3/17 - Monday - Deadlift 3’s
I can tell I’m weaker this week, but I continued to push it anyway for an overreaching effect.
Deadlift
265 x 3
305 x 3
340 x 3
380 x 3 - Joker Set
High Box Front Squat
205 x 5 x 3
Good Morning
95 x 10
100 x 10
105 x 10
110 x 10
115 x 10
1A DB Row
60 x 6
70 x 6
80 x 6
90 x 16
3/19 - Wednesday - Bench 5’s
Didn’t push as hard this week but did do some Joker Sets.
CG Bench
137.5 x 5
157.5 x 5
177.5 x 8 RPE @ 7
Joker Set
200 x 5 RPE @ 8
215 x 1 x 2
First Set Last
137.5 x 20
CG Floor Press
122.5 x 5
142.5 x 5
162.5 x 8 RPE @ 7.5
Joker Set
180 x 5 RPE @ 8
First Set Last
122.5 x 15
Pinwheel Curl / Side Raises
25 x 25,20,15 / 15 x 15 x 3
Rope Pushdown / Rope Hammer Curl
60 x 20 x 3
Pecker Decker
80 x 18 x 3
3/21 - Friday - Squat 3’s Week
4 weeks out and made the switch back to low bar squats today. Looks like once again the high bar helped me get out of a funk. Looking at the video I am a bit concerned about my depth though. The guy who was working with me was a former powerlifter and said I was going low enough, but according to the video I’m not so sure. Anyway, set a rep and single PR!
LB Squat
195 x 3
225 x 3
250 x 11 RPE @ 9 - PR
Joker Sets
275 x 1
315 x 1 - PR
HB Squat Paused
195 x 10
Front Squat
140 x 10 x 2
Pull Ups
Rest Pause- 6,5,4,3,2,1
Wide Partials- 12 x 3
Single Leg Seated Leg Curls
40 x 15 x 3
Hey Mighty, just been checking out the video’s you posted… looking very solid my friend good luck in your up and coming meet 
3/24 - Monday - Deadlift 531 Week
Last heavy deadlift session. Will be tapering the next two weeks. Also did just 3 reps on the first set.
Deadlift
285 x 3
325 x 3
360 x 1
Joker Sets
380 x 1
405 x 1 - about 92.5% of meet goal and 2nd attempt (407)
High Box Front Squat
235 x 3 x 3
Good Mornings
95 x 10
100 x 10
105 x 10
110 x 10
115 x 10
1A DB Row
70 x 10 x 3
[quote]tredaway wrote:
Hey Mighty, just been checking out the video’s you posted… looking very solid my friend good luck in your up and coming meet :)[/quote]
Thanks man! Things are looking good and I’m getting excited about it!
3/26 - Wednesday - Bench 3’s
Feeling the effects of overreaching with a notable strength drop this session. Pushed it but left quite a few in the tank still. Hit both my 1st and 2nd planned meet attempts. Next week I may just work up to opener and then do a couple of heavy holds with 250-260.
CG Bench
147.5 x 3
167.5 x 3
190 x 6 RPE @ 8
Joker Sets
212.5 x 1
230 x 1
First Set last
147.5 x 12 - usually do AMRAP on this one but eased up
CG Floor Press
135 x 3
152.5 x 3
170 x 7 RPE @ 8
135 x 15
Pinwheel Curl / Side Raises
30 x 20,15,12 / 15 x 15 x 3
Pecker Decker
70 x 25 x 3
Rope Pushdown / Rope Hammer Curl
60 x 20 x 3
3/28 - Friday - Squat 531 Week (2 weeks out)
Man, I’m kind of a fat ass now! You can see my muffin top in the squat video… Seriously though, as soon as this meet is over I’m focusing on losing fat while obviously trying to maintain as much strength as possible. Of course I may need to take it easy for a while to try to bring hormone levels back to normal, but we shall see if I have the restraint.
Getting blood work within the next two weeks probably but I don’t feel like there will be much difference. For those who don’t know my testosterone is super low at 350 last I checked in January. No reason it shouldn’t be closer to 700. Thyroid hormones aren’t right either as I’m unable to make much t3 from all the t4 I have. Makes it pretty hard for me to lose fat and retain muscle.
