It’s weird how the regions differ. Our liquor stores are closed, so I’m trying different wines because that’s what is available at the grocery store. Beer, too, but I had the foresight to try every variety of beer before the pandemic.
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I live in Ireland, so…
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I like trying new kinds of beer but I can’t move for bloody IPAs, which I’m fairly sick of. I don’t mind an IPA but they’re all essentially the same over-hoppy taste.
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Same. I used to live in Portland, OR, which is big for IPAs. A lot of the local breweries had some great-tasting ones, but they’re so hoppy - I had a headache before I was halfway done with a pint.
I tried a saison a few months back, which was a lovely surprise. Salty and almost sour. I’m more of a porter guy when I do drink though.
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Love Porter’s. Not an IPA fan.
You really cant go wrong with anything Don Julio.
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AM Weight:101.2kg Got sick so weight dropped a bunch. Its on the way back up.
Reload
Squats
2x1 at 495
Bench
2x1 at 365
1st single 496 felt heavy, 2nd felt fine. Both moved great.
Bench 315 felt heavy. 365 moved slow. Yikes.
OK going to torture myself with tournaments the rest of the day.
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That is one of the funnier things I have seen in a while. I have been watching a bunch of stand up lately. I really enjoy that he is funny with out going the stereotype routine.
AM Weight 103.3kg PR BABY That 103 is a lot heavier than last weeks 103. I also feel heavier as well and if history serves as an indication I should be heavier tomorrow.
SBD Day
Comp Squat
1s at 545-585-615
Comp Bench
1s at 365-405-435
Comp Deadlift
1s at 405-495-545
Pullups
5x5 at Fat Ass
OOOOkaaayy. Squat lit my back the fk up. Also tweaked my knee again. Bench went great but some Delt/Bicep pain creeping in. Deads ugh. 545 moved better than 495 and I had more but I tweaked something in my back so that was it. Had i been stronger I wouldnt have tweaked my back.
Takeaways:
Deads Suck
Squats are disruptive to the other 2.
Bench is on fkn point.
The Solution(s):
Deadlift: goes to twice a week and both of those days are Dead Focused. My grip slipped today on 545 and I am not sure if I just didnt set it right or if I have a problem. I will probably start doing mixed grip iso holds.
Bench: I was making pretty good progress Benching twice a week and it was also pain free. With a higher frequency I am still making progress but I can tell that debilitating delt/bicep pain is right around the corner and that will make me go way backwards.
Squats: when my Squat form is on it point greatly reduces my issues with my lower back and the best way I know to work the mobility and form is Pause Squats. With the decrease in Bench frequency and a window to see if I can I will attempt low bar again.
I am taking tomorrow off as was always the plan then I will probably do a light Squat workout on Wednesday to be right in full swing come Friday.
Time to grind!!!
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Marc Maron is very good, Mo Amer as well.
No one comes close to Richard Pryor though
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I will put those on the que. Can’t believe I haven’t made it Pryor yet.
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Bill Hicks is awesome. Pryor and Eddie Murphy are both funny as hell.
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I checked out a bit of Maron and Mo. Both pretty funny. Maron reminds me a bit of Carlin. Going to watch more of both of them.
Adding Bill Hicks and Eddie to the list.
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Me- Ohhh NOOOOO!!! I am out of chocolate sauce.
WIfey- GOOD!! And you arent getting any more of it.
LOL spouses AMIRITE? She isnt super supportive of my life choices when my weight gets north of 100kg…90kg really.
AM Weight: 102.8kg That was a surprise. I went hard on the food but I guess SBD days are more energy consuming than I thought despite only doing like 4-6 hard reps.
90 Percent I figure for any goal I want to hit 90% then bumping drugs will get me the rest of the way. Squat and Bench are there. Deadlift I recently hit 270kg for a double which is 90% of my target for a double but after the SBD day I dont think it will hold up in that scenario. I think that is fitness more than strength though.
The numbers:
615-435-545 is 1595 which is 90% of 1772 or 804kg which has been a target of mine for forever.
If I give myself credit for that 270kg (595) just as a single that brings my total up to 1645 and 90% of 1828.
I doubt I get a full 10% if I am going for 1800+ but I also doubt I will need 10%.
years.
I have a fire for PLing I havent had since WPC. I havent really celebrated after a lift like I have been in a while. Now lets see if I can get this bucket of bolts past a finish line.
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Carlin is my favorite. I just started watching Bill Hicks. It is pretty amazing to me that either of them became as popular as they did in the US as they have some opinions (about religion, politics, drug use) that did not jive with mainstream US values during their times. I guess both were considered counter culture.
