Fuerza Quest: UNLIMITED POWWWAAAAAAA

Training Training Logs
41

THURSDAY LOWERish
SKWATs
5x1@220kg
7@180kg
6@160kg

DEADS
2@180kg

HACK SQUAT
like 3 set of 20 just rel easy

QUAD EXTENSION supaset HAM CURL
5ish sets of 20ish reps

After the very unpainful knee cave on that 570 I tried to narrow my stance today and that started a ton of clicking and now it is in pain soooo back to my slightly wider stance and I will just do what I can to get stronger in the hips.

I am also having delt mobility issues so I am adding in behind the neck presses several times a week. Kevin Oak did these for the same reasons so I will try them…I will be using a PVC pipe though…unless I can find something lighter haha.

Yea after the Squats I just didnt have anything for Deads. My back had a pinch that I could have fought through but nah. I will also try to use the flimsy oly bars for deadlifting in the future.

I changed up my Squat program. Shocking right? I will be doing single work twice a week and volume once. On the Single Days it will be Deads as normal if I can. If I cant I will find a different way to work in some volume. Bench and Yates stay the same.

Ok watching “Jungla de Cristal 2” (Die Hard 2 in spanish) with 2 sick ladies so SEE YOU TOMORROW!!!

5th set. 1st 3 were definitely high. 4th was burried so I tried to get a bit in between. This one is probably good in non IPF. Truthfully I am a lot less worried with high Squats than I am too low. I have never not slammed into my hips above 90% LOL

https://www.instagram.com/p/BeY69TcgB8n/?hl=en

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42

PULL 3+ Special
YOGA

YATES DROP DEAD
3x8+8@130kg

YATES ROW (slightly stricter)
2x15@100kg

PULLUPS
12-10-12-10-10

DOUBLE CRUNCHES
3x30 (literally every rep hurt)

Yoga is back and so is some ab work because my lower back seems over trained and tight and causing some SI Joint pain. I dont think Abs are the problem because every rep hurt as in they were already sore …probably from bracing my ass off this week getting used to the belt again. Biggest issue is probably sitting on my ass for most of yesterday.

Yates Drop Dead: Not clickbait haaha just a Yates Row drop setted into a Deadlift. I used to do these regularly but I moved away from Yates (heavy) rows for lower back issues. I threw these in mainly because I got no deadlifting done yesterday but also I think my lats need to be more engaged and this tends to help.

PHYSIQUE/MECHANICS I am pretty sure my delt mobility is being caused by just getting a bit fluffier and my traps getting a bit thicker as a result. I dont feel any bigger but I do feel a bit fluffier. I wont know anything until I step back on the scale and do the measurements in ~2 weeks (after hypertrophy phase).

https://www.instagram.com/p/BebJJT4g7pW/?hl=en&taken-by=kerberos773

2 Likes
43

SKWATerday
PAUSE SQUATS
Worked up to 3x3@190kg

Normal SQUATs
3x8@140kg

BENCH
130kg for 10-8-7-6-5

TLDR; awesome workout and a ton of fun bro’in out in my natural habitat.

Lower Back was pretty sensitive walking home but it seems slightly better now. An easy Machine Pumpy day tomorrow will do it wonders.

Bench was a pretty good amount of volume but yet again my delts could not handle the Overhead pressing so probably do it tomorrow sense there is no gym even kind of close open on a Saturday night.

Tried some new Delt mobility crap (didnt work) and truth is pretty sure I am just going to have to deal with it until I am less fat. I will keep trying stuff but what ever. Like 2 more weeks and I am starting a small cut to.

Lastly, I think I have 2 new proteges. They are 20 so they knew everything but basically they let me choose their sets, reps and tweak their form today and they both each hit at least 2 PRs between Squat Bench and Deadlift…yes they tested all 3. Like I said, they are 20 LOL. (I didnt really have a say in the exercise or goal selection.) We all had a pretty good time. Hopefully this snowballs into some PL oriented clients. Nothing against my current clients but PLing is much more my passion…LDO i guess.

OK going to try to nap and then drown my happiness in hopefully some Bourbon…or PB&Js more likely :smiley:

CHEERS and HAPPY SKWATERDAY!!!

2 Likes
44

I’ve been following your logs for awhile now and cranky knees and back seem to be a recurring thing for you.

I know this is Blasphemy but have you considered going full bro mode for awhile and avoiding squats and deads?

I would have never recommended this before my hip surgery but my low back has felt PHENOMENAL since going on the DL. I’ve only been able to do leg press, leg extensions & curls, and single leg stuff on the Smith. The lack of loading and pulling has treated me well.

