Squat 6 [O] Bench 4 [X] and Be Leaner [ / ]

FIRST GO BLUE!!! Hopefully they dominate their bowl game after getting screwed out of the Big 10 Championship game.

EDIT: They didn’t, but they did well for losing their 2 best players one pregame and one in the 1st quarter.


Friday FUNDAY and probably my last workout until Monday

Power Cleans plus Front Squat worked up to 245

Deep Pause Squat 3s worked up to 397

Sumo Pulls up to 397

Conventional up to 405

Calves

Squats were pretty awesome.

My wife and her little sister are hilarious. Post workout lunch there was a dispute about the ownership of a cheese gordita. While the discussions were taking place my wife Sofi licked the gordita to end the dispute. Natalia, unphased, stole it anyways and also licked it. They ended up sharing it.

We all just finished our Star Wars Marathon so I think this is important…

HOW TO STAR WARS MARATHON:

Rogue One (2016)
A New Hope (1977)
The Empire Strikes Back (1980)
Attack of the Clones (2002)
Revenge of the Sith (2005)
Return of the Jedi (1983)
The Force Awakens (2015)

This order does a couple of cool things. No spoilers. No Phantom Menace (that movie is terrible and really isn’t needed). This is also probably the best story telling order.

For more info about this google Star Wars Machete.

1 Like

MONDAY DEAD+PULL

Hook 1s and we dropping every rep from lockout (still hasnt gotten old :smiley: )

133-221-309
397-485-535

Strapped up because this was an AMRAP…
1@573

Power Rows
Pullups
Tricep Rope X
Dum Curl Drop to Plate Curl

Deads just didnt feel right. I kept getting pulled forward and 485 felt like a truck regardless. I wonder if this has to do with the flexy bars. This vacation is the first time I have ever used bars that flexed like this with more than 405 on the bar.

I love my family. Being in this house is probably the most content I have ever been in life. It probably doesn’t hurt that Sofi’s mom does all the laundry and cooking and I am being force fed cookies. I think they think that grandkids come from mitosis once the husband has become too fat to move.

I wonder if parents want grandchildren because they love kids or want their kids to feel the burn? Probably a lot of happy coincidences in there.

All that being said I am super ready to get back to the boring grind of macros, workouts and infinitely more frequent ¨adult time¨.

I am pretty sick of the pollution here too, I get winded walking up stairs.

1 Like

My affairs are in order, my eating freedom can die peacefully.

I actually had good pizza on top of the cookie pizza. Home made. Bacon, polish sausage, onions and a couple of eggs put on top before popping into the oven.

Hamburger home made as well. Ice Cream: chocolate oreo. Don’t even care about the pie anymore.

FINALLY HOME SO LET’S BEGIN!!!

GOALS MOVING FORWARD:

  • Shredded
  • Shredded
  • Maintain some Shred
  • Squat 600 and 3x BW
  • Bench 405 and 2x BW
  • Redunk?
  • Deadlift more weight

Seeing how my power to weight ratio should be hitting new heights in the next few months I will see if I can get a more definitive dunk accomplished.

PROGRAM:

I made the waves a little more aggressive. My lifts should increase in the coming months and I want my training to be able to go with it.

For the deads I will calculate percentages based on the 85% AMRAP or I might just do linear progression. I will not be testing the 1RM very often, maybe not ever until a mock comp.

Ignoring my fluffiness this is the healthiest I have ever been to begin a cycle. Joints, back, mobility are in really good places. My deadlift form might be the worst right now which makes me feel really good about my Squat and Bench.

MOCK COMP 12-26 Video finally done…

2 Likes

AND DAY 1:

The Shredz beard has begun

SO HUNGRY!!!

Didn’t have food in the house.

BEFORE JOHNNY GOT IN

Stretches

Power Cleans to Paused Front Squat @ 135-185-225

Max Rep Bench Test with 225: 19 Raps (a buddy talked about this like 2 months ago and this is the first time I finally got around to doing it)

TODAY Training with Johnny

Arnold Press (fk these!!! my shoulder got torn up)
So I did back flys until it was time to do Triceps
Rope Downs
Skull Crushers

Some more mobility work

The REST
Even since this morning I can feel a lot of this bloat dissipating, Then it is on to the fat. Back to a decent TRT protocol of 125mg E4D. My cycle for the cut will be Mast P 350mg/week until around 10ish BF% then add in Tren starting at 350mg per week to finish. I will probably kick start with Anavar or Winstrol because I will have access to that before I will have the Mast. My time table is probably around to 3 months. I think that is reasonable for using what I am using and coming from about 16-20% BF.