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The funniest comedians are very, very angry.
Check out Eddie Izzard also, but watch Definite Article, Circle and Dressed to Kill before Stripped.
AM Weight 104.3kg PR BABY!!! and I feel it. I am snoring so much it actually wakes me up from naps which is pretty much all I did yesterday. Not much definition left so this will be the limit for a few weeks at least. I am out of peanut butter (as well as the chocolate sauce) so dropping some fluff might just be inevitable.
Stats:
95cm Vacuum (FUUUARCK)
46cm Arms (FUUUUARCK)
47cm Neck (ok thats a PR)
17.4% BF (navy Method)
86.2kg LEAN MASS
Pretty annoyed my arms didnt grow but at the same time I havent been training them and they also dont lose much on cuts so it almost makes sense. That vacuum can go fk itself though.
I think I will make it a goal to get to 90kg lean mass.
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Yup too fat for comfort. Just not laying down is painful to my lower back. I am sure some is residual from Monday but my fat ass ran out of chocolate sauce and peanut butter just in time.
Quads and Hamstrings…of the Arms
-RDLs (at bodyweight for activation)
-High Bar Squats
Pauses to 315
-Low Bar Squat
Pause 1 at 315
3x5 at 225
-Pullups
-EZ Bar Curls
Low Bar felt very natural and much easier on my knee. The rack wasn’t super solid. The more I squeeze my back the more it wanted to roll up my back. I think the tight back might be key to keeping my delts healthy.
Bicep curls had some veins Poppin like never before so there is hope the grow.
Ok some “cardio” then work.
AM Weight: 101.85kg I feel a bunch better but I am going to find some junk food anyways. Either pizza or ice cream with churros and cajeta.
Hamstrings
Activation RDLs
Comp Deads
3x2 at 405
Mixed Grip Iso Hold Deads
2x1 at 405
Strapped Beltless
8 at 405
Low Bar Pause Squat
3s to 315
My back was so fkn lit up after deads. I have a hope it won’t be this bad on Monday. Low bar felt good. I am learning how not only to keep my back tight but my delts retracted a bit. I wont be taking heavy singles Low Bar anytime soon but I will be building the strength and dexterity to use Low Bar.
You are probably wondering what idiot would train Hook Grip with Mixed Grip…this one. Why not double overhand?
Grip Theories: As I see it there are 4 basic components to grip. Muscle Strength (the only one people focus on), Technique, Callus Fortitude (the one most people get wrong) and hand sensitivity (the one most people sabotage).
Muscle Strength: Self Explanatory but it should be noted just like training a certain ROM to work on sticking points the same applies that you should train your grip in the same position you use it. The best way to train your grip is to use your grip. So wait why are you using mixed grip to train hook?
Technique: Hand and hand (pun wasnt intended) with ROM training the further away from your comp specific grip (or anything) the less it will carryover.
Callus Fortitude: You should keep your callus’s trimmed but I applying lotion and keeping your hands soft is the opposite of what you want. Soft hands are weak hands that tear open.
Hand Sensitivity: This ties in with Callus fortitude but generally speaking we evolved that when something is painful we stop. If holding on to the bar is painful your brain is going to tell you to stop. Another reason to lay off the lotion which will make your hands soft and sensitive.
So why am I using mixed grip to train Hook grip? Short answer my grip was never stronger than when I first came from Mixed Grip to Hook. Long Answer: Hook grip is a mechanical advantage so Mixed makes it harder and also checks all the above boxes. So why not double overhand. It doesnt hurt my hands like Mixed does. Also I sink the bar deep into my palms for that so it doesnt align as closely with my hand position as mixed does. Lastly, its my hail mary. If I absolutely have to pull Mixed to hit this total I will, and promptly retire from PLing.
AM Weight: 102.8kg Spent $40usd on junk food yesterday. Drinking would have cost me $20 LOL. Obv food and drinking have opposite effects on life though.
Bench and Leftovers
Comp Bench
1s at 365-395-425
Board Press
3x5 at 335
Pullups
Skull Crushers
Banded Face Pulls
EZ Bar Curls
Crunches
Low Bar Mobility
Delts felt good. I thought bench could go a few different ways today. It went down the middle I guess. I was hoping that Mondays 435 would be a primer and 425 would fly. It did not. I was worried that my delts would feel like shit. They did not. 425 was about 95% of what I had today so I will take it on an off day.
OK shit day of work so gonna play some video games and take myself up on that bourbon.