Spot on as usual. I was kind of surprised it is banned.
According to IPF rule book
the shirt must be constructed entirely of fabric or a synthetic textile and shall not consist, in whole or part, of any rubberized or similar stretch material, nor have any reinforced seams or pockets, buttons, zippers or other than a
round neck collar.
…I am pretty sure that means tape.
Yep, but the IPF is waaaaaay strict. IPO, GPA and WPC might. Pretty sure GPC doesn’t. Those all use squat bars though, and some squat bars are knurled sleeve to sleeve. It’s a beautiful thing.
New Waves for this block.
SKWAT+DEAD WAVE 1: Top Sets
SKWATS
3s @ 415-455-475-495
Deads 11@475
Abs
Form for squats was shit today leading to minor sciatica. I dropped the Pause Squat Wave for the tendonitis but now that I found a cure (fingers crossed) I am adding those back in so every thing should be good soon. Since wave 2 should be easy I will do most (if not all) of that work out paused.
The other issue is I am certain the floor isn’t flat left to right. I am taking a level into the gym before next squat day.
FUN STUFF LAST COUPLE DAYS:
Sunday breakfast GORDITAS!!! I wish I didnt check the calories. Between this and the banana protein icecream it was an extra 1k calories on sunday.
Sunday every body getting their drank on (buy a tequila and get stuck with a free coors light)…but me and wifey
Breakfast of champions!!! oats eggs blueberries bananas and SALT
Bench 3s @ 255-275-295-315
Cable PRess
Dum Military
Wide Grip Cable Row (Power Row Rip off)
Dat Dere Cell Tech I was going to wait for a full week on tren to give an update but some weird stuff is happening.
I have normal side effects like insomnia, insane fat loss and weird chest feeling sometimes. I assume strength bump will come shortly…or maybe I just maintain until the cut is over. I really want a 4 week block of maintenance eating to see what happens.
Then it gets weird. My mood has been amazing. Normal stuff that enrages me rolls off my back (public smokers and people standing in the way in obvious high traffic spots). I have been super cuddly and sweet with wifey. Everything I have heard is that Tren magnifies asshole traits.
2 Theories
With daily test prop this is the most consistent my T levels have EVER been.
Tren enhances your worst character flaws, my wife is going to add mandatory tren injections to the prenup we dont have hahaha
Was fast, Tricep press down until the cable machine broke then a 4 exercise mechanical and weight drop set of curls. Westside Bicep Pumpers would be proud.
BICEP VEINS ARE TRULY ON THEIR WAY!!!
Green is current, grey is completed.
Went ahead and planned out a 5 wave super block…called something something monster Working title.
As you can see my super intricate Deadlift Waves. I am dropping paused deads, I think it stresses my lower back more than helps core stability.
Program will stay the same ish. 2 Squat Waves to every Bench or Dead Wave.
3 AMRAPs for Bench because I have them once E4D and just 1 AMRAP for deads because that is easiest thing for me to recover from while still doing something taxing.
Day 1: Squat and Dead Waves
Day 2: Bench Wave plus press dominant accessories
Day 3: Squat Wave and Speed Work
Day 4: Muscle Ups and pull dominant accessories
Some Box jumps on Days 1 and 3. Will start back slowly with Plyos.
SQUAT WAVE …damn i dont even know any more I need to find a better way to label these.
Box Jumps
Stop Jumps
Full Cleans to 185…this was a mess
Pause 3s to 365
Sumo Deads to 405
Jumps felt great.
Full cleans not super terrible for being the first time in history ever doing them. The issue is that my Front Squat stance and clean stance are not the same and the wider stance/grip increased the ROM and taxed the lower back a bit.
6am
92.5cm waist
94.6kg
Little blurry because selfies.
OK it is Block 4A. Squat Wave 1.
I figure my BF% is probably in the 12-13% range. Starting to get veins but no super cuts and lower body still not looking anything like back or even abs.
Decided for easier Bench Wave I will just do them EOD and when they get heavier take the extra 2 days.
LAME WORKOUT
BENCH WAVE B
225 for 15 (4 less than PR)-10
8 Muscle Ups
Power ROws
Cable Rows
Curls
Just off today. Energy levels and focus way down. I am going to eat some more and I might redo all the pulling later.
Buyer’s Remorse, last night I was all like “mmm spinach and rice sounds great tomorrow”. It isnt. I have done this before and I still bought the bag of spinach. Maybe I will learn my lesson this time. Salsa and salt for the save.
These training logs are pretty awesome. My non cyber friends say things like “I am going to workout really hard this month and I will have a 6 pack by next month” as they sit there sucking down on a Mango Margarita with 30% BF.
I love my friends but having a group of like minded individuals goes a long way to accomplishing goals. Not just the support and understanding that this shit isn’t easy but also the many different methods that you can learn about or maybe just forgot. So thank you training log peoples!!!
I agree. The acquaintances I have that lift are flakey, and the friends I have must think I have no idea what I’m doing in the weight room, because apparently they’d hit Arnold level in 6 months.
Agreed. I’m already lucky that we’ve got a decent community at th gym but what with one thing and another this place is every bit as important to me.
Agreed as well.Starting a t nation log was the best desicion of my training ‘‘career’’
SQUAT WAVE C DEAD WAVE B
Stretches
Plyos
squat warmups
Squat 3*5@405
Dead Strapped 7@545 (PR)
Leg Lift Ab thing
Was supposed to be 5*3 but got lazy so did 3 sets of 5. This had the fun effect of fatigue and bottoming out on a rep or 4 and causing minor SI joint pain. Hopefully I remember that for next time…or just dont be fatigued.
