Dark chocolate is a good source so have at it! And the deadlift is the one movement I have to actively coach myself through on cues. So practice, practice, practice.
And there’s no shame brotein shake, I get winded easily too from working sets.
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My vision starts to black out when I front squat. I’m used to it now. Definitely get light headed after a longer DL set too.
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All geese are assholes. They’re gross and dirty. We have a ton around us and the fuckers stand around the parking lot at work and block cars.
I once accidentally ran over one that ran in front of my car on the road.
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Deads are always worse than squats for me. I might take two giant deep breathes after bench and my heart rate is back to normal. What I hate more than anything at the moment is the fact that I’ll slowly get a headache on heavy days sometimes. It’s like some weird hybrid of a compression headache and like a headache when I get hungry but kind of nulled down a bit
Aww poor thing. Sort of lol. And it gets on my nerves because the little kids feed them, so they expect food from everyone. And sometimes I bring my water bottle with me while walking and they think I have food, so when they realize I don’t have food they start flapping and flying at me.
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Sometimes yea. Actually most times lol.
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LOG #74
Full body
Bench: 135lbs 5x6
Squat: ATG, 185lbs 10x4
Deads: 185lbs, 10x3
Compound rows: 80lbs 4x10
Leg press: 225lbs, 3x10
Main focus today was going through the movements and getting form corrected where needed. Especially for deadlifting since I’m switching to sumo. I also want to experiment and tweak the rep scheme. The 10x1-5 works really well for bench and squat so I want to see it it will work for deads. I’ll run this for another week cycle and then for max day see how I’m pulling and see how my back is feeling.
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I really REALLY like Alan Thrall and his material. He finally opened up his own new gym for PLers and Strongmen/women.
I really like what they said about back injuries for the most part. And I’ve been probably too precautionary with trying to strengthen up my lower and middle back without a belt, but seeing as though many folks with a tweak somewhere in the posterior chain do better with a good reinforcement I’ll probably have to start using the belt strictly. Leisurely for squatting though. So even if I’m feeling some pain pinching w/ 135, throw the belt on. Period.
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LOG # 75?
Hour walk by the creek. I also put 5 pound weights on my ankles for about half a mile, then took them off.
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LOG # 76
Speed bench day
Upped the poundage a bit to correspond with max total.
155lbs 9x3
Secondary work:
Front chest press: 185, 4x5
Skull crushers: 50lbs 3x10
Lat pulldowns: 90lbs: 3x12
Compound rows: 100lbs 3x11
Front chest pulldowns: 135, 6x5
Battle ropes: 5 mins
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LOG # 77
Circuits with hubby(hill sprints 5 rounds)
Park walk for 45 mins.
Freeze tag with college friends( FUN!!!)
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LOG # 78
Heavy Squat
Max out
Work up: 135x3, 225x2, 275x, 315x1
Secondary work:
Back extensions: 200lbs 3x7
Lat pulldowns: 100lbs: 3x7
Compound rows: 115 lbs: 3x7
Ab crunch: 5x10
Sumo deads: 185lbs 3x5
Pull through: 50lbs: 2x10
Box jumps: 24" ,15 jumps
Deads off 2in. Platform: 135lbsx5, 225lbsx 3, 265lbsx2, 315x1 (I think this is my new PR, because I can’t remember if I attempted one yet because I hadn’t planned on doing so. However I brought some guy friends and their girlfriends from class, and one thing led to another and we ended up ego lifting together, taking turns, and the andrenalin and excitement of being around friends always hypes me up so I said screw it, and took a leap of faith)
We did rankings I came in second, our oldest friend came in first, then everyone else lol.
My taller friend Chance is skinny beyond reasoning but he towers over everyone at 6’ 3", and we were poking fun at him (all in good spirits), because his proportions for squatting are somewhat funny looking( rather short torso, but mile long legs)He almost has to completely fold to even hit depth lol.
