Oh also, your log press is coming along nicely. The numbers are pretty tasty I must say. Keep it up.
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@strongmanvinny2 - haha who wants to be the skinny boy anyways
And thanks, happy with the way the log press came along. Itās a challenging but fun liftā¦unlike that facking continental clean and press.
1 Like
02/08/2017
5/3/1 Deload Week
Week 4 Day 2
Deadlift
135 x 5
225 x 5
275 x 5
315 x 5
315 x 5
I was doing 5 burpees in between each set just to keep the heart rate up a bit.
SuperSet
Back Raises
20, 20, 20, 20
Leg Raises
15, 15, 10, 10, 8, 7
SuperSet
Captains of Crush
Trainer: 20, No. 1: 20, No. 2: 5 (not all reps closing fully - not closing No. 2 yet)
Trainer: 20, No. 1: 12, No. 2: 5 (not all reps closing fully - not closing No. 2 yet)
Trainer: 20, No. 1: 12, No. 2: 5 (not all reps closing fully - not closing No. 2 yet)
Single Arm DB Upright Row
55 x 10
75 x 10
95 x 10 (straps)
95 x 15 (straps)
Not a bad little deload day. Deadlifts were nothing, but assistance felt good. Work today sucked so was glad to get a little more done in the gym than planned.
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mate if youāre dedicating a lot of time to those grippers get yourself those physio rubber bands things to train your finger extensors too or youāll end up with little velociraptor hands
2 Likes
02/09/2017
Here is a little look at what Iāve been doing now and plan to continue for awhile:
Upon Waking 6am
200mg Caffeine
1 Scoop 2:1:1 BCAA
20min LISS on Treadmill
Breakfast 6:45am
3 Whole Eggs
Handful of Spinach
Ground Beef OR Ham OR Chicken (whatever is leftover)
If not meat leftover in fridge I will add cheese to omelette. I have not been doing cheese AND meat to cut down on some cals.
OR
Protein Shake:
2 scoops of whey protein
Berries OR Banana and a Tbsp of Natural Peanut Butter
Supplements
Fish Oil
D3
B-Complex
Multi
Green Tea Extract
Circumin
I currently take all these because I bought a stack that was on clearance a while back so Iām still burning through them. I wash this down with a nasty concoction of:
Sodium Bicarbonate, 1 scoop of greens and 1 tsp of Metamucil (this is disgusting)
Lunch 11:45am
At work I sip a 1L jug of water with apple cider vinegar mixed into it.
Meal Prepped Food
Chicken/Ground Beef/Fish (4-6oz)
Frozen Vegetables (~1cup)
Small serving of carbs: A few rice cakes, 1/4cup of rice, or a piece of fruit
Pre-Workout 4:30pm
1 scoop of protein and 1 scoop of dextrose
OR
1 scoop of protein in some oats
ā¦basically some protein and some carbs. Is usually dependent on how much time I have before I need to train.
Intra-workout 5:30pm
1 scoop protein and 1 scoop dextrose
OR
1 scoop BCAAs
This usually depends on how intense I expect the session to be.
Post Workout/Dinner 7pm
Ground beef/ham/turkey/chicken/fish
Rice/pasta/bread/potatoes
Vegetables
6oz red wine
Supplements
Circumin (2nd Dose)
Fish Oil (2nd Dose)
Magnesium
Zinc
Vit C
Pre-bed
Iāve been trying to minimize/eliminate pre-bed snacks.
I will have a greek yogurt or a scoop of protein if Iām hungry, but not opening that fridge before I go to bed usually saves me 2-300cals.
Also my dinner ends up being close to 7pm and Iām typically trying to get to bed around 9-9:30pm so Iām not actually that hungry anyway.
2 Likes
Haha, I donāt think Iāll be doing them enough to get to that point. Plus, I canāt see how being stronger at opening my hand will have much carry over to strongmanā¦Iāve always wanted to be a velociraptorā¦
1 Like
So I said to myself, āHey his stats are pretty close to mine (212lbs @ 5ā10ā 27 years old) I should check out his log." Good lord was I off on āstats being closeā for lifts haha great work, great numbers, great log.
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Haha, thanks man! Just a matter of putting in the time both in the gym and nutritionally.
Oh and 5/3/1 rocks.
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just keep an eye on it, mate. Can get some pretty nasty wrist problems that way
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Raptor hands, although beneficial to deadlift grip (like protracted shoulders act like a bench shirt), will eventually cause problems. See diagram below.
6 Likes
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Damn, alright, alright Iām sold. Iām going to buy a pack of these elastic things!
EDIT: Just noticed they are $15-20ā¦I think I have a few of those elastic bands from bundles of broccoli and asparagus kicking around, Iāll probably try those out first. Canāt bring myself to spending $15-20 on glorified rubber bands.
3 Likes
You can use a Wrist Roller, rolling ābackwardsā to keep your wrists/hands feeling good too.
You could probably rig one up for nearly free.
2 Likes
02/09/2017
5/3/1 Deload Week
W/U: Lazy Lifter + Shoulders
Bench Press
135 x 5
185 x 5
205 x 5
205 x 5
Chins (superset between bench sets and finger extensors)
10 x 8sets
Finger Extensors!
honestly, thanks for giving me the heads up about these so I donāt mess my wrists up more than they already are @Yogi1
Small White Elastic/Purple Elastic/Thick White Elastic
25/25/15
25/25/25
25/25/25
25/25/25
Pushups - barely any rest, as fast to 75reps as I could. Might time these going forward.
25, 15, 15, 12, 8
Decent little deload workout.
3 Likes
Bahahah, I am such a tight ass! Plus we are currently trying to downsize our āthingsā and this definitely would classify as one of those āthingsā I probably donāt NEED.
3 Likes
02/10/2017
5/3/1 Deload Week
Day 4! Yay, last day of my deload week. Although this month is going to be significantly less taxing overall (only doing 4x 5/3/1 lifts per week instead of 6, and spread over 4 days rather than 3) Iām looking forward to getting some weight moving again.
Squat
135 x 8
185 x 5
225 x 5
275 x 5
275 x 5
Boring, easy, didnāt even put shoes or belt onā¦just repped it out with minimal rest in between.
Bulgarian Split Squat - Bodyweight
10per leg x 5 sets
Wendlerās Ab Superset
Situp with 25lb Plate Behind Head (feet anchored)
10,10
Holy smokes. I have done situps with the weight held out in front or up in the air, but not behind my head. These are going to unleash some new ab growth. I expect some abdominal DOMS tomorrow from just these.
Hanging Leg Raises
10, 10
These were tough following the situps.
Ab Wheel Rollouts from Knees
15, 15
Iād be lying if I was saying I didnāt kind of cheat on these. I mean, I went through the motions, but I didnāt really focus on MMC with my abs. I did a lot of pulling with my lats to bring the wheel back.
DB Side Bends - 105lb DB
15, 15
Well, these were toughā¦
So basically this entire superset kicked the shit out of my core. Iāll be doing these more often.
EDIT: Also, side note. I ate my prepared lunch this morning at 10am, so by lunch time I was starving. I hit up Subway for a egg white and bacon sub on flatbread with all the fixinās (all day breakfast on right now, and that sub is cheap). I donāt regret it at all. Although, I did skip my pre and post workout carbs as my glycogen stores are definitely full. Sippinā a glass of Cabernet Sauvignon to unwind on this wild Friday night. Roads are shit so my peeps bailed on a euchre night tonight. Might get at it tomorrow night instead.
2 Likes
02/12/2017
Off Day today but decided I needed to do something, so I did a quick complex:
Cosgroveās Evil 8 found here:
It was recommended I just use 95lbs for the workout, so I did:
95lbs - Doing round of 5 reps each, 90s rest, 4reps each 90s rest, etc:
Deadlift
RDL
Bent Over Row
Power Cleans
Front Squat
Push Press
Back Squat
Good Morning
After getting to the round of 3 reps, 90s rest was wayy too long so I cut it down to 30-45s. Completed it in about 11mins and wasnāt tired so immediately started pyramiding back up 1-2-3-4-5.
Completed 5-4-3-2-1-2-3-4-5 rounds in 20mins on the dot. My back was pretty pumped up, but I was surprised my cardio didnāt even feel it. Better than nothing, but nothing spectacular.
This weekend I upped my cals a bit because I saw 205lbs on the scale this week which would have been like a 4.8lb drop in a week. So I relaxed my diet a bit this weekend. I am going to continue morning cardio going forward, so I will be able to afford a few extra calories. I want to end this week around 205lbs. I know a lot of this is still water weight fluctuation and Iām not being consistent with my carb intake. Once I start trying to break the 200lb mark I will be getting a little more strict with my cals.
4 Likes
1st, TEAM NO CARDIO all the way 
And this is why cardio is really overrated, itās only hard if you are not strong. Getting strong makes that complex little more than moving an empty broom handle for out of shape people.
But for āCardioā I use complexes or circuits (like that one) because that is the most effective way for strong people to tax their cardio IMO.
2 Likes