Strength improvement, 1 rep max project and nutrition changes

In June I was able to improve on all compound exercises and got stronger overall. Sadly I could not get the 110 x 5 on squats out that I wanted to do, it was simply too hard. 105 x 5 was the absolute maximum that I could master safely and with good form. Once the form starts collapsing I immediately stop – Ego lifting is nothing I am into 😛

This is a list of comparison on how my theoretical 1 Rep Max weights changed within one month:

30.05.2016:

  • Squat: 115 (Based on 100 x 5)
  • Deadlift: 125 (Based on 110 x 5)
  • Bench Press: 90 (Based on 80 x 5)
  • Overhead strict press: 50 (Based on 42.5 x 5)

30.06.2016:

  • Squat: 121 (Based on 105 x 5)
  • Deadlift: 149 (Based on 130 x 5)
  • Bench Press: 98 (Based on 85 x 5)
  • Overhead Press strict: 57 (Based on 50 x 5)

I had an increase of 20 KG on deadlifts (110 to 130 x 5) in one month which I find to be absolutely insane to be honest. Now I would like to put this to the test for real and see, how far I can stick to those weights. I will not commit fully and say “this´ll def. get done” – I am very careful when it comes to 1RM´s, it´s a dangerous business to lift this heavy. But I´ll give it a go in the last July week and see what I can do and how far I can push. I´ll upload the videos of my new PR´s later this week. I´ve got to repeat the Deadlift  and strict overhead press since I forgot to record it (D´oh!!!)

So, this is what I want to try and get done in terms of 1 RM´s in July, again I am not committing to this fully since I am not sure how my body will respond, especially my lower back.

  • Squat: 120
  • Deadlift: 150
  • Bench: 100
  • Overhead Press: 60

I´ll make a separate blog entry about this project and I´d be more than happy to hear what you think about it since this is the first time doing something like that for me.

Anyways, I am steadily going up in strength although my Bench Press is really dependent on my daily form. If I did not sleep well or didn´t have enough to eat, I can still deadlift and squat heavy but my benching will be crap. It is afterall my weakest compound movement and requires the most attention. Long arms like mine are a pain in the bum when it comes to benching but I´ll not bow down but instead fight even harder.

Nutrition wise I also changed something: I stopped giving a crap about how much and often I eat. I basically munch everything down I can get my hands on as long as it´s healthy – and sometimes I cheat of course, Ben and Jerry´s is my best friend after a super heavy workout. It takes a huge toll on my body to train this heavy and for such long hours and restoring energy is at the moment my number one issue. A usual training will take up to 3 hours including cardio, warmup and stretching. I try to switch to a 5 days per week training routine although it´s difficult to maintain this since I also have other obligations in life. At the moment I consume around 4-6000 calories a day while at the same time I still manage to maintain my weight of 95KG since more than 2 months. However, at some point I will have to go into a deficit to cut down my love handles. 😀

Catch ya later,

Stefan

 


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