What are you weighing now, you strong bastard?
Never mind, I just read it…179
[quote]whup wrote:
Never mind, I just read it…179[/quote]
More like “small bastard” amirite?
If anything’s gonna get me to 190 it will be this:
Damn good chicken thighs
1 Family pack of chicken thighs
1/4 c or so coconut oil
Parmesan cheese
Garlic powder
Ms Dash original
Place washed thighs in baking pan. Heat coconut oil if it’s not already liquid. Pour oil over thighs and rub it in. Generously sprinkle garlic powder, Ms Dash, and Parmesan cheese over chicken. Bake in oven @ 350F for 45 mins - 1 hr. Let cool and refrigerate for later. Add sea salt or kosher salt after re-heating and enjoy the ecstasy.
God damn good sweet potato
Sweet potatoes
Shavings of coconut oil
Bake sweet potatoes simultaneously with the chicken thighs. Refrigerate for later. After re-heating sweet potato, shave a little coconut oil and apply to hot potato (way better than butter). Add sea or kosher salt to taste.
Try to remember to chew as you inhale this delicious meal.
thurs 9/16
warm up: DB arm swings, AVG shoulder traction (plus deeeeep pec stretch), mil press, muscle snatch
mil press
95,115,135x5, 155x4 (ambitious), push press - TUT sets: 135x10, 135x12
chin up
BW,45,70,90x5, TUT sets: 45x10,15
dips
BW,45x10, 70,90x6, 115x6,6,6
NG chins
BWx7x10
BB reverse curl
45,65,85x10, 95x10,10,10+3+3
diamond pushup - idea from that massive bencher sincity
BWx4x15, BWx20,17
First: should have done push presses exclusively, no mil pressing. Oh well. Chins were a nice change of pace. For the TUT sets, I didn’t go all the way up (like nose to bar) or all the way down (no resting at the bottom). Felt pretty good. Dips were nice, NG chins were great. Really tried to pull the elbows down and away just using my back and felt it pretty solidly in the back. Reverse curls were much better than expected. Diamond pushups were nasty and I will do these a lot more.
The reason I’m going so many days in a row is that I’m trying to get my schedule back to Monday squat days. At the end of next week things should be back to normal and I can go back to 4 days/week.
Edit: Also, quads and glutes are cooked today. Mission accomplished 
fri 9/17
warm up: back raise & decline situp x3, leg swings, DB swings
conv dl - belt at 365
135,225,315,365,405x5, TUT set: 315x10 (fuck it)
WS SLDL
135x3x10
calf raises
Cut it short and took it easy today. Gonna rest this weekend, take it easy Monday, and hopefully be ready to kill it with squats on Tuesday.
mon 9/20
warm up: mil press, muscle snatch, lots and lots of bar benching
bench - many, many warm up sets and reps
185x3x5, TUT sets: 135x15, 155x13
cable row - close neutral grip
many sets of 10
cable fly
muscle snatch
5 sets each
incline bench
135x3x10
cable row - wide neutral grip
3x10
EZ curl
65x5x10+
diamond pushup
BWx4x15, BWx25
stretch like whoa
Great day today! Pulling the bar apart hard and initiating the bench by driving the elbows out hard results in zero pain or discomfort! This might be the technique breakthrough I’ve been hoping for. I will try 3x5 for working sets, shooting for 7+ on last set for the next two weeks and see what happens.
tues 9/21
warm up: leg swings, DB swings
squat - belt at 405, wraps at 455
135,225,315x5, 365x3, 405x3, 455x3, 475x3, 495x3 (PR +2 reps)
BB lunge - steps total, belt at 275
135x10, 225x10, 275x10, 315x6,8,10
leg press - high and wide
180,270,360,450x10
calf raises
same as above
Hell yes on the squat PR. BB lunges were ok… my right leg is weaker than my left… I think it’s actually the glute that needs work. I will keep on lunging and hopefully it will straighten itself out. Ran low on time and had to cut the leg pressing short.
Also I lost my wallet 
fucking stretchy pants ejected it while I was walking to school. I’m really hoping it shows up.
Sorry for the shitty back lighting. There’s not really space on the other side.
BB lunges. You can see I have trouble with the right leg.
wed 9/22
warm up: swings with a bar end 2x10 each side plus 1x10 each side (this felt really really good)
mil press
95,115,135x5, 145x5,5,6, 95x15
chin up
BW,25,45,70x5, 90x2x5, BWx16
dip
BWx2x10, 45x10, 90x3x10
Hammer strength front lat pulldown - 1.25 means a plate plus a quarter per side
1,2,2.25,2.25x10, 3x8, 2x15+
feet-elevated pushup
BWx3x15, BWx20, BWx15+
EZ curl - 15lb bar
65x3x15, 65x20
Weak pressing today but I honestly don’t care. Shoulders weren’t quite recovered from Monday. Just have to get through this week and everything will be back to normal. Should have went lighter on the chins. Dips were excellent. HS lat pulldown was pretty sweet… got a decent lat pump going. Pushups were amazing! Tried to send the elbows back to target the tri’s more but definitely got some good pec work in there as well. Curls were fine (tried one reverse curl and it hurt like hell in the left arm, so gave up on that pretty quick).
Just going to eat and rest and kill it tomorrow. Coast Friday and then next week go RAW!!! for squats and deads to keep the weight lower. Gotta get caught up on recovery so I can make a push for a 3xBW squat in the next couple months (535 ok, 545 better).
thurs 9/23
warm up: leg swings, DB swings
sumo dl - belt at 455
225,315,405x5, 455x3, 495x3, 505x3, 515x4 (PR +2 reps!)