I have had this cut planned since september and by happy coincidence every body else is doing it too. It will be nice to have a support group.

TORREON TRAINING

4 Likes

Darth Maul is literally the best enemy force in the entire series. Don’t sleep on my man like that.

1 Like

I am trying to think of someone cooler but can’t…but he is the only redeeming quality of that entire movie which has like 90 minutes dedicated to pod racing and gambling.

SQUAT WAVE 1

Some stretching
Box Jumps
Stop Box Jumps
Power Clean Pause Front Squats 2@135
Back Pause Squats 3-5 reps @ 135-225-225-315
Back Squat 3s @ 365-405
8-5-3 @ 425 (RPE=AMRAP-dont die-dont die)
Goof around with Johnny with Quad extension and calves
Stretch

Squats are on point NO SCIATICA!!! Some people actually kind of gathered around my top squat sets. Kind of cool but I think they were just waiting for a car wreck :smiley:

Physique: Most of the bloat is gone and I think I am left with 16-20% BF, some where around there. 16% at 8am and 20% by noon. Numbers dont really matter, I wont quit until my glutes are striated.

Diet started today, I stared down at my pressure cooker mixture of PLAIN rice, potatos, frozen veg (carrot/pea) and chicken like OH FK NEEEEEOPPE LMAO it’s day 1. I think once I get used to this food again it will be much less boring. I am also going to douse every thing in salt based seasonings.

2 Likes

Those squats are looking tighter and stronger. Good work.

I’m trying to get back into some online poker. Where is best? Years ago all my bros played on Bodog. Most recently I played on Bovada because they still had my old account, but that place isn’t the same anymore.

Also, is there some book or something that can get me up to speed on “Poker Software?” Calculating percentages with Pokerstove is about as advanced as I ever got.

1 Like

I agree. I probably watch that fight scene once a month tbh. That music and his face when he paces back and forth when the laser wall is up gives me chills

1 Like

Congrats on the 9/9 man ;). Looks like we’re neck in neck on the total. You got the squat, I got the bench, 25lbs either way haha. Fuckin rights on the squat too especially, beautiful high bar narrow beltless squat. That’s the only way I believe in squatting and it’s good to see someone else doing it for once. Solid ass trainin since then as usual too.

1 Like

Bodog turned into Bovada which turned into Ignition I think and from what I hear that is the softest games. You have to be in US to play there. There are a couple other US options but truthfully I dont keep up on it.

Best software has to be stars but from where they were a few years ago (hands down industry leader) they have taken a crap across the board from player pool, software and mission statement. New Ownership are scum bags. You have to not be in US to play there.

Not that I know of. Your best bet is to check out PT or HEM websites and see what new junk they are releasing. Once again the best by far but compared to years past they just aren’t as good. The usability has taken a huge drop in relation to gimmicks (money grabs). Truthfully HEM1 is still the best software ever made.

That was an awesome fight scene. Wait, Darth had like 2 speaking lines in the entire movie. The most interesting villain in the entire saga and he had 2 lines. Told you that movie was a fail :smiley:

It was probably hard to fit in Darth Maul back story or speaking lines around the captivating story of pod racing and cheating at gambling.

2017 gonna be fun!! And I never felt comfortable with low bar but it also makes more sense to have less redundancy in the 2 lifts. Alan thrall had a video touching on this.

AM BENCH was kind of LOL

Bench 3s @ 135-185-225-265-285-305 (was failure)
Randomish mix of:
Dum Presses
Cable Flys
Back Flys
Tricep Ropes

NOONER
The further I went into the AM workout the less that was working for me so for the nooner I trained Sofi and smashed Gunz.

BPM STARTED TODAY so PDC has instantly become over populated. I saw people driving on the bike path and bikers on the sidewalks today. These aren’t like a white stripe drawn on an extra wide road. These are 3 very distinct separate paths. I was going to explain but a picture is worth what would have been 1000 words.

1 Like

Thanks man. How are the live games and casinos down there?

Soft but micro stakes and raked to death. They advertise higher stake games but I have never seen heard of one running (I am in all the whatsapp chats).

THAT PHOTO was from google maps not an actual photo if anybody was wondering where all the people were

PUMPZ

Tricep Rope
Dumb Curl and Plate Drop Curl drop Set
Half Back Fly half Lateral raise

VERY FAST Workout. I kind of knew I was doing too much volume thursday to be able to dead and plyo today but I had to try. Going forward I will only be doing 1 AMRAP. 2 days later I can not even flex with out a quad muscle cramping. To recover a bit more I will probably skip the gym altogether tomorrow to go snorkling. Was in the water today and it was lovely.

