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Male, age 33, 183 lbs. about 15-18% BF
1st time was a good experience but I got off track and tried other things. CBL fits my lifestyle better. I have been doing crossfit for a while but am looking to get back into heavy resistance training (maybe a metcon or two on ULC days).
Monday will be my 8th day of the prep phase and me and a couple buddies are starting the hatch squat cycle (we did Smolov over the summer). Hatch is 2 days a week of squatting so I wanted to add in two more days of resistance training. I would like to get stronger on bench press and overhead press. What program do you all recommend for this diet with those 2 lifts???
Also I have worked out 3-4 times (pretty intense workouts) and lost almost 4 lbs 4 days into the prep phase so I will begin backloading that night (8th day of PP; we train around 430 so it should work as far as the sweet spot goes). Here is my tentative schedule starting Monday (please give suggestions/criticism if you have experience and gotten good results):
Strength accumulation training day:
a.m.
Upon awakening – cup of black coffeeOn way to work – coffee, mct oil, 10 g whey isolate
Around 11 a.m. – chicken breast, veggies (zucchini, broccoli, yellow squash, etc.)
Around 1:30-2:30 p.m. – almonds, 2 boiled eggs
Pre workout- coffee, MCT oil, 10 g whey, creatine
Post workout (30-40 minutes after workout is complete) – 30-40 grams of protein (whey, casein and hydro whey) + 30-40 grams carbs (waxy maize) + creatine + leucine
Dinner – leaner cut of steak + white rice (140 g of carbs) + baked potato (30-40g of carbs)
If hungry an hour before bed – 2-3 cups of Cinnamon Toast Crunch (65-80 grams carbs)
I want to start “clean” and go from there based on feel
Off day:
Eat ULC all day just like the prep phase. I am not planning on backloading on off days since I don’t have a physically demanding job. I will just depend on glycogen stores being loaded from the previous backload after training session. I may tweak this as I have heard the hatch cycle is tough but hey, we all got through Smolov.
After reading the book (a couple of times) I feel like I have a good grasp of it but please feel free to offer tips/suggestions if you think it needs tweaking. Thanks
The diet looks solid.
As for bench and overhead press, I’d recommend the Texas Method. It is very simple and it works well. This is the variant of the Texas Method I like the most:
Day 1: You work up to a max (for general strength I’d recommend a 5 rep max, but you could do 3 rep max if you are really focused on improving your 1 rep max). This is your heavy day.
Day 2: You take 90% of the rep max you did on day one and do 5 sets. So if you worked up to 200 lbs for a 5 rep max on the bench, you’d do 5 sets of 5 with 180 lbs. If you decided to do a 3 rep max on day one, you’d do 5 sets of 3. This is your volume day.
If you decide to bench and overhead press the same day, I’d stagger the lifts so you are doing heavy bench and overhead press volume on one day and the other day would be vice versa.
If things get stale and you hit a wall, you can try changing up the reps or switching exercises (like behind the neck press instead of overhead press or close grip bench presses instead of bench presses). If you switch exercises, just make sure the exercise is appropriate for you and only do this exercise for a few weeks. Then switch back to the regular lift.
Now for the bench press and the overhead press, small accessory exercises are actually pretty important because both exercises use a lot of small muscles that need isolated. Something you may not realize due to the fact you come from a crossfit background.
The front delts and pecs are the most important muscles in those lifts, so I’d definitely do a lot of flies, front raises, dips, DB presses at any angle, as well as incline bench presses. Triceps are somewhat important, but not as important as front delts and pecs. For overhead press abs are also important.
It’s also important to develop the opposing muscle groups for stability, GPP, and to increase muscle mass. So that means pull-ups, rows, and biceps.
I’ve been thinking of going back to CBL as well. If you go away from CBL and come back, does it say anywhere that you have to do the 10 day prep phase again?
“Dinner – leaner cut of steak + white rice (140 g of carbs) + baked potato (30-40g of carbs)”
are you talking about 140g’s of cooked rice? how much dry rice is that before you cook it, one cup dry?
Awesome. Thanks ibobland
I am not sure what his stance is on the 2nd go round and prep phase. I did it because I have been eating tons of carbs even on off days, so I thought it would would be good to do a week ULC. Plus I wasn’t doing a whole lot of resistance training so I did it to be safe and I don’t see how it could hurt.
The 140g of white rice is 1 cup of uncooked rice.
Sweet thanks man.
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