*Superset DL Stance Leg Press / Back Extensions
30x4 plates / 30xBW
35x4 plates / 35xBW
*Superset Lying Leg Curls / Seated Leg Curl
30x80 / 30x85
Bleh. First day of work over here in England and we ended up moving furniture ALL day long and I didn’t have food with me so I didn’t eat shit. Ate when I got home then went to the gym but everything just felt really heavy. This was the last week of rack pulls and I wasn’t able to move it… but it was at a really hard starting position… oh well. Squats and Deficits weren’t a complete failure. I’ll be rested next week and hopefully do better. I felt beat and didn’t do a whole lot on the accessory crap. Most days are going to be part-time but today just happened to be all day of moving stuff, and I wasn’t prepared with food. I chose just not to eat instead of eating fried crap… I’ll just make sure I’m prepared with food from now on.
Didn’t like incline much and never really have so I just kind of used it as a warmup. 14 reps with 100 isn’t too bad I spose… gonna do floor press first next week and go heavier. Enjoying this higher volume stuff and might just stick to it for upper body for a while and see how my strength stays up. As for lower body I am going to keep training heavy and working toward that 650 deadlift.
Weighed 242 this morning… down from an average of about 255 when we got here a month ago. Only been dieting for a bit over 2 weeks though. Seems to be going pretty well so far, and I’m definitely looking leaner. I would love to get to 220 or near it so I could compete at that weight class. I don’t think it will take too long to get down to 230 if everything keeps going well, then I’ll assess if I want to keep going down to 220, or maintain that weight and slowly fill out a 242 again.
Edit: Happy with pullups… stopped a rep or two short on the first set and was still able to get 11 on the second. Gonna try to do 3 sets of 10 next week which will be a pretty nice improvement compared to a few weeks ago.
it’s going to be very hard to keep increasing on deadlift with those huge BW drops. 220 is skinny jowee…especially at your height. i think you should stay at 240ish and just work on recomp. your leverages really change with that much of a weight loss. You’ve always battled with being big jowee and runway model jowee though:)
[quote]maraudermeat wrote:
it’s going to be very hard to keep increasing on deadlift with those huge BW drops. 220 is skinny jowee…especially at your height. i think you should stay at 240ish and just work on recomp. your leverages really change with that much of a weight loss. You’ve always battled with being big jowee and runway model jowee though:)[/quote]
Yeah, I’m afraid I will be skinny at 220. Since I’m already dieting and it’s going well I think I’m going to try to hit 230, then slowly put weight back on to 240. I am learning much better how to control my weight while still eating lots of carbs. I’m just eating lots of oatmeal/protein shakes right now and 2 solid meals of chicken/veggies a day. It’s really easy to stick to since the solid meals taste really good since I dont have a ton, and the shakes keep me full.
When I want to put on weight I’ll probably just keep doing the same thing and up carbs/protein slowly til I find the sweet spot.
That’s it. Tightened my belt up a notch finally and it feels much better. It was getting pretty loose. Squats feel pretty good considering I haven’t focused on them in a while and I am dropping weight. Not sure what my highest non-wrapped squat is…
Upper body tomorrow and then resting til Monday. Well, not really resting… all our stuff from home gets here friday and we will be dealing with that all weekend.
DL Stance Leg Press
20x4 plates
20x6 p
20x8 p
20x10 p
20x12 p
Hyperextensions
8x65 *EZ Bar resting in elbows
8x85
20x35 *plate
25xBW
*Superset Lying Leg Curls / Seated Leg Curl
20x95 / 20x100
20x110 / 20x115
Much better this week… ate more carbs and was more rested up. Could have got more reps on squats but I was starting to lean forward so I stopped there. Got 6x425 last week on deads but 5x450 this week so I think that is pretty good. I’m not sure if I have noted this but I am doing this touch n go. When I get to low reps I will probably do them from a dead stop. My weakness in deadlifts is lockout anyway so touch n go just helps me get more reps to lockout… I guess, lol. 12 plates is gettin heavy on leg press… don’t think I’m gonna go heavier, just do more sets or reps or something. At least not heavier for a little while.
Thanks man. I’m going home but get back on the 10th. I would love to come join you for my last few deadlift sessions of my program. What does your schedule look like for lifting? I usually deadlift on Mondays which would be the 17th after I get back… but can do it on the weekend too. Let me know when is good for you, because I can make it whenever.
good session there jowee. those deficit deads are really strong. i did some tonight. just worked up to 495. going to stick with deficit pulls up until the meet.
when are you come back to the land of cheeseburgers and apple pie??