I know it’s crazy but maybe a short break from loading and straining your back could be beneficial?

1 Like
45

All the time. As soon as I have accomplished what I need to in PLing I will be going full Bro Mode…having said that there is always another PR and I am an addict. Maybe I can get by on some Bench PRs.

This isn’t crazy at all. Before a day in planes and a new (really old bed) I was feeling really good with out the heavy loading.

A lot of my back issues right now I think (hope) is just the process of getting back my form and getting used to the weights again…and maybe being a bit “fluffy” and sitting too much. My knee and quad are probably about 95% or even higher from what ever I did to them last year.

I often reminisce about why I even started lifting. To be healthier, more mobile etc. Then I laugh at the irony of PLing. Lift heavy ass weights several times a week and I often find it difficult to pick up things off the floor.

2 Likes
46

I don’t even do the power lifting approach and I find that the “better” my training is, the worse my body feels. I get to a point where I don’t feel like I’m doing any good if I’m not constantly sore and achy.

I think the aches and pains let us know we still have muscle and we’re still alive.

1 Like
47

This is a good way to look at it…at the same time post PLing my only lower work will probably be Trap Deads, Lunges and light!!! hahha

SUNDAY FUNDAY!!!
Delt Warmup

SEATED DUM OHP
Top Set 60s for 15

HAMMER ROW
Bunches x Bunches

PEC DEC
Not a lot, pump was real and still fatigued from yesterday

TRI ROPE EXTENSION

HAMMER CURL

PHYSIQUE: LOL Fail…neither PB&J or Bourbon. Filled out the belly of my shirt pretty well at the gym today so I am kind of glad I didnt eat the PB&Js and I never regret not drinking. I am going to drop some afternoon carbs here and there for the next 2 weeks. Then I will step on the scale, do measurements, get blood work done and then things get heavier…weights and drugs. I have a general sense of what and when but it is pretty dependent on stalling and using the minimum I can get away with.

OOOkay SUNDAY FUNDAY!!! Going to be playing some video games in my PJs all day because wifey is sick. Not complaining about the first part :smiley:

2 Likes
48

AM SKWATS
5x1@230kg

Working on cutting depth. My mobility has already improved greatly. I went by feel for what used to be high and now was Ass to Grass by PL standards. Cut the other 4 to the right depth but they were actually slower reps. Probably some fatigue. Butt wink and all that has disappeared too. Frequency for the win. I assume over the next week or so everything will start feeling much better which is affecting Deads.

PM DEADS #FAIL
Worked up to a Single at 200kg (AMRAP)
3x8@140kg

Quad X and Ham Curl

Aside from Squats beating me up a bit I have been skimping on warm up sets (which i realize is ass backwards) but this is going to be fixed going forward so hopefully I can get some decent dead volume in.

Blood pressure was checked by a Doctor (137/60) and my machine is 10 points high (probably for my arm size) so BOOM!!! Healthy as a fiddle…so far but still need labs ran on blood.

4 Likes
49

TUESDAY AM
Bro Mode Back Pump

TUESDAY PM
Bro Mode Bicep Pump

Back not great so I am dropping any rowing that loads the back. I pretty much blame not going heavy on back work last year for my back rounding on Heavy Squats. I am hoping this year with a combination of more Dead Volume and Chest Supported Rowing I can fix that. Also will be adding back in Yoga, IT band stretching and Abs. Nothing to chance and do everything I can.

WEDNESDAY BENCH
BENCH
9-4@140kg
7-7-4@120kg

SEATED DUM PRESS
Top Set 20 with 80s

RAP PR so that is awesome. I have been waiting for that set for about 2 weeks. 140kg is my bench mark for where my bench is. Maybe next year my benchmark weight will be 160kg? And my elbow is not bothering me when I bench so I am not as worried about it.

https://www.instagram.com/p/Ben6N5EAWd8/?hl=en

END OF HYPERTROPHY BLOCK
I made it 4.5 weeks on 531 (for the most part). Once again tweaks here and there fkt with Squats and Deads. Going forward I will be going Frequency high and heavier intensities. Still some rep work for Bench and Deads. Squats bringing it way down.

BEGIN POWAAA: Ridiculous Speed
Basically the week begins on Thursday. Those “Ramps” or “Jokers” will set the percentages for the other workouts. Deadlift weights are calculated off Squat numbers. This will lower my working percentages of Deads (because they are stronger) and I wont have to test Deads ever which is draining.

