Bigmac73nh's Log

Training Training Logs
241

3/26 Workouts

AM: Agile 8

PM: Power Work Week 4

Activation:

A1. Overhead Med Ball Throws 4x1

A2. Low-High BPA’s 4x1

A3. Weighted Jumps 4x1

A4. BPA’s 4x1

A5. One Arm DB Power Snatch From Floor 4x1 LR

HFSW:

B1. Bench Press

4x185x2

B2. Low-High BPA’s

4x1

B3. Bench Press

4x185x2

B4. BPA’s

4x1

B5. Box Jump

4x1

C1. Heels-Elevated Front Squats*

4x185x2

C2. Band Straight Arm Pulldowns

4x1

C3. Heels-Elevated Front Squats

4x185x2

C4. Ring Dips

4x5

C5. One Arm DB Snatch From Floor

4x1 LR

D1. Reactive Military Press From Pins

4x115x2

D2. Low-High BPA’s/BPA’s (alternating with each set)

2x1/2x1

D3. Reactive Military Press From Pins

4x115x2

D4. STC (advanced tuck)

4x3

D5. Box Jumps/One Arm DB Snatch From Floor

2x1/2x1 LR

E1. Deadlift

4x245x2

E2. Band Straight Arm Pulldowns

4x1

E3. Deadlift

2x245x2

E4. Iron Cross Partials

4x3

E5. Box Jumps/Knee Jumps

2x1/2x1

Rehab:

F. Hammer Curls (super slow to the ears) x 20

G. Hyperextensions x 25

*Performed ring dip catches for 2x5 during feeler sets for heels-elevated front squats

Notes:

I don’t think any of those weights have ever felt so light. Great explosiveness, and the weight selection is on this week- heavy enough that I can actually stay tight, light enough that I have a ton of control over form.

242

AM Work: Agile 8

Nutrition Update:

Going to roll with 3 x 10 tabs of Humapro. Probably two of those doses before my workout and one after. I’ll go with the candy bar protocol for my workout, and try to leave it at that. I’m going to try to make it through my workout without dropping volume, though I’ll cut down as needed. Feeling great right now though, so I think I can maintain. Today’s cals will be stupid low.

I’m planning to take Thursday off and fast for the full day as I have for the past couple of weeks, so I’m more than willing to throw a higher cal day in tomorrow. I’ll still be leaning on Humapro for my protein source, so I won’t pick up many cals there. I’ll probably just eat rice until I’m full postworkout- I have no problem taking in 400-600g of carbs because I’ll be fasting hard the next day and even with that many carbs, the cals should be significantly under maintenance.

EDIT:

Grabbed a big coffee and ended up throwing some cream in there fo shitz and giggles. Not really too worried about small amounts of fat cals throughout the day. Had a dose of psyllium fiber as well.

Also, I decided to split my second dose of Humapro into two 5 cap doses. I’ll have one of them around noon, then the other one about a half hour after my preworkout Indigo dose.

243

3/27 PM Workout: Power Work Week 4 (Upper Body)

Activation:

A1. Overhead Med Ball Throw 4x1

A2. Low-High BPA’s 4x1

A3. Weighted Jump 4x1

A4. BPA’s 4x1

A5. One Arm DB Snatch From Floor 4x1 LR

HFSW:

Bench Press Warm-up- Ramping in paused doubles and alternating Low-High BPA’s and regular BPA’s between sets for AR… Box jump before first work set

B1. Bench Press (2 sec pause)

245x2
275x2
295x2
315x2 (touch and go on these… no spotter lol)

B2. Low-High BPA’s

4x1

B3. Bench Press (touch and go)

245x1
275x1
295x1
315x1

B4. BPA’s

4x1

B5. Box Jumps

4x1

Reactive Military Press Warm-up- Ramping in doubles, alternating Low-High BPA’s and regular BPA’s for AR

C1. Reactive Military Press From Pins

5x135x2

C2. Low-High BPA’s

5x1

C3. Military Press From Pins

185x1
4x155x1

C4. BPA’s

5x1

C5. Box Jumps

5x1

Rehab:

D. Hammer Curls to Ears x 20

E. Hyperextensions x 25

Notes:

I decided to dump ring work because good things don’t really come from hitting them 3 days in a row, especially while depleted lol. I started benching and felt great, so I ended up going a bit heavier. 315 is starting to feel automatic/casual again, which is good. I think I’ll be able to beat my previous rep PR of 315x3 within the next few weeks.

