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JesseJames private msg quote post Address this user
Age: 23
Height: 178cm
Weight: 87kg
Body Fat: Unknown
Looking to drop body fat before a lean bulk.

Lifts:

60kg Bench
70kg Squat
100kg Deadlift.

Gym 3x4 times per week following strong lifts program

Macros 50/30/20

Maintenance - 2397 - 2400
Cut - 1900
Bulk - 2900

Diet - Just for a 4 week cut then bulk.. Thoughts?

Meal one
Venom - Wpi Protein Powder, 40 g 153 0g 1g 37g 0mg 0mg 0g 0g
Coles Homebrand - Oatmeal, 150 g 575 83g 13g 20g 0mg 5mg 1g 18g
Meal two
Woolworths - Lean Beef Mince, 100 g 167 0g 10g 20g 60mg 61mg 0g 0g
Generic - Broccoli 100g (S), 100 g 34 7g 0g 3g 0mg 33mg 2g 3g
Meal three
Woolworths - Lean Beef Mince, 100 g 167 0g 10g 20g 60mg 61mg 0g 0g
Generic - Broccoli, Steamed 100g, 100 g 35 7g 0g 3g 0mg 33mg 2g 3g
Meal four
Swisse - Odourless High Strength Wild Fish Oil, 2 capsules 15 0g 2g 0g 0mg 0mg 0g 0g
meal five
Venom - Wpi Protein Powder, 40 g 153 0g 1g 37g 0mg 0mg 0g 0g
Coles Homebrand - Oatmeal, 150 g 575 83g 13g 20g 0mg 5mg 1g 18g

TOTAL: 1,874 180gC 50gF 160gP 120mg 198mg 6g 42g
Post 1 IP   flag post
JesseJames private msg quote post Address this user
Bump.
Post 2 IP   flag post
FiremanSi private msg quote post Address this user
Thats RIDICULOUSLY low carb....

For starters NEVER jump from bulk or maintenance cals to extremem cutting cals....

If ur maintenance in 3000cals and u start eating 2900.. UR CUTTING AND IN A DEFICIT my friend... and trust u will start to loose weight....

What age and body fat are u ??

Chances are ur young bit of fluff maybe a yrs training behind u with those lifts and u believe the hype about HAVING to be a low bf. I'd just lift some heavy weight eat rest repeats if i were u.
Post 3 IP   flag post
JesseJames private msg quote post Address this user
Thanks man.

Look above. 23 and no idea about body fat. I would say apron 20%

My maintenance is 2400 calories so ill start at a deficit at 2300 and work my way back.

Cheers
Post 4 IP   flag post
FiremanSi private msg quote post Address this user
Now ur learning.
Good luck friend.
Post 5 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
You listed a 30/50/20 macro split, but your carbs are no where near 50% of your total kcals. As you drop your overall calories down, I would keep carbs at 50% as planned. -3X
Post 6 IP   flag post
JesseJames private msg quote post Address this user
Alright will do. thanks
Post 7 IP   flag post
JesseJames private msg quote post Address this user
I fixed my diet so all good there.

How long should it stick to ICF 5x5 before progressing onto another program?
Post 8 IP   flag post
kickinchicken private msg quote post Address this user
Quote:
Originally Posted by JesseJames
I fixed my diet so all good there.

How long should it stick to ICF 5x5 before progressing onto another program?

Until the gainz ain't gainz. Do it as long as you are progressing. Change your assistance work periodically and you should be good to go for a year or more. Give it atleast 6-8 months though.
Post 9 IP   flag post
JesseJames private msg quote post Address this user
Thanks mate
Post 10 IP   flag post
JesseJames private msg quote post Address this user
Training log

5x5 workout A

Squat - 80kg
Bench press - 55kg
Bent over row. 60kg
Barbell shrugs - 100kg
Triceps extensions. 25kg dumbbell
Barbell curls - 30kg
Hyperextentions 20kg plate
Weighted sit up instead of cable crunch - 10kg plate on chest

First workout, I'm on a cut at the moment but hopefully I'll make some newbie gains!
Post 11 IP   flag post
JesseJames private msg quote post Address this user
My Goal is

Bench Press - 100kg x5
Squat - 140kg x5
Deadlift - 180kg x5

Once i get there I'm going to re-evaluate it from there.

