Road To Strength

[Gumboots]

PIP1 Week 5 Tuesday
Sleep: 8hrs
Caffeine: None
Music: None

GPP

PIP1 Week 5 Wednesday
Sleep: 8hrs
Caffeine: None
Music: None

Front Squat
45xlots
95lbsx5
135lbsx5
155lbsx8x3

Incline Bench
45xlots
95lbsx5
135lbsx8x3

Notes: Nothing too hard.

[Gumboots]

PIP1 Week 5 Friday
Morning Weight: 182lbs
Sleep: 8hrs
Caffeine: 150mg
Music: Onslaught - Sound of Violence

Squat
45xlotsx2
95lbsx5
135lbsx5
185lbsx5
225lbsx3
275lbsx2
315lbsx1 Add Belt
347.5lbsx2@9.5 e1RM ~370lbs
315lbsx2

Bench
45xlotsx2
95lbsx8
135lbsx8
155lbsx5
185lbsx3
205lbsx2
225lbsx1
247.5lbsx2@9.5 e1RM ~263lbs
225lbsx2
185lbsx5
135lbsx8

Deadlift
135lbsx5
225lbsx3
275lbsx2 Add Belt
305lbsx5@~7 Hook Grip
325lbsx4@~7 DOH Grip
390lbsx3@8.5 e1RM ~443lbs

Weighted Pull-ups
BWx5x2
BW+10lbs x5
BW+20lbs x3
BW+30lbs x1
BW+55lbs x3@9 e1RM ~BW+84lbs (I doubt it)

General Notes: Sleep was good. I wasn't in the mood to kill when I woke up, so I went into this session with an 'average' mindset. Not good enough. I could've done better, and honestly this performance disgusts me. Not to say that I didn't have a good time, but I should've went for another rep on everything. Wasn't focussed enough. Idk what happened, but whatever it was, dieting sucks. I did this workout on a completely empty stomach. Oops

Squat Notes: Did a couple dozen reps with the empty bar then moved on up. On 135,185,225,and 275 my form was more or less perfect. On 315lbs and 347.5lbs I didn't keep my knees out enough. My knees didn't cave, but they were pointed forward too much. I should've focussed and done one more rep at 347.5lbs. Oh well, I hate microloading anyways. 350lbs next.

Bench Notes: Couldn't find the sweet spot to touch on my chest today. Was consistently too low. Everything at 155lbs+ bothered my wrists. And it wasn't my carry position either (I think) Will have to do some research on that. Didn't engage my lats enough at 205lbs+. Brought the bar down too fast after the first rep of 247.5lbs, which is why the 2nd rep of 247.5lbs was as hard as it was. Oddly, on both Squats and Bench I had little energy for back-off sets. 250lbs next.

Deadlift Notes: I did some extra work on these with Hook Grip and DOH Grip just to test them out a little. I think a Belt actually makes more of a difference on Deadlifts then it does on Squats for me. Maybe I just need to wear the Belt tighter on Squats. 305lbsx5 Hook Grip was cake. I suppose that's to be expected (I've Hooked 400lbs before). Then DOH Grip with 325lbsx4 was also cake. I was thinking about it, and I don't think I've ever DOH more than 325lbs. First time I did that was during my LP, about a year ago. If I had to guess, I would say I'm good for 365lbs+ DOH. I'll have to test it out soon. 390lbs was hard, but I think that was slightly influenced by 305 and 325. 395lbs next.

BW+55lbs x3 ties my Weighted Pull-up PR from when I was running 5/3/1. Pull-ups are much harder than Chin-ups for me.

Next Friday's Weights
: Squat 350lbs
: Bench 250lbs
: Deadlift 390lbs

[Gumboots]

PIP1 Week 5 Saturday
Morning Weight: 183lbs
Sleep: 8hrs
Caffeine: 150mg
Music: None

GPP

Press
45xlotsx2
95lbsx3
120lbsx3x3@7 e1RM ~143lbs

Squat w/bands
135lbsx5
225lbsx3
275lbsx2 Add Belt
315lbsx2
365lbsx2
405lbsx1

Notes: Bands add nothing at the top and maybe ~40-45lbs in the bottom.

