Squat 6 [O] Bench 4 [X] and Be Leaner [ / ]

Training Training Logs
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LOT OF WORK TO DO

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About 3 hours away but it has some form of IPF affiliation so my buddy called to see about drug tests and they said probably not…

NEW GOALS:
Get Healthy
Dont get injured
Make weight
Go 3 for 3 on openers
Collect as many white lights as possible

1700 is off the table, 1600 probably is too. At the same time this is a great way to get my first meet done with little to no expectations on a total.

If i have to I will skip all peaking and just go take 9 token lifts.

As of right now I am hoping to do this:

(I should smoke the highlighted)

I am going to completely ignore the “for this comp?” column and the only way I dont compete is if I am still in Phase 0 or they drug test pre-comp hahahaha.

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You could join the IPF affiliate as late as possible too just to make it harder for them to organise a test for you.

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Honestly if it is actually a tested comp I dont want to compete. I know I wont be taking any hardware but I really really dont like fake natty’s exploiting systems or people for profit.

It doesnt sound like it is a full on IPF comp and this is what I am hoping.

REHAB WEEK 2 Trap Dead DAY
Trap Dead 7s to 7-7-13@380
Superset some pullups in there
Barbell Row
Dum Yates Row
Uni Cable/Machine Row
Cable Back Flys
Some Biceps

I added weight until my back felt it and that was at 380. Actually 2nd and 3rd set my back felt better but slow and steady wins the rehabs.

I am literally just home long enough to change my undies and shirt, eat and now I am heading to a different gym to do more work because i feel guilty for eating that hahahaha

Left is Nutella topped cheese cake SMASHED. Right is Cajeta layered cookies with a meringue top saved half for wifey

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Then grocery shopping with wifey and a ton of unpacking.

Oh yea Diet Update: I am going to do calorie cycling to keep a decent level of leanness but I know my training coming up wont be as effective on a cut so on leaner days I will eat a bit more.

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I suspect ANY IPF affiliated comp will be tested. Just saying.

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This! You should never compete on drugs if they are forbidden, Just unfair to the other guys who are not using. Even though you don’t care about the competition.

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Only pushing to 385 on bench? I saw you put up 425 not too long ago so that seems low to me… but I’ve never competed.

Is this due to performing all three maximally in the same day or will you not be close to your peak for the comp?

I’m generally curious. I would never talk shit considering my lifetime PR is still lower than your opener.

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Shit, well I will cheerlead and chalk/slap backs :smiley: Just going to a comp is kind of an opportunity I cant pass up where I live.

My butt came up on that (and my form was pretty shit in general) and since seeing that I have noticed everything over 385 my butt coming up. All that should be fixed by then but I am also limited by my openers as I dont want to make huge jumps. I have never lifted to commands before so I want my openers to be really low. Ideally I would take another warmup before my 2nd attempts on Squat and Bench but I have no idea what options I will have.

DIET/Physique: Ate pretty bad yesterday but woke up looking awesome so today I enjoyed a bit more junk. Preworkout I had icecream topped brownie and chocolate twinkies. Then on the way home I had a chocolate chip muffin, chocolate chip cookie and an orange lemon type cornbread thingy. Now I still look hard but add veins and a very bloated belly. Hopefully will add another workout later and will clean up the diet rest of the day and tomorrow back to clean but 3kish calories.

BENCH 3s

3s @ 45-135-185
225-255-275
295-315-335-355
3*3@275
Pec Dec
Dum Military

Felt good, last rep on 355 was a grind and a half.

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Nothing like some choco bum…

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Hahaha this isnt even the worst named mexican junk food.

PM Tricep Pump went well plus we finally made some deadlift gains for my wifey.

and who’s a bad boy now…

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I have had this non alcoholic beer for almost 2 years. It’s terrible. I went to Germany for a school thing 17 years ago and we went to a town heavy with breweries. It had an unmistakable nausea inducing odor that I have not smelled since but remember it like it was yesterday. This beer tastes identical to that smell.

Only 2 smells have ever made me gag. Rotting whale carcas and that town which smells like rotting vomit.

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This is a really bad photo and doesnt do the size justice but cereal, banana, nutella and peanut butter right before the milk.

Post Workout #1: 3 Cinamon crunch sticks, a sleeve of cookies with peanut butter and nutella, dry grilled cheese, chicken BBQ sandwich dipped in Mayo…and a diet coke hahaha

Oh, and PSA: DIP YOUR SANDWICHES!!! Dont commit to every bite having a sauce on it. Plus it keeps the bread drier. Only a limited amount of internal sauce should be used on sandwiches.

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Yea so as a shock to nobody my diet didnt get too clean today. But I woke up looking better than ever so I am not eating enough lately for my training. Today at the gym it showed so I went a bit high calorie again and I didnt have anything prepped so I had to go shopping and yada yada.

TBDLs + Rows
5s @ 150 and several sets at 240
Beyonce Circuit: KB Swings-KB Sumo Deads - Lunges
Dum Yates Row
Uni Lat Down

My erectors just couldnt handle the TBDLs today. They were fatigued and that made everything feel heavy AF so I improvised and did the Beyonce Circuit for some work (that my wife now does as her squat warm up hahaha)

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Hey man, white girls are nice too!

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BRACE FOR INCOMING RANT AND A HALF!!!

