AB VEINSS!!! MFKN AB VEINS!!! KEEP YO BICEP VEINS I GOT DEM AB VEINS!!!
Will come back to that later.
Weekend was a blast. I ate too much, drank just enough to dance saturday night and wake up shredded on sunday. Didnt drink sunday (and took some shit for that, they just dont understand SKWATs are more fun).There is a certain conditioning level that I have no idea how to reach without drinking and eating the night before, #WhiskeyistheNEWped
So sunday I woke up just looking amazing with ab veins, only 1 inch or so but still. They went away by last night but I can still feel them.
Monday… AM
Front 1s @ 135-225-275-325
Back Boxed 1s @ 135-225-315-365-405-435-455-475-495
Pullups 3-2-1s@ BW-45-90-135-160 and 180 for 2.5 PM
1 Handed Pulup Work
Light power rows
Yates Row drop to Deadlifts and broke a strap
More Pullups and Some plate curls
NEW DIET
Will try a strict 2500 and will adjust for cheats and eating with buddies. Goals for a week will just be to maintain and evaluate later if I want to try cutting some more or just get strong as possible at this weight. 91.1kg and 89.5cm waist yesterday morning and this morning
AM:
Fronts did a handless hold @ 135 because my index fingers feel sprained from the hand position for front squats.
Back Boxes 135-225-315-365-415-455
Bench: 135-185-225-255-285-315-325-335
335 was a PR and I about fell off the bench it was so damn ugly but boom, there it was.
PM Bench Assistance Dum Military, CG Bench, Dips, cable Flys, Tri Rope downs, nothing special
BEN AND JERRYS THE TONIGHT DOUGH IS THE MOST PERFECT DESSERT EVAAAAARRRR!!! And it isnt close, get you some, eat that. #NORAGRETS
Starting a new program tomorrow. For the first time i didn’t feel like squating this morning. The bigger reason is I think I will have more gainz with a little more recovery. Also I want to get back to some vert training. Slowly and probably not with plyos but with quarter squats, jump squats and sprints.
Most Fridays I will test Front Squat 1RM and then Box Squat to daily min.
Saturday Sunday will be to get a deadlift session in and then what ever else I want, missed or feel is a weak link…except cardio, fk cardio.
Wake up 90cm and 92.2kg so CARBLOADED and that clean eating back on. Right after I have some gelato today (and finished the 2 bites of the Tonight Dough pint I didnt eat yesterday). Juan was annoyed when he found out about all the junk I had ate and none of it was from his Gelato stand.
Excited to get to some volume and a more traditional PPL split rather than dividing the Ps into 2 workouts in a day.
LETS GET THIS DAY!! ESSOOOOOOOOO!!!
And lets hope Ben Hur doesnt suck, I mean Freeman has never been in a bad movie right?
AM was awesome. Squats 135-225-315-365-425-455-495-515-535 to match my PR. Got a little forward on it, hoping to have 545 soon.
Then stuff got really cool. A couple of gym buddies were jumping to touch the ceiling. Each have at least 2 inches on me. 1 could touch 2 fingers, the other was missing by at least an inch (who probably has 3 inches on me). After a quick warm up jump I casually went to the spot and put 3 fingers on the ceiling. It was met with some disbelief and applause. Very cool. Also neat was that I matched my old PR of hops after several weeks off from plyos.
Finished AM with Squat Jumps, Lunges and Ham Bridges.
I believe in only competing with who you were yesterday, but there is something about healthy competition that brings the best performance out of us all (and sometimes the worst behavior LOL).
It’s important how we take wins and losses. I won the jump test, it gave me reassurance that every little injury won’t have lasting affects on performance. This makes adding it back in worthwhile. Today I lost. Omar revealed his abs and so I had to see where I was at. He definitely won. This was just the kick in the stomach I needed to get this going. We were both quite glad Juan left his shirt down. He claimed “fatness” but his bad has our good crushed.
Out in the sun I still felt watery but I still looked decent. That gave me some reassurance I didnt do too much damage while hopefully reinvigorating my metabolism (and will power) for another cut.
NOW BEGINS PR Beard “88”. Just shaved, won’t shave again until…
-Primary Objective: 88 cm waist
-Secondary Goal 88 kg weight
If I just cut out donuts and ice cream Beard 81 would have been done today.
Stay Tuned for Beard 86 and maybe even 84.
Woke Up 91kg and 90.5ish cm waist. Will only check weight on PR attempt days.
Diet: Dropping cals and carbs a bit increasing proteins and fats for at least until sunday. Macros 2050cal-220p-160c-59f
AM Bench and stuff Everyone was doing pressing. I am too friendly, it affects workouts. Hit a much cleaner 335 for 1. Dum military, dips yada yada
PM Pump Junk plus mobility and healthy joint stuff
AM Squats and bleep the assistance. Squats and Deads. if squats felt good I was going to go for 545, they did not. Everything felt like a gosh darn truck.
Skwat 3-1s @ 135-225-315-405 and 5*1@455. For whatever reason I need that 365 in there. When will I ever learn
Hooked deads 135-225-315-405-495-545 and strapped 1@565 and 13@405 (the double BW dead challenge was mentioned so I had to try, i cheated and strapped it…and tap and goes)
Afternoon tested my muscleups for an upcoming project. 5 or 6 not so hard despite feeling weak as weak. Then some light power rowing and franken bell holds.
