9.7.17
Snatch Grip Deadlift
135 x 5 x 2
165 x 5
195 x 5
235 x 3
275 x 3
305 x 1
325 x 1 x 3
Hang SGHP
185 x 5 x 3
RDL
185 x 5 x 2
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9.11.17
Warm-up
2 laps dynamic warm-up
2 laps run the straightaway, walk the curve
Deadlift
135 x 5 + 5 RDL
165 x 5 + 5 RDL
205 x 5 + 5 RDL
235 x 5
275 x 3
305 x 3
345 x 1
375 x 1
415 x 1
Power Clean
3 x 3 @ 185
Pull-ups
2 x 10, 6-2-2
Reverse Cable Fly
2 x 6 @ 40
6-8-10 drop set @ 40-30-20
Straight Bar Curl
2 x 6 @ 80
6-8-10 drop set @ 80-70-60
For the past few months there have been two sides of me when it comes to my training. Obe side says maintain 220 lbs and work on strength. The other side says bulk for the next year - - push my weight to 250 or higher and see what kind of body fat I have and what I can achieve in terms of strength. I used to stay at 240 lbs year round. I was softer but bigger. My best physique and strength came back in 2007 when I got up to 247 and then dropped back to 231 at 8% body fat. I was 23 and lived at the USOC Training Center.
One side of me says go for it. The other side says you’re getting older and should probably worry more about maintaining an athletic physique for the long haul.
What do you all think?
2 Likes
Do you want to be more athletic or stronger?
Maintain athleticism and get stronger. Obviously, I’ll give up a bit of speed and vertical if I gain weight. I’ll need to make sure I run /sprint regularly if I bulk so my body can keep up with the added mass. It hurts to bulk and then start running at a heavier weight.
2 Likes
Personally, if I were you I would keep my focus on athleticism and skill building. You have tried the super big approach, and while you did get bigger, stronger and more imposing, it’s safe to say that you will never be a 260lb shredded monster.
I would focus on things that supplement you in being a better police officer. A 600lb Deadlift is not going to help much more than a 405lb dead. In fact it will probably be a hindrance in regards to your QL issues.
Just my opinion. In the end, it’s all up to you big fella 
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I feel like I’ve shrunk recently. I wore a polo today and the sleeves actually hung past my triceps at the full length. They used to be tight around my arms and stay bunched up 
While 250 would be a big jump, it does tempt me. Maybe 250 would result in actually being a pretty lean 235? Probably not at my age but I’ve never really pushed it other than 2007.
Part of me fears creating new fat cells from which I’d never recover. But then I remember being 240 so I wouldn’t increases fat cells unless I went past that…which could mean a minimal number of new fat cells.
I haven’t been 240 much since I discovered my abs. Once I revealed a 6 pack I became quite attached to it. It’s not always visible but never far away.
The reason I’m considering a bulk is that I look at tall guys who are stronger than me and they all seem to have more mass. Perhaps my fondness for my 6 pack is holding me back?
I have plenty of time to figure it out. I have another MRI on the 20th and my follow-up on the 26th. If I need surgery on my hip then I’ll try to plan it for the week of Thanksgiving so I can take advantage of two work holidays and minimize the use of my sick leave.
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In one. Go for it!
I think do whatever will make you the happiest. You still have some years left lol you’re not that old so relax a bit and in a few years you can worry about being shredded.
3 Likes
I kind of miss being 240 lbs. I ate like shit and it didn’t matter 
Dinner used to be 20 mozzarella sticks dipped in spaghetti sauce or 6 frozen taquitos with salsa. College was the best!
3 Likes
Damn thats some yum food, sounds like me at the moment haha! I love being a teen with this metabolism. Iv stayed at the same bodyfat all year whilst eating like a 300 pound mass monster lol.
Those were the good old days. It was mostly ignorance that provided that lifestyle. I put on 20 lbs over the summer when I was 17 and my daily post workout meal was 3 Jr Bacon Cheeseburgers from Wendy’s.
I don’t think that’s what they mean by clean bulking.
