[quote]chobbs wrote:
I like vids[/quote]
Trying to get more up. Not that a 14 rep floor press is really worth putting up, but I will have a nice deadlift session for Monday.
6/6 - Friday - Squats 5’s
Felt a little weak and unmotivated. Pushed through but thinking maybe I should have taken a squat deload this week. I do have the heaviest deadlift session of my cycle Monday so hoping I feel better by then.
Also, I’m actually losing a little weight now. You hear all this talk about upping protein when cutting, but I didn’t really start losing weight till I lowered my protein and upped my carbs a couple of weeks ago. Lowering the protein automatically lowered my fat intake too as I cut my egg consumption in half and don’t eat as many ounces of steak. Anyway, I generally feel better now.
HB Squat
180 x 5
205 x 5
235 x 5
180 x 8 - Paused (should’ve done 2 more but was being a wuss…)
Front Squat
185 x 3 x 3 - Did 5 sets last week but just wasn’t feeling it. Should’ve just done lighter weight.
Lat Pulldown
105 x 10
120 x 10
135 x 10
105 x 18
Seated Single Leg Curl
40 x 15 x 3
Pallof Press
25 x 10 x 3
Calf/dorsiflexion work
[b]6/6 - Fuel[/b]
Meal 1
1 scoop of unflavored whey protein concentrate w/ 3g creatine
16 almonds
white rice 25g of carbs cooked with celtic sea salt
Meal 2
1 digestive enzyme pill
3 oz chicken breast
2 eggs cooked in coconut oil
white rice 25g of carbs
veggies- carrot, celery, tomato, onion
seasoned with turmeric, celtic sea salt, and pepper
3 fish oil pills, 1g vitamin c, 2-4,000 iu of d3, b-complex, vit a
Peri-Workout
Pre- banana
Intra- 2 scoops of true nutrition petra post-workout forumula= 39g carbs(dextrose, maltodextrin, waxy maize), 16g protein(hydrolyzed whey). 3g creatine, 3g ALCAR, 5g glutamine
Post- 1 scoop of whey protein concentrate w/ 3g creatine, 500mg vit c, and 2 fish oil pills
Meal 4
1 digestive enzyme pill
4 oz of top sirloin cooked in coconut oil, salt, pepper, and garlic powder
1 duck egg cooked in coconut oil. Yep…I get 12-24 FREE wild chicken/duck eggs a week thanks to girlfriends friend!
200g of cooked white potatoes
1 medium avocado smashed - celtic sea salt added to all this
3/4 cup of wild blueberries as dessert
500mg of vit c
Before bed
small amount of coconut oil
tablespoon of local wild honey
3 fish oil pills
3g taurine
ZMA and 500mg of vit c
6/7 - Saturday - Conditioning
Spin Cycle Sprints
10 seconds x 5 w/20 second rests
20 seconds x 3 w/40 second rests
Fooled around with some standing crunches. Been a anti-flexion/rotation guy for a while, but these feel alright and I think I’ll start doing them more often.
Well done on your PR looking good as always 
[quote]
Fooled around with some standing crunches. Been a anti-flexion/rotation guy for a while, but these feel alright and I think I’ll start doing them more often.[/quote]
I have recently started doing swiss ball crunches again, and I think as long as you don’t over do it, crunches can be beneficial.
Nice floor pressing by the way.
tweet
6/9 - Monday - Deadlift
Didn’t end up getting video of my rep PR 
I need to get my own tripod or something.
Deadlift
385 x 5 - PR! For me this means I should be able to get 450 now.
365 x 2 x 2
3" Deficit SLDL
225 x 10 x 2
Single Leg Extension
30 x 20 x 2
Calf/dorsiflexion stuff
Machine 1A Seated Row
45 x 15 x 3 - thought I’d try something a little easier on me than db rows.
Standing Cable Crunches
30 x 30
45 x 30
55 x 25
Superset with
Rolling Planks
20 x 3
[quote]tredaway wrote:
Well done on your PR looking good as always
[/quote]
Thanks Tred! Floor press has felt pretty good lately.
[quote]theBird wrote:
[quote]
Fooled around with some standing crunches. Been a anti-flexion/rotation guy for a while, but these feel alright and I think I’ll start doing them more often.[/quote]
I have recently started doing swiss ball crunches again, and I think as long as you don’t over do it, crunches can be beneficial.
Nice floor pressing by the way.[/quote]
Yea, I just did 3 sets of the standing crunches today. Im still doing some of the static stuff too though.
6/10 - Tuesday - Conditioning
Farmer Walks
130 lbs x 2 trips around the gym
1 Arm - 65 lbs x 2 half trips each
Spin Cycle Sprints
10 seconds x 5 w/20 second rests
1 minute break
10 seconds x 5 w/20 second rests
6/11 - Wednesday - Bench 3’s
CG Floor Press
137.5 x 3
155 x 3
175 x 10 RPE @ 8
137.5 x 12
CG Bench
152.5 x 3
175 x 3
195 x 4 RPE @ 7.5
152.5 x 10
Pinwheel Curl / Side Raises
30 x 15 x 3 / 12.5 x 15 x 3
Dips
BW x 12 x 3
Stir the Pot
20 x 3
Rope Pushdown
80 x 15,5,3 - rest pause
Rope Curl
70 x 15,6,5 - rest pause
6/13 - Friday - Squat 3’s
Just required reps on top set this session. I did push fronts though and got a new rep PR with video. I was so close to losing the bar on the last ugly rep! And just FYI I’ve been doing all my high bar work beltless. Same with front squats until today since I was going for a “heavy” PR.
