OK SS Let's Go!

[WatsupHannity]

Did a workout on Monday involving squats, press and pullups. Under recommendation of some powerlifter acquaintances I am experimenting with sets of 3 on squats, at a slightly lower poundage, in order to practice explosiveness; my squat reps have been slow grinders and I want to address this.

Yesterday's workout:

Squat -
95 lbs. - 3
135 lbs. - 3
155 lbs. - 3
175 lbs. - 3
195 lbs. - 3
215 lbs. - 3
235 lbs. - 3,3,3,3,3

Bench Press - 190 lbs. - 7,6,7

Some Pullups to finish.

[WatsupHannity]

Weighed 239 on the scale in my building (which I think is high)... same scale had me at 248 before the RFL so for my efforts this month I've managed to drop a bit of weight and my strength seems to have held.

[mikeylikey]

Weighed 239 on the scale in my building (which I think is high)... same scale had me at 248 before the RFL so for my efforts this month I've managed to drop a bit of weight and my strength seems to have held.

Cool. Can you elaborate on the diet?

[WatsupHannity]

Essentially 1100 calories per day, almost 100% protein, no carbs to speak of besides some green veggies for 2 weeks. One carb refeed per week and some low-volume strength training to retain muscle. In principle one can lose great deals of fat in short amounts of time without losing any muscle by doing it correctly, but it's not necessarily a cakewalk. Effective but tough mentally.

Buying the book is a must in order to do it IMO. Look up Lyle McDonald Rapid Fatloss Diet.

[WatsupHannity]

Press - 140 lbs. - 8,7,6
Front Squat - 205 lbs. - 3
Light Speed Deadlifts - 135 lbs. - 15 or so
Pendlay Row - 195 lbs. - 5
Kroc Rows - 90 lb. DB - 20L,20R


Fell very flat on front squat.

[WatsupHannity]

Hmm, was positive I had done 3x5 at 200 lbs. on front squat but looking back at my log it seems 195 was actually my best weight. That explains things.

[WatsupHannity]

Bench Press - 205 lbs. - 5,5,5
Deadlift (triples for speed) -
225 lbs. - 3
245 lbs. - 3
265 lbs. - 3
285 lbs. - 3
305 lbs. - 3
325 lbs. - 3
Bicep Curls - 100 lb. EZ-curl bar - 5
40 lb. dumbbells - 9

Happy with the bench results, considering I was a little sloppy on form and had less-than-perfect mental focus. The last rep was the slowest rep of bench I've ever put up. Took like 6 or 7 seconds and possibly went down at one point. My butt was slightly off the bench but in hindsight it didn't need to be if my form had been a little better on the rep.

[WatsupHannity]

At the gym with the no-knurling barbell. Decided to do backsquats anyway. Sucks.

Squat -
185 lbs. - 3
205 lbs. - 3
225 lbs. - 3
245 lbs. - 3,3
225 lbs. - 6

Fumbling around for the most part. Couldn't attack with full confidence using a smooth bar.

Press - 160 lbs. - 3,2,2 (tried for 3x3)
135 lbs. - 7+2

Kroc Rows - 95 lb. DB - 23L,23R

[WatsupHannity]

Driving across Canada again. Worked out in Winnipeg today.

Decided to reset squats and do an increasing run-up again.

Squats - 205 lbs. - 5,5,5
Bench Press - 190 lbs. - 8,8,7 (failed and dumped the bar for the first time in my career)

[WatsupHannity]

Had a rough week. Slept very little, ate under maintenance (though I made sure to get 200-250g of protein every day). Had a feeling my bench performance wasn't going to be 100% so I decided to repeat 3 sets at 205.

Squats - 215 lbs. - 5,5,5
Bench Press - 205 lbs. - 5,4,4
Deadlift - 315 lbs. - 5
Hammer Curls - 50 lb. DBs - 8
55 lb. DBs - 5,5

Deadlift stance and form felt a lot better. Like back on track to my previous maxes. Squats were explosive.