You’re trimmer in the last pic. Not by a ton, but it’s noticeable.
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I’m getting there. I can tell a difference in my abs. 10 more lbs ought to do the trick. I’m just trying to get lean enough to safely and slowly bulk.
Training at Home
The boy has a slight fever and he’ll get kicked out of the Kid Zone so we just stayed home. I had a good workout although it seemed shorter and easier than my usual sessions. Jim says to leave feeling accomplished, not destroyed. I tend to get carried away and fail at following that advice.
Full Body Week 4, 5/3/1 Week 1
Neutral Pull-ups
10, 10, 10, 8, 6, 6
So all of my pull-ups are neutral grip now. The pronated grip hurts my shoulder. I still use the same or close to the same width for my grip.
Deadlift (5/3/1)
185 x 5 x 2
235 x 5
265 x 5
305 x 15—turns out that this is an estimated 1RM PR of 499 lbs. I had more in the tank but told myself 15 reps and really didn’t care to do more than that lol
Seated DB OHP
45s x 10 x 5 sets
Squat
165 x 5
185 x 5
205 x 5
Reverse Fly
Black band x 15 x 3
Face Pull
Black Band x 15 x 3
I will be squatting everyday now. One day is the usual 5/3/1 and the other is the 5s day without PR sets and the 5/3/1 week without PR sets. Today highlighted how weak my squat is… SMH
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I think your arms are looking more full. Have you added any size to them lately?
Followed you on Insta as cdmcallister24
Looking good man!!
I haven’t checked but I doubt it. They’re usually 39 to 40 cm which is where they were October 24th when I measured. They got up to 42 cm in July 2016 when I was weighing 233 lbs.
I’m guessing I just eliminated some water or glycogen storage so the definition is better.
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11.30.17
Woke at 223.0 lbs. I felt a little thirsty and bloated. I think the turkey I had for dinner bumped up my sodium levels. I bought a 16 pounder at the store Tuesday night because I didn’t get enough leftovers from Thanksgiving.
Yesterday’s Nutrition
2430 calories, 178g carbs, 71g fat, 191g protein.
Dang, I had a low carb day (again, <200g is low for me)!
Training
20 minute slog around the neighborhood. I covered two freaking miles and every step hurt.
I’m home from work today because my daughter woke us up early with a fever. Fevers aren’t allowed at daycare so we all stayed home. She seems perfectly fine now but my boy is struggling to breathe. I’m also in the beginning stages of a sinus infection. We’re taking a family trip to the doctor at 2:30. My wife took the latter half of the day off Suu I figured I had better take advantage of my extra free time and do some damn cardio.
Sorry to hear the bug is running through your household.
Had a question: After watching some of your vids, I noted your platform. Did you build that yourself?
I’ve checked out a few DIY videos online and plan to build one when I get moved into the house.
If you did DIY, any tips/tricks/advice on the build?
It’s an easy build. 4 sheets is cheap Plywood, 1 sheet of better grade A/C Plywood, and horse stall mats. The mats are 4’ x 6’.
If I were to change anything I would’ve cut it down to 8’ wide x 6’ long. I don’t need 8’ front to back. I’m considering cutting out a bit of wood between my squat rack and where I do my deads and cleans and putting down more rubber. It would give me a spot to drop the dumbbells and wouldn’t affect my platform. For now I just put scraps of rubber down and it’s making a mess b/c little bits of rubber fall off the bottom.
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I forgot to mention that I cut the middle sheet of Plywood down in width a bit so I had more room on either side for the plates to touch. If you keep it 4’ wide then you have to set the bar down nearly perfectly to get the plates on the rubber.
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ya, I’ve seen a lot of different sizes being built on YouTube.
I think I’m leaning to a smaller footprint like you mentioned.
I will probably have to get into the new space and see how my rack and other equipment fits and whether I want to put a full wood platform under my rack or not.
Ahhh, I hadn’t seen that mentioned anywhere - great tip!
Did you paint your logo or did you get a vinyl decal made?
I think I cut mine to 3’ so the mats are 30" wide.
I printed a Punisher logo, cut it out, and spray painted it on different colors lol
My buddy’s wife does the Etsy vinyl stuff so I might get a legit logo for the center of the platform and then actually put a finish over it. It would be the same logo as my avatar.
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Blue Line Punisher is bad ass. Thanks for your commitment to those you serve!
I was thinking of getting the red/white/blue Puntisher logo for my platform or I may try to design something…
I’ve got time so we’ll see.
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that’s some really smooth looking deadlifts! and squatting after deadlifts is always terrible so that don’t tell nothing about a weak squat. I tried 531 before but somehow seemed very low volume to me, your volume seems optimal though, some tweaking to the program you did or?
I missed this somehow…
15 reps, that’s all you got? Damn man now I’m disappointed. I bust my ass for 17 reps and you cut out with some in the tank at 15? Talk about slacker 
305x15 had to feel way worse than my 245X17 - maybe it’s me that’s slacking
What calc are you using to determine e1RM? I have 305x15 at 457.49
Using this formula e1RM = weight x reps x 0.033333 + weight
Either way, looking smooth and strong!
I’m doing the Full Body Power Clean version and I tweaked the assistance lifts a tiny bit. I also removed the traditional OHP.
I use a fitness app on my phone to track my big lifts. It’s much easier to open the app, select the lift and look at my history including a graph that shows estimated 1RM compared to flipping through my training log. I forgot to do Jim’s equation to see what it showed but that’s probably more realistic. I’m not at my peak and my best pull is 495 lbs. I can’t imagine being stronger than that right now.
Hey, I was in support of you capping your PR sets for a reason! I loathe the thought of 10+ rep deadlift sets. Jim also says to leave a couple reps in the tank, right?
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12.1.17
Woke at 224.0 lbs.
Yesterday’s Nutrition
2490 calories, 196g carbs, 89g fat, 181g protein.
That’s two sub 200g carb days in a row and the scale went up each day. The human body is strange.
Training @ Home After Work
Warm-up
Deadlift 185 x 10
Neutral Pull-ups x 10
Squat 135 x 10
Push-ups x 20
Deadlift
235 x 5
265 x 5
305 x 5
superset with
Squat
185 x 5
205 x 3
235x 1
1 min rest between each set
Bench (5/3/1)
135 x 10
145 x 5
165 x 5
190 x 14
superset with
DB Rows
100 x 10 ea x 3 sets
Snatch Grip High Pulls
185 x 5
205 x 5
225 x 5
I basically switched to the Full Boring template from Beyond 5/3/1. For each main lift you have a 5/3/1 day and then you do the 5s, 3s, or 5/3/1 week with minimum reps on the other two days. It allows you to get more frequency. It works for me because my TMs are pathetically low and not taxing at this point. That’s probably obvious by being able to combine deads and squats with no problem today. I’m using 80% for my TMs.
I referenced my best 20 rep squat set to @cdmac24 today so he can beat me in his next workout. I managed 235 x 20 while doing Steve Shaw’s Two Plate Special program from his days at Muscle & Strength. You start with 135 (two plates, get it?) and do 3 x 5, 3 x 10, and 1 all out set to 20 or failure. If you hit 20 reps then you add weight the next week. It was originally a bench workout but he expanded it. I think I might’ve been at my peak during that program. That’s not saying much but it was good for me. It was the last time I benched 300 lbs and I was only using 165 lbs during my workouts. Hopefully getting back to 5/3/1 and PR sets will get me back to that point.
Anyone tried 5/3/1 on machines? 
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Untamed Strength have a great video on building a platform.
Similar way as Maier i think