Mahendra's log of GainzZz

[Mahendra]

He's top coach. Olympic champion. Much strong, such wow!

How much top coach charge for traininggggg...?/!/!?11//?

Deads look fine to me.

Thanks, Jan! They feel & look better to me as well.

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Good night fellow lifters!

June 15th, 2017 - Thursday

AMBW: 137.4lbs
Start: 6:29 A.M.
End: 7:55 A.M.
Time: 86 minutes

HB Squat (Unbelted)

210x8 @7.5
210x8 @8.5
190x8 @7
190x8 @8

Slingshot Bench

210x4 @7
210x4 @7.5
210x4 @7.5
210x4 @8.5

Bro Work

Arnold Presses
Side Raises
Rear Delt Raises


Instagram

Notes

Good workout this morning. Hard, but good. So much DOMs... jeeze. I haven't trained with this much DOMs in a long time. Funny enough, I was telling Manveer a few weeks ago how I rarely get DOMs. Spoke too soon it seems. I think it's mainly due to the introduction of high bar squats coupled with sets of 8's, and deadlift sets of 4 rather than singles EMOM.

Squat - If I had reviewed my log from last week, I would have noticed that my last squat of 205lbs was an RPE 8.5. So rather than jumping up 5lbs, I may have stayed at 205lbs and completed 4 sets, or maybe gone up to 207.5lbs. Oh well!

Slingshot bench - Finished 3 weeks of SS bench. Need to find another variant. I'm thinking pin presses.

Everything else - Good!

I think that's all for now. MOAR deadlifts in the morning. I hope everyone has a wonderful night!

Cheers!

[Mahendra]

Good morning fellow lifters!

June 16th, 2017 - Friday

AMBW: 137.6lbs
Start: 6:39 A.M.
End: 8:25 A.M.
Time: 106 minutes

Front Squat (Unbelted)

190x3 @7
190x3 @7
190x3 @7.5
190x3 @7
190x3 @7.5

2 Count Paused Deadlift (Unbelted)

280x3 @7
280x3 @7
280x3 @10 --> Technical failure

SG RDL's

190x8 @6
190x8 @7
190x8 @7.5

Dumbbell Bench (FU)

70lbs: 8, 6

Dumbbell Incline Bench

50lbs: 8, 8

Bro Work

Dumbbell Seal Rows
Chin Ups
Dragon Flags
Dumbbell Curls


Instagram

Notes

Overall, a good workout this morning. I think it's time I bump calories up a bit as I've been hungrier than usual lately.

Front Squats - Good. I stick with sets of 3 because it feels like my form will breakdown after that. Specifically, it'd be hard to hold on to the bar.

Paused Deadlifts - These were good, but I have a lot of lower back fatigue & DOMS from deadlifts 2 days ago. Ideally, another days rest would have been needed. Although my last set was probably an @7.5, I rated it @10 because I thought my back rounded more than I'd like. I'll repeat this weight next week.

SG RDL's - Good

Everything else - Good. Abs were still sore from Wednesday's dragon flags.

I think that's all for now! I'm looking forward to a 2 day break from lifting 4 days in a row

Have a wonderful day everyone!

Cheers!

[BenM]

Your weight trend seems to be fairly static, are you tracking macros at all?

It does suck feeling hungry all the time....

[Mahendra]

Your weight trend seems to be fairly static, are you tracking macros at all?

It does suck feeling hungry all the time....

Yep I track every day. I'm consuming about 2,200 - 2,300 per day. My weight has been slowly trending up over the past few months and my lifts are moving along with it.

As it's summer time and I have no upcoming meets until next year, I won't bump calories up significantly until September, bc summer bod. Haha. But at this point I'm not dieting, just eating at maintenance or slightly above.

As for being hungry, it's really only happened this past week. But yeah, when I was dieting last year, being hungry all the time was not fun hehe.

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Good afternoon fellow lifters!

June 17th, 2017 - Saturday

AMBW: 137.2lbs
Waist: 29.25"
BF % (Navy): 12.9%

Cardio - Air Bike - 35 minutes


Boring as shit. Haven't done cardio in 2 weeks.

That's all for now! Have a wonderful day everyone!

Cheers!

[BenM]

Yep I track every day. I'm consuming about 2,200 - 2,300 per day. My weight has been slowly trending up over the past few months and my lifts are moving along with it.

As it's summer time and I have no upcoming meets until next year, I won't bump calories up significantly until September, bc summer bod. Haha. But at this point I'm not dieting, just eating at maintenance or slightly above.

Yeah, I figured you were tracking calories, but was more interested in the split of macros (carbs/fats/protein) you're eating. It sounds like it's working for you since the gainz have been forthcoming

Cardio - eww.

[Mahendra]

Yeah, I figured you were tracking calories, but was more interested in the split of macros (carbs/fats/protein) you're eating. It sounds like it's working for you since the gainz have been forthcoming

Cardio - eww.

Oh sorry!

My macros are approximately:

270C
135P
70F

I think carbs have helped a lot. In the past I used to eat a lot more protien (about 200 grams) which probably wasn't necessary for me.

The least amount of protien I might eat is 125 grams. I'm basing my macro requirements off of my estimated lean body mass rather than total weight.

[BenM]

Oh sorry!

My macros are approximately:

270C
135P
70F

I think carbs have helped a lot. In the past I used to eat a lot more protien (about 200 grams) which probably wasn't necessary for me.

