[quote]HeavyTriple wrote:
The one arm stuff I think will be sustainable because my shoulder is so open when I do it.[/quote]
Yeah that makes sense. Do you have any Fatgripz? We used to use one of those on a heavy dumbbell to simulate a circus dumbbell press just like in a strongman contest. It was a pretty fun lift.
[quote]csulli wrote:
[quote]HeavyTriple wrote:
The one arm stuff I think will be sustainable because my shoulder is so open when I do it.[/quote]
Yeah that makes sense. Do you have any Fatgripz? We used to use one of those on a heavy dumbbell to simulate a circus dumbbell press just like in a strongman contest. It was a pretty fun lift.[/quote]
I don’t, but we actually have a circus db at my gym. Not sure on the weight.
10/24
Power Clean
185x2
205x2
225x2
235x2 (PR)
Squat
435x3
Hard as fuuuuu. Was completely shot for some reason.
10/25
Modified Sumo
570x1x3
Volume PR (lol)
Bench
285x10
315x10
350x10 (PR)
Pull-up
+45x15,15,18
10/27
Squat
465x3 (PR)
425x3
440x4 (PR)
Felt great. Definitely prefer heavy squat after all those Sunday cheat day calories.
10/28
Bench
405x1
430x1
440x1 (PR)
395x4 (PR)
All singles paused. Big milestone for me. Didn’t get to run a proper prep because this was a last second decision to do a bench only meet on November 9th, so I basically needed to come in and hit a max today or I wasn’t going to get a chance to hit a gym PR.
1-arm DB Strict Press
100x8x3
Pendlay Row from Rack
240x8x3
Hereafter known as HT Rows
What da fuck is going on in here? You lost a bunch of blubber and still PR all the time? Can I at least make me feel better and believe that The Creatine is involved? No matter what you say I will just do that…
Solid stuff.
That Squat video really made me realize I rush my reps badly, and don’t concentrate on getting tight at the top and making every rep perfect.
[quote]infinite_shore wrote:
What da fuck is going on in here? You lost a bunch of blubber and still PR all the time? Can I at least make me feel better and believe that The Creatine is involved? No matter what you say I will just do that…[/quote]
Haven’t crossed that bridge yet, but it’s inevitable. I have no moral issues with it and compete in untested Feds anyway. You’ll know when I suddenly blow up to 215 haha. I have introduced EC to finish up this cut. Gonna suck major balls when I stop riding that stim wave 
10/29
Squat
435x5 (PR)
405x5
415x5
Modified Sumo
535x1
Squats gassed me so auto regulated to a single on deads. I think I tore my briefs to shreds during that one as well.
10/30
Incline bench
285x5
320x5
355x4
Technical PR since I’ve never handled that weight, but I finally stalled out on this lift. Won’t have a chance to do it next week because of meet prep, but will pick back up the week after.
Wide Bb Row
385x6
405x6
415x6
Strict Press
255x1
again a technical PR, but based on rep strength I’m much stronger than this right now. I just gassed out after everything else
10/31
Power Clean
205x2x2
225x2
240x2
Ugly PR
Pause Squat
405x2x3
Removed milk from my carb refeed and felt a lot better, which makes me sad because I loooove milk.
LIFTED WITH HEARTTHROB SPIDEY, OMGOMGOMG <3
TRAINING NOTES
Finally have an opportunity to comment on my current mesocycle.
So after the accumulation block I went to ramping sets with the aim of hitting PRs at certain ranges, and that happened on everything as I had planned. I ran that template for several weeks thinking I was doing full power in December and had limited time, but because that meet was full I’ll have a longer meso. That in mind, tonnage is increasing. I’m achieving this through backdown sets and will continue to increase it as long as I’m physically able. But like I said, I’m dragging right now and the EC stack can only do so much when the calories aren’t there. I will probably be cutting through the holidays, then I’ll start reversing. I jut can’t bring myself to stop when I’m so close to true leanness and still getting by in training. Might even have a shot at 181 next meet if I continue to lose weight…currently 198-200 in the mornings.
11/1
Modified sumo
495x1
545x1
585x1
535x3 (PR)
Pretty easy single on the stiff bar at 585, then got the triple I was looking for weds.
Bench
285x10
325x10
355x10 (PR)
405x3x2
Felt so much better this week than last. My energy levels are so up and down I like to take advantage of the good days, hence the two sets at 405. Rpe’s were 8 and 9, so a big improvement from the triple I did before my last meet. Have 4 in me when fresh for sure.
