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*Official Progress/Transform Log of Gains*15087

SSJ3FinalFlash private msg quote post Address this user
Cliffs:
Intro
Bio
Body composition
1RM Numbers
Macros
PowerLifting Routine
Transformation Pictures



Well fellow meatheads and gain addicts, I have decided to make a progress and transformation log to track my gym progress, nutrition, body transformation! I would love to share my experiences with you guys and also hear all of your opinions and suggestions!




I am a 23 year old college student here in Virginia, United States! I'm currently striving to be a career FireFighter and want to move up the ranks to be a FireChief! I go to Northern Virginia Community College and I'm studying for my Emergency Medical Services associates degree which includes an EMT-Basic license, EMT-Advance license, and a Paramedic license. I received and currently a nationally registered EMT-Basic! Training and working out has always been a tremendous passion of mine, I first started in the 4th grade. Just about 3 years ago I started following gym routines and nutritional guidelines (Macros) and have found excellent results by doing so. I started to powerlift about 5 months ago and just recently competed in my first meet which was an open competion (placed 2nd out of 8!). I'm in the 220 (100kg) pound class. My next powermeet is in 11 weeks at the 100% Raw Federation World Championship!

I'm addicted to this awesome lifestyle. Looking to exceed my current knowledge and be the best person I can be!

As of 8/17/14:
Age: 23
Weight: 225
Height: 5'8"
Gender: Male

Current 1 Rep Max:
Deadlift: 540 pounds (249kg)
Squat: 520 pounds (245kg)
Bench: 355 pounds (166kg)

Current Macros:
Protein: 168 grams
Carbs: 334 grams
Fat: 70 grams
Total Calories: 2638

Current Gym Routine:
I created this routine but it's strongly influenced by Jim Wendler's 5/3/1. It's a powerlifting routine that lasts 4 weeks and after every cycle your 1RM goes up 5 pounds on Bench and 10 pounds on Deadlift and Squat. The routine also runs off of 95% of the 1RM. Started this program and week 1 on 8/11/14.

Current 1RM: Squat - 520 Bench - 355 Deadlift - 540
95%: Squat - 495 Bench - 335 Deadlift - 515

Week 1:
Squat:

1x4 70% 345
1x4 72.5% 360
1x3 75% 370
1x3 77.5% 385
1x2 80% 395

Bench:
1x4 70% 250
1x4 72.5% 255
1x3 75% 265
1x3 77.5% 275
1x2 80% 285

Deadlift:
1x4 70% 360
1x4 72.5% 375
1x3 75% 385
1x3 77.5% 400
1x2 80% 410

Week 2:
Squat:

1x4 75% 370
1x4 77.5 385
1x3 80% 395
1x3 82.5% 410
1x2 85% 420

Bench:
1x4 75% 265
1x4 77.5 275
1x3 80% 285
1x3 82.5% 290
1x2 85% 300

Deadlift:
1x4 75% 385
1x4 77.5 400
1x3 80% 410
1x3 82.5% 425
1x2 85% 435

Week 3:
Squat:

1x3 80% 395
1x3 82.5% 410
1x2 85% 420
1x2 87.5% 435
1x1 90% 445
1x1 92.5 455

Bench:
1x3 80% 285
1x3 82.5% 290
1x2 85% 300
1x2 87.5% 310
1x1 90% 320
1x1 92.5 330

Deadlift:
1x3 80% 410
1x3 82.5% 425
1x2 85% 435
1x2 87.5% 450
1x1 90% 465
1x1 92.5 475

Week 4 Deload:
Speed and Power Sled Drives and Pulls
Mobility Work


Recent Powerlifting Meet on 8/9/14
Deadlift:
https://www.youtube.com/watch?v=2VPtNexxH4E

Squat:
https://www.youtube.com/watch?v=JObfpucl7dw

Bench:
https://www.youtube.com/watch?v=2qEYbp51W6I

My Transformation pictures:












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SSJ3FinalFlash private msg quote post Address this user
Shout out to @FrostShock (http://forum.simplyshredded.com/profile/Frostshock), @FiremanSi (http://forum.simplyshredded.com/profile/FiremanSi), and @eknight (http://forum.simplyshredded.com/profile/eknight) for the awesome advice and guidance you guys have provided me in the past!
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lolssons private msg quote post Address this user
iam in!
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_RudeCrew private msg quote post Address this user
In! Your have a mountain of a back haha
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Frostshock private msg quote post Address this user
@SSJ3FinalFlash thanks for the shout out dude, in for the log!!!
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eventheodds1 private msg quote post Address this user
Strong is strong.
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SSJ3FinalFlash private msg quote post Address this user
Forgot to add in my original post. I'm currently cutting and trying to get down to 200 pounds (91kg). Also my workout program doesn't show any accessory lifts/movements but they are there in the routine. Just posted the main 3 lifts. I will be doing Squats on Monday, Bench on Wednesday, and Deadlift on Friday. Saturday will be shoulders, arms, and calfs. Tuesday and Thursday will be a day I work on mobility/foam roll/stretching (more then the amount I do on lifting days). Sunday will be my rest day!
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SSJ3FinalFlash private msg quote post Address this user
Workout of 8/18/14:

Squat:
1x4 70% 345 ☑️
1x4 72.5% 360 ☑️
1x3 75% 370 ☑️
1x3 77.5% 385 ☑️
1x2 80% 395 ☑️
Front Squat-135x5 185 3x5
Leg Curl/Extension 3x12

I did a post powermeet deload period of 9 days that consisted of just foam rolling and stretching. The weight felt heavy today but I completed all my sets and reps. Leg day on a Monday is never easy haha
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SSJ3FinalFlash private msg quote post Address this user
Workout of 8/20/14

Bench:
1x4 70% 250 ☑️
1x4 72.5% 255 ☑️
1x3 75% 265 ☑️
1x3 77.5% 275 ☑️
1x2 80% 285 ☑️
Dumbbell Incline Press 80lb 3x10
Dumbbell Flys 35lb 3x10

Bench felt really heavy today. Not sure why my body isn't reacting the way it should. I'm really motivated at the moment and all healed up so a deload isn't nessasary.
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GrizzlyBerg private msg quote post Address this user
in for this bud
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340614 10 10
destitute