[quote]ashylarryku wrote:
That is a wall of text if I’ve ever seen one lol. Glad you’re back!![/quote]
Hahaha indeed! Glad your back following!
Good to see you posting again. What are you weighing now? You look thicker.
[quote]mmatt wrote:
Good to see you posting again. What are you weighing now? You look thicker.[/quote]
If you are referring to now relative to nationals then thank you and EXCELLENT! I was about 217 before nationals and made a painful cut to make 205. since, I have been doing a VERY SLOW diet and am now at about 210-213. Hoping to be about 207-208 by the time I head to poland because doing a major weight cut while staying abroad in a hotel will be impossible. I think I have lost purely chub and hope to continue doing so.
Did you just figure out your own caloric need or did you go to a dietitian and I prefer the blogspot log
[quote]prodiboy wrote:
Did you just figure out your own caloric need or did you go to a dietitian and I prefer the blogspot log[/quote]
Your following blogspot? good. I will keep both.
I have been doing my own diet. Basically it’s a meld of carb backloading, intermittent fasting, and carb cycling. So, since some data suggests that we start becoming poor at mobilizing fat stores and shift to alternate sources after much longer than a 12-14 hour fast, I have been fasting only 12-14 before ‘extending the fast’ with some BCAA, leucine, whey, fish oil, and small meals. Then I train and backload. I also of couse cycle my carbs in the backload. Has worked reasonably well for me and affords a bit of flexibility in food choices. Might be more strict for the last 5 weeks now before I head to poland to try and get down to as close to 205 as possible.
[quote]arramzy wrote:
[quote]mmatt wrote:
Good to see you posting again. What are you weighing now? You look thicker.[/quote]
If you are referring to now relative to nationals then thank you and EXCELLENT! I was about 217 before nationals and made a painful cut to make 205. since, I have been doing a VERY SLOW diet and am now at about 210-213. Hoping to be about 207-208 by the time I head to poland because doing a major weight cut while staying abroad in a hotel will be impossible. I think I have lost purely chub and hope to continue doing so.[/quote]
I was. Definitely look less fluffy and still strong as all hell.
[quote]mmatt wrote:
[quote]arramzy wrote:
[quote]mmatt wrote:
Good to see you posting again. What are you weighing now? You look thicker.[/quote]
If you are referring to now relative to nationals then thank you and EXCELLENT! I was about 217 before nationals and made a painful cut to make 205. since, I have been doing a VERY SLOW diet and am now at about 210-213. Hoping to be about 207-208 by the time I head to poland because doing a major weight cut while staying abroad in a hotel will be impossible. I think I have lost purely chub and hope to continue doing so.[/quote]
I was. Definitely look less fluffy and still strong as all hell.[/quote]
Hahahaha less fluffy…
Anyways… Friday noon bench:
185 x5
225 x4
275 x3
295 x3
315 x3
335 x3
*slingshot
365 x3
385 x3
405 2x2
315 x3 - raw
Easy.
Couple sets of curls, rear delts, and chest flyes
1000m on the rower and 5 min on the bike.
[quote]mmatt wrote:
[quote]arramzy wrote:
[quote]mmatt wrote:
Good to see you posting again. What are you weighing now? You look thicker.[/quote]
If you are referring to now relative to nationals then thank you and EXCELLENT! I was about 217 before nationals and made a painful cut to make 205. since, I have been doing a VERY SLOW diet and am now at about 210-213. Hoping to be about 207-208 by the time I head to poland because doing a major weight cut while staying abroad in a hotel will be impossible. I think I have lost purely chub and hope to continue doing so.[/quote]
I was. Definitely look less fluffy and still strong as all hell.[/quote]
you can tell someone watches Gabriel Iglesias
nice work sir
Saturday the 21st:
Was wanting to do 2 sessions today but just no time. So made this one count. Unfortunately I didn’t have much time either so bench was cut short. Deadlift: Left hip was bugging me so I put on a baggy 44 nxg+ suit. Doesn’t really do much I don’t think but it does make the hip feel better and speed off the floor is also slightly improved I think. *suit bottoms… don’t really do anything without straps or belt 225 2x5 325 2x4 375 2x3 *straps up 415 2x3 *belt, straps down 465 2x3 *belt, straps up 505 3x2 Great deadlifting. All sets were super easy including the 505 which could not possibly have been more than 85%. 
Bench in like 15 minutes: 195 x5 235 2x5 285 3x5 325 2x3 Had to call it due to being out of time. Would have liked to have got a bit more volume in but this will do
Sunday and monday AM:
Sunday went for a 5 hour hike.
Monday AM:
Bench:
215 x5
255 x4
285 x3
305 x3
325 6x3
Not bad. Speed was a bit slower than I wanted.
Few sets of chest flyes and some bar squatting to stretch in preparation for heavy squats tonight.
Monday PM:
Squat:
235 x5
315 2x1 - rib pain was back, put on belt for 2nd and it felt better
405 x2 - light wraps, felt iffy
485 2x2 - Tight wraps and it felt acceptable. Going to chiro tmrw.
*suit bototms
545 x3 - 1/4 squat
575 x3 - 1/4 squat
595 x3 - not too bad. Maybe 2 inch off depth
595 x2 - straps up. 2nd to depth, first was high.
