What changes on 4th week?
So, as the 3rd week raps up I am going to have a different routine next week. The routine for BLS is as follows:
3 regular weeks
strength week A
3 regular weeks
strength week b
deload/rest week
Next week will be strength week A, so what changes? Instead of 5 days a week, I drop to 3. Here is what week 4 will look like.
Videos on Proper Form
I thought today I would provide some links to some great videos on proper form while performing the main exercises which are the deadlift, squat, military press or press, and bench press.
How fast can you lose weight safely?
How fast can you lose weight safely? 1-2 pounds per week? 2-3? more than 4? Well it really depends on how much you have to lose. Mike Matthews has put out a great article on his website about this very question. He definitely squashes any guru or “bro science” talk in the article and he even goes against what is instructed by dietitians and doctors on this matter. He links scientific studies and uses what is known out there now as the basis of his article. He has links to all his sources.
Squat Goals
My personal best squat is 325 on 8/30/18. My goal is to get to a number greater than 342. That number by the way is not arbitrary. That particular number comes from the beyond bigger leaner stronger book as part of a calculation to determine if you are ready to start the BBLS ( Beyond Bigger Leaner Stronger) book. It is calculated by multiplying your goal weight by 1.75. My goal weight is 195-220. I will probably tweak this once I get closer to that weight. I am really looking to be at a body fat % of between 5-10%. I think that will be around 195 for me but will know better once I am closer to that weight. I am excited today though because I increased my squat by 30 pounds and I am now at 255 pounds on my squat! I am jumping numbers so quickly right now in my “newbie gains” and I am just over joyed! My starting squat weight was 195 to give some perspective.
Left Nothing on the Table
Wow! I just laid on the ground for like 10-15 minutes after that workout! Drenched in sweat, just exhausted! Felt Great!
Ok, so last week I was writing about how I am increasing the weights every time I hit that 6th rep on a set, right? Well, today I was doing my incline bench press and I hit my sixth rep and it was hard to hit that sixth. I told myself no excuses up the weight by ten.
Week 1 Down!
Ok everybody the first week is down! Feels good! I am going to make adjustments to the workouts tomorrow on my off day. I will likely keep most of the workouts but on the minor ones I might just rearrange the order to get a better flow with the equipment I have. I Plan on starting the podcast and YouTube videos either tomorrow or Monday depending on if I work tonight or not. One of the things I plan on doing with the channel is healthy cooking and discussing the workout plan, equipment, routines and the latest science that I can find. I am not a scientist just enthusiastic about learning and becoming a better me. Let’s do this.
The struggle feels so good!
I have been on the plan before about two years ago and it was great and I loved that it was backed in science, but there were times when I hit my six reps (a time when you are suppose to add 10 pounds to the barbell) that I would tell my self that you barely made that 6th rep, just keep the current weight. So, I would do this again and it again it would be hard but I would complete 6 reps. I would be done with the workout and the next week I would pick back up that weight and hit 6 reps again and it would be hard so I would repeat this until finally on the third and last set I would add 10. This time around if I hit six I add 10.
SCORE results labs and test
Here is my baseline labs and test. I do the SCORE again next year and compare. If I have relevant labs before then I’ll post as I get them.
Home Workout Plan- Regular workout week
Regular workout week:
Monday (Chest and Abs):
Incline Bench Press (warmup plus 3 working sets)
Bench Press (3 working sets)
Dips (chest variation) (3 working sets)
Abs Circuit (3 sets)
Cable crunches
Plank
Leg Raises
So then there was Covid
Ok, So I had originally made plans to start my journey on March 23, a Monday and then Covid happened, and all gyms ( I belong to 2) were shut down in the process. So I waited for a week or two to see how long the projected shutdown would be before I could get started. I did keep my scheduled appointment with my SCORE program and I’ll post the results from that, however I did not have a gym to go to. To compound the issue because I work in healthcare and go to a hospital to work where there are still to this day active cases of Covid-19, my wife and child went to stay at her parents house because she is immune compromised. Food and diet became awkward in the beginning and everything seemed to be out at the grocery store for a while.
What a Typical week Once I get going looks like
Why Loses and not wins?
So some might wonder why loses and not wins. To become a champion it takes a lot of struggles and a lot of losses! I plan on loses my ass (literally) and loses doubt, bad health, bad habits, bad influences, and loses my shackles that food and grief have placed me in. My body has become my prison and I’m about to lose that too. This time I will play to win and I’m willing to lose the current me for the new me. I’m losing what I need to achieve my goals. So yeah pretty much Shawn is losing.
Youtube Coming Soon
So I was going to wait until my first day (March 23rd to post) and I am am still debating but there is lots to do yet and think that my first post should be leading up to that day. I still have to meal plan (it will be a rough meal plan without the real numbers) but I’m eager to get started.
The Plan
Monday, March 23rd, 2020. My Journey begins! I will do an official starting weigh in and pictures.
My workout schedule will be M-F starting off and will be either when I wake up (days off) or when I get home (work, nightshift).
Gym schedule:
Normal workout Week
Monday- Chest and Abs
Tuesday- Back and Calves
Wednesday- Shoulders and Abs
Thursday- Legs
Friday- Upper body and Abs
Every 8 weeks there is an option to do a “Deload” or rest week. The first 2 cycles I will be resting but from then on out I will be deloading unless my body just tells me that I need to rest. On Back and Calves day I will not be doing the recommended calve exercise as my calves from genetics are huge already and will get enough of a calve workout during my deadlifts and squats.