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

[anticausal]

Thursday, December 7, 2017

Day 3 - Supp Squat, Supp Bench

Training Week

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

Facts

Morning BW: 213.4 lb (-3.4 lb over last Wednesday)
Sleep: 12:49am-10:00am
Time in Bed/Time Asleep: 9h11m/8h4m
Restless/Awake: ??m (19x)/??m (1x)
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: 6/10
DOMS: 5/10
Lower Body Fatigue: 6/10
Upper Back/Torso Fatigue: 7/10
Arm/Chest Fatigue: 6/10
Motivation: 4/10
Stress: 6/10

Training

Theme: Low Stress

3-2-0 HBBS - Rx: x6@7, x6x2@8s

• 185x6@7
• 225x6@8
• 225x6@8

WG Bench - Rx: x6@7, x6@8, x6@9

• 185x6@6
• 205x6@7
• 215x6@8
• 225x6@8.5
• 230x6@9

Notes

General: Horrible week. Just trying to do enough to stave off a slide into atrophy. I'm eating as normal, but the weight loss is a little concerning considering the fact that I usually maintain on these macros.

3-2-0 HBBS: My torso has felt like a mangled wreck for the past few weeks. No joy in this at all.

WG Bench: No comments.

[anticausal]

Sunday, December 10, 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: 213.8 lb (-1.8 lb over two Sundays ago.)
Sleep: 2:06am-12:10pm
Time in Bed/Time Asleep: 10h04m/8h44m
Restless/Awake: ??m (24x)/??m (4x)
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: 7/10
DOMS: 5/10
Lower Body Fatigue: 5/10
Upper Back/Torso fatigue: 7/10
Arm Fatigue: 6/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Developmental

Comp Squat - Rx: x1@8, x7x4 at -20% of single

• 225x5@5
• 275x5@6 (+belt)
• 305x2@6
• 325x1@7.5
• 335x1@8
• 275x7@7
• 275x7@7
• 275x7@7.5
• 275x7@8

Comp Bench - Rx: x1@8, x7x4 at -15% of single

• 210x3@5
• 225x2@6
• 240x1@6
• 250x1@7
• 260x1@8.5
• 225x7@8
• 225x7@8
• 225x7@8
• 225x7@8.5

Notes

Comp Squat: Still feeling like a mess. The single was a joke. And the x7 sets were exhausting. I was jelly afterwards. A week of low volume is enough to decondition me.

Comp Bench: Not bad, but I think it would have been better if I wasn't so knocked out by the squats.

[anticausal]

Monday, December 11, 2017

Comp Deadlift - Rx: x1@8, x7x2 at -20% of single

• 325x5@5
• 365x4@5 (+hook)
• 415x1@5 (+belt)
• 455x1@6.5
• 480x1@8

Yup, this is all I did on Monday. The soreness and fatigue from Sunday's volume jump was absolutely incredible.

I'll get my shit together again one of these days. :-) Right now training just isn't a big priority, and I'm admittedly slacking. When I feel as bad as I did Monday, I just don't have that extra commitment to force through.

[anticausal]

Wednesday, December 13, 2017

Day 3 - Supp Squat, Comp Press

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: 213.6 lb (-0.6 lb over last Wednesday)
Sleep: 1:22am-10:33am
Time in Bed/Time Asleep: 9h11m/8h1m
Restless/Awake: ??m (19x)/??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: 5/10
Lower Body Fatigue: 5/10
Upper Back/Torso Fatigue: 5/10
Arm/Chest Fatigue: 6/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Developmental

Pin Squat - Rx: x5@7, x5x3@8s

• 225x5@6
• 255x5@7
• 275x5@8
• 275x5@8
• 275x5@8.5

TnG Bench - Rx: x5@7, x5@8, x5x3@9s

• 205x5@6
• 215x5@7
• 225x5@8
• 235x5@9
• 235x5@9
• 235x5@9

DB Curls - Rx: x7@6, x7@7, x7x3@8s

• 25x8@6
• 35x8@7
• 40x8@8
• 40x8@8

Notes

Pin Squat: Not horrible.

TnG Bench: A bit weak. I did 240x5x3@9s a couple weeks ago, for reference.

DB Curls: No comments.

[anticausal]

Thursday, December 14, 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: 214.0 lb (+0.6 lb over two Thursdays ago)
Sleep: 1:09am-10:05am
Time in Bed/Time Asleep: 8h56m/7h53m
Restless/Awake: ??m (12x)/??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

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: 5/10
Upper Back/Torso Fatigue: 6/10
Arm/Chest Fatigue: 7/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Developmental

0-2-3 Temp DL - Rx: x5@6, x5@7, x5x3@8s

• 315x5@6
• 335x5@7
• 355x5@7.5
• 355x5@7.5
• 355x5@7.5
• 355x5@7.5

3-2-0 Tempo WG Bench - Rx: x5@6, x5@7, x5x3@8s

• 185x5@7
• 195x5@8
• 195x5@8
• 195x5@8

Overhead Press - Rx: x8@6, x8@7, x8x3@8s

• 95x8@6.5
• 100x8@7.5
• 105x8@9
• 100x8@9

Notes

Sumo DL: My torso had that ripping apart feeling, so I decided to do 4 top sets at slightly less than RPE 8 instead of 3 at 8s.

WG Bench: Not very strong here.

Overhead Press: It's been about 4 weeks since I've done any sort of pressing. Obviously I have some rebuilding to do.

[anticausal]

Sunday, December 17, 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: 214.8 lb (+1.0 lb over last Sunday)
Sleep: 1:41am-11:54pm
Time in Bed/Time Asleep: 10h13m/9h16m
Restless/Awake: ??m (23x)/??m (4x)
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: 5/10
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, 3 sets at same weight as @8 single, do as many reps as needed to hit RPE 9

• 225x5@5
• 275x5@6 (+belt)
• 305x2@6
• 325x1@7
• 345x1@8
• 345x3@9
• 345x3@9
• 345x3@9

Comp Bench - Rx: x1@8, 4 sets at same weight as @8 single, do as many reps as needed to hit RPE 9

• 210x3@5
• 225x2@6
• 240x1@6
• 250x1@7
• 260x1@8
• 260x2@9
• 260x2@9
• 260x2@9
• 260x2@9.5

Notes

Comp Squat: I actually felt good today. The single wasn't as strong as I expected, but I surprised myself with the 345x3x3. My upper back felt like it was holding together.

I did take an ibuprofen pre-workout, so that might have helped. Maybe I should do that more often. The cons are "you're masking the pain, and potentially causing more damage". But on the other hand, I think that with less pain I can focus on form better, and reduce risk of injury.

Comp Bench: A little weak here. On a good day, those doubles would have been triples.

[anticausal]

Monday, December 18, 2017

Day 2 - Comp Deadlift, Supp Bench

Training Week

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

Facts

Morning BW: 216.6 lb (+1.4 lb over last Monday)
Sleep: 12:58am-9:50am
Time in Bed/Time Asleep: 8h52m/7h58m
Restless/Awake: ??m (20x)/??m (3x)
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:5/10
DOMS: 5/10
Lower Body Fatigue: 5/10
Upper Back/Torso Fatigue: 6/10
Arm/Chest Fatigue: 7/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Developmental

Comp Deadlift - Rx: x1@8, x7x4 at -25% of top single

• 325x5@5
• 365x4@5 (+hook)
• 415x1@6 (+belt)
• 455x1@7
• 480x1@8
• 385x7@7
• 385x7@7
• 385x7@7.5

2ct Paused Bench - Rx: x4@7, x4@8, x4x2@9s

• 185x4@6
• 205x4@7
• 215x4@8
• 225x4@9
• 225x4@9

Notes

Comp Deadlift: Weak single again this week. Hopefully I'll be back to 505@8 next week.

2ct Paused Bench: No comments.

[anticausal]

Wednesday, December 20, 2017

Day 3 - Supp Squat, Comp Press

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: 213.8 lb (+0.1 lb over last Wednesday)
Sleep: 1:03am-9:56am
Time in Bed/Time Asleep: 8h53m/8h2m
Restless/Awake: ??m (17x)/??m (2x)
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: 6/10
DOMS: 5/10
Lower Body Fatigue: 6/10
Upper Back/Torso Fatigue: 8/10
Arm/Chest Fatigue: 7/10
Motivation: 4/10
Stress: 5/10

Training

Theme: Developmental

3-2-0 Squat - Rx: x4@7, x4x2@8s

• 225x4@7
• 255x4@8
• 255x4@8

WG 3-2-0 Bench - Rx: x4@7, x4@8, x4@9

• 185x4@7
• 195x4@8
• 205x4@9

Notes

General: Garbage workout. Felt like shit.

[anticausal]

Lots of backlog! I was on vacation from the 22nd to the 7th, and haven't logged a thing since December 20th. Training has continued to be lack luster, but I'm at least maintaining strength. Biggest problem has been upper back and torso pain. I wish I could find a solution to this. It's pretty demotivating.

