[quote]barbedwired wrote:
255x3 All time PR for any press
Your welcome. Lol
Feel great don it.
I did a 3x3 @250 total pounds for my max effort chins. Still need allot of work in this area. But miles from where I started. [/quote]
Close grip is the GOAT…I’ve given up on weighted chins lol
Week 22 day 5
Squat
Bar x a lot
95x8
(135x5)x2
(185x3)x2
210x3
240x3
270x3 add belt
The guy who squats with me and my brother Saturday has been having a hard time training so I was giving him some shit and he said whatever I got, add 100 lbs and double the reps and that’s what he would do so that’s why I just went for jokers and no PR set…he ended up getting 430x4.
3 hunna x 3
330x3 PR…add wraps
Pause skwats…beltless
3x3 @ 240
Good session, I’m hittin PRs but I’m looking real sloppy.
[quote]chobbs wrote:
Close grip is the GOAT…I’ve given up on weighted chins lol [/quote]
Well there it is.
My goal is to hit at least 100x2 before you manage to convince yourself to do weighted chins again.[/quote]
Ugh I might stick with them just for you lorez
Week 23 day 1
Incline…pinkies on rings…2 min
Bar x a lot
(95x8)x2
135x5 paused
155x4 paused
175x3 paused
195x2 paused
215x1 paused
185x10 with wraps PR
Rest 60
185x5…half thumbs length from smooth
I love my compression cuffs but sometimes they cut off the circulation to my fingers lol
DB bench…2 min
80x10
80x10
80x10
80x10
80x7
Volume PR
Seated bb press…2 min
Bar x a lot
135x8
135x8
Weak PR
Seated DB…2 min
50x10
50x10
50x10
50x10
50x10
Dip
3x fail
-SS-
Pec dec
3x15
90 sec
Laterals
3x20
-SS-
1 arm overhead extension
3x10
Notes: I’m weighing 197-198 consistently in the morning. I’d like to stay under 200 till September. I stopped taking BCAAs Intra bc I feel as if I’m not in a deficit anymore. Pumped to deadlift tmrw.
[quote]Samplaysbaseball wrote:
What are your macros at? [/quote]
65 fat 350 carb 200 protein [/quote]
Cool. Pretty similar. I’m at 181lbs with 180 protein 320 carbs 65 fat with 1 cheat day per week. How much weight have you gained and how long has it been since your cut ended? I’m up 4 pounds in 3 weeks post cut and I’m wondering if I am taking it too slowly or I’m “rebounding” at an optimal pace. I’m asking because I’ve only tracked macros for 9 weeks and I’m assuming you have been for a lot longer based on your log. Basically wondering how much weight one is “supposed to” gain after loosing it.
[quote]Samplaysbaseball wrote:
What are your macros at? [/quote]
65 fat 350 carb 200 protein [/quote]
Cool. Pretty similar. I’m at 181lbs with 180 protein 320 carbs 65 fat with 1 cheat day per week. How much weight have you gained and how long has it been since your cut ended? I’m up 4 pounds in 3 weeks post cut and I’m wondering if I am taking it too slowly or I’m “rebounding” at an optimal pace. I’m asking because I’ve only tracked macros for 9 weeks and I’m assuming you have been for a lot longer based on your log. Basically wondering how much weight one is “supposed to” gain after loosing it.[/quote]
First off if you’re worried that you are gaining to much just take out the cheat day. Maybe have a cheat meal or one untracked meal per week but just track the same the rest of the day. My cut ended roughly the start of june and I have gained almost exactly 10 lbs (189-199). I think the rebound or reverse that you are talking about is purely what the person feels most comfortable with. At what pace are you adding back in macros? I added them back in at 5 per day which was very slow but mentally did me well. Remember the more we can eat and maintain a BW that we are comfortable with…the easier our next cut will be. Eat as much as you can when you are in a deficit and eat as little as possible and still gain.
[quote]Samplaysbaseball wrote:
What are your macros at? [/quote]
65 fat 350 carb 200 protein [/quote]
Cool. Pretty similar. I’m at 181lbs with 180 protein 320 carbs 65 fat with 1 cheat day per week. How much weight have you gained and how long has it been since your cut ended? I’m up 4 pounds in 3 weeks post cut and I’m wondering if I am taking it too slowly or I’m “rebounding” at an optimal pace. I’m asking because I’ve only tracked macros for 9 weeks and I’m assuming you have been for a lot longer based on your log. Basically wondering how much weight one is “supposed to” gain after loosing it.[/quote]
First off if you’re worried that you are gaining to much just take out the cheat day. Maybe have a cheat meal or one untracked meal per week but just track the same the rest of the day. My cut ended roughly the start of june and I have gained almost exactly 10 lbs (189-199). I think the rebound or reverse that you are talking about is purely what the person feels most comfortable with. At what pace are you adding back in macros? I added them back in at 5 per day which was very slow but mentally did me well. Remember the more we can eat and maintain a BW that we are comfortable with…the easier our next cut will be. Eat as much as you can when you are in a deficit and eat as little as possible and still gain. [/quote]
Thanks for the advice. Well I put my fat at 65 grams right away after the cut because I ended far far too low (30 grams). I was getting waaaaaay too irritable. I think my worst point was realizing in retrospect later that night on the last week of the diet that I got pissed at an 85+ year old woman for walking too slowly ahead of me on the street lol. I then added 40 grams of carbs per week so basically 5-6 grams per day. I’m not so much worried about my weight gain as I am interested to see how what I’m doing compares to what others do. I don’t think 4 pounds is too much. If I get to 185 too quickly (within the next 2-3 weeks) or I don’t like what I see in the mirror, I will keep it to a cheat meal rather than day and stop adding carbs.
