Crikey!! You are the volume king.
The volume of food you take must be craziy. What supplements are you on.?
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I know, I have what a normal person considers a large meal several times a day. It isn’t that terrible amount of volume if you work up to it, just extremely dense. I try to avoid failure (only miss a rep on the last set or if my grip gives out) and it is a somewhat low percent for it to take a huge toll on me.
As for supplements, I try to consume a multivitamin daily whenever I can, I am taking some D3/probiotics just recently from a recommendation by a doctor I also take have whey mixed with milk/carbs/fat during/post workout and a candy that uses dextrose/a bannana or raisin post along with some fruit pre workout. I have around 220-240 grams of protein a day on training days and about 200 on non training days.
ME #12 pin bench lockout
up to 195X3 205X2 and 210X1
back off set of 170X5
low incline jm press
110X9 1 minute rest
110X5
110X3
110X4
close grip bent over row with 3 second eccentric
170X12 five second lowering
170X12 3 second lowering
170X12
170X12
dead stop close grip tricep extension and wide grip curl super set
85X15, 15, 30 second rest
85X15, 7 strict
85X6, 3 strict
wide grip weighted pull up with 3 second eccentric
45X15 45 second rest
45X11
45X7
45X4
bent over rear delt raise
20’sX18 30 second rest
20’sX13
20’sX13
20’sX12
[quote]DSSG wrote:
…during/post workout and a candy that uses dextrose/a bannana or raisin post along with some fruit pre workout. I[/quote]
Whats your feeling/idealogy on fructose?
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My feeling is that fructose is fine when from natural sources (fruit) but the better sugars are glucose/forms of glucose like dextrose for replenishing muscle glycogen.
ME front squat
45X5
95X5
115X5
135X5
155X3
175X3
195X1
205X1
225X3
230X3
wide stance zercher squat
185X10, 1 minute rest
185X6
185X5
185X5
bodybuilder style stiff legged deadlifts
185X12
185X10
185X6
185X4
barbell glute bridges
200X15 30 second rest
200X15
200X15
200X15
suit case rack pulls
135X15 L, 30 second rest
135X15 R, back tired/pumped/cramping bad
135X3 R
135X3 L easy
Pretty good training session, I seem to have gotten an imbalance in one of the deep back muscles when I injured it months ago I believe it is called the quadratus lumborum. The one on the left side is weaker/tighter than the other side it seems.
11X500 feet sprints, I am up to 149 pounds today.
DE bench 140X3 alternating grips for 12 sets, the last rep of the last two sets slowed down a lot, 20 second rest
3 second pause low incline bench
145X12
145X6
145X3
145X5
yates row
205X12
205X8
205X7
weighted ultra wide thumbless grip pull ups
35X17 45 second rest
35X13
35X7
35X4
kirk shrug
160X18 30 second rest
160X10
160X9
160X6
strict tricep extension to chin and drag curl super set
80X14, 8 30 second rest
80X7, 5
80X5,3
Pretty sick pullups.
DE squat/deadlift day
low bar wide stance squat 210X2 for 15 sets, 20 second rest
deficit speed pulls 240X1 for 10 sets, the last two sets were amazingly fast (figured out what dropped my deadlift strength somehow)
low bar medium stance squats
245X12 holy shit I found the stance/bar placement that is made for me
245X5
245X2
sumo stance romanian deadlifts
205X12, 45 second rest
205X12
205X12
205X10
205X5
barbell rollout
270X15
270X15
270X15
270X15
Good training session, found a squat style that seems to work for me. Found a form problem for my deadlift which I fixed, just pull the slack out, get hips at the level I want then just rip it off the ground proceeding to fuck it at lockout.
11X500 sprints, felt pretty good other than running in the snow/freezing cold rain.
RUSSIAN DRIVING CAMERAS Quite possibly THE BEST VIDEO OF 2012!! - YouTube this is for the viewing pleasure of anyone who checks out my log, there are guaranteed lols to come from that.
Max effort floor press
45X5
95X5
115X5
135X5
145X5
155X3
165X3
175X3
180X1
190X4 cheated the fourth rep some, didn’t accelerate enough (I think it was lost because of me mentally not pushing hard enough)
155X8 30 second rest 155X6
low incline jm press
110X10 1 minute rest
110X10
110X6
110X6
close grip bent over row with 3 second eccentric strict
175X12 1 minute rest
175X10
175X10
175X6
wide grip weighted pull up with 3 second eccentric
45X16 45 second rest
45X13
45X9
45X6
bent over rear delt raise
20X20, 30 second rest
20X15
20X14
20X13
dead stop close grip tricep extension and wide grip curl super set
85X20, 15
95X5, 4 30 second rest
95X4, 3
Some crazy car accident there.
What gear do you wear when training in the cold/wet?
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Just a red hoodie, some gloves, and a pair of shorts for the colder/wet weather.
conventional stance deadlift
135X5
185X5
225X5
255X5
275X5
295X5
315X5 non hyped, and was a massive grinder
wide stance zercher squats
205X6
205X5
205X4
sumo stance Romanian deadlifts
210X12 45 second rest
210X12
210X4
210X6
210X6
barbell glute bridges
205X15, 30 second rest
205X15
205X15
205X15
#3 pin suitcase rack pull
135X15 R, 30 second rest
135X15 L
135X10 R
135X10 L
10X500 sprints, today was horrible. I have woken up nauseous, and hungry and have been until I ate after training. I had to quite literally force feed myself the shake/carbs after even though I felt like I was starving. Then the same thing except worse for the meal. Currently I’m still a little nauseous, but better.
DE bench press 140X3 for 8 sets alternating grips, 45 second rest
close grip 3 second pause bench press
165X5 being nauseous was fucking with my set up/staying tight
snatch grip bent over row
180X5 1 minute rest
180X3
180X2
180X2
weighted neutral grip pull up
60X7
60X3
60X3
60X2
shrug with 3 second hold
185X14, 45 second rest
185X10
185X7
close grip roll back tricep extension and reverse curl superset
85X10, 6
85X6, 3
85X6, 3
Vomited up my PWO shake/carbs… That sucked, but shouldn’t mess me up too badly. I should be fine in a couple of days.
DE low bar wide stance squats
225X2 for 10 sets, 1 minute rest
DE conventional stance pulls 255X1 for eight sets, 30 second rest
high bar medium stance 3 second pause squat
135X6
185X6
225X6
240X6 this was a max
over hand romanian deadlifts
255X8 1 minute rest
255X5
255X3
255X3
255X2
three sets of L raises or whatever you call them 45 second rest between sets
This was rough, my appetite is coming back and I am trying to get my hydration back up, but I had massive cramping. My glutes/hamstrings aren’t tight but are cramping extremely from the lifting. The speed squats were nice, killed my legs to.
Sprints 3X1200 these were okay, it felt like I didn’t have much energy stored up for us
4X500. Cramping has dropped down some it seems.