Thank you! i think stance was a but wide so depth was higher than i want but it felt good.
EZ PULL
Pulldowns (warmup)
Pullups
Barbell Rows
Biceps
It seems I tweaked my SI Nerve yesterday. Squats dont seem to affect it so hopefully the reduced Dead volume and Frequency will let it heal despite the intensity bump.
Most of my bloat is gone from operation get drunk on a Tuesday.
Feelin good other wise. ITS FKN FRIDAY!!! (Soooo supergirl marathon and working on programs tee hee)
485lbs looking light man! Awesome.
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Thank you, it is all coming together!!!
HEAAAAAVY BENCH DAYYYY!!!
Oh fk, I should read/remember more carefully. This is not ideal. Honestly I am having trouble with my Hook on this tiny 28.6mm barbell. I havent dropped a Deadlift yet (and I have done some iso holds) but it just never seems locked in either.
It could be the shit knurling or that I havent used Hook in forever for real weight or that I have always used a much larger barbell than 28mm. I would love to test these theories by loading up the bigger barbell BUT they wont let meā¦unless I use the already broken barbellā¦
Annnd just remembering the bar I use is now bent so it rolls in hands. Ugh fk this gym
Meat Head Meet Investigations
FUUUUUUUAAAARRRRKKKK. Pikis looks to have torn something in his leg. He didnt say exactly what or how just that he is still training. The picture he posted shows his entire inner quad has bruising from knee to nuts.
Heavy Bench and Stuff
Bench
385 for 3-2-1
Pause squats
3x3@315
Seated Dum OHP
15-15-12@75
Bench was a little disappointing and i couldnāt get a good brace with no floor grip.
Delts feel amazing after going back to the super high incline press instead of the standing.
Went easy on pause squats just because.
Diet: sick of food, added peanut butter and chicken sandwiches to fill out calories.
Ok HAPPY SATURDAY!!
Bought a Car WAHOOO!!! All my energy went into that the last couple days. But we found one in our price range (dirt cheap) that wasnt a complete pile of garbage on wheels. This will really open up gym selection, 2 a days (2nd will most likely be hot tub only until the offseason) and I might even be able to get a bit fatter and not have to worry about my SI inflaming.
DIET: I kind of forgot everything I ate was to maximize satiety while eating fewer calories so I made some adjustments. I am also adding in Probiotics to help me digest more of the food I eat which is probably even better that eating more.
-Bananas instead of Oats for breakfast (faster digesting)
-Add Cheese to Eggs (calories and probiotics)
-Greek Yogurt on everything (it tastes about like sour cream so it goes pretty well with everything and aside from the Probiotics it also adds some calories)
-Papaya for veggies some days (more fun to eat)
-Beef or Dark Meat instead of chicken breast (who doesnt like that dark meat? teehee)
-Less Rice more Peanut Butter and snacks (I was eating a near insane amount of PB)
This has had a pretty good effect on me getting softer looking but aside from Bench it doesnt really have seemed to translate well to strength. Now that I have a car though I can be more picky as to when I go to the gym which means I can nap and eat all morning before going later in the day not having to worry about walking 20 minutes in the blazing sun in 35+ degree heat.
Because of that I will go back to the High Carb lower fat, probably lean a bit out again.
HAIR: I need to remove mine, hair, beard, todo!!
GYM PLATES: I weighed 4 of them and they weighed out to 82kg so that puts them on average 100g heavy so perfect. If anything this scale is on the light side but it is one of those doctor scales so I trust it way more than my electronic POS.
TRAINING: Yea, hasnt been great. 2 Crappy Squat Workouts this week but my last Bench workout was decent minus the record number of rep misses. Deadlifts bounced back today and I am no longer worried about my grip.
TONNAGE: I put all the numbers in order and it would seem this week is going to be a down week after last week being great.
OK with that, here is my Deads from today, moved and felt better than the 3x1@555 last week. Mental Freak Out overā¦mostlyā¦I mean as much as can be expected right?
https://www.instagram.com/p/BklL1U1HXHX/
Weight: has come up about 2kg so up around 101.5+kg in the AM and 103.5 gym weight (which seems low in comparison tbh).
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UGH SQUATS: 3rd bad workout of 4 in a row. I am really not sure what is going wrong as Deads have picked up and Bench has had an uptick too.
Red circled bad, green good. That Dead 3x1@555 felt heavy but moved fast and was the Hook Issue workout.
I had that good pause Squat session (which was probably a bit of an overshoot) but yea that was it. Deads are always done after Squats so that 3x1@585 came after the 525 shit show.
