The Pursuit of Mythical Gains

Training Training Logs
462

11-22-2016

C7W1D1 - LEGS AND SHOULDERS
SQUATS
5@45, 5@95, 3@135
5@160
5@185
5@210
4X8@125

OHP
10@45, 5@65
5@95
5@105
6@120 RPE8
4X10@70

ASSISTANCE - LEG CURLS 4X12, LEG EXTENSIONS 4X12, FACE PULLS 4X15, LATERALS 4X15

This is what I have Frankensteined together. I’ll do the main lifts in 5/3/1 and use those as pre-exhaustion for what is essentially BBB assistance - I really didn’t have my head together on the squats, forgot to go AMRAP, forgot to go ten reps, but that’s my plan.

Then, I’ll do two or three other exercises for the particular body parts for the day in a 4x10 to 4x15 rep scheme, trying to add weight or reps each week.

We’ll see what happens.

1 Like
463

11-23-2016

C7W1D2 - CHEST AND BI’S
PC 3@65, 3@95, 3@115
DL
5@135
5@185
5@200
7@230 RPE 8

HYPERS AND CSR’S 4X12, LPD’S AND HLR’S 4X12, HAMMER CURLS 4X10, PREACHERS 4X10, BBCURLS AND SHRUGS 4X10/4X20

Working on MMC and TUT, keeping the eccentric slow and pausing at the top. I think I see some more definition, but it’s probably all in my mind - the BB split is barely a week old, my first time through really, other than my de-load week - definitely in my mind, seeing what I want to see I guess.

2 Likes
464

11-24-2016

C7W1D3 - CHEST AND BI’S
BP
10@45, 5@95
5@120
5@140
8@160 RPE 8

4X10@95

PD 4X10, INCLINE 4X10, TRI PD’S 5X20

Fast today, home to stuff my pie hole for Thanksgiving. Enjoy everybody.

3 Likes
465

11-26-2016

C7W2D1 - LEGS AND SHOULDERS
SQUAT
5@45, 5@95, 3@135
3@175
3@200
5@225 RPE 8
3X8@135
BPA’S 5X30

LEG EXT, LEG CURLS 4X12

OHP
10@45, 5@65, 3@85
3@100
3@115
5@130 RPE 9
3X8@100

FACE PULLS 4X12, SIDE LATERALS 3X10

Forced myself to go, wasn’t really into it, but glad I got my work done.

1 Like
466

12-6-2016

C7W2D2 - BACK AND BIS
PC 3@65, 3@95, 3@115
DL
3@135
3@190
3@215
5@240

BPA’S 5X30, LAT PD’S AND ROWS, 4X10, HAMMER CURLS 4X10,
PREACHER CURLS 3X8, BB CURLS 3X8, SHRUGS 4X15

One day off became ten. Haven’t been feeling well, so it was good to finally get back in the gym.

2 Likes
467

I was wondering where you’d gotten to. Good to have you back.

2 Likes
468

12-7-2016

C7W2D3 - CHEST AND TRIS
BP
10@45, 5@95
3@135
3@155
5@185 RPE 8
3x8@135 FSL

CGBP, BP MACHINE, FLYS 4X10, TRI PD’S 5X20

I had an appointment close to Planet Fitness, so I just worked out there. The BP was a Smith so I added some weight to make up for it. Very quick workout, 45 minutes - not great, but better than not going.

3 Likes
469

You are a braver man than I.

1 Like
470

12-10-2016
C7W3D1 - LEGS AND SHOULDERS
SQ
5@45, 5@95, 3@135
5@190
3@210
3@240 RPE 9
3X8@135

BPAS 5X30, LEG EXT 4X12, LEG CURLS 4X12

OHP
10@45, 10@65
5@105
3@120
3@135 RPE10
3X8@95

SHRUGS 4X20, FACE PULLS 4X15, LATERALS 4X10

Debating about what to do for the next cycle. Clearly, I’m close to, if not at, time for a another reset, and that’s for a few reasons. I’ve had some health issues and so I am off TRT, almost three weeks now, and figured it was a good time to start cutting - going on vacation in April and would like to be below ten percent body fat by then. So, I’m thinking about a reset, or changing it up a little and going to 10/8/6 for more of a BBing style. I’ve calculated percentages for the 10/8/6 where my top set calculates out to my TM based on the Epley equation, so I might do that.

Thoughts?

471

I’d just reset and keep doing what you’ve been doing. You’ve been doing reasonably well with this approach so I don’t see a burning requirement to change it.

472

Yeah, not sure what my issue is. It seems difficult, but, it should, right?

