Hit up Markos Markopoulos on facebook about starting up federations and running meets. Dude knows his shit back to front and sideways.
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Thank you, friend request sent and bookmarked so I can message him when I get a little more committed to this.
PR ERDAY MTHR FKRS!!! (LOLow Bar Beginner Gainz)
Squats to 1@447 RPE: is this thing still on my back?
Deads 5x1@455 RPE:5
Pullups 3x10 RPE:fk off i am still fat
Crunches 3x20 RPE: Confirm Fatness
Yup deads again because why not?
Luis is switching to Low Bar too and I told him to work up to what ever he felt comfortable with…which obv I knew he would go to 90+% of his 1RM so I had to push myself today too to make sure I still Squat more than him LOL I think my Low bar is good I just need to trust it. I also finally got my tiger stripe today too!!!
Soooo the beltless block (6 days) is over and next week with safety pins and a belt we will see what happens with this low bar thing.
LARRY FKN WHEELS who just Deadlifted 765 for 5.8 reps I think he gets a little jelly hate from especially the Bench Specialists. He is benching with in 20-30kg of these guys but in a full meet where he is Squatting 800, Dead high 800s oh but he is 23 with a BBer physique. Then people on social media tag Larry in their Bench posts and I think that gets under their skin a bit hahahaha.
Any who he seems to be “easing” back into PLing and I cant wait to see his next comp with all the adjustments they talked about making after last comp.
I dont know how you just dont sit back and just enjoy the show with these mutants, in any sport. Serena, Lebron, Messi and the list goes on.
OK Happy Saturday, Wifey and I begin her Bday month celebration in a few hours!!!
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Deep Thoughts
If BBers use tempo to make weight heavier then why do some PLers use a slow tempo for comp lifts?
Obviously every one has their reasons but I feel like this new trend shouldn’t be this popular. Anecdotally faster descents are faster stronger easier lifts.
Notably Stan Efferding slow squatted because otherwise he would fall over.
Stefi Cohen uses it and has the science behind it being a super strong PHD.
https://www.instagram.com/p/BlEW-IQBMCK/?utm_source=ig_share_sheet&igshid=zt4bbw9w9aip
In the end so many ways to do things.
Edit, 1st time i just glanced at that but now i see a real case for adding tempo work.
Prehab Sunday
Dum OHP
Cable Row
Tricep Cable
Hammer Curl
Lateral Raise
Pretty sweet pump, can’t wait for tomorrow. I know the next PRs are pseudo PRs but they are some kind of PRs and it is exciting.
GYNO I talk about drugs but i really dont cover the negatives enough. So I aromatize at I think a higher than average rate. With Tren I aromatize everything like times 10. I always get some level of gyno and lose some level of hair. This time around I dont think the hair is coming back. Gyno is stickier this time too. I am in a battle to not have the cops called on me for breast feeding. 0.5mg Arimidex and 60mg Nolva twice a day. Ideally I would be using Letrozole or even Aromasin but i dont have access.
Whole point of that story is to point out the negatives and think twice before using.
Anywho, happy Sunday.
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OFFSEASON FUN TIMES!!!
Squats 5@435 RPE6
Front Squats…nope
Deads 3@455 RPE6
Quad X
Ham Curl
Crunches
Low bar gets pretty rough on the hands the further the set goes on, I will try again on Wednesday and go to singles if it still sucks…then retry this Knuckols Block when I am better with Low Bar.
1st casualty of the Offseason is FRONT SQUATS! I will need to do Cleans to do Fronts for a while and that is a bit brutal with the Frequency of things so moving on…
Deads…yea we are in full go mode with this now, no easing into shit LOL. I will bring it back when/if I need to.
THE PROGRAM:
It was supposed to be a 4 Week Strength Block (5s / 3s / 1s / Testish aka the Knuckols Block) but I think I might hold off on that until Low bar goes better.
