Morning: Coffee, Scoop of whey, tbsp of VCO
Lift
PWO: Scoop of Whey, Creatine, 1 Banana
Midday: 4 blueberry Waffles, syrup, 3 whole eggs, 1 cup of cottage cheese _ tbsp of PB
Dinner: 8oz of pot roast, potatoes, and some steamed veggies
Bedtime: 4 cups cereal, 2 cups skim milk, 2 PB & Js
So I basically eat like a 8 year old kid. I often times eat a can of veggies with my eggs, but just didn’t today. I also kind of like to eat more as the day goes on, for whatever reason.
I’ve tried to eat pre-wo meals, but it just doesn’t work for me. It may be better for growth or something, but performance wise it doesn’t feel ideal on my stomach. And carbs pre-wo make me sleepy. Just what works for me.
Conventional Deadlift: Didn’t use a belt, felt good.
275x5
295x5
315x5
335x5
295x5
Front Squats: Idk, these have been kind of feeling off lately and I’m not sure why
195x4x4-6
SLDL’s:
225x4x10
Glute Ham Thrust: LOL I’ve never done these, they get funny looks. Squeeze at the top, started light.
65x3x10
Abs + Calves
Good workout. Really felt awesome, just getting in a bunch of solid reps without letting form ever breakdown. This week has been stressful so far, but I’m making it work. Pretty sure I’m writing a final paper on Aristotle and Lifting, hope it turns out well.
Ohh yeah, so I’ve noticed that my poverty whey always seems to bloat me a bit. I only take like 2 scoops a day, but I’m thinking of looking into something like a pea/rice protein for a bit, seeing as it’s comparatively priced, and the bioavailability and all that shit seems to be reasonable. Not sure though,.
So today is just plyo mostly, and a few arm exercises, just some I’m not going in for 15 minutes to do the plyo and nothing more. Plus, my arms are long enough that they need work to ever look ‘big’.
Not a circuit, just rested 15-30 seconds between sets. Will adjust inclines/declines to kind of challenge myself on the rows and pushups when they aren’t even a challenge, and will add a plate on the box and distance for the broad jumps
Then I hit:
Pinwheel Curls -SS- Rope Pushdowns: 4x10-12
Incline Curls -SS- DB Extensions: 6-8
Then hits some calves and abs
Was a quick, easy day. Got a solid arm pump, and the plyo work allowed me to leave the gym feeling better then when I went in, which is always good.
Squats: really focused on keeping the knees out, tracking over the toes. Made reps ‘slower’, but will likely strengthen the weak area.
215x5
235x5
255x5
275x5
255x5
Deficit DL’s: Ok, did these standing on a 35 plate. Never did these before, and I loved them. Obviously, they put you in a ‘worse’ position to pull, but this is the most natural I’ve ever felt pulling conventional.
225x5
245x5
275x2x5
Paused Front Squats: ATG, pausing for awhile in the bottom. trying to go back to clean grip, figured this would be good ‘practice’.
135x8
145x2x6
155x6
Leg Press: Constant tension, BB’ing style
3x8-12
Abs
Was a good workout, really liked it. Doing the deficit DL’s made me wonder something though. On them back never rounded, I could brace my core perfectly, and utilize leg drive for the first part of the movement. I feel that means there’s something wrong with my regular pull if I feel ‘better’ pulling from a deficit. Any input?
[quote]WhiteFlash wrote:
Honestly, I’ve been where you are. Don’t remember exactly how many days a week I trained, but can guarantee it was never less than 5, and my progress was slow at best. Once I cut back to 4 day upper/lower and even 3 day total body is when I started really progressing…[/quote]
I am not that much stronger than you Spidey but this is solid advice. I had the same experience.
Good workout, but stress from work + finals + other shit made me have to get up early, really restless night of sleep, and just not feeling on my A game. Got a decent amount of work in though.