My takeaway is a combination of muscle fatigue and injection lumps and maybe some bad luck as I am pretty sure I crashed my estro this morning and by my last warmup my belt was too loose (probably related events).
Hook Grip: Pretty sure the issue I had was with the bar integrity, You see on those 585s I rotated the bar and pulled on it (you can see it in the video of 2nd and 3rds). That was to find the bend. You can also see the bar roll in my hands at the top which there is no reason for that other than a bent bar.
This bar is mostly straight but definitely has more flex from certain positions and it took me until that day to figure it out. I always pull on the bar a bit to gauge how the set will feel and if it had some give I took this as a good sign of strength and if I pulled on it and it didnt budge well I thought it was going to be a rough set. Well now in hindsight you see how independent of my strength that probably actually was LOL.
You people (I am salty) with actual fucking equipment have no fkn idea just how good you have it!! Aside from grip issues a bar rolling on a heavy bench (tweaked my wrist a few weeks back same bar) or Squat can be a serious fkn injury.
Injections and Drugs: So with the dosage bump I tried bigger injections and that SUCKED! Left me with a couple of awesome knots in my glutes which tends to be a problem area for me anyways. Now I am using 27g slin pins for everything. Its 10 injections a week but my hope is that the gear dissipates more frequently and no PIP or residual effects. I have noticed a perceived decrease in performance and glute activation especially in Squats with frequent lower body injections. It doesnt seem to affect deads as much as I think the glutes have about 0 option but to engage.
DIET: Yogurt and a bunch of other stuff didnt seem to do much so I am going to go back to eggs oats and chicken rice and low fat. I assume I will lean out so it is time to go get those holes finished on my belt. If need be Luis-IPF has some old lever belts I could probably choose from.
HEALTH: Aside from lumps in my bumps this is the healthiest I have ever been physically. Good things should come of this.
LA BRON: HELL YEA!!! Wasnāt my first choice but I didnt account for the probability that LBJ and Magic would retool the roster to speed up the rebuild. If they could get Kwahi and some other pieces oooo buddy. It would become a health game in the West between GSW, HOU and LALā¦not OKC LOL. Westbrook is an elite AF amaze balls talent but fails to grasp the larger picture of BBall.
ZERO DARK THIRTEEN: I am going to be back in here and IG but staying away from FB and Twitter until after the Competition. FK this planet and I will leave it at that. However Mexico just did do the best thing it could possibly do to turn around the damage of the ruling class for the last 90 years by electing AMLO.
And here is that Pause Squat PR (overshoot) and we out, HAPPY MONDAY!!!
https://www.instagram.com/p/BkqUgkpBF_l/?taken-by=kerberos773
and a all time rep PR with 315ā¦
https://www.instagram.com/p/Bkp0tbWhEw4/?taken-by=kerberos773
and HAPPY CANADA DAY TO MY FELLOW CANADIANS!!!
https://www.instagram.com/p/Bks0brlhMVS/?taken-by=kerberos773
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Good grief man I canāt get 10 reps of 225 and you make 315 look easy. Nice work manā¦
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I probably cant do 15 at 225 so 
are rap work is actually pretty close.
This is the āCanadian Ladyāā¦
LOL Poor girl, her first experience with Chetumal Powerlifting Meets. She said she was still having fun like a million times and I know that frustration well LOL
In defense of Chetumal they are doing their best with what they have but in undefense some of the issues she had was with preferential treatment of the local lifters.
Also not really an international meet.
MEAT HEAD MEET INVESTIGATIONS:
We have a gym location, it doesnt look big nor does it look like it has squat racks so warmups will be fun. It also probably doesnt have AC so handling Luis all day Friday after weigh in trying to carb and water up will be fun. REALLY not happy about that actually. Hopefully the comp doesnt take 12+ hours. That would really fkn suck.
EZ PULL:
Pullups
Barbell Rows
Crunches
How to Wifey Like a Boss:
WIFEY: If I am working you better do a better job picking out a house than you did with our apartment.
ME: That was MY apartment I picked out when I first moved here for the sole reason that it was a 5 minute walk from your house so we could see each other easily every day.
WIFEY: You had better do a better job picking out our house than what you did picking out that apartment.
ME: -_-
LOL WIvesā¦AMIRITE?
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LETS FKN GOOOOO!!!