3 Likes
One of my co-workers is on light duty from surgery on his left hip. He had the exact same surgery that I will be having if my next MRI confirmed that my labrum is torn. He said he was supposed to be on crutches for 3 weeks but quit using them after three days. He was also told not to flex his hip past 90 degrees for 3 months.
He used the same doctor that I’m seeing so I guess that’s what I can expect if I have surgery. On the plus side he seems to be doing great and it appears to be a quick recovery in terms of pain and mobility. I think his limitations are precautions from the doctor rather than actual physical limitations.
2 Likes
9.12.17
Warm-up
2 laps dynamic warm-up and 2 laps of sprinting about 70m of the straightaway and walking the curve
Push Press
95 x 10
115 x 5
135 x 5
150 x 3
165 x 3
180 x 1
195 x 1 x 5
DB Bench
75 x 8 x 2
80 x 6 x 2
Lying Leg Raise w/ Pulse-up
3 x 10
Lateral Cable Raise
3 x 10 @ 20
Cable Fly
2 x 10 @ 70
10F/10 top half/10 bottom half @ 40
Overhead Rope Ext
100 x 15
120 x 10
80 x 10F/10T/10B
Machine Crunch
150 x 15
150 x 7F/7T/7B
2 Likes
Dude, you definitely look like you lift and arent skinny at all. Whilst not being the hugest dude out there you’re carrying some good size for your height.
Ya, I would say you definitely have more of an “athletic look” than “skinny”…with long-ass arms and bony clavicles 
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Thanks, buddy. A compliment is always appreciated.
I saw Lee Boyce on a Canadian morning show and his arms looked as big as my legs! I like to compare myself to him because we’re about the same height. We have some skeletal differences but the biggest difference is the amount if mass he carries. I’m sure that mass helps move the bigger weights I see him putting up (easy 3+ plate bench, 315 clean & jerk, etc). I know he’s not a competitive lifter but he’s stronger than the majority of people in the gym… And he’s tall so I can’t use my height as an excuse for everything.
I’m beginning to think I need to suck it up and eat! I’m sure I could maintain a 15ish % body fat while slowly bulking. The key is slowly bulking. I have a tendency to go “all you can eat buffet” and eat tons of the foods I love (but avoid most of the time) when I bulk.
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Those damn clavicles! I think there was a post about those around here somewhere… 
3 Likes
Yeah, gotta sand them clavicles down bro haha.
9.13.17
Same warm-up as yesterday
Squat
3 x 10 @ 135
3 x 3 @ 225
Thought I’d try squat to see if it still hurts. No stabbing pain but there was some very minor discomfort. And 225 was depressingly hard.
Walking Lunges
30 total steps. My legs were weak from squats. I love being out of lifting shape.
Seated Leg Curl
100 x 20
100 x 10T/10B/10F
Leg Extension
120 x 15
110 x 10T/10B/10F
It’s nice to lift legs again (I guess). They are out of shape. I could’ve quit after 3 x 10 with 135 and probably still experienced soreness tomorrow and Friday. I’m going to do what I can until I can’t anymore. I’m assuming that I will be having hip surgery this year but I’ve got some time to improve/get back in shape before then.
1 Like
9.14.17
Well, I set my alarm and it turns out that it was an hour too late. For some reason I set it like it was a normal work day which is still about an hour earlier than my days off. As I was about to get out of bed at 0550 I realized that I was supposed to be up at 0450 if I planned to lift before work. As of now I have not deadlifted today. The plan was to do snatch grip deadlifts along with hang snatch grip high pulls this morning.
But my day hasn’t been a complete failure.
Neutral Pull-Ups
10, 8, 7-3-2 double rest/pause
Cable Side Crunch
80 x 15 ea side pulling resistance up
80 x 15 ea side pushing resistance down
50 x 15 ea side pulling resistance down on different set of cables
High Pulls (from hang)
135 x 5 x 2
185 x 3 x 3
Seated Cable Row
170 x 10 x 2
190-170-150 for a 6-8-10 drop set
Cable Curls
130 x 6 x 2
80 x 10F/10T/10B (21’s but sets of 10 instead of 7)
I’m still considering doing my snatch grip deadlifts at home tonight.
1 Like