Good work man. Keep pushing.
Oh, and TAKE THE DELOAD WEEK. I used to skip them. I was wrong.
Finally found your log. HAHA. Anyways, great stuff man. Keep it up brah! Pumped to see more progress!
thanks for reading guys, and the advice. Beginning to think I was alone on the internet.
Today is the first day of my deload, and happy or not I am pushing through it for consistency sake! It’s a good thing too because randomly 55% on Squats felt oddly heavier than normal. =/
Squats
Warmup 3x10 at 45lbs
Work Sets 3x5 at 105lbs
Prone Leg Curls 5x10 at 50lbs, one leg at a time
Delcine Sit-ups 5x10 bodyweight
I’ll probably post picture/measurement updates after the deload, around this weekend. I’ve been struggling to eat enough to move scale weight past 178, but visited a butcher for some bulk meals. I got the goods and tools, put up or shut up time!
I don’t know how you eat, but here’s one of my favorite high calorie meals:
2 hamburger patties, chopped up, thrown on a foreman grill.
Whisk 4 eggs, stir in.
throw cheese on top.
add half an avocado.
if you want more cals, pour a tbsp of coconut oil on the whole damn thing.
It’s low carb and whatnot, but it’s a helluva bachelor dinner.
Happy hunting.
Thanks~! That looks tasty. I guess including how I have been eating would be beneficial to this log. Thanks for bringing that up.
Typically my days have looked like this:
6 am 1 or 2 cups of coffee
2 eggo waffles with syrup
9:45 Make my workout drink, which is 60 grams of waxy maize/maltodextrin and a a gatorade
10:45 60 grams of whey isolate with the remainder of my waxymaize concotion
11:30/45 1/2 cup of rice 4-8 oz of meat
2-2:30 Snack, maybe yogurt and some fruit. Was eating cheez-its a lot too
6pm Ramen
9pm Dinner, Something like lasagna usually or maybe a stir-fry with rice.
Prior to going to the doctor I was drinking a half-gallon of milk a day with that food, and now that I’m not drinking it anymore that food amount looks rather pathetic. I’ll need to reassess now that I have actual groceries, and make a plan that makes up for the lack of milk…
Oh lovely Wednesday,
Today was some bench deload. Which means I didn’t miss any of my lifts lol.
Bench, Warmup bar x5
40% 60lbs x5
50% 75lbs x5
Work Sets 60% 90lbs 3 sets x5
Super Set: Rear Delt Flyes with Pushups, 75lbs and bodyweight respectively.
Got a good pump, feeling strong and not overly sore and content with progress thus far. Nothing really going on today.
It’s FRIDAY!
but not payday =(
The biggest upside is my favorite lift, deadlifting!
40% 50% 60%
105lbs x5, 135 x5, 160x5, 160x5
Then for the hell of it, and because I was waiting patiently for the cable rowing station I did hammer curls super setted with barbell curls.
5 sets total with 25lb DB and a 40lb BB
Then I did two sets lighter and for 20 reps
Lastly used cable rows for 5 sets of 95lb rows 10 reps
Also, to try and get in with the power lifting club here on campus, I’m competing in the 3rd Annual Iron Owl competition. It’s essentially a power lifting meet and I figured it would get me a chance to feel out how a meet operates before December.
Well, it’s Monday.
Was going to start a second cycle on 5/3/1 but since I’m considering the campus meet so heavily I decided to make this week a triples week.
Squats
Bar x3
95lbs x3
115 x3
135 x3
155 x3
185 x3
205 x3
135 x 10
then I left =D
Worked triples on bench today
45x10
45x10
95x3
115x3
135x3
155x3
185x1
Felt good but didn’t push it because no spotter. Fairly confident I’ll hit 200 next Saturday
So, it’s been 12 days since my last log?
I took a week off after my last post between some weird depression onset and not wanting to push hard the week before a meet. I did the campus meet on Saturday, and hit two PRs~! 195 bench, 185lbs was my second attempt and although I did it a week out, the bench and bar was completely different than what I was used to. Everything felt way different.
Dead lifting went even better for me. Smashed 275, 315 and onto a 335 PR! I had an epic day and the judges were the guys from North GA Barbell and they were awesome. I got a shirt, socks and a lanyard for participating and I’m stocked to compete in a sanctioned event in December.
