gotta rip your shirt off and use fake plates as well, bro
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5 December 2017 - Bench
255x1+ (6), 4x5 225, 1x8 225
DB Floor Press 4x8 75
Barbell Rows 3x8 245
RDLs 4x8 286
Notes
I’m pissed off. Last time I had 255, it was 255x7. I have nothing positive to say about today. Time to go force feed myself so I can get stronger.
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8 December 2017 - Squat
300x5+ (13), 4x5 275, 1x10 275
Notes
Was running pretty short on time today so I got this work in in about 45 minutes, including warmup/mobility/stretching. 300x13 makes me feel pretty damn good considering I’ve been stressed out since Monday because of finals. I took an extra day off yesterday (rested Weds & Thurs) because I got about 5 hours of sleep Wednesday night and didn’t eat anything for the first 8 hours that I was awake. Not a great spot to be in if you’re looking for a strong squat session. I figured that taking an extra day to get my mind and body right would help, and it did. I’ve never had 300lb as a number in any warmup set or + set, so technically today would’ve been a pr at 300lb even if I got 1 rep.
Bench tomorrow morning, and I’m redoing my last cycle for bench because I didn’t set any PRs. I feel great right now, I’m eatin good tonight, so my 230x5+ should go down pretty well. Even if I get 13 and tie my PR, I’ll be happy. I just refuse to regress at a certain weight and then continue adding weight. That’s stupid. I got 230x11, 245x9, and 255x6, and I think only 245x9 was a PR.
In other news, I’ve officially ordered my belt 5 weeks ago. So it will be here in less than a month, so I’m pretty pumped. My buddy is bringing one of his belts back from school for me to use during Christmas break (total bro move) so I can acclimate to the feeling of squatting with a belt before mine even gets to my house.
“You ordered a red, white, and blue belt?”
“Yeah, because I’m a got damn red-blooded American.”
“THEY HAD TO KILL A BALD EAGLE TO MAKE THAT!”
“Bald eagles can’t fuckin squat 4 plates. I am the alpha.”
–Actual conversation I had today
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I used to be able to wait for my shit to get delivered but these days I got next to no patience and will order express delivery or from close by in country for extra $$$
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Same… cannot wait to start my sexy new gym swag. Probably doesn’t go well with the constant impulse buying I do. As soon as I have the impulse to buy something I have to have it as soon as humanly possible too
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9 December 2017 - Bench
230x5+ (12), 5x5 225, 185x10,8,6
Power Clean 3x2 100kg, 5x1 110kg
30 minutes of basketball
Notes
not bad. Last post, I said:
Well, I’m not doing this cycle again. This is actually the third time I’ve done it. This was the last cycle before my deload, then I did it again after my deload, and now I’m doing it again because I got weaker during my deload. It was probably stupid to do this cycle 3 times anyways, so I will not be doing it again. 230x12 is fine with me.
Chances are, when I hit 230x13 a month ago (or whenever it was), I was having a beastly day because a majority of the big variables were aligned correctly (sleep, diet, focus, etc). I’ll take 230x12. The next goal is 245x10 because I’ve gotten 245x9 the last two times that I had it on the bar.
SO, despite the universe’s efforts to thwart my progress, we’re still growing. Weighed in at 215 today (with gym shoes on). I’m getting large but caloric surplus with sufficient protein = unstoppable gainz. I have 320lb for 3+ squats on Monday, got that for 9 last time so the goal is 10-11 reps.
STAY TUNED FOLKS WE’RE HITTING 405 IN A COUPLE WEEKS
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11 December 2017 - Skwaats
320x3+ (9), 2x5 275
20 min mobility/stretching/foam rolling
Notes
Tied an old PR at 320, so I’m happy. The first 5 felt pretty easy, but I was leaning forward more and more on each of the last 4 reps, so instead of going for a PR I just called the set once I got 9. It’s a good compromise between satisfying my ego to tie a PR and not reinforcing bad habits.
Bench 245x3+ tomorrow. Going for 10. Probably going to make a post about what my thoughts and goals are for 2018 tomorrow. Yawwww
Edit: I’m working 2pm-1am on Friday, so there won’t be any time for squats. That’s why I went light on volume today, because I need to be recovered for another squat session on Wednesday.
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Thoughts On 2018
After 17 weeks on 5/3/1, my bench has increased from 275 to ~315 (300 felt easier than 275 did 4 months ago), my squat started at 325 (which i can now rep x9), and my deadlift was around 375. Needless to say, I owe Jim a beer someday. I’ve earned roughly a 40lb increase in bench, around 80lbs in the squat, and at least 50lbs in the deadlift within 4 months. I understand that this is because I was far, far away from my genetic potential 4 months ago, but I believe that I still have hundreds of pounds to add to my total.
