The Gravity Wars!

Training Training Logs
202

So Deads and Bench feel good and strong. It is looking like they are going to carry my total.

Squats SUCK!!! My depth is a bit deep and my strength just isnt there.

Maybe I celebrated Sofi’s last day of work too hard Saturday so I am sure that didn’t help.

My training is getting more specific over the next week and I am only deadlifting once per week the next 2 weeks.

I am also going to be eating a bit more. My weight is about where I want it (95-97kg).

I hope all of this will help my squat come up a bit more but I am not expecting any miracles.

IF ANYBODY HAS ANY INPUT NOW IS THE TIME!!!

I am 4.5 weeks out so if anybody has any 4 week peaking programs for Squat they like let me know.

Lot a bit of vindication:

Luis has added like 200lbs to his total and his body has noticeably transformed in the last 4-6 months. A LOT of people have been asking Luis if he is taking deh Roids. MWAHAHAHAHA!!! These are the same people who don’t understand or accept my methods and refuse to learn.

(I can forgive being bad at your job but refusing to get better out of pride or ego like WTF?)

The best was a buddy who we have discussions about this and he constantly defends his training methods (despite being the same for 2 years) and blaming my gains on roids (despite half the gym being on roids and making no gains).

There are like 2 people in that gym who accept that my methods even have merit. Both have asked and utilized my help and both hit Deadlift PRs today.

Now if I can just figure out what the fuck to do with myyyy Squat.

Oh and Luis is natty AF btw.

With Sofi not being in work I will probably have some more regular updates. PEACE!!!

5 Likes
203

Four and a half weeks out isn’t really enough time to make many changes. Just let your bench and dead carry your total. Pick your squat to get the total you want, not to PR it. Keep it as easy as you can to get the total you want.

3 Likes
204

As always great advice buuuut my squat might actually be getting worse.

Not a great training week. I am kind of at a loss but I am going to keep trudging.

Squats worked up to 585 until this sleeze ball of a fkn trainer decided to give me the worst fucking spot that I desperately told him I didnt fkn want.

another long rant about the incompetence and sleeziness of the local trainers. (this particular one tells all the noobs they need roids that he sells, obviously)

Soooo I am going to keep Bench the same and with squat and deads because they are so related I dont know.

My initial reaction would be that 2 quick blocks of 5-3-1 would be better for my Squat than my current plan that clearly isnt working. Then I thought Squatting 4-5 times a week might be even better (similar total volume but more specific intensity)…except I dont know what I would do with deads.

Long story short I made a shit ton of mistakes the last couple months that got me here. These will be remedied next year.

MEH FUCK IT!!! BOMBS AWAYYYYYYY!!!

New plan, IDGAF!!!

Squat ERDAY that I dont bench…and maybe even them. Singles on the lighter side to begin. Dead Singles on Monday and Thursday (as planned) and Bench stays the Prep Course.

I am making a list of all the shit I fucked up this prep, it will be good for a laugh in a few weeks.

And worst case scenario this completely doesnt work, I pull out of the comp and I enjoy a couple weeks like a beached Ballena that lives off Caguamas.

(On the west coast 32oz Beers (or larger) are called Ballena’s which means Whale and on the east coast they are called Caguama which means turtle but only if you translate it to english…in Mexico Caguama will only ever mean a 32oz beer.)

3 Likes
205

OH, and I am done recording anything.

I bought new headphones, no more social media clips. Its old school get shit done time.

6 Likes
206

I’d go the opposite way: squat maybe twice a week with light loads just to work on speed and technique. Two weeks out work up to your opener to see if it feels good and plan attempts from there.

You know yourself best though, so that’s just my two cents.

1 Like
207

I was doing the lower frequency and working up to a slow rep and that just wasnt working (which I know isnt eactly lighter loads). And I did briefly consider that until remembering back on the first big jumps my squat made came from Squatting near daily. At this point it is Kitchen Sink time and I will keep the loads lighter/faster and work on that form which I think I might have figured out (slower descent @steficohan is my new spirit guide).

I might even script my top sets over the next 2 weeks before testing. Something like 3x2s to 5x1 to 3x1 at linear increasing weights. Or make half of those workouts like that. IDK too far ahead to think hahahaha ugh

I think this slower descent is going to take some weight off the bar short term but long term I am going to break bars.

This doesnt count if it is your 2nd workout of the day.

https://www.instagram.com/p/BbkocBpg_C1/?hl=en

no idea why that post isnt showing as an instagram link or what not but it is 500 for an easy 5 and a rep PR

So yea, went home ate, (which made my belt fit better) and then went back in to train with Luis and Sofi with zero expectations. I just wanted just to work up to a decent weight and work on form. After I misgrooved the first rep (long time in between last warm up and this) these moved. I think I had at least 1.5 left.

5 Likes
208

BACK TO HAVING FUN!!!

