Take this DELOAD and SHOVE IT!!!
-Comp Squat
Pause 3 at 460
2x5 at 410
-Comp Bench
3x5 at 245
-Banded Deficit Deads
2 Paused plus 2 Normal at 135-225-315
-Leg Press
Squats I focused on hinging a bit more rather than Quad Squatting my Low Bar Squats. Depth was great, power was there too.
Frequency for Squats blew my squat up. Frequency for Deads works too. Everyone with a decent Bench usually does it more than twice a week. My body didnt like Squatting 3x a week at first but it adapted. My hope is that my delts will adapt as well. We going sub max 3x5s until I can have a bit if fun with zero assistance. Today they didnt feel great and 245 felt heavy LOL.
Deficit Deads SUCK, not because they are hard they just arent a good exercise choice for me. I already use too much Quads which I think is why I am fast off the floor and struggle to lock out. Deficit kind of just trains you to “squat your deads” which is more quads. And by the time I get my hands on the bar I am so far out of a normal Deadlift position it has less carry over than High Bar Squats would. They might be for you, that is why they are not for me. I only did them today because I wanted more band tension.
Speaking of Work: LOL I played some 5-10 Zoom this morning which playing in the morning in general is kind of a no-no. 1-2 is a smidge above where I am adequately rolled and 2-5 is way over my head. So yea I played some 5-10 LOL. It went really well and I wont be playing it again for several months. It usually doesnt even run.
Superbowl: Line opened where I thought it would close thanks to 49ers dominating a bit harder than I thought they would. Right now I think 49ers are the better play… I especially like them in the 1st quarter as for what ever reason Chiefs can not start a game right.
AM Weight 99.55kg finally put new batteries in it. I guess that is what I would expect.
Jessie and Jorge had their baby last night so we went to see them. I always teased Jorge that the more pregnant Jessie got the more grey his beard got. He dyed it!!! LOL
BACK DAY
Barbell Rows 10x10
Uni Lat Pulldown
Lateral Raises
Wow, that’s all I did. There was some random pullovers in there but damn. Those 10x10s are brutal.
My Erectors are so fkn fried. I am going to prioritize meat and hope I can recover better. Fun fact these started January 4th…17 fkn days of DOMS. That is a PR.
Rest Day
Hammer Curls 3x10@45s
Rev Grip EZ Curl
Uni Preacher Machine
Grimey Curls
Double Crunches
These rest days better blow my Biceps up. I actually dont think I will get any bigger but I think I can add quality to the size I have if that makes sense.
No Caffeine Not even in soda. I havent had any withdrawal symptoms and energy hasnt changed. Sleep is about the same though which i would have hoped got better.
I always channeled my pent up rage into the bar. With my upbringing I had a lot to spare. Well thanks to Wifey and her family (and me having almost 0 contact with mine) that tank is pretty low. It makes it hard to get up for PLing or even want to do it. I mean that, and I am old AF.
AM Weight: 98.55kg Right where I thought I would be.
SBD…the D is for Disaster
Comp Squat
1 at 410
Comp Bench 5 at 275
Go home.
Eat pie.
I got the 410 on my back and didnt even want to walk it out. My legs were all beat up and tight (despite a TON of warmups sets). If I went any higher or did more reps I think pieces would start falling off. Bench yea fk off. Delts felt better but I could tell I was going to have new worse injuries from the new bench form where I let my elbows flare a bit.
I did not. I know where I went wrong. Pretty obvious I just need to not do that much Squat Volume at my advanced age. Pretty easy fix but at this point in time I just dont have the desire. Most likely I am a BBer now. I can always come back to PLing in a month or 2 but right now I think I just want to chase pumps and get lean.
OK Time to grind some tables then going to the gym again later. Also pie, more pie.
Fluff and Pump WO#1
-Squat
2 at 135…nope
-Deadlift
10 at 135
5 at 225…nope
Leg Press
Split Squat
Quad X
Good Mornings
Ham Curl
Double Crunches
Pretty sure I have some kind of mild disc herniation or something. It’s really minor but it also isn’t healing. Sitting in my office all day aggravates it.
Ok super shit day of work to match 2 super shit workouts. Gonna go eat more pie.
My gym has a class too. Its early though and I will need my wife for moral support as yea, yoga is hard AF.
AM Weight 98.85kg Considering I ate my feeling yesterday I am pretty happy with that. Honestly it wasnt that out of hand, mostly beacuse I think my wife hid the pie LOL
Drugs Weekly: Test 600mg, Tren 400mg, EQ 1200mg Lowering Tren (dont need strength) and adding EQ (why not)
Diet: Instinctive Most likely I will have 1 to 2 normal meals then hit the gym then go low carb the rest of the day. I think without having a set plan etc it will be easier on my mind and I will actually be more aggressive. Later I fully plan on going to scripted etc.
