Lifting and fitness journey
UPDATE April 2024 - I’m running the Detroit marathon in october, so marathon training has been added to this routine
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In 2015 I weighed ~140 lbs at 5ft11in. I hadn’t lifted a day in my life and decided I wanted to become huge.
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I found the stronglifts 5X5 setup and began eating >3k calories a day.
- As of June 2023 I’m at 185 lbs, down from 191 lbs at my heaviest in January 2023. 16.6% bodyfat.
- As of April 2024 I’m at 175 lbs partially due to marathon training.
Routine
- All 5X5 I try to do heavy,
- Please email me with advice on changing my routine, things that have worked well for you, etc. michaeljlaframboise@gmail.com
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
| 5X5 squat | Run 3 mile fast or sport | 5X5 bench | 4 mile pace run or sport | 5X1 deadlift | 4 mile pace run or sport | Praise the lord |
| 5X5 barbell row | 3X10 shrug | 5X5 skull crushers | LONG RUN, 10 Miles | |||
| 5X5 overhead press | 3X10 front fly | 5X5 barbell curl | ||||
| 5X5 barbell curl | 3X10 lateral fly | 3X3 bench heavy (10-20lbs higher than 5X5 weight) |
1 rep max
Squat: Currently repping 285 5X5, estimate mid 300s
Bench: 325 set January 2023
Overhead press: 190 set December 2023
Deadlift: Currently repping 325 5X1, estimate high 300s