Definitely. I used towels to pad my elbows on the lifts yesterday.
| Andrewgen_Receptors
April 5 |
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Nobreaks:
I don’t feel any fatigue in my legs
Give it some time, you’re still new to the movements so expect them to not feel quite right yet.
P.S you’ll probably want to get some sleeves or something to help protect your elbows (the inside-y part) during zerchers. It gets downright painful at a certain weight for me so protection is a must IMO.
Week 1 day 2
Morning weight 183.8
Training:
Pendlay row 2x3, 5x2(95,135,135) 155,155,155,160,165) need to increase weight nxt time
Rdl. 3x5,last set mtor (165,195,210) up to 220 nxt time
Str arm plldn 3x8, last set myos (110,130,140) 6 myos
Rev fly 3x8, myos (20,30,30)4myos
Inc db curl 3x8, mtor set (25,35,35) 6 mtor reps last set
Not alot of fatigue on the pendlays. Think form will break down before that. I didnt have much a problem getting them up for 2 reps at a time
The rdl loaded stretch feels good. Going up another 10lb for next time
Straight arms were good with the myos. Feel like i got a good exhaustion on the lats, same for rev flys for the rear delts
Ok the db curls. Yea i reached failure on the mtor set. But feel like i need more reps for the bicep.
Not deviating from the program tho. Im not the expert. Thibideaux is and he made it
I like getting in and out of the gym in shy of an hour tho. Last program was taking approx 90 min
week 1 day 3
Bench press: 4x3, 1xamrap (135,160,185,185) 205x7 reps
cls grip floor press 3x3, 1xrst pse set (135, 155, 175) 155 for 9, rest, 4
Heel elevated goblet squat 3x10, 1 Mtor set (35, 70, 70) 6 mtor reps
DB shoulder press 3x5, 1 mtor set (35, 45, 45) 4 mtor reps
skl crusher 2x5, 1mtor set (45, 75) 4mtor reps
OK, so a couple things i got out of this. 3 pressing heavy pressing exercises is too much in one day for my left shoulder. the shoulder press was pretty painful, not the good kind either. Got a pain on my shoulder that cant seem to pinpoint exaclty which muscle it is. Its a nagging thing that wont seem to heel on its own. always seems to act up with pressing movements . I’ve tried stopping. the pain goes away but comes back when i start working out again. Im dealing with it. not getting surgery because it doesn’t hurt when im not in the gym. I do all the stretches and shoulder mobility exercises i see, but to no real help. oh well. I’ll probably drop the shoulder press nxt time and sub in another delt exercise
I don’t have enough weight to really stimulate the quads on the goblet squats. except the mtor set, I feel like i could have done 20 even more reps. Maybe that is the point. save it all for the mtor set? idk. I’ll stick with the prescribed exercise for the next go but will likely end up switching to front squat instead to load more
this may be the first time i’ve ever got 7 reps for 205 unspotted on the bench press before. so I feel like that is a good thing. Maybe 1rm has gone up a bit. Calculator comes out to 246 so yea that would be 6lb more than last time i tried.
first ever attempt at any type floor press. I feel like i did ok. the 3 rep warmups deceived me. had to back off on the rest pause set or else wouldn’t have got 6. but i backed off too much. got 9.
Just not digging this best damn for strength by thibs.
so I called an audible and doing an eod routine designed by Jeff cavalier
Also recalculated my daily calorie requirement for my goals. I was still calculating based off weighing 204lb, after recalculating based on weight of 184, I need to drop another 200 calories for a total of 1900 per day.
After 2 days of doing that, im down to 182.8.
4/08
Training: 45 min of loaded vest walk. 20lb vest
4/09:
Squat 3x5 (w/u 135, 185) (240, 240, 240) 6 reps last set, up 5lb next time
barbell hip thrust 3x10-12 (135, 155, 155) 10 reps last
bench press 3-4x5 (w/u 135, 165) (205, 195, 195) had to drop 10lb for 2nd and 3rd set. this is where i’ll start next time
weighted chins 3x8-10 (15, 15, 15) 8 last set, 10 prior sets
farmer walk 3x50 steps (50lb, 50, 50) so this was too light imo. I’ll have to increase the load or distance for next time
band facepulls 2x12 (35, 35) I tested the resistance of my bands, the 50lb red band is actually 35lb unless you stretch it to the limit, which i never do. In a normal ROM, it is about 35lb of resistance. so what i thought was 50lb is actually 35lb. I’ll go up in weight next time, with the red and yellow band i get 55lb resistance.
4/10
8 round 6 exercise resistance band tabata
smoked by the 5th round, kept going tho.
1900 calories, 200g protein.
4/11
Morning weight: 182.4
Training:
Deadlift 3x5 (w/u 135,205) (290,290,290)
Front squat 3x10 (w/u 45,95) (135,135,125,125) tech failure 2nd set 135
Bb oh press 3x5 (125,115,115) got 5 on first set but last rep was near failure , dropped down 10lb
Bent Barbell row 3x10 (w/u 45) (95,115,115)
Single set helms row 25lb 15
Overhead loaded carry 3x50 steps (35s, 35,35)
Low to high rear delt cable (2x20) 10,10
Tough workout. Lot of bigger lifts in the same session. Taxes your cns. Took 70 min including dynamic warmup. Ive never done too many front squats. Always defaulted to back squat. Those smoked me. I suspect my quads are weak. (Well. Im pretty weak in general but anyway). I think ive been compensating in my back squat due to inadequate quad strength.