F&P #2
Incline Bench SS Pullups
Barbell Rows
Uni Lat Pulldown SS Dips
Dum Back Fly
Sick Post Delt Pump. Barbell Rows getting better. My black out issues with Barbell Rows might just be that I am out of shape.
E**** has started his cut for a May BBing show. He wont start his cycle until 7 weeks out…if his coach is who I think it is then he minds well not start his cycle at all because I am pretty sure the drugs were fake. I ran one of his test vials a couple years back and am almost sure it was bunk and judging how he looked last year I would guess his were too. He said he was running several grams of gear but he looked natty AF. Cutting that hard and training as I saw him training his drugs would have to be fake tbh. That shit pisses me the fuck off. Hopefully this year he has a better coach.
OK, gonna put in half day today after yesterdays disaster at work. I will play longer if it goes well.
Gunz
Rope Triceps X
Dum Crusher
Hammer Curls
Rev Grip EZ Curl
Uni Preacher Curl
Grimey Curls
Double Crunches
When I powerlifted this was my rest day. Now that I BB the 4 days a week I train arms are the most important workouts of the week
On a serious note my Biceps gonna make mad fkn gainz the next 4 weeks.
SIde Plans: I am also going to look to rebuild my Squat with a much narrower stance. I am pretty sure I went to a wider stance due to hip pain (and also power increase by shortening the ROM) so we will see how that plays out.
OK gotta grind then chill and enjoy this Saturday!!!
OOOOO BABY WE GOT THAT SERIOUS FKN DRAMA!!! Ok not really serious its about Powerlifting so its drama about a game we play for fun in our free time but still OOOOO BABY!!!
So Israel called out Pikis.
Pikis is the first in Mexico to total 800kg (any class) and Raw and in the 100kg class…and also banned for life from IPF. He is 40. Israel is like 22ish and in the 110kg class super strong competes in Wraps and his Squats are HIGH AF like Snoop Dog on 420. He has totaled 837.5kg in a comp where his Squats inexplicably were passed.
Well IG let him have it. I missed it all. Israel had to delete his post. Luis told me about it and sent me this stuff.
I assume this came later after IG posted everything “Leave him alone hes dead already”
And lastly…I will have this on my mind because both will probably be there. If I can pull it together for one last hurrah traveling to Mexico City is pretty cheap.
Is that actually the deepest point in his squat in meet? Not just someone conveniently taking a screenshot at that point in the lift?
Because if it is, and it got passed by even one judge, fuck. It’s higher than ANY squat the fuckwit brigade point out as high in multiply.
Is that something that gets passed regularly in Mexico? That would make it really hard for Mexican PLers competing anywhere outside the country. Like, obviously you’re in control of your squatting but if someone squatting like that went overseas they’d embarrass themselves.
He posted that on his IG so I have to assume he screenshot the deepest point. Pretty sure that was in Brazil and he kind of traveled there as a guest or what not. He is really well known in these parts having been on TV a few times for his PL work and his PL gym. I am guessing that skewed the Judging a bit.
At local meets I see some WTF get passed mostly on soft Deadlift lockouts. From what I see Mexico has a too much depth issue I think because of the Facebook Federation being the most prominent Federation down here
Quads and Hamstrings
Squats
2x10@145
2x10@235
10@285
Quad X
Leg Press
Ham Curl
Good Mornings
Split Squats
Everything felt a bit rusted but it loosened up.
I kind of target the Quads first because I think that the hamstrings kick in more and more as the Quads get fatigued (or at least I feel something working back there) then I move on to Hamstrings to finish them off.
Back was feeling mostly good, a bit of an iffy moment on walk out on that 285 some how. The plan is to add Deads in next week if my back is a go.
DIET: Bikini Prep Still not tracking. Might need to next week as I have a feeling my strength will drop off a cliff soon.
Meal #1: 4 Eggs and Oats or Rice (which ever I have)
Meal #2: Rice and 100g Chicken
Meal #3: Protein Shake (no carbs)
Meal #4-6 125g Chicken and a potato or veggies
6 Underground: Life Porn The CIA actually does what they did in the movie (quite frequently in these parts) but there is no team to go around fixing all the BS that the CIA does. CIA is worse than SPECTRE imo.
Supergirl Season 4: COMMUNICATE FFS KARA JUST TELL HER!!! Damn for all the dialogue on these shows they sure never say anything. Other than that mostly loved it. Getting sick of all the Racist story lines but I guess that is what is current which sucks.
(chronic overshooting)
