concept not a laid out program so I get to feel like I have control over my programing.
Here is basically what I do:
Three week blocks with one lift as the "main" movement where that lift is 10-1 reps for the three weeks and I work up to heavy singles in that lift. after three weeks I change the "main" movement. Other movements are in 12-3 rep ranges changing daily obviously. Each lift has one or more AMRAP sets a week with different reps each time.
I do the big three, three times a week and I set my training maxes conservatively at: Squat 415 Bench 320 Deadlift 455
I will try my darndest to post some vids of the lifts so I can get some tips on form and such. Plus everyone likes vids.
Heres to finally filling up a log!