LB Squat
210 x 5
240 x 3
265 x 3 RPE @ 7
Joker Sets
290 x 1 x 2 (Butchered first single as you’ll see in video. Much better on 2nd one though.)
First Set Last HB Paused
210 x 5
Front Squat
140 x 10
145 x 10
150 x 10
Pull Ups
Rest Pause- 6,5,4,3,2,1
Wide Partials- 12 x 3
Single Leg Lying Leg Curl
30 x 15 x 2
3/31 - Monday - Deadlift
Start of my 2 week deload for deadlift. Am paying more attention to diet and cycling carbs with mostly low carb days.
Deadlift
245 x 3
285 x 3
315 x 1 x 5 - Easy singles practice with the belt. Weight flew up ridiculously fast.
1A DB Row
75 x 10 x 3
High Box Front Squat
175 x 10 x 3
Good Morning
95 x 10
100 x 10
105 x 10
110 x 10
115 x 10
Looks like everything is on track.
I was wondering what you diet is like?? What exactly did you eat yesterday??
tweet
What are you going to do to try to improve the T3/T4 issue? Have you thought of any specific interventions or are you hoping for a long-term normalization of the HPTA on its own or when your T issues are cleared up?
Nice corgi, by the way!
[quote]theBird wrote:
Looks like everything is on track.
I was wondering what you diet is like?? What exactly did you eat yesterday??
tweet[/quote]
Monday my diet was a tad off since I ate dinner with the girlfriend. I think this is what I had though…
Meal 1- 1 scoop of Smart Powders Whey Protein with 3g of creatine, 16 almonds, 1 tbs of natural peanut butter
Meal 2- 1/2 cup of white rice, 3 whole eggs, 4oz pork loins, and veggies seasoned with black pepper, sea salt, and turmeric.
Pre-Workout- Banana
Intra- 2 scoops of True Nutritions Petra Post Workout forumula. 19g of carbs and 8g of Hydrolyzed Whey per scoop. 2.5g ALCAR, 5g BCAAs, and 3g of creatine.
Post-Workout- 1 scoop of Smart Powder whey protein, 3g of creatine, 1/2 cup of white rice, and 3 fish oil pills.
Meal 3- Ground Beef jumbo burrito from Fuzzys Tacos with the girlfriend.
I’d guess my macros around this…
Protein- 150-170
Carbs- 230-250- High carb day for now with cycling.
Fat-60-80 (pretty much in this range everyday)
[quote]kgildner wrote:
What are you going to do to try to improve the T3/T4 issue? Have you thought of any specific interventions or are you hoping for a long-term normalization of the HPTA on its own or when your T issues are cleared up?
Nice corgi, by the way![/quote]
I’m hoping stress is the main culprit and maybe taking it easy after the meet for a while might be good…if I do it…lol.
Seriously though, Friday I began taking some adaptogenic herbs like Rhodiola, Ashwagandha, and panax ginseng. Not expecting miracles, but am hoping it can help a little. Blood work is scheduled Monday morning.
And my Corgi is pretty badass!
I’ve heard good things about Rhodiola, although I haven’t personally found any great difference using it. Perhaps I’ve been dosing incorrectly. How are you using it?
I have, however, had good success on panax ginseng. Just don’t drink too much caffeine if you’re planning to megadose.
I bought powders and make teas. I’m dosing around 400-500mg of rhodiola, 500mg of panax ginseng, and 4 grams of ashwagandha. I may back off on that or take it earlier in the evening. Makes me feel a little out of it when I wake up.
Your a witch doctor now? Cool stuff!
4/2 - Wednesday - Bench 531 Week
Hit my opener a few times and did some heavy holds. No floor press done this session. 11 days out.
CG Bench
157.5 x 5
177.5 x 3
200 x 3 RPE @ 7
212.5 x 1 x 2
225, 245,265- 5-10 second holds
Pinwheel Curl / Side Raise
27.5 x 20,18,15 / 15 x 15 x 3
Rope Pushdown / Rope Hammer Curl
60 x 20 x 3
Pecker Decker
80 x 18 x 3
[quote]Jlabs wrote:
Your a witch doctor now? Cool stuff![/quote]
Figured Id try everything I can before big pharma!
Good idea man hope everything works out. Thyroid stuff is definitely a pain in the ass.
Pumped to see how you do in the meet