BENCH
3-1-1@405
1@355 (LOL)
Seated Dum OHP
3x20@50
Tricep Machine
4x15-20ish
Circuit:
Pullups
Cable Press
Reverse Grip Tricep Cable
The Good: (AWESOME AF): Bench PR, this set has been in my mind pretty much all prepā¦all prep to add 1 rep to my PR LOL
The Bar: Forearms are shredded, I will be hoping to find WPC approved wrist wraps and hope that helps
The Ugly: To some degree I misgrooved every rep on that set. Next 4 weeks is all about cleaning that up. The 3rd I even clipped the rack and still put it through the uprights.
MEAT HEAD MEET INVESTIGATIONS:
Harold is putting on a Facebook Clinic right now with a 265kg Squat double and a 307kg Deadliftā¦but it doesnt look like he is competing.
The end of Meat Head Meet Investigations: It was fun checking in on the competition but now I am focusing inward and what I can do. Unless I get into a spot with Deads to guarantee a 500 Wilks, 1800 Total or the Win or biggest Total all my attempts will only be to maximize my total with no regard to other peopleās totals.If it wins it wins.
https://www.instagram.com/p/Bk0XiEYBrVx/?taken-by=kerberos773
ATTEMPTS Draft 1: (for you guys, I have been thinking about and planning these for 8 Weeks)
BENCH: 182.5-195-200/205 Opener would be borderline conservative today but I dont think I will be good for much more than 205 anyways so that makes good safe jumps. Not looking to PR on Bench.
I will be looking to PR on Squat and Deadlift but just because I dont want to waste my energy Maxing out in Prep.
Squat: I actually really dont know my attempts as I havent hit a real single in forever and it has taken a complete nose dive the last 2 weeks. Hopefully tomorrow brings some redemption. To accomplish my goals I know I will need a 295kg minimum.
Deads: 280-300-310/320 If I really think 320 is on the table I will probably add 5kg to my opener and 2nd attempt.
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REDEMPTIONā¦and Deads took a dive LOL
SQUATS
3@565
Deads
1s to 615
A Crunch
That is the rep PR I hoped for. When I was beast moding Squats a couple weeks ago I was hoping for 4 or 5 but at beginning of prep I had this set circled for a triple as a good prep. I hit that today while having serious issues with my belt to the point I brought in my old belt but there is quite the difference between 10mm crappy belt and 13mm Pioneer. Issue is that I am right between holes so I either get 0 support or I cant get out of it so I need somebody there who doesnt mind unwrapping me after every set. I am getting 2 sets of holes added tomorrow. Before I compete again I will be investing in a SBD Lever and my offseason is beltless.
Deads felt sooooo fkn heavy thanks to finally having a good Squat set again. I will take that.
I am incredibly healthy buuuut I seeem to keep tweaking a trap (never the same place) on Bench so I couldnt do crunches today. Everybody talks about Deca or sometimes EQ for joint health and crap but man TREN is my Slurp Juice. I start that and I stop being achy or injured. I battle cramps and dehydration a bit but everything else feels great.
NEW GYM: Begin Specificity and Taper Block and since I have a car now I am going to a more proper gym. As luck would have it the Gym I want to join sent me a Whatsapp kind of out of the blue today so I get a 2 for 1 which is awesome!!!
ANT MAN AND WASP: Pretty funny, we kind of stalled on the MCU marathon. Nobody likes Captain America and Civil War has to be the WORST.
OOOOKay GOOD NIGHT!!!
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COMIN UP MILLHOUSE!!!
New gym rocks, I tested the bench a bit and the floor is not only flat but not super slippery. Bars are straight although only rated for 700lbs which I will put them to the test a little bit. Some cool unilateral cables and row stuff that I didnt notice before.
BELT IS HOLED!!! Will test possibly Saturday but more likely Monday.
EZ PULL:
Pullups 4x13ish
Barbell Rows 5x10
Unilateral Chest Supported Row
DEADS: Watching the replay it seems I set my back better on the pumps but when I take a breath my back gets unset so fast off floor and hard to lock out. I will work on that more. Last workout I was just too worn down to really check replays, it was hard enough just getting it in.
Twitters: I get all my NBA news there so I just started a whole new account and didnt follow anybody political or morally conscious (opposite sides LOL). Life already feels lighter.
OK PEACE OUT HAPPY FKN FRIDAY!!! If you drankin or smokin or what everin have some fun for me!!!
BEGIN SPECIFICITY BLOCK:
Bench Workout #1
5x4@315
Unilateral Preacher Curl Machine
Tricep V-Bar
Undershot this a bit maybe but the point is to stay healthy and get explosive.
