Finding Out that the Iron Never Lies

[Robert Santana]

Nice log my man. Consider me following .

Noticed you guys chattin about weight loss. Most important thing to know when losing weight is that your strength becomes very dependent on volume. Keep it as high as possible for as long as possible if you're cutting. My $0.02.

[bustermonkey2]

Thanks for advice. My goal was to get down to around 205 lbs so I could cut easily down to 198 for my next meet in October. I started at 230 and got down to around 215 pretty easily but I've stalled out since then. My squats and deadlifts haven't dropped too much but my bench has really suffered. I will just have to tough it out to 205 and see how my strength levels look then.

June 24, 2016
Bodywt 216 lbs

Squats @ 440 lbs-3,3,3 Rpe 9.75 last set but probably around 9.25 for 1st 2 sets.

Chins-13,13,13

Barbell Rows w/ straps @ 195 lbs-10,10,10 Rpe 9.5

Dumbbell curls w/ 40 lbs-7,6, 6 Rpe 10

[bustermonkey2]

June 27, 2016
Bodywt 221 lbs- was out of town and overate and drank for entire weekend, culminating with 18 oz. steak last night. I would guess some of this weight is temporary and I will be back to 217-218 lbs tomorrow.

Bench, 1st rep paused @ 315 lbs-3,3,3 Rpe 9.25. Much better than last time with triples.

Press @ 165 lbs-3,3,3,3,3 Quick

Incline dumbbell press @ 70 lbs-10,10,10 Rpe 9

Decline dumbbell press @ 75 lbs-10,10,10 Rpe 9

[bustermonkey2]

June 28, 2016
Bodywt 217 lbs

Squats @ 330 lbs-3,3,3,3,3 Quick

Conventional deadlifts @ 430 lbs-3,3,3 Rpe 9.25.

SLDL @ 225 lbs-10 Rpe 9.5

Shrugs @ 165 lbs-15,15,15 Rpe 9

[bustermonkey2]

July 1, 2016

Bench @ 255 lbs-3,3,3,3,3 Quick

Press @ 197 lbs-1,1,1 Rpe 9.5

Close grip bench @ 260 lbs-8,8,8 Rpe 9.5

Cable press down - machine setting 14-10,10,10 Rpe 9.5



July 2, 2016

Squats @ 465 lbs-1,1,2 Rpe 9.75 last set. Today was a single day but I decided to push last set just to evaluate current strength. My 2 rep pr was 475 lbs in March 2016 but I weighed about 15 lbs heavier then so squat strength hasn't dropped much.

Chins-14,13,13 Tough

Barbell rows @ 205 lbs-10,10,10 Rpe 9.5

Dumbbell curls w/ 40 lbs-7,7,7 Rpe 10

[bustermonkey2]

July 5, 2016
Bodywt 216 lbs

I had to change my exercise order because my teenage daughter was lifting with me and I was trying to keep close so I could spot her.

Press @ 165 lbs-3,3,3,3,3 Quick

Bench @ 335 lbs-1,1,1 Rpe 9.5. I've lost probably 35-40 lbs off my bench in last few months due to weight loss. Hopefully some of it will come back.

Dumbbell Decline press @ 80 lbs-10,10,10 rpe 9.5

Dumbbell Incline press @ 75 lbs-10,10 rpe 9.5 had to skip last set due to time constraints

[idlehands]

Bench is fickle with weight loss man. Ugh. Well done on the squat double !

[bustermonkey2]

Thanks. I really just need to tough it out and lose those last 10 lbs. I've really stalled out this last month and remained steady around 215-217 lbs.

July 7, 2016

Squats @ 330 lbs-3,3,3,3,3 Quick

Conventional deadlifts @ 460 lbs-1,1,1 Rpe 9.5 but much harder than they should have been. Form just felt off today. After experimenting a bit, I think I'm going to try out a very narrow stance for the next month or so. I feel like it's much easier to get into conventional position now but I still need to tweak things a bit.

SLDLs @ 225 lbs-10 Rpe 9.5

Shrugs w/ straps @ 175 lbs-15,15,15 Rpe 9

[bustermonkey2]

July 8, 2016
Bodywt 216 lbs

Bench @ 255 lbs-3,3,3,3,3 Pretty Quick

Press @ 185 lbs-5,5,5, RPE 10. These were real tough.

Close grip bench @ 265 lbs-8 Rpe 10 Felt way off on these, probably because only available bench was super narrow so I could keep much of an arch.
Close grip bench @ 245 lbs-8,8 Rpe 9 Much better, focused on arch despite narrow bench.

Cable press down @ 14-10,10,10 Rpe 9


July 11, 2016
Bodywt 217 lbs

I decided to have a light week here as I didn't feel like a tough grinding workout. This is a rough week at work with lots of stress and it's affecting sleep. I also want to try to fix up my form a bit on deadlifts and it's tough to do that if weights are heavy.

Squats @ 405 lbs-5 Rpe 8.5 Not too bad.

Conventional Deadlift @ 405-1 Fine @ 455 lbs-1 Little tough; @ 505 lbs-1 Rpe 9.8. Close to max effort and slow. I'm trying to keep bar closer to shins and not drops hips too much. It still needs more work.

[bustermonkey2]

July 14, 2016

Light bench/ press day

Bench, 1st rep paused @ 315-3,3,3 Rpe 9 Fine

Press @ 185 lbs-3,3 Rpe 9

Chins-15