Friday: Wheeee, im fucking around not getting anything accomplished!
Shrugs - lots (nearly torsioned one of my balls on one of these sets. having massive testicles comes at a price… guess i need bigger quads for protection)
haney shrugs - a few sets squeezin dem traps and rear delts
rear delt flies - a few sets to failure.
tried some seated dumbbell cleans. I don’t really get them so i stopped
Band pullaparts - a bunch, slow, squeezing each muscle
Saturday: another mini-deload day.
full dips - up to 2 sets of 6 at 70. these were angering my collarbones so I moved on
close grip bench (hands about an inch from the smooth) - ramp (with a bunch of sets) to 185 for a pretty easy double. got out of position and missed 195 haha.
smith JM press - up to a set or two at 1pps, a few more sets at 1p and a 10 ps.
if I can get my shoulders totally comfortable with dips I’ll use them, but if not I’ll do close grip bench. It actually felt pretty good surprisingly.
Sunday’s off. come Monday, ill start pushing it again. this little deload seems to be just what my immunse system and adductors needed lol.
Monday:
OHP - 115 for ~10 x 3. short rests. Awesome and fast except the last rep of course. Love the wider grip.
I couldn’t get the feel on face pulls so I didn’t do them. Doesn’t really matter, I’m just striving for shoulder nirvana.
few LYTP circuits, retractions, serratus work
and 100 total band pullaparts
1800 cals so far. 2200 to go.
Tuesday:
broad jumps
Deadlift - up to 295, 315 broke the floor reasonably quickly, but my low back started to round a little so I put it back down. Then ~7 mid rest singles at 295. All of them real fast. I read some stuff and watched some videos and my form actually feels pretty good. I stopped cause my adductors were starting to make themselves known. They’re much better and I think if I baby them for a bit that they’ll get better while letting me progress.
Back raises/hyperextensions/whatever they’re called - a bunch of high rep sets up to 73 lb db. My inner hamstring tendon at the back of the knee (whatever IT’S called) feels real dodgy on these. Like it’s gonna tear. I guess we’ll see if it’s just weak or if it really is gonna tear hahah
No shrugs cause I was suddenly struck by nausea. I have 1600 more calories to get in for today, so that’ll be real fun…
EDIT: my naked, evening weight was 152. ??? (I actually weighed myself on Monday cause i forgot it wasnt tuesday and I was still 154 then.) Either way, I’m going up to 4500.
Wednesday:
Incline from pins - failed a few higher weights oddly. so 165 for ~13 short rest singles. Pathetic, but it’s the best I could do. (Break the bar, and keep it in front)
Incline dumbbell press - 63’s for ~7 pretty short rest sets of 5. (from a slightly lower incline then before.)
Sort of progress on the dumbbell press but nothing else.
Gonna do 200 band pullaparts tonight cause I forgot them yesterday.
Incline from pins uses up the only rack in the gym (with no chance to work in cause of the bench and pins) which is just a tad anti-social. (My arms are too short to use the normal incline bench) Previously, since I basically had no schedule I could be flexbible around other people but now it’s an issue. Also, I just realized, that when I go home on breaks (summer, etc), I won’t have access to an incline bench or adjustable pins.
So I’m making one last change and just gonna do bench press for the foreseeable future unless it’s a problem for my shoulders which I doubt.
I still need 3100 cals for the day.
EDIT: went in for another session where I did ~5 sets of straight bar curls (cause that’s all i have at home) at 65. Then 200 total band pullaparts. (keep your neck neutral) right around the end my shoulders suddenly started to feel amazing. I should do pullaparts as part of my warmup.
damn, buck
you’ve grown some
keep it up
Thanks, fro. It doesn’t feel that way, but looking at the big picture I guess I have.
Thursday:
Kinda weak session. The squat’s going (back) up, but way too slowly. I have lots of excuses though! My hasmtrings, but mostly my lower back are quite fatigued from Tuesday, i think due to the hypers, which are very new to my body. My squat form was quite hit or miss, also probably cause of the lower back fatigue. Also, I have a chest cold and I was fighting nausea the whole time. But I got some work in anyway so whatever.
Olympic squat - 265 x 3, 265 x 2, 265 x 1 (would have had the second, but I fucked it up and got too far forward). I figured that since my form was kinda going to shit, I’d do some higher reps. so 225 x 7 or 8. then 225 x 9 or 10 with a few seconds in between reps on the last few. All sets were pretty short rest. My adductors are fine happily.
Barbell rows (strict, horizontal torso, hands fairly wide, off the floor) 155 for 5 x 5 short rests. (I’m starting very conservatively on these cause of all my aforementioned excuses.) I also need to change my schedule so that I’m not curling right before rowing. Or just adapt to it… I’m gonna do barbell rows, cause there’s some limits on DB rows coming up pretty fast. I cant do em at home, cant fit enough weight on my handle while keeping a good ROM.
