squat (to box for depth)
135x5, 185x5, 225x5, 275x5, 315x5, 345x3, 385x2 (PR), 315x7 (no box)
GM
135x6, 225x10,10 out of time
stretching
squat: warm ups went smoothly, but 2nd rep at 385 was pretty hard on my back for some reason. if it was monday, and i was at bay state, i would have warmed up more thoroughly with the reverse hyper. that’s alright, next month i will smash that weight. stayed light on the good mornings… i still remember how i tweaked my back.
i must stay fresh for deadlifting on friday.
we’ll see how benching goes tomorrow… i want to learn a new, better groove that is less tucked and with more pec involvement. to that end i will probably knock my bench back 10% or so and work my way back up. plus i will be benching at school for the rest of the semester, and i want to be able to unrack the weight myself.
food is Mcarb, 4000 cals, 196/350/210g, fat/carb/prot. bodyweight was 185.
alright, i don’t know how to pose, but here are some pics. this is me at 185. excuse the uneven skin and squat bar marks. as you can see, i don’t really have a chest and i need to fix this.
bench (new groove)
135x2x5, 185x2x5, 225x5, 255x3, 285x1, 225x8, 185x13
bb row
185x5, 235x5, 275x3, 295x3
bb hang row
225x11,10
db inc bp: 60x10, 70x10
db row: 100x10,10
EZ curlz/extensionz
so figured i’d start trying to touch just below the nips today, and flair the elbows a little more to get more pec involvement. i was unsure how this would feel, but surprisingly it felt fine. i think this groove has more potential because all the warm ups where great, i unracked everything up to 285, and everything was good. 285 felt smooth and easy, but i didn’t want to push it without more practice. instead of knocking 10% off the training max, i think i’ll just keep it going.
i rolled my lower back on a medicine ball a couple times during the benching and rowing to loosen it up. it worked! i’m gonna roll the back and the glutes a lot for the foreseeable future.
db and curls/extensions just because i had some time.
food today is Hcarb, 4200 cals, 98/630/200g, fat/carb/prot. bw was 183 after lifting
thought i might share what food for a day looks like. this is for Mcarb, 4000 cals, 178/350/250g, fat/carb/prot.
2 bananas
6 eggs
10 oz buckwheat
4 oz roman beans
6 fl oz heavy cream
2 fl oz olive oil
8.5 oz chicken breast
3 scoops whey isolate (25g protein/scoop)
3 oz potato
8 oz whole milk vanilla yogurt
4 oz beets
generally, the bananas, buckwheat and whey protein go into my breakfast/workout shakes. cream goes into my eggs, which are then scrambled. beans, potatoes and chicken are eaten as a solid meal with lettuce or sauerkraut. the yogurt is delicious all on its own. the olive oil… well there’s no good way to get that down that i’ve figured out. i keep reading about olive oil shots though… maybe i’ll give that a try.
any other food ideas? no gluten, and no milk until i can get my hands on some raw milk.
[quote]grettiron wrote:
thought i might share what food for a day looks like. this is for Mcarb, 4000 cals, 178/350/250g, fat/carb/prot.
2 bananas
6 eggs
10 oz buckwheat
4 oz roman beans
6 fl oz heavy cream
2 fl oz olive oil
8.5 oz chicken breast
3 scoops whey isolate (25g protein/scoop)
3 oz potato
8 oz whole milk vanilla yogurt
4 oz beets
generally, the bananas, buckwheat and whey protein go into my breakfast/workout shakes. cream goes into my eggs, which are then scrambled. beans, potatoes and chicken are eaten as a solid meal with lettuce or sauerkraut. the yogurt is delicious all on its own. the olive oil… well there’s no good way to get that down that i’ve figured out. i keep reading about olive oil shots though… maybe i’ll give that a try.
any other food ideas? no gluten, and no milk until i can get my hands on some raw milk.[/quote]
I add EVOO and peanut butter to my shakes. I also eat cottage cheese.
[quote]whup wrote:
grettiron wrote:
thought i might share what food for a day looks like. this is for Mcarb, 4000 cals, 178/350/250g, fat/carb/prot.
2 bananas
6 eggs
10 oz buckwheat
4 oz roman beans
6 fl oz heavy cream
2 fl oz olive oil
8.5 oz chicken breast
3 scoops whey isolate (25g protein/scoop)
3 oz potato
8 oz whole milk vanilla yogurt
4 oz beets
generally, the bananas, buckwheat and whey protein go into my breakfast/workout shakes. cream goes into my eggs, which are then scrambled. beans, potatoes and chicken are eaten as a solid meal with lettuce or sauerkraut. the yogurt is delicious all on its own. the olive oil… well there’s no good way to get that down that i’ve figured out. i keep reading about olive oil shots though… maybe i’ll give that a try.
any other food ideas? no gluten, and no milk until i can get my hands on some raw milk.
