Saturday, June 06, 2015
Day 1 (D-Day)
I am a 56 year-old powerlifting enthusiast. Although I do not compete, I have been a serious lifter since 2011 and consider myself at the intermediate level. A year ago I completely tore the quadriceps tendons on my left knee; ironically not from lifting, but actually falling down the stairs at my gym. It was a devastating injury that took almost 10 months of rehab to get back to 90% of where I used to be. My Wilks score (non age-adjusted) is 295, having reached 1100 lbs just weeks before my injury last year. I am currently starting a new 531 cycle, along with a custom bench. Since my injury, I have lost 20lbs, mostly from improved dieting and adding conditioning to my regimen. I have toyed with the idea of starting the Velocity Diet for a while now, but never thought it would suffice for the type of training I do. However, I seemed to have hit a plateau in regards to fat loss and really don’t want to add more cardio since it bores me to tears.
Also, I have met several powerlifters and bodybuilders who have adopted extreme low-carb, ketogenic diets and maintained their strength levels and even progressed significantly, so I’m convinced it can be done. Below are my beginning metrics, along with a starting photo. As you can see, I am a fairly thick individual that holds both large amounts of visceral fat and underlying muscle mass. My goals are rather aggressive. Given my age, medical history and body type, I need to take control and begin shedding the excess fat; and I want to do it fast, but under control. I figure 28 days of this program might just be the remedy IÃ?Â¢??ve been looking for.
Weight Goal: 190lbs (however long it takes)
BF Goal: 15%
Neck 19 on 6/05/2015
Waist 43 on 6/05/2015
Hips 43 on 6/05/2015
%BF 24.8 on 6/05/2015
Wrist 7 on 6/05/2015
Forearm 11.5 on 6/05/2015
Thigh 26 on 6/05/2015
Chest 44 on 6/05/2015
Calf 17.8 on 6/05/2015
June 6, 2015
5/3/1 C1 W2 D3 | Custom Bench W3 D2
Total time: 64 min
(2 sec pause on last 2 reps of each set)
**pin press - 2" off chest, rest 30-45 seconds between each rep.
20-min | Interval Program | Avg HR: 91
I decided to add another squat session this week because I needed to; I lowered the weight, but added pause reps at the end of each set, as well as speed reps for the last set. I’m really becoming a fan of pause-reps and/or iso-holds since starting them a few weeks ago. I think they add another dimension to strength training that helps us (intermediate) lifters break through those “sticky points” in lifts. Bench: These (pin presses) were absolutely brutal today. Though I managed to complete every rep, the progressive fatigue was unbelievable; after each rep I felt like I couldn’t do another, but after about 45 seconds of rest, the strength would return, but just enough to do another rep. Good stuff!