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LOG # 79
Heavy Bench
Max out
Work up: 135x4, 155x2, 165x1, 175x1, 185x1, 195x1 (attempt 205lbs: missed)
Secondary work:
Incline close grip bench: 100lbs 3x6
Decline wide grip bench: 100lbs 3x6
Seal rows: 45lbs 10 reps, 85lbs 10 reps, 100 lbs 9 reps
Sitting tricep push-up: 40s AMRAP
triceps pushdown: 50lbs 3x7
OH DB chest press: 30s AMRAP
Butt workout:
ATG squats: 135lbs AMRAP
walking lunges: 135lbs 5x5
Smith machine lunges: 135lbs 7 reps each leg
Wide stance squats w/ feet in front of body: 100lbs 2x20
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LOG #80
Swimming. Hubby and I drove to the Gulf (we live in Houston so it’s about an 1:30min drive. Probably gonna rent a hotel for the night)
Tried a bit of surfing and all I can do is coast around and jump some 2 foot waves without wiping out.
Then we swam from a sand marker out the bouyes and back. For about an hour. I lost track of the laps because we were having a blast. Was insanely hungry so we(mainly myself) shredded through 3 orders of Pho (ugh so f***ing delicious).
I’ll update my weight and go more in depth into my doeatary schedule later tonight or tommorow if I remember.
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Love this stuff!!
And videos of SUMO!!! …please, if you please 
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Monster. At my first meet some SHW chick had outpulled me. Needless to say that my meet deadlift PR shot up by 70 pounds the next meet.
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Strong bench.
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Yea sure thing! It’ll be somewhere next week though. Probably Wednesday.
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LOG # 81
Freeze tag with classmates (hour or so?)
Walking with hubby in the park( 1 hour or so?)
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Alright on the subject of diet and whatnot as I mentioned before here’s a detailed description of a days worth of eating on intense/heavy days.
Uhh disclosure: I don’t really pair foods that quote on quote “go together”, I just have a rough draft of all the nutrients I need to be getting in. I tend to just vacuum food down. My nutritionist and therapist kind of broke me of attaching my emotions to food. Although I still like to eat though.
Okay so on a hypothetical day, If I’ve woken up on time around maybe 6 in the morning:
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5 eggs, Beligian Waffle, OJ, 2 apples, bacon( I don’t really count the bacon I just eat it
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Snack: 40g whey protein isolate, trail mix( usually the whole bag)
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Lunch ( I tend to go all out at this point sometimes because I’ve been asleep for the rest of the mid morning and into the afternoon, and I wake up with a giant burning raging ball of hunger):
2 rolls of ritz crackers, 1/4 pound of chicken, 3 cups frozen veggies, popcorn, 40g whey protein, 1/2 box of cereal (dry, don’t really care if I have milk or not), OJ, Tiki Masala. -
weird combo of snack/dinner:
Flat noodles, siracha sauce, Chinese dumplings, 1/2 bag of frozen veggies, 1/2 block of cheddar cheese, trail mix, green tea, baked cod, oranges.
NOTE: I do not consume this all at once but throughout the night. So dinner will start around 6 and I’ll slowly eat things up until maybe 12 then pass out. This all averages to almost 3,000 calories (high 2,800).
I wake up somewhere in the middle of the night (about 3-4 a.m.) drink about 40g of whey protein, then go back to sleep.
If I’m sleeping a ton, or it’s a cardio day, or rest day this all gets bumped down accordingly.
Uhhh weight wise I’m at 200lbs, im starting to lose that little bit of fat around the midsection and underarms and back that have always been the last things to leave. Not sure when I’ll post progress pics but it’ll be eventually lol. Noticeable amounts of muscle in arms, delts, quads, and upper pectorals. Nothing spectacular about the midsection yet or back, it’ll be a while before I ever cut down, because I’m training for strength atm. Forgot my BF% but it probably has crawled up to 22-23%
During that time of the month I’ll up Iron, zinc, and vitamin D. Occasionally I get bouts of irritation and get an attitude, and small heat flashes. Fatigue is occasional, and so are cravings, nothing extravagant.
During the school weeks if I have an exam or quiz I’ll schedule that day to be cardio only so I’m not mentally drained than if I did heavy training because the info just jumps in one ear and out of the other if I’m tired and hungry.
Any other day I do my best to go hard and keep up with cardio, stretching, and mobility work.
That’s about it mostly.
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