[quote]HeavyTriple wrote:
.
Keeping this post for writeups on each lift[/quote]
^^^HATER. But I Loled hard tho
1/17
Deficit Modified Sumo
405x3x3 (reset reps)
Modified Sumo
495x1x3
Lat Pressdown
180x8x8
1/19
Squat
405x5,5,6
4 sets of 6 next time I think. Felt better when I used Coan’s cue of spreading the groin.
Reverse Hyper
230x10x4
Db Lunge
55s x10x4
1/20
Bench
315x8,8,11
Db Press/push-up
100x10/x10x4
Db pullover/ext
45 x8x8
Push-up
X15x4
Bench felt good. I noticed a bad motor pattern in my good shoulder (again?) and really tried to translate corrected form to bench. I notice a big difference when my left side activates correctly through the eccentric…pain is nowhere to be found.
1/21
Modified Beltless Sumo
440x5,5,8
Holy poop…highest reps I think I’ve ever done on deads 
Bb Wide Row
335x8x4
Beltless
Pull-up
X8x8
Finally 8 sets, but man those one minute rests suck.
Hips get stronger every day. Was able to move closer to the bar and it felt better than it ever has. Really liking reps on deads.
1/22
Beltless SSB
295, 305, 315x5
Feeling much easier.
Beltless high-bar
345x7x3
Pause High-bar
385x3
1/23
NGBP
315x10,10,11
Db press/push-up
100x12/12x4
Pressdown
95x8x8 (1-min)
Push-up/dip
X12x4
1/24
Beltless Deficit Modified
405x3,3,5
No resets, slow eccentric
Modified Sumo
495x1,3,3
Much easier this week.
Lat Pressdown
180x10x6
Crapped out
Pull-up
X12x4
1/26
Squatzzzz
415x5x3
Third set was my best in months. No chest cave and really let the quads work.
Reverse Hyper
230x12x4 (1-min)
Sled
250x4 rounds
1/27
Bench
325x6,6,6,9
Db bench/push-up
100x15/x15x4
Db pullover/ext
45x10x6
So much harder at 10 reps with 1 minute rest
Push-up x15,15,15+10
Sledgehammer stuff
1/28
Beltless modified sumo
450x5,5,6
Wide Bb row
335x10x4
Beltless
Pull-up
X10x6 (1-min)
Technique is really improving…starting to actually feel like a sumo
DIET
Currently in week 3 of reversing. Adding 20c at the beginning of the week and 5f in the middle, current macros of 250p/260c/55f. Will probably stop adding fat at 60. Feel much better, but I’m ravenous all the time. This is much harder than dieting. Trying to establish maintenance for a few months and push cals as high as possible, then get shredded for summer after a meet in April.
TRAINING
Trying something new this time around in prep. I won’t be doing any heavy triples ( 
) or doubles. I just couldn’t see a point when I got to thinking about it. I’d rather continue building a good base with volume, then I’ll start singles at a manageable percentage around 6 weeks out. Will up frequency in about 3 weeks, but staying with p/p/l for now.
1/29
Beltless SSB
315x5x3
Beltless High-bar
355x7x3
Technique is realllllly improving. The squat above was about an 8. Can’t wait for higher frequency.
1/30
NGBP
325x8,8,10
Db Press/push-up
110x10/x10x4
Pressdown
195x15,15,10
Cholos closed the gym without me realizing it, so had to do 3 sets in about 3 minutes.
1/31
Deficit Sumo
415x3,3,5
Lat Pressdown
195x10x3
2/2
Squat
425x3,3,4
BAHAHAHAHA jumped on a trampoline with my niece on Sunday and my back was straight rekt the next day. Gutted trough those three sets and called it so I didn’t cripple myself entirely. Legs actually felt great, just couldn’t get any speed and had to gingerly descend on every rep.
2/3
NGBP
335x5,5,5,5,7
Mostly paused, occasional tng thrown in.
