T Nation

Vidi, Vici, Veni: T-Rransformation 2018



Happy Birthday man


I had to work a gun show today helping out an old friend. But the day got better. My family bought me kicks and spirits. This is on top of my Arnold trip in March for my bday from the wife.

I’m very blessed.


So, I tried to use my lifting shoes on squat day. It felt terrible. I thought I was going to fall forward the entire time, even with just the bar. I’m used to squatting in socks…

@botslayer I’m told the raised heel helps with keeping the torso more upright (less good morning) and helps you get lower. I can touch my hamstrings to my calves most days in bare feet, even with weight. Is it possible that maybe squatting with a raised heel is bad for me? Or is there some trick I don’t know. I had to “grab” the floor with my toes to keep from tipping over forward. At 315 my feet cramped from flexing to keep my from falling forward lol.

Also, my neighbor’s new Vulcan rack is pretty sweet. He wanted something not made in China, but not Rogue either.


Same boat…have squatted in socks and never had issues with depth for as long as I can remember at this point. What helped me was to really emphasize breaking at the hips and sitting back first and foremost. When my focus was there I am able to sit back into the heels much better, and once I started doing that I could feel the difference, stability wise, when comparing the shoes to squatting in socks. I also did a lot of my back down volume with the shoes and kept the heavy stuff to stocking feet for awhile when I first got them, to really try and get a feel for them.


Raised heel shoes are not for every leverage squatter or every lifter. Ben Pollack has a great video about lifting shoes and their benefit…


I am not a kineseologist but IM(bro)O if your back is also flat when hitting depth in flat shoes you should not use heels.

I use them for terrible ankle mobility and I do think that it is better to Squat flat soled if you can.

I think flat soled is a more natural, solid stance and that in itself will allow the body to be stronger in that position.

I also think it will keep the Posterior Chain more involved.


Still lifting and cardioing, lazy on the logging. Whoops. Doing iodine replacement. Weight fluctuating b/t 215 and 222. Damn frustrating. The first 20lbs was easy. Now I have to slog through the last 30 or so haha. Determined to get under 200 this year and back to 185 eventually.

Circuit: Bench->Db Row->EZ Curl->Rear delt Fly
10 reps each. Repeat 4 times, no breaks. Went well.

Then pullups. 4x15… with a band on one foot. I am the worst at pullups.


04-27-18: 9:15PM
Circuit:DL->Dips->Pullups (band)->meadows rows->landmine ab crossover

135x10,8, 10, 30x10, 30x5
225x10, 8, 14, 30x10, 30x5
275x10, 8, 8, 30x10, 30x5
285x10, 10, 10, 30x10, 30x5

Took < 40 minutes.


Tabata on the bike. Coached Tball. No lifting. Chased the wife later.


04-30-18 5am chest

Short rest periods. Trying out that BB advice everyone gave me. 4-6 exercises with 4 working sets/exercise in the 8-12 range (with equipment I have, no cables). Focus on control and MMC. Started a nosebleed on the pushups. I never get nosebleeds and had to jam a tissue in there. Maybe a side effect of the iodine.

Pushups: 20, 18, 10, 10
BB Bench: 45x10, 115x10, 165x10, 10, 10
Incline db press: 20x12, 40x12, 12, 12
Flys: 4x12 with 10’s haha. To easy… But not by much given the cumulative fatigue.


04-30-18 9:15pm
4 circuits of:

235x5 squat
65 strokes of a concept 2 rower
5 ab wheel rollouts (neg)
5 pull ups (neg)
20 calf raises on blocks

No rest. Had to nix the pull ups. Bicep tendons were mad.


05-01-18 5am legs
Leg ext: 90: 4x12
Leg Curl: 45: 4x12
Lunges with 40# DB’s 4x12
Calf raises: 50 reps


05-02-13 9pm bench


05-03-18 5am arms:
Standing hammer curls: 20’s 4x12
Standing DB tri ext: 20’s 4x12
EZ curl/EZ tri ext superset: 20x12, 30x12, 40x12, 50x12
Band curls: 50
Band triceps push down: 50


05-04-18 shoulders
Face pulls SS with band pull aparts: 25, 25

Front raise->side raise->rear delt raise: 10’sx12, 5’s for 3x12 trying to do slow and controlled. So little weight. Might as well be pink dumbbells.

Landmine press with focus on the shoulder (not tricep: 25x12, 50: 3x12



05-04-18 9pm DL, pullups, rower, meadows rows

DL work up to 405x3 and 295x17 on back off. Felt really good like I had 450+, but days where things feel easy make me wary haha.

Pullups w/ band: 4x15, 20, 20

Meadows rows 40#: 4x12

Fan rower: 100 strokes

buddies 13yo nephew is lifting with us on Fridays. He actually takes instruction and works hard. We’re going to build a monster haha.


Had to work till 3am Monday to hit a deadline and be at work by 7am. Wife suggested I not train that day to my shagrin… and she was probably right.

05-08-18 legs
Lunges 50#: 4x12
Calf raises 25#: 4x25
Leg ext 105#: 4x12
Leg curls 55#: 4x12


05-10-18: 5am upper circuit
All my training friends are sick or MIA this week. Maybe I should use more deodorant huh? Makeup for chest/back/arms in a quick circuit workout. Not ideal, but got work in. Perfect is the enemy of better.

Long pause bench 4x12
Meadows row 4x12
Ez curl 4x12
Ez tricep extension 4x12
Pull apart 4x12
Face pull 4x12
Dip 4x10


Naaa just need better friends.


05-11-18 Shoulders
Circuit completed 4 times with as little rest as possible:

Front raise 10# x12
Side raise 10# x12
Rear Raise 10# x12
Landmine press 25# x12
Seated OHP 95# x10