One trainer called what I (we powerlfiters) do ego lifting, ummm ok I am doing what I can to progress in my sport/hobby but ignoring that what has more ego attached to it that training for the sole purpose of something as pointless as aesthetics? And that “ego lifting” is what hard work looks like. Maybe if you weren’t allergic to it you and your clients would have made some progress in the last 2 years that I have been watching you butcher forms while not touching anything but pink dumbells.

In the last 5 years I have seriously never gone to a gym for a prolonged period of time and seen somebody make more progress than I have either in strength or muscle mass. Sure I have seen better physiques and exactly 3 people stronger than me at the time (which is down to 1) but not progress.

Look, any twat with some drugs can look decent in a bathing suit, find me somebody who lifts heavy shit and I will show you somebody who knows what hard work is and consequently has made REAL progress.

And I am not throwing shade at BBers, even an accomplished BBer weak for a BBer moves heavy weight in comparison to the average gym goer.

NEXT RANT, and this is the real I cant fkn believe what my ears just heard. A trainer with a fucking degree in some version of sports medicine or what ever does not understand the point to powerlifting. Like as a sport? Because I can see that. I mean just like crossfit powerlifting is literally seeing who is the best exerciser.

But it is a sport and a person with a degree not understanding that is kind of like a scientist not trusting the scientific process.

THESE ARE THE PEOPLE THAT WORK AT MY GYM!!!

Now I feel better.

Friday PM Bicep Smash

Saturday AM bench
ton of mobility and squat rehab work
bench to 5-4-3-2-2@315
board pressing (missed 395 at my sticking point so bringing this back)
Bunch more random shit

I feel like I made some real progress with rehab work. I think that pointing my toes a bit more forward will help my knee and possibly limit depth which should help my back.

Probably going to hit PM Triceps and after a morning Oats, nutella, peanut butter cookie bowl I am back on those potatoes, veggies and chicken the rest of the day.

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I feel obligated to add the reason I am getting away with these diet choices is because on top of moving I have been going to the gym twice a day more frequently and my gyms are all about an extra 10 minute walk in my new place.

I have also crammed most of my calories before or with in an hour or 2 of my first workout and after my 2nd workout I usually just eat a piece of meat and some veggies.

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I have a B. A. in Exercise Science. I worked at the Y for a short stretch and they put your picture and credentials on the wall. I saw a lot of people with a B. S. in Exercise Science from my alma mater. That is not possible because the Exercise Science program is run through the Arts Department, not the Science Department. It always throttled me that they couldn’t even get the degree right!

Ego lifting? Now I see some stuff that’s just plain dumb to me, but it’s not my program. I don’t really like seeing guys who are about 30-60 pounds overweight doing half reps or cheat reps (on every rep of every set) with tons of weight and walking around all puffed up like they’re billy badass because they move big weight (even if they’re borderline diabetic). That would fall into the category of ego lifting for me.

Back to the stupid stuff you see in the gym… aside from what I mentioned above I feel like I see a lot of stupid stuff going on around me at the gym. But I just remind myself that I have no idea what their goals are so I try not to judge (too hard).

See someone doing 1/4 reps on the leg press with every plate in the gym? Maybe he wants patellar tendinitis.

See someone doing repeated box jumps with no attention to how they land? Maybe they want to blow out an achilles and rake their shin across the box.

See someone doing curls in the only f-ing squat rack with adjustable safety bars? Maybe his goal is to get kicked in the nuts.

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I don’t like to go into logs of people who lift more than me and seeing you lift more than me on quite a few things I havent lurked your log too much before today, lol.

I’ll be following anyway because it’s a pretty funny log

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I never understood the “my goal is superior to yours” mindset that you so usually find in gyms.If all I care about is getting under a bar with 400 pounds on it why do you even care you weak little bitch?How insecure someone has to be to need to downtalk other people’s goals to feel good about himself

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More like the opposite

If you don’t want to walk the walk then don’t bother people at the gym who are training properly and seriously. Don’t even try to hint that they are just “ego lifting” just because you have to cope with yourself.

Just saying because I have also already encountered many faggots who tried to convince themselves outloud that what the next guy is doing (me) is really shit. None of these faggots deadlifted 405 or even 315

Also I dont think powerlifting is the way to go, even less bodybuilding but I respect it.

Botslayer might be a filthy roider but he has a great mindset on training and walks the walk

Alright hijack over

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Alright not sure to who you were adressing this in the situation, but we would agree in the other case

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Feels so good to vent and then not be the only one thanks peeps :smiley:

SUNDAY I MOTHA FKN SQUATTED!!!

Squat Warmup
Pause Squats
35@135
55@225
Quad Extension (Unilateral)
Some Calves

felt pretty good. minor issues with form here and there and some hip shift (probably for quad imbalance)

I played with my stance yesterday with goblet squats and found a stance that was pain free and it worked today under the bar too. I need to keep working on that mobility especially in my ankles.

I will be doing a ton of Unilateral Quad Extension work for the foreseeable future. First I think weak quads are weak knees and reversi is reversi. 2nd my right quad tear drop muscle is smaller than my left and right below that muscle is my knee pain.

LATER REFERENCE:
Ankle Mobility, quad strength and stance all contributing to knee pain. Will be adjusting going forward.

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That’s some nice ego lifting right der

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