- 2 scoops whey with milk
- 4 oz cooked steak with 4 whole eggs; 140ish g carb of my udon
- 1/2 lb ground beef with cheese
- 5 oz chicken, lots of rice with veggies and 2 eggs
- 2 scoops casein
yesterday - just an accessory day… bi’s calves and abs
today - a rest day. god damn my legs are sore. well, the posterior chain. days like this i understand the allure of steroids.
oh, weighed in at 210.75 this morning. close to being done with “dieting”. feels good, ready to add some strength. gotta keep my edge sharp, though
Read about a study today that found between the following eating schedules: 2 meals of X protein, 4 meals of X protein and 8 meals of X protein, the group @ 4 feed times had 30% better protein synthesis than the 8 feed times group. Haven’t had a chance to read the actual study so I am unsure about meal timing (PWO? Could it be that having a larger meal PWO rather than several smaller meals PWO is really the factor here?) and other variables, but it’s an interesting notion. I find that 4 large meals suits my lifestyle fairly well so color me intrigued, nation of testosterone.
Apropos:
- made pancakes wit my trick, 3 pancakes 4 eggs, serp
- 10.3 oz cooked chicken with cheese
- 5 slices homemade pizza with chicken, sausage, avocado, fried onions/garlic/eggplant, moz, gorgonzola bleu
- 2 more slices, 2 scoops casein
Thinking about a lifting schedule change soon. Not really sure what I want to try. Might do a similar template as I am now and just tinker with the volumes of the power lifts and the accessories. Or go BB style. Or try a powuhliftuh template.
The soreness in my glutes and hams is truly remarkable. I think my transition about a month ago to box squats and RDLs exposed that I was neglecting my posterior chain, despite doing traditional squats and deads. Perhaps it twas my form… In any case, this soreness reminisces of n00b soreness…
and you know what that means, right…
Strength and power gains.
The only problem is this shit really hurts my sprinting schedule, which is of high priority. HighER priority, I might say honestly, at least at this time.
Question is, do I ease it up and sprint more, or do I eat more and assume my body will adapt soonish? Or other?
I think we know dis
Mixed it up a little today.
Bench 45x15 95x15 135x12 185x10 225x10 275x3x2
Board press series (triceps death, a la jj cushing, non-steroid edition)–
205 @ 4 reps of: no boards, 2 board, 3 board, 4 board, 5 board.
2 sets of 225 @ 3 reps of: no boards, 2 board… 5 board.
4 Supersets of cable v-grip pushdowns and rope pull downs. Under tension the whole time and quality squeezes.
pushdowns @ 150, above 15 reps; rope pull downs @ 50, to failure, 10-20.
Suicide press/illegal wides 135x15 185x10 205x8x7 drop 135x10
Front raises/side raise shenanigans with the 30s to warm the shoulders up
Superset of rear delt flies and steep incline presses
rear delts @ 40x14x13x14x11; presses @ 55x14 65x12x11x12x10
db trap raises 75x15 80x12 90x12x11x12x10 hard squeeze
couple sets of trap flared side raises to finish with
notes it was enjoyable to really focus on some bodyparts. my cut is almost over and until it is over, i think i might do a 4-day or 5-day split to increase my workload and, well, just to mix it up.
About an hour after lifting, played volleyball and threw a football around for 3 hours. I was thinking, there’s a lot of good things about volleyball. I’m looking beyond the simple enjoyment factor, which is important and good in its own right; however, I’m talking about skill training. At a high level, one has a lot of quick and explosive change of direction AND explosive jumping/diving/reacting. Which leads nicely into the general reflex and coordination training that IS volleyball. Good for that hand/eye, and THAT is something I need to become beyond proficient at. I need to become expert.
When I was throwing the football around today I realized my weakest catches are when the ball comes straight on into my torso. I catch it most of the time, but it doesn’t feel as natural and quick as it should. My friend’s shoulder is pretty much all healed so he was throwing for me a bit today, and he can rifle it nicely. Fast and low. Those are the catches I need to practice with. I need to work on running simple routes and working to get that ball quickly out of the air, protecting it, and moving. Felt good today though. Amazing how much gloves can help.
- 1 piece of bread, 4 eggs
- 2 scoops of whey with milk
- corned beef rueben grilled sandwich with bacon, avocado, swiss, et cetera.
