M, 6'1", DOB: 1978, Training Since: April 2014, Diet/Programming: Dr. GainzZz

[anticausal]

Thursday, August 3, 2017

Day 4 - Supp DL, Supp Bench

Training Week

Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

Facts

Morning BW: 216.6 lb (+0.8 over last Thursday)
Sleep: 1:11am-9:45am
Time in Bed/Time Asleep: 8h34m/7h41m
Restless/Awake: ??m (25x)/??m (1x)
Before Bed Self-Med: Nothing

Garage Gym Conditions:
Pre-workout Meal: @ t - 1h45m

480 kCal - 61g (C), 9g (F), 34 (P), 1g (Fib)

Cream of Wheat, Honey, Butter, 35g Whey Isolate
175mg caffeine

Day's Macros: 266/260 C, 69/69 F, 246/250 P, 39/45 Fib

Feelz

Aches and Pains: 5/10
DOMS: 5/10
Lower Body Fatigue: 6/10
Upper Back/Torso Fatigue: 5/10
Arm/Chest Fatigue: 5/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Developmental

2" Deficit DL - Rx: x9@7, x9@8, x9@9, x9x1 at -10%

• 315x9@7
• 340x9@8
• 365x9@9
• 330x9@9

Pin OHP (at forehead level) - Rx: x9@7, x9@8, x9@9, x9x1 at -10%

• 115x9@7
• 125x9@8
• 135x9@9
• 120x9@9

Rack Pulls 2" Below Knee - Rx: x10@7, x10@8, x10@9, x10@10

• 315x10@7
• 340x10@8
• 365x10@ab cramp
• 390x10@10

Notes

2" Deficit DL: More cardio gainz.

Pin OHP (at forehead level): No comments.

Rack Pulls 2" Below Knee: I get ab cramps pretty often, but at the end of the 365 set I got what might have been the worst ever. There were probably about 10 to 15 minutes between the last two sets because of the cramp.

It felt tempting to just call it quits after the cramp, but I decided to suck it up and go for the 390 set. I tried to keep things extra tight and controlled, and luckily did not get a cramp.

[anticausal]

Sunday, July 30, 2017

Day 1 - Comp Squat, Comp Bench, Supp Bench

Training Week

Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

Facts

Morning BW: 217.6 lb (+0.6 lb over last Sunday.)
Sleep: 1:57am-11:09am
Time in Bed/Time Asleep: 9h12m/8h11m
Restless/Awake: ??m (14x)/??m (1x)
Pre-Bed Self-Med: Nothing

Pre-workout Meal: @ t - 3h00m

874 kCal - 97g (C), 18g (F), 77g (P), 15g (Fib)

Pancakes, butter, honey, bacon, yogurt, blueberries, whey isolate, psyllium husk fiber.

Day's Macros: 266/260 C, 66/69 F, 243/250 P, 37/45 Fib

Feelz

Aches and Pains: 6/10
DOMS: 3/10
Lower Body Fatigue: 5/10
Upper Back/Torso fatigue: 7/10
Arm Fatigue: 5/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Developmental

Comp Squat - Rx: x1@8, x6@9, x6x2 at -10% of @9 set.

• 225x5@5
• 275x4@6
• 305x1@5
• 320x1@6
• 340x1@7.5
• 360x1@8
• 320x6@9
• 295x6@8
• 295x6@8

Comp Bench - Rx: x1@8, x6@9, x6x2 at -10% of @9 set.

• 205x3@5
• 215x2@5
• 230x1@6
• 245x1@7
• 262.5x1@8
• 235x6@9
• 220x6@8.5
• 220x6@9
  

WG Bench - Rx: x10@6, x10@6, x10x2@8

• 165x10@6
• 175x10@7
• 185x10@8
• 185x10@8

Notes

General: Skipping the heavy walkouts and bench negatives this week. Will bring it back next week.

Comp Squat: Just a meh session. Pretty good considering that I wasn't really into it at all.

Comp Bench: 262.5 is a 2.5 lb PR.

WG Bench: No comments.