The barbell row is more taxing than the pendlays i was doing. Controlling the descent rather than letting gravity take it. Loading was lighter due to the lumbar stress and strict form.
Im searching for those exercises that i can really feel the lat activation as i have a more t taper rather than a v taper. So i tried the helms row. I felt the barbell rows more than the helms in that regard.
Ive also never had oh loaded carries in a program. So this was different. Really felt it across my whole upper back and shoulders.
4/12
Loaded vest walk 35min
4/13
Morning weight: 183.4
training:
weighted dips: 3x8, mtor (w/u: bw) (25, 25, 25) 4 mtor reps, 5 sec hold stretched
inc db bp 2x10, 1 mtor st(w/u: 35s) 70, 70 5 mtor reps, 5 sec hold stretched
RDL: 3x8 (w/u 135) (195, 195, 195) go up nxt
unilateral leg ext 3x15, myos (55, 55, 55) 5 myos sets
hvy db side lat partials 3x30 (35, 35, 35) got 25 reps last 2 sets, high partial light finish 10 reps
unilateral cable pull down, myos (90, 100, 100) 2 myos sets
reverse cable fly 2xamrap, 10lb (16, 11)
So i made this one up using some principles from thibs best damn program, I made sure to hit all the major muscle groups. I’ll rotate the last two workouts and this one every other day. trying to emphasize time under tension with this one. Only thing I can see this routine lacks is calf training. Im good with that for a period. Not really concerned with the calves tbh. Im not a show body builder, just trying to be a middle aged dude who looks in shape. I’ll give this a go for 7-8 weeks and see what i measure to. still cutting weight. I don’t know where a good stopping point would be. I’d like to say when i can see my abs. I have no idea if that is a good goal or not. will i look “small” by doing that? Or if its a bad idea to remain in a deficit for a long period? been cutting since january. However, there have been some plateaus along the way trying to dial in a deficit. and i stalled for a couple weeks due to eating like im 204lb rather than 184. so i don’t think ive been in a deficit the entire time.
first time attempting these db side lat partials. Saw john meadows recommend them. I felt them more in my traps than side delts. tough ass muscle to “feel” imo, the side delt i mean. I’m ok with more trap work. but i want to hit those side delts. Got narrow shoulders and need every bit of help i can in attaining a broader look overall
I wouldn’t worry too much about the “traps taking over lateral delt-raise” thing. Sure, it can stimulate the traps, but the traps are physically incapable of raising your arm as high as you need for proper lat raises.
4/15
Morning weight: 183.8
Squat 3x5 (w/u 95, 135) (245, 245, 250) 6 reps last, up
barbell hip thrust 3x10-12 (155, 155, 155) 12 reps last, up
bench press 3-4x5 (w/u 95, 135) (200, 200, 200, 200) 4 reps last, hold
weighted pullup 3x8-10 (10,10,10, bw) 5 last set, finished w bodyweight
farmer walk 3x80 steps (60lb ea) up
band facepulls 2x12 (50, 50)
db lateral raises 4x12 (15,15,15,10) failed at 6 last set, dropped to 10lb to finish
This was a great session. felt strong, strict form on all exercises. doing less weight than I was but with poorer form. least on the pullups, squats and benchpress. I paid particular attention to my squat, and lateral raises. Keeping my shoulders squeezed on the squats and pullups. and my shoulders down on the lateral raises.
bench press is what it is. hurt less today, my mental que was flexing the lats and bringing the bar down in such a way that my lats were engaged the entire lift.
Next session, i’ll bump up the squat weight another 10lb, least for a single set
4/16
Morning weight 182.4
Training: tabata 8 rounds, 6 band exercises
4/17
Morning weight 180.8
Training:
Deadlift 3x5 (w/u: 135,205) (290,290,290)
Nxt workout go up to 3x6 same weight
Front squat 3x10 (w/u 45,95) (125,125,125) hold
Oh bb press 3x5 (w/u 95) (115,115,115) hold
Bb row 4x8 (115,120,120,120) hold
Overhead loaded carry 3x50 stp (35s) hold
Rev fly hi to low 2xamrap (20,12)
4/18. No training. Nursing sore back from deadlifts. I felt fine the day before. But apparently i did some back rounding. Left lower back was tender
4/19 back still hurt a little when i did thjngs like lift my left leg to put my boots on. But i worked out anyway and actually felt better
Morning weight: 181.4
Training:
weighted dips 2x8, 1 mtor (w/u 3x5xbw) (25,25,25) 6 mtor reps 4 second hold
Inc db bp. 2x8, 1 mtor (70,70,70) 6 mtor reps 4 sec hold
RDL 3x10 (w/u 1x6x135) (200,200,200) up
Unilateral Leg ext 3x15 (55,55,55) 4 myos sets
Unilateral pulldown 3x12 (100,100,100)
St arm pulldown 1x15 (100)
Hvy partial lateral raise 3x30 (35,35,35)
Facepulls 2xamrap 50 (21,19)
I think with the straight arm pulldowns i can get a better mind muscle connection. I can really feel the lats doing those. I have trouble feeling them on most pulls.
