look at that black guys ass

Little update:

well the original plan of attack was to stroll into this first comp as a "pre season" competition
and then really dial it in for ones later in the year. I quickly realized that I jst need to step aside from competing and build some good old size.
I still have the nitch to get freakishly shredded, and I plan too but just not at the moment. I competed at ~167lbs and feel I still had a good 7lbs of fat to go imho.
I am looking to compete again in the summer of 2014 and shoot for my pro card at 21yrs old

Current weight around 166-170lbs... Experience does wonders for the body, at this point last time I was almost back up to my offseason weight!
I had a nice cheat day yesterday filled with goodies but back on track with cals/macros.

Started 5/3/1 yesterday
doing a boring but big type split - upper/lower
+ bb'ing spin

Yesterday hit 215x10reps for my all out set on bench
and tonight hit 280x15reps for all out set on squats (slight below para)
excited about where my strengths at despite being <170lbs




should of seen the guy who took the overall... he won because of his ass (srs)

Word of caution,
5/3/1 strength training at <10% BF may prove problematic using the general regimen of RM1*0.9 / 4 sessions per week.

My own personal experience at this phase resulted in a quadratus lumborum inflammation which is still disabling me from proper strength training at either squatting or deadlifting.
I would advise RM1*0.8 / 3 sessions per week, specifically if cutting phase is still progressing, to relieve tendon strain and avoid injuries.

This is my own personal experience and should be treated as such, a simple advisory statement, and not a set in stone rule of law.

The black guy on the left is far away from the rest, nice one

if your 3 weeks out cals were 2k, what were ur cals on the week of the comp

thanks if you for the look out
this is theoretically the reason I didnt choose to do 5/3/1 out of the gates post competition.
ultimately the numbers I am using for my RM1*0.9 are more than likely a lot closer to 80% anyways.

I believe I shld be in the clear since for my 5rep (1stwk) AMRAP bench x 10reps and squats x 15reps
I also have always done higher end volume training or high frequency.

thanks for the lookout m8



although he had freak genetics, his conditioning was sub par, and ultimately the reason he lost in the overall.
a monster he was.



these are rough est.
but during my entire prep I did not drop under 1800cals and only got them that low for 2 days the final week to help deplete before my carb loading phase.

This post was edited by TheOak on Jun 6 2012 02:45pm

1 month post competition

Alright pretty much getting back to "normal" in terms of libido, and energy.
strength isnt too bad (when in comparison to last year)

consistent morning weight 168-170lbs (these pics were taken today after a couple of binges these past two days. 8 poptarts and a whole pepperoni pizza... so I was a bloated 174lbs here)
been pretty good staying lean, espesially since I have hotel rsvp on the beach for the entire weekend woohoo!!





just finished 1st week of 5/3/1

AMRAPS
215x10 bench
280x15 squat (slight below para)
330x8 dead (1sec reset, no chalk)

edit

oh yea I have a couple other pics and will post later, but jst not on my phone

This post was edited by TheOak on Jun 9 2012 06:04am

stop training arms and I'll stop training chest!

lookin good man, stay lean and get big.

your shoulder in the first pic

Looking huge oak.


Do you do a mix ?

Like. Example

Mon- 531 upper
Tues 531 lower
Then rest of the week split it up with hypertrophy?