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My goals going into this template was to (1) lose body fat; (2) become better conditioned; (3) gain / keep strength. Objectively speaking, I accomplished all three goals.
I modified this template in a few ways. I increased the volume by lowered the intensity on the main lifts for the first few weeks. I got my starting numbers by hitting a modest [email protected] the second week and then took off 80% off of that [email protected] After that if, everything felt good I added 5lbs. I also had a lot more volume for my secondary lifts by keeping higher rep ranges than what the original template called for. The last three weeks, I lowered volume and increased intensity on the main lifts and secondary lifts. Overall, this template is really a marriage of the Endurance Template and Hypertrophy Template. My strength numbers remained relatively the same if not slightly improving, I think this is a product of me "actualizing" my strength gains during the last three week, that I have built up from the previous two Hypertrophy cycles.
My endurance improved but not as by as much as it has before running this template. This is more of a product of me not really focusing on improving my running time as much as becoming more acclimated w/ running more again. Additionally, the weather has forced me to run on treadmills a bunch, which made it harder to push my times. Next time I run this I will hopefully be able to get closer to 20:30 3 mile run time.
Lastly, diet went well, although by this last week I was really looking forward to eating more again. One thing I did right was to jump straight to ~2200 calories starting with week 1 and lowering it by 50cals every week. One thing I did wrong, was drinking and eating out first couple of weeks. I also realized that to get under a 33 inch waist I am probably going to have to diet for another 4-6 weeks. Which means, I have way less muscle on me overall than I thought I did.
Goals Going Forward:
1. Gain Muscle
2. Get Stronger
3. Maintain Endurance
My next program will be similar to what Alan Thrall is outlining on his youtube channel. This was not on purpose, as I was planning on running a more Hypertrophy focused template for 4-6 weeks before switching to 12 week strength. I will be eating slightly above maintenance at this time, looking to gain ~2lbs a month.
First week of "Getting Jacked" Template. Pretty excited. Calories are set at 2600 for the week. Had a binge worthy weekend, so I want to see where my weight/waist stabilizes at.
High Bar Squat
135 x 10
165 x [email protected]
175 x [email protected] x 3 - Kept it light, HBS usually irritates my left hip. I'll see how I feel tomorrow.
Felt fine. After the gym my left knee has been "locking up" I think its the residue from high bar squats on Thursday or box jumps on Friday. Might substitute one of those out.
In the past HBS has always aggravated my left hip. I am trying to be less aggressive than in the past with the weights in order to not re-aggravate it. Was using a slow descent with the 3-0-1 tempo, I think that has helped.
CGB
135 x 10
160 x 10 @7
165 x 10 @7, 8, 8 +10lbs from last week
Row / Pull ups
145 x 12 / 3
135 x 14 / 3
135 x 13 / 3
Tris
30lbs x 20, 17, 15
Box Jumps
10 x 3
Leg Raises - AMRAP 6min x ~35 reps
Feeling pretty good overall. Watched Alan Thrall's video today. I am going to follow his program along since for the first 9 weeks or so. His approach this cycle seems to mirror my goals as well.
Last edited by AnonND; 03-08-2019, 10:29 PM.
Reason: Adding commentary
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