After the past week of no diet or exercise (including a lot of restaurant meals or gluttony), I am going on a hard-core diet & exercise routine for the next week or so. My plan over the next eight days is:
1. do two cardio sessions per day - fasted steady state in the morning, and interval sprints in the evening
2. lift at least two days out of three - No set plan, but I will probably do something silly like work up to 5-rep maxes in lots of things. Which would be useful so I can do CT's star complexes without a lot of dialing in [I need to hit 3-5 reps of certain exercises, which to me implies a 5-rep max]
3. diet: ~25gP + 10gF per meal. Pre & Post workout have about 20-25g of carbs. Six meals per day [~150gP + 60gF + 50gC]. Including incidental calories, that will give me about 1500 kCal/day.
Things I need to find my maxes in:
5-rep max
1. Rack lockouts
2. bench press
3. top half squat
4. front squat
5. rack pulls
6. deadlift
7. seated top-half overhead press
8. military press
3-rep max
1. power clean (from hang)
2. push press
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At a bodyweight of about 180#, my maxes are as follow
Military press - 135# (0.75x bodyweight)
Bench - 225# (1.25x)
Squat - 315# (1.75x)
Deadlift - 415# (just over 2.25x)
I am really weak. But the correlation is amusing.
I want to up the numbers to at least
military ~ 1.0x (~200#)
bench ~ 1.75x (~300#)
squat ~ 2.25x (~400#)
deadlift ~ 2.75x (~500#)
granted, those numbers will shift a bit if I gain mass (which I should). But 200/300/400/500 would be a nice set of numbers to put up/
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