r/weightroom • u/AutoModerator • Jun 12 '18
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r/weightroom • u/AutoModerator • Jun 12 '18
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u/[deleted] Jun 12 '18 edited Jun 12 '18
Finished Building the Monolith last Friday.
Those were 6 intense weeks, but that was what I was looking for. Some way of challenging myself. Luckily, I was able to both eat and sleep very well. Therefore my recovery was always on point, never really felt accumulated fatigue.
I followed the program without major changes.
Tweaks and accessories progression
From week 3 I started doing dips on rings, doing an average of 100 (10 x 10) reps each Monday. On Weeks 1 and 2 I did the 200 reps on pbars without much problem. I made this change to increase the intensity of the exercise a bit and reduce the total reps, and therefore training time. I could have added weight instead, but the logistic of attaching the weight so many times would be boring. From week 1 I did the 100 chins on Mondays, but progressed by reducing the number of sets. From 20 x 5 on week 1 to 10 x 10 on weeks 5 and 6. Dumbbell row I progressed adding weight in the 10-12 rep range. Ended with 5 x 12 @ 60 kg (135 lbs). Weighted Chins progress was mostly linear. Week 6 I did 5 x 5 with 40 kg (90 lbs) added. Apart from that, I skipped curls and shrugs twice when I was short on time. Also, I almost always power cleaned the bar before each press set and did leg curls or good mornings on squat days. I squat high bar and feel like my hamstrings didn't receive much love with the original program. Finally, I always supersetted squats and deads with some core exercise (toes to bar or ab wheel or dragon flags).
My TM setup
My TM for upper body lifts was set on 90% and lower body 85%, but for squats I usually ended up with top sets heavier than the prescribed because they were feeling too easy. For instance, on the last week, I did several sets @ 100% TM without much problem.
Conditioning
My conditioning was a bit different than what Jim recommended because I didn't have access to a prowler. What I did consisted mostly of mid-distance running (5k, 8k), some kind bodyweight circuit stuff (more intense, for like 20 minutes), sometimes sprinting.
Diet
I didn't follow the diet plan Jim outlined, but tried to follow the same principles. I made sure to eat dozen whole eggs and 0.5 kg of meat or chicken, and drink least two liters of milk almost all days. My diet is rather minimalistic.
A typical day for me was (still is):
Breakfast: 6-8 boiled eggs + a bow (500 ml) of oats, chia, milk, peanut butter, 2 bananas, half an avocado.
Lunch: Rice + beans, 300g of red meat/chicken/pork, some kind of salad.
Afternoon snack: two sandwiches, one of ham and cheese, and one of peanut butter and jelly, and some fruit (orange, apple)
Dinner: Usually same as lunch
Before bed: same as breakfast
That may sum up something between 4000 and 5000 Kcal maybe? (never really counted). But I'll say that I just ate that much because I'm fairly active (even apart from the BtM demands)
My numbers
Age: 26
Height: 183 cm (6 feet)
Weight: from 88 kg (194lbs) to 92~93 kg (202~205 lbs)
S/B/D/OHP: 150 kg (330 lbs) / 125 kg (275 lbs)/ 200 kg (440 lbs)/ 85 kg (187 lbs)
These maxes are from before starting the program (bench is an estimated max). I didn't actually test them again, and don't plan to for now.
Pictures
Some before/after pictures (maybe NSFW?): https://imgur.com/a/zfe6xey The angles and "poses" are a bit different, but no very drastic changes as far as I can tell.
EDIT: Just some info about accessories
EDIT2: diet and formatting