T-Ransformation: Week 20 - Rest
Nutrition
12:00: sandwich, Rockstar, blueberries
16:00: protein bar
18:00: chocolate
21:00: turkey breast, roast veg, tomatoes
Bodyweight: 95.3kg
I think I was around 2650kcal and 200g protein today. I’m feeling a bit rough, think I might be coming down with a cold.
@MarkKO Thanks a lot man, I certainly made some good lighting gains.
just joshin’
T-Ransformation: Week 20 - Stuff
Climbing
60min
Run
1 mile
Time: 8:43
Went to an indoor climbing place for an hour of bouldering which was great fun. Shredded my hands for deadlifts tomorrow though.
@Dr_Pangloss: I like it, new log title?
T-Ransformation: Week 20 - Summary
Bodyweight: 95.2kg
Training: minimalist
Nutrition: fine
Nutrition-wise I slipped a bit this week. Nothing horrible, just haven’t been tracking things the last couple of days. I only hit the gym once this week, but it was a big full-body session.
Week 21: Lower Body
Deadlifts
180kg: 2 - belt on, mixed grip
190kg: 2
205kg: 2
230kg: F - straps on
Front Squats
100kg: 5x1
All sets belted.
Pistol Squats
BW: 3x5
Unfortunately the gym closed earlier than expected, but I’m happy with how today went. I shouldn’t have gone for the 230kg again, but I guess I don’t learn! Failed at the knees.
Week 21: Upper Body
Pull-Ups
BW: 4x8
Barbell Press
60kg: 4x5
Pulley Row
55kg: 4x20
Bench Press
100kg: 5,3,4,4
Dumbbell Curls
15kg: 4x10
Good upper body session today. I found a new room at the gym that had 48kg kettlebells and damn they were humbling! Did a set of two-handed swings (no idea how @jblues85 does them with one hand) and failed a Turkish get-up. My grip is well and truly fried now, the past 3 days have not been forearm-friendly!
Edit: Run
Afterwards I did some sprints with a friend. We ran a total of 1.5 miles in short bursts.
The 48 kg was quite humbling when I first got my hands on it as well so I definitely feel your pain there. 2 Handed Swings weren’t so bad I guess because I’ve always sprinkled in doubles work here and there with my 55’s. The 1 Handed Swings were definitely humbling for me. Definitely makes you pay more attention to your swing form and grip.
I’m impressed you attempted a TGU with The Beast!!! I’m not quite ready to test those waters yet!!
Week 21: Rest
11:30: Monster, sandwich, chocolate, blueberries
15:00: Red Bull, protein bar
18:30: Lean beef mince, potatoes, veg
Bodyweight: 95.1kg
My nutrition has been bad this weekend and I was very hungry today. At a guess I’d say this was around 2700-2800kcal and 180-190g protein. I’m very happy with my bodyweight but it won’t last if I keep going like this, so from tomorrow I’ll be back down to 2500kcal.
@jblues85 I can’t imagine trying one-arm swings with that thing! My grip would not cope.
Week 21: Rest
13:00: Monster, sandwich, blackberries
16:00: Red bull
19:00: Chicken breast, roast veg
Bodyweight: 95.3kg
2500kcal and 220g protein today. Pretty hungry.
Week 21: Run
Run
4 miles
Time: 37:40
This was a very good run today - my fastest 4 miles so far. I was thinking of going for a 10k but my right Achilles was quite uncomfortable so I held back.
Nutrition
12:30: Rockstar, sandwich, blueberries
14:30: Red bull, protein bar, chocolate
19:00: chicken breast, potatoes, tomatoes
Bodyweight: 94.8kg
2600kcal and 170g of protein today. First weight under 95kg (209lbs), which I always think of as a big landmark. Too much sugar but I think the run makes up for that.
Week 21: Lower Body
Kettlebell Swings
28kg: 50-45-40-35-30
Pistol Squats
BW: 1-2-3-4-5
I did this superset out of guilt after the apple pie. The swings fried my grip and the pistol squats bothered my right knee (a bad idea after yesterday’s run).
Nutrition
12:00: Monster, sandwich, blueberries
16:00: biscuits, protein bar
19:00: duck, potatoes, peas
22:00: apple pie
Bodyweight: 94.0kg
My calves, knees and ankles are a little stiff today, but not bad considering. I’m not sure how much I ate, but I think under 3000kcal. 94.0kg is a significant new bodyweight low.
Week 21: Summary
Bodyweight: 94.8kg
Training: 1 upper, 2 lower, sprints and a long run
Nutrition: fine
A good week. My nutrition wasn’t great over the weekend but I think that boosted my metabolism and had a positive effect overall. The 4 mile run was the main highlight.
