I realize that I’ve actually been eating under maintenance the last 1.5 weeks. That’s the reason I’ve been feeling weak. Kinda shot myself in the foot with that one.
I’ve been transitioning over to a 40/40/20 split (Carbs/Protein/Fat) and I wasn’t sure where to sit, so I chose 3750 thinking it’d be a 250 surplus.
Dropped a lb over the week and a half, this didn’t seem right considering I jacked up my carbs by an extra 100g, should be super full and holding water. ill bump up to 4000 as the next logical step and reassess at the end of the week.
Not a super big deal but it helps to know. I’m absolutely starving with this macro split and it’s honestly ridiculous… I’ve never kept fats below 90, so dipping down into the 50-60g range is new to me. It fucking sucks. Sweating my ass off all the time and my body feels like a furnace, I do feel super dense and dry though.
Sumo Deadlift - Paused 1" Deficit
135 x 5
225 x 3
315 x 2
4 x 395 x 1 RIR 5+ (Edit: I keep forgetting the women’s bar is 10lbs less)
2 x 315 x 5
Lat Pulldown Neutral Grip (2-2 Tempo, 1min Rest)
5 x 135 x 12
Standing Bent Over Rope Cable Row (2-2 Tempo)
4 x 67.5 x 12
Plate Loaded Chest Supported Row - Angled Grip
2plates x 3
3 x 2plates x 8 Found my weakness…
2 x 1plate x 12
Plate Loaded Shrug - Sitting
2.25pps
4 sets of 20
Deadlifts
Some discomfort when I started doing rep work, just felt like it was getting tight. Everything leading up to 4 plates moved great though. Light squats definently helped loosen me up.
Really focused on technique here and loading my quads. I’ll cap it at 395-405 for a few weeks and build up in reps.
I’m grateful to be able to deadlift anything. Its been 3.5 weeks without any pulls, I was surprised with the speed and ease of these singles but I can’t get too overzealous…
A note on supported rows
I was very surprised at how weak I was with these. I think I just found a weak link of mine. It might be the answers to all the rotator cuff issues I’ve been having (and have had for years). I’m hitting this from all angles moving forward. This’ll be the death of me for any shoulder and pressing movements.
Other notes
Tried doing a gif but it turned out a little janky… @throwawayfitness what do you use to convert your videos if you don’t mind? Got the idea from you and it looked way better than just posting a YT link
Paused Squat Buffalo Bar
5 x 155 x 5
245 x 3
335 x 2
390 x 1
445 x 5 RIR 5
Leg Press
2pps x 5
3pps x 5
4pps x 5
5pps x 5
2 x 6.25pps x 8
Lying Hamstring Curl
4 x 200 x 12
Standing Cable Crunch (2-2 Tempo, KG)
1 x 50 x 10
3 x 65 x 12 (Right Side Focus)
New powerlifter started coming here, he got kicked out his old gym. Think I just found a new training partner this guy is strong.. 560/480/675 @ 290.
Anyways. We hit the buffalo Squat together. I wasn’t planning on going heavy but with him there I just had to lol. 445x5 was easy and I lost count on the last rep… you can see me talking to double check haha
He worked up to 505x2 paused and then I spotted him on bench up to 460. We’ll be hitting bench again tomorrow.
Haven’t felt/had energy like this in a long time, it’s nice to have a training partner again. Of course I asked him for bench advice and in turn he asked for squat advice, so it works out. Awesome intensity today.
Going up to 465 next week. Depth could’ve been a wee bit lower but not a super big deal
He was training there for like 4 years. I guess him and the owner had beef. He called him out for the fact he puts teenagers on gear and also some SA stuff with a client of his. He said the last straw for the owner was that he ended up chipping and cracking a plate (which is kinda petty but I understand why he’d be upset).
I think the owner was just looking for an excuse to kick him out.
Dudes the nicest guy ever though. 6’2, 26, and 290 with a trim waist is fucking impressive. Guy looks like he’s 17-20% body fat benching 500, and I believe him when he said he was natty. Craziest genetics I have ever seen in person.
I’m still in the gym but I don’t care. I was using Instagram hands free and the guy recording wasn’t able to record the initial descent but I did this with no help, deep pause and legit form.
Lifetime bench PR with my training partner spotting me.
Paused Larsen Spoto
5 x 135 x 5
185 x 5
225 x 3
260 x 2
295 x 7
3 x 315 x 2
Training partner showed up, 25 minute rest period
Paused Comp Bench
135 x 1
225 x 1
315 x 1
365 x 1
405 x 1 already pre exhausted
365 x 1
DB Concentration Curl
3 x 45 x 15
Hammer Preacher Curl with Plate
4 x 45 x 15
Tricep Pushdown V-Bar (KG)
3 x 50 x 20
Single Arm Hammer Curl (KG)
3 x 35 x 15
Notes
Holy. Shit. I have not had this intense of a session in a long time. My training partner showed up right at the end of my Larsen Spoto Pressing so we set up in a rack, I pretty much had to warm up again.
He worked up to 415x4 close grip and he egged me on and convinced me to go heavy. The single with 365 FLEW. He told me I could hit 405. That was the push I needed and I am SO HAPPY he convinced me. He showed me what was possible.
Bench Moving Forward
He gave me some pointers. He told me that since I was fatigued, I was already operating at a lower level. He’s pretty confident if I didn’t do my Larsen Spoto i would’ve hit 425.
He told me to aim for a weekly single in the 390-405 range and to get accustomed to trying to bench 4 plates. He’s confident I can use 405 as a working weight in the next 4 weeks with all these factors stacked against me.
I am so excited to see just how strong this press can get. I trust his judgement. So moving forward this is the plan.
I have a bunch of videos of the session I can upload which I’ll do later when I have time.
I’d like to eventually.. the injury is really holding back my potential though, I can’t deadlift maximal or squat maximal just yet. The timeline for recovery is usually 6-8 months I’m about 4.5 months in
But when I’m 100% and firing on all cylinders,it will happen