As of right now, I don’t have any concrete plans for 2018. My goals for the end of 2018 (~a year from today) is 355/475/535. Since I’m currently sitting at 300/385/425x3 (haven’t tested a deadlift 1rm), but I believe that when I max in a week or two, I’ll be able to hit 315-325, 405-415, and 435-455.
My lifetime goals are 405/515/600. If I am able to reach my goals in 2018, I’ll be in a great position to reach my lifetime goals probably before I finish college (I will graduate in 2021). My family doesn’t have a ton of money, and as a consequence, I will be taking the Spring 2018 semester off from school to earn money to pay for tuition at a university (I’m currently paying my way through community college). Why mention this? Because, for the last few months, I’ve known this to be the plan and I wasn’t happy about it. A few days ago, I realized that that gives me an extra year to stay at home (instead of 2 years @ CC + 2 years @ uni, I’m doing 2.5 years @ CC + 2 years @ uni) which means home cooking, as much protein as I want, and I get to sleep in my own bed. No distractions, no parties, no girls, no anything that will consume my time or energy that I am using to reach my goals. So overall, I’m happy with where I’m at right now. I’m sure many people on this forum can attest to the fact that sacrifices have to made constantly to reach goals that are beyond the desires of the average gym-goer. It’s easier to be in a situation that requires sacrifice when you don’t have much to sacrifice in the first place–like I said, no girls, parties, alcohol, or any other distractions are present in my life at community college.
I said earlier that I have no concrete plans for 2018, but here are my tentative plans:
-
355/375/535
-
possibly compete in a powerlifting meet
-
experiment with 1-3 new variations of 5/3/1 (I’ve been using OG 5/3/1)
-
Have someone accuse me of taking steroids
-
Impress someone in the gym
(The last two are kind of jokes but not really)
No Rep PR? *guineapig sad face
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Nahhhh. Not today. In a couple weeks I’ll have 320x5+ and I’ll be able to get it for 10-12, but today was sort of a wash. *lavamonster sad face
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I don’t know if you get the reference because not sure if I’ve seen you in guineapig’s log but he pretty much sets a lifetime Rep PR or two/three every training session.
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Come on man, some extra conditioning is never a bad thing. Still enjoy yourself
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Mick to Rocky
Gains > Girls #virgingains
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For the first 6-7 cycles (so up until 2-3 weeks ago) I had only had 3 sessions without a lifetime PR. but I never set more than one each session… that’s wild hahaha
I’m waiting to be at a real uni before I do that hahaha. Besides, how sick would it be to show up to my first year at uni being at 355/475/535 with a full 2 more years on an unlimited meal plan & powerlifting club membership
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well you only doing one lift a training session aintcha
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It’s more like I sandbag my deadlift hard so any time I want (so every workout) I can set a Rep PR
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12 December 2017 - Bench
245x3+ (8), 5x5 225
DB Bench 2x10 80lbs, 1x10 70lbs
Seated Rows 4x10 115lb each side
Face Pulls 3x15 32.5
Overhead Cable Tricep Extensions 4x15 32.5
Snatch Pulls from hang 3x5 60kg, 2x5 70kg
Snatch 3x3 60kg, 3x1 70 kg, 3x1 75kg
Notes
Crankin’ up the volume. I’ve being slowly decreasing my volume over the last 1.5-2 months because I’m lazy as f*ck. It’s time to refocus on being disciplined and getting an appropriate amount of volume. It’s hard to incur any fatigue when you scrape by with the bare minimum every session (e.g., only doing the main lift).
Since I will be done with first semester in about 20 hours and will have ample time to sleep and eat, it’s time to go. All the stress that finals bring will be gone in a day or two, at which point I expect massive gains again. I had to re-up on chocolate milk (copped 2 gallons today) for the potassium, calcium, vitamin D, carbs, and protein.
Gonna rest tomorrow and squat Thursday, give my legs an extra day to recover.
Mini goals for Christmas Break (Dec 13 - Jan 22) include, but are not limited to:
- 315/405/455
- 34 inch arms
- Dunking a basketball again
- Weighing 220
- Winning the powerball
- Working volume up to 1.5-2.0x what it is right now
- Bench 225x15
- Squat 365x5
- Deadlift 405x5
So if you have anything to suggest then feel free to let me know. For the next 5 weeks, whenever I’m not working, I will be growing. Fear me. Or don’t. I guess you don’t have to yet, but when I get on gear, it’s over for you bitches (jk, got nothin but love for you homies that read my log). That won’t be for 10-15 years though so y’all got some time
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Dear Mother of God. If that’s Australia’s… I can’t even imagine what America’s looks like. #RoadtoSHW
1 Like