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

[anticausal]

Monday, January 29, 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	219.8 lb (+1.4 lb over last Monday)
Sleep	12:40am-8:30am
Time in Bed/Time Asleep	7h50m / 7h1m
Times Restless/Times Awake	14x / 2x
Before Bed Self-Med	Nothing

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/Chest Fatigue: 7/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Sports Form

Comp Deadlift Rx: x1@8, x2x4@8s

5x325@7 4x365@5.5 1x415@5.5 1x455@6 1x480@7 1x500@8 2x460@7.5 2x460@7.5 2x460@7.5 2x460@7.5

Notes: Achy and somewhat fatigued, but it turned out ok. I aimed low on the weight for the doubles. If I didn't feel so fatigued and nasty, they would have been at 475 or 480.

Incline Bench Rx: x4@7, x4@8, x4x3@9s

4x185@7 4x195@8 4x205@9 4x205@9 4x205@9 15x135@N/A

Notes: The 15x135 was just for fun.

[anticausal]

Wednesday, January 31, 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	216.2 lb (-2.4 lb over last Wednesday)
Sleep	1:06am-10:21am
Time in Bed/Time Asleep	9h15m / 8h1m
Times Restless/Times Awake	21x / 4x
Before Bed Self-Med	Nothing

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

Feelz

Aches and Pains: 6/10
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: Sports Form

General Notes:

Yolk/Safety Bar Squat Rx: sets of 4 (learn the lift)

5x135@7 4x205@8 4x225@8 4x245@9.5 4x205@7.5 4x205@7.5

Notes: So this gym has a Elite FS Yolk Bar, and I decided to give it a try. HOLY CRAP THESE ARE HARD. The moment arm created by the bend in the bar, placing the weights forward is insane. I think the center of mass is farther forward than a front squat (at least for me).

My abs felt like they were going to rip apart. Even simply standing with the bar is a workout because of that moment arm. It could actually make for a good isometric exercise.

I will definitely be coming back to this in the future.

Push Press Rx: x4@7, x4@8, x4x3@9s

4x115@7 4x135@8 4x145@9 4x145@9 4x145@9.5

Notes: I need to film myself doing these. I have a feeling I'm mangling the movement or just plain doing it wrong. 145x4 shouldn't feel this hard.

CG Floor Press Rx: x8@6, x8@7, x8x3@8s

8x135@6 8x155@7 8x175@7.5 8x185@8 8x185@8.5

Notes: No comments.

[anticausal]

Thursday, February 1, 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	217.8 lb (+0.4 lb over last Thursday)
Sleep	1:19am-10:05am
Time in Bed/Time Asleep	8h46m/7h46m
Times Restless/Times Awake	16x / 5x
Before Bed Self-Med	Nothing

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

Feelz

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

Training

Theme: Sports Form

Rack Pull 2" Below Knees Rx: x4@7, x4@8, x4@9

405x4@6 455x4@7 475x4@8 495x4@9

Notes: Felt pretty much just as strong as last week. I find this promising for my DL realization. Hoping to hit 550 or even 560.

2" Towel Press Rx: x4@7, x4@8, x4x2@9

210x4@6 220x4@7 230x4@8 240x4@9 240x4@9

Notes: Not feeling very strong here.

Overhead Press Rx: x8@7, x8@8, x8x2@9s

95x8@6 105x8@7 115x8@8.5 115x8@9

Notes: No comments.

[anticausal]

Sunday, February 4, 2018

Day 1 - Comp 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	216.8 lb (-1.4 lb over last Sunday)
Sleep	1:22am-11:48am
Time in Bed/Time Asleep	10h26m / 9h31m
Times Restless/Times Awake	23x / 2x
Before Bed Self-Med	Nothing

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: 6/10
Arm/Chest Fatigue: 6/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Low Stress

General Notes: This will be the last training week before realization. Then it's on to some weight loss next cycle.

So I'm trying something new this pre-realization week. I'm going to do an @7 single on each day, followed up by some fun exercises and conditioning.

Comp Squat Rx: x1@7

5x225@6 5x275@6 3x300@6 1x315@6 1x335@7

Notes: I did not have much strength, and everything felt off. I forgot my stupid kneeve sleeves again, so that might have had something to do with it.

Misc Conditioning:

180 lb tire flips: 50 yards x 3

I wish they had a heavier tire.

Sled+175 lb sled kicks: 25 yards x 2

Basically, I load the sled up and kick it with my right foot, then left, then right, and so on down the field. I already push the sled for conditioning, so I wanted to do something different.

[anticausal]

I haven't been logging GPP for the last few weeks. Since I started working out at this gym I've been doing sled pushes instead of my stationary bike HIIT. I like it A LOT better. I started with the sled + 115 lb and just kept adding 5 lb each time. Now at 140 lb. I will continue adding 5 lb each time, but I think I might have to increase rest times a little. Last Friday was getting borderline with how brutal it was.

I walk the sled exactly like in the Rippetoe Prowler video.