ERDAY Core
Squat
1s @ 405-455-495
4x1@525
5@455
Yates Rows
Grip Training

Started with daily core work because it has been skipped and/or half assed the last couple days.

I am taking all expectations out of my squat, no more forcing anything. So I just went in and had some fun. Worked up until it felt right to hit some singles. My 4th was a bit of a grind so I did a back down set and called it a Squat day.

Wifey did record the backdown set and depth might be borderline. I was wearing the worst shorts and it was the worst angle to judge though.

Then Yates, I will get into the lengthy list of all my prep mistakes when I either pull out of the comp or the comp is done but my split and heavy rowing were a couple of codependent biggies on that list.

Did grip training with Luis because he needs it and why not. Other than his Hook grip being a limit on deads his prep is going like butter. He PRed Bench and Deads over the last week and I think he is going to PR each lift again in the next couple weeks.

Diet is going well, mostly clean. I havent lost any weight but I think I am going to need a couple more holes on my belt.

HAPPY FRIDAY!!!

6 Likes
209

Saturday Bench
1s @
315-345-375
385-395-405

Some Tricep work and half assed core. My forearm was worse so I dropped back down sets.

Sunday SKWATs and Deads

Walk to gym, head phones in, getting mentally prepared, go through warmup and walk to the only squat rack to find this… (trigger warning NSFWPLers)

Summary

23805324_10212825523650966_1515992179_n

dude was supersetting bar curls (the bar on the floor) with Planks #globogym

Anywho…Squat 1s (eventually)
405-455-495
525-545-565 (RPE 7)

Dead 1s
225-405-495
545 (RPE 9)
585 (RPE ALL OF IT)

Ham Curls and Core

Squats felt awesome, deads not so much. I might have gotten a bit lazy with my warm up sets but my back was bit fried.

PREP and PEAK

Bench: If forearm pain continues I will try dum pressing for back down sets and my “easy” days

Deadlift: ummmm last 2 workouts werent great and I think that has a lot to do with high squat frequency. It should come around but I dont think it will be enough.

Squat…oh you mthrfkn squat: I did a ton of analyzing what I did for my mockmeet. I am on the right track with what I am doing now.

My knee is feeling great…my back is feeling the “pressure” so I am pretty sure Aleve is going to be my favorite PED for the next few weeks.

No matter what I learned a shit ton, more than ever really these last couple weeks and I am going to learn a ton more the next 2. And next year my approach will be entirely …better, more complete.

Right now I would say it is about 20% chance I go. I am really only interested in 800kg and there are a ton of other factors saying no, some personal, some venue related. Mostly it is my performance though.

Here is the next 2 weeks barring injuries or tweaks or dropping out. (I know nobody understands these but here it is)

CUT OFF FOR GLORY

PHYSIQUE UPDATE:
I want to keep leaning out but I need to get new holes in my belt so…

https://www.instagram.com/p/BbsM717g3Ay/?hl=en

6 Likes
210

I put 2 new holes in my belt so I no longer have a need (excuse) to be a fat ass. The last few days I have been eating more than I actually wanted to keep my waist a little bigger to fit my belt. Not anymore. I am going to lean out a bit because I just feel better that way, strength may take a minor hit but what else is new LOL

AM SKWATS and Row
Squat Top Set 4@525
Pendlay Rows
Yates Rows
Pullups
Dumbell Yates Row
Hammer Curls

Was supposed to be a 3*1@525 but the AMRAP was more fun. Knees feeling great, back feeling annoyed. Going to hit the core work harder and work on some hip mobility to hopefully help.

Tried Pendlay Rows because why not, they didnt feel any worse on my back than Yates Rows so I will probably do both going forward.

PM Biceps
Bunch of Curls

Before I had the holes added I ate too much so I had to go hit that gym again and those carbs created an awesome veiny pump.

TRUST THE PROCESS
I have been reviewing notes and then I reviewed my log. It seems self doubt is a constant and I need to trust myself. The other thing I noticed is how often Marrko is right so I cut about 60% of my Dead and Squat volume out of next years programs and preps and dropped back bench by about 50% too.

HAPPY MONDAAAYYYY!!!

8 Likes
211

Lot of fun today, just a bunch of us rotating on the bench and the significant others were doing their verbal cardio and just a good environment.

Easy Fun Bench
Bunch of Singles at 365
Bunch of Core Work

Yea, I was going to do singles at 365 until they slowed down but they never did so I kept going…my forearm is NOT happy though. Next workout is a heavy one then I an easy one and then mini meet and offseason.

Yea so nobody wants to go to Chetumal. It would be a waste to throw away this training block with out a test though so we are skipping the peak and doing a mock meet. This might be a full on mini meet. We should have 3+ people LOL.