HB Squat
190 x 3
220 x 3
245 x 3 RPE @ 8
190 x 8 - Paused
Front Squat
190 x 3
205 x 3
215 x 4 - PR
135 x 14 - Thought using straps would make it easier for a high rep set, but it was tough to keep bar stable. If I had just used the clean grip probably could’ve done 20 like I wanted.
Lat Pulldown
105 x 10
120 x 10
135 x 10
105 x 20
Calf/Dorsiflexion stuff
Single Leg Lying Leg Curl
30 x 12 x 3
Pallof Press / Standing Cable Crunch
25 x 10 x 3 / 55 x 25 x 3
6/17 - Tuesday - Deadlift Deload
This was a planned deload day, but I made it easier than I wanted. Still recovering from working overnight Sunday and having my diet a little out of wack because of that too, so I really needed a light day. I could tell strength was way down.
Deadlift
135 x 5
185 x 5
225 x 5
Pendlay Rows
135 x 8 x 3
Good Morning
95 x 10 x 3
Calf/Dorsiflexion stuff
Single Leg Extension
20 x 20 x 2
Abductor/ Bad Girl Machine…yes, I really did this.
65 x 30 x 2 - Actually think this may be good for knees. Squats hit my adductors really hard so maybe this good balancing work.
Standing Cable Crunch / Rolling Plank
65 x 20 x 3 / 20 x 3
Awesome front squat PR, mighty. You made awesome progress on it in the past six months. My squat is also coming along too. I squat 370 beltless now, maybe there might actually be something to the whole box squatting thing. 
I actually didn’t free squat straight weight heavy since squatting 330 too, lol. I only box squatted, reverse band squatted, occasionally front squatted, and did deadlift work.
Have you ever tried box squatting as a supplemental exercise? I think box squat+frontsquat+glute/ab/deadlift work takes care of all of needs for squatting. I even think they each help cue form (in their own way).
You just keep on getting stronger and bigger DSSG!
Actually yes, I did front box squats as my main deadlift supplemental lift leading up to my last meet. I feel like it was helpful in regaining strength. I did them above parallel trying to somewhat emulate the deadlift stance. If anything it was a great core workout. I will add that high bars have helped my low bar more than anything else.
6/18 - Wednesday - Bench 531
Video of PR set. What I hit was a rep PR but not as much as I felt I should have been able to do. I believe the overnight shift this week and then getting a little ill is probably why. Overall a good set, but I all the sudden just died on that 5th rep. No floor press today.
CG Bench
162.5 x 5
185 x 3
207.5 x 5 - Rep PR but not an estimated max PR
225 x 1 - Wanted to try for a double or two, but to spent from PR set.
162.5 x 10
1A DB Chest Press
50 x 10 x 3
DB Curl / Side Raises
30 x 15,12,10 / 15 x 12 x 3
Dips
BW x 12 x 3
Spin Cycle Sprints
10 seconds x 10 w/20 second rests
Hey MighyMouse, I was just flicking through the forums and saw that you had put up a post about training with more volume, as you know I’m no expert by any means but if your still getting regular PR’s from the training your doing now then why change anything as what your doing now is clearly working for you.
[quote]tredaway wrote:
Hey MighyMouse, I was just flicking through the forums and saw that you had put up a post about training with more volume, as you know I’m no expert by any means but if your still getting regular PR’s from the training your doing now then why change anything as what your doing now is clearly working for you.[/quote]
Thats been in the back of my head Tred, but you’re the first to mention it. I guess maybe things arent so bad now, especially since I’ve been losing a decent amount of weight the last 3 weeks. If anything I’ve done a good job retaining most strength at least. The more I think about it, the more I kind of just want to give this template more time. We’ll see how it really works when I start pushing everything after the deload. I’ll also be getting back to low bar squatting.
I guess at some point I just think I need to step away from programs and do my own thing to reach a higher level. Even though I’m a lightweight, I really want to get that 300/400/500 level. That may be a stretch with bench, but I definitely feel I can reach a 500 deadlift one day.
6/20 - Friday - Squat 531
Took video of top set. Was a beltless rep PR I suppose, but I still think I should be doing better. Oh well, hopefully after the deload it will be.
HB Squat
205 x 5
235 x 3
260 x 4 - beltless rep PR
205 x 6 - paused
Front Squat
185 x 3 x 3
Single Leg Seated Leg Curl
45 x 15 x 3
Lat Pulldown
105 x 10
125 x 10
140 x 10
105 x 15
Pallof Press / Standing Cable Crunch
25 x 10 x 3 / 75 x 20 x 3
Nice high bars! Also, we seem to have similar squat form.
I f you believe you can get 300/400/500 I’ve no doubt you’ll get there it may take a while but if it were easy it wouldn’t be worth having
[quote]kgildner wrote:
Nice high bars! Also, we seem to have similar squat form.[/quote]
Yea, I do it pretty narrow! Gotta get dem quads!
[quote]tredaway wrote:
If you believe you can get 300/400/500 I’ve no doubt you’ll get there it may take a while but if it were easy it wouldn’t be worth having
[/quote]
Thanks bud! As long as I stay injury free I’m confident I can get there too!