I add EVOO and peanut butter to my shakes. I also eat cottage cheese.[/quote].
ahh cottage cheese, how could i forget?!
pb shows up on my high carb days.
thanks for the input whup.
my guts were wrecked this morning. i hope it’s not the beans, they taste pretty good! i’m going to cut them out for a bit, then re-introduce them later and see if it happens again.
well shit. i’ve been waiting years for today and i fucking choke. so much fail today i don’t want to look at myself. fucking weak and stupid is no way to be. at least i got one PR. i believe my previous touch and go best was 405x15. funny thing, it was pretty easy. i’m sure i had 20 or more in me, but guess what? i forgot to put a collar on, and the plates were walking off one side. fucking weak.
mil press
95x5, 105x5, 115x5, 135x5, 145x3, 165x0, push press: 165x8, 165x11 (PR)
pull up
+25x5, +25x5, +45x5, +75x3, +105x4, special pull up: bwx10, +45x10
curls and extensions
not so great again today. i had a scratchy throat yesterday, and a sore throat today. not feeling well at all. lots of rest and fluids is in order i guess. ugh it’s been a while since i’ve been sick.
deload squat
135x10, 185x10, 225x5, 245x5, 265x5, 285x5
sissy squat
bwx10, 115x3x10
one leg reverse hyper
+140x10,15
food was Hcarb, 4k cals, 89/600/200g, fat/carb/prot. turned down the cals a little during deload week. also i was f-ing sick yesterday, but felt good by midday today.
saw a sports chiro today for my lower back. my stabilization sucks on one side; he gave me some exercises to do, cracked my back, and did a little graston’s on my hamstrings.
practicing the new groove on the bench. feels good so far!
food is Mcarb, 3.8k cals, 163/333/250g, fat/carb/prot. bodyweight was 185 - not bad for being sick and not eating much this weekend! my goal is to be a solid 186 by the end of the month… pretty doable i think.
well shit. i’ve been waiting years for today and i fucking choke. so much fail today i don’t want to look at myself. fucking weak and stupid is no way to be. at least i got one PR. i believe my previous touch and go best was 405x15. funny thing, it was pretty easy. i’m sure i had 20 or more in me, but guess what? i forgot to put a collar on, and the plates were walking off one side. fucking weak.
[/quote]
405x17 is pretty intense man, nice work.
Also, your walking lunges are HEAVY, I see what you were talking about now in Papa Nick’s log.
well shit. i’ve been waiting years for today and i fucking choke. so much fail today i don’t want to look at myself. fucking weak and stupid is no way to be. at least i got one PR. i believe my previous touch and go best was 405x15. funny thing, it was pretty easy. i’m sure i had 20 or more in me, but guess what? i forgot to put a collar on, and the plates were walking off one side. fucking weak.
405x17 is pretty intense man, nice work.
Also, your walking lunges are HEAVY, I see what you were talking about now in Papa Nick’s log.
[/quote]
thanks man. i’m going to rep out touch and go for a set or two after my 531 work sets for a while. i definitely felt a little something in my legs after doing that set.
there are a few assistance exercises that i swear by, and walking lunges are one of them! i’ve been using straps the last couple sessions and just going for distance, but i think i’m gonna go strapless next time for giggles.
thanks for stopping by gmoore. i appreciate the comments!
no lifting, but i could put on my shoes and socks this morning with zero discomfort in my low back! nice! whatever the chiro is doing seems to be working.
also, 3800 cals/day might be some sort of minimum intake for me. i woke up ravenous at 5am, despite having nearly 8oz of chicken before bed.
food today is Mcarb again, 3800 cals, 163/333/250g, fat/carb/prot. bodyweight was 185 again.
free squat (no box)
135, 185, 225, 275, 315x5, 335x5, 355x5, 315x11, heels on 5lb plate and close stance: 225x15
kb swing
60x10+, 60+purple x10+
squats were tough. around rep 7 of the 315 set, i figured out how to stay tight in the hole. close-stance, heel elevated squats where completely different… my legs are fried.
food was SHcarb, 5500 cals, 133/825/250g, fat/carb/prot. bodyweight was 181 :((((
by the way, that’s a lot of food:
2 bananas
2 eggs
16 oz buckwheat
22 fl oz OJ
3 oz pb
4 oz raisins
3 oz honey
1 fl oz heavy cream
3 scoops whey isolate
4 oz cottage cheese
16 oz potato
12 oz vanilla yogurt
32 fl oz whole milk
ok so benching was very bad today. i was all over the place on the 265 set. i tried to redeem myself with the down sets, but to no avail. got a nice pump in the pecs though… [sarcasm]
this may have been due to a narrower grip than usual? i don’t know.
we’ll see what the rest of the month brings, but i strongly suspect i will be re-setting my training max next cycle.
i did manage to set a row PR though! my legs, being fried from last night, were the limiting factor for the rows. my quads were on fire!
DUH means double-under-hand.
food today is Hcarb, 5000 cals, 111/750/250g, fat/carb/prot. bodyweight was 183. i have 6 days to put 3 more lbs on. man i thought i had a lock on 186 by the end of sept., but then there was this curve ball! fuck deload weeks. they screw up my eating, my technique, and my strength.