I wish I didn’t have to curl, my biceps hurt. waahhhh.
I still need 2100 calories for the day.
cant wait for tomorrow and to squat again on saturday without all these issues. Gonna be kick ass
Friday:
Forgot that the gym closes early today so I didn’t have time for everything. I think I’ll close grip bench on Saturday.
OHP - 120 x 3, then 5 more mid/short rest doubles. Each time I tried for the third rep, and each time I couldn’t get through the sticking point.
This was on barely any food all day unfortunately though I did have my chocolate milk.
I’ve had a weird ache/pain along my left arm all day. It comes in waves and seems to radiate from my left mid/rear delt. A lot like a growing pain actually.
I still need 2400 more cals.
Just out of interest I measured my left leg around the thickest part last night and it’s 25.5 inches. I have no idea where that stacks up, (not very big, I would assume) but it’ll be interesting to measure again in a few months and see how fast they’re growing.
Saturday:
Olympic squat - 5 mid/short rest triples at 265. then I missed one of the sides racking it and twisted my lumbar around. No pain or anything but I thought it wise to stop there just in case. Fuck yeah, I got the form back. I love squats…
Barbell row - 5 x 5 at 175 (I slacked on my warm up for these…) Still not very near my limit, but I want to start kinda light to keep grooving the movement pattern.
Alternating with: (though with some rest to catch my breath)
Close grip bench - warm up, then 170 x 3, 170 x 5 (I was pretty wobbly, also my elbows insisted on turning this into a regular bench press instead of the tucked to my ribs style I planned on.) I had to cut it off here cause the gym was closing.
My left brachialis/elbow area hurts. Possibly not warming up well for the rows was an issue.
I’ve had 2000 cals so far, and I’m not sure if I can get anymore without eating absolute junk. I fucked up the schedule and everythings closed. My only option is to eat out of the vending machines since I’ve cleaned out my fridge too…
— Goals (re)post —
OHP - 225 by the Fourth of July, NOT bounced off my lats
Deadlift - 405 by May 1.
Olympic squat - 335 by April 13
Bench press - 245 by April 11 (EDIT: I’m on a 16 week program, so scratch this.)
BW - 160 lbs naked, evening, post-piss by March 17 - Failed.
— Schedule (changed assistance work a bit) —
monday
OHP, (Pin press) shoulder prehab
tuesday (weigh yourself)
broad jump - Deadlift (back raises), (shrugs)
wednesday
Bench press, (Close grip bench), band pullaparts
thursday
box jump - Olympic squat, row, curls
friday
OHP, (Pin press) band pullaparts
Saturday
box jump - Olympic squat, row, curls
Monday:
fantastic session. I thought I was pretty good at the whole mental side of this, but I unlocked some kinda crazy psychological cheat code or something haha. Hard to explain. Was awesome.
OHP - bunch of short rest triples at 120. Last set, I did 4. (which means i should have done more triples but someone else needed the rack and I’d been in there forever)
a whole bunch of face pulls, high cable “reverse shrugs”, LYTP’s, retractions, serratus work, external rotator work.
[quote]hastalles wrote:
— Goals (re)post —
OHP - 225 by the Fourth of July, NOT bounced off my lats
[/quote]
Admire goal-setting but a 225 SOHP at your weight in that amount of time would be fucking insane. if you do that you wont be benching 245, you’ll be at at least 300. 185 overhead would be beast progress, beast pound for pound strength, and IMHO a healthier goal that will leave you more enthusiastic about your results.
oops i didnt see that your 245 bench goal was much earlier, apologies, that would still be nutty progress on your ohp though
broad jumps (couldnt do them on the court so i dont know how far. they felt more coordinated and farther than last time though)
Deadlift - 305 x ~7 pretty short rest singles. Would have kept going but my low back started to cave just a tad on the last one. Pretty fast.
Shrugs - 135, 225, 275, 275 for mid reps. My structure is such that these are a constant risk for my poor package. I stopped at two sets cause of it. Not really sure what to do about this. Maybe a wider stance would give my junk room to move backwards out of the way? lol
Hyperextension - up to the 83 for a few mid rep sets. Experimented a bit with using these to focus on the erectors only. LIFT-RUN-BANG: Hitting the erectors with hyperextensions properly - Video
I didn’t have my chocolate milk and I need 2700 more calories. Gonna weigh myself tonight. Looking forward to that. 160 by the 17th!
[quote]MattsonThrows wrote:
[quote]hastalles wrote:
— Goals (re)post —
OHP - 225 by the Fourth of July, NOT bounced off my lats
[/quote]
Admire goal-setting but a 225 SOHP at your weight in that amount of time would be fucking insane. if you do that you wont be benching 245, you’ll be at at least 300. 185 overhead would be beast progress, beast pound for pound strength, and IMHO a healthier goal that will leave you more enthusiastic about your results.[/quote]
Yo man thanks for dropping in and for your advice!
