I like the confidence. You will def get there and you already know how to eat to do it!!
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Had a quick conversation with Mr coach last night and I’ve decided to give another 12 week block a shot. I’ve been having some decent progress on deadlifts. With squats, the weight hasn’t necessarily been going up substantially but it feels WAY better. My form has improved quite a bit, depth is better and I feel it actually activating my quads a bit.
I asked him if I could have a program sort of gravitating towards upper body and continue with assistance movements geared towards shit that’s unfamiliar to me because I seemed to respond well to that. Not sure what his plan is exactly, but he has alluded to more percentage based work as opposed to RPE for the time being for the main stuff.
I let him know my plan with bodyweight, and he seemed cool with it. I still have some shit to iron out during the work week as far as meal timing is concerned, but I’ll get it.
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Hey boilerman are you by any chance lurking on T-Nation at this very moment?
Hey dude, I think I was sleeping when you sent that yesterday, what’s up?
I’m 99% sure I’m fighting off a sickness. It very well may have something to do with hitting high percentages on the big lifts over and over these past couple weeks. This seems to happen frequently once I do a lot of near max work.
DOMs have been crazy, tendon and elbow pain, exhaustion, etc etc. It doesn’t help that I’ve been doing side jobs after work, so a few 12-14 hour days this week. I’ve been resting up after getting home the past couple days to make it possible to hit a PR on deads both this week and next. I’m definitely ready for the weekend.
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I’m in the same boat. No sickness but some elbow, knee, hip and shoulder pain. I’m not sure it’s the near maxes or just the overuse from all the littles things like dips, chins, ab wheel. Probably need to eat a little more and try and get some solid sleep which I never seem to get enough of.
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I needed help with a homework question, it was related to HVAC. I’m sure I got it right though.
Ahh, I’m sorry dude. Glad you were able to work through it though! Mind me asking what it was about?
I hear you 100 percent on this. Food has been pretty decent this week, but for whatever reason my sleep quality has been garbage. I can pass out at 9pm and be in a dead to the world until 4am and still feel like shit the entire next day.
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This has been me for the last 2 years. I feel your pain here. I’m asleep before 930 and awake around 5. I do sleep crazy light and never dream that’s why I loved Z-12. Sleep study says I don’t have apnea.
W11D2
Deadlift
135x5
225x5
275x3
315x2
365x1
425x1
465x1 (10lb PR)
Seated BB good morning
185x12
What a lovely session. It’s so funny how I’m pissed I hit a 10lb PR instead of a 10lb PR three times in a row for the cluster set. It’s like my strength is there but my body just refuses to do what I tell it to do.
I skipped a whole lot of shit. I always do this to myself- dig into a deep recovery hole, turn my shit around and end up better. I’m pretty bummed, but I messaged coach to see what his thoughts are on what to do. I might hit the assistance shit tomorrow. As of right now, I’m fucking beat.
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Congrats Boilerman!!!
Thanks bro, it’s definitely bittersweet in that I KNOW I can hit that for a cluster set, I am just screwing myself when it comes to recovery. I’d expect 495 to move like that, not 465.
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6 free range eggs and 1/2 container of fairlife whole milk upon waking. I’m not going to quit on hitting the weights in this program. I’m going to eat my way through it.
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Every time I come into this log I become a bigger fan. Congrats on the PR: it was totally earned.
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I appreciate it dude! I’ve had my set backs these past 11 weeks, but the only way forward is straight through.
I promise there will be actual training at some point today being posted in here- this recovery/RPE stuff is just as important to me as the lifting is because without it, I won’t be lifting very much for very long. I can put in the work, but doing it intelligently and with purpose is just as valuable.
Had another Convo with Mr coach and he brought up some great talking points.
-General RPE estimations- the way they program their work for clients is laid out as working up to an RPE for X number of reps and sets. This is great for people who have a handle on their typical working weights. As of right now, I can’t estimate RPE (this is my own opinion). I’m not in tune enough with what RPE a set is.
He said the cluster set of 445 was closer to RPE 9/10, while I know I could’ve gotten three more reps of it, which would be RPE 7. This is where my stubbornness to end a set causes me issues (that deepwater mentality). Yes, I could’ve gotten more reps at 445, but I have to start looking at them as good, clean, fast reps.
-deadlift and squat form- he gave some suggestions to improve form based on my body. For deadlift, keeping hips closer to the bar and some upper body bracing cues for squat. This stuff is going to be super valuable once I start lifting legit weight. One thing I’ve noticed is the whole “team” of athletes they train lifts extremely fast and precise. They are incredibly explosive. I think keeping RPE dialed in would be beneficial here- keep the weight moving fast until you get into your RPE 8.5-10. Again, this is just going to take time and experience.
-Diet- I’m going to be eating like a different person for a while, at least during the day. I have to calculate out calories and macros, but rice and meat will be my main intake from 4am-6pm. My final meal of the day will be whatever I choose, more than likely it will not be changing much. This is an experiment I am running myself. Bringing multiple prepped food containers to work, setting alarms, and sticking to the plan is the only way I can think of actually committing to eating and gaining weight. I need structure or else I self sabotage and under eat.
Hydration also has to improve. I’m going to be keeping a water bottle with me wherever I go, and I’ll again need to make a conscious effort to keep my water intake high. Liquid IV will be an important daily ritual.
Sleep quality needs to improve, but I think this is all stress related. Once I settle in to a new routine and get comfortable where I am in life right now, it’ll get better. Until then I just have to make the best of it.
Enough mental exercising… Time to put these words into action.
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W11D3
Axle curl
+70x16 (lots of body english, controlled eccentric)
+50x27
+50x23
Band Face Pull superset between curls
3x30
Larsen normal grip, long pause on chest, explode off chest
4x3 at 180
BB row at 200
x13
x13
x12
WGPU
x10
x8
Db lateral at 17.5
x27
x23
x23
x21
x21
x18
x17
Unilateral band overhead tricep extension, red band
x24
x16
x11
Band tri pushdown, green band, one set
x13
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Dinner was a family pack of sushi, 16 oz of kefir and 16 oz fairlife whole milk. A very strange combination of stuff in my guts right now.
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Hasn’t posted in 2 days since this heinous concoction. RIP Boilerman.
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