Hook Grip sucked today. Partially bar partially my everything else. Just in time is next Dead work is speed deads and next Wave is heavy singles.
Took half a preworkout today, certain I have said this before but bears repeating DMAA is nasty shit. It works and no regrets but nasty shit. I wanted to make sure I had the energy and focus I lacked yesterday…weirdly I should be taking it on Bench days because I never lack energy or focus on Squat days.
RICE LOAD Going to be using rice instead of potatoes for a few days (store was out). I am also dropping my fats. In the past really low fat has helped me burn through a plateau. It loses it’s effectiveness though after a few days (I think).
Coincidentally this is perfect timing. We are hosting a combo Pool/SuperBowl party so a little carbing up and some extra fat burning will give me an idea of where I am at.
NEW MACROS ~2600-235P-375C-20F
Entire Diet: 800g Chicken Breast / 2 Cups of Rice / 500g Bag Frozen Peas Carrots
I will be eating all the rice by probably 11am and suffering on plain chicken breast until my 7pm bed time.
BEACH IS BACK!!! Winter is over here.The water is brisk but wonderful once you are in it. Also the constant turbulent waves of winter have died down into gentle snorkling waves.
And now my day is completed. WTF to do for the next 7 hours? Work, gym, beach, nap, showers all done. Wifey is out shopping. I have watched everything on youtube, no need to brew anything and I dont have any cool video games. (The computer I use as an emulator is proper bent.) Will probably terrorize the training logs a bit.
WINTER is…gone Also my block waist is coming in a bit. Dat quad doe!!!
PHSYIQUE PLATEAU BUSTED!!!
Bears repeating but motivation is wasted on the lean/strong.
It is easy to see progress coming from 20%+ and dropping to the 15%ish area. Rather steadily the scale will keep moving and your pants and shirts will keep growing.
15% to 12% is this big grey area where you really don’t know what your BF% is and you don’t see the progress as easily. The weight rebounds, clothes size is constant and no noticeable new definition is coming.
Then POOFFF!!! It’s like you lost 3% overnight (you didn’t). You are at a solid 12 maybe even 11% and now every little fat loss is showing a new line.
When you are constantly seeing progress motivation is easy, it’s those times of uncertain progress that makes you question what you are doing.
DIET PLAN:
Saturday: Same low fat Rice Chicken veg carbs done by Noon
Sunday: No Carb cheat day (BBQ and no alcohol I think this will be a great recharger of the fat burning)
Monday and Beyond: 2400c 220p-315c-35f All Rice and most fat pre workout, potato post and no more carbs
Monday’s diet should take me into uncharted territory. This would probably be a good time to start reading through Robstein’s logs and the other BB guys to see what they do to get where they get.
BENCH WAVE C
Bench 9@275
Dum Press 9@125s
Power ROws
Pullups
EZ Curl Drop set into Hammer Curl
Tricep Rope Down
Lateral Raises SUPASET Lateral Raises
Strength Rebound a bit today, that was nice.
I could get used to this insomnia thing. I LOVE GETTING UP AT 4AM!!! I mean I go to bed at like 8 but I like that too. by the time the sun is up work is done and I am headed to the gym. By the time the sun is warm I have the day off to hit the beach. Sun goes down so do I.
Off to Tulum for a little day trip, Miriam (affectionately known as giraffe lady) and Sofi form #TEAM73SELFIEs so I might have a good picture later.
Me too. I used to wake up 30 minutes before leaving for work, but decided I didn’t want my life to revolve around work (ironic, since I’m in the office on a Saturday). Now I wake up 2 hours before I have to get ready for work. It’s amazing how much I get done.
I am starting to think I am on a 22 hour day body clock or something. Woke up at 2am this morning…did sleep for 6 hours though. Tomorrow I am switching to decaf and getting this sleep shit locked in.
Pretty sure I gained 2 “good” kg since last cut. Last cut my waist and KG weight was pretty much the same the whole way through. This time the same correlation but +2kg.
230am 94.0kg and 92cm waist…both are PRs for this cut.
and some fun Bro (scrap) Booking…
I would probably be cooler if I said the effects and music were ironically choosen but I am too old to lie about that shit…it’s fun.
Day off, prbly gonna hit the strongman medleys tomorrow, HAPPY SUPER SUNDAY YA’LL!!!
A few items.
Good work, just get a little lower on the squats.
I have a couple drawers dedicated to thrift shop gym clothes. It makes big difference. When things get too nasty, I don’t feel as bad losing a $2 shirt.
I am just going to say this about the clothes. It might not be your clothes, but the washer. I had a Bosch front loader and it would make your clothes STINK! Google it if you don’t believe me. They say to put special cleaner in them to make it go away, but that only lasts for a few days. Makes your clothes smell like you slept in a dumpster. 
I think this too, we send them out to a local service.
1st either way thanks and I am always working on my squat form.
I thought the 495 were iffy but the 475s were good.
Screens…thoughts? this outfit (stripes pockets all black) might be the worst for this hahaha
Honestly watching the video in slomo I am bottoming out into my hips, not sure why that happens sometimes and not sometimes.
The stripe threw me, but I think a shade deeper would be mo betta. The squat nazis want your hip crease below the knee.
But, honestly, it’s not a big deal unless you’re planning on competing.
Are your toes out? If you’re bottoming out there, with toes out, you may have some mobility issues - maybe it’s the skating, lol.
