Quackattack's Unimpressive Journal

quackattack

Senior Member
Joined
Mar 15, 2021
Messages
207
Reaction score
463
Points
63
I wanted to start a training log to track progress and help keep myself motivated. I'm a 29 year old natural lifter that has been lifting on and off since high school but never saw great results (in my opinion due to diet). I've always been more interested in the powerlifitng side of things however I have never competed. Past programs that I have run are starting strength, west side conjugate, cube method, and 531.

I'm currently running Jim Wendler's 531. I like the progression and simplicity of the program and there are enough variations that can keep me from getting bored.

Currently I'm focused on losing weight. I started out this journey in the beginning of February at 230 lbs after about a year of no lifting, excess amounts of wine, and a crappy diet. I have cut the wine out completely and started following a paleo-ish diet. I couldn't believe how good I felt and the additional energy that came from switching to a cleaner diet. I'm sitting at 207 lbs as of today.

That should be enough of intro. I welcome any questions or advice.

Monday 3/29/21
Defranco Limber 11

Squats
45x10 75x5 105x3 125x3 165x3 190x3 215x8 235x4 165x8 165x8 165x8

Pull ups in between squat sets
6 5 4 3 2

Stiff Leg Dead Lift w/kettlebells
45 each handx100

Band pull apartsx100

Decline sit upsx200

10 min on treadmill at 15% incline 3.0 speed
10 min HIIIT on treadmill at 15% incline 4.5 speed (30 sec on 30 sec off)

Calories 1723
Protien 159g
Carbs 138g
Fat 68g
 

Trump

Unstoppable Force
Joined
Mar 30, 2018
Messages
5,108
Reaction score
6,317
Points
283
Great intro buddy we rarely see one that good, stick around abs you will get all the help you need
 

quackattack

Senior Member
Joined
Mar 15, 2021
Messages
207
Reaction score
463
Points
63
That workout is not 531. :32 (20):

Crazy how much better you feel on real food!!!

Right now I'm running 531 with joker sets and a few sets of first set last. Joker sets, to my understanding, essentially allow you to exceed your training max as long as your still hitting the required reps. So in that squat session I hit my top set for 8 reps. I added 20 lbs and hit that for 4 reps but if I bumped the weight again I probably would not hit 3 reps so I went into my first set last sets. This may not be exactly what is prescribed in 531 but I enjoy it because it lets me play with a little bit heavier weights than the program allows.

As far as the diet goes, it really is life changing. I'm even determining what healthy foods agree with me and what doesn't. I still have a long way to go though. Next week I want to pre plan all my meals and snacks to try to have a little bit more control over my macros.
 

quackattack

Senior Member
Joined
Mar 15, 2021
Messages
207
Reaction score
463
Points
63
Tuesday 3/30/21
Defranco Limber 11

Bench
45x10 75x5 120x3 140x3 155x10 170x6 180x3 120x8 120x8 120x8

Pull ups in between squat sets
6 5 4 3 3

Dumbbell Row
40x100

Band pull apartsx100

Push upsx100

10 min on treadmill @ 15% incline 3.0 speed
10 min HIIIT on treadmill @ 15% incline 4.5 speed (30 sec on 30 sec off)

Calories 1529
Protien 140g
Carbs 107g
Fat 63g
 

CJ275

Mod Squad
Joined
Feb 24, 2014
Messages
7,908
Reaction score
9,933
Points
283
Right now I'm running 531 with joker sets and a few sets of first set last. Joker sets, to my understanding, essentially allow you to exceed your training max as long as your still hitting the required reps. So in that squat session I hit my top set for 8 reps. I added 20 lbs and hit that for 4 reps but if I bumped the weight again I probably would not hit 3 reps so I went into my first set last sets. This may not be exactly what is prescribed in 531 but I enjoy it because it lets me play with a little bit heavier weights than the program allows.

As far as the diet goes, it really is life changing. I'm even determining what healthy foods agree with me and what doesn't. I still have a long way to go though. Next week I want to pre plan all my meals and snacks to try to have a little bit more control over my macros.

My bad, I actually never looked at the Joker Sets that he talks about. I always just ran it the standard way, with accessory lifts. BBB was my favorite.
 

quackattack

Senior Member
Joined
Mar 15, 2021
Messages
207
Reaction score
463
Points
63
Wednesday 3/31/21
Defranco Limber 11

20 min treadmill @ 15% incline 3.0 speed (felt very easy)
10 min HIIT on treadmill @ 15% incline 4.5 speed 1 minute on 30 sec off

Pull Ups 6 5 5 4 3

Decline sit ups - 100 with 10lbs, 50 without weight

Thank you for all the positivity!
 

quackattack

Senior Member
Joined
Mar 15, 2021
Messages
207
Reaction score
463
Points
63
My bad, I actually never looked at the Joker Sets that he talks about. I always just ran it the standard way, with accessory lifts. BBB was my favorite.
I'm planning on running this set up through the end of the year and then running BBB again. I just hate the high rep deads...
 

