This is a living document and I intend to flesh out the content for each section as I go.
I have no idea what I'm talking about and none of this is advice. This is just my experience.
I'll detail my programming, nutrition, stats, mistakes and successes over time.
Workout programs
History
This is a list of programs I've ran, from memory, in a rough order over the last 10 years.
Some of the programs have been ran multiple times.
- Messing around without any guidance
- Stronglifts
- 5/3/1 BBB
- Smolov Bench
- Smolov for Squats
- Coan/Phillipi Deadlift
- Leangains Reverse Pyramid Training (RPT)
- Weeklifts
- More on this later. Spoilers -- it's essentially Leangains RPT progression on top of 5/3/1 structure.
- Sheiko original
- The old spreadsheets that someone on a forum translated from his Russian book.
- Sheiko App
- Intermediate and Advanced - High Load
- Reactive Training Systems (RTS) - Personalized programming
- Started in 2015 with them and ran for nearly 3 years doing the full-personalized programming.
- For the latter half, I was utilizing mostly 'emerging strategies'.
- RTS - Self guided
- After cutting ties with RTS, I continued to run RTS using the wealth of templates I had available, modifying them as I saw fit.
- Have continued to mainly train with this method until now (2022).
- Some short breaks were taken from RTS to dabble with some other programs over the last 7 years.
- Jacked and Tan 2.0
Future
I found a nice comfort zone with the wealth of RTS templates that I have available and will likely continue with this style training for years to come.
However, next hypertrophy block will be the Mythical Strength 26-week Hypertrophy program
This can be summarized as:
5/3/1 BBB Beefcake
5/3/1 Building the monolith
Deepwater Beginner
Deepwater Advanced
Nutrition
General
For the majority of the last 10 years, I've been following a leangains-esque protocol:
- 14-16 hour fasting window
- IIFYM approach with a heavy focus on whole foods
- 1g protein per lb
- Tracking macros and meals in MyFitnessPal
- Ran carb-cycling for the first few years, but don't bother these days
I've worked in some other nutrition programs while still following the above such as the Vertical Diet.
I've spent very little time eating at maintenance -- I'm usually doing a bulk or cut cycle.
Cutting
I'm impatient and tend to do drastic cuts for a short period of time.
For that reason, I tend to gravitate towards crash dieting such as "Rapid Fat Loss 2.0".
Lift history
Competitions
Date - Weight - Squat - Bench - Deadlift - Total
2014-02 - 81.7 - 205 - 155 - 215 - 575
2014-06 - 80.2 - 212.5 - 142.5 - 230 - 585
2014-11 - 83.0 - 215 - 160 - 240 - 615
2015-06 - 81.3 - 220 - 162.5 - 257.5 - 640
2015-10 - 93.0 - 220 - 175 - 275 - 670
2016-06 - 93.0 - 237.5 - 190 - 270 - 697.5
2016-08 - 93.0 - 240 - 190 - 280 - 710
2017-06 - 93.0 - 262.5 - 193 - 287.5 - 743
2018-02 - 91.3 - 257.5 - 197.5 - 295 - 750
2019-06 - 92.4 - 265 - 205 - 295 - 765
Personal Gym Records
Date - Weight - Squat - Bench - Deadlift - Total
2020-07 - 95 - 288 - 224 - 317 - 829
Unorganized thoughts and prompts for later
- Why am I going hard on hypertrophy now?
- What will I do for nutrition going forward?
- What mistakes have I made / regrets over the years?
- What was I most successful in?
- Injuries, surgeries, and other speed bumps
- Sleep
- Supplements
- COVID
- Home gym
- Try to track down better dates regarding timeline of programs
- How I started
- What keeps me going
- Competition prep - Peaking / cutting
- Age / height
- Cheat days, low motivation days
- Vacations
- Stretching, warm-up, and rolling
- Alcohol
- Tracking - tools
- Equipment
- Home gym