Db bench/push-up
110x12/x12x4
Db pullover/ext
50x8x6
1 min rest
Push-up
X20x3
First bench since I started self-rehabbing the shoulder without any pain at all. Feeling good finally.
2/4
Beltless modified sumo
460x5,5,7
http://instagram.com/p/ysqs9KKPLw/
Bent Wide Row
345x8x4
Beltless
Pull-up
+20x8x6
Brachialis death AGAIN
Huge strides in technique over this mesocycle. Can’t wait to hit the platform in April.
I hate your strength
Oh yea, Ryan?! I hate your awesome relationship with your fiancé! Damnit 
2/5
Beltless SSB
335x3,3,4
High Bar Beltless
325x7
345x7
365x5
Ha, last set was effed. I tried to readjust my feet after the first rep, then stumbled, then just grinded to 5 because everything was thrown off.
Pause Squat
405x3
Easy, great form.
2/6
NGBP
335x6,6,8
Db bench/push-up
110x15/x15x3
Pressdown
80x15x4
Different gym again.
Rotator cuff is getting stronger. It fatigues out after a few sets of heavy bench, but it’s getting better and better.
Lol i seem to have a retard level of luck in my life.
Shoulder getting better bout to bust some bench PRs huh
^^^well, I was initially going to say I’d be happy hitting 441+ given the small setback from the shoulder rehab, but it felt ridiculously good today.
2/7
Deficit Mod Sumo
425x3,3,5
Mod Sumo
515x3,3
Lat Pressdown
195x8x7
1 min rest
Sled
180x6
Pull-up
X10x5
A little harder with the back feeling off, but the Beltless deficits might just have taxed me.
2/9
Squatzzzzz
425x3,4,5
Reverse Hyper
250x10x4
Lunge hold x3
Lol…felt strong, but had to ease my way into the 5r set because my back is still mincemeat. Really happy with the way squat is feeling, though, and the back stuff should run its course in a few weeks.
2/10
Pause NGBP
340x5,5,5,5,8
Db press/push-up
120x10/x12x4
Db pullover ext
50x8x8
1 min rest
Damnnnnnnn…shoulder felt fantastic. I was finally able to go flat footed again, and my grip stayed comfortable at a thumb out from the smooth. Really happy with this.
2/11
Beltless mod sumo
471x3,3,6
Barbell Wide Row
345x10x4
Pull-up
+20x8x8
Did 1 min rest as long as I could, but needed to get 8x8 so lengthened them out around the 6th set.
Back was really throwing me on the deads. First set felt horrid, second was fine, and by to he third I was good. Fully healthy I think I had at least 8 there, but I was just happy to get more than 5.
2/12
Beltless SSB
335x4x3
Beltless squat
325x5
Uhhhhhh nah. Back told me to go eff myself in the a
Pause squat
365x3
385x3
405x2
415x3
http://instagram.com/p/zBLY0EqPJa/
“No more triples” he said, “there’s no point” he said. But srs, just wanted to find a good number to base my 5s on once my new meso starts next week. Also determined I’m better with a really slow descent…those pause squats felt infinitely better than my sets at 425 on Monday.
2/13
NGBP
335x8,8,9
Db press/push-up
120x12,12,12,14/x12x4
Pressdown
100x8x8
Bench felt great again. Prob had 10, but oh well. Hand spacing was in about 2 fingers on each side from Tuesday.
2/14
Deficit Mod Sumo
435x5x3
Mod sumo
525x1,5 (PR)
http://instagram.com/p/zI2VbgqPFk/
Was fatigued by this point, but felt much better than last week. Just need to pull my hips closer to the bar. 20-lb PR lolllllll
Pull-up x20
Sickening vday workout.
MEET PREP MESO
Soooo excited to start this new meso. The push/pull/leg block treated me really well. I feel much more energized and confident, plus being up 600 calories from 5 weeks ago is amaze balls.