FlyingPapaya

Elite
Joined
Apr 27, 2020
Messages
739
Reaction score
586
Points
93
Nice. Welcome and enjoy your stay.

You by chance a uofo fan?
 

quackattack

Senior Member
Joined
Mar 15, 2021
Messages
207
Reaction score
463
Points
63
Thursday 4/1/2021
Defranco Limber 11

Deadlifts
45x10 135x5 185x3 200x3 230x3 260x8 285x5 300x3 330x3
200x7 200x6 Snatch Grip
200x8 fat gripz

Lunges
60 each leg with bar only

Decline Sit ups
100 with 10 lbs and 50 at bodyweight

Calories 1958
Protein 180g
Carbs131g
Fat 80g

In-laws brought over zeppole last night and I had a few bites... need to clean it up.
 

Metalhead1

Elite
Joined
Feb 3, 2014
Messages
2,206
Reaction score
2,529
Points
153
I'll have to read over the joker sets again as well.

531 works. Good luck on reaching your goals.
 

quackattack

Senior Member
Joined
Mar 15, 2021
Messages
207
Reaction score
463
Points
63
Got a little behind so this will be a dump of a few days.
Friday 4/2/2021

OHP
45x10 80x3 90x3 100x10 110x5 120x3 80x8 80x8 80x8
Pull ups between sets 6, 6, 5, 4, 3
DB Rows
40x100
Band pull apartsx100
push upsx100
Treadmill 20 min at 3 speed and 15% incline

Calories 2149
Protien 191g
Fat 81g
Carbs 168g

Saturday 4/3/2021
Calories 1875
Protein 156g
Fat 104g
Carbs 100g

Sunday 4/4/2021 (we celebrated Easter with my parents and in-laws and I ate a little too much)
Calories 3385
Protein 155g
Fat 151g
Carbs 351g

Monday 4/5/2021
Squat
45x10 75x5 135x3 180x5 200x3 225x7 250x3 275x2 180x5 180x5 180x5
Pull ups between sets 7, 6, 5, 4, 3
Lunges (bar only)x100
Treadmill 10 min at 15% incline 3.0 speed and 10 min at 10% incline 3.0 speed
Decline crunches 125 with 10lb plate and 50 weightless

Calories 2141
Protein 166g
Fat 86g
Carbs 57g

Tuesday 4/6/2021
Bench
45x10 75x5 130x5 145x3 165x9 180x4 200x2 130x5 130x5 130x5
Pull ups between sets 7, 6, 5, 4, 4
DB rows
40x100
Band Pull apartsx100
Push upsx100
Treadmill 20 min at 15% incline 3.0 speed

Calories 2961 (It was my wife's birthday and I may have overindulged on steak and cannoli's)
Protein 223g
Fat 130g
Carbs 137g
 

BrotherIron

Moderator
Joined
Jun 24, 2012
Messages
2,190
Reaction score
2,997
Points
153
My bad, I actually never looked at the Joker Sets that he talks about. I always just ran it the standard way, with accessory lifts. BBB was my favorite.

Yeah, in the latest edition he has joker sets which are supramaximal sets and first/ last sets. Interesting ways to get more volume in the session.

BBB has you squatting and pulling like a fvcking beast.
 

quackattack

Senior Member
Joined
Mar 15, 2021
Messages
207
Reaction score
463
Points
63
Wednesday 4/7/2021
Pull ups 7, 6, 5, 5, 4
Treadmill 20 min at 15% incline 3.0 speed, 10 min at 15% incline 5.0 speed 30 sec on 30 sec off
Decline sit ups 125 w/ 10lbs, 50 just bodyweight

Calories 2071
Protein 185g
Fat 91g
Carbs 155g

Need to clean my diet up a little bit and keep protein above 200g. I will start to plan my weeks meals out a little bit better than I have been.
 

Robdjents

Ski Bum
Joined
Jan 9, 2018
Messages
2,934
Reaction score
2,620
Points
153
Idk how you guys do it but nice work...if I was eating 2k cals a day I'd probably lose it and binge eat lol. I'd like to see you up that protein daily but that's me. Keep at it!
 

quackattack

Senior Member
Joined
Mar 15, 2021
Messages
207
Reaction score
463
Points
63
Idk how you guys do it but nice work...if I was eating 2k cals a day I'd probably lose it and binge eat lol. I'd like to see you up that protein daily but that's me. Keep at it!
Fast food commercials and Guy Fieri's Triple D are basically porn at this point for me. I just try to keep healthy foods around me and drink a lot of water. I do think I dropped the calories too low right of the bat.

This Sunday I'm planning on sitting down and planning out meals for the week based on macros. I'll be shooting for 210-220g of protein a day.
 
RoidGear.net

Latest posts

Top