Neutral Pull-up
+55x10x3
Sprints x5
Love these Saturday marathons. Lifted at the old college gym, which was also why I felt the need to randomly rep 405.
11/4
Squat
440x1x2
Ha, I was shot. Seems like I’m good for a great session or two a week and that’s all my energy levels will allow right now. Could tell around 365 I didn’t have it. Decided to take it easy all week and try to conserve for Saturday’s competition.
11/5
Bench
405x1 w/ commands
Press
260x1 (PR)
Annnnd that concludes my strict pressing for a while. I could feel the inflammation, haha. Going to keep the one armed pressing though.
Taking weds off, then practicing commands with 315 tomorrow. Light squats and hang cleans for Friday. Can’t wait to knock back about 1000g carbs thurs night.
405/430/450 for a 31-lb meet PR and 10-lb all-time PR. I think this was just outside the top-10 (451) at 198. Time to stop knocking and break that door down.
Pulled some deadlift singles up to 545 but definitely didn’t have anything left in me. Glad I didn’t dl at the meet or I’d probably be dead.
Interesting training log hopefully i’ll pick up some tips 
[quote]tredaway wrote:
Interesting training log hopefully i’ll pick up some tips :)[/quote]
Happy to have you stopping in…feel free to fire any questions at me.
11/11
Squat
430x2x2
Bench
315x8
340x6
365x5
All paused.
11/12
Modified Sumo
545x1x2
Sled stuff
Playing everything by feel this week. Idea is to normalize my frequency again and speed up recovery from the bench meet. Shouldn’t be hard to do, but I definitely summoned every bit of the nervous system I could. Deads felt better today. Second squat set felt much better than the first yesterday.
What type of split is this morphing into now? How much cardio and what not and diet changes?
11/13
NG decline bench
315x10
325x10
335x10
Bent Lateral
25x10x3
HT Row
251x6x3
Made the decision to stop all overhead stuff for a few weeks. Having some minor aggravation in the posterior shoulder that increases with the angle of pressing, so no mas. Really liked the NG decline for triceps.
[quote]ryanbCXG wrote:
What type of split is this morphing into now? How much cardio and what not and diet changes?[/quote]
Same basic template: 3 lower, 3 upper. I’m going to run another accumulation block since I won’t be competing until February, then will ramp weights again.
I’m increasing carbs right now while decreasing fat, so cals are staying low still. Cardio is 4-5 times weekly split between HIIT and LISS. Will finally reverse in January, but I’m still looking to get leaner.
ON REVERSE DIETING
Yolo’d for 3 days after the meet and saw a huge change in body comp just in that short period. Been right back on point since, so not a big deal, but losing discipline at the end of a diet is a really bad idea. This incident just reinforced that for me. Also saw a huge change in appetite, falling right back into that malaise I was in before I started cutting. Good nutrition does such wonders for the body, peeps.
11/14
Power Clean
225x2x3
Squat
405x1,3,4,5
Wasn’t feeling it so just found a way to get some volume in.
11/15
Modified Sumo
495x1
550x1
585x1
Pause Bench
385x3,3,4
Chin x20
Overdid it on that last deadlift. Form was on point at 550, should have repped that. Back was aggravated after that. Bench still feels pretty heavy, but this meso will be volume anyway.
in 10 years maybe i can be strong like you
Your lifts are damn impressive for a guy at 198, massive respect.
One question: how the hell did you come to bench 4 plates?
My current max at about 185 is 265, would just like to know how you trained in the beginning and anything you have learned from it? Cheers
@ryansexgodxbg-thanks buddy…it’s only taken me 15 to get here, haha
@tg-hmmmm, I made a lot of progress on linear progression. 2 sets of 7 for 4 years, rest pause of 30s on the second set every week. I got my bench to 410 that way, actually. That said, while in high school I inclined one day, benched another, and narrow grilled the third. I made the best progress that way and continued in college, going from 300-410 in 3 years with at least 2x weekly on bench variations. That said, I neglected back work wayyy too much. I believe that’s how I ended up with bum shoulders before I learned about mobility and postural muscles. Anything specific you’d like to know?
11/17
Squat
405x2
425x2x2
440x2
Reverse hyper
140x10x3
Walking lunge
Bw
+50x2
Widened stance with much better outward knee travel…loved it.
11/18
Bench
365x5,6,6p
HT Row
245x8
255x6,8
Pushup+
X15x3
Shoulder feeling much better…grip is 2 fingers in from comp grip. Increasing volume and accessory work for now.
Great work, I read through here today and it’s giving me some interesting ideas of how to evolve my training. Are you based out of Lexington?