[quote]rbpowers wrote:
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?[/quote]
Indeed! Rubish lifts at my gym…LAC. My favorite commercial gym ever, in fact, and that includes “dungeon” style gyms. You around here?
11/19
Squat
405x2
430x2
450x2
Modified Sumo
495x1,3
Depth actually looks better while feeling higher. Knees out has benefits, apparently.
11/20
NG Decline
325x10
335x10
345x10
NGBP
315x11
Wide BB Row
405x6x3
Tri Pressdown
180x15x4 (1 min rest)
11/21
Pause Squat
365x2
385x2
405x2
Squat
405x3
Form broke on the last set so stopped at 3. Trying to stay disciplined with knees out since the motor pattern is so new.
Yeah man but I lift at Proof, it’s decent at best, i wanted to go to LAC but my lifting partner and girl didn’t want to pay their fees. I’m going to start my own training log over the next couple days, would you mind taking a look at it for me? Also, do you do the iifym diet?
[quote]HeavyTriple wrote: @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?[/quote]
Cheers for the reply man
So you just stuck with the 2 sets of 7 all the way up? And you just upped the weight whenever you could get those two sets at a particular weight? Also would you have many other chest exercises after the strength sets or just the minimal amount since you did it twice weekly?
Sorry for all the questions!
[quote]rbpowers wrote:
Yeah man but I lift at Proof, it’s decent at best, i wanted to go to LAC but my lifting partner and girl didn’t want to pay their fees. I’m going to start my own training log over the next couple days, would you mind taking a look at it for me? Also, do you do the iifym diet? [/quote]
Ha, I know the place. Some friends of an ex go there…always wondered what it was like in there. Yea, I’ll check it out. And yes, I follow IIFYM 6 days a week and eat unrestricted on Sunday. That cheat day slows the cutting process somewhat, but it has kept me sane and happy.
11/22
Modified sumo
495x1
550x1
Conventional
405x1
455x1
Bench
390x3x4p
Lat Pressdown
180x12x4
Form on deads was fine, but 550 moved really slow. I think my hips were too beat up from the new squatting stance and were just overly fatigued. Otherwise I felt really good, just another one of those days where I didn’t have speed or good intensity on anything. Pulled some conventional for fun. Need to move bench before deadlift…having trouble feeling tight at the bottom.
CARDIO NOTES
Just did cardio 5x in a week for the first time since I was wrestling in high school. Feelsgoodman. LISS 3x elevating my HR to 140-160, adding time every time I’m in there. HIIT 2x however I feel like doing it that day. Making great progress with fat loss combining that with upping carbs and lowering fats. Current macros are 220/250/40 and 160/250/40 on alternating days, unrestricted eating on Sunday, and a carb up on thurs night. Going to experiment with adding 20g fat on the thurs carb up in two weeks after chatting with Spidey22 this weekend.
Sounds like a very so,I’d approach. You might even find with the cardio your cals can come up a but. Low volume training normally needs less macros but tossing in that cardio will help things I think plus might enhance recovery.
I have a question about your diet, noob question to iifym but what if I can’t hit one of my macros, for me it’s fat… I just don’t take in that much of it. Should I just push to take in more, or increase my protein to make up for the calories I’m losing by not taking in the fat.
@ryan-I am actually increasing cals a little. I can see a big difference in leanness from dropping fats, but I’m also feeling a lot more rundown.
@kevin-spot of the gods…RESPECT
@rbpowers-you shouldn’t do anything with diet just because. Also, it depends on what you’re trying to do right now. I’ll try to answer more completely in your log…been out of commission with internetting this week
@chris-sit-ups are the GOAT core exercise, obvi. I love compromising my lumbar spine for the marginal increase in abdominal definition that doesn’t actually help any of my lifts or true core strength
Arched a little more and altered my technique to shorten the range of motion somewhat. Shoulder is not progressing how I’d like and I’m removing as many stressors as I can. Will also drop frequency to 2x weekly but hopefully keep the same-ish volume
11/26
Squat
405x2
435x2x2
Modified Sumo
495x2,4
Another lol PR since I hate reps on deadlift.
Squat felt utterly awful, but deadlift felt the best it has since before my last meet. Nice positive in an otherwise annoying trend with squats always feeling hard. My poor whittle body is beat down by this diet.
11/27
RDL
405x5
435x5,6
Wide BB Row
405x6,8
I guess it was a volume reduction on rows, but adding RDLs back in will cause a higher accumulation of fatigue on my upper back. Definitely need them back in training, too. My posterior chain has gotten weaker since I dropped these from training.
