I'm embarking on 5/3/1.
I've been busting ass at the dojo lately, trying to climb to the next level, so computer time has been difficult, but I want to keep another journey here.
I'm going to be experimenting with a new para workout protocol. I have no animal supplements right now due to limited funding, so this should be interesting.
60 mins pre-workout: home-made protein bar-1/4cup oats, 1 tbsp peanut butter, 1 scoop whey
30 mins pre: 1 scoop whey in gatorade
on the way to the gym, during beginning of workout: mixture of whey hydrosylate, leucine, waxy maize, maltodextrin
PWO: whey and creatine, maybe some raisins
Diet is like this. I get my eggs at wal-mart now, so they are cheaper. 5 whole, 2 whites with frozen peppers for breakfast. Lunch is 8 oz chicken with frozen veggies and rice. Dinner is ground turkey or beef with white potatoes. Then I throw in a few bananas, spoons of peanut butter, and some protein shakes mixed in between meals, and try to drink at least a quart of milk a day, if not 2. On off training days, I cut carbs out from 2 meals. I go through at least 1 jar of peanut butter a week, 4 lbs of chicken, 4-5 dozen eggs, and 3-4 lbs of ground meat. It ain't pretty, but its cheap.
This week I'm discovering my maxes.
Tuesday night, I did military. I just picked a weight, and repped as much as possible. 115x8. Which puts my 1rm at about 145, so for the cycle I will use 130 as my training max. I threw in a few sets of chins in between, then on to DEADLIFTS.
Again, picked a weight and repped it. Got 345x5. This apparently, according to wendler's formula, puts my max at 400lbs. Awesome. My training max will be 360lbs. Then I threw in just for shits and giggles, a few sets of dumbell shoulder presses and some back extensions.
Tomorrow is bench testing.