This looks a ton more fun anyways:
Sets x Reps @ RPE and the percentage in parentheses is to give me a reference point as I am still clueless with RPE…also I have a linear program I can sub in if I ditch the RPE.
Its the exact same split / frequencies etc as the “Knuckols Block” but just an infinitely repeating Block rather than the periodization.
Those are the new programs that I will get up some time soon but right now I need groceries 
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The further into RPE I go I just keep coming back to it being an over complicated one size fits all percentage based program.
The best way I can describe it is that you are doing math from different ends of the equation.
Even in an RPE system they have a target weight in mind (ala Mike T). So really RPE is just a % program with auto regulation built in.
BENCH + ASS
Bench 3x1@355 RPE: who da fk cares?
Barbell Row 5x8@185
Pullups 3x10
Tricep Rope
Machine Preacher
Bench felt good and fast…of course Tree Fiddy should move like that though. We will see how it feels again on Thursday.
I guess we bulking err yea so I was supposed to be losing weight but I am pretty sure I have gained 2kg…I am afraid to step on the scale. As such I will try to get those 2 a days in a couple times a week.
Passport yup i waited to the last minute and straight up I might just end up going to USA really fast for about a day to get it renewed. There is a good chance that I will need a new passport to work this year and I really really cant afford to not work this year.
OOOOOKAY…so I think I will eat again…cuz fat and then finish the programs then hit that gym again…hopefully all of that.
EDIT: LOL I Just deleted the page with the list of stuff I had to do…yea that works and frees up more time to eat.
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Last Night PM Pumpy
Some Pumpy Stuff
Cardio
Yup I did 12 whole minutes of incline walking, if you count the cool down which I do LOL and well it worked because…
AM Weight 98.7kg WAHOOOOO so completely done ever doing cardio again and I am pretty sure I will be shredded by tomorrow from that cardio, that is how this works right?
WEDNESDAY
Squats 4x1@455 (PR BABY)
Double Overhand Rack Pulls 3x5@315
Crunches 3x20
I will measure the success of this workout based on how much Bicep Tendonitis I develop ugh.
OK Lot of things all connect.
Good News on that Gyno, it is mostly gone so that was lucky AF. It comes and goes depending on how long ago I took my meds, kind of cool how fast our body can make changes. If I have this problem again I will divide the doses to 3x per day rather than twice daily.
Mobility for Low Bar was shitty today and yesterday when I did some Low Bar mobility.
Biceps hurt from low bar probably caused by a combo of mobility and general dryness…both possibly caused by low estro.
My fatness probably also isnt helping the Low Bar mobility.
So, POTATO BLAST BABY!!! That should drop some fluff and I will let my estro levels come back up a bit as the gyno allows.
I will also be focusing as much as possible on my posterior Delts to make them bigger, in all honesty this probably will never matter other than the increased mobility I might get. I mean by the time I can add size to my post delts that matters I should be mobile and comfortable enough with Low Bar that it doesnt matter.
PASSPORT FOR MILLHOUSE!!! So it turns out I can renew my passport in Mazatlan sooooo yea buddy lets fkn gooooo!!! It was either that or Monterrey. Monterrey has awesome gyms but Mazatlan has beaches, beers and fresh seafood soooooo…a little extra motivation for that Potato Blast…and cardio. I will not be adding in any extra supplementation because pretty sure I am going to try to drank my balls off for the 1-2 days we are there.
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Yep RPE is just a do what you’re feeling for this many reps for the day the. Some back off work. I like it but it will grind the shit out of you. I’ll switch back to a heavy conjugate system when my recovery demands back off some (after football season).
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Full Workout:
Bench
2x5@45
1x5@135
2@225
1s @ 315-345-375
I spent more time in the bano because like an idiot pretty much all of my post workout protein came from non isolate protein powder yesterday…isolate is the powder for lactose intolerant people. #YOLO #iragret
Also delts were grindy AF and 375 felt like a truck. I will not give up on the Bench 3x a week yet but it does not look like I am a candidate for these Gainz of Frequency.
