OH PRESS
150 x 3
160 x 3
150 x 3
…with
CHINS
x14
x14
x14
SEATED BB SHOULDER PRESS
140 x 5
140 x 5
140 x 5
…with
PULL-UPS
x10
x10
x10
DB SHOULDER PRESS
40 rest-pause reps
T-BAR HIGH ROW
4 sets x 15 reps
Felt sort of weak and sluggish today. Meh…
I was reading some articles online about shorts for men and “how shorts should be worn by men…” Holy fuck balls… I would NEVER wear shorts like all of the style/trendy people write about. No way in hell. Canary yellow cotton shorts 3" above the knee?! Are you fuckin kidding me? My balls are to big for that shit. Shorts past the knee all day, every day.
Was reading this recent news on Matt Kroc. I wish all the best to Kroc. He has certainly been a great inspiration to me and I hope whatever his decision is will make him happy and at peace with himself.
What’s good man? How are you liking the weighted dips?
Man I just wanted to say thank you helping me out in the beginning when I was getting into this lifting world. The split you had setup for me was working so well! You know I strayed away for a second because of workout ADD, but I’ve come back to the basics like you mentioned I should be focusing on. I recently got one of those FMS tests and realized how many issues I had lol. Luckily, I showed the doc (former strongman) the program you gave me and he replaced suggested replacing the dips with glute/ham work to help me with my APT and to help get my muscles firing properly while focusing on my shoulder mobility (and hip mobility) for the time being.
But yeah man, just wanted to say thanks again to getting me on the right track! I’ll always remember the advice!
[quote]isdatnutty wrote:
What’s good man? How are you liking the weighted dips?
Man I just wanted to say thank you helping me out in the beginning when I was getting into this lifting world. The split you had setup for me was working so well! You know I strayed away for a second because of workout ADD, but I’ve come back to the basics like you mentioned I should be focusing on. I recently got one of those FMS tests and realized how many issues I had lol. Luckily, I showed the doc (former strongman) the program you gave me and he replaced suggested replacing the dips with glute/ham work to help me with my APT and to help get my muscles firing properly while focusing on my shoulder mobility (and hip mobility) for the time being.
But yeah man, just wanted to say thanks again to getting me on the right track! I’ll always remember the advice![/quote]
Nutty, you are welcome brother and thank you for that message and taking the time to write it here on my log for me. That really means a lot. I love your ambition and willingness to learn-- don’t lose that man.
I hope you can continue growing and getting stronger to reach your goals and beyond. Please let me know if I can ever help you out in the future.
A weird friggin day, I was very aggravated before I started training and the negativity just saturated my lifting. Really, really horrible. Easily one of the worst days I have had in the gym. None the less… I made due, lightened the weight and just tried to punish myself via repping.
SQUATS
315 x 6 fuck
315 x 6 fuck
315 x 2 fuckin fuck shit
225 x 10
225 x 10
225 x 10
225 x 10
225 x 10
Nutty, you are welcome brother and thank you for that message and taking the time to write it here on my log for me. That really means a lot. I love your ambition and willingness to learn-- don’t lose that man.
I hope you can continue growing and getting stronger to reach your goals and beyond. Please let me know if I can ever help you out in the future.[/quote]
No problem man. I always remember people who help me get to where I want to be! So I do have a question for you man. I just wanted your insight on this.
So through this whole lifting process I discovered Oly lifting and I honestly believe I was born to do it. Now I’m late in the game being 29, but that doesn’t mean I can’t compete at a high level.
My main goal is to work towards getting a 300 kg total in the Olympic lifts in the 69 or 77kg class. I want to win a national championship either as a senior (32-35) or a masters (35-39 group). I’m 29 right now, so I’m willing to put in the work for however many years it takes me to get there. Now obviously you are not an Oly lifter, so you can’t help me with that. But in order to do that what I do know is I need a base level of strength and technical proficiency in the lifts.
Currently I’m 5’6 160lbs and I have probably 20%-25% bf. I’m lifting heavy 3x a week. On my off days I’m doing technique work with the barbell so I can really hammer technique for the oly lifts. I’m guessing I’m about 3 months away from having the adequate movement patterns ingrained in me and the proper amount of flexibility needed to hold positions correctly. You already know the program I’m on is based around lifts that will help carry over.