[quote]HeavyTriple wrote: @chris-sit-ups are the GOAT core exercise, obvi. I love compromising my lumbar spine for the marginal increase in abdominal definition that doesn’t actually help any of my lifts or true core strength[/quote]
So this brings up a good point, what do you do for core? Just let squats and deadlifts do the work? or anything specific
[quote]HeavyTriple wrote: @chris-sit-ups are the GOAT core exercise, obvi. I love compromising my lumbar spine for the marginal increase in abdominal definition that doesn’t actually help any of my lifts or true core strength[/quote]
So this brings up a good point, what do you do for core? Just let squats and deadlifts do the work? or anything specific[/quote]
Ha, I do nothing at all outside of mobility drills. If you want to strengthen the core outside of compounds it should through isometric work and things like the ab wheel, IMO. Stuart McGill has some good stuff on this.
Rdl crushes my back especially when I do them the day after back day on my more ham focused leg day. Good lord that’s when I notice how much back is involved there
[quote]HeavyTriple wrote: @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?[/quote]
Cheers for the reply man
So you just stuck with the 2 sets of 7 all the way up? And you just upped the weight whenever you could get those two sets at a particular weight? Also would you have many other chest exercises after the strength sets or just the minimal amount since you did it twice weekly?
Sorry for all the questions![/quote]
Sorry I missed this before.
Yes, I did the most basic linear progression imaginable into the 300s. I would occasionally move up on 7/6 if I was stuck. Always did one rest pause set after the second set, too. In high school I did nothing else for chest and made great progress. In college I would do flyes and cable crosses from time to time, but never consistently. My best progress has always come when focusing on the bench and close variations.
[quote]HeavyTriple wrote:
Left my bag in a different city so had to go without these two days. Deadlifting shoeless and squatting in tennis shoes is definitely weird.[/quote]
Aint no shoes in the jungle HT. Time to get paleo.
[quote]HeavyTriple wrote: @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?[/quote]
Cheers for the reply man
So you just stuck with the 2 sets of 7 all the way up? And you just upped the weight whenever you could get those two sets at a particular weight? Also would you have many other chest exercises after the strength sets or just the minimal amount since you did it twice weekly?
Sorry for all the questions![/quote]
Sorry I missed this before.
Yes, I did the most basic linear progression imaginable into the 300s. I would occasionally move up on 7/6 if I was stuck. Always did one rest pause set after the second set, too. In high school I did nothing else for chest and made great progress. In college I would do flyes and cable crosses from time to time, but never consistently. My best progress has always come when focusing on the bench and close variations.[/quote]
Really impressive man, cheers for the reply. Will be following along!
@ryan-I felt sooo good after thanksgiving. Carbs make me feel a lot better for workouts, and fats should help for general fatigue. Jus a couple more weeks before I can up my daily intake and really start progressing.
@csulli-NO WEIGHT CLASSES WHEN YOURE FIGHTING A BEAR BRUH
@tg-thanks, man…happy to have you!
12/1
Squat
405x2
435x2
455x2
405x5+3 (30s)
Reverse hyper
190x10x2
Walking Lunge
35s x2
Best squat has felt in months. Finally feeling good with the new squat technique. No back fatigue and my legs actually felt like they were doing the brunt of the work for the first time in ever.
12/2
Bench
375x5,5,5,6
Paused first set, intermittent pausing after. Huge improvement from last week.
Wide Bb Row
405x10x3
Pullover/ext
50x10x3
Preworkout LISS is pretty tolerable.
12/3
Squat
405x1
435x1,2
405x4,5
Modified Speed Sumo
500x1x2
Sprints x4
Back to being tired after thanksgiving calories wore off. Couldn’t hold technique at 435 so stopped there, but the backdown sets were perfect. I’m currently increasing weekly training volume by adding these backdown sets, and I focus on keeping technique perfect throughout to help learn the new motor pattern. My goal is to be past 465 with the new technique by the time I end this cut, which should be doable. I’ll also get a lot more out of wraps being more upright now.
LISS cardio beforehand is something I’m really starting to enjoy. Went into that session with an absolutely #rekt back, but cardio and mobility completely prevented any pain during the workout.
NG Bench
365x1
340x9
225x10
275x10
Had planned on a heavy 5 and backing down to 3 sets of 10, but doing squat beforehand made it impossible to hold scapular position. Will probably do some extra benching tomorrow. Did the last two sets with my usual competition setup, and I had no issues at all with shoulder pain at that narrow of grip. Will do the same style tomorrow, most likely.
Modified Sumo
495x1
545x1
585x1
Best heavy pull in a long time.
Conventional
455x1
495x1
515x1
Pause NGBP
385x4
315x10,12
Pull-up
BWx20x2
Not bad for two days in a row of benching. Used my competition setup and narrow grip.
12/8
Squat
405x1
435x1
465x1
All I had. Mobility was failing me that morning. Heaviest squat since learning how to squat correctly, and I had no chest cave at all, so I’m happy. Unfortunately I felt like my hip flexor was going to snap and my back was killing me. Note: walking before a leg workout is great, jogging is awful. Impact makes all the difference on my turrible spine.
I’m going to stay with singles on Mondays, then backdown to sets of ten to really work some more volume in at a less taxing weight for the CNS