I’ve always been horribly overconfident, and i know its crazy, but i really think I can do this. Getting 225 by July 4 requires 5 lb a week with a little to spare. I think if I train like a lunatic and eat/sleep my face off (thats the hard part…) that I’ve got a shot. I’m giving and plan to continue giving it all I have.
Shoot for the stars and if you miss youll hit the moon! (185)
Oh and I certainly hope ill be a whole lot heavier when i get it so the pound for pound strength might not be all that impressive lol
We’ll see how it goes!
Eat beef every day dude, seriously. Im currently on a keto cutting diet, and I’m convinced that the 500g of brisket i eat post-training is keeping me progressing in strength
[quote]hastalles wrote:
broad jumps (couldnt do them on the court so i dont know how far. they felt more coordinated and farther than last time though)
Deadlift - 305 x ~7 pretty short rest singles. Would have kept going but my low back started to cave just a tad on the last one. Pretty fast.
Shrugs - 135, 225, 275, 275 for mid reps. My structure is such that these are a constant risk for my poor package. I stopped at two sets cause of it. Not really sure what to do about this. Maybe a wider stance would give my junk room to move backwards out of the way? lol
Hyperextension - up to the 83 for a few mid rep sets. Experimented a bit with using these to focus on the erectors only. LIFT-RUN-BANG: Hitting the erectors with hyperextensions properly - Video
I didn’t have my chocolate milk and I need 2700 more calories. Gonna weigh myself tonight. Looking forward to that. 160 by the 17th![/quote]
You need bigger quads. Have you tried doing shrugs with a forward lean or with a machine or trapbar?
[quote]spar4tee wrote:
[quote]hastalles wrote:
broad jumps (couldnt do them on the court so i dont know how far. they felt more coordinated and farther than last time though)
Deadlift - 305 x ~7 pretty short rest singles. Would have kept going but my low back started to cave just a tad on the last one. Pretty fast.
Shrugs - 135, 225, 275, 275 for mid reps. My structure is such that these are a constant risk for my poor package. I stopped at two sets cause of it. Not really sure what to do about this. Maybe a wider stance would give my junk room to move backwards out of the way? lol
Hyperextension - up to the 83 for a few mid rep sets. Experimented a bit with using these to focus on the erectors only. LIFT-RUN-BANG: Hitting the erectors with hyperextensions properly - Video
I didn’t have my chocolate milk and I need 2700 more calories. Gonna weigh myself tonight. Looking forward to that. 160 by the 17th![/quote]
You need bigger quads. Have you tried doing shrugs with a forward lean or with a machine or trapbar?[/quote]
I second this. there’s really no way to do BB shrugs without doing some bit of forward lean/pushing your ass back unless you like banging the bar into your nuts.
Caveman - I know for certain that red meat makes a huge difference, I just wish i wasn’t a broke college student at the mercy of the cafeteria. And getting a job to buy my own food is out of the question at the moment. This summer I’ll have more control though. And I’m planning to get my hunting license soon for that very reason, so that should help a bit too. If I’m good enough, that is 
Spar/fro - Spar, I need bigger everything dude! lol. No I haven’t been leaning forward at all, I was under the impression that that wasn’t a good idea. I’ll try it next time and I think that should fix me up. Thanks guys.
Wednesday:
Bench press (thumb length from the smooth) - short rests - ramp up to 195 x 1, 195 x 1 and fail the second cause I completely lost tightness and flared my elbows out before I even started to press, 185 x 2, 185 x 3, 185 x 3, 135 x 5. All fast and pretty easy.
I tried to not take these anywhere near failure, working on form basically. Felt like a slacker so I about killed myself on band pullaparts afterwards. Good stuff.
This is the first time I’ve really bench pressed (aside from a little over christmas and close grip last week) in quite a few months. And the first time EVER that I’ve understood and used PL form. Including finally realizing how to use my lats (which was much more obvious than I thought…)
Break the bar makes everything slot together really well for me.
So my weight last night was 151 and I wasn’t dehydrated either… EDIT: I just weighed myself again at 154. Turns out that the scale’s reading changes depending on where it is on the floor. WTF.
Recently I’ve been going by calories to try and keep low-food days from slipping in. But I think I’ve been overestimating food’s calories cause it’s felt too comfortable and easy recently. I’ll still keep the calorie numbers in mind to stay on track, but from now on I’m gonna push it every meal even if I’ve already had “enough” calories for the day.
Thursday - got a bunch of stuff due tomorrow including a research paper so I couldn’t train. If I’d planned my work better this wouldn’t have happened…
I still ate like a horse though.