New split is as follows:
Medium upper
Medium lower
Rep upper
Rep lower
Heavy upper
Heavy lower
Bench sets will be 1s, 4s, and 8s. Squats 1s, 5s, and 7s. Everything will be variations of the main lift. Will also be doing accessory work for the back, and possibly some db benching. Deadlifts will be reps on deficits, rep pauses, and speed singles at a relatively heavy weight.
You’ve done an awsome job with body comp and upper body mass. I see other lifters around my weight who are successful like yourself and I always notice they’re a lot leaner and have a lot more upper body mass. Do you have any tips?
[quote]Fletch1986 wrote:
You’ve done an awsome job with body comp and upper body mass. I see other lifters around my weight who are successful like yourself and I always notice they’re a lot leaner and have a lot more upper body mass. Do you have any tips?[/quote]
That’s pretty much my tip…take the time to lean way the hell down. We’re working within a very limited structure in terms of bodyweight, so maximize the amount of muscle you have since you can always improve technique. Plus, the body works and feels a lot better when it’s leaner. And no great lifter can get away with eating garbage if they aren’t taking grams and grams of drugs, and that’s just stupid.
I appreciate the words. I look big for someone my weight because I have an embarrassing lack of leg mass, haha. The rippetoe squat is a great way to never develop quads, and then knee surgery took my legs from small to nonexistent. So yea, working on building leg mass do that I can squat more than the 148ers 
How much time did it take you to bench more or less 300 to 400 and to squat 400 to 500? Looking back, what helped you the most to get there (beside not getting injured and time)?
[quote]jasmincar wrote:
How much time did it take you to bench more or less 300 to 400 and to squat 400 to 500? Looking back, what helped you the most to get there (beside not getting injured and time)?[/quote]
About 2 years to go from 300-400, maybe a year and a half…didn’t max much then. Squat went from 400 to 500 in a little less time than that, if you factor in the knee injury and number projections.
Answer is the same for both, really. I respond really well to frequency, particularly on squat. It’s not a natural movement for me, so I get a lot out of frequent practice of the technique. Pause squats are the most effective assistance for me. With bench, I have never really hit a wall that wasn’t from injury. Provided my upper back stays strong enough to hold position at the bottom, I get stronger on the Iift.
2/16
Pause Bench
325x4
345x4
365x4
Bent wide Row
355x10x3
Push-up/pull-up/dip
20/10/10 x5
2/17
Pause Squat
385x5,5,6
Deficit Sumo
440x3,3,5
http://instagram.com/p/zQDxJeqPLs/
Squats felt great. First set of sumo was rough, but last one felt really good.
2/17
Floor Press
275x8
295x8
315x8
Pause NGBP
315x10
Pull-up/push-up
10/20
Seat Wide Row
105x12x5
1min rest
2/19
High-bar Squat
325x7
345x7
365x8
Halting Mod Sumo
403x4
413x4
423x4
OMG those halting deads suck. So. Hard.
2/20
Pause Bench
385x1x4
Pull-up/serratus push-up
+25x10/x20 x3
Db pullover/ext
55x13
Hahahaha…bench felt sooo heavy. Not used to 3x just yet.
2/21
Squat
445x1,1,1,2
Mod sumo
550x1x3
Rower tabata
Squat felt good. Had more in me, but just did a double on the last set since it was the first heavy week in a long time. Really happy with technique improvements. DL was fine, just a little sluggish.
2/23
Pause Bench
330x4
350x4
370x5
http://instagram.com/p/zc1kKLqPDc/
Huge improvement this week, best heavy set since 450 aggravated my shoulder.
Bent Wide Row
365x8x3
Serratus push-up/pull-up/dip
15/10/12x4
2/24
Pause Squat
395x5,5,6
Deficit Sumo
451x3,3,4
Kettle bell tabata (44 lb)
Need to start eating before these workouts since I have the cals. Initial sets feel too hard when I’m fasted, though I’m usually good by the end.