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Come and join me in the under 180lbs at 6 feet tall club haha
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Haha I hope not, but probably. I expect to have to go down to 178lbs to be at 9%. After that, I should never see 17x on the scale ever again.
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PIP1 Week 3 Tuesday
Morning Weight: 190lbs
Sleep: 5hrs
Caffeine: 100mg
Music: Korn
GPP
Deadlift
135lbsx5
225lbsx5
305lbsx3 DOH, no hook
350lbsx2 DOH, no hook
390lbsx1 Add Belt
440lbsxF
Notes: I can't believe I was stupid enough to only get 5 hours of sleep. Also, this was a morning workout. Next week I won't fuck up so bad, and I'll hit 440lbs with a little bit in the tank. I missed this one a little below the knees, which is where I normally miss. Fuck this shit. Fuck,fuck,fuck,fuck,fuck. Waist is 32.75', so I'm down .25'. At least something is going right.
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PIP1 Week 3 Wednesday
Sleep: 8hrs
Caffeine: None
Music: None
Front Squat
45xlotsx2
95lbsx8
115lbsx8
145lbsx8x3
*Back Squat
135lbsx3
225lbsx2
275lbsx1
315lbsx1 Add Belt
365lbsx1@8
PR 385lbsx1@9.5
Incline Bench
45xlotsx2
95lbsx8
125lbsx8x3
Notes: So after Front Squatting, me and a buddy set up Back Squats with bands that gave maybe ~40-45lbs in the hole. I absolutely buried these. 385lbs is the heaviest weight I have ever had on my back, so PR.
Wednesday's Weights
: Front Squat 150lbs
: Incline Bench 130lbs
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PIP1 Week 3 Friday
Morning Weight: 188lbs
Sleep: 9hrs
Caffeine: 150mg
Music: Janus
Squat
45xlotsx2
95lbsx5
135lbsx5
185lbsx5
215lbsx3
235lbsx3
265lbsx2
300lbsx1 Add Belt
340lbsx3@10 e1RM ~370lbs
315lbsx3
Bench
45xlotsx2
95lbsx8
135lbsx8
165lbsx3
185lbsx2
215lbsx1
240lbsx2@9.5 e1RM ~255lbs
205lbsx3x5
205lbsx6
Deadlift
135lbsx3
185lbsx3
225lbsx3
275lbsx2
315lbsx1 DOH, no hook
335lbsx1 Add Belt
380lbsx3@9 e1RM ~427lbs
Notes: Eating 100kcal under maintenance sucks. I had a 250cal chocolate bar 30 minutes before this workout, so that helped a little. Squats were 2-3 inches below parallel. Also, I accidentally Squatted 5lbs more than I was supposed too. Next workout I will use the same weight but try to get 3 reps at RPE 9 instead of 10. Benching sucked today. This is now a trend and I know why. I will be making a few changes (following the program as laid out for starters. Ha) Deadlifting was good I guess. I'm kinda curious how much I can Deadlift DOH with no hook. Over a year ago I had 325lbsx4 with no hook and it was maximal effort. Now 315lbs with no hook is cake.
Changes
1. No more maxing out the Squat, Bench, and Deadlift on a regular basis. With my current calorie intake I can't afford to be using the extra energy, and the frequency is too high when I do this.
2. Warm-up more on the Bench. My current warm-up on all 3 lifts is (more or less)
- Bar
- 40-50lbs increments
- 70% x3 reps
- 80% x2 reps
- 90% x1 rep
I find this to be a perfect warm-up for Squats, too little warm-up for Bench, and too much warm-up for Deadlifts. I will adjust accordingly.
Friday's Weights
: Squat 340lbs
: Bench 242.5lbs
: Deadlift 385lbs
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Also, Ostarine is longer on my Supplement list as of February 14th. SARMs are banned by the WDA, and the IPF follows WDA standards. Technically I could compete in the IPF whenever I want, as SARMS have a very short half-life. I am not ethically comfortable doing that. After reviewing the information on the IPF website, under the circumstances, my period of ineligibility is 2 years. That means I can compete in the IPF as of February 14th 2018.
I have received multiple PMs asking about my experience with Ostarine so I figured I might as well document it in my log. It was good. No side effects worth mentioning. (Slight mood swings and a little bit of water retention, but these could be diet related as well) I felt recovered better than I did in similar situations without Ostarine. There was a noticeable increase in LBM. I used Ostarine at a dosage of 37.5mg/day for 30 days.
If anyone wishes to discuss anything related to SARMs and/or similar products (SARMs are 100% legal, btw) feel free to ask in my log. You can always PM me too, if you wish to hide your identity from other users on the forum.
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PIP1 Week 3 Saturday
Morning Weight: 185.5lbs
Waist: 32.5'
Shoulders: 50'
Neck: 15.25'
Arm: 15'
Calf: 14.75'
Wrist: 6.875'
Ankle: 8.625'
GPP + 22 minutes walking on an incline
Notes: Had a small cheat meal last night. Waist measurement was taken at the navel standing relaxed. Shoulder measurement was taken standing relaxed with a breathe of air. Arm and Calf measurements were taken flexed and Neck measurement was taken at the narrowest point. I am going to increase calories from 2700-2800 to 2850.
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PIP1 Week 3 Sunday
Sleep: 7hrs
Caffeine: 150mg
Music: Janus
Squat w/Bands
135lbsx3
225lbsx3
275lbsx2 Add Belt
315lbsx1
365lbsx1
PR 405lbsx1@9 e1RM ~422lbs
Notes: So I felt really well recovered and decided to go against what I said a mere 2 days ago. I am glad I did this, and I feel as if it is beneficial, but I probably should've just stuck to the plan. I can't be changing my mind all the time. That said 405lbs felt easier than 385lbs did on Wednesday. The bands give nothing at the top and help 40-45lbs in the hole or so.
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PIP1 Week 4 Monday
Sleep: 9hrs
Caffeine: None
Music: Lamb of God
2ct Pause Squat
45xlotsx2
95lbsx5
135lbsx5
185lbsx5
225lbsx1
240lbsx6@7
220lbsx6x2
2ct Pause Bench
45xlotsx2
95lbsx5
135lbsx5
150lbsx6@7
135lbsx6x3
2' Deficit Deadlift
135lbsx5
185lbsx5
225lbsx1
240lbsx6@7
225lbsx6
CGBP
45xlotsx2
95lbsx5
135lbsx5
170lbsx6@7
160lbsx6x3
Notes: Still fairly easy. Everything was done Beltless, slow and under control. Deadlifts were all DOH, no hook.
Monday's Weights
: 2ct Pause Squat 245lbs
: 2ct Pause Bench 155lbs
: 2' Deficit Deadlift 245lbs
: CGBP 175lbs
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PIP1 Week 4 Tuesday
Sleep: 9hrs
Caffeine: None
Music: None
GPP
PIP1 Week 4 Wednesday
Sleep: 9hrs
Caffeine: None
Music: None
Front Squat
45xlotsx2
95lbsx5
135lbsx5
150lbsx8x3
Incline Bench
45xlotsx2
95lbsx5
130lbsx8x3
Notes: Easy
Wednesday's Weights
: Front Squat 155lbs
: Incline Bench 135lbs
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