[anticausal]

Monday, August 7, 2017

Day 2 - Comp Deadlift, Comp Press, Supp Bench

Training Week

Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

Facts

Morning BW: 219.0 lb (+1 lb over last Monday)
Sleep: 1:24am-9:40am
Time in Bed/Time Asleep: 8h16m/7h24m
Restless/Awake: ??m (16x)/??m (1x)
Pre-Bed Self-Med: Nothing

Pre-workout Meal: @ t - 1h15m

446 kCal 54g (C), 8g (F), 41 (P), 6g (Fib)

• Wheat Bread, Honey, Peanut Butter, Whey Isolate

Day's Macros: 262/260 C, 71/69 F, 253/250 P, 34/45 Fib

Feelz

Aches and Pains:6/10
DOMS: 4/10
Lower Body Fatigue: 7/10
Upper Back/Torso Fatigue: 7/10
Arm/Chest Fatigue:7/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Developmental

Comp Deadlift - Rx: x1@8, x6@9, x6x2 at -10% of @9 set.

• 325x5@8
• 365x4@6
• 405x1@5
• 430x1@7
• 455x1@8
• 405x6@8.5

CG Bench Press - Rx: x7@7, x7@8, x7@9, x7x2 at -10%

• 185x7@6.5
• 195x7@7.5
• 205x7@8.6
• 210x7@9
• 190x7@7.5
• 185x7@7

Notes

Comp Deadlift: Absolutely wrecked today. @8 single is -20 lb over last week. I opted to drop the backoff sets here.

CG Bench: This has been my OHP slot, but I decided to move it to Wednesday because of the heavy Sunday benching. Arms were even more fatigued today than last week. That tonnage peak last week definitely did its damage.

[anticausal]

Wednesday, August 9, 2017

Day 3 - Supp Squat, Supp Bench

Training Week

Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

Facts

Morning BW: 216.0 lb (-1.2 lb over last Wednesday)

Pre-workout Meal: @ t - 1h45m

446 kCal - 54g (C), 8g (F), 41 (P), 6g (Fib)

Wheat bread, peanut butter, honey, whey isolate

Day's Macros: 261/260 C, 69/69 F, 251/250 P, 50/45 Fib

Feelz

Aches and Pains: 5/10
DOMS: 3/10
Lower Body Fatigue: 6/10
Upper Back/Torso Fatigue: 6/10
Arm/Chest Fatigue: 6/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Developmental

3-2-0 Tempo HBBS - Rx: x7@7, x7@8, x7@9, x7x2 at -10%

• 185x7@7
• 205x7@8
• 225x7@9
• 205x7@9
• 205x7@9

Comp Press - Rx: x1@8, x6@9, x6x2 at -10% of @9 set.

• 125x3@6
• 135x2@6.5
• 140x1@6
• 145x1@7
• 150x1@7.5
• 155x1@8.5
• 135x6@8.5
• 120x6@8
• 120x6@8

Notes

3-2-0 Tempo HBBS: Shockingly exhausting and unpleasant.

Comp Press: A little better than last week. I was hoping for more of an improvement by moving this to Wednesday. Oh well, at least it was something.

[anticausal]

Thursday, August 10, 2017

Day 4 - Supp DL, Supp Bench

Training Week

Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

Facts

Morning BW: 216.6 lb (unchanged over last Thursday)
Sleep: 1:14am-9:37am
Time in Bed/Time Asleep: 8h23m/7h38m
Restless/Awake: ??m (15x)/??m (2x)
Before Bed Self-Med: Nothing

Garage Gym Conditions:
Pre-workout Meal: @ t - 1h45m

480 kCal - 61g (C), 9g (F), 34 (P), 1g (Fib)

Cream of Wheat, Honey, Butter, 35g Whey Isolate
175mg caffeine

Day's Macros: 266/260 C, 69/69 F, 246/250 P, 39/45 Fib

Feelz

Aches and Pains: 5/10
DOMS: 5/10
Lower Body Fatigue: 7/10
Upper Back/Torso Fatigue: 5/10
Arm/Chest Fatigue: 6/10
Motivation: 4/10
Stress: 5/10