I went a little heavy on military press for shits and giggles. I got a 185 deadstop press from my sticking point, so I think my shoulders are getting stronger lol. I didn’t stick with that weight because it wasn’t explosive enough though. I don’t really feel the need to go heavy on OHP very often, but it’s cool to gauge progress from time to time.

I already felt pretty well deloaded after 4 days away from heavy weight + high volume, but I decided to drop volume just to be on the safe side. I made it an upper body day to reduce volume. Today I’ll be hitting lats and lower body. Still no rings, just bands to get the lats going and some squats/deads. I may try getting some back squats in if I’m feeling full of piss and vinegar or something lol.

Also, I ended up eating more yesterday following the heavy weightz. Made some Mexican style rice because I didn’t want to go into a leg day extremely depleted. Cals were still sub 2000, which sets me at least 1000 below maintenance. I’ll stay at least that low today, though I may go lower. I’ll base that decision on how heavy I work legs.

244

Going to do a little bit of pressing work today… just want to play around with some of the new stuff that CT mentioned in the spill today. I’ll try this:

Warm-up:

A1. Overhead BPA’s 4x1

A2. Bar Overhead Rotations 4x3-5

Work Sets:

B1. Reactive Military Press From Pins 3x2

B2. Low-High BPA’s 3x1

B3. Overhead Power Hold 3x1-1 (two back-to-back sets with 15-30 sec between them)

B4. Overhead BPA’s 3x1

B5. Box Jump 3x1

C. Light Overhead Power Hold x Max

Looking forward to giving the new holds a shot… they seem like a great way to work on my shoulders/tension through the core without heavy full ROM pressing.

245

Just found out I that I got waitlisted at my #1 choice for law school next year :/. At least it’s not a rejection lol.

Also, since I’m down to my last Brain Candy and am saving it for a paper that I’m going to write tomorrow or Friday, I’m loading up on some of the leftover Power Drive that I haven’t been using. Had 1 scoop a few minutes ago, will be having another one post-WO.

246

Today’s Workouts:

AM: Agile 8

PM: Power Work Week 4

Activation:

A1. Overhead Med Ball Throws 4x1

A2. Low-High BPA’s 4x1

A3. Weighted Jumps 4x1

A4. BPA’s 4x1

A5. One Arm DB Snatch From Floor 4x1 LR

HFSW:

A1. Front Squats (working on tension, pause at the bottom)

135x2
155x2
185x2
205x2
3x225x2

A2. Band Straight Arm Pulldowns

7x1

A3. One Arm DB Snatch From Floor

3x1 LR (Work sets only)

B1. Back Squat (working tension, pause at the bottom)

245x2
275x2
3x315x2

B2. BPA’s

5x1

B3. One Arm DB Snatch From Florr

3x1 LR (Work sets only)

C1. Overhead BPA’s

4x1

C2. Overhead Bar Rotations (3-5 sec hold at peak)

4x1 (should have done more reps per set… oops lol)

D1. Reactive Military Press From Pins (pressing from forehead now)

(Ramping Sets with OH BPA’s for AR)

3x135x2

D2. OH BPA’s

3x1

D3. Box Jumps

3x1

D4. Overhead Power Hold (9 sec hold)

3x185x1-1 (~15 sec between reps)

