The Gravity Wars!

Training Training Logs
161

Dia Del Muertes

Warmup
Deads 5x5@405
CG Cable Row
Pullups
hammer Curls

My back wasnt great until I got to the 3rd working set. Deads might have been just what the back needed.

I am making some adjustments for Prep. Mainly to make room for the All Inclusive and my Squat issues but also a little break before the 6 week Prep begins.

My Quad Tendonitis is back so now I am going Markko’s route with Squats. Low Volume and what ever intensity I can handle.

NEW SQUAT WORK:
Singles
Belt at 80%
First Working Set is 90% of Last Top Set +20lbs until RPE 7-8 or Pain
Back Down is Paused beltless 3*3@70% Top Set

If Squats continue to affect Deads I will start with Deads. No reason to sacrifice 2 lifts for 1. That might also help warm things up.

3 Likes
162

Afternoon PUMP
Rev Crunch SUPASET Warrior Lunge
CG Cable Row SUPASET Tricep Rope Extension

I ate a bit more than I wanted today and might have not been 100% this morning so hit the gym again.

And diet didnt go great yesterday…

Pizza Burger and the big beer were actually Sofi’s…I just had a couple bites and the child sized beer.

22494919_10212542369092279_1183921870_o
22494919_10212542369092279_1183921870_o1032×774 102 KB

And my wife WTFF?!?!?! All of 60kg of her eats basically as she wants and always stay slim.

6 Likes
163

ENTER HELL WEEK!!!

Soooo I weighed 99.2kg this morning sooo yea new diet for the next 3 days.

100g Oats
4 Eggs
800g Chicken Breast
1kg of frozen veggies

If 2nd workout add 500g potatoes.

Its about 2100 before the potatoes.

Stab Skwats

Warmup:
Planks SS Ham Curl
Back X SS Quad X
Incline Crunch SS Ankle Stretch
Weird Walk
Warrior Lunge
Ham Kicks

Squats
Pause + Normal
2x5+5@135-225
3+3@315
Pause Squat 3x3@365 plus a few extra on the last

Random Leg Crap

SO FKN DONE WITH FRONT SQUATS I just cant get the mobility for it right now and I am not sure I need it, what ever.

Squats did feel really good today. I sat back ever so slightly today and that kept some pressure off my knees.

Hopefully I can start making some gainz again (do need to get these back pumps under control though).

PROGRAM ADJUSTMENTS
To make room for all inclusive I dropped some and crammed the rest into 1 week. When I get back I have a day to recover then MFKN PEAK BEGINS!!!

For that Bench doesnt change. Deads changed a bit. Squats will most likely be singles and pause back downs rather than the scripted.

Most likely there will be only one 5s workout. Percentages are of the Top Set (TS) or prior Top Set.

Program Adjustements
Program Adjustements618×264 6.69 KB

Most likely Squats will actually all be Singles with Back Down work being Pause Beltless Squat 3x3@70%TS…but I have some hope I can stick to the script.

Last 12 days stays the same buuuut for reference…

Column order is Squat Bench Deadlift:

Last 12 days
Last 12 days576×376 13.3 KB

Those numbers will be calculated off the Tests the week prior and will be adjusted to the numbers I use for My Last Warmup (85%), Open (89-92%), 2nd (95-97%). 3rd Attempts will have a range of 98-103% of Tests. The 1st and 2nds shouldn’t change once they are set.

3 Likes
164

Straps. Best thing ever for front squats

165

I have tried that time and again and it just feels awful.

Thinking about that though I must have a serious set up issue or something if I cant get straps to work. Might start a form thread.

166

It’s just a matter of practice. I used to have the same issue. It disappeared once I started doing it week in week out. The key I found was really jamming the bar into my throat.

167

Yep!

I used to struggle with this as well. I’ll try to take a pic of how I set up now that feels much better!

2 Likes
168

If you’re referring to grabbing the straps after wrapping them around the bar then I agree - - hate it. My lax joints probably help me achieve the rack position for front squats though.

The crossed arm approach feels like my shoulder is going to dislocate. Same for the zombie thing with arms straight out.

At the Olympic Training Center the coach said you just have to do it. It might hurt for awhile but eventually your body figures it out.

1 Like
169

PIZZA BURGER?? :astonished:

I need that in my life! :heart_eyes:

4 Likes
170

Bench
Top Sets 385 for 3-1-2
Low Incline Dum 125s for 12-8-8
Pec Dec
Daily Cooldown

Another Rep/Volume PR. I wanted a double on the 2nd set but it got loose so then I got stubborn and the 3rd set was the 2 ugliest reps I have probably ever done at any lift at any weight hahaha

Not sure how many times I am going to make the same mistake but my weight, wasit and back pump seems to be Estro induced. Still cutting hard this week though. Gots to look good before getting fat AF next Monday.

5 Likes
171

Watched a documentary on powerlifting, thought shit that looks cool.

stopped by BOTSLAYER’s log because hes a powerlifter…

Not so sure anymore lol

4 Likes
172

HAHahaha :smiley:

Ok need that name???

AM 96.6kg and 94cm waist Hopefully I get a 2 a day in today AND the beach…fingers crossed.