Training

Theme: Developmental

Rack Pulls 2" Below Knee - Rx: x7@7, x7@8, x7@9

• 315x7@5
• 365x7@6
• 405x7@7
• 425x7@8
• 455x7@9

EZ Bar Curls - Rx: x7@7, x7@8, x7@9, x7x2 at -10%

• (40+Bar)x7@6
• (50+Bar)x7@7
• (60+Bar)x7@8
• (70+Bar)x7@9
• (60+Bar)x7@8.5
• (60+Bar)x7@9

Romanian Deadlifts - Rx: x10@6, x10@7, x10x2@8

• 225x10@6
• 275x10@7
• 295x10@8
• 295x10@8

Notes

Rack Pulls 2" Below Knee: Heaviest I've gone on a Thursday in several months. Let's see how comp DL does on Monday.

EZ Bar Curls: No comments.

Romanian Deadlifts: I had to force myself. Simply did NOT want to do these.

[anticausal]

Sunday, August 13, 2017

Day 1 - Comp Squat, Comp Bench

Training Week

Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

Facts

Morning BW: 218.0 lb (+0.4 lb over last Sunday.)
Sleep: 1:54am-11:44am
Time in Bed/Time Asleep: 9h12m/8h52m
Restless/Awake: ??m (12x)/??m (17x)
Pre-Bed Self-Med: Nothing

Pre-workout Meal: @ t - 3h00m

874 kCal - 97g (C), 18g (F), 77g (P), 15g (Fib)

Pancakes, butter, honey, bacon, yogurt, blueberries, whey isolate, psyllium husk fiber.

Day's Macros: 266/260 C, 66/69 F, 243/250 P, 37/45 Fib

Feelz

Aches and Pains: 4/10
DOMS: 3/10
Lower Body Fatigue: 4/10
Upper Back/Torso fatigue: 5/10
Arm Fatigue: 5/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Low Stress

Comp Squat - Rx: x1@8, x5@9

• 225x5@5
• 275x5@6
• 305x2@6
• 325x1@6
• 345x1@7
• 365x1@8.5
• 325x5@9

Comp Bench - Rx: x1@8, x5@9

• 205x3@5
• 215x2@5
• 230x1@6
• 245x1@7
• 265x1@8
• 242.5x5@9

Notes

General: Had something important come up and needed to make my workout short. Instead of making today an anomaly, I decided to go ahead and turn this in to a low stress week. Not sure I REALLY need one, but it can't hurt.

Comp Squat: Not bad, but not great.

Comp Bench: This was actually pretty nice. 265 is another 2.5 lb PR (last week I did 262.5 for a 2.5 lb PR). Bench keeps moving, slowly but surely.

I wish I would have just done 245x5 for the @9 set. I'm pretty sure 242.5 is a 7.5 lb PR for x5s.

[Chris McCarthy]

Great Bench!

[anticausal]

Monday, August 14, 2017

Day 2 - Comp Deadlift, Supp Bench

Training Week

Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

Facts

Morning BW: 218.4 lb (-0.6 lb over last Monday)
Sleep: 1:27am-9:45am
Time in Bed/Time Asleep: 8h18m/7h15m
Restless/Awake: ??m (15x)/??m (2x)
Pre-Bed Self-Med: Nothing

Pre-workout Meal: @ t - 1h15m

446 kCal 54g (C), 8g (F), 41 (P), 6g (Fib)

• Wheat Bread, Honey, Peanut Butter, Whey Isolate

Day's Macros: 262/260 C, 71/69 F, 253/250 P, 34/45 Fib

Feelz

Aches and Pains:6/10
DOMS: 4/10
Lower Body Fatigue: 7/10
Upper Back/Torso Fatigue: 7/10
Arm/Chest Fatigue:7/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Low Stress

Comp Deadlift - Rx: x1@8, x5@9

• 325x5@8
• 365x4@6
• 405x1@5
• 435x1@6
• 455x1@7
• 475x1@8
• 440x5@8.5

WG Bench Press - Rx: x7@7, x7@8, x7@9

• 185x7@6
• 200x7@7
• 215x7@8
• 225x7@9

Notes

Comp Deadlift: Much better than last week. 475 was an easyish 8. I expected 440x5 to be a 9, but I guess I undershot the weight a bit.