[quote]Adam-F wrote:
Ok will check out my schedule around then mate and get back to you - I normally squat monday, deadlift friday…no problems swopping about though.
[/quote]
[quote]maraudermeat wrote:
good session there jowee. those deficit deads are really strong. i did some tonight. just worked up to 495. going to stick with deficit pulls up until the meet.
when are you come back to the land of cheeseburgers and apple pie??[/quote]
Yeah, next several sessions I’ll be pretty much adding 30 lbs every time. I do 480 next week and I’m hoping for 4 reps, and I’ll be doing 510 the following week, when I’m home (Oct 5th - 10th). So my plan was to do that in the gym with you guys on that Saturday(8th). Then the next week I drop box squats and hit 540… then 570 the following week! I was thinking of dropping the deficit a little bit as it gets really heavy. 4" is quite a bit, heh…
Oh, and I just got up and weighed myself at 239.8, and broke under the 240 mark! RUNWAY HERE I COME! lol
Maybe we could go get some food after the gym on saturday??
Only got 3 reps on squats, probably coulda got another but it woulda been ugly. Last week was 5 reps of 450 and this week I managed 4 reps with 480… plus my bodyweight is down to 236! I’m gonna keep going for another two weeks at least to hopefully hit 230, then start upping the calories slowly and hopefully put on some good weight and maintain around 240. Gym was closing so I had no time for other stuff but that’s ok. Next week is the last week of squats and they are gonna be heavy. They literally turned the lights off right before my last set of deadlifts, lol. I felt bad for running late but had to finish that set… I was struggling because I was out doing errands all day so I ate some pizza for pre-workout and it was messin up my stomach… had to hit the toilet a few times but luckily I had no accidents while deadlifting, lol. TMI??
Back in England now and put on several pounds while at home. It was really awesome to train back in the old gym with everyone again. Gonna get back to hitting the supplemental work harder again now that I’m back with more time to train.
Edit: I did train in between those two deadlift sessions but I was at home visiting lots of people and didn’t bother posting it. It was just kind of random upper body training anyway.
On a side note… I got a perfect pullup / dip bar combo. Gonna start doing some at home everyday and see how I improve on them.
Hey man how are you liking it over there? What town are you in again?
510x3 deficits…nice! hit 510x1 for a straight single the other day, which should be my 2nd attempt at the meet…think I finally figured out what the hell is wrong with my DL so watch out once I start getting that corrected! haha
Deficit Deadlifts *3.5 or 4" Deficit
*warmups in kg… im not really sure, lol.
2x245 kg… (540 lbs)
*normal deadlifts
3x3x180 kg (395 lbs) … haven’t done deads off the floor in a couple months and these felt pretty fast.
Did a couple sets of DB 1 leg DL’s which were pretty hard because I couldn’t keep my balance, lol.
Tried to do some GHR’s but I just couldn’t, lol. I think I was pretty far forward on it which made it really hard, but still… I should be able to do some.
Then finished with a few sets of real light deep ROM GM’s.
On another note, I got a root canal tomorrow morning because the last several days I was having a lot of pain, and the last two days it got really severe. After the dentist I was feelin a lot better so I went home and finished bottling the beer I brewed, then popped some motrin and went to lift with Adam. Pretty awesome little gym he has set up.
I was worried about hittin the 540 since the last few days I was having trouble eating, so after the dentist I had a couple big meals then was having some stomach problems while lifting, lol. Adam video’d my first rep of 540 and it was a decent rep but it was slow, and I ended up ripping a fart the entire pull, lol. I haven’t uploaded the video yet though so I’m not sure if you can hear it, lol. I’ll look at it later.
Anyway, I’m pretty sore today but not really sure what from. I haven’t gotten sore from deadlifts in a while. Gonna get back to hitting some volume this week now that everything is settled back to normal.
[quote]VTBalla34 wrote:
Hey man how are you liking it over there? What town are you in again?
510x3 deficits…nice! hit 510x1 for a straight single the other day, which should be my 2nd attempt at the meet…think I finally figured out what the hell is wrong with my DL so watch out once I start getting that corrected! haha
take it easy bro[/quote]
I like it a lot. Less stress and a slower pace of everything. Gonna go get a sunday roast here in a little bit!!
Haha well I like a bit of deadlift competition! Next week is 570 from a deficit, then the next week I go back to normal deadlifts @ 600. After a few weeks my goal is a 650 pull. We’ll see…
I saw that you said you’re hoping for a 400 bench… damn. I’m no where near that yet. I might have you on deadlift but you have me beat on the total. I gotta get everything up…
RUNWAY HERE I COME! lol