RDL - very close stance duck foot, belt at 365
135,225,315x10, 365x3x10
standing calf raise - used dip belt to add weight!
BWx2x20++, 90x30, 180x20+
STR band leg traction
Decent deadlift PR today! My glutes and adductors were still pretty tender from squats/lunges on Tuesday but hey, the hard part of the week is over! I’m very happy that the dead is moving up. It was beginning to look like my squat might pass it but no longer. This “no direct low back work” on squat days is a great idea… if it’s not already struggling come dead day then it isn’t sore after deads.
RDLs were good. Calves were good. Band stretching is god damn amazing.
Video (pardon the bad language):
Forgot to enter my log on Friday. Didn’t write it down so:
fri 9/24
warm up: bar end arm swings, mil press, muscle snatch
bench - working sets
205x5, 215x5, 225x5, 135x20
cable row - wide neutral grip
incline bench - working sets
185x2x4, 135x12
hammer strength row
EZ curls
pushups
Benching was no problem at all. Will keep trying to pull the bar apart.
You touch and go deadlift guys are really funny. Just hanging out at the top, getting pumped for the next rep. Great squatting and pulling! Are you considering competing at some point?
[quote]mrodock wrote:
You touch and go deadlift guys are really funny. Just hanging out at the top, getting pumped for the next rep. Great squatting and pulling! Are you considering competing at some point?[/quote]
Hah, I consider myself lucky if I get into the right position and am able to make the pull. Why screw it up by resting at the bottom? lol
At least grip isn’t an issue at this point.
No plans for competing… gotta make sure I can actually bench before considering that seriously.
mon 9/27
RAW?? What was I thinking?
warmup: back raise, ab wheel, leg swing, DB swing
squat - belt and wraps at 455
135,225,315x5, 365x3, 405x1, 455x3, 475x3, 495x3 (better form than last week)
BB lunge - belt for 275
135,225,275x10, 225x34 (this suuuuucked)
Nautilus calf raise
4 sets
WS leg press - wide and high
200,400,480x10, 200x50
leg press calf raise
4 sets
Decent day today. Squats felt much better for the most part. 405 was supposed to be for 3 but I dropped way too fast on rep 2 and just set it down… not going to kill myself over a warm up set. Better quality video for 495x3. Couple powerlifter commented that depth was golden, but still looks a little high WTF. Really I have no idea where my hip crease is and my knees travel forward so much that extra bar ROM doesn’t seem to equate to hip-below-parallel. Frustrating. Might try working up to a new 1RM next time and work up to tripling it eventually.
Gonna have to switch out the BB lunges for next week. 225x34 was hard. Leg pressing was great, but 200x50 was also hard. Nailed the adductors though, which hopefully will translate to more power off the floor.
Vid:
tues 9/28
warm up: 8lb DB arm swings, mil press, muscle snatch
mil press
95,115,135,145,155x5 push press: 135x10+
chin up
BW,25,45,70,80x5, 90x6
dip
BWx2x10, 45,90x10, 115x6
NG chin
BWx5x10
EZ curl/floor skullcrusher - 15lb bar
65,75,85x10, 95x7/10
stretch for like 15 minutes
Last mil press rep at 155 was a grinder. Left shoulder felt funny, then during dips my left elbow/bicep flared up. Not really sure what’s going on here, but my left pec/shoulder/bicep/brachioradialis are all hurting. Stretched hard in all sorts of ways to try and loosen things up. Band stretching (‘soft’ stretching) is not enough… gotta do some hard static stretching, too. Right side is in much better condition.
Anyway, not a bad session considering the challenges.
Man the 495x3 squats are impressive, as is the 515x4 deadlift. You’re moving some huge weight here. Any idea what your maxes are at these days? Also how the hell are you so strong when you weigh nothing?
[quote]Astar wrote:
Man the 495x3 squats are impressive, as is the 515x4 deadlift. You’re moving some huge weight here. Any idea what your maxes are at these days? Also how the hell are you so strong when you weigh nothing?[/quote]
No idea about the maxes, but I’m going to try to pull a PR single on Thursday and potentially a max squat single week-after-next. I like setting a 1RM and then work my way up to tripling it… seems to work well for squat and dead anyway. Not so much for mil press. Who knows if it works for bench, just getting back into that.
LOfuckinL at weighing nothing 
dunno what to say. I just bust my ass, stretch and roll religiously, and try to eat good stuff.
thurs 9/30
warm up: DB swing, leg swing
sumo dl - belt at 495
225,315x5, 405x3, 495x1, 535x1 (PR +10lbs), 545x1 (PR +10lbs and 3xBW!), 565x0 (moon shot)
SLDL - belt at 365
135,225,315x10, 365x2x10
leg press - wide and high, plates per side
2,4,6,7x10
leg press calf raises
superset
Stretch!
Yay!!! Finally got the 3xBW deadlift (545@179). Went for the small PR first, then hit my goal, then gave 565 a shot. Didn’t budge but that’s ok… more adductor and quad training for me. 545 was very not bad… definitely conceivable that I could hit that for 3+ in the near future. Hopefully I can get 585 this year.
Video:
Awesome, dude. Congrats on the Deadlift. Yeah bitches
Yeah that’s sick, huge milestone