I see it, right about ten seconds, everything looks good.
1 Like
10-22-2016
C6W1D3 - BP
10@45, 5@95
5@120
5@135
8@155 RPE 8
BPAāS 5X30, Decline BP 4X12, PD 4X12, TPDāS 5X20, PU 4XFAILURE
Pretty easy day, except for the push ups.
1 Like
That looked OK, and it was actually reasonably fast with no grind so thatās really good. @dt79 covered the key bits. My game changer was dragging the bar up my shins, but not everyone finds that helpful.
I hate banging my shins, and have a hard time getting it close enough. āShaving my legs with the barā is a good cue for me.
Really? I thought it looked horrible, and felt like it took three days, not even sure I got it locked out, lol. But, hey, I got it, I got that monkey off my back, got some good insight on set up, pretty happy overall.
Hockey shin guards. Not joking, started using them about six weeks ago and never looked back.
Congrats on the 315! You did it! You did it!
3 Likes
10-24-2016
C6W1D4 - SQ
5@45, 5@95, 5@135
5@160
5@185
5@210 RPE 8
3X5@160 FSL
BPAāS 5X30, LEG PRESS 5X15, LEG CURL 5X15, LEG EXT 4X12, AB WHEEL 4X12
Had two more at 210 but Iām a big sissy - havenāt been feeling well and wanted to be able to get all of my work in, so I dogged it. Rough two weeks at work, long days.
But, I can tell I am much tighter at the bottom with the new belt.
2 Likes
10-27-2016
C6W2D1 - OHP
10@45, 5@65
3@95
3@110
6@125 RPE 8 (Tied a PR)
3x5@95 FSL
Face Pulls, 4x12, Arnold Press 4x12, Laterals, 4x12, BB curls 4x12. Preachers 4x10
Been eating a lot in a IIFYM style, just trying to gain some weight. The BB template seems to be adding some size, but Iām getting a bit soft. I have to force myself to stick with it. Have a strong desire to start cutting, have to fight it.
192@14.5% this morning.
2 Likes
Looking good too from that photo you put up. Youāre probably close to a 170 lbs press.
1 Like
That photo was from last May. I have a spread sheet with weight and body fat, and a file with dated pics, so I can correlate.
Iām bigger now than I have been in a while, since my last week of SS.
But, Iām struggling with strength - 170 is a ways away. According to my FitBit, Iām burning close to 4000 cals per day and I just cannot eat that much. Iāve given up on macros, eat candy like a pig, cereal is my go to and I eat five bowls of cereal a day, having a hard time getting any where near enough protein.
I eat anything and everything and cannot gain weight.
Itās really not funny. I literally eat three or four candy bars each day, five bowls of Froot Loops, five or six chicken thighs, two mass gainers shakes, a protein shake. Itās fucking ridiculous.
Add olive oil to everything savoury. Itāll help.
2 Likes
10-29-2016
C6W2D2 - DL
PC 3@65, 3@95, 3@115
DL 3@180
3@205
10@230 RPE 8 PR
1@275 JS
1@295 JS
BPAāS 5X30, CSBR 4X12, LPDāS 4X10, HLR 4X12, HYPERS 4X12
Avoiding volume on DL so I did a few jokers, working on hook grip for the heavier weight. The 295 was slow, but probably an 8 RPE.
Good workout.
1 Like
Volume+deadlifts. Ow. Itās awesome and horribly unpleasant at the same time.
1 Like
10-31-2016
C6W2D3 - BP
5@45, 5@95, 3@115
3@130
3@145
9@165 RPE 9
3X8@130 FSL
BPAāS 5X30, DECLINE BB BENCH PRESS 4X10, PECDECK 4X12, TRIPDS 5X20, BB SHRUGS 5X20, PUāS 3XFAILURE
Workout seemed to go fast. Getting more pushups before failure. Good session.
Yes, hence the heavy (ish) singles. Grip is limiting my plus set, has been for a while. Itās getting better, butā¦still needs work.
I have yet to find a better grip improving exercise than Kroc rows. Just donāt do them the day before DL.
11-1-2016
C6W2D4 - SQ
5@45, 5@95, 5@135
3@175
3@200
6@225 RPE 8
3X6@175 FSL
PRESS 5X15, CURL 5X15, EXT 4X12, AB WHEEL 1X8
Had a twinge in my abs during the first set of Ab Wheels, punted.
Disappointed with the plus set, seems to be a theme, but am working hard on hitting depth and slowing down my descent, so I suspect itās better form if less reps/weight. Really concentrating on the MMC, light weights feel heavy.
Yeah, and I just pulled them out when I switched to the BB template. May add them back in in lieu of the chest supported rows.
1 Like
Or do both. I like that combo.
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Off day today, rode my bike twelve miles and went for a six mile walk. Suffering from DOMS from my BP day and my SQ day, more than usual. Wondering if it is from lack of nutrition or the change to the BB template.
Itās not debilitating by any stretch of the imagination, but new. I hope itās the switch to BB template, because I have been eating, and was up to 192 today, so, just wondering.
1 Like
Itās the switch. Iām in a similar boat.
11-4-2016
C6W3D1 - OHP
5@45, 5@85
5@105
3@115
5@130 RPE 9
3X6@105 FSL
BPAāS 5X30, ARNOLD PRESS 4X12, LATERALS 4X12, BB CURLS 4X12, PREACHER CURLS 4X10, SHRUGS 5X20, HAMMER CURLS 4X10, SITUPS 4X25, VACUUMS 4X3
Good workout.
Friday, jeans and a t-shirt day. I wore a nylon XL t-shirt. A substitute teacher told me I was getting skinny - I laughed, told her I had gained four pounds in the last few weeks, and she said, āYeah, but youāre getting buff.ā Another teacher chimed in, female, āYeah, your back is getting bigger, youāre getting that V.ā
Another female teacher, āI donāt know what youāre doing, but whatever it is, itās working. I canāt even look at you anymore. Start wearing looser clothes.ā
Iāve felt like I wasnāt making any progress, so this was good for my ego. Of course, it was a good shirt more than anything Iāve done in the gym.
2 Likes