So with all that being said with someone in my position and the bf% I’m at, would you suggest I just EAT clean in a surplus to get much stronger and bigger overall and then when I get to a certain weight or level of strength then cut down to get into the weight class I want to compete in? If you were in my shoes, how would you approach this goal? Just wanted some insight man. All the guys in the 69-77kg classes have VERY low bf% so I’m thinking it might be best to go on a “cut” like at 1lb per week until I lose my love handles/see ab outline, and then go back into maintenance mode and then go on a LONG clean bulk. Any advice would be appreciated, thanks!
[quote]isdatnutty wrote:
No problem man. I always remember people who help me get to where I want to be! So I do have a question for you man. I just wanted your insight on this.
So through this whole lifting process I discovered Oly lifting and I honestly believe I was born to do it. Now I’m late in the game being 29, but that doesn’t mean I can’t compete at a high level.
My main goal is to work towards getting a 300 kg total in the Olympic lifts in the 69 or 77kg class. I want to win a national championship either as a senior (32-35) or a masters (35-39 group). I’m 29 right now, so I’m willing to put in the work for however many years it takes me to get there. Now obviously you are not an Oly lifter, so you can’t help me with that. But in order to do that what I do know is I need a base level of strength and technical proficiency in the lifts.
Currently I’m 5’6 160lbs and I have probably 20%-25% bf. I’m lifting heavy 3x a week. On my off days I’m doing technique work with the barbell so I can really hammer technique for the oly lifts. I’m guessing I’m about 3 months away from having the adequate movement patterns ingrained in me and the proper amount of flexibility needed to hold positions correctly. You already know the program I’m on is based around lifts that will help carry over.
So with all that being said with someone in my position and the bf% I’m at, would you suggest I just EAT clean in a surplus to get much stronger and bigger overall and then when I get to a certain weight or level of strength then cut down to get into the weight class I want to compete in? If you were in my shoes, how would you approach this goal? Just wanted some insight man. All the guys in the 69-77kg classes have VERY low bf% so I’m thinking it might be best to go on a “cut” like at 1lb per week until I lose my love handles/see ab outline, and then go back into maintenance mode and then go on a LONG clean bulk. Any advice would be appreciated, thanks![/quote]
I have dabbled in the Olympic lifts some, but for my goals, I never mastered them. Outside of doing variations of the clean and some accessory movements of course.
If I were in your shoes I would find a reputable coach near me, even if it meant having to drive a good distance to train with him/her. Olympic lifting is super technical, and success lies there in the technique. You will waste time figuring it out for yourself. If you want to be competitive, start training with other competitors.
As far as diet, eat a sensible diet and cut out the bullshit. I think playing with your caloric intake and tweaking your macros is a good idea in order to lose worthless bodyweight that is doing nothing for you. I don’t think a full blown “cut” is necessary at all. Just cleaning up the diet and controlling what you put in your face is good place to start. Perhaps add in some low impact cardio on a bike or airdyne.
[quote]Evolv wrote:
I have dabbled in the Olympic lifts some, but for my goals, I never mastered them. Outside of doing variations of the clean and some accessory movements of course.
If I were in your shoes I would find a reputable coach near me, even if it meant having to drive a good distance to train with him/her. Olympic lifting is super technical, and success lies there in the technique. You will waste time figuring it out for yourself. If you want to be competitive, start training with other competitors.
As far as diet, eat a sensible diet and cut out the bullshit. I think playing with your caloric intake and tweaking your macros is a good idea in order to lose worthless bodyweight that is doing nothing for you. I don’t think a full blown “cut” is necessary at all. Just cleaning up the diet and controlling what you put in your face is good place to start. Perhaps add in some low impact cardio on a bike or airdyne. [/quote]
Thanks man! You are right, a full blown cut isn’t necessary. I’ve stayed at 160 for past 4 months, but my lifts have gone up and I can tell certain body parts are bigger and I’ve lost some fat. I’m gonna cut out the shit I know I’m having too much of and try messing with cutting carbs on my non-lifting days and do a gradual check first. No way I could lift like I’m lifting now eating like 1800 cals lol. Thanks again for the advice man! Keep ya lifts strong!