I am hoping I just wasnt ready to lift because we ran errands all morning and I have yet to drink a full liter of water and most days I have drank 2 by the time I go to the gym…plus sick.
NEW BARBELL Wifey rewarded me for doing my passport and residency crap by letting me buy a barbell for an early Birthday Present. They will custom make it to add center knurling…I am a little nervous due to the language barriers but also I think there is a chance that I can do custom knurling. I want to go full knurled for a squat bar but I have the feeling this bar will have some whip and might end up being a DL Bar. IF I can do this all knurling and marks will be to IPF dimensions except for the outside knurling which usually only goes 440mm from the collars BUUUUUT I will have them go to 460mm which takes the leg area down by 4cm which should give my delts some extra knurling love but keep my shins from being a hamburger. Then center Knurling of 16cm (max) and I think it is dual knurl marked so definitely going to get rid of those silly Oly marks that I have no idea what to do with.
EDIT: Program Adjustments Substituting 3rd Bench day for Dum Pressing, it will be just 1 working set. Not sure about the other 2 days right now.
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Best NEWS EVER or well it is up there but my brother just caught the work out addiction. Spurred by a break up I gave him some pointers on his program and so he doesnt quit and that was like 6 weeks ago and now he is buying a barbell and bench. This is a big deal because he has always been over weight and struggles with food etc. I feel like he just added 10 years to his life and 15 of quality. He kind of has that big man strength too, when he is ready we will get him Squatting and see what those leverages look like 
LOW BAR CLICKED!!!
Squats
5@500
Deads 2x1@545
Low back a bit buggered so pause Squats and Mobility work to come.
Wifey and I back on the fun Train No psych ups or head phones or leaving Wifey behind on Squat Day. Channel my inner LS McClain and get back to enjoying the process.
PROGRAM ADJUSTMENTS CONTINUE…obviously. Just notes for now but I will be making my weekends optional and after 1 weekend of football of beer I will probably start eating my fun on the weekends to keep training going.
Ok we are doing toe nails, hasta manana
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Ugh
Bench
1s to ~385/390 (random plates)
Dum OHP
20@80s
Bench moved fine but my delts and biceps (thanks low bar) feel like they were being shredded apart so stopped there.
I am sure drinking last night didnt help but i am pretty sure i will do better benching twice a week. That will allow me to do some extra BBing/prehab too.
Ooookay nap time and tomorrow off to Mazatlan so I shouldn’t be in here again until later next week.
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?Que pasa, wey?
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I like big Bots and I cannot lie. Where you at?
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He’s around. I saw a vid on IG last week I’m pretty sure.
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I AM BACK!!! Sort of.
I am active on IG and YTish. This log was just taking too much time away from life (read wife). Amazingly YT videos do not (probably thanks to the production quality hahaaha). I will be in here probably every couple of weeks.
OFFSEASON UPDATES:
TRAINING: It turns out I can do Low Bar Squat volume so I am running “INOL” Blocks for Squat and Bench. I will switch Deads to INOL as well when I get my Squat a little further along (to stagger the heavy with volume).
DIET: The most amazing thing happened and I became Veggie Intolerant. I ate my veggies like a good little person but I hated them, now I cant eat them with out issues so I will enjoy this until I have to add them back to not have issues. 95% of my food is rice, oats, eggs and some sort of meat.
PHYSIQUE: Not terrible but noticeably “natty” looking. I eat as much as I want (a ton of snacking) and I am controlling my fluff by cutting out snacking (including diet soda) for a few days at a time and I suck down pretty quick. Starting next week I am going to do a hard but short cut probably 2-4 weeks. I want some VEINS!!!
DRUGS: TRT + EQ, as far as I can tell the EQ is a great cutter as when I cut the junk I shrink quickly.
REASON TO LIFT: Possibly doing a meet Dec 8th. If I can stay patient in my training and do what needs to be done then this time line is about perfect. It is IPF Regionals for 2019 Nationals so to make sure I pass the drug test I will start hash tagging everything “Natural” “sinchocho” “drugfree” “nattyforlife”.
LOL Just kidding I will see if I can guest lift or what ever…not sure how they would feel about that.
Ben Pollack
Back Story:
LMFAO this arrogant…ok so Sept 2017 (~6 months prior to Kern US Open) he posted a video on how to Hook Grip like a Moron. I commented “with the utmost respect this form is incorrect for Hook Grip in Powerlifting”. He replied by deleting my comment.
Kern US Open he tore the shit out of his hands on the Kabuki Nexgen barbell. If you hook like a moron small grippy bars will tear you the fk up. A lot of Hook grippers had issues to the point Kabuki made a public statement. Pollack even quit Hook Grip.
Well that led to me writing that really long post/thread and turning that into a Hook Grip series (an update to my 1st Hook Video that came out a month prior to his).
I sent a link to that post to Kabuki like hey its not your bars. They responded “great post”. I figured they were placating me but they took the time to respond and that was pretty cool.
Now Pollack is being coached by Kabuki, he is using Hook again and said “brandon (of Kabuki) has some new techniques on how to use hook”. YOU CAN CLEARLY SEE HIM USING MY TECHNIQUES!!!
So LMFAO you arrogant moron, maybe next time dont be so arrogant and you wont miss out on a chance for 40k? Like I get that I am a nobody but 3 minutes of background check will show you I have some credibility especially with Hook Grip.
Continually seeing a lot of very silly mistakes being made by coaches and athletes I will be coaching in the near future. The definition of near is foggy. Most likely I will start with a couple of free athletes for a couple of months mostly to build my own confidence.
Yup so aside from finding out Ants can survive a Microwave that pretty much sums up my last month or so.
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ZOMG I FORGOT THE BEST PART A REAL POWERLIFTING GYM!!! It has a Rogue Ohio Power Bar, Texas Power Bar, my favorite whippy bar from Prince and a 4th bar that isnt bad. They feel amazing!!! Also great plates and a Comp spec flat bench is on the way. I will still be going to Nexgym for BBing/Assistance work but so amazing to have a real gym, plus I have a key so it is basically 24/7 hour LIGHT WEIGHT BABY!!!
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https://www.instagram.com/p/BoW6Oc7hksJ/
BIKINI PREP BEGINS I have decided to commit to a cut so I can wear something sexy for Halloween. Well actually I am just fat and Halloween is as good as excuse as any.
Training Yea it has been fun, I think I am over structuring especially for an offseason but that is just who I am. I am not super following it so it balances out. I just go in to the gym when ever I can and train what ever I can.
First Offseason Injury That double overhand 455 for 3 sprained my ring and pinky finger on both hands. I didnt know until I couldnt bend them the next day LOL. With that I am going to start doing real Deadlift training…I think my grip is good for a bit.
Split Evolution Looks like I am going to try Squat / Row / Deadlift / Bench and PM workouts will be Arms and Cardio. Yes Cardio, I am committing to Halloween hard AF.
Wifey and Work Wifey is going great but work…slow. Probably going to pick up now though.
https://www.instagram.com/p/BoSOYNihYti/?taken-by=kerberos773
Slin I have tried it a couple times post workout (post AM workout on 2 a days). I definitely think there is a place for it in PLing. It is kind of like fast recovery and pumps get much better. The reason I can see an application for PLing is that if your muscles are full they are full…like most energy possible. I never thought I would use it but I just am not recovering like I want (#natty…ish) and I have a lot of first hand experience and easy access to it so yea. I also dont think it will greatly affect my cut (condense carbs to workout window for same calories but better recovery) but mostly because I will stop in a bout a week regardless.
Also after my very limited experience I think it is even more likely that a certain IPF star uses it. Just judging by his puffy full AF physique and his “intra workout carbs” and getting a dietitian recently it makes sense.