I’m also thinking about doing the next cycle with the same TM, jut to see what happens, but, since I’m down calories, who knows.

I have a week.

473

Sometimes you just need a reset. The more I use 531 the more I understand that the TM is just a tool. It has nothing to do with your max at all.

2 Likes
474

12-13-2016

C7W3D2 - BACK AND BIS
PC 3@65, 3@95, 3@125
DL
3@135
3@165
5@200
3@230
5@255 RPE 9 (PR)
3X8@135

BPA’S 5X30, ROW MACHINE 4X10, LAT PULL DOWNS 4X10, HLR’S 4X12, HAMMER CURLS 4X10, PREACHERS 4X10, BB CURLS 4X11

Good workout. I’m considering changing because I feel like I have stalled, but I think it may be more a function of not pushing myself hard enough. Here’s a video of Sunday’s squat AMRAP - the title says 2@240, but it was actually three.

I felt close to failure, but watching the video I feel like I have two in the tank, which leads me to believe I am wimping out. I’ve never failed a lift, and that makes me feel like I can push it harder, and maybe that’s why I’m not progressing.

Anyway, will see what my bench looks like tomorrow and then decide what to do. I may just keep my TM the same next cycle for squat and OHP and add for DL and BP.

475

First off, your technique has improved significantly. Second, yes, you had one or two left there for sure.

Why not drop your TM a little and just go for some big rep PRs to get used to pushing through?

1 Like
476

Thanks. When I first watched the video, I didn’t see this. I feel like I am still too vertical for a low bar squat, and the bar path is all over the place.

But, the descent is much better, and I think I am hitting depth better than before, which might be why I feel like I’m stalled - I hit 265 for five in my LP, but they were most certainly high.

Definitely considering this, but emotionally opposed to dropping the TM - it feels like I am going backwards.

I only got three on my AMRAP bench today, but three strict at 180. Again, I hit five at 195 on SS, but, pretty sure I was bouncing it and my ass was off the bench, so, it’s relative.

So, either go back two cycles, or keep TM where they are with the exception of DL, work hard on the AMRAP, and keep up with the bastardized FSL/BBB that I am currently doing.

I’m off TRT, down about six pounds (184 this morning), so I’m going to be struggling whatever I do. I’m going on vacay in April and want to be down around 170 by then. That much weight loss is going to have an effect on my lifts because I get crazy on the diet when I’m cutting - not patient enough to do a pound a week, so I’m definitely going to lose LBM.

Upside - I look better. Losing the belly, seeing some separation in my quads, and some vascularity. I’ll post a progress pic in a few weeks, when I hit 180.

Down side - I’m fucking up my before pic for the T-Nation T-ransformation contest.

1 Like
477

12-14-2016

C7W3D3 - CHEST AND TRIS
BP
10@45, 5@95
5@140
3@160
3@180 RPE 9
3X8@140

CGBP, INCLINE BP, FLYES 4X10, TPD’S 5X20

Early workout, fasted, with little sleep. Oh well.

478

Except you won’t be when you hit rep PRs. The TM really doesn’t mean much.

479

I’ve often thought of TMs as simply an easier(and more reasonable) way of calculating percentages.

480

That’s part of it. The huge part I took a while to learn is that you set your TM based on what you want to do.

481

12-20-2016

C8W1D1-OHP
10@45, 5@65
5@95
5@105
4@120 RPE 10 (First failed rep in seven plus cycles)
4X10@70 BBB

BPA’S 5X30, FACE PULLS 4X15, LATERALS 4X15, SEATED MACHINE PRESS 4X10

I decided to go back to four days per week so today was just OHP. I also decided to leave my TM’s the same with the exception of DL, which I bumped ten pounds. Now, after failing a fifth rep in my plus set, I’m reconsidering.

Severely calorically deficit, not surprised I missed the proscribed reps on the AMRAP, but disappointed nonetheless.

I’m shrinking. I’m down to 184, losing weight too quickly and not hitting my macros, notably protein. I get in weight loss mode and just stop eating. I have to find a way around that. Guns look like pea shooters.

Not sure whether to chalk up today’s failure to not eating enough, a bad day, and continuing with the plan, or resetting my TM for this cycle.

Wondering what’s more important - hitting my calorie plan (2500 per day), getting enough protein, or limiting my fat. In cut mode, I have a hard time getting 2500 per day and am wondering if losing more than a half pound per week is okay if I hit my protein target of 200 grams. Thoughts? @robstein, @BrickHead, @Lonnie123?

Of course, kind of expect @MarkKO to advise as well, but would welcome any guidance