GPP Backlog

Tuesday, January 16, 2018

Sled Push	(Sled + 115lb) x 25 yards x 10 pushes 1:30 rest between pushes
Alternating Chin/Pullups	30 reps in ~11 minutes

Friday, January 19, 2018

Sled Push	(Sled + 120lb) x 50 yards x 5 pushes 2:00 rest between pushes
Chinups (Sets of 5)	BWx5x6 = 30 reps in ~ 11 minutes

Tuesday, January 23, 2018

Sled Push	(Sled + 125lb) x 50 yards x 5 pushes 2:00 rest between pushes
Alternating Chin/Pullups	30 reps in ~11 minutes

Friday, January 26, 2018

Sled Push	(Sled + 130lb) x 50 yards x 5 pushes 2:00 rest between pushes
Chinups (Sets of 5)	BWx5x6 = 30 reps in ~ 11 minutes

Tuesday, January 30, 2018

Sled Push	(Sled + 135lb) x 50 yards x 5 pushes 2:00 rest between pushes
Alternating Chin/Pullups	30 reps in ~11 minutes

Friday, February 2, 2018

Sled Push	(Sled + 140lb) x 50 yards x 5 pushes 2:00 rest between pushes
Chinups (Sets of 5)	BWx5x6 = 30 reps in ~ 11 minutes

[anticausal]

Monday, February 5, 2017

Day 2 - Comp Deadlift, Comp Bench

Training Week

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

Facts

Morning BW	217.6 lb (-2.2 lb over last Monday)
Sleep	12:59am-10:06am
Time in Bed/Time Asleep	9h7m / 7h36m
Times Restless/Times Awake	23x / 5x
Before Bed Self-Med	Nothing

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/Chest Fatigue: 7/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Low Stress

General Notes:

Comp Deadlift Rx: x1@7

325x5@7 365x4@5.5 425x1@5.5 455x1@6 475x1@7

Notes: I kinda felt like shit. Glad I had no volume programmed.

Comp Bench Rx: x1@7

225x2@6 240x1@6 250x1@7.5

Notes: Weak and achy.

[anticausal]

Wednesday, February 7, 2017

Day 3 - Supp Squat, Supp Bench

Training Week

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

Facts

Morning BW	216.8 lb (+0.6 lb over last Wednesday)
Sleep	12:44am-9:31am
Time in Bed/Time Asleep	8h47m / 7h45m
Times Restless/Times Awake	18x / 4x
Before Bed Self-Med	Nothing

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/Chest Fatigue: 7/10
Motivation: 5/10
Stress: 5/10

Training

Theme: Low Stress

Yolk Bar Squat Rx: Just to warm up

75x8 145x8 165x8

Notes: I just wanted to be fully warmed up for press. Injuring myself on pressing relatively cold has been a common occurrence.

OHP Press Rx: x1@7

115x5@7 125x4@8 135x3@8.5 140x1@9

Notes: All of the sudden today my left shoulder is hurting. Also, I absolutely suck at pressing. Unless I get inspired on the last day, I'm not pressing this realization. There is 0% chance of a PR, and more likely it will be 10 lb or more below my PR.

TnG Bench Rx: Just going by mood

135x10 185x10 205x8

Notes: No comments.

[anticausal]

GPP

Tuesday, February 6, 2018

Sled Push	(Sled + 145lb) x 50 yards x 5 pushes 2:00 rest between pushes
Alternating Chin/Pullups	30 reps in ~11 minutes

Friday, February 9, 2018

Sled Push	(Sled + 145lb) x 50 yards x 6 pushes 2:00 rest between pushes
Chinups (Sets of 5)	Skipped

Realization starts Sunday, so I decided not to add anymore weight to the sled this time and also skipped the chinups. Just hoping for as much recovery and freshness as possible. I did add one extra 50 yard push, just because I felt like it at the time.

[anticausal]

Sunday, February 4, 2018

Day 1 - Comp Squat Realization

Training Week

Squat (Sun) | Bench (Mon) | Off (Tue) | Deadlift (Wed) | Press (Thu) | GPP 2 (Fri) | Off (Sat)

Facts

Morning BW	216.4 lb (-0.4 lb over last Sunday)
Sleep	1:22am-11:47am
Time in Bed/Time Asleep	10h25m / 9h23m
Times Restless/Times Awake	9x / 13x
Before Bed Self-Med	Nothing

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/Chest Fatigue: 5/10
Motivation: 5/10
Stress: 5/10

Training

Realization

Comp Squat Rx: x1@8, x1@9, x1@10

225x5@6 275x4@6 305x2@6 325x1@6 345x1@7 355x1@8.5 370x1@10

Notes: Disappointing, but not surprising. I haven't squatted over 345 in about 2 months. What's even more ridiculous is that I feel like the walkout is harder than the squat. I don't know what the fuck is wrong with me and my squat.

Last realization (September 2017) I squatted 385, so this is a 15 lb drop. I peaked poorly. I was in a motivation pit from November to January. Once I got out of it I started doing better, but I was effectively increasing volume at the end of my cycle based purely on better mood (stopped cutting workouts short due to fatigue and low motivation). Oh well, whatever. I expect my DL to PR this time for sure, so I have that going for me.

Video: Squat Realization February 11, 2018

[anticausal]

Just a quick note. I tried doing my bench realization today, and my left shoulder was hurting. I felt this first doing press last Wednesday. I realized on Friday where it came from: pushing the sled. The pain is not THAT bad. I worked up to 250x1, but then failed 260. That is 5 lb lighter than my normal @8 single over the past few weeks.

I think I will try once more tomorrow, but if I feel significant pain or that the weights aren't really moving, I'll cut it short during warmups. In that case I'll deadlift Wednesday, then try once more to realize bench on Thursday.

Horrible bench realizations are the norm for me, so this is not surprising. I'm only really disappointed with the potential shoulder problem.