Max Effort Lower Training

Weight - 166.6lbs

This is a workout taken from the Westside Barbell training template which I have been following for 2 weeks now with great success.

The idea is you pick one movement and max out with it. For lower workouts it will be a choice of these:

Front Squat / Squat / Defecit Deadlift / Low Box Squat / Safety Bar Squat / Deadlift

Max Effort Upper Exercises:

Floor Press / Dumbbell Press / Bench Press / Weighted Dip / Incline Press

These exercises are rotated every week but the accessory movements will mainly stay the same. The goal is to hit a new PR for every exercise each week.

The other two days are called Dynamic Effort, this is the movement of sub-maximal weights at a maximal speed in order to increase your rate of force development and overall strength, basically move 50% of your max effort lift as fast as you possibly can :)

 

For DE Lower days I will use box squatting and for Upper days either Dumbbell / Barbell bench press.

To learn more about WSB training you can go here:

 http://www.westside-barbell.com/

http://www.muscleandstrength.com/articles/westside-barbell-powerlifting-training-made-easy.html 

ME Lower

Front Squats

20KG 1x5

40KG 1x3

60KG 1x1

70KG 1x1

80KG 1x1

90KG 1x1

100KG 1x1 Weight PR

70KG 2x7

DB Lunges

20KG 4x18 Rep PR

Good Mornings

Bar 4x10

Hanging Leg Raises

3x12

Calf Press

150KG 3x14

Calories - 2,900 

The way my diet though is is measured like this:

69/371/196 (Fats/Carbohydrates/Protein in grams) 

I am currently trying to gain weight very slowly and am increasing calories by about +100 per week to achieve 0.5lbs gain in weight. This increase in weight is to continue to improve performance in the gym (lifts going up in weight or reps) and increase muscle mass.

If you would like to learn more about this diet follow this link:http://www.iifym.com/ 

This picture is an example of my usual protein oats (proats) bowls 

Ingredients:

100g Oats

200g Cottage Cheese

1 scoop chocolate whey protein

100g banana

100g berries (below the surface)

1 Chocolate Pop Tart 

1tbsp honey

cinnamon

Although many people may not view this as a 'healthy' meal it fits into my macro profile and is delicious!

In order to calculate my macronutrients throughout the day and keep a handle on my diet I use http://www.myfitnesspal.com as you can customize it to whatever your weight goals are and much of the food you buy has pre-recorded data. 

Miscellaneous

Don't know much about art but thought this was unbelievably cool :)

Miami Artist Typoe