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Alright currently Im at 238lbs at @ 9% BF at 6'3. I will admit I am obsessed with working out and if Im bored I am tempted to do that. I just got back from a Afghanistan Deployment where I lost about 20ish pounds and lost alot of strength. It took me a while to get all that. So now my goal is to regain mass and strength quick as possible. I have read Kiefer's articles in POWER magazine and I tried them out with great success. I bought the CBL book last night to learn more about it. But currently Im doing this workout routine;Monday: Squat 5/3/1 style +5x10 @50% 1MR (2 supersets of assistance exercises)Tuesday: BB or Log Cleans, Farmer's Walk, Rolling Thunder Front Raises, Log Curls, Double Bar ShugsWednesday: Bench 5/3/1 style +5x10 @50% 1MR (2 supersets of assistance exercises)Thursday: Same as TuesdayFriday: Deadlift 5/3/1 style +5x10 @50% 1MR (2 supersets of assistance exercises)Saturday: Log Press 5/3/1 style, Farmer's Walk, Rolling Thunder Front Raises, Log Curls, Double Bar ShugsSunday: RestSupplements: I only take creatine, leucine, caffein and protein mixtures.Diet: I follow the principle of CBL basically no carbs before lifting and lots of caffein throughout the day. I eat Eggs and Turkey bacon about 3 hours after waking up and eat like a viking at a feast after lifting. Usually a whole pizza, Steak and white potatos, chicken and sweet potatos, and lots of fruit.Like I said Im open to criticism and comments. I wont take any of it personally.
Lots of fruit isn't a great idea either. Fructose doesn't stimulate insulin and it's great at being stored as fat.(There is more to it, I know, but still)Also, excess fiber during a backload makes it less effective.
If you're looking to gain some mass then I say just eat some fruit if you like it and maybe just try to limit how much you eat. Have a maximum of two pieces or two cups earlier in the night.As for your training, I know how it can be. I HATE off days and always find a reason to do something but recovery is actually more important than the training itself. Consider combining one (or both) of your strongman style days into your squat or deadlift day as an assistance exercise. You could do your 5/3/1 deadlift then farmeres walks on one day and/or 5/3/1 squat and log cleans another day. That way you can still push your assisantance work by doing the heavy strongman work. Then, if you really have to do something else on your off days, take a Westside approach and do some smaller extra workouts for GPP. You can read all about it on the Westside website and they even just released (literally today) a DVD on extra workouts/GPP.
I really appreciate the advice guys thankyou. Im still new to CBL Im going to read the whole book tomorrow. I was debating on doing 2-A-Days on Monday and Wednesday. I was thinking of this approach;Monday:Session 1-Squat 5/3/1, 50%1MR 5x10, 2 supersets assistanceSession 2- Log Cleans, Rolling Thunder Raises supersetted with Farmer's Walk, Log Curls supersetted with Farmers Bar ShrugsTuesday:Sled Pulls, Yoke Walk (I dont have one yet but I will)Wednesday:Session 1-Bench 5/3/1, 50%1MR 5x10, 2 supersets assistanceSession 2-Log Clean & Press light, Rolling Thunder Raises supersetted with Farmer's Walk, Log Curls supersetted with Farmers Bar ShrugsThursday:Sled Pulls, Yoke Walk Friday:Deadlift 5/3/1, 50%1MR 5x10, 2 supersets assistanceSaturday:Log Clean & Press 5/3/1, 50%1MR 5x10, Log Curls/Rolling Thunder Raises/Farmers Walk TrisetHow about the above plan? Im a little mental guys and thats for real. I overdo things alot and I get jittery if Im not active.
I really appreciate the advice guys thankyou. Im still new to CBL Im going to read the whole book tomorrow. I was debating on doing 2-A-Days on Monday and Wednesday. I was thinking of this approach;Monday:Session 1-Squat 5/3/1, 50%1MR 5x10, 2 supersets assistanceSession 2- Log Cleans, Rolling Thunder Raises supersetted with Farmer's Walk, Log Curls supersetted with Farmers Bar ShrugsTuesday:Sled Pulls, Yoke Walk (I dont have one yet but I will)Wednesday:Session 1-Bench 5/3/1, 50%1MR 5x10, 2 supersets assistanceSession 2-Log Clean & Press light, Rolling Thunder Raises supersetted with Farmer's Walk, Log Curls supersetted with Farmers Bar ShrugsThursday:Sled Pulls, Yoke Walk Friday:Deadlift 5/3/1, 50%1MR 5x10, 2 supersets assistanceSaturday:Log Clean & Press 5/3/1, 50%1MR 5x10, Log Curls/Rolling Thunder Raises/Farmers Walk TrisetHow about the above plan? Im a little mental guys and thats for real. I overdo things alot and I get jittery if Im not active.
If you plan on doing CBL and 2 a days, then I would swap out the heavier routine in the evening to get the proper CBL way down. The 5/3/1 template looks great with CBL, just be sure to separate the lifts with AM and PM with at least 6-8 hours apart.
I'm doing 2-a-days right now and I've been really successful with it while running CBL.Currently I'm doing more of a DB style where I'm eating carbs every night for recovery purposes, but I've played with different intake levels and am losing body fat right now, but for awhile I was focusing on gaining and was able to do it with little to no fat gain.I think you could easily backload after either 5/3/1 or strong man stuff.
Ok my next question is can I backload on Tuesday and Thursday if I do just sled pulls or Yoke walks? Also I sometimes with ruck up a mountain just for fun. I usually put like 75-100lbs and carry it for about 8-12 miles. Can I backload after that?
Oh I forgot to say I have to do PT in the morning during the week. Im an NCO so Im the one that decides what PT my team does. Now I do this because it works and I try to keep it combat focused training. Monday: 3-5 mile runTuesday: Kit Sprints pushup/situp improvementWednesday: Either 3-5 mile run or obstacle courseThursday: Kit Hill Sprints lowerbody circuitFriday: 12 mile ruck march 45lbs with full kitNow what do you guys recommend supplement wise after PT? I read in one article in POWER that Kiefer said it was alright to take carb supplements after working out in the morning as long as you take caffein with it.
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