time to get hard and strong 5x5 style

[jdl508]

Went on hiatus about a year ago but did not stop working out. A little background to bring everyone up to speed. I've been working out for around 7 years on and off, while overseas a few years ago went from body weight stuff to cross fit / OLY lifts which lead me to starting strength around 2 years ago. After a year on starting strength I moved to madcow 5x5. This brings me to present day. I am on a deload on my 5x5 and trying to cut some of the fat I put on while bulking the last 2 years. .

During my 2 years of dedicated lifting I went from 170lbs to 210 dirty lbs.
The point of this log is to get me to a clean 180 - 185 lbs

Time for the stats

Stats -
36 yo
5'10"
185 lbs
SQ- 1x5 @ 275 ( I have no spotter and workout at home could probably go bigger)
BP- 1x5 @ 200
DL- 1x5 @ 300 (I need to buy more weight LOL)

WORKOUT:

Workout is standard 5x5 minus 1 day of squats
day A: squats
Bench Press
Bent over row
day B: deadlifts
overhead press
dips
pullups
Tues and Wed are 30-45 minutes slow jog (5-7 mph)

throw in some barbell curls when I have the time every couple of weeks ;-)

DIET:

I've been tracking my food for a while and on this lazy cut Ive been at a 40Protein-30Carbs-30Fat ratio - @ 2050 calories.

Here is an example day.

post workout - 2 scoops whey 1 bag of oats tbsp peanut butter, 8oz 2% milk.
10 AM - greek yogurt / string cheese
1230 - chicken breast
300 pm - protein bar
6 pm dinner (chicken, rice beans whatever)
milk milk milk (switched to 2%)
peanut butter and jelly sandwich on wheat bread or another protein shake or nuts


So what am I missing ? Looking for help and accountability

 

[Buildingup24]

In for this
Isn't 2050 calories a day seem low to you? I'm floating around 160lbs and i lose fat at 2000 calories/ day easy--Its better to start calories higher and have room to reduce as you drop fat, your performance will be there and obviously you'll feel better. just my 2 cents

 

[jdl508]

buildingup24 thanks for stopping by and the comments
You might be right on the calories, I am going to track calories the next couple weeks and see where I'm sitting. It also helps that I am on a deload so all of this weight is fairly easy

Maybe it would be smart to eat 100 - 200 more calories on weight lifting days and stay low on cardio days?

Yesterday's workout was the following:

SQUAT: 5 x 95, 5x 120, 5 x 145, 5 x 165, 5 x 190
Bench Press: 5 x 75, 5 x 90, 5 x 110, 5 x 130, 5 x 147
Bent Over Row: 5 x 67, 5 x 85, 5 x 100, 5 x 115, 5 x 135

Everything went up pretty easy.

Today I went for a 2.5 mile slow jog @ 5-5.5 mph.

 

[Buildingup24]

Yeah I'd start higher calories. EX: I gain weight at rate of roughly .5lbs/week around 3000 calories and I maintain at like 2600-2700. So If i was going to cut, I'd start calories at 2500 and progressively drop 100 OR incorporate conditioning.

I'm big on doing more work instead of dropping calories. It's a John Berardi concept of G-Flux but thats another topic.

Good luck

 

[jdl508]

OK so I decided to take a pre workout shake today and will have one after as well

deloads can be demotivating because everything is so dern light of course in 4 weeks ill be cryin the blues

here's the #'s for this morning

Deadlift - 5 x 125,5 x 150, 5 x 175, 5 x 200 - very light
Overhead Press - 5 x 60, 5 x 71, 5 x 85, 5 x 95
pullups - 4,4,4,4
dips - 8,7,6,5

the above is my B workout day, I take squats out because when DL get heavy it is too much do you think this is enough work? I really need to figure out a way to attach weight to me for dips
will postup diet later

 

[Buildingup24]

I squeeze a DB between legs for weighted dips- I use a 50lb db atm n it works fine.

Don't be demotivated man! Use the Deload to improve your explosiveness/speed on the lifts.

 

[Headholio]

I really need to figure out a way to attach weight to me for dips
will postup diet later

This is how I do it

http://i51.tinypic.com/2djnzbo.jpg

Seriously though,

How do make your own dip belt for under $20 - {pics and directions} - Bodybuilding.com Forums

 

[zedhed]

Hey bro gonna move you over to the Journals section. The help and encouragement there is very serious.

 

[Colstreamer]

the above is my B workout day, I take squats out because when DL get heavy it is too much do you think this is enough work? I really need to figure out a way to attach weight to me for dips
will postup diet later

Bro just get a dipping belt, they ain't expensive you can pick one up on amazon for around $20-30

 

[zedhed]

Yeah very worth it bro. I think mine was like $12.00.