No Pain No Gain

Training Training Logs
741

5/3/1 Week 1 Day 2 (Squat)

(yesterday)

Good squat workout, everything felt light and easy. Due to time constaints had to choose between assistance or conditioning. I chose assistance because I like to lift weights. Sue me.

I got a funny vid I will throw up later tonight. Also, I was sharing the power rack with a guy who was doing sumo rack pulls off a step-by-step platform. Granted I’m all about anything resembling deadlifting, but he wasn’t even locking out. It was weird.

A) Squat
125 x 5
160 x 5
190 x 3
-work sets-
205 x 5
235 x 5
270(5+ ) x 8 PR easy peasy. According to the Wendler 1RM formula this is the first time I’ve beaten my meet PR in the gym. Feelsgoodman.

B) Good Morning… I just can not do these in a way that works my lower back/hams without involving my quads. I am determined to get it right though.
95 x 10
(seated) 95 x 10
(seated) 115 x 10

C) Leg Press
5pps x 10
6pps x 8
6pps x 10

D) Shrugs (hold contraction)
225 x 10
275 x 7
245 x 10

[quote]Hallowed wrote:
no silly boi! I know you follow the deload weights. I just like can’t bring myself to squat the bar then squat sixty five or something lame and then not squat anymore. So I do fuckaroundweird stuff instead and usually end up wretchedly sore LOL.[/quote]

I hear you! My legs were sore for 3-4 days after last Friday’s “deload”. Also, adding a new/different stimulus will make you sorer than doing a movement your body is used to.

[quote]cholulalula wrote:
Sometimes the first day back after a de-load my weights aren’t quite there. It’ll be there.

100# kroc rows? big daddy beast mode!

and since we’ve discussed the girl, i feel compelled to ask, what’s the plan for V-day!? My brother’s number one rule for me was to never, ever, ever start dating around any sort of holiday, so I’m always curious what happens when people do!?[/quote]

Big Daddy Beast Mode… I am SO making people call me that…

Ugh, 27 years of life and it’s my first v-day not single, I’m pretty clueless too. Prob gonna get flowers and a card, give it to her the day before v-day so it’s a surprise, then make her dinner at her place on the day itself. Nothing super fancy.

<–is a good cook

742

Does your lady work in an office? If so I’m afraid uaree required to send the ONE DOZEN RED ROSES to her work. There is no other acceptable option.

muah

743

how do you GM? when I used to do them stiff-legged, my quads were totally cut out of the movement.

744

This is what people use power racks for in DC.

[quote]Hallowed wrote:
Does your lady work in an office? If so I’m afraid uaree required to send the ONE DOZEN RED ROSES to her work. There is no other acceptable option.

muah[/quote]

Nowai. Way too soon for some huge sweeping gesture like that. Can’t be scarin 'em off like that, ya dig?

[quote]fr0IVIan wrote:
how do you GM? when I used to do them stiff-legged, my quads were totally cut out of the movement.[/quote]

How do you not fall over frontwards if your legs are 100% stiff? The balance doesn’t make sense. You have to stick your ass backwards.

745

Nutrition today… least calories I have had in, oh, 1.5 years or so.

122g fat/80g carb/310g protein/2650 (or so) cals.

Decided I needed to make a bigger gap between my non-lifting vs. lifting days. This is about 800-1k less cals than I had yesterday on leg day, for example.

breakfast: 3egg omelette with cheese, banana on the side and 3 strips turkey bacon
lunch: 10oz chicken thigh, apple
2nd lunch: 10-12oz pork with Franks Red Hot
Afternoon/evening snack: handful of peanuts, 50g whey shake
Dinner: 10oz flank steak, spinach salad with half an avocado, apple cider vinegar/some cheese, and a 50g whey shake.

edit: for reference, on lifting days, I would add 4oz cranberry juice (distilled in water with mucho stevia) to breakfast, have a workout shake with about 50g protein/120g carb, and add a bigass baked potato to my postworkout meal. Typically I have closer to 350g protein whether it’s lifting or non-lifting, today was just a tad lower.