I’m heading to college later this month + playing baseball there so adjusting my nutrition may get a bit more interesting. I may start a log
Thanks for the advice. Well I put my fat at 65 grams right away after the cut because I ended far far too low (30 grams). I was getting waaaaaay too irritable. I think my worst point was realizing in retrospect later that night on the last week of the diet that I got pissed at an 85+ year old woman for walking too slowly ahead of me on the street lol. I then added 40 grams of carbs per week so basically 5-6 grams per day. I’m not so much worried about my weight gain as I am interested to see how what I’m doing compares to what others do. I don’t think 4 pounds is too much. If I get to 185 too quickly (within the next 2-3 weeks) or I don’t like what I see in the mirror, I will keep it to a cheat meal rather than day and stop adding carbs.
I’m heading to college later this month + playing baseball there so adjusting my nutrition may get a bit more interesting. I may start a log[/quote]
Ya my buddy/coach said 60 is the very very lowest a natural should ever go, but everyone has their own opinions. This is the first time I’ve ever cut/reversed so I don’t know what works best either. Yeee start a log I’ll follow.
All I know is that I tried to bump up my calories too much too quickly and, like many have said “the fat just poured on”. Which is pretty insignificant in the grand scheme, but it was surprising how quickly that happened. I think I have a handle on that now.
I personally haven’t put much stake into the actual fat vs carb distribution, except to make sure that I was getting “enough” fat, which pretty much meant making sure there was some fat every day… whether that be as explicit as using MCT oil, or as implicit as drinking whole milk or half-n-half. Just as long as I was consuming “something” with fat in it every day I’ve been ok.
I’m still in the school of thought that says “total calories and enough protein” matters far more than how many g of carbs or fat.
[quote]chobbs wrote:
315x8 not too far off of all time PR of 335x9[/quote]
That’s mighty close! You’ll be that soon for sure.[/quote]
Teach me how to do 475x5[/quote]
You’re a lot closer than you think. 315x8 may have felt heavy but it wasn’t. Your last rep was almost as fast as your first! On your top set go fucking crazy and rep that shit out until you’re purple and grinding reps out. I’ll bet you could get 315x12 or even more if you just grit your teeth and refuse to fail.
Thanks for the advice. Well I put my fat at 65 grams right away after the cut because I ended far far too low (30 grams). I was getting waaaaaay too irritable. I think my worst point was realizing in retrospect later that night on the last week of the diet that I got pissed at an 85+ year old woman for walking too slowly ahead of me on the street lol. I then added 40 grams of carbs per week so basically 5-6 grams per day. I’m not so much worried about my weight gain as I am interested to see how what I’m doing compares to what others do. I don’t think 4 pounds is too much. If I get to 185 too quickly (within the next 2-3 weeks) or I don’t like what I see in the mirror, I will keep it to a cheat meal rather than day and stop adding carbs.
I’m heading to college later this month + playing baseball there so adjusting my nutrition may get a bit more interesting. I may start a log[/quote]
Ya my buddy/coach said 60 is the very very lowest a natural should ever go, but everyone has their own opinions. This is the first time I’ve ever cut/reversed so I don’t know what works best either. Yeee start a log I’ll follow.[/quote]
[quote]LoRez wrote:
All I know is that I tried to bump up my calories too much too quickly and, like many have said “the fat just poured on”. Which is pretty insignificant in the grand scheme, but it was surprising how quickly that happened. I think I have a handle on that now.
I personally haven’t put much stake into the actual fat vs carb distribution, except to make sure that I was getting “enough” fat, which pretty much meant making sure there was some fat every day… whether that be as explicit as using MCT oil, or as implicit as drinking whole milk or half-n-half. Just as long as I was consuming “something” with fat in it every day I’ve been ok.
I’m still in the school of thought that says “total calories and enough protein” matters far more than how many g of carbs or fat.[/quote]
I agree with you on the whole percentage of carbs fat and protein thing. I’ll try and find the article where Paul Carter found that he got away with eating .8 g/lb of protein per day which when you compare to to some people advising 2 grams per lb…is insane. Personally I will never go below a lb per BW but never over 1.25 as I would rather eat fat or carbs lol but it keeps you fuller longer obviously.
[quote]chobbs wrote:
315x8 not too far off of all time PR of 335x9[/quote]
That’s mighty close! You’ll be that soon for sure.[/quote]
Teach me how to do 475x5[/quote]
You’re a lot closer than you think. 315x8 may have felt heavy but it wasn’t. Your last rep was almost as fast as your first! On your top set go fucking crazy and rep that shit out until you’re purple and grinding reps out. I’ll bet you could get 315x12 or even more if you just grit your teeth and refuse to fail. [/quote]
Thanks for the motivation…definitely going to have to have that mentality to get as much out of 5/3/1 as I know I can.