Week 22: Gym
Pull-Ups
BW: 4x8
Dips
BW: 4x8
Deadlifts
170kg: 5 - belt on, mixed grip
180kg: 4
200kg: 1 (failed second rep)
215kg: F
Front Squats
60kg: 5
80kg: 1
100kg: F, F ( failed the clean)
All sets belted
Bodyweight: 94.3kg
This was horseshit. Let’s be completely honest - sub 500lbs deadlift is bitch territory for a 210lb 26yo man with a 8 year training history. And that’s nothing compared to my squats. This was week 4 of the Tim Henrique’s routine and I was meant to get 200kg for 3. Pathetic.
I’m going to be a MIA for a bit, lots going on.
I think it’s still possible to continue on the programme as it is so whilst by all means go quiet on the logging but I hope you don’t plan on calling it quits because of one bad workout.
Barely anyone on this site is where they want to be, you don’t need me to remind you that that’s the entire point of training.
Hope everything is ok personally, if you do go awol let me know when you beat me to 92kg 
Thanks man. Yeah I think I’ll deload in 5 days or so (some singles with 140kg) and then attempt today’s session again in about 10-12 days. Just a lot of work stuff etc.
Yep.
Week 22 - Summary
Bodyweight: 94.3kg
Training: 1 gym session, GTG pistols/one arm push-ups
Nutrition: Poor
This was a busy week, but not from a training perspective. I did one gym session which in hindsight wasn’t the worst, and then did frequent pistol singles for the rest of the week. This has definitely lead to an improvement in my right leg pistol squats, but they do stiffen up my hips. My knees both have a lot of crepitus, but they haven’t been sore.
Week 23 - Gym
Deadlifts
160kg: 1
180kg: 1 - belt on, mixed grip
200kg: 1
210kg: 1
Dips/Pull-Ups Superset
BW: 3x8/8
This was a nice low volume full body session to get back into the swing of things. I’m happy with the strapless 210kg single, I’m not actually certain I’ve done that before. I’ve been very busy the last 10 days and so I’ve just been doing grease the groove pistol squats every day (and some days also one arm push-ups). It’s definitely improved my right leg pistol squats, although it leaves my hips feeling pretty stiff.
My nutrition hasn’t been great and I haven’t had my scales with me, so tomorrow’s morning weight will probably be disappointing. I’m motivated to sort that out (after tonight’s work barbecue)!
EDIT: I just went through my log and I have deadlifted 210kg without straps once before, on the 15th of Feb. Using it as my training max for the Tim Henriques routine was definitely overly ambitious.
Week 23: Upper Body
Pull-Ups
BW: 8,8,5,4
Incline Dumbbell Press
30kg: 10
35kg: 10
40kg: 5 - flat
30kg: 10
Dumbbell Row
40kg: 3x10
This was a nice upper body session. My upper back was pretty fried from the pull-ups yesterday following my time off, but otherwise it was good. I really struggled getting the 40kg dumbbells into position on the incline bench, but my ego couldn’t handle putting them back unlifted so I did one set with the bench flat.
Nutrition
11:30: BLT, Rockstar, banana
15:00: 2 bananas, protein bar
17:00: cookie
20:30: chicken, sweet potato
This was around 2700kcal and 200g protein, which isn’t perfect but is a step in the right direction. I was up at 05:30 this morning for work and forgot to weigh myself in a rush, so I’ll have to wait until tomorrow to be crushed lol.
Plan
I’m keen to train frequently for the next little while, so I think I’m going to run an upper-lower-cardio split. In 3 weeks time I have a 9-day holiday so I’m not planning long term at the moment. Just having fun training, and I’ll think about a full routine when I get back. Maybe 5/3/1.
Week 23: Lower Body
Deadlifts
170kg: 1 - double overhand
185kg: F
195kg: 1 - mixed grip - beltless PR
Front Squats
60kg: 3
80kg: 3x3
90kg: 3
All sets belted and cleaned.
Pistol Squat/Hanging Leg Raise - Superset
BW: 4x3/5
This was a very good lower body session. As I’d done a heavy single 2 days ago I thought I’d try more volume at a lower percentage today and I had the idea of trying max reps with 170kg (double overhand, no belt) as that was my all time best prior to this log. That really didn’t work out though lol, due to a combination of my upper back/grip being fried and a bit of a mental block around lifting double overhand. 170kg went up fast, but I knew a second rep would be difficult to keep hold of. I failed 185kg double overhand and then got 195kg with a mixed grip, which is a beltless PR.
I really struggled with cleaning the bar for the front squats and failed a couple of attempts with 90kg before dropping down to 80kg. After 3 sets with 80kg I’d got into a bit of a groove and tried a triple with 90kg which was a real grind. That’s my first time doing 90kg for more than a single (I think). The pistol squats felt technically extremely smooth (I think the last 10 days made a real difference), but my quads were pretty pumped up from the front squats.
Nutrition
11:30: crumpets, eggs
13:30: Monster, protein bar
19:30: Chicken breast, roast veg
Bodyweight: 96.2kg
I’m pretty happy with a bodyweight of 96.2kg (212lbs), that’s easily sorted. This was 2600kcal and 190g of protein.