Hah! That’s the dream right there. I will once again say that this whole log could be printed out as an e-book to teach kids how to eat and train like champs.
1 Like
BtM W3D3
Squat
135x5
185x5
245x5
275x5
310x5
Chin
5x5 at +35lb
BPA
4x25
OHP
EMOM
6x5 at 105lb
4x5 at 105lb OHP superset with
SGBB shrug
235x29
235x26
235x22
235x23
Squat
180x51
Big headache, does not feel good.
14 Likes
Hah, thanks man! I think there are a lot of great (and not so great) lessons to be learned in these posts here on my log, and every other log here.
2 Likes
Outstanding work dude!
1 Like
Dude, this work is amazing.
Lets not overlook the sheer length of time you’re spending holding a snatch grip with 235 - that’s a massive effort right there; and yet pales in comparison to the squats of course.
1 Like
@T3hPwnisher @jdm135 thanks fellas. Still feeling that squat set this morning. Tight chest and a lingering headache… And my legs… Goodness gracious. My forearms and back never recovered from those DB rows last week either. I’m definitely feeling this program all over my body, in good ways and bad.
To maintain complete transparency, these are done with straps. Without worrying about grip, I’m able to connect a hell of a lot better with my traps/mid back.
4 Likes
Forgot I grabbed a video of the squat set.
Might get to week 4d1 today after work.
9 Likes
BtM W4D2
Squat
135x5
185x5
235x5
270x5
5x5 at 300
Chin
10x10
Dip
10x10
x20
x15
x10
OHP
60x5
85x5
100x5
115x5
130x5
100x18
Cable face pull
5x20 at 30lb
Somehow squeaked this in within an hour. I was dragging ass today. I’m teetering on the edge, which is seemingly right where I make the best progress. This was a purely mental win today.
12 Likes
BtM W4D2
Deadlift
165x5
225x5
305x5
350x5
3x5 at 390
Bench
100x5
140x5
160x5
5x5 at 180
Uni DB Row (LR) at 92.5
x 27, 22, 21, 18, 19
ez cable curl
5x20 at 30
Had an idea to superset the main lifts, and then superset assistance. That was idiotic. Never again.
Hammies and biceps feel like they’re about to pop off. I am ready for the 5’s week coming up to drop the main work weights back, and hopefully play catch up on recovery.
11 Likes
Transformation photo at 195lbs
Current photos at around 202-205 ish
Going to do some conditioning today after work, and likely take on w4d3 tomorrow, with Sunday used just for a long walk with the family.
13 Likes
You can see how you’ve simply grown OUT/wider from all this work. Outstanding progress dude!
2 Likes
@T3hPwnisher thanks man! I noticed that too. I’m very pleased with how I am progressing. Just have to keep it up!
Well, this past weekend flew by. I didn’t get any lifting in, but was very active. Worked all day Saturday and a few hours yesterday, and opted to spend as much time with the fam while at home as I could. Have another busy week coming up at work, so I may not be able to get any lifting in until Wednesday.
I am borrowing my wife’s fit bit for the week. I’ve always been curious about how many steps I take in a day, and if Saturday/Sunday are any indication of what’s to come (~18,000 each), it’s going to be pretty telling as to why gaining weight is such a battle for me.
8 Likes
BtM W4D3
Squat
165x5
185x5
235x5
270x5
300x5
Chin bw+35
5x5
BPA
5x20
OHP
12x5 at 85lb
TB shrug at 185
x 34, 19, 18, 21, 14
Squat
170x20
Was not mentally prepared for this today. Last week was brutal in just about every way. A few 13 hour work days sprinkled in alongside my son having a cold and my wife having cabin fever. Taking this weekend to be at home, but I will likely start week 5 tomorrow just to get the ball rolling before my on call week starts Monday.
Opted to cap the widowmaker solely due to squatting tomorrow. Next week will be a different story.
I hate getting out of a solid routine, but I’m trying my best to adapt to things as they come up. It’s just mentally wearing on me a bit.
14 Likes
Haven’t lifted since last post- work has been overwhelming and spare time has been spent with the family, enjoying the unseasonably warm weather the past few days and generally just trying to wind down as much as possible.
So I’ve logged in a bit over a week with the Fitbit. I’m not quite sure how accurate these things are but it’s quite obvious where my downfalls are, as I expected.
Info from this past week-
Steps avg 14,000
Steps high 18,634
Steps low 11,361
Floors avg (stairs) 17
Floors high 40
Floors low 5
Energy burned (this does not seem accurate) avg 3,662
Energy high 4,053
Energy low 3,390
RHR avg 50
HRV between 98 and 120
My weight is down around 198.5 lb as of this morning. I’m finding when work and stress ramp up my focus on food dwindles and it just doesn’t even cross my mind- I have to work on this as it’s always been a problem. I’ve also been choosing to cook dinner WITH my wife as opposed to separately as a way of spending some more time together. I have been eating the same things she does instead of what I normally would which has likely lead to lower calorie intake, even when eating “a lot” of food.
Planning on getting lifting in today after work barring after hours calls.
12 Likes
I had a watch-style fitbit (still laying around somewhere) and found the calorie estimation pretty awful but the step count pretty accurate, usually had 5-10% more than my phone.
When i get 12-14k steps and am lifting with any intensity I find it nearly impossible to gain weight. I also have a job where I’m either sitting at a desk or laying in my bed for the majority of the day, burning 0 calories. Not sure what your diet looks like except for the eating with the wife bit but if you’re comfortable with the nut butters, a few spoonfuls here and there might be an easy way to get some not so terrible calories.
2 Likes
I suppose I am in a similar boat with the weight gain during highly active times. Another thing that the Fitbit doesn’t keep track of is how much shit I carry around daily too so that’s another thing to consider.
Great call on the nut butters! I used to have a container at all times as well as a container of almonds in my work van at the previous job- I have yet to do that with the new van. That will be on the list to pick up this week!
I figured there’d be some discrepancy, and it seems like the calorie burn estimation is absurd. I just have always been curious where my step count is and it just confirmed my suspicion that I am just a generally active person, haha.
1 Like
BtM W5D1
Squat
135x5
185x5
225x5
250x5
(Woops) 5x5 at 285
NG chin
100 reps
(10x10, last few sets rest paused to reach 10)
Cable Face pull at 30lb
5x20
Dips
12x10
OHP
45x5
65x5
75x5
95x5
110x5
125x5
95x17
Didn’t have a whole lot left after the squats. Did a big giant set of squat, chin, dip and face pull until squats were done then continued on with dips for a couple sets. My shoulders and back were toast going into the pressing.
14 Likes
BtM W5D2
Deadlift
135x5
225x5
285x5
320x5
3x5 at 370
Bench
95x5
135x5
150x5
5x5 at 170
Uni DB Row (RL, each)
70x61
70x31
70x19
Cable Curl at 35lb
5x20
JK I did it again. No change, still sucks.
10 Likes
It’s not real if you DON’T superset bench and deads. It’s a BRUTAL combo. That’ll make you grow!
1 Like