D5. OH BPA’s

3x1

D6. Box Jumps

3x1

E1. OH Power Hold

135x20 sec

E2. Box Jump

1x1

Explosive Work:

F1. L-H BPA’s

3x1

F2. One Arm DB Snatch From Floor

3x1

F3. Box Jumps

3x1

Rehab:

G. Hammer Curls To Ears x20

H. Hyperextensions x 25

Notes:

This was fairly experimental. Lol. I wanted to see how back squats were feeling and try out some of the new overhead work that CT mentioned in today’s Indigo spill. Squats felt great today (will wait and see how the knees are feeling tomorrow morning). I got nice and deep and it just felt significantly better than usual. The overhead holds and band work are fucking awesome. Probably the best shoulder workout I’ve had in awhile.

Didn’t really have time for deads, so I just circuited my remaining jumps with some quick band and snatch work. Nice n activated by the end.

Eating fucking nothing tonight lol. Like 600 cals today not counting Humapro. I’m going to fast all the way through tomorrow (off day), so I’m fine with eating something tonight if I feel like I’m going to die lol. I’ll wait and see.

247

Ate moar food last night. Probably like 2250 cals more haha. Had a great workout that involved new shoulder stimulus as well as stepping outside of the 50-60% of max effort range, so I figured I should eat for that. I ate after midnight, so the food choices were less than ideal and salty as hell. Regardless, seems like I mad the right call- looking leaner today in spite of picking up some water. I’ll be fasting all day, so that should be fine by tomorrow.

Scheming tough today, but I think I’m going to go back to a modified bodypart split next week. I’ll probably do something like:

Day 1: Chest Focus
Day 2: Quad Focus
Day 3: Shoulder Focus
Day 4: Posterior Chain/Lats Focus

Every day: Full body activation work, bench and back squats for HFSW (~50% of 1RM) w/ band AR

Just some thoughts… got a lot of sitting in class to do today, so I’ll be able to ponder these things at length lol. But yeah, I get the feeling that I can’t do justice to all the new facets of CT’s training philosophy while doing the same things every day.

248

Today’s Workout: Activation Work

A1. Weighted Jumps 4x1
A2. One Arm DB Snatch From Floor 4x1 LR

B1. Vertical Jumps 8x1
B2. NG DB OHP 8x1

C. Knee Jumps 2x1

Agile 8

Notes:

Knees are feeling great today. Seems like the mobility work is what I needed for keeping my knees healthy while back squatting. Going to take it slow and see if the knee health holds once I start throwing real weight on the bar.

Going to write an essay today so I’m stimming pretty hard and hitting up the noops. Had BC and some PD so far, going to have some Neurostim with a couple caps of fish oil later on.

Other than that it will just be Humapro. BRB getting less fat real quick.

249

Curious: have you had blood work done anytime recently? If so, what did it look like?

250

[quote]The3Commandments wrote:
Curious: have you had blood work done anytime recently? If so, what did it look like?[/quote]

I had some blood work done last summer as part of a routine physical. I got the standard suggestion that I take in protein in the form of solid food rather than shakes due to some elevated kidney/liver activity (if I recall correctly), but was told that it was just something to keep an eye on going forward and not a serious issue.

I do plan to get some pretty comprehensive blood work done within the next year or so though- I want to get a baseline on my hormones before I see any natural dropoff with age. My dad has had some issues with T levels, and though I’m confident that they were related at least to some extent to his obesity at the time, I want to be on the safe side.

Any reason in particular why you ask? Maybe my fairly extreme/at times asinine diet haha?

251

[quote]bigmac73nh wrote:
Any reason in particular why you ask? Maybe my fairly extreme/at times asinine diet haha?[/quote]

Don’t take this as an attack or anything, but you honestly have the most extreme diet I’ve ever seen on this site. It makes no sense to me, although if you like it then by all means keep on with it. I asked because I would just be concerned, were I on your diet, that I had some serious dietary deficiencies. I’m not a doctor, of course. But it might be worth at least running your diet by MODOK or something. It just seems like someone who only eats Brazil nuts, a rotisserie chicken, and rice is not getting the nutrients needed to keep a body healthy.