746

Current supps:

Flameout (2 at breakfast, 2 at dinner)
Vitamin D (5k iu/day)
Liv.52 / milk thistle… John Meadows has me on that train right now
Magnesium/zinc always
Niacin (1g/day)

Oh and vitamin C before bed, 1g.

Thinking of trying out a bottle of Meadows’s GDA. Just to see what happens.

747

[quote]scj119 wrote:

[quote]fr0IVIan wrote:
how do you GM? when I used to do them stiff-legged, my quads were totally cut out of the movement.[/quote]

How do you not fall over frontwards if your legs are 100% stiff? The balance doesn’t make sense. You have to stick your ass backwards.[/quote]

okay not 100% stiff. I had a very slight bend in my knees.

why not SLDL’s then?

INTENSE WRIST CURL SESSION

748

[quote]scj119 wrote:
This is what people use power racks for in DC.

LOL sadly I’ve seen worse[/quote]

749

COME AT ME BRO!!!

750

[quote]MattyXL wrote:
COME AT ME BRO!!![/quote]

JLIn is blowing shit uppppp

JLin for MVP

751

Wait, how long have you been dating this girl? Did you hit that weird akward timing thing where its Valentine’s Day but you’re not REALLY totally a COUPLE ?

:-/

752

5/3/1 Week 1 Day 3 (Bench)

My lifting career is like groundhog day. I see great progress while I’m anal about nutrition. I get a little comfortable/confident, slack off, progress slows down. I start just guesstimating my macros and not tracking them, I plateau. I go back to being anal and planning my week of food intake, the PRs start falling again. Why can’t I just remember that I have to be anal to see progress?

Been happy with the PRs lately, especially while on a calorie deficit. I am going to be SMASHING weights when I start gaining again… god I can’t wait.

Workout

A) Bench
105 x 5
130 x 5
155 x 3
-work sets-
170 x 5
195 x 5
220(5+ ) x 10 PR <— first bench PR since October 10.

B1) DB Bench
90 x 9
90 x 7
85 x 8
85 x 8
85 x 8

B2) Lat Pulldown, alternating neutral/overhand/underhand
160 x 10
160 x 8
150 x 10
150 x 10
150 x 9

C1) Face Pulls… did them SLIGHTLY differently and it was like woah. Went from feeling it just in my rear delts to feeling it all across my upper back. Me likey. Funny how you can do an exercise 100 times and it finally clicks on try #101.
25 x 15ish
27.5 x 12ish
27.5 x 12ish
30 x 10ish

C2) Standing EZBar Curls
80 x 8 x 4

[quote]fr0IVIan wrote:
okay not 100% stiff. [/quote]

Sounds like a personal problem.

[quote]spar4tee wrote:

[quote]scj119 wrote:
This is what people use power racks for in DC.

[/quote]
LOL sadly I’ve seen worse
[/quote]

Me too, last time a guy was doing quarter squats into calf raises (one movement) with about 60lbs on the bar.

[quote]MattyXL wrote:
COME AT ME BRO!!![/quote]

Laughing my ass off… yes that deserved to be written out in full.

[quote]fr0IVIan wrote:

[quote]MattyXL wrote:
COME AT ME BRO!!![/quote]

JLIn is blowing shit uppppp

JLin for MVP[/quote]

Not even responding to that. 3 games against teams in the 10 worst defenses.

Damn, that was a response.

[quote]Hallowed wrote:
Wait, how long have you been dating this girl? Did you hit that weird akward timing thing where its Valentine’s Day but you’re not REALLY totally a COUPLE ?

:-/[/quote]

We met in October, became official/exclusive whenever I posted it a couple weeks ago. It was casual for a while but things just sorta happened, you know how it is.

753

Well I guess I really have no advice on the VDay thing. My go to present is a blowjay. Its perfect because really, I’m gonna blowya anyway! Um and by ya I mean my lover.

Splain me more deets on this diet thing. Like fucking up how? getting casual and not getting enough calories? not getting enough protein? What goes wrong that makes you lose strength progression?