1 Like
173

The only thing I learn from lifting documentaries is that I need to step up my supplement/pharma game :sunglasses:

2 Likes
174

Power Unlimited- powerlifting documentary.

2 Likes
175

Thank you and I am going to watch that intro on repeat Meet Week.

AM PULL and Stuff
Daily Cooldown…as a warmup
Cable Rows
Tricep Rope Downs
Curls
Some More Curls

Damn it felt like I did soooo much more. Probably because that warm up is long as shit. Oh well it is needed.

Was going to hit it again but wifey talked me into the evening off while she saw me struggling to get clothed. Even if I went in today I wouldnt have much I could train tomorrow.

DIET: Called an Audible. ~2600 cals
500g Frozen Veggies, 1kg Bass, 2 Cups Rice, 4.5 eggs (the 5th egg was soooo damn tiny). For whatever reason I was craving that so went with it. This will probably be my meet day food as well. I like the fast energy of the rice and the fish seems to digest faster than chicken (#BROSCIENCE).

BASKETBALLLLLLLL WHAAAAATTTT!!!

Hell’s yea, my favorite sport and LBJ playing tonight AND the Warriors playing tonight…I will most likely be fast asleep long before 7pm though LOL

And before anyone gets their Bandwagon fingers out I root for players, not corporations.

I also root for competence so you will not see me cheering for the local team if they suck and if you truly loved your team you wouldn’t either.

If you really love your team you want them to be the best they can be…right? If you support ($) them when they suck they have a license to suck because owners who make the decisions really only care about the money (except in rare cases).

And if any of you other “band wagoners” want a speech to justify not liking incompetence even on a local level, plagiarize away. You’re welcome.

:smiley:

4 Likes
176

This is my approach to team support in a nutshell

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177

I’ve decided to carry my new…hate is a strong word but it’s pretty damn close to hate…for the NFL babies over to the NBA. I don’t really care about supporting millionaires who tell the world how unjust and unfair America is to black people. And to take it further they’ve started “protesting” the police as a whole.

I still haven’t heard any specific facts or cases supporting their argument. I think LeBron set up some scholarships which is cool but I’m over it.

You make MILLIONS to play a sport that I do as a hobby or even PAY to play in a rec league. Please tell me again how you’re oppressed.

And that’s the super short version of my rant…

178

No, they havent. They are protesting police brutality and systemic racism in general, not police or the military. Whatever police or people take offense to that then those police and people are also the problem.

Check statistics by race on:
stopped
searched
incarceration rates
sentencing
employment
penalties for a cop killing somebody

I could go on but if that isn’t enough then nothing will be.

Honestly just look at the person in the oval office and who he surrounded himself with if you dont think racism or oppression is a problem.

If people in power didnt do what they could to help those who are less fortunate we would all be working in sweat shops with no benefits.

You should be thanking those people with every minute you aren’t in a coal mine.

AM SQUATs

ERDAY Cooldown…as a warmup
Squat 8s @ 275-315-335-355-375

Didnt feel great so saved the 2nd half for later.

PM Deads

Dead 5s to 405
AMRAP @ 445 for 11
Some Abs

Back wasnt 100 after AM Squats but it got better as the deads went on.

4 Likes
179

Bingo. I don’t see the problem with a peaceful protest (which is what this is). It matters nothing that the protesters happen to be rich. They are simply using their position if influence to bring attention to an important issue. This is a good thing. If the manner in which they protest happens to offend some people, so be it. That is not even remotely a problem. I would question why someone would be offended or angered by a peaceful protest about an issue that is well documented.

3 Likes
180

This I agree with but most aren’t doing anything other than kneeling and dividing our country. The stat you left out is the one where minorities commit the majority of violent crimes. The rest is just the law of probability.

Letter asking for November to be “Protest the Police” month.

This group also blames police for the death of Trayvon Martin who was killed by an idiot neighborhood watch cop wannabe, not police.

People highlight police shootings but a lot of regular citizens don’t get charged with murder if self defense is established. Reasonable doubt is the standard. Jurors have trouble overcoming that doubt when a person kills someone who threatened their life.

The main difference between cops and citizens is that cops chase the bad guys. When a person has been arrested multiple times with a gun in his possession and then later in life he grabs his waistband a cop assumes he’s going for a gun. It sucks but it’s a fact.

It really sucks when someone forces a cop to use their gun. And yes, they force it. Most of us are raised to respect and obey authority. If people would just slow down and listen then things wouldn’t escalate to a shooting in most cases.

I live in a big city by Midwest standards but it’s nothing like Dallas or Chicago. Most of our violent crime and shootings are in a concentrated area that just happens to be mostly minorities.

When we had a shooting every week the response was increased police presence in that area. Gang members were targeted and stopped every chance officers got. The shootings stopped.

We only have about 20-30 homicides a year so when we were getting them weekly or twice a week it was alarming.

How do you address that without singling our minorities?

These protesters don’t speak out when a cop is executed while doing paperwork in their car. But when a black man with a violent history fights, runs and eventually gets killed, there are suddenly protests and riots.

I’d never be against positive changes for all of mankind but what we have going on here is not that. It’s very adversarial and divisive.