On Thanksgiving I was allowed the first cheat meal of the entire diet. Going five and a half weeks without a cheat was a new experience. I had to work on Thanksgiving so I didn’t have the traditional turkey/pie thing, instead for breakfast I had a large pizza and a ziplock bag full of kit kats and pb cups I had saved, hidden in the bottom drawer of my night stand, since Halloween.
It was fantastic, I felt like shit for the entire day, I was full for the rest of the day and still had to eat my other 5 normal meals.
Anyway, this was my training on Friday.
Press
1x5 120
1x3 135
1x3 150
BB Row
1x5 180
1x3 215
1x7 240 -It was something like 7, I don’t remember for sure.
Great day deadlifting today! Shelby just dropped my weekly high carb day so today is the last one for a while.
Sumo Deadlift
1x5 295
1x3 335
1x8 375 -This was a PR, I don’t know how much, but I think it is better than anything I have done conventional for reps too.
(remove belt)
5x10 225
Every set was done double overhand except 375.
DB Shrugs (Holding the top of every rep)
3x20 100s
My forearms where blown up after all of that. At this point I am feeling good about my decision to switch to pulling sumo.
Great day deadlifting today! Shelby just dropped my weekly high carb day so today is the last one for a while.
Sumo Deadlift
1x5 295
1x3 335
1x8 375 -This was a PR, I don’t know how much, but I think it is better than anything I have done conventional for reps too.
(remove belt)
5x10 225
Every set was done double overhand except 375.
DB Shrugs (Holding the top of every rep)
3x20 100s
My forearms where blown up after all of that. At this point I am feeling good about my decision to switch to pulling sumo.[/quote]
Great day deadlifting today! Shelby just dropped my weekly high carb day so today is the last one for a while.
Sumo Deadlift
1x5 295
1x3 335
1x8 375 -This was a PR, I don’t know how much, but I think it is better than anything I have done conventional for reps too.
(remove belt)
5x10 225
Every set was done double overhand except 375.
DB Shrugs (Holding the top of every rep)
3x20 100s
My forearms where blown up after all of that. At this point I am feeling good about my decision to switch to pulling sumo.[/quote]
Great work buddy, keep going![/quote]
Thanks man, I just looked through my log and the most comparable PR I found was 385x6, so I consider 375x8 an improvement.
Diet is going great, I weighed 224 yesterday morning, down 17 pounds in the 7 weeks I have been dieting with Shelby.
My benching sucks now, but what can you expect when you get rid of that much power gut? Also moving my grip in has decreased my bench for now, but will hopefully benefit me in the long run.
As much as it sucks getting weaker on a lift, I know it is only temporary. My relative strength is actually the best it has ever been, but relative strength is ghey.
Bench (Thumbs length away from smooth)
1x5 170
1x5 195
1x10 220 -This was fairly tough.
3x10 145 -Got too heavy, moved down.
2x10 135
I remember the first time I benched 225x10 was around a year ago, so it sucks my bench hasn’t gone anywhere this year. Also the first time I squatted 405 was the end of last year, so I have basically gone a whole year without adding to my squat or bench, 2011 is going to have to be a big year for me.
At least I have added weight to my deadlift, taken a shit load of blub off of my body, and improved my health. I also have discovered that eating properly can make a huge difference in training. Even though I am in a caloric deficit I still feel better and more energetic in the gym with the healthier food choices. I can’t wait to see what I will be able to do once I am eating the way I am now, except with more food.
I know it is early to be making new years resolutions, but I am going to do it anyway.
In 2011 I WILL:
Bench 350
Squat 500
Deadlift 500
All while staying leaner and lighter than ever before.
I feel these goals are very attainable and are going to happen for me, it is all only a matter of time and hardwork.
A so so session. I was having trouble walking from squats on Wednesday all the way up until I woke up this morning, so it is safe to say I wasn’t 100%.
Sumo Deadlift
1x5 265
1x5 305
1x8 345 -Not a PR, but 10 more pounds than last wave, same reps.
5x10 225 -God I hate these.
BB Shrugs (Straps)
1x10 225
1x10 315
1x10 405
1x10 465
1x5 500 -Feels good to get that heavy weight in my hands.
My lower body has really been getting beat to shit by the BBB squatting and deadlifting every week. I wasn’t feeling the strongest in the hips today so I opted to do something a little different.
Squat
1x3 250
1x3 285
1x5 320 -Not bad, but I wasn’t feeling super strong.
Front Squat
1x5 45
1x5 135
1x3 185
1x1 225
1x1 275 -Pretty fast but was pretty difficult. I haven’t front squatted in forever, I am going to shoot for a PR in the next couple of weeks.
That was it, I felt like I didn’t do anything with so little volume.
I have decided to drop the BBB assistance for now, it is just a bit too much with the diet, plus it is boring as shit.
I sent my week 9 update to Shelby today, I weighed 218.6, I haven’t been this light since about this time 2 years ago, and I am a lot leaner now than then. My top 2 abs are starting to really show through.
Sumo Deadlift
1x3 285
1x3 325
1x5 365 -These felt strong but I didn’t push it.
Decline Situps
1x20
1x15
1x12 -These were a lot easier than they used to be.
Isometric Pallof Press
3x30s/side 30 -Basically just standing with both feet on the ground, holding a handle at arms length, with my side facing the machine. Really is a tough exercise.
This session went alright. I didn’t realize until two days after that I messed up and did a 3’s week when it was supposed to be 5/3/1, oh well. This upcoming Monday I might do the planned 5/3/1 day for bench.
Bench
1x3 180
1x3 210
1x5 240
DB Bench
1x10 60s
1x10 80s
1x9 80s
Dips
4x8 BW
1x10 BW
BB Skulls
1x10 45
1x10 65
1x10 95
1x9 95 -Something like this, I don’t remember for sure.
Well this was the session I realized I was doing the wrong week.
Squat
1x3 255
1x3 290
1x1 335 -I realized right before my last set I was doing it wrong, so I just did the last set as 95%. It didn’t feel that bad but not that strong either, so I only did one.
Front Squat
1x5 135
1x1 185
1x1 225
1x1 265 -This felt alright, I was a little light headed.
2x0 295 -First rep I think I started pass out so I immediately racked it on the safety pins. I put the bar back up, didn’t let the bar sit so hard on my wind pipe and my confidence was gone so I didn’t get it.
Leg Press
1x20 225
1x20 315
1x10 405
This session just sucked all around.
I have been thinking a lot about what I will do for training once my diet is over. I am currently thinking I will devote at least half of next year to sheiko/smolov/anything high volume that focuses on the big lifts, that has what has worked best for me in the past.