754

^ possibly the best V Day gift a man can receive…

755

[quote]Hallowed wrote:
Well I guess I really have no advice on the VDay thing. My go to present is a blowjay. Its perfect because really, I’m gonna blowya anyway!
[/quote]
YESSSSS

Damn.

[quote]
Splain me more deets on this diet thing. Like fucking up how? getting casual and not getting enough calories? not getting enough protein? What goes wrong that makes you lose strength progression?[/quote]

I just an really bad about eyeballing stuff. Like I can easily be plus or minus 500 calories from what my plan is for the day if I just wing it. A couple of times while bulking I plugged in my daily intake just to see how well I was ballparking it and I was 1000 calories off my goal lol. I’m not consistently missing in one direction, over or under. I’m just consistently wrong in some way. Also, this makes NO sense, but I seem to feel stronger in the gym when I am eating clean foods… which means preparing ahead of time, which means planning.

[quote]scottkoscielniak wrote:
^ possibly the best V Day gift a man can receive…[/quote]

I’m actually not a huge fan, which makes me like the only dude in the world to say that. I’d rather just get down to the real business.

756

5/3/1 Week 1 Day 4 (DL)

Had about one beer too many with the lady last night… got small amounts of really crappy sleep and was a zombie at work today. I think I had 6 cups of coffee and still was dead. So… of course I beasted my gym session and set a PR in deads and a huge PR in hill sprints. The human body makes no sense.

The gym had no 2.5lb plates, so my third set of cleans was too high and my final set of deads was 5lb too low. Was supposed to be 370, but I knew I could hit 365 for 8 and set a lifetime PR, wasn’t 100% confident about 375 for 8, so I decided to take the sure progress instead of a 50% chance of not setting a PR… this thing we do is a marathon, not a sprint.

In retrospect, I could have hit 375x8. I tightened up my belt a notch (GETTIN SECKSIER) and it made a huge diff, hasn’t felt that tight since the meet (that’s what she said)

Workout
A) Hang Cleans
95 x 5
135 x 4
165 x 3
175 x 1 PR

B) Deads
175 x 5
225 x 5
265 x 3
-work sets-
285 x 5
325 x 5
365(5+ ) x 8 PR fast and strong. That’s 3 PRs in 4 days if anyone’s keepin track. On a deficit, I’ll take it. Conditioning is making a difference I think.

C) Front Squats… first two felt heavy, prob because I’ve never done em after max deads. Last one felt right. More rest next time.
165 x 8
165 x 8
165 x 10

D1) GHR
bw x 7… moved feet support closer in
bw x 10
bw x 10

D2) Weighted Abs
100 x 10
110 x 10
110 x 10

Conditioning
Hill Sprints - 12 sprints in about 13:30-14:00 (PR + 4sprints)

My goal was 10. After 9 I was not winded at all so I pushed it harder. Like a boss.

Have a good weekend y’all.

757

so… 38 points 7 assists against the 4th stingiest ppg defense, 20 points in the second half after they started doubling him off the pick and roll. JLin had a pretty good game no? I can’t remember the last time a Knick game was this fun to watch.

oh and throw some more weight on the bar! did you switch grips like halfway through?

758

roids…

759

[quote]scj119 wrote:

365(5+ ) x 8 PR fast and strong. That’s 3 PRs in 4 days if anyone’s keepin track. On a deficit, I’ll take it. Conditioning is making a difference I think.

[/quote]

Weird how that works aint it?

760

[quote]VTBalla34 wrote:
roids…

[/quote]

Yup!

[quote]VTBalla34 wrote:

[quote]scj119 wrote:

365(5+ ) x 8 PR fast and strong. That’s 3 PRs in 4 days if anyone’s keepin track. On a deficit, I’ll take it. Conditioning is making a difference I think.

[/quote]

Weird how that works aint it?[/quote]

Yeah man… no real logical explanation for conditioning to affect strength gains, it just seems that being in shape correlates to increased capacity for high effort work.