BBing Missed Peaks and Bubble Guts I have very high confidence that Slin has played a role in several missed peaks and bubble guts. My first couple times I was hella bloated and very fuzzy looking for about 12-18 hours but the next day I looked full and leaner (from the fullness). My bloat has gotten better each time as I get more comfortable with it and I choose cleaner options and use less carbs.
My old guess was that it was something to do with Estro/Prog but looking back that is kind of a silly assumption as they should all be on so much AIs they have none of either. Slin on the other hand is often used to fill out faster or fuller and if you mistime it you are going to look fuzzy. I know every body will have their own preferences of when to run it but I think somebody like Big Ramy probably mis-uses it, esp at this Olympia where he quickly dropped 13lbs and looked hella better Day 2. Regan Grimes probably uses slin much later into preps than most as he is known to hold water then quickly drop it. Roelly I think used to run Slin way too late but over the last year is probably not using it nearly as much and he has consistently come in leaner and leaner and with a smaller waist. I think he and Ramy go 1-2 at Olympia next year (Ramy dropped the Camel Crew).
Slin to me makes a lot more sense if you have to make weight to refill out than if you are in open buuuuut I am not a guru…or even anybody of real knowledge LOL. Carb cutting for a PL meet is another place I could see to use Slin.
so HAPPY SUNDAY FUNDAY!!!
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End of Another Week
Training: Squat volume is finally tapering into singles work and the Deadlift Volume is starting. Nothing but singles for Squats next few weeks and I will see if this paid off or nah. The way this worked last time I took this volume into heavy single work for a few weeks and set a few smaller PRs into the Mock Meet. A MAJOR difference then was that I was doing almost no Deadlifting and now I will be doing bunches.
Bench Sucks: It is still suffering from attempting 3x / Week Frequency (I hope). My strength is there when my delts feel good and not at all when they feel bad. I went super low fat with the slin so I am hoping now that the fats have been added back and I will take 4 rest days that my bench can fully recover.
Split: I am just not capable of a “next up” approach. If I have a 3 or 4 workout split and I can hit the gym when ever I want what happens is I do that 3/4 workout split (and then some) in 2 or 3 days and then wonder why I am not recovering LOL. Back to old PPL and my PM workouts will be easier and pumpier.
Physique: The Fluffy Fluff came off very quick now we are to the tough fluff that I will have to be stricter than just not eating junk.
Slin Experiment: has come to an end. I tried the clean food route but that really isnt how it shines or should be used for lifting applications…i dont think. Probably will try again in future. Oh side confirmation to IPF Superstar using Slin is that he went through a stretch of intermittent fasting which is a tactic to deal with insulin related issues. In theory that would require a significant abuse of slin (or high BF% and/or terrible food choices which can be ruled out by his dietitian and physique). It is crazy the more I learn about this stuff the more signs of PED use etc I can pick up. You would think the IPF would know about this shit too…but slin isnt easy to detect which is why they use it.
Weight: 100.5kg…weirdly enough I stopped the slin and gained 2kg over the next 24 hours. I was down to 98.7kg. Diet did not change. Regardless of weight I think I have made improvements. I know to get where I want to be though I will probably need drop 2-3kg.
Wifey: LOL heart of a beast, patience of a…also a beast. She really wants to set a PR so I set up her program to prepare her for that but she fights the process (wants to YOLO every workout). We are having a ton of fun though, she actually got me through that Friday Workout.
OK HaPpY sATuRdAY!!! TIme for me to get some actual work done.
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Did you ever get blood work done after your pl meet?
Just liver ALT AST, came back a little high (low 100s) but I later found out that those values arent great for lifters because if you train frequently they will be chronically elevated. I had trained that day…and everyday prior for how ever many months LOL.
Also spoke with my doctor and my recent drinking (with in the last couple weeks) after a long hiatus of not drinking could be affecting it too.
I am going to get GMT checked (and a more complete check up) when I get around to it. Not in a rush because I am not doing anything serious anytime soon.