Last Rep of Today. GWF doesnt do IPF pauses so this was just to mess around. Actually most of today was about doing a shorter pause and maybe even allowing my head to come up.

https://www.instagram.com/p/BbxQY-hgm09/?hl=en

4 Likes
212

Uhg, this makes me want to squat PR. Nice work in here man!

3 Likes
213

Thank you AND DOOOO ITT!!!

Wednesday Light Pull
Pullups until my forearm flared up
Some Core Work

Just didnt feel like working so I saved it for Thursday.

Thursday Squats and Deads
Squats Working 1s @ 495-545-585-615
Deads Working 3x1@545

Squats went well enough and deads felt better than last week but still not great. The list of changes for next year continues to grow.

Forearm felt fine during deads and Squats. Knees still rocking strong!!! I am actually overall healthier than I have been since I dont remember when. Hopefully my CNS takes notice.

This is about where I was for the Mockmeet at a week out so we will see what happens. At this point I just want to PR my Bench (hopefully) and get to the offseason.

Heavy Bench tomorrow then I will be doing pumpy active rehab work mostly the rest of the week until the PDC Raw Challenge.

HAPPY TURKEY DAY!!!

5 Likes
214

https://www.instagram.com/p/Bb2c7H1AGgk/?hl=en&taken-by=kerberos773

https://www.instagram.com/p/Bb2cchlA3uM/?hl=en

4 Likes
215

UPPER
Bench Work
1s @
345-375-395
415
Yates Row
4x8 at 275

Forearm feeling a lot better, would have liked to have a better Bench but is what it is.

I am super ready to be a BBer for a few months…but instead of muscles I am going to be strength bulking.

https://www.instagram.com/p/Bb5McTPAi3L/?hl=en

https://www.instagram.com/p/Bb4_VuVA-Y7/?hl=en

3 Likes
216

Wow. These are some big boy numbers going down!
Nice work man, what are your PRs for these?

3 Likes
217

Thank you!!! and 635 and 425.

4 Likes
218

I walk into the lockroom to my buddy checking out his ass in the mirror…

Me “Mine’s bigger”
Him “You bitch!!!”
Me “mwahahahaha”
Him “Yea but you dont use it”
Me “What are you talking about, I am doing deadlifts in 5 minutes”

MWAHAHAHA

(he was referring to dancing or flirting or what not, he dances in between sets, the first year I knew him I just called him “dancing man”)

Locker Room Battles Me 1, Him 0

LOL PDC…i am pretty over this place but the one thing I am going to miss is the laid back inhibitions and just open accepting attitude.

Dead Tune Up
3s 135-225-315-405
3-3-4@455
Some core/mobility work

Did all of these reps as individual singles completely resetting each rep. My single is absolute trash and it has been for a while. Not sure why I never address this but it has been added to the offseason fail corrects.

That last set was actually mixed grip and 3 of those reps came up crooked #FKmixedGRIP.

Highlight of the week was Sofi hitting a Squat PR of 5 and 4 at 105. Her prior best was 4 at 95 on Thursday. This was supposed to be an off day but add another win to the Frequency argument.

https://www.instagram.com/p/Bb7ZSCPgQ41/?hl=en

6 Likes
219

Tune-Up
Squat 1s
2x3@135
2x3@225
3@315
405-455-505-555
Bench 1s
135-225-275
315-345
Dead
2@135
2@225

Hips and Glutes felt rusted shut. I am going to do some light Squats on Wednesday. If my hips/glutes still feel like shit I will lower my attempts on Squat.

Despite being rusted shut and everything feeling heavy it all still moved great until I accidentally went to Facebook Federation depth on the 555, that made it a bit slower.

Bench FLEW!!! 345 was supposed to be 355 but it moved like a bar and my form wasnt great.

And wifey made my water for the gym…

https://www.instagram.com/p/BcA8Y44A8a6/?hl=en&taken-by=kerberos773

4 Likes
220

TUESDAY PULL
Side Laterals
Cable Row
Pullups

BEACH!!!

Wednesday Squat Lubrication
3x5@135
3x5@225

Accidentally did a set of Low bar and my forearm BLEW THE FUCK UP!!! I really hope that isnt terrible on friday and really dont think Low Bar will be an option in the future. We will see what happens with lighter weight though.

Soooo Sofi decided she wanted to compete yesterday. I asked her a few days ago (so we would have more time to get her ready) and she said no so I dropped it. Well now we have been kind of feeling out her 1RMs the last minute and I am actually kind of impressed. It will be really cool to look back in a few months or even a year and see what she is doing in comparison.

Yea, probably going to chill out today and tomorrow. I have dropped all expectations and am just going to have a good time. HAPPY HUMP DAAYYYYY!!!

2 Likes
221

https://www.instagram.com/p/BcFvF4OgfKU/?hl=en

tee heee

Paleo diet has commenced!!!

6 Likes