Conv DL’s: These were pretty damn easy. Found my groove again I feel
365x9x2
Front Squats: 90s rest
175x6x2
Rack Pulls: Stood on an extra plate, so it was little lower this time
365x2
385x2
405x2
Abs
That was that. I realized that if I look back in my log book, every month or so I’ll write ‘PUSH YOUR FUCKING KNEES OUT ON THE DESCENT/ECCENTRIC’ next to my Squat workout, and it’s like I forget every few weeks lol. It really does pull everything together for me form wise, so I’m going to fucking tattoo it to my arm if I don’t stop forgetting lol
Flat Bench: 3 second pause, orange minis double banded. Tried to touch higher on my chest, advice from both Stronghold and HeavyTriple on here. Felt different but I think may be a stronger position. This was all done in 15 minutes
150x10x3
CGBP: Idk, I was supposed to get sets of 8 all the way across but just couldn’t. Tris just kept cramping and giving out
175x3x6-8
Chins: Lats and back in general were super sore, so just didn’t really push this
+20x8
BWx3x8-10
Band Pulldowns:
Green + Red x 100 total
BB Curls:
100 total
So that was it. I’ve just been really sore last few days. I think it’s just not getting enough sleep. Can’t really get a habitual sleep schedule because some nights I work until eleven, and others I’m at work by 5:45am. So I just kind of have to get it where I can, while still juggling my LDR with my GF and spending time with friends and family. I do think it’s hammering recovery a bit though, so I need to look at upping my macros, maybe emphasizing peri-WO nutrition, or something.
I have seen some good studies on creatine helping with cognitive abilities and in the sleep deprived. I have been only taking like 5g PWO, and then only sometimes when I remember lol. So I’m going to start taking at least 5g every day, and maybe doing 10-15g on workout days. At worst I’m pissing out like 5 cents a day, but I’ll just see if I see anything remotely noticeable
[quote]Spidey22 wrote:
upping my macros[/quote]
3 words have never sounded so sweet. I’m at 400 cards right now and sherbet is becoming my best friend. Speaking of sleep problems check out the elitefts article on melatonin they recently put out.
[quote]Spidey22 wrote:
upping my macros[/quote]
3 words have never sounded so sweet. I’m at 400 cards right now and sherbet is becoming my best friend. Speaking of sleep problems check out the elitefts article on melatonin they recently put out.[/quote]
Thanks buddy. Macros are going to be 375/200/80 I think. though this week being my GF’s bday and working 47 hours plus going out of town 3x had me basically doing IIFYMouth (in4 dick joke)
Last few training sessions were alright. Did 275x5x5 with 5 sec negative. Hit 105x9 on OHP while being sleepy AF. I’m genuinely looking a lot better though. Really starting to think high frequency is great for strength CNS wise, but having more rest may be better for growth.
Banded DL: Stood on Green band, double looped. 10 mins
250x24x1
Front Squats: Gawd I just can’t hold these for shit. These were killing my left collarbone something horrible
195x4x6
BB Rows: Last set I did 3 sec hold at the top, with 3 sec eccentric
185x2x8
135x8
Abs: Tried to do Front Squat holds, but goddammit hurt my collarbone still. No idea why
So that was that. Turned my feet out a bit more. I think I’ve been forcing the ‘feet straight’ thing a bit too much, and while I don’t need my feet turned out 45+ degrees, 30ish seems ideal for me, at least with my stance width.
Realized I’m probably undereating. Like by about 200-400 kcal under my maintenance for my BW and activity level. Stupid. No wonder I’m feeling so shitty.
[quote]Spidey22 wrote:
Bad workout yesterday. Sucked.
Realized I’m probably undereating. Like by about 200-400 kcal under my maintenance for my BW and activity level. Stupid. No wonder I’m feeling so shitty.[/quote]
200-400 is a pretty easy diet sir. 1000 cal deficiet then I could see you feeling shitty. But 200-400 I just can’t.
[quote]Spidey22 wrote:
Bad workout yesterday. Sucked.