RIDICULOUS
RIDICULOUS718×244 10.1 KB

Slight Makeover to the Sheets…

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50

Nice, are you still 205lbs?

51

If i had to guess i am probably 95-97kg.

I made it a point to not weigh myself so far but I will weigh in and measure in a couple days.

My Natty friend gained a cm on his quads in January so i am pretty jealous already…pretty sure i just gained flub.

3 Likes
52

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Finally out of that Hyper Block BS and into POWAAA!!!

The whole family has had this super nasty flu except Senor y Yo…it looks like I started to get it this morning so super pumped about that. That would be just my luck just getting my form back to needing a week off.

On the plus side I have an excuse to not drink this weekend for mi Hermanita’s Bday…I will be bartending their taste buds off though. Then of course the Superbowl I will do bloody somethings for hangovers etc.

1st day of POWAAAA WAHOOOOOO
SQUATS
3x5@135
2@225
1s @ 315-405-455
495-525

DEADLIFTS
3x5@135
10s @ 225-315-365-405

QUAD EXTENSION
4 x TONS

Minor weird annoyance stuff here and there but it didnt last. I think the added warm up reps were the key…who’da thunk it?..or the several different kinds of pain pills and cold medicine I am taking…really not sure. Either way good workout.

Forgot my Knee Sleeves and my right knee was doing a bunch of popping and stuff for 495 or 525 so I stopped there. Everything moved well though. Nice easy day and it should set up the percentages for later to be an easy welcome to heavy weights.

4 Likes
53

Super Bro Back + Bi Workout
Seriously, all machines except the curls and I focused on Lats but this isnt why I am here…

Nemesis (read future lifting bestie) posted a 230kg for 5 grinder. It said 5x5 I am hoping that was his top set and not a 5x5 with 230kg…either way he can put the goal posts where ever he wants I am tearing em down!!!

HOME GYM PICKED OUT…well like 80% and it is pretty cheap. I should probably worry about the house or a car first though.

Back to the workout…it was pretty lame by my own definitions but my back feels awesome so time will tell if this works or if the tradeoff is worth it. I am hopeful.

HAPPY FKN FRIDAY!!! Have to get them Zs because I am hitting all 3 big 3 tomorrow…and MFKN BENCH!!! SO excited to get heavy with my Bench a bit. I am so excited to be getting heavy with everything honestly.

2 Likes
54

Time for some rum! I’ve been enjoying Bacardi Anejo a lot. I’m not sure if it’s Mexican but it takes me back to the beach at the Barcelo Maya Resort in the Riviera Maya part of the country (Does Mexico have states?) Until last year the resort was the only place I’d found that stuff. Finally, one glorious day, I found a dust covered bottle at the store!

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55

oh it is beachy as beachy comes. Liquor and international selection of weird things is very hit or miss depending on what part of the country and how international the demographic is but things are starting to spread. Like Lemons used to be impossible to find and now I can find them everywhere…and I have always found Bacardi Anejo. Riviera Maya looks like a pretty small place so that is probably why. But just north in Playa del Carmen I could always find it.

Breakfast of Champions:

Pancake Batter Fried Chicken and their Unborn Babies on top of a Pancake covered in sugar free syrup…so pretty guilt free. I also did my measurements today and it wasn’t that bad so the lean bulk continues…but the scale is broken so I dont know what I weigh now (said 93.3kg) or what I weighed January 2nd (said 93.0kg).

Proish Bro Tip: Pancake batter cooks too fast to use for fried chicken (luckily these were tenders) but it did taste amazing.

IMG_20180203_094003
IMG_20180203_0940034160×3120 2.56 MB

FK HYPERTROPHY AND SO MUCH FUN!!! Yea, never again will I base my program around Hypertrophy until I retire from PLing. I just dont enjoy it and I am certain that Ramp/Jokers and back downs are a much better way to go. If I feltit was optimal (or just not so sub optimal) I could get into a lot more but I just feel like I wasted 4.5 weeks of this year. This week is the most excited I have been to go to the gym maybe since I injured my knee…11 months ago.

ALL 3 BIG 3
BENCH
2s @ 60-100-140
150-160-170
1 @ 180kg (grindy downward movement)
3x2 @ 150kg

SQUAT (paused)
3s @ 60-100-140
180-200kg #YOLO

DEADLIFT (paused)
3s @ 60-100-140
180-skip 200kg (yolo’ed out)

QUAD X and HAM CURLs
went easy

I could feel the bar bend on Bench today. Pretty cool making me feel like James Strickland. The Bumper Plates I am sure had a lot ot do with that but it wasnt an oly bar either.