Today - Workout B
Post 12 IP   flag post
JesseJames private msg quote post Address this user
Workout b

Squat 80kg could not make the full 5x5 tho respeat in again this week
Deadlift 100kg
Standing military press - I could only press the barbell. My shoulders are extreemy weak. Any advice on that? Or keep with just the bar?
Bent over row - 55kg
Close grip bench press - 42.5kg
Barbell curls with ez bar - 20kg
Weighted sit ups with 10kg plate
Post 13 IP   flag post
JesseJames private msg quote post Address this user
Hey all,

An update on my training. Ive made some strength gains over the past 3-4 weeks and I'm thinking of changing to PHAT while doing a cut in 2 weeks. These are my current lifts

Squat 95kg 5x5
Deadlift 110kg 5x5
Standing military press - 35kg 5x5
Bent over row - 60kg 5x5
Bench Press - 60kg 5x5
Barbell curls with ez bar - 25kg
Weighted sit ups with 20kg plat

I'm sitting at about 20% body fat and weigh 88kg

Thoughts?
Post 14 IP   flag post
cardinal private msg quote post Address this user
Strength seems to be increasing nicely. As long as you're getting stronger and losing weight in a sensible manner there really isn't much you need to change. Just keep plugging!
Post 15 IP   flag post
JesseJames private msg quote post Address this user
An update.

All my lifts have stayed the same this week.

My bench press is really lacking. Went done to 55kg could not to the 60kg. - Advice? I think my biceps are lacking which is causing the lack on KG on the bench.


Going to 100kg squat this week. Its gonna be tough.
Post 16 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Quote:
Originally Posted by JesseJames
I think my biceps are lacking which is causing the lack on KG on the bench.


Can you elaborate on this? -3X
Post 17 IP   flag post
JesseJames private msg quote post Address this user
If i compare my workout lifts with shoulders and triceps they appear to be much stronger. Also my left biceps is weaker then my right which is causing an inconsistent lift at times while benching.

Hopefully this makes sense :P
Post 18 IP   flag post
JesseJames private msg quote post Address this user
3x a week ICF some days i can bench 60 for 5 reps other times i can barely do 55kg.
Post 19 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
It actually doesn't, but my question is why you believe your biceps are affecting your bench press, when they're really not an agonist in that movement? Other than stabilizing the elbow, they're not usually a muscle that would limit how much you can bench. -3X
Post 20 IP   flag post
JesseJames private msg quote post Address this user
Oh true well i did not no that. Makes it a lot better not worrying about trying to workout my biceps more.

Any advice for increasing bench? Drop weight? or keep it heavy? I have a mate coming with me on monday to spot me to do some forced reps to see if that helps.

Everything else is progressing but my bench at the moment.
Post 21 IP   flag post
Frostshock private msg quote post Address this user
@JesseJames it depends on where you stall at heavier weights, that will determine what muscle should get assistance work. My triceps were always the weakest so I included floor presses in my routine, etcetc

You also need to remember to bench heavy and follow a progressive overload method. Some tips that helped me were to grip the bar add humanly possible, "bend the bar" so while you're gripping just act like the bar is a stick and you're snapping it, keeping your knuckles toward the ceiling, diaphragmic breathing and to keep your forearms relatively vertical.
Post 22 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
I ran a strict powerlifting style bench program. You could try using a ME day and a DE day and see if that helps. -3X
Post 23 IP   flag post
JesseJames private msg quote post Address this user
Thanks for your input guys. I also watched "So you think you can bench"

Hopefully that may fix any form issues.

Cheers all,
Post 24 IP   flag post
JesseJames private msg quote post Address this user
Update
Squat - 95kg
Bench press - 60kg but dropped back to 58.5 as i couldn't get past the third set
Bent over row. 62.5kg
Barbell shrugs - 110kg
Triceps extensions. On machine cable - Was set to 12.
Barbell curls - 30kg Still just car with 5kg on each side
Hyperextentions 20kg plate
Weighted sit up instead of cable crunch - 10kg plate on chest

Noticing strength gains. Especially with squats will try 97.5 or 100kg on wednesday.

Going to hopefully change to PHAT once i reach my goals.
Post 25 IP   flag post
Aspire2Inspire private msg quote post Address this user
@JesseJames Keep at it! I am at a similar stage to you with more BF and slightly older. I am doing StrongLifts, but do like the look of ICF. I probably will stick with SL till I start to notice I'm not progressing any further.
Post 26 IP   flag post
JesseJames private msg quote post Address this user
Update

All the same expect squats are now 100kg

Bent over rows are 65kg
deadliest are now 120kg

Bench Press is still 55kg - 60kg its really annoying me it is not going up.

Will keep updating you
Post 27 IP   flag post
JesseJames private msg quote post Address this user
Deadlifts*
Post 28 IP   flag post
Perfidy private msg quote post Address this user
You're cutting correct? I've always noticed that my bench goes down when I lose weight. I guess this isn't uncommon, and probably what you're experiencing. Don't let it get you down.
Post 29 IP   flag post
340732 29 29
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