Also Volume PR and total Workout was like RPE5 which is kind of reaffirming my āQualityā over āQuantityā theory.
āEl Norte:ā Aside from the complete lack of beaches living in the North of Mexico is pretty awesome. I ordered wrist Wraps and they showed up the next day. In PDC I probably wouldnt have gotten them before the Meet if ever.
Wrist Wraps: Pretty awesome, I doubt I need to tighten them so much but forearm felt great.
OK going to sleep and eat the rest of the day HAPPY SATURDAY!!!
OH AND THIS GYM ROCKS!!! It does all the little things. Like a pin code instead of some finger print bullshit. Decent Bench, Straight Bars, decent plates and 2 workable Squat racks, 3 workable for offseason and good unilateral machines.
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SUNDAY FUNDAY:
Lat Pulldown
Machine Row
Hammer Row
Hammer Lat Row
Rev EZ Curl
EZ Curl
Lateral Raise
Da PUmp was real.
Drogas: I added Dbol I last Tuesday to hopefully keep some size on and also bought Psychotic Preworkoutā¦shit NAsty. Probably only going to use the Preworkout once a week if that (deadlifts). I will run the Dbol straight through to 2 weeks out where I switch to Superdrol as long as Back Pumps stay away. My diet being as clean as it is and my estro in check I dont think I will have an issue.
DIET: Back to low fat and it has become much easier to finish all of my food and I even had a day where Iwas super hungry so I had a PBnJ but then my appetite was crushed the next 2 days. Next time I make it through my food I am going eggs and Ramen!!!
Injections: I think glute injections are what hindered my Squats so I am going to stop them for the rest of the prep if I can. I am also done with my home brew for this prep that although it is awesome it obviously isnt as smooth as the UGL stuff. (This was planned when the cycle was.)
OK time to go to Gmaās house for Gpaās bday and eat!!!
We gettin serious:
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1st Workout:
Cardio Intermission
2nd Workout:
Barbell Rows
Pullups
Chest Supported Rows
Good day, time to eat sleep and hit is tomorrow.
Bench
5x3@335
Assistance
Dum Crusher Supaset Hammer Curl
3x20
Assistance has been pretty much dropped except back work and Prehab.
Luis Strategy: YOLO AF
I have been pushing him to just eat everything and we will go chase some PRs he has been chasing for a while and he finally listened. It was a balancing act of reality and not dream crushing as he is Natty and these dudes are gonna be juiced da fk up (I told him āthink meā lol).
So with that we know all of his attempts and it would take a pretty bad situation to change them.
My Attempts: pretty sure my Squat opener is 270kg. The way 585 moved i will have no problem with it, now I just have to get a better idea of my top end. Even if top end is only 290 that open isnt unreasonable.
Ok time to eat more ice cream
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ZOMG SOOOOO PROUD OF WIFEY!!! She drove for the first time EVER!!!
It was amazing, exhilarating and she even used the gas pedal once!!! Hahaha it was great.
IāM AN IDIOT: (Its a list)
The Funny: I was thinking about my programming unloading the bar and I completely removed all 5.5 plates from one side to then watch the other side flip off the rack with all 5.5 Plates. Nobody was hurt.
The Programming: I REALLLLY should have taken today off and went to my back up Squat Schedule but just couldnt let myself do it. Proof is in the results. I had it in my head if I had a really good monday I would skip the Frequency for max recovery and 615 was borderline but should have been enough for that protocol. Oh well. All day off tomorrow to do it again Friday.
Dat RACK DOE!!: LOL the Squat Rackā¦I started using the other one and the height seems good enough to allow for bar bend but not soo low it sucks to unrack.
Speaking of Programming: As awesome as I think this prep has gone (we will really know in 3 weeks) there are some major changes for my next prep. Most likely a shorter prep of 8-10 Weeks. Generally a LOT more specific going with Singles once a week for Squats and Deads through out. Most likely switching to RPE for Squat and Bench. Deads I am probably going to stick to Linear as a more reliable self limiter.
SQUATS:
1s to 405-495-545@RPE7
Severe dip in performance but I am proud I let it happen rather than push to what I think I am capable ofā¦I am becoming more responsible already.
I worked a lot on upper back tightness this workout and driving my traps into the bar. Lets hope I can figure this out of my Squat is FKT.
OK rest of today is ice cream, peanut butter andā¦some old scary movie, Jaws keeps popping up in my head so probably that. BUT OMG FRIDAY the 13TH IS ON FRIDAY!!!
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