Squats were pretty high, dont really care but I will make sure to check my warmup sets on Monday.

So I have added Pause Deads for a 3rd Deadlift day each week. I might do my Barbell Rows on this day too. That would be a brutal day but I think this would be the best day for them recovery wise.

Life is pretty awesome again after a stressful chaotic couple of weeks. TIME TO PARTAYYYY!!! (or in my case bartend and sleep off this feeling of being ran over I have hahaha) I am about to make some Mango Rum concoction for all the kids (so close to getting Bacardi Anejo because I prefer darker rum but Sofi said no because it was just going in Mango drinks @Frank_C )

Here are those paused quarter squats…3rd is kind of close.

https://www.instagram.com/p/BevuLw-Aqb4/?hl=en&taken-by=kerberos773

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56

To add to this if my Squat were more efficient it would be easier to get into it as well.

Mango Rum concoction last night was a huge success but it should have been made with the Darker Rum. It just would have had a better body.

SUNDAY SQUAT WORK
TRICEP EXTENSION
5x20

BACK FLY
5x20

PEC DEC with vertical forearms
5x20

BAR ROLL the FOREARMS
DISLOCATIONS
WALK OUTS (painful AF)

In my mind I worked on Squats today. Everything I did was to make my elbow feel better or not be an issue going forward. Today is the first time it hurt not in a workout.

Generally as the Squat workout goes on my shoulders loosen up but my elbow still hurts in the beginning but now it is starting to hurt longer and longer through out the workout and it would seem even the next day now. I was hoping with a higher frequency of Squatting that my mobility would fix this but the initial pain is winning the mobility race (mobility is getting better just not fast enough).

Going forward I will do the vertical Forearm Pec Dec to my fullest ROM each rep. Kind of as a weighted stretch but also building the muscles in there for stability. Add maximum ROM Back Flys for the same reasons. Plus foam rolling my forearms and anything else I think will help. Not going to bother with dislocations they just dont help. I will also do my first few warm up sets out of a custom Squat Stand made from Plyo Boxes. Hopefully that avoids the initial pain so that stops all the pain.

Nuclear Options in Order of Execution:
Squatting Daily (like 5x5 with 135 off Plyo Boxes on non real Squat days)
Buy Squat Stand
Squat off Plyo Boxes for Life
Get less fat

Not Squatting is not an option.

AND HAPPY SUPER SUNDAY!!! Go PATS!!! especially by 5 or more (have ML too but by 6 is best) If any body likes Props 1st half under is a good one.

4 Likes
57

It might be if Brady keeps sandbagging it during the first 3 quarters! I think he just likes to break peoples’ hearts.

1 Like
58

maxresdefault
maxresdefault1920×1080 163 KB

Hahaha I had a good run, oh well.

BENCH REVIEW:
So I rewatched this and I am pretty sure I clipped the rack and that caused the downward movement, which also means it was misgrooved…and it still went through the uprights…and first heavy workout.

The misgrooving will stop when I get used to moving those weights.

I am less than cautiously excited to see where this goes.

https://www.instagram.com/p/Bev1z-4Ajf8/?hl=en&taken-by=kerberos773

(Also hypertrophy work does work for my Bench but it is best as back downs after heavy singles or doubles)

(Hyper Work works well for Deads)

(Hyper Work would probably work well for Squats if my form was better.)

(Still hate Hyper Work because it is sub optimal and boring)

3 Likes
59

I FOUND IT :grimacing: now I have to catch up and see what I have missed!!

1 Like
60

LOWER
SQUATs
2-2-6@475

DEADS
5@425

HAM CURLS and QUAD EXT

Yea, so deads…

Squats went well. Everything felt good. Some reps are high but with this weight I think that is good. When the weights get heavier I strongly doubt depth will be an issue.

And Deads…

IN MY HEAD:
-Can not Squat after Deads because Squats are more important and Deads are hella draining and also comp specific
-Can not lose a day of Squats because Frequency is tops for gainz but very importantly my form goes to shit.
-Tuesday Deads are the best option…but if I do Squats with the intention of doing Deads on Tuesday I will have to bring in my Squat Volume/assistance anyways…or will I?
-A better option would be sticking to the script OR only doing singles every Squat workout…both of which should leave me with enough energy to get in some Dead Work.

https://www.instagram.com/p/Be0z9VWAZxb/?hl=en&taken-by=kerberos773

4 Likes