WG Bench: Middle fingers on Olympic rings.

Great Bench!

Thanks!

[anticausal]

Wednesday, August 16, 2017

Day 3 - Supp Squat, Supp Bench

Training Week

Day 1 (Sun)| Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

Facts

Morning BW: 218.0 lb (+2.0 lb over last Wednesday)
Sleep: 1:34am-10:30am
Time in Bed/Time Asleep: 8h56m/8h1m
Restless/Awake: ??m (11x)/??m (3x)
Pre-Bed Self-Med: Nothing

Garage Gym Conditions:
Pre-workout Meal: @ t - 1h45m

446 kCal - 54g (C), 8g (F), 41 (P), 6g (Fib)

Wheat bread, peanut butter, honey, whey isolate

Day's Macros: 261/260 C, 69/69 F, 251/250 P, 50/45 Fib

Feelz

Aches and Pains: 5/10
DOMS: 3/10
Lower Body Fatigue: 6/10
Upper Back/Torso Fatigue: 6/10
Arm/Chest Fatigue: 7/10
Motivation: 3/10
Stress: 5/10

Training

Theme: Low Stress

2ct Paused HBBS - Rx: x7@7, x7@8, x7@9

• 185x7@6
• 225x7@7
• 245x7@8
• 260x7@9

Comp Press - Rx: x1@8, x6@9, x6x2 at -10% of @9 set.

• 125x3@6
• 135x2@6.5
• 142.5x1@6
• 147.5x1@7
• 152.5x1@8.5
• 157.5x1@9
• 140x5@9

Notes

General: Motivation is kinda in the dumps.

3-2-0 Tempo HBBS: No comments.

Comp Press: Frustrating. The only lift that hasn't really gone up at all in the last 1.5 years.

[anticausal]

Sunday, August 20, 2017

Day 1 - Comp Squat, Comp Bench

Training Week

Day 1 (Sun) | Day 2 (Mon) | GPP 1 (Tue) | Day 3 (Wed) | Day 4 (Thu) | GPP 2 (Fri) | Off (Sat)

Facts

Morning BW: 216.0 lb (+0.6 lb over last Sunday.)
Sleep: 1:50am-11:50am
Time in Bed/Time Asleep: 10h00m/8h44m
Restless/Awake: ??m (21x)/??m (3x)
Pre-Bed Self-Med: Nothing

Pre-workout Meal: @ t - 3h00m

874 kCal - 97g (C), 18g (F), 77g (P), 15g (Fib)

Pancakes, butter, honey, bacon, yogurt, blueberries, whey isolate, psyllium husk fiber.

Day's Macros: 266/260 C, 66/69 F, 243/250 P, 37/45 Fib

Feelz

Aches and Pains: 5/10
DOMS: 3/10
Lower Body Fatigue: 5/10
Upper Back/Torso fatigue: 5/10
Arm Fatigue: 5/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Developmental

Comp Squat - Rx: x1@8, x5x5 at -20% of @8 single

• 225x5@5
• 275x5@6
• 305x2@6
• 325x1@6
• 345x1@7.5
• 365x1@9
• 285x5@7.5
• 285x5@7
• 285x5@7.5
• 285x5@7.5
• 285x5@7.5
  

Comp Bench - Rx: x1@8, x5x5 at -20% of @8 single

• 205x3@6
• 220x2@6
• 235x1@6
• 250x1@7
• 267.5x1@8
• 215x5@7
• 215x5@7
• 215x5@7
• 215x5@6.5
• 215x5@7

Notes

Comp Squat: The singles felt heavier than last week.

Comp Bench: +2.5 lb on the top single compared to last week. Third PR in as many weeks.