Realized I’m probably undereating. Like by about 200-400 kcal under my maintenance for my BW and activity level. Stupid. No wonder I’m feeling so shitty.[/quote]
200-400 is a pretty easy diet sir. 1000 cal deficiet then I could see you feeling shitty. But 200-400 I just can’t. [/quote]
Sorry, should have elaborated.
So a few months ago (May-June?) I began dieting. Dieted off about, idk, 12-15 lbs, nothing crazy.
So anyways start ramping calories back up. Midway through, start a MUCH more active job. Also, end up adding more stressors in life, and start working with Stronghold (Thomas). His programming is pretty intense. So basically as I increased cals back up, I kind of put myself into more of a deficit at the same time. And I was kind of trying to be ‘slow and steady’ with the calorie increases, while the increase in energy expenditure wasn’t really slow and steady.
So it’s not the caloric amount itself is drastic. More so that I’ve been in a deficit for WAY too long, so looking back at it, I realize even after ramping calories back up I’m STILL falling short after all this time, and it’s probably why I’ve felt so run down this last month or so.
[quote]Spidey22 wrote:
Banded DL: Stood on Green band, double looped. 10 mins
250x24x1
[/quote]
wtf lol[/quote]
I think I need to up the band tension lol[/quote]
Does that mean 24 singles in 10 minutes?[/quote]
Yeah. I’ve never really used bands before, and was conservative. These just weren’t that hard, so it ended up me doing a rep, taking a step back, then resetting for the next rep, never requiring much rest
[quote]Spidey22 wrote:
Banded DL: Stood on Green band, double looped. 10 mins
250x24x1
[/quote]
wtf lol[/quote]
I think I need to up the band tension lol[/quote]
Does that mean 24 singles in 10 minutes?[/quote]
Yeah. I’ve never really used bands before, and was conservative. These just weren’t that hard, so it ended up me doing a rep, taking a step back, then resetting for the next rep, never requiring much rest[/quote]
Okay. Thank God that I’m not retarded then.
Why not keep band resistance the same and up straight weight instead?
[quote]Spidey22 wrote:
Banded DL: Stood on Green band, double looped. 10 mins
250x24x1
[/quote]
wtf lol[/quote]
I think I need to up the band tension lol[/quote]
Does that mean 24 singles in 10 minutes?[/quote]
Yeah. I’ve never really used bands before, and was conservative. These just weren’t that hard, so it ended up me doing a rep, taking a step back, then resetting for the next rep, never requiring much rest[/quote]
Okay. Thank God that I’m not retarded then.
Why not keep band resistance the same and up straight weight instead?[/quote]
I’m working with Stronghold, so that will probably be what happens honestly. Also, I’ve kind of underestimated my DL max because I hadn’t done it in so long, so I’m still using pretty light weight in general with it.
Back Squat: Honestly the RPE of these was just harder after a long day of work. Can’t do much about that though.
320x5x2
4" Deficit DL’s: Deficit DL’s just feel so much more natural for me, these were easy.
295x3x6
Banded GM’s:
120 total
Abs
Workout was good. Squats felt hard, but looking at video bar speed was good. After work mid-back gets fatigued, ends up with me falling over. Whatever
Looked back over my log and old pics. Last year has been REALLY shitty progress wise, just spinning my wheels. Not really sure why. I mean aesthetically yes, I look better. Lats and triceps look way better. I’m consistently over 200 lbs while being moderately lean. I’m a big enough size that when I meet people they ask or can tell I lift even in a shirt, not just a cut-off lol. However, strength wise, I’ve just made shit progress. Really I’m not sure why, and the only trend I see is I make my best gains usually when I have no GF, srs. So idk what that means lol. Maybe I’ve just lost some focus in this last year, going from undergrad ot kind of real life, not sure. Regardless, this stagnant state needs to stop.
[quote]Spidey22 wrote:
Maybe I’ve just lost some focus in this last year, going from undergrad ot kind of real life, not sure. Regardless, this stagnant state needs to stop. [/quote]
Time to eat more Spidey.
[quote]Spidey22 wrote:
Maybe I’ve just lost some focus in this last year, going from undergrad ot kind of real life, not sure. Regardless, this stagnant state needs to stop. [/quote]
Time to eat more Spidey.