CGBP:
175 x6
225 x6
250 5x5 - last 2 sets with feet in air
Good day of training. Hope the rib fixes up soon
Tuesday Recovery:
Low incline DB bench: 55lb 2x20
DB rows: 55lb 2x25
Behind the neck OHP: 75 2x8, 105 2x6
3 sets of leg curls, 3 sets of leg extensions
5 mins on the bike
Just had 30 spare minutes so figured I might as well do something
Wednesday Noon:
Went to the chiro this morning. He did some cracking and it felt better, but when he did a bit of ART on the rhomboid, the pain made me think I did something there.
Bench - slightly wider than normal close grip, around pointer on inner rings:
205 x5
240 x4
275 2x3
310 6x2
345 2x2 - off of foam. No sinking, so basically a 3 board.
Great bench today. Felt strong and fast.
Chest flyes, rear delt flyes, lying tricep extensions, and curls: 4x10 each with 20lb DB
Leg press on this weird old cable stack machine:
370 x10
440 x10
510 x10
580 x10
650 x10
Just wanted some blood in the legs without straining the back.
Hope to do some deadlifts tomorrow or the day after but I think I might have to take 2-5 days off to let this back clear up before becoming serious
Thursday and Friday AM:
Rhomboid/rib has been feeling much better. Planning on going in to squat tonight and hopefully it will do OK. Last couple days been hitting the bench:
Thursday:
225 x5
255 x5
275 4x4
Super easy.
Friday AM:
225 x5
250 x4
275 2x3
300 2x3
325 4x3
350 x5 - 2.5bd
350 x2 - chest
Good benching. Short on time these last couple days so just fit in some chest flyes after the bench
Friday PM training:
Squats:
235 x5
285 x4
335 x3
*belt
385 x3
*wraps
435 x3
485 x3
*bottoms
535 x3
555 x3
575 x3
595 x2
617.5 x2 - PR
Big weights man. You asked about depth on the PR thread. Im no expert but from the camera angle they look a touch high (crease at the hip is above the knee). Your first rep on your PR set seemed to be the deepest and I would say you hit depth on that one, which i guess is the important one and maybe the only one that matters.
Saturday session:
Squats:
235 x5
325 x5
*belt
375 x5
*wraps
415 2x5
465 x5
Rushed through cause I wanted to bench and was short on time.
Bench:
195 x5 - MG
235 x5 - MG
275 x5 - MG
275 x5 - CG
275 x5 - comp
305 x5 - comp, 2bd
325 x5 - comp, 2bd
275 x5 - MG
225 x5 - MG
Easy bench. Fired through it fast.
Good session considering I was out in the sun all day working
Repo: I think all the reps were high for sure. I think you are right that the first rep of top set was good and the second was a titch high.
Sunday reovery day!
Great day of recovery work:
Morning:
20min of incline walking 5% 3MPH
3x10 135lb bench
Tons of foam rolling and mobility - entire lower body on fire
Lots of bar squatting
Then did some light work for 5 hours on my deck.
Then went at it again:
5 min on bike
500m of sandbag dragging with rows, presses, forward, and backwards
5x20m rope climbs
5x5 box jump from seated
More rolling and a 20min contrast shower
I sent you a text, Not sure If it went through since my phone decides to work when it wants to
[quote]prodiboy wrote:
I sent you a text, Not sure If it went through since my phone decides to work when it wants to[/quote]
I got the text and replied. Tuesday morning works if you want.
Monday:
Tried deadlifting and the back felt way better, but still not very good. Decided to just wait a couple more days. ended up doing 225 2x5 and 325 3x4.
Bench: 195 x5, 235 x5, 275 4x5
Tuesday AM:
Bench:
185 x5
235 x4
285 x3
315 2x2
365 x2 - 2bd
*shirt - 46 superk… went on way easier today. Only took like 8 minutes or something
405 x3
435 x3
465 x3 - 3rd rep got to a 1bd about
485 2x2 - first set was excellent. Got 2nd rep to ~ 1/2bd and speed was great. 2nd set was actually 480 due to a misload (forgot a collar) and thus was wobbly and a bit slow. Not too bad really. I think I might have to open 225kg but not too worried about hitting that weight.
225 x5 - raw
Squats:
195 x10
235 x10
255 x10
Just had a few minutes and was training with a friend so decided to get in some stretching.
Well, pretty pleased. Would have liked to touch the 485 so that I would feel confident opening 220kg. Thats ok, I think there is no way I could miss 225kg 3 times in a row. Probably will be stuck going 225/230-235/232.5-240 or something of the like. We will see how the next session goes. Probably only in the shirt once more to prevent killing myself and stretching the shirt too much. Interesting note, I have never jacked this shrit… Will definitely try it next session because I may even have something stupid like 240-250kg in me if I can touch, and can press back smooth enough.
PS: Ryan, how fast/slow was the first 485 set? Hard to tell when you are under the bar. Would you say the presses were like ‘1 missisipi’ or faster/slower? 2nd reps were like 1/2bd right?
I’ll upload it and post it and what did you do run home plug your computer in and update your log