ON my 195lb bench, I almost started to lose the lift outta the whole and the head spotter (a big guy from NGBB) yelled “Use your effin legs!” and I somehow instinctively responded and nailed the lift…though my whole posterior chain lit up like a christmas tree.
I squatted today, Boring but big assitance work and I think I’m going to squat 3x a week in prep for this next meet.
Today was
warmup bar 3 sets x10
65% 135 x5
75% 160 x5
85% 180 x5
5x10 assistance at 135lbs and 115 on last two sets.
Second day of three with Squats, but I’m not going to make them my main lifts on the last 2 days of my workout week.
I did 3 x 10 at 135 on Squats, really pushing through some serious DOMS from monday.
Followed up with my main movement bench press.
65% 115 x5
75% 135 x5
85% 165 x3 felt really unstable, and called it at 3 today
Boring But Big accessory work, 5 x 10 at 100lbs.
So, I’m not sure why I said Squats wouldn’t be my main lift on the other days? What I meant was, I would squat 531 on Mon with BBB squats assistance work and do squats as assistance on WED and then do the 531 squats on FRI again.
So I should probably just say lower body or something. Anyway, I did Squats today, with back assistance work to make a stronger deadlift.
Squats- warmup 3 sets @ 45lb bar
65% 135 x 5
75% 160 x 5
85% 180 x 5
Shrugs
45 x 15
135 x 10
225 x 10
95 x 20
45 x 20
I’ve never done shrugs before today, so I really tried to feel out different weights and rep ranges. I’ll probably stay in the 135 range for 15-20 reps here on out.
Cable Seated Rows
95 x 10
110 x 8
125 5 sets of 10
Best Lat/Arm Pump ever lol. These felt amazing. I attribute todays great vibes to having headphones and mastodon blaring in my ears. Something I don’t normally have while working out.
Great day today I think.
So, Saturday I took a friend/client to the gym to get his 1rm so he can start a 5/3/1 cycle and to inspire him to try hard I maxed with him.
He did great, for his first maxing day and really pushed himself well. I think the competitive atmosphere really helped me too because I landed a squat pr at 275
With this new information I decided to reprogram my current cycle, re-do the first week of 5’s and that started today.
Squat-
Warmup 3x 10 45lb bar
135 x 5
135 x 5
65% 160 x5
75% 185 x5
85% 210 x5
Then I did BBB accessory, 135lbs x 10 for 4 sets. A fifth set was just not happening today. I had to just sit in the squat rack for a few minutes before I could go hit the showers. Amazing leg day, really looking forward to competing again in December.
Bench day today!
65% 115 x5
75% 135 x5
85% 150 x5, why the difference from last week? Because 165 is 85% of 195 and not my training max. I goofed up last week and did it right this week. lmao
BBB 95lbs 5 sets of 10
Squats, 135lbs 3 sets x10
The gym got a new lat pull machine and pec fly so I’m super excited when I get a chance to try it out. =D
also, I mailed in my competition form so yeah, Decemeber is a go! Now I just have to buy a singlet I guess…
So, more squats/ back work today. I don’t know if I didn’t eat well enough, or if I drank coffee to close to my workout today but I had pretty bad indigestion during workout.
Really struggled today and the weights felt way heavier than normal. Not sure what is up with that. But I completed everything and it looked like this:
Squat-
Warmup 3x 10 45lb bar
135 x 5
65% 160 x5
75% 185 x5
85% 210 x5
Shrugs, 110lbs 3 sets 15, 20, 20 reps
Lat-Pulls 3 x10 @ 100lbs Awesome machine, really good stretch at the top.
Cable Seated Rows 3 x10 110lbs
I was happy with everything overall, but I did not like how heavy everything felt today. =/
On the upside I get my singlet in the mail today!
Moe Monday!
Squats -
3 x45lb bar
5 x95lbs
5 x 135lbs
70% 180
80% 200
90% 225lbs
BBB 135lbs 5 sets x10 reps.
I think I finally realized why my shoulder hurts so bad during squatting…I think the bar is to low on my back. Going to skip extra squats Wednesday and try again Friday with a higher bar position.
Wednesday
Some shoulder pain, tried to attack bench and fell moderately short.
70% 120 x3
80% 140 x3
90% 160 x2 barely recovered second rep, and so I called it there.
If this keeps going I’ll be nervous for my lifts come december…Not my happiest hour in the gym today