252

[quote]The3Commandments wrote:

[quote]bigmac73nh wrote:
Any reason in particular why you ask? Maybe my fairly extreme/at times asinine diet haha?[/quote]

Don’t take this as an attack or anything, but you honestly have the most extreme diet I’ve ever seen on this site. It makes no sense to me, although if you like it then by all means keep on with it. I asked because I would just be concerned, were I on your diet, that I had some serious dietary deficiencies. I’m not a doctor, of course. But it might be worth at least running your diet by MODOK or something. It just seems like someone who only eats Brazil nuts, a rotisserie chicken, and rice is not getting the nutrients needed to keep a body healthy.[/quote]

Lol I’m not taking it as an attack at all, and the deficiency thing is certainly something I consider myself. To be honest, what I eat regularly isn’t necessarily what I consider an optimal diet. My food choices are determined in large part by the fact that, due to my current living situation, I just don’t have a sanitary kitchen to cook in. I need to either get takeout/precooked food, or rely on things that I can prep in my room. The chickens, rice, and nuts are staples because they’re some of the healthier options on that front.

I get veggies in when I can, but my fridge space in my room is limited, so I mainly only have them on shopping days when I can eat a bunch in one sitting. Also, I do step outside of rice/chicken/brazil nuts fairly often these days- I try to mix up the protein sources and have some fruit at least a couple days a week. I don’t really note this, since I’m not too strict on diet logging these days and mainly only note what I’m eating when I’m experimenting with diet/supplementation protocols or when I eat extreme quantities of food.

Again, it’s not ideal, but I’m working with what I’ve got for the moment. Judging by how I feel on a daily basis and my physical performance, I wouldn’t guess that I have any GLARING deficiencies. I could certainly do better with managing micronutrients though. I’ll probably maintain the IF diet format through the summer and going into law school, but once I have access to a legitimate kitchen again I will be taking full advantage of the situation and adding much more variety.

253

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Here are some progress pics from today. Cold and very fasted. No idea what I weigh, I’ll hop on the scale at the gym and throw that into the workout notes.

Just ordered a couple pairs of bands… some minis and micros. Early graduation gift from the parents :). Can’t wait to be done with the silly bands at my gym.

254

Looking at about 1750 cals today. Fats will be around 60g, carbs will be something like 280g. Just concentrating my food around the workout and running Humapro as a protein replacement. Fats and cals are on the low side for me, but I’m on track to hit ‘good’ carb/protein intake, with all of that concentrated around my workout.

I cut out of the fast at least 36 hours in. Could have been slightly more- I can’t remember exactly when I finished eating on Wednesday so I’m making a very conservative estimate. Might be closer to 38 hours, but w/e.

Going to get a solid workout in today (just going by feel, no specific agenda), then relax and de-stim tomorrow. I want to get one more long fast in over the next couple days, and that will probably be Sunday into Monday (I’m likely going to be playing football with the fraternity tomorrow, so I don’t want to be taking in so few nutrients with serious physical activity in the mix). Whichever day I don’t fast on will be a 1500-2000 cal day, still taking in Humapro at protein replacement quantities.

Starting next week I’ll be getting caloric intake back into the 3250-4000 range.

255

Today’s Workout:

Activation:

A1. OH BPA’s 4x1

A2. Weighted Jumps 4x1

A3. OH Bar Rotations 4x5 (2-3 sec holds)

A4. BPA’s 4x1

A5. One Arm DB Snatch From Floor 4x1

HFSW:

B1. Bench Press (2 sec pause)

225x2
245x2
275x2

B2. L-H BPA’s

3x1

B3. Bench Press

225x1
245x1
275x1

B4. BPA’s

3x1

B5. Box Jumps

3x1

C1. Bench Press

295x3
315x2

C2. L-H BPA’s/BPA’s

1x1/1x1

C3. Box Jumps

2x1

D1. STC (Advanced Tuck, sets 1+2)/STC (Full Lever, sets 3+4)/Iron Cross

2x3/2x1 (max hold in each position)/2 partials for feeler reps, 1 full rep for max hold

D2. Band Straight Arm Pulldowns

5x1

D3. Box Jumps

5x1

E1. Back Squats (2 sec pause at the bottom)

135x2
185x2
225x2
275x2
315x2
335x2

E2. OH BPA’s

6x1

Rehab:

F. Hammer Curls To Ears x 20

G. Foam Roll Low Back

H. Agile 8

Notes:

Just kind of felt it out today. Went moderately heavy on everything, but didn’t kill myself. I decided to just ramp continuously and not sit on any heavy weights long enough to accumulate a lot of fatigue. My main goal was to work on staying tight and explosive while adding weight to the bar. In between sets of the main exercises I hammered shoulder mobility. I think hip mobility, shoulder mobility, and maintaining tension will be essential in my efforts to cross over from having ok lifts to really moving serious weight.

Bench felt pretty solid. Right shoulder could have used a bit more recovery time and was lagging behind slightly, which is why I cut out of the top set at 2 reps.

Killed it on the ring work. Nailed the back lever for a nice long hold on the first attempt and got out of it very easily. Iron cross looked like my deepest ever, and I got a decent hold on that one too.

Back squats were good- nice and deep, and tension was good all the way through each rep. Didn’t push the weight. 335 wasn’t casual, but it wasn’t really difficult either. I felt like I would have been good for a double of at least 405 with a belt. Maybe I’ll go heavy sometime soon, still trying to take it easy on the knees for now though.

BW was 195 lol. Lifts are going up and it looks like muscle density is getting a bit better, so I don’t mind.

256

Ended up taking in something like 1000 more cals last night. I partied and ended up drinking a million beers, so some drunk eats ensued.

Taking today off and de-stimming. Cals for today are at about 3500, which should be right about maintenance or slightly above it. I’ll fast all the way through tomorrow, then start eating bigger Monday for the new programming tweaks.

257

I was still hungry last night, so I ate moar foods. 1250-1400 moar cals by my estimate, so that put me in the 4500-5000 range on the day. No regrets, feeling nice and full today and water retention isn’t too bad.

Going to start the training week early and get into the gym. Skwatz and shouldaz today.

258

736×416 56.3 KB

Postworkout. Lats are much less flat than they were on Friday lol.

Today’s Workout: Quads/Shoulders

Activation:

A1. OH BPA’s 4x1

A2. Weighted Jumps 4x1

A3. Ring Dip Catches 4x3

A4. OH Bar Rotations (3 sec holds) 4x5

A5. One Arm DB Snatch From Floor 4x1 LR

Quad Work:

B1. Front Squats (2 sec pause)

135x2
155x2
185x2
205x2
225x2
245x2

B2. L-H BPA’s

6x1

B3. Back Squats

225x1
245x1
275x1
295x1
315x1
335x1

B4. STC

2x Advanced Tuck x3
3x Advanced Tuck x1 (10 sec hold to back and front)
1x Full Back/Front Lever x1 (10 sec hold to back and front)

B5. Box Jumps

6x1

Shoulders:

C1. Reactive Military Pin Press

6x135x2

C2. OH BPA’s

6x1

C3. OH Power Hold

6x185x9 sec

C4. OH BPA’s

6x1

C5. One Arm DB Snatch From Floor/Box Jumps

2x1 LR/4x1

D. OH Power Hold

135x20 sec

Rehab:

E. Hammer Curls to Ears (sloooow) x20

F. Hyperextensions x25

G. Agile 8 (doing this in like 5 min lol)

Notes:

First day with the new programming. Me fuckin gusta. I’ll still be heavily prioritizing explosiveness, but I’ll be playing around with more holds and keeping up with the band work to really work TUT. I really don’t need a lot of reps per set with this- in fact I’m really starting to think that the whole “power bodybuilding” thing works optimally with less reps per set, but a very high level of physical and intellectual involvement in those reps. Jury is still out, but I haven’t done any traditional iso work in the traditional BBing rep ranges for the better part of a month and my MMC is feeling better than ever. Getting lat pumpz from everything these days, loving it.

Going to have to monitor the triceps on the shoulder work. The OH BPA’s and OH power holds are hitting them with some serious micro-oscillation, which they are not really used to. Left tri is a little bit sore already, I’ll work it out a little bit throughout the day and hopefully it will be good for some serious bench work tomorrow.

Hopped on the scale today. Back at 202 lolz. Lats <3 cheezburgaz and have filled out significantly. Not much of the 7lbs I’m up since Friday is sitting in the abs, which is good.

259

I ended up eating a good amount of food last night because I got really hungry and was already feeling somewhat sore. I’m still figuring out what kind of metabolic demand comes with holds, since that’s new stuff for me.

I want to be somewhat depleted going into this weekend because I’m going home and I want to be able to eat up and have fun with the family, but I don’t want to kill myself trying to build a huge caloric deficit early in the week. I’m just going to run IF normally, kill it in the gym, and eat up at least until Thursday- I’ll start making cuts to the caloric/nutrient intake at that point as needed.

260

Today’s Workout: Explosive Work Day 2

Activation:

A1. Overhead BPA’s 4x1

A2. Weighted Jumps 4x1

A3. Ring Dip Catches 4x3

A4. OH Bar Rotations (3 sec peak holds) 4x5

A5. One Arm DB Snatch From Floor 4x1 LR

B. Super-slow Ring Dips x2 (trying these out for chest activation)

Chest Work:

C1. Bench Press (2 sec pause)

3x185x2
3x225x2

C2. L-H BPA’s

6x1

C3. Bench Press (touch and go)

3x275x1
2x315x1
315x2 (first rep was easy, second had some slowdown so I cut it there)

C4. BPA’s

6x1

C5. Box Jumps

6x1

Back/Posterior Chain Work:

D1. Deadlift

6x185x2

D2. Band Straight Arm Pulldowns

6x1

D3. Deadlift

6x235x1

D4. Iron Cross

2x3 Partials
3x10 sec hold (moderate depth)
1x10 sec hold (full depth)

D5. Box Jumps

4x1 (last 4 sets only)

Rehab:

E. Hammer Curls to Ears x20

F. Hyperextensions x25

Notes:

First time trying out this day of the new programming. I like it as well, though I will probably make at least one change. I ran the last set of 315 on the bench as AMRAP, but I’d like to try racking and resetting in between reps next time. When I rep over 300 I tend to lose upper some upper back tightness after I lock out the first rep, and I want to avoid that for shoulder health reasons. I want every rep tight and explosive with no shaking/looseness, since I know that pressing loose is pretty much a timebomb as far as my right shoulder is concerned. This shit is about coming in, training smart, and killing it every day- can’t afford to be a boner and accept loose reps just so I can smile for a few minutes about cranking out reps with 3 plates lol.

Nothing too special about the dead work. I won’t be going heavy with them, since I’m trying to back off on my posterior chain for awhile. It’s pretty clear that my hams/glutes are outpacing my quads right now, so Ima do something about it lol. I’ll just be working general explosiveness/lat tension with deads and keeping them in to maintain neural efficiency on the lift for when I do want to go heavy again (maybe in a month or so if my progress on quads is good this time). The real centerpiece of the D circuit is the iron cross, since I’m pretty confident that building strength in the core/lats is what I need if I want to achieve more advanced lift:BW ratios in a few years.

Going to hit the Agile 8 after class.