I had to break up with my trainee yesterday. Football season is starting so I will need a more flexible schedule and I think he learned all he can from me anyways. I learned a ton from the process, it was a great experience. Today was one of our best sessions too. Voss came with him and I didnt find out until they were both there. Then Matt as well and they did a great round robin trap bar deadlift and then squat ramp. Every body hit PRs in both lifts. I hope we can get those lifting sessions done in the future.
Pretty sure the trick to hook grip is having a super strong grip to begin with and then death gripping bar and thumb. The weaker your grip the more your thumb is used to hold the bar and the more it hurts. Also the more it moves and the more skin that gets ripped off having to start the training process all over again. If all this seems like common knowledge (or sense) give me a break I taught myself
Also been spinning my wheels a bit trying to get too many things done at once. This is probably the shortest lived program I have ever used…scrapped on the 3rd day. BACK TO BASICS. When I decide what path I am going down and which goals are put on hold vs main objectives I will of course share. Simplicity and balance will be main concerns though.
I am going to go train that balance muscle now…Off to a carne asada. HAPPY FRIDAY!!!
Saturday simple back workout and sunday off for snorkeling and work.
I will focus on the Big 3 and strength/power in general going forward. Will eat at maintenance, 2500 cal base and then some snacks. I also have some imbalances in size and probably strength so I will be using a lot more dumbells. Big 3 will work up to a heavy single then several reps/sets at lesser weights for some volume. Deads have always responded well to 8+ rep sets. Squats not (quads yes but dont care about those). My bench has always sucked so we throwing the kitchen sink at that. Also a ton of grip training.
New Program is basically Squat-Bench-Deads-Gunz and Calves-Upper Pump REPEAT Grip trained every work out except Squat and Bench (smash 3 workouts and recover before deads)
Alternating between 2 different squat days. Both have heavy squating but 1 adds assistance work and the other adds plyos.
2 a days when I want. This will allow me to go easier when I need it with out messing the program up. Also more recovery time for each of the big 3 than I was doing. Some active recovery keeps me in the gym instead of doing cardio but anytime I want I can take some extra time between workouts or run sprints etc.
I HEAR-BY DO SOLEMNLY SWEAR TO STICK TO THIS PROGRAM LONGER THAN THE LAST…so 3 days. My program changes but the exercises and reps really dont.
AM Squats Singles @ 135-225-315-365-415-455-495-515-535-545
EDIT: 3*3@405…which was brutal
Some light lunging and Hammie bridge.
545 was ridiculous. I got a little forward (or collapsed, not sure) and my upper back rounded over, at that time I stopped moving but I didnt have a spotter (had pins) so in a mental burning of the ships sort of way I muscled 545 to complettion. Very slow, very sick. I would have missed 546.
In the future before big lifts I will picture this.
5*5@245 (smoke 345, was failingish on the 5th reps every set, I think I qualify for being a powerlifter now )
Dum Press 5s@50-75-100
125s for 9
Dum military 5s@25-50
75s for 8-10-8
Some light back flys
PR: Was smoking every thing and probably had another 10 pounds but want to end it before form broke/slowed.
I actually hate the bar I was using (pretty sure a 50lber and a little thicker) and clamps (also heavier and not quick releases) but other than that diva crap it gives you some confidence to use stuff you dont like, and you should be able to use stuff you dont like.
Hookgrip @ 135-225-315-405-495-545-565 Hook PR
Strapped @ 585-605-625 (any PR and also over 3x BW)
7-8-9-6@425 (my volume is 30 reps @ 70%)
This left my sciatica in shambles which started from being in my damn office all day so I have to scrap the rest of my workout. Not sure how I will handle that tomorrow. Probably by beginning Gun training with heavy power rows and then in the PM doing the normal full upper active recovery and pump work.
The 625 was by far the coolest rep I have ever done. I stopped just over my knee and almost gave up, then I pictured the burning ships finished and laughed quite tyrannically while still holding it at the top.
Side notes:
-Chocolate filled almond croissants are anabolic (post bench snack).
-3 Workouts 3 PRs, food is also anabolic.
-I might prefer that bigger bar for hook deads, I think my thumb moves less.
-I look amazing, I actually think I was eating too little and my body stopped burning fat slash just not carb loaded.
Just realized with last nights Dead I have a 1515 total. I mean I used straps (I am certain I could mix grip it) and to do it all in 1 day is a million miles away but still cool.
that is a Mil something…it translates to 1000 Leaves… and my custom coffee mug. I had been eyeing this treat for at least 2 weeks. Buddy from his new french cafe “El Gallinero du Chocolat” dropped it off as a thank you gift (and some french bread). Keep the fish oils and BCAAs this is corporate sponsorship done right!!!
It better go straight to my biceps…or calves.
and training is pretty much just active recovery slash pump work so just going to leave that there.
Taking today off from work, will go see Bad Moms and hopefully hit the beach if it stops raining…or if it doesn’t. Either way #fkMONEYgtBEACHES
thank you!
(I forgot to use words it so it made sense to somebody besides me.)
HA… no I’m sorry I don’t! I understand much better now thank you. I like your log and am trying to learn what I can from you:
