Training for 7/9/2021
Squat 5x60,5x160,5x245,5x260,5x275,3x295,3x310
Squat 3x330,1x345,1x360,1x380,1x395,1x415,1x430
Row 10x135,10x135,10x135
Curl 10x25,10x25,10x25
OHP 5x25,5x25,5x25
Incline Bench 5x25,5x25,5x25
Front Raise 5x5,5x5,5x5
Lat Pull Down 10x50,10x50,10x50
Deadlift 10x135,10x135,10x135
1 mile walk
food for 7/8 calories 3501, carbs 222, fat 169, protein 278
bodyweight 7/9 7am 241 lbs
Training for 7/10/2021
Squat 5x60,3x150,3x240,20x315
Deadlift 10x235,10x235,10x235
Row 10x225,10x225,10x225
Lat Pull Down 10x50,10x50,10x50
Curl 10x25,10x25,10x25
OHP 5x25,5x25,5x25
Incline Bench 5x25,5x25,5x25
Front Raise 5x5,5x5,5x5
1 mile walk
food for 7/9 calories 2790, carbs 327, fat 88, protein 209
bodyweight 7/10 5am 244 lbs
How does the shoulder feel with the light pressing and other motions?
It hurts. I should stop. Not going to.
Well thereās definitely some stuff going on in here LOL. Best of luck on the issues, mental and physical, and hope they will both resolve soon!
Unrelatedly, since youāre such a freaking beast of a squatter, do you have any specific programming recommendations for a skinny little guy who wants to grow his squat from 225x2 to 315x2?
To save you the TLDR in my log, Iām currently thinking to use 5/3/1 progression, but thereās a lot of optionality there (Joker sets, different permutations of AMRAP, etc). And Iām totally open to other approaches!
5/3/1 bbb. Three times per week. You will develop technical proficiency in an addition to strength.
Want to get better at something, do it a lot.
Training for 7/11/2021
Squat 5x60,5x160,3x255,3x270,3x285,3x305,3x320
Squat 3x340,1x355,1x370,1x390,1x405,1x425,1x450
Pullup 15,10,10
Pushup 3,3,3
1 mile walk
food for 7/10 calories 2612, carbs 127, fat 118, protein 256
bodyweight 7/11 8am 240 lbs
Training for 7/12/2021
Squat 5x60,3x150,3x240,20x325
Deadlift 10x235,10x235,10x235
Row 10x225,10x225,10x225
Lat Pull Down 10x50,10x50,10x50
Curl 10x25,10x25,10x25
OHP 5x25,5x25,5x25
Incline Bench 5x25,5x25,5x25
Front Raise 5x5,5x5,5x5
1 mile walk
food for 7/11 calories 2970, carbs 277, fat 74, protein 290
bodyweight 7/12 5am 240 lbs
You seem to be holding around 240lbs, is that intentional?
No. I was 240 on 6/30. I am supposed to lose 10lbs this month and get to 230.
Weird thing is I am visibly leaner. I retired the size 38ās and got the 36ās back out this weekend.
Guess I canāt complain something is happening.
Thatās ideal then, you must be gaining muscle whilst losing fat.
Sorry if itās been mentioned before, but how tall are you? You seem pretty damn dense at 240, especially if keeping a 36 inch waist. Lots of solid work here.
How did your shoulder hold up to those heavier rows? Feeling good?
5ā11".
Pulling feels good, only hurts to push.
The feats of strength in hereā¦ 450 squat. 20 reps at 325. Amazing.
Do you plan to compete in some way? Or just wanna be badass?
Iāve competed in the USAPL, before trt.
I had planned to find an untested federation and do one more meet, now I donāt know that Iāll ever bench with an Olympic barbell again.
I like pushing my limits. Earlier in the year it was how far can I walk or how many days can I not eat. Now itās how many days in a row can I squat everyday.
Training for 7/13/2021
Squat 5x60,5x160,3x255,3x270,3x285,3x305,3x320
Squat 3x340,1x355,1x370,1x390,1x405,1x425,1x450
Barbell Row 5x135,5x225,5x275,5x290,5x315
Pushup 5,5,4
1 mile walk
food for 7/12 calories 2700, carbs 272, fat 61, protein 277
bodyweight 7/13 5am 240lbs
Training for 7/14/2021
Squat 5x60,3x150,3x240,20x330,10x240,10x240,10x240
Lat Pull Down 10x50,10x50,10x50
Curl 10x25,10x25,10x25
OHP 5x25,5x25,5x25
Incline Bench 5x25,5x25,5x25
Front Raise 5x5,5x5,5x5
1 mile walk
food for 7/13 calories 2978, carbs 287, fat 96, protein 240
bodyweight 7/14 6am 242 lbs
How do you find fasting? As in, how does it feel, how does it affect you and what you do on a daily basis?
So your rows are solid, and you are babying the push movements. Do you know whatās wrong in your shoulder exactly?