Submitted by Brendan on Sun, 06/27/2010 - 14:51
Posted in
I'm going to be keeping a training log on here, mostly to keep myself accountable.
In a previous blog entry I went over my basic training template. I've just recently changed it around slightly so I'll outline my current routine here.
Overview
Three days per week I train using Jim Wendler's 5/3/1 template [More information in this post]. I do a bit less volume than Jim recommends because I am operating with a caloric deficit.
After each training session I do some conditioning. Two times per week I jog for about 20 minutes, the other day I run 1 mile for speed. The running setup is because I have a bet with my girlfriend on who can run the fastest mile, as well as the bet I have with a friend on who can run the fastest 5k before April of 2011.
As far as diet, I'm following an intermittent fasting strategy as outlined by Martin Berkhan. I fast for 16 hours a day and eat the other 8. On training days I take in about 2200-2500 calories, and on off days I take in between 1000 and 1500 calories.
Martin's approach doesn't recommend that drastic of a calorie cut, but I find I can go that low without losing too much muscle or strength.
Training Goals
My main goal right now is to lose fat. That'll help me with all my bets as well as make me less gross.
Secondary goals are to keep strength while increasing conditioning.
Log
Today was 3x3 squat day. I did
Squat: 190x3, 225x3, 245x9
Leg Curl: 108x10, 108x6, 108x6
1 Mile run: 8:35
Now I'm going to grill some burgers.
The end.
