Training Bros.

Friday was pretty sweet.

MY STUFF

I’m going to concentrate on upping my core lifts. I started with what is traditionally the “B” workout of starting strength, simply because I did some volume-level deadlifts on Monday and I just was not up to doing it again in the  same week. The Monday workout was sort of a send-off to the end of my program hopping. I’m going to commit nine weeks of twice weekly work, on non-consecutive days and days that aren’t Tuesday or Thursday (see JFIN STUFF below)

I don’t have the means to get to the gym on my own on the same days every week, so it’s to the mercy and schedule of my father. My next workout looks to be Sunday, actually.

So here was the Friday Workout, simply testing my 5RM.

• Squat: 3×5 @ 135lbs. (I felt like I could have lifted heavier, but I decided to just leave it at 45lb plates and just do bigger incremental jumps)
• Overhead Press: 3×5 @ empty bar
• Assisted Hammer-grip Chins: 91.2lbs (used an 85-pound offset)

My bodyweight Friday was 176.2lbs. Later that day I weighed 169 on my buddy’s bathroom scale. This is only significant in that I am personally training him in lifts and eating to help him bulk up.

He’ll be posting his progress here as “jfin.” Be nice guys.

JFIN STUFF

His stats are 137.2lbs (using the aforementioned bathroom scale) and standing a flat six feet tall. He wants to put on some muscle, and I’m putting him on a high volume hypertrophy-specific split. He’ll  be eating 2200-3200 calories per day if he puts the effort in, with 140-175g protein throughout the day. I was trying to give him a reasonable “floor” for calories and protein, because he just gets full way too fast, and he seems to think he doesn’t have enough time or opportunity during the day to eat more than twice.

He says he’ll try to get three meals a day. It’s a start. I don’t want to push him too fast and risk him giving up due to perceived futility.

Our common goal is to be ripped for spring next year. The difference is that I already have the lean body mass to match his overall weight goal for the next three weeks or so. I have to strip some fat and gain strength, he needs to eat a lot more and (partially due to his desire for visually larger muscles, but more due to the fact that his weight total in his home gym equipment is rather low) will be following a twice-weekly upper/lower body split on Tuesdays and Thursdays.

Essentially, in between days I’m training myself, I’m training him. He’s my best friend and I’m not going to let him slack when I’m around.

I’ll ask him about taking some progress pictures with me on Tuesday.

[In case anyone is curious: My caloric range is 1800-2200, with 100-300g protein, and 100-200g carbs.]

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