Ill up the reps on the dips and inc bench next time. I like both these. Really feel the loaded stretch.
4/20
Morning weight: 181.6
training; 3 mile walk with 42lb load
4/21
Training:
Squat 4x5 (w/u 135, 185) 255, 255,255,255) bad form
Bench 4x5 (w/u 95, 135) 200,200,200 185) last set 8 reps, 2nd set stronger than first
BB hip thrust 3x10-12 (160,160,160) hold
weighted chinups 3x8 (15,15,15) 6 reps last set, finished with bodyweight
db laterals 4x12 (15,15,15,15) 10 reps last set
farmers walk 3x50 steps (70,70,70)
face pulls 2xamrapx50lb (20,19)
db pullover 3x25 (35,35,35)
lat pulldown 3x12 ea (100,100,100) squeeze each side
This workout started awful. my squat form sucks. I videod myself and it was embarrassing. Im leaning over forward too much. felt weak. Might have something to do with tweaking my lower back 4 days ago. IDK, i just know i wasn’t feeling it. However, I did get good quad activation so there is that.
Bench press felt weak. got 4 reps first set, but then 5 good ones second, and third set. I dropped some weight to get more reps in for the last set.
i got fewer weighted chins than last time at the same weight. I was making sure i was going all the way down and up and focusing keeping shoulders squeezed together and back.
Got more lateral raises at same weight than last week, so thats good i guess. super strict. Not going all the way down to keep tension on the delts.
Because this workout wasn’t going so well i decided to throw in a couple more exercises to hit the chest and lats. Plus, i think i need the volume anyway. the lat pulldowns were good. I was squeezing the lower lat by turning a bit toward the lat to hit. Jeff Cavalier has a video on that and I’d never tried it before. Ill definitely incorporate this as it is difficult for me to feel the lats on most of the exercises for the back. I really felt the lats being hit with these.
Not the best workout today but better than none I suppose. Disappointed i don’t seem to be getting stronger. If anything I’m getting weaker. Maybe its because im trying to perfect my form, maybe its because I’ve cut so many calories. Is what it is
4/22
8 round 6 exercise tabata
4/23
Morning weight 179.8
Barbell row: 4x8 w/u 45,95)(120,120,120,120)
Close grip bench 3x8 (w/u 95,135) 155,175,175
Lateral raise 4x12 (15,15,15,15)
Rev fly amrapx3 (19,16,12)
Short one today. Beach and boat day so needed to get in and out. Early start
Saw pics from the day. I look terrible. Like ive never lifted anything much less dieting. Just soft and average. Oh well. Keep going i reckon. Cant hurt me. Only help
4/24
2 mile walk with 50lb
4/25
Morning weight 180.4
Weighted dips 3x8, 1mtor (wu bw), 25,25,25,25 (5mtor reps)
db inc press 4x10 (70,70,70,70) 4mtor reps
Rom dl 3x8, mtor (wu 135) (200,200,200) 6 mtor reps
Single Leg ext 3x15,myos (60,60,60) 3 myos sets
Hvy low partial Lateral raise 2x30 (35s)
Upper partjal lat raise 2x12 (12,12)
Unilateral pulldown 2x12(100,100)
st arm pull 2x12 (110,110)
Face pull 3x15 (50,50,50)
Felt good. Dips were strong. Got an extra set in
And more mtor reps than last time
Going up on incline db press and rdl’s next time.
Took a while but i didnt feel alot of fatigue
If this morning’s weight is accurate ive lost 4 pounds in 4 weeks. Right on track
Thibs article on fat loss and looking flat speaks to exactly what im going thru. Just turns out i have more fat to lose than i originally thought. Bulked up to 204 and figured id be pretty lean at 180
Not even close yet. Got at least 10 more pounds to shed before that happens i think. I hope not more but it is what it is. Im going to see this through.
Only caveat is that i read it isnt good to be on a deficit for an extended period. Im over 12 weeks now. Although therr have been periods where i thought i was in a deficit but really wasnt. So perhaps that time period hasnt been as prolonged as i thought.
4/26
Morning weight 180.0
Training: 3 mile run
4/27
Morning weight :180
Squat 4x5 (warmup 95,135,185) (215,235,235,245)
Bb hip thrust 3x10-12 (160,160,160) 11 reps last set
Bp 4x5 (w/u 95, 135)(200,200,200,190)6 reps last set
Wt pullup 3x8-10 (10,10,5)
Ld carry 50 steps 3x (70,70,70)
Face pull 2xamrap (23,20)
Lateral raise 4x12 (15,15,15,12)
Took a while. Been videoing my squats. Long rests between squats and bench sets. Pretty much out of gas by my second set of pullups but kept going
Farm walks felt good.
I recommend you try intermittent fasting and start looking into circuit training. Ball slams, burpees, heavy bag, jump rope barbell cleans