[quote]WhiteFlash wrote:
Honestly, I’ve been where you are. Don’t remember exactly how many days a week I trained, but can guarantee it was never less than 5, and my progress was slow at best. Once I cut back to 4 day upper/lower and even 3 day total body is when I started really progressing…[/quote]
I am not that much stronger than you Spidey but this is solid advice. I had the same experience. [/quote]
Yeah, that’s probably right. I’m now on a upper/lower split with one ‘plyo’ day now, so hopefully that helps. I think more recovery + less calories burned will help a bit, because a lot of my lifts aren’t just crappy because I’m weak, but also because being sub-190 on a lanky 6’2" frame just isn’t really ideal for lifting, so adding some extra mass would help a ton.
Conventional DL: Tried to recreate the ‘technique’ I used for deficit. Helped a lot. Reps seemed to be ‘slower’, but more powerful. Felt like I was spring loaded, and every rep (felt) perfect.
285x5
305x5
325x5
305x5
325x4
345x3 ← Could have repped out probably 6, but trusted the program, left those reps in the tank
Front Squats: So these have been actually decreasing lately, figured out why: I’m good at keeping up with lower body mobility, but have been neglecting foam rolling my lats, upper back, and chest, making rack position difficult.
175x6
185x6
195x6
180x8
SLDL’s:
245x2x8-10
235x2x8-10
Hip Thrusts: LOL football players came asked why I was doing these. Said it helped with DL’s, and they started doing them lololol
175x3x10
Abs + Sprints
Good workout. Done with my tests and essays for finals week, so that’s a load off. Need to keep up with foam rolling upper body, or else Front Squats because a balancing act, because legs are definitely strong enough for 225+ for reps (done it in the past).
Last few days of eating have been filled with foods that bloof you like crazy. Woke up today looking like shit. After drinking 2 gallons of water, lifting + sprints, look much better. BeforeAndAfter.jpg
Hip thrusts I can go heavier on, but trying to find form. I do like them, though I’ll probably try to do them at my home gym over break so people don’t think I’m prepping to be a super rapist. Was cool the football players saw me doing the movement and then wanted to try it. Kind of a confidence boost.
Congrats on the finals and essays being done, I’m looking forward to going home, not worrying about cooking food, sleeping alot and having an excellent month of training.
[quote]HeavyTriple wrote:
Feels weird not having tests anymore. You coming to Lexington anytime soon?[/quote]
I hope so man. Been so busy it’s hard for me to get up there. I’ll let you know on FB, because I was planning on coming up there early January if you’ll be there.
OHP: I really do like this lift, hope I can get the hang of it quick, because it’s the movement I have the ‘least’ experience in.
90x5
100x4
110x3
100x5
110x4
120x2+1
Chins: 45-60 seconds rest
BWx4x8
CGBP:
165x2x6
155x6
145x8
DB Rows: Concentrated on pulling down and out
110’sx3x10
Cuban Presses:
25’sx2x10-12
20’sx12
Laterals: Strict
20’sx3x12
Probably my favorite day on my new split. Rear delts literally get like excruciating pumps from every lift on this day lol
[quote]HeavyTriple wrote:
Feels weird not having tests anymore. You coming to Lexington anytime soon?[/quote]
I hope so man. Been so busy it’s hard for me to get up there. I’ll let you know on FB, because I was planning on coming up there early January if you’ll be there.[/quote]
It’s a date (no homo)(jk)(srs)(not srs)(semi srs)(jk?)
[quote]HeavyTriple wrote:
Feels weird not having tests anymore. You coming to Lexington anytime soon?[/quote]
I hope so man. Been so busy it’s hard for me to get up there. I’ll let you know on FB, because I was planning on coming up there early January if you’ll be there.[/quote]
It’s a date (no homo)(jk)(srs)(not srs)(semi srs)(jk?)[/quote]
lol. If you’re in Louisville during Christmas time, I lift at the LAC right across the bridge, so I could drive in and get a workout in too. OMG so excited! haha
(no homo)(jk)(srs)(not srs)(semi srs)(jk?)