finnin for some gainz

[gtl]

What's up everyone (or anyone) taking the time to read this. My name is Gabriel.. some people call me Gabe, and I don't really have a preference either way. Thanks for stopping by. Skip this post if you just want to get straight to the training log.

I "competed" in the USAPL Ohio State Championships on Nov 8, 2014:

https://www.youtube.com/watch?v=5jvfPLXuGUwr

I say "competed" because I was not competive with anyone in my weight class, but only myself. I ended up going 9/9 with 325/220/458 for a total of 1003 at 178.5. All lifts were meet PR's, when I went 7/9 with 314/204/451 (969) at a superlight 169, missing twice on bench on some easy numbers back in 2013.

My progress has always been a little bit slower than I would like, but I'll take what I can get as long as I can see the progress. Leading up to the last meet, I used a little bit of knowledge from PPST3 and 3 TM blocks, while trying to incorporate some RPE. I basically started with 5x5 volume and 1x5 intensity down to 3x5 volume and x3 intensity down, and then down to 5x3 volume and x3/3x1 intensity. The RPE's were just used to tell me to drop weight on volume day, to stop on intensity day, go up, or do a backoff. It wasn't perfect, but it worked ok. I only used competition lifts, some front squats, presses, chins, rows, dips, curls, and abs. All benching was done with a 2 count pause and assistance was slowly tapered off towards the end.

After the meet, I started RTS programming for the last 8 weeks trying to incorporate full autoregulation, and doing a bunch of variations for my "weak points". The training hours per week nearly doubled. My deadlift frequency initially doubled and volume increased 500% (this was later adjusted to just once per week). My benching was done for light pauses, 2 and 3 full second pauses, and 6 other variations. My squat, which is super finicky and influences how I feel about the rest of my training, went to the dumps. I was only using a belt once per week, and doing 5 other squat variations. I quickly felt like I lost my groove. Also, to note, if the bar doesn't feel good on my back that day, it won't feel good squatting.

With that said, here I am: hoping to unf!@# myself. I reached out to Coach Hanley, presented my dilemma, and he has agreed to work with me. We'll be doing the competition lifts 3x/wk, and an "optional" GPP/assistance/HIIT day on Saturday's. I lift at home, and have a small ~10x10 home gym with a rack, Rogue Power Bar, weights, bumpers, Rogue Matador, some kettlebells, 1 pair of 25lb dumbbells, an Ez-Curl bar, various bands, ab wheel, etc. On the days I don't workout, I train my girlfriend, and when I'm not working or working out, I feel like I've always got something to do.

I woke up this morning after the bathroom and all of that weighing 182.8 (181-184 lately). I've been slowly gaining, and am probably in the 15-17% bodyfat range now at 6'1. My 4 week average macros are 222/378/86 p/f/c with targets of 220-240 / 385-415 / 80-90 at +/-5, where carbs were just recently bumped up 20g. I also will occasionally fit a few beers in place of carbs on the weekend or special occasions. I'm not super strict, and mostly follow IIFM style eating (while still getting fruit and veggies everyday), but I count/measure/estimate everything. I want to keep my weight within reach of 181 (and not get much fatter) for an upcoming meet, yet to be decided. Unfortunately, there aren't a lot of meets in Indiana, but I'm keeping my eye out.

I took the day off work today because I had a lot of stuff to get done. I'm off to try to find a new (used) washer and dryer, and then I'll be back to train this afternoon before going out to dinner with my dad for an early birthday celebration.

[gtl]

2015.01.19

morning bwt: 182.8lbs

general warmup: ~15 min - smr, a couple stretches, and dynamic stuff

Squat
45x2x5, 115x5, 145x3, 175x2
205x8
205x8
185x8
185x8

4-5 min rest.. 8's were killer. I felt like I had just sprinted with the Prowler. I could've probably done all 4 sets at 205 if I rested 5-7 minutes, and likely died at the end, but I need to keep workout duration in mind. Also, John said to drop by 20-30lbs if it felt crazy hard.

Stating the obvious: I know I have a tilt on my squat and have tried to fix it many times without success.

I could do a little better with my knees out, but fatigue.

Bench
45x5, 75x5, 100x3, 120x2
140x8
140x8
140x8
140x8

2-3 min rest.. my pecs were screaming at me after the 2nd set. Haven't really done much touch and go bench in almost 6 months.

Sumo Deadlift
155x5, 205x3, 255x2
295x1
295x1
295x1
295x1
295x1
295x1
295x1
295x1

60-90 sec rest.. just kinda tired at this point, and didn't setup as tight as I could've. was sweating a bit after benching, so switched to a brotank to finish

duration: 1hr 44min*

* doesn't include general warmup

00:00-37:00 squat warmup and worksets
37:00-43:00 catch breath, unload weights, setup bench
43:00-1:11:00 bench warmup and worksets
1:11:00-1:17:00 catch breath, unload weights, setup deadlift
1:17:00-1:44:00 deadlift warmup, worksets, and unloading

I won't be this detailed with everything after this week, but I wanted to outline as much as I could today.

[ambivalens]

Inching the bar just a little lower on my back fixed my tilt right up. Just sayin', in case it could help you

[gtl]

Inching the bar just a little lower on my back fixed my tilt right up. Just sayin', in case it could help you

Hey, thanks for stopping by.

My right shoulder actually sits lower than my left (I think that's part of it--my left shoulder/trap/everything is way more developed than my right). I've tried to move the bar down on my left side, but it feels like its not in a stable position when I do. Who knows, maybe I'll try again? I do have some stuff to work on stabilization wise on Saturday's that might help, too.

[hamburgerfan]

Should be a meet in Kokomo this june.

[gtl]

Should be a meet in Kokomo this june.

I feel like that's actually really good timing if I can get everything going back in the right direction. I'll look into it. Thanks!

[Vince Cifani]

Nice new log you got here. I'm looking forward to following along.

[gtl]

Nice new log you got here. I'm looking forward to following along.

Thanks dude. Glad to have a follower!

[gtl]

2015.01.21

morning bwt: 182.6lbs

general warmup: ~15 min - smr, a couple stretches, and dynamic stuff

Squat
45x5, 45x5, 115x5, 155x3, 185x2
215x6
215x6
215x6
195x6

4-5 min rest. DOMS were pretty bad going into it today. felt sadistic pushing myself through it, but I told myself I was going to at least do 3 of the 4 sets at the rx'd weight. I dropped 10% for the last one because I couldn't rest longer to recover, and I was already painfully sore, and am trying not to carry it through to Friday's workout

Bench
45x5, 85x5, 105x3, 130x2
150x6
150x6
150x6
150x6

2.5-3.5 min rest. not bad, but felt drained after squats

Sumo Deadlift
155x5, 225x3, 275x2
310x1
310x1
310x1
310x1
310x1
310x1

60-75 sec rest. again not bad, just fatigued

duration: 1hr 40min

couple things...

• just FYI, videos are linked in sets
• music selection sucks, need new stuff, open to suggestions on Pandora/Spotify
• I'm about to go eat Chipotle and cake

[John Hanley]

Nice dude. Bar's moving super fast in all those vids...which is what we want this week (but, for reference, not even rpe 7).

Might just be the angle, but your tilt doesn't look too bad.

Eat indulgently.