- massive serving of my special fried rice/noodles with various spices, seasonings and 4 eggs. 4 oz salmon with 3 slices of delicious thick bacon. and not that oscar meyer “thickcut” wannabe shit. We’re talking farm country thick. You know this if you know this.
- 2 scoops casein
Back stuff
Pulldowns… 8x12 10x12 12x10 13x9x8
Neutral pulldowns 13x10x9x9
DB rows 70x15 85x15 90x12x13x13x15x15
Row machine, iso wave row series, usual pattern, 3 sets
ab circuit supersetted with biceps circuit
day 1 of smolov
i was, shall we say, optimistic about my post-cut 1 rep maxes.
bench
45x15
95x10
135x10
6 sets 205x6
squat
45x10
135x10
225x10
4 sets 295x9
both felt heavier than they should
no reps were missed, so not a big deal
i see lots of food in my near future
day 2
bench 220 7x5
squat 315 5x7
no reps missed. 'nuff said.
leg doms entering unknown territory
in it to win it
day 2
bench 220 7x5
squat 315 5x7
legs DOMS entering unknown territory
no reps missed, 'nuff said.
IN IT TO WIN IT
back
machine row, isometric wave series brah. 3 sessions @ 12
db row 90x10x15 100x11x20x16
lat pulldown level 12x10x9x9 drop 8x10
db traps 80x10 90x12x12x11x10
couple sets of rear delts and bis
day tree
bench 8x(235x4)
squat 7x(335x5)
no reps missed
these low rep bench days are rough for papa bear, tomorrow will be quite interesting. first 10x3 day
legs feel as good as I reckon they will for the remaining 2 weeks. I expect that to change shortly
top of trap/shoulder is sore. unsure if from benching or shrugging. gonna stay the course for now
over and out
day whatever
bench 10x(250x3)
squat 10x(355x3)
all reps honey
this trap/shoulder thing may become a problem. google suggests AC joint or something in that area. better call dr. phil
been very busy
I live
today:
box squat
45x5 135x7 225x7 315x5 405x3 435x3 455x1 475x1
bulgarian split squat
db’s 80s x 9, 90s x 9, 95s x 8
tire flips
6x9
later on ran a bunch of flares, fans, wheels, hitches etc. good session, hands are getting sticky
linear sprints, hills and plyos yesterday
today
power cleans
box squat 2x 475x1
bulgarian split squat 75x10 85x10 90x9x8
romanian deadlift 3x 365x12
tire flips 3x18
Excellent bench session on Thursday, best since my shoulder injury; all thanks to an adjusted grip
Took today off
Tomorrow will be sprints, perhaps with plyometrics in the evening
Sunday will be speed/route running with some agility and conditioning
AM: upper
bench 275x3
triceps death a la brian cushing… full rom, 2 board up to 5 board @ 225. 2 rounds 4 reps each level
feet supported curvey v-ish rows up to 5x 180x10
db power cleans up to 5x 20x10
db trap raises 4x 80x15 pause and squeeze
pinwheels 4x 50x8
ab circuit: TUT sprinters
weighed in @ 225 this morning. should’ve weighed afterwards too. shaq level sweating recently
PM: plyos in the darkness
1/2 mile jog warm up
3x30 yd high knees
3x40 yd acceleration transitions
3x40 yd complete direction change sprints
5x3 death drops from bleacher
3x speed aztec hops
1x lunge jumps
2x20 yd sprint
2x40 yd sprint
felt fast tonight but who knows
sprints
1/2 mile jog warm up and some stretching
other activation shit
15 yd lunge start, 5x each leg
“power” triple jump, 5 rounds
2x 40yd acceleration transitions
6x 15yd hill sprint
2x20 yd sprint
4x40 yd sprint
trying to get that speed back
upper yesterday, bench x14x10x11 is what is relevant for me at this stage
took a much needed rest day today
holla
incline db 50x10 65x11 75x11 85x10 95x6
smith incline 135x12 185x11 225x11 245x7 (225x8 drop 155x10)x2
flat super wides 135x10 165x11 185x11 (195x10 drop 145x10)x2
db pullover 55x12 70x10x11x12x10
smith calves 185x15 235x15 285x15 335x15x15 some drop sets in there
box squat 135x10 225x8 315x5 365x5 405x4 435x2 465x3 475x1
front squat 135x10 185x10 225x7x8x9
rdl 225x10 315x10 365x8x9x8