The least amount of protien I might eat is 125 grams. I'm basing my macro requirements off of my estimated lean body mass rather than total weight.

Thanks - it's an interesting data point for me, is all. You are younger and lighter and stronger than me though

My carbs and protein are higher but fat is about the same. Like you I used to eat a lot more protein but Avatar dropped it, I'm at 175g now which is roughly 1.2g/lb of body weight. Given my age I'm considering increasing it a bit more - Avatar/Layne Norton think any more than that is pointless but I can't see how it'd hurt either.

I bet you're looking forward to bulking.

[Mahendra]

Thanks - it's an interesting data point for me, is all. You are younger and lighter and stronger than me though

My carbs and protein are higher but fat is about the same. Like you I used to eat a lot more protein but Avatar dropped it, I'm at 175g now which is roughly 1.2g/lb of body weight. Given my age I'm considering increasing it a bit more - Avatar/Layne Norton think any more than that is pointless but I can't see how it'd hurt either.

I bet you're looking forward to bulking.

While I do enjoy protein, I do like my carbs just a bit more. What's great about now versus before is that at least I can cook foods in more sauces compared to mainly using dry rubs in the past. Plus, there's more room for chocolate & ice cream, which is always great

Regarding bulking, sometimes it's hard to figure out how to add in calories smartly when you're already in a routine. It was initially tough figuring out a way to reverse diet up to where I am now. Adding in more calories will be an even bigger pain. Maybe MOAR milk will do the trick.

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Good morning fellow lifters!

June 19th, 2017 - Monday

AMBW: 139.8lbs
Start: 6:43 A.M.
End: 8:30 A.M.
Time: 107 minutes

Comp Squat

280x1 @6.5 - 0.39 m/s
300x1 @7.5 - 0.34 m/s
315x1 @8.5 - 0.26 m/s

255x4 @7
255x4 @7
255x4 @7
255x4 @7.5

e1RM ~ 335lbs

Comp Bench Press

195x1 @6 - 0.30 m/s
205x1 @7.5 - 0.27 m/s
217.5x1 @9 - 0.18 m/s

175x4 @7
175x4 @7
175x4 @7
175x4 @7

e1RM ~ 226.5lbs

Strict Press

122.5x4 @8
122.5x4 @8.5
122.5x4 @9
100x8 @8


Instagram

Notes

Overall it was a good workout, but my top singles for squat & bench press didn't move the way I'd have liked. It could be due to a number of things, but I'll repeat this session next week and then make adjustments as necessary... I.e. add in MOAR volume.

Squat - I think I missed an RPE 8 top single due to form rather than fatigue or not enough volume. I was able to add 5lbs to each of the prior 2 warm up singles, which moved at identical speeds to last weeks warm up singles. The bar slightly rolled up my back on my top single which threw things off a bit. It was a lot hotter than usual and maybe the sweat had something to do with it, but I'm not 100% sure. Either way, I'll re-try this next week before I consider bumping up volume, or adjusting my supplemental lifts.

Bench Press - I find it really hard to gauge RPE on this lift. On one hand, my top single moved slower and felt harder than usual. On the other hand, when looking at video, maybe it wasn't as bad as it looked? Meh, I'll keep it at an RPE 9 and retry it next week I probably shouldn't had added 2.5lbs. But at the same time, the top warm up singles moved quickly! Frustrating.

Press - Good, but hard. I wonder if I should change programming here. Maybe work up to 1 top single, and then a few backoff sets of 8 reps instead.

I was a bit annoyed this morning but I'm much better now. It's okay if my lifts stagnant for a week or 2. If after 3 weeks this continues to happen, I'll look to make changes.

I think that's all for now. I hope everyone has a wonderful day!

Cheers!

[Mahendra]

Good morning fellow lifters!

June 20th, 2017 - Tuesday

AMBW: 139.0lbs
Start: 6:40 A.M.
End: 8:20 A.M.
Time: 100 minutes

Comp Deadlift

355x1 @7.5 - 0.24 m/s
375x1 @7 - 0.29 m/s .... huh?
385x1 @9 - 0.16 m/s ... WTF?

310x4 @7
310x4 @7
310x4 @7
310x4 @7

e1RM ~ 401 - 421lbs (depending on which single I use)

TnG Bench Press

162.5x8 @7
162.5x8 @7.5
162.5x8 @8.5

Bro Work

Dumbbell Rows
Pull Ups
Dumbbell Upright Rows
Dragon Flags
Crunches


Instagram

Notes

Overall, a good workout this morning. Better than yesterday at least...

Deadlift - Gauging RPE is a pain in the ass on deadlifts. I know I complained about Bench, but this is worse. My warm-up at 355lbs felt OK, and then 375lbs flew up! I figured I'd add 10lbs and see if 385lbs would be an RPE 8, but nope... it was a 9, maybe an 8.5 at best. WTF. Oh well, as long as I'm getting stronger, that's all that matters.

TnG Bench - RPE creeps up fast on this. Maybe I need to increase rest times a bit, but regardless, 3 sets of 8 is all I'd like to do for now.

Everything else - Good.

I think that's all for now. I hope everyone has a wonderful day!

Cheers!

[slowmotion]

lol, for me everything over about 70% on deads is a 9 or 10!

I guess it just takes time and practice to figure that RPE stuff out, even for deads. You'll get there.