[Gumboots]

PIP1 Week 6 Sunday
Morning Weight: 182.5lbs
Sleep: 8hrs
Caffeine: 150mg pre-workout
Music: FFDP

Strict Press
45xlotsx2
65lbsx3
85lbsx3
105lbsx3 Add Belt
125lbsx3@8 e1RM ~145lbs

PR 45 Strict shoulder-width Pull-ups in 7 minutes

2ct Pause Squat
45xlotsx2
95lbsx6
135lbsx6
185lbsx6
225lbsx6
250lbsx6@8 e1RM ~316lbs
230lbsx6

2ct Pause Bench
45xlotsx2
95lbsx6
135lbsx6
160lbsx6@7
150lbsx6

2' Deficit Deadlift
135lbsx6
185lbsx6
225lbsx6
250lbsx6@7
235lbsx6

CGBP
45xlotsx2
95lbsx6
135lbsx6
180lbsx6@7
170lbsx6

Notes: Was disappointed about Pull-ups in yesterday's GPP, so I set a PR just to prove to myself that I could. Beltless 2ct Pause Squats for sets of 6 are the devil. My lower back felt mostly recovered, so I might have to Squat/Pull heavy tomorrow or Tuesday.

Next Monday's Weights
: 2ct Pause Squat 255lbs
: 2ct Pause Bench 165lbs
: 2' Deficit Deadlift 255lbs
: CGBP 185lbs

[Gumboots]

PIP1 Week 6 Monday
Morning Waist: 31.5'
Sleep: 8hrs
Caffeine: 150mg
Music: FFDP

Squat w/bands
135lbsx5
225lbsx3
275lbsx2
315lbsx2 Add Belt
365lbsx1
PR 425lbsx1
225lbsx5

Incline Bench (bodybuilding fun, ~30 sec rest)
45lbsx5,95lbsx5,135lbsx7,115lbsx4,95lbsx4,45lbsxlo ts,135lbsx6,95lbsx6,45lbsxlots,125lbsx7,105lbsx3,8 5lbsx3,65lbsx8,45xlots

Chin-ups (~45 sec rest)
11,9,6,4 = 30 total

Notes: 425lbs is the heaviest weight I've ever had on my back. Sunk it ~2 inches below parallel.

[Gumboots]

Week 6 Tuesday
Morning Weight: 182.5lbs
Sleep: 8hrs
Caffeine: 150mg after GPP
Music: FFDP/Onslaught

*GPP
* Did Chin-ups instead of Pull-ups today, got a new PR. 53 Chin-ups in 7 minutes. And I got 16 on my first set. Another PR.

Strict Press
45xlots
95lbsx3
115lbsx1
130lbsx3@9 e1RM ~146lbs

Bench Press
135lbsx4
155lbsx3
185lbsx2
205lbsx1
225lbsx4@10 *e1RM ~253lbs
* This was after Pressing, so I'm not that disappointed.

Power Clean
95lbsx3,3,3
135lbsx1
155lbsx1
175lbsx1
200lbsxF

Deadlift
225lbsx3
275lbsx2
315lbsx1 Add Belt
PR 365lbsx1 DOH, no hook
PR 405lbsx1@9 Hook Grip *e1RM ~422lbs
* Squatted 110%+ of my max yesterday, so not too disappointed.

Notes: I can't call this PIP1 anymore. I am literally just doing what I want. Fuck it, I'm making progress, and that is what matters. Did GPP today, all the way through, including mobility and HIIT. I usually leave the HIIT out, especially since I am not bulking. But I felt good today, so I did it anyways. I find it awesome that my e1RM Press is slowly going up with literally no volume. I've just hit a top set of 3, no back-offs, and add weight next time. Wtf? Bench was ok, considering I did it after Pressing. Power Clean PR is 195lbs. 200lbs might've gone if I took a second attempt (royally screwed up the first one), but decided against it. Deadlifted 365lbs DOH without any slippage at all. 405lbs with Hook Grip went up fine too, although it was harder than 405 usually feels. Prolly cause of the heavy banded squats yesterday. No more heavy work until Friday.

[Gumboots]

Week 6 Wednesday
Morning Weight: 182lbs
Sleep: 8hrs
Caffeine: None
Music: FFDP - Remember Everything

Squat
45xlotsx2
95lbsx5
135lbsx3
185lbsx3
185lbsx15@myendurancesucks
235lbsx3
275lbsx3
315lbsx3 Add Belt
225lbsx12@cardiofordays

Yea.. so that was a mistake. I just might be fucked for Friday. Already had a hour long hot shower and I'm going to take tomorrow completely off. (I hope)

EZ Curl w/ Rope Tricep Pushdown
- 6 sets of 10-8. Full ROM with slow eccentrics.

Barbell Row
95lbsx5
115lