M, 6'1", DOB: 1978, Training Since: April 2014, Diet/Programming: Dr. GainzZz

[anticausal]

Wednesday, May 17, 2017

Day 3 - Supp Squat, Supp Bench

Training Week

Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

Facts

Morning BW: 217.6 lb (+0.4 lb over last Wednesday)
Sleep: 1:18am-9:47am
Time in Bed/Time Asleep: 8h41m/7h35m
Restless/Awake: ??m (24x)/??m (3x)
Pre-Bed Self-Med: Nothing

Garage Gym Conditions:
Pre-workout Meal: @ t - 1h45m

431 kCal - 55g (C), 6g (F), 37 (P), 6g (Fib)

• 40g Quaker Oats (dry measure)
• 5g Sugar
• 30g Raisins
• 4g Butter
• 35g Whey Isolate
• No Caffeine
• 10g BCAAs

Day's Macros: 262/260 C, 71/69 F, 246/250 P, 48/45 Fib

Feelz

Aches and Pains: 8/10
DOMS: 4/10
Lower Body Fatigue: 4/10
Upper Back/Torso Fatigue: 7/10
Arm/Chest Fatigue: 7/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Developmental

HBBS - Rx: x6@7, x6@8, x6@9, x6x5 at -15%

• 185x6@6
• 225x6@6.5
• 255x6@7.5
• 270x6@8.5
• 230x6@7
• 230x6@7
• 230x6@7
• 230x6@7
• 230x6@7

2" Towel Press - Rx: x6@7, x6@8, x6@9, x6x5 at -15%

• 205x6@6
• 215x6@7
• 225x6@8
• 195x6@6
• 195x6@6
• 195x6@6
• 195x6@6
• 195x6@6

Very Strict Press - Rx: x8@6, x8@7, x8x3@8s

• 90x8@6
• 100x8@7
• 110x8@8.5
• 110x8@8.5
• 110x8@8
  

Notes

General: The shoulder pain that started yesterday was getting better today, so I decided to bench conservatively. It seemed to work out ok. Feels good post workout.

I think the problem was in the wide grip ROM on Monday. I didn't feel anything day of, but yesterday it started hurting out of the blue. I might stay away from WG for a few weeks.

HBBS[: I started this workout absolutely in the dumps. I had a headache, my shoulder pain was there, and these were miserable. But by the end of it, I was starting to feel better.

2" Towel Press: Decided not to go all the way to an RPE 9 here because of my shoulder. Nothing hurt during the ROM, but I could feel it a little unracking the bar, so I decided not to get too intense. Better safe than sorry.

Very Strict Press: This did magic to my shoulder. I was toying with the idea of skipping these, but I am so glad I didn't. The pain just kept dissapating after each set of presses. Hopefully it isn't a temporary thing. If pain does not continue to dissipate tomorrow, I may skip benching all together for a few workouts.

[anticausal]

Thursday, May 18, 2017

Day 4 - Supp DL, Supp Bench

Training Week

Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

Facts

Morning BW: 216.8 lb (+0.8 lb over last Thursday)
Sleep: 12:39am-9:40am
Time in Bed/Time Asleep: 9h01m/7h35m
Restless/Awake: ??m (34x)/??m (4x)
Before Bed Self-Med: Nothing

Garage Gym Conditions:
Pre-workout Meal: @ t - 1h45m

452 kCal - 58g (C), 7g (F), 37 (P), 6g (Fib)

• 40g Quaker Oats (dry measure)
• 30g Raisins
• 5g Brown Sugar
• 35g Whey Isolate
• No caffeine
• 10g BCAAs

Day's Macros: 261/260 C, 69/69 F, 250/250 P, 46/45 Fib

Feelz

Aches and Pains: 5/10
DOMS: 5/10
Lower Body Fatigue: 7/10
Upper Back/Torso Fatigue: 7/10
Arm/Chest Fatigue: 6/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Developmental

Snatch Grip Deadlift - Rx: x6@7, x6@8, x6@9, x6x5 at -15%

• 315x6@5
• 345x6@6
• 365x6@7
• 385x6@8 (+velcro belt)
• 405x6@9
• 340x6@7
• 340x6@6.5
• 340x6@6.5
• 340x6@7
• 340x6@7

TnG Bench - Rx: x6@7, x6@8, x6@9, x6x5 at -15%

• 205x6@6
• 215x6@7
• 225x6@8
• 235x5@9.5
• 200x6@7
• 200x6@6.5
• 200x6@6.5
• 200x6@6.5
• 200x6@7

RDL - Rx: x8@6, x8@7, x8x3@8s

• 275x8@6
• 295x8@7
• 315x8@8
• 315x8@8
• 315x8@8

Notes

General: This workout felt like borderline insanity. Absolute exhaustion.

My shoulder was nearly back to 100% normal, so that's great to see.

Snatch Grip Deadlift: Just brutal. The 340 backoffs felt light, but somehow still difficult to do. Exhausting.

TnG Bench: Both my left and right hips seized up during 5th rep of 235. I lost all leg drive completely and did not attempt the 6th rep. It may have been possible without leg drive, but why chance it? Especially with the shoulder issue.

RDL: I wanted to curl up in a ball and fall asleep on the floor at the end of this. O_O

[Chris McCarthy]

Decent graft!

[anticausal]

Decent graft!

Thanks! Graft=work in across the pond speak?

[Chris McCarthy]

Thanks! Graft=work in across the pond speak?

Haha, yeah, sorry about that. I sometimes forget you Colonials don't talk proper...

[anticausal]

Friday, May 20, 2017

GPP Day 2 of 2

Training Week

Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Rest (Sat)

Morning BW: 216.8 lb (+1.6 lb over last Friday.)

• HIIT: 8 rounds of 20:140 Recumbant Bike
• 8 min chin AMRAP: BWx1x2, BWx2x1, BWx3x1, BWx4x1, BWx5x1, BWx6x1, BWx7x1 = 29 reps

Notes

-2 reps over last friday, but I started with a 7 rep top set instead of a 6 rep top set. That made this WAY harder than last week.

[anticausal]

Sunday, May 21, 2017

Day 1 - Comp Squat, Comp Bench, Supp Bench

Training Week

Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

Facts

Morning BW: 217.2 (+0.6 over last Sunday.)
Sleep: 1:10am-10:41am
Time in Bed/Time Asleep: 9h31m/8h6m
Restless/Awake: ??m (28x)/??m (6x)
Pre-Bed Self-Med: Nothing

Pre-workout Meal: @ t - 3h00m

859 kCal - 94g (C), 17g (F), 77g (P), 15g (Fib)

• 70g Buttermilk Pancake Mix (Dry Measure)
• 6g Butter
• 70g Wegmans Strawberry Fruit Spread
• 15g Psyllium Husk Fiber
• 4 Slices Wegmans Center Cut Bacon
• 15g Psyllium Husk Fiber
• 100g Wegmans Fat Free Greek Yogurt
• 55g Whey Protein Isolate
• 2g Dr. Tobias Omega 3 Fish Oil
• 48 oz coffee
• 10g Non-dairy creamer
• 10g BCAAs

Day's Macros: 274/260 C, 69/69 F, 250/250 P, 26/45 Fib

Feelz

Aches and Pains: 4/10
DOMS: 3/10
Lower Body Fatigue: 4/10
Upper Back/Torso fatigue: 4/10
Arm Fatigue: 7/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Developmental

Comp Squat - Rx: x1@8, x4x5@8s

• 225x5@5
• 275x3@5
• 295x2@5
• 305x1@5
• 315x1@6
• 330x1@7
• 350x1@8
• 320x4@8
• 320x4@8
• 320x4@8
• 320x4@8
• 320x4@8.5

Comp Bench (TnG) - Rx: x1@8, x4x5@8s

• 210x2@6
• 220x1@5
• 230x1@5
• 240x1@6
• 250x1@7.5
• 260x1@9
• 235x4@8
• 235x4@8
• 235x4@8
• 235x4@8.5
• 235x4@9.5

CG Floor Press - Rx: x9@7, x9@8, x9x2@9s

• 165x9@7
• 175x9@8
• 185x9@9
• 185x8@10

Notes

Comp Squat: Better than last week. I wish my squat would improve faster, but at least it's improving.

Comp Bench (TnG): My arms were feeling fatigued and achy today.

CG Floor Press: Actually failed the last rep of the last set. After that comp bench, this isn't surprising. I was spent.

[anticausal]

Monday, May 22, 2017

Day 2 - Comp Deadlift, Supp Bench, Supp Squat

Training Week

Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

Facts

Morning BW: 218.9 lb (+1.2 lb over last Monday)
Sleep: 12:49am-9:30am
Time in Bed/Time Asleep: 8h41m/7h41m
Restless/Awake: ??m (24x)/??m (3x)
Pre-Bed Self-Med: Nothing

Pre-workout Meal: @ t - 1h15m

422 kCal - 56g (C), 6g (F), 38 (P), 7g (Fib)

• 40g Quaker Oats (dry measure)
• 5g Sugar
• 5g Butter
• 30g Raisins
• 35g Whey Isolate
• No Caffeine
• 10g BCAAs

Day's Macros: 263/260 C, 70/69 F, 249/250 P, 35/45 Fib

Feelz

Aches and Pains:5/10
DOMS: 4/10
Lower Body Fatigue: 6/10
Upper Back/Torso Fatigue: 6/10
Arm/Chest Fatigue: 6/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Developmental

Comp Deadlift - Rx: x1@8, x4x5@8s

• 315x5@6.5 (DOH, 5 sec hold on last rep)
• 365x4@6 (+hook, no tape)
• 410x1@5 (+belt, +tape)
• 435x1@6
• 465x1@7
• 490x1@9
• 450x4@8 (+straps)
• 450x4@8
• 450x4@8
• 450x4@8
• 450x4@8

Pin Bench (2" off chest) - Rx: x7@7, x7@8, x7@9, x7x5 at -12.5% of @9 set

• 200x7@6
• 210x7@7
• 220x7@8
• 230x7@9
• 200x7@7
• 200x7@7
• 200x7@7
• 200x7@7
• 200x7@7.5

Front Squat - Rx: x9@7, x9@8, x9x2@9s

• 95x9@6
• 115x9@7.5
• 125x9@9

Notes

Comp Deadlift: I felt like 490 should have been an 8, but it was pretty slow and challenging so I had to mark it a 9.

Pin Bench (2" off chest): Felt like I hit the RPEs perfectly here.

Front Squat: I was exhausted. Yeah, I skipped the second @9 set. The first one was just so exhausting and it was past 10 pm, so fuck it.

[anticausal]

Tuesday, May 23, 2017

GPP Day 1 of 1

Training Week

Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

Morning BW: 218.0 lb (+1.2 lb over last Tuesday)

• HIIT: 8 rounds of 20:90 recumbent bike HIIT
• Alternate Chin/Pull Singles AMRAP 8 min: Chins = BWx1x11 + BWx2x1 = 13, Pullups = BWx1x11 + BWx3x1 = 14, Total = 27

Notes

+1 chin/pullups compared to last Tuesday.

[anticausal]

Wednesday, May 24, 2017

Day 3 - Supp Squat, Supp Bench

Training Week

Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

Facts

Morning BW: 217.2 lb (+0.4 lb over last Wednesday)
Sleep: 12:50am-9:29am
Time in Bed/Time Asleep: 8h39m/7h26m
Restless/Awake: ??m (29x)/??m (6x)
Pre-Bed Self-Med: Nothing

Garage Gym Conditions:
Pre-workout Meal: @ t - 1h45m

431 kCal - 55g (C), 6g (F), 37 (P), 6g (Fib)

• 40g Quaker Oats (dry measure)
• 5g Sugar
• 30g Raisins
• 4g Butter
• 35g Whey Isolate
• No Caffeine
• 10g BCAAs

Day's Macros: 262/260 C, 68/69 F, 247/250 P, 50/45 Fib

Feelz

Aches and Pains: 8/10
DOMS: 4/10
Lower Body Fatigue: 5/10
Upper Back/Torso Fatigue: 7/10
Arm/Chest Fatigue: 5/10
Motivation: 4/10
Stress: 5/10

Training

Theme: Developmental

HBBS - Rx: x7@7, x7@8, x7@9, x7x4 at -12.5% of @9 set

• 225x7@6
• 245x7@7
• 260x7@8
• 275x7@9
• 240x7@8
• 225x7@7
• 225x7@7
• 225x7@7

Comp Press - Rx: x1@8, x4x5@8s

• 115x5@6
• 125x3@6
• 135x2@6
• 145x1@8
• 135x4@8
• 135x4@8
• 135x4@8.5
• 135x4@8
• 135x4@8

TnG Bench - Rx: x9@7, x9@8, x9x2@9s

• 180x9@7
• 190x9@8
• 200x9@8.5
• 200x9@8.5
  

Notes

General: Felt like shit coming into this workout. Very unmotivated, but I powered through.

HBBS: This was just brutal. My erectors were absolutely fried after the 275x7 set. I was really tempted to call it quits after the 240 backoff, but decided to compromise and just lower the weight more than prescribed to 225. Even with the lighter weight, I was dreading each next set.

Comp Press: I decided to start treating press as a competitive lift in my programming. If I'm going to test it during realization, I need some singles practice over time. It also feels like a refreshing change of pace, which is nice.

TnG Bench: Undershot a little. I think 205x9x2 would have been perfectly fine. Maybe even 210.