--

Thursday, December 21, 2017

Sumo DL - Rx: x4@6, x4@7, x4@8

• 315x4@5
• 365x4@6
• 385x4@7
• 405x4@8

OHP - Rx: x8@7, x8@8, x8x2@9s

• 95x8@6.5
• 100x8@7.5
• 105x8@9
• 100x8@9

--------------------------------------------------------------------------------------------------------
Week of 12-24-17

Off (Sun)| Off (Mon) | Day 1 (Tue) | Day 2 (Wed) | GPP (Thu) | Day 3 (Fri) | Off (Sat)
--------------------------------------------------------------------------------------------------------
Tuesday, December 26, 2017

Comp Squat - Rx: x1@8

• 225x5@5
• 275x5@6 (+belt)
• 305x2@6
• 325x1@7

I went 5 days without working out, so I was rusty. I could feel something slightly pull in my hamstring on the 305x2 set. I felt it even more on the 325 single, so I stopped.

Comp Bench - Rx: x1@8

• 210x3@5
• 225x2@6
• 240x1@6
• 250x1@7
• 260x1@8
• 230x7@8.5
• 230x7@9
• 230x7@9

Wednesday, December 27, 2017

Comp Deadlift - Rx: x1@8, Two sets until RPE 8 at -20% of single

• 325x5@7
• 365x4@7 (+hook)
• 405x1@6 (+belt)
• 445x1@7
• 475x1@8
• 385x7@8
• 385x8@8

2ct Paused Bench - Rx: x4@7, x4@8, x4x2@9s

• 185x4@6
• 205x4@7
• 215x4@8
• 215x4@9
• 215x4@9

Friday, December 29, 2017

3-2-0 Tempo LBBS - Rx: x3@6, x3@7, x3@8

• 225x3@6
• 250x3@7
• 275x3@8.5

WG Speed Bench - Rx: x6@6, x6@7, x6@8

• 185x6@6
• 205x6@7.5
• 215x6@8.5

I was planning to start the next training week the next day (on Saturday), without any gap, so I did a very light workout on this day.

[anticausal]

----------------------------------------------------------------------------------------------------------------------------
Week of 12-31-17

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

Saturday, December 30, 2017

Comp Squat - Rx: x1@8, 3 sets at the single weight, rep until RPE 8. One set until RPE 8 at -15% of single.

• 225x5@5
• 275x5@6 (+belt)
• 305x2@6
• 325x1@7
• 345x1@8
• 345x1@8
• 345x1@8
• 345x1@8
• 295x8@8.5

This was kind of a recovery session, after basically not squatting the previous week.

Comp Bench - Rx: x1@8, x2x3 at single weight. One set until RPE 8 at -10% of single.

• 210x3@5
• 225x2@6
• 240x1@6
• 250x1@7
• 260x1@7.5
• 265xF (half rep, got it to the lower hooks)
• 250x2@9
• 250x2@9
• 250x2@9
• 225x8@8

Since I failed the 265 single, I lowered the weight a little more on the doubles.

Monday, January 1, 2018

Comp Deadlift - Rx: x1@8, x3x1 at single weight

• 325x5@7
• 365x4@7 (+hook)
• 405x1@6 (+belt)
• 445x1@7
• 475x1@7.5
• 495x1@8.5
• 475x3@9.5

3-2-0 Tempo bench - Rx: x3@7, x3@8, x3x3@9s

• 185x3@7
• 195x3@8
• 205x3@9

Gym was closing early, so I cut this one short.

Wednesday, January 3, 2018

2ct Paused Squat - Rx: x3@7, x3@8, x3@9, x3x4 at -9%

• 225x3@7
• 250x3@8
• 275x3@9
• 250x3@7.5
• 250x3@8
• 250x3@8
• 250x3@8

WG Paused Bench - Rx: x3@7, x3@8, x3x8@9s

• 185x3@6
• 205x3@7
• 215x3@8
• 225x3@9
• 225x3@9
• 225x3@9
• 225x3@9
• 225x3@9
• 225x3@9
• 225x3@9
• 225x3@9

DB Curls - Rx: x8@6, x8@7, x8x3@8

• 25x8@6
• 35x8@7
• 40x8@8
• 40x8@8
• 40x8@8.5

Thursday, January 4, 2018

Sumo DL - Rx: x3@6, x3@7, x3x4@8s

• 365x3@6
• 385x3@7
• 405x3@8
• 405x3@8
• 405x3@8
• 405x4@8

OHP - Rx: x3@7, x3x8@8s

• 115x4@7
• 125x3@7
• 135x3@7.5
• 135x3@8
• 135x3@8
• 135x3@8
• 135x3@8
• 135x3@8
• 135x3@8.5
• 135x3@8.5

Been neglecting OHP for a while because of a feeling of weakness in my lower back when pressing. That feeling seems to be gone now, but my strength here has faded.

CG Bench - Rx: x8@7, x8@8, x8x2@9s

• 175x8@7
• 185x8@8
• 185x8@8.5
• 185x8@9