1 Like

MONDAY DAY OF THE DEAD!!!

Box Jump 3
Stop Box Jump 4
Pause Dead mid to high shin
2s @ 135-225-315-405-455
3@495 (this was thumb limited, I feel like I could have rattled these off for a while)
Pause Squat 2*3s @ 135-225-315

DIET changed. Just didnt feel like real food so eating pork sandwiches for today. Not bothering counting cals it should be way under 3k.

TWEAKED BACK probably doing plyos which is why I stopped doing them to begin with. It is a really minor tweak but enough to remind me I am old.

CALORIE EPIPHANY!!!

Basically calories are the measurement of how long it takes to burn something. But the body doesnt burn food. It digests it and uses it. This completely debunks IIFYM in my opinion. Of course IIFYM can work to begin the cutting process but eating clean will both allow you to function better (everything from gym performance to digestion) and lean you out faster.

Also cutting tip POTATOES!!! They filling, carby and fiber. If you are bulking I wouldn’t eat them every day well because they are filling.

2 Likes

I like me a bit of cassava now and then too.

1 Like

SOOO MUCH!!! My body just doesnt react as well to it as it does to the other potatoes.

PULL

Muscle Ups I forgot to count but it was easily a PR of 9+
Power Rows SUPASET Pullups
Back Flys
Machine Curls

Back feeling better and better as the day goes on. Might do Front Squats tomorrow if it is not closer to 100%.

DIET+
WAHOOOOOO CHICKEN THIGHS!!! 800g plus rice potatoes and veggies. Dropping breakfast for the next couple of days.

ANAVAR RD 2 Started 80mg of var today. Will run for the next 10-20 days. I can already tell that my body is going to react the same as it did last time so I guess that gives me some confidence in what I had last time.

FUNNY PDC Came out of the gym and I saw this dude with a shredded 6 pack but in the distance. So I am checking the rest like that perfect oval has some really good genetics to have that level of definition in the abs with such a high BF %. As he gets closer its getting more obvious that something ain’t right like he has absolutely no definition anywhere else. When I finally pass him I see what is really going on…he shaved a 6 pack into his belly hair. LMAO Don’t be that dude.

4 Likes

That is pretty epic. I think you would have to be pretty comfortable with yourself to sport that out in public. Awesome log here man, one more I need to start following along more consistently!

1 Like

Yeah, a calorie is not a calorie. The metabolic efficiency of different caloric substances can be vastly different even if they have the same amount of calories in a lab.

Potatoes are also largely fat (resistive starch). Which is great for your gut heath.

1 Like

I didn’t even know this was a thing but that makes sense. After a couple days eating X amount of carbs solely from potatoes I am skinny, starving and weak. I bet those resistant starches burn in a fire though.

Thank you!! And yea I think he thought nobody would know or something.

SQUAT WAVE 2

-Stretches and Pause Fronts
-Squat 2s @
135-225-315-365-405-445
-Squat 2*3@475
-Lunge 8@135s Supaset with Straight leg Deads 8@155 (more of a stretch tbh)

Workout went well, back was good. 1st set of 475 was air 2nd set was rough. kept lunges light but still started to irritate my back.

Physique Most of my vascularity and definition is back to pre-vacation so pretty happy about that. And after the muscle ups I had to know so I weigh 96.0kg or 211.6. Doing the calculation assuming I am 15% I will probably have to get down to 86kg or 190lbs to consider this goal accomplished. I used pretty generous estimations for the lean mass I will keep because tren. So probably 4-6 weeks (mast+TRT) to get to 10-11% then another 10-12 weeks (add tren) to for the last 3-4%. I have no qualms with getting super light in this process (180 or even less) as long as my power to weight ratio doesn’t suffer.

2 Likes

Just stumbled onto your log, digging it, in for the duration.

1 Like

BENCH WAVE 2

Bench 2s @ 135-185-225-265-295-315
Bench 2*3@335
Dum Press 8s @ 80s-125s-125s
Back cable Fly
Tricep Rope
Curls
Stretch

Really worked on my arch today. It actually improved. My hips feel like day 4 of squat daily. Shoulder and traps slightly buggered but normal and expected I guess.

Program: Really going back and forth on what I want to do for each wave and my gut tells me to stop thinking but my brain says lets tinker until it’s perfect then one more tinker to make it all collapse.

Off to run errands nap then work.

2 Likes