7 June, 2007
At the end of last march I did a 1RM lift day, basically just to find out what the maximum weight I could lift for the big 3 lifts was. The results at the end of march were:
- Bench Press – 100 Kg
- Squat – 142.5 Kg
- Deadlift – 180 Kg
I was very happy with these results, but at the end of July I’ll be doing it all over again to see how much I’ve managed to improve. I’m hoping for:
- Bench Press – 112 Kg
- Squat – 160 Kg
- Deadlift – 200 Kg
I’m not aiming too high because unfortunately my diet is focused on fat loss at the moment, which means diminished gains in the strength department. To limit this I’m going to be keeping my set/reps low to keep as much strength as possible. I usually do a 5×5 scheme, but since this is starting to plateau I’m going to start alternating between a 5×3 and a 3×5 scheme. I’m avoiding 3×3 since the overall volume proved to be too low for me in the past.
Hopefully I can lose at least 5 Kg by the end of July, putting me at about 85kg. This works out at a little over half a kilo a week, which should be fairly attainable. As I’m concentrating on fat loss my calories have been cut, mostly from my carbohydrate intake. This has worked well for me in the past so I’ll be limiting my intake to whatever I get from vegetables. My protein and fat intake is still kept fairly high, and I’m keeping an eye on calorie intake for once. It’s been recommended to me before, but I’m starting a fitday record to keep track of things. All my protein is going to come from whole meat sources and eggs, and I’ll be getting an equal split of fats. To supplement it I’m taking a nice multivitamin and 2 or 3 fish oil caps with each meal.
If I have the energy for it I’ll add in some sprint interval work and maybe even some steady state cardio, but that’d not a definite at this stage.