Slowly but Surely

Training Training Logs
512

[quote]Gmoore17 wrote:
2 more weeks in, still going well, missed 3 days in a row though cause I got quite sick, but other than that, excellent. That makes 7 weeks total on the new gaining split, and progress so far:

Weight: 176-185
Bench: from 245 for 3 sets of 5, to 275 for 5 sets of 3 (fairly easy)
OHP: from 115 for 3 sets of 5, to 145 for 3, 3, 3, 2, 2 (hard as fuck)
Squat: from 275 for 3 sets of 4, to 275x5, 295x5, 315x3
Deadlift: Started at 455x2, last time did 485, might try 500 on Monday… hard to say progress on this though because 455x2 wasn’t that hard.

I feel like a good chunk of the 9 pounds gained has been muscle, because I can see some improvements pretty much everywhere. Progress in the weights is definitely starting to slow down though. And I do want to be real lean this summer, so we’ll see what happens in the next couple months.[/quote]

Pretty solid gains there, man. If your body is putting the extra nutrients to good use, and your lifts are shooting up, I’d ride it out until you stall as opposed to stopping early to cut. Are you going on vacation or something, and want to be extra lean??

513

[quote]Spidey22 wrote:

[quote]Gmoore17 wrote:
2 more weeks in, still going well, missed 3 days in a row though cause I got quite sick, but other than that, excellent. That makes 7 weeks total on the new gaining split, and progress so far:

Weight: 176-185
Bench: from 245 for 3 sets of 5, to 275 for 5 sets of 3 (fairly easy)
OHP: from 115 for 3 sets of 5, to 145 for 3, 3, 3, 2, 2 (hard as fuck)
Squat: from 275 for 3 sets of 4, to 275x5, 295x5, 315x3
Deadlift: Started at 455x2, last time did 485, might try 500 on Monday… hard to say progress on this though because 455x2 wasn’t that hard.

I feel like a good chunk of the 9 pounds gained has been muscle, because I can see some improvements pretty much everywhere. Progress in the weights is definitely starting to slow down though. And I do want to be real lean this summer, so we’ll see what happens in the next couple months.[/quote]

Pretty solid gains there, man. If your body is putting the extra nutrients to good use, and your lifts are shooting up, I’d ride it out until you stall as opposed to stopping early to cut. Are you going on vacation or something, and want to be extra lean??[/quote]

Thanks man, and yeah that’s good advice, and what I think is probably the best idea. I don’t have any vacation or anything, it’s just kind of in my head a lot right now that I really want to get very lean. Hard to get it outta there lol

514

Deadlifted 500 today, and it actually wasn’t THAT hard, felt like I had a bit more in me, tried 515, didn’t get it lol, maybe if I had’ve tried it first, but oh well still very happy about 500. It’s a 5 pound all time PR and when I got 495 before I was about 15 pounds heavier. Also it’s a sweet number.

515

Okay, third time trying to post this… Keeps not showing up for some reason…

Thinking about trying a powerlifting competition, specifically the London Open on May 12. Something I’ve wanted to try for a while, and it’ll give me a specific goal in mind to train for, so that’ll be cool. The main reason I train is still bodybuilding, so I’m not going to switch right over to a powerlifting type split, but I’ll change a few things around to focus more on the main lifts. Here’s what I’m thinking:

  1. I was switching leg days, squat the one leg day, deadlift the next. But, my squat is by far my worst lift, mainly because I’ve hardly done it. So I’m going to squat every leg day, followed by lighter, speed deadlifts. Then, every other BACK day I’ll do heavy deadlifts, along with some other heavier upper back stuff.

  2. Start doing paused bench. Have never, ever done this, so will probably do pretty much every rep like this until May 12.

  3. Work the shit outta my grip. I use straps for deadlifts so I need to stop doing that, as well as throwing in extra grip work on legs and back days.

Not 100% sure if I’m going to do this, gotta see how much it’s gonna end up costing me and if it’s worth it just to try it out, but I’m going to start thinking like I’ll be doing it.

516

[quote]Gmoore17 wrote:
Okay, third time trying to post this… Keeps not showing up for some reason…

Thinking about trying a powerlifting competition, specifically the London Open on May 12. Something I’ve wanted to try for a while, and it’ll give me a specific goal in mind to train for, so that’ll be cool. The main reason I train is still bodybuilding, so I’m not going to switch right over to a powerlifting type split, but I’ll change a few things around to focus more on the main lifts. Here’s what I’m thinking:

  1. I was switching leg days, squat the one leg day, deadlift the next. But, my squat is by far my worst lift, mainly because I’ve hardly done it. So I’m going to squat every leg day, followed by lighter, speed deadlifts. Then, every other BACK day I’ll do heavy deadlifts, along with some other heavier upper back stuff.

  2. Start doing paused bench. Have never, ever done this, so will probably do pretty much every rep like this until May 12.

  3. Work the shit outta my grip. I use straps for deadlifts so I need to stop doing that, as well as throwing in extra grip work on legs and back days.

Not 100% sure if I’m going to do this, gotta see how much it’s gonna end up costing me and if it’s worth it just to try it out, but I’m going to start thinking like I’ll be doing it.[/quote]

Not doing the powerlifting meet, haha. Basically turned out it’d cost me quite a bit of monies, with the membership fee, meet fee, would need squat/deadlift shoes, new belt, singlet, socks, etc, that I can’t really justify paying right now. Plus, it’s kind of a bad time for it, as I really really wanna get right shredded this summer, which, while I will still be lifting heavy, is not really conducive to a powerlifting meet. Finally, I’ve never even been to a powerlifting meet, nor do I know anyone in real life who has, so I’m thinking I’ll go watch the one in my city, make sure I know what it’s all about, and compete sometime next year.

Anyway, after I was talking about thinking about leaning out, I stayed the course for a few more weeks, keeping calories pretty high but cutting out most junk, then I’ve done a few weeks of dieting, not too hard yet, and I’ve done exactly 15 minutes of cardio so far, but am very happy with my progress. Will post a couple pics coming up.

519

Comments/questions are very welcome/appreciated

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[quote]Gmoore17 wrote:
I think you can see I’m noticeably leaner, and have gained some muscle pretty much all over.[/quote]

But in all seriousness, look a good deal wider. Your arms and delts are a real strong point. Big increase on the major lifts??

And what about a back or wheels pic??

521

Wow, look at those delts. Cannonballs. Looks like your arms have filled in, too. Nice work dude.

522

[quote]grettiron wrote:
Wow, look at those delts. Cannonballs. Looks like your arms have filled in, too. Nice work dude.[/quote]

Thanks man, I appreciate it. My delts have definitely improved, I think part of it is the excellent picture angle though lol I don’t think they’re a standout bodypart or anything.

523

[quote]Spidey22 wrote:

[quote]Gmoore17 wrote:
I think you can see I’m noticeably leaner, and have gained some muscle pretty much all over.[/quote]

But in all seriousness, look a good deal wider. Your arms and delts are a real strong point. Big increase on the major lifts??

And what about a back or wheels pic??[/quote]

Thanks man, I appreciate the comment. It’s weird cause not too long ago I woulda said arms and delts (arms especially) were my worst body parts. Arms I still think need a lot of improvement, this is a good picture, and they look good cause they’re lean, but they’re not near big enough.

I’ll put up pics of the back and the wheels after some more dieting, I promise

524

[quote]Spidey22 wrote:

[quote]Gmoore17 wrote:
I think you can see I’m noticeably leaner, and have gained some muscle pretty much all over.[/quote]

But in all seriousness, look a good deal wider. Your arms and delts are a real strong point. Big increase on the major lifts??

And what about a back or wheels pic??[/quote]

Oh, and as far as lifts, it’s tough as I’m losing weight, but squat’s gone up a bit (due to my not having done it a whole lot), deadlift is staying about the same, and bench is down a smidge. My pressing strength is always the first thing to be affected by my diet though so I figure a little bit of that is to be expected. Most other lifts I’m not really worried about weight as much anymore, more about TUT, feeling the muscles work, destroyin em, etc.

525

Deadlifted 505 today, which is an all-time PR, and I’m only weighing about 175. Twas awesome. 510 @ 170 would be really, really sweet, 3x bw. Diet is still going vurry well.

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For anyone wondering about my diet…

I basically have ‘high’ days and ‘low’ days… High days are back/bi day and leg/ab day, go significantly higher on carbs and such, but still fairly low. Low days are chest/tri day, shoulder day, and if I happen to have an off day. I am now also trying to do cardio on chest/tri and shoulder days, but have only done that twice so far. Trying harder to be more consistent with that starting this coming week.

Yesterday was a good example of a ‘low’ day… probably the lowest I’ve gone:

  • Meal 1 - pre-workout - 2 scoops protein, banana, yogurt
  • Gym - chest/tris
  • Meal 2 - Post-workout - 2 scoops protein, mixed berries
  • Meal 3 - 4 eggs, ham, half scoop protein, and some ketchup
  • Gym - 40 mins cardio
    -Meal 4 - Chicken and vegetables
  • Meal 5 - before bed, 1.5 scoops protein

Today was a good example of a ‘high’ day…

  • Meal 1 - 2 scoops protein, banana, yogurt, granola bar
  • Meal 2 - Tuna sammich (2 pieces bread, can tuna, tablespoon olive oil mayo)
  • Meal 3 - pre-workout - 2 scoops protein, mixed berries, granola bar, little bit of cereal
  • Gym - back/bis
  • Meal 4 - Post-workout - footlong oven roasted chicken breast sub from Subway, and 1 scoop protein
  • Meal 5 - before bed - 1.5 scoops protein
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Oh, and I’m also taking creatine, a fat burner, a multivitamin, and about 5 fish oil caps/day

529

Near 3x BW Deadlift is pretty damn impressive. Getting stronger WHILE getting leaner is always a good thing. Any particular thing you attribute to the DL PR, training wise?

530

[quote]Spidey22 wrote:
Near 3x BW Deadlift is pretty damn impressive. Getting stronger WHILE getting leaner is always a good thing. Any particular thing you attribute to the DL PR, training wise?[/quote]

Hmm good question, nothing I can really think of though. I have always noticed that my deadlift doesn’t seem to be as effected by either weight loss or weight gain, as other lifts are. Maybe the fact that I’m squatting now is having some carry over?

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[quote]Gmoore17 wrote:
Deadlifted 505 today, which is an all-time PR, and I’m only weighing about 175. Twas awesome. 510 @ 170 would be really, really sweet, 3x bw. Diet is still going vurry well.[/quote]

Nice! Even at 175, 525 is not far off.

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[quote]grettiron wrote:

[quote]Gmoore17 wrote:
Deadlifted 505 today, which is an all-time PR, and I’m only weighing about 175. Twas awesome. 510 @ 170 would be really, really sweet, 3x bw. Diet is still going vurry well.[/quote]

Nice! Even at 175, 525 is not far off. [/quote]

Very true, would be quite happy with either, even though it’s pretty far away from being on your level.

Thanks for stoppin by!

533

Triple bodyweight deadlift! 510 @ 170. Very happy about it, nice milestone to hit.

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[quote]Gmoore17 wrote:
Triple bodyweight deadlift! 510 @ 170. Very happy about it, nice milestone to hit.[/quote]

Hell yeah man, congratulations.