3s “Week”…Today:
Squat 8@435
Bench 7@295
Dead 9@435
Sooo…trying to finish an entire block while in Torreon I have to smash 3s and 1s into 1 day. A lot of fun, pretty draining too. Deads felt pretty heavy today.
Wanted to hit a 2nd workout but a quik nap turned into a 3 hour nap. My sleep and napping game has been on point lately.
I made a conscious effort to eat “clean” today. It went really well until we went to investigate cakes for mothers day and obviously came home with mini cake samples.
I haven’t bothered trying to track calories but educated guesses puts it easily north of 5k cals. My abs aren’t great but the rest of me looks pretty good and my belt still fits the same way so lets EAT!!! Next cut I am probably going to have 2-4kg more lean mass. I might make a last minute push for a better Transformation pic.
Diet insanity continues…but so does 2 a days. And my shoes are still easy to put on so verdict is LETS EAT!!!
AM Pull and Triceps
Dum Power Row
Hammer Black
Tricep Heavy Work
Tricep Pump Work
PM Recover and Condition
Tire Flip SUPASET Wall Balls
Goblet Squat SUPASET Ab Stuff
GHR
Lunges
I am going to stat treating Biceps and Triceps like any other body part. Train strength as first priority then some pump work. They wont get their own day, but they will get their own workouts on 2 a days or days I would have taken off (so never hahahaha).
WEDNESDAY PM BICEPS
Mostly 5 rep sets ramping weight to failure
Bar Curls
Dum Curls
Hammer Curls
Run home buying a cake on the way
Oh and some douche broke my heart. There was a bar I wanted to use for my workout today but when I went in on Wednesday I saw it left out after somebody used it for T-bar rows. I checked it and it was bent. I know it was straight Tuesday because I checked it. AAAGHHHH!!!
Crammed another week into a workout so I could finish an entire block here in Torreon.
Most of my tweaks are healthy. Some knee pain but the tendonitis is gone. I did get some brutal back pump today and maybe some sciatica.
I have also completely given up on squat form and thinking about it. Just going to get comfortable and move weight.
And my belt was a little tight today but we fly home tomorrow and I will probably have a little less cake in my diet. I seriously must have been averaging 6k cals a day since being here.
They were high AF, his eyes were in the wrong place, the bar was never over midfoot, and he needs to push his knees out. Did you read the fucking book?
Oops, never mind, thought I was in a Starting Strength forum, lulz!
Just so I can interpret your spreadsheet properly:
What the H521, H540 etc represent in your spreadsheet?
Is the yellow week 1, orange week 2 top set and red week 3 top set? Using the same first two lead up sets?
Thanks!!! I am loving the belt. I think the more upright is because my quad pain is pretty much gone so I can push the knees forward a bit more.
Hypothetical 1RM.
Exactly. And the Teal numbers are the 1RM I based the sets off.
And I am going to try to keep them there
I am disgusting.
Made it through 3 flights and 4 airports with out drinking which is a PR. But airport 5 got me yesterday and I might have drank a bunch of sugary crap. Then ate some thai food. Now I am a watery mess and I can feel the fat a little thicker around my waist. To help matters though it is pretty hot today and just walking to the gym I looked like I went swimming with my shirt on.
PULL+
Low Incline Dum Press
Bent Over Dumbell Row
Various Unilateral Cable Pulls
I keep going back and forth on arm training. The 2 options are 1 exercise every day focused on strength (like squatting daily) or smashing them on their respective days (Biceps on Pull and tris on Bench).
DIET UPDATE Going to clean it up a bit…won’t be limiting anything but I will be counting for future reference.
Oh and I freaked out again because my hand was blue like a bruise and so was my wrist but it didnt hurt and all I did was squats so of course I was all like GANGRENE!!! IM NOT GONNA BE ABLE TO LIFT ANYMORE!!! Buuuut it was just blue from my belt.
Sofi’s sister and her BF arrived last night so now I am off to the pool then the beach. This is the life I should have been living.
AM SKWATs
Warmups
1s @ 365-415-455
495-525-555 (PR)
Front 1s to 315
Yea knee pain, laziness and time kept this workout to a bare minimum. I am starting to really like my belt but maybe too much. Again the squats felt better the more weight was added but I think that has a lot to do with the belt
Electro lady was a new lady today and holy hell I dont actually remember the last time I felt pain like that. She zapped me on my shoulder and I could actually hear my hair burning. DIE HAIR DIE!!!
PM Gunz Pumpz with the Family
-Daniel did TBDLs and then gunz with me
The ladies did a lower body circuit
I did heavish arms but some minor aches kept reps higher
Basic principle is that reps are a nice “breather” but if I want to improve my 1RM’s I should probably work on heavy singles
Deadlifting is a bit ambitious but since I am a bit fluffy and the numbers are low I think I can handle it…but I am sure I will be a bit run down come Reload time.
For the big 3 I am ramping weights as specified until form fail or RPE 9.
Squats and Bench I am adding a back down set of Max Reps at what would have been 5-3-1’s top sets (~75%-80%-85%).
Might be dropping back down sets for Squats or the first deadlift day of the week
Tri Rope 512 (Warmup)
EZ Crusher 10-5s
Unilateral Cable Press down 8s
EZ Curl 510 (Warmup)
Dum Curl 5s
Cross Curl 8s
Machine Curl Burn Outs
Lateral Raises SUPASET Plate Pinches
Double Crunch/Ab Bike Supaset Cable Back Fly
Thumbless Bar Iso Holds Best set was about 13 seconds with 315 with a big fat smooth bent bar
Physique:
Outside of my abs I havent lost much definition and most of my vascularity actually improved…at least until today. Today was the first day I noticed less vascularity so it is in perfect timing to clean it up. Post workout I had 45.5cm arms (just shy of 18" so that was cool). Left one grew almost an inch and right one about half an inch…but we will see what happens when the fat starts being trimmed.
Diet (thought this would help keep me accountable):
100g oats and 4 fried eggs for breakfast
2 Cups White Rice
500g Veggies
6 cans of tuna
A lot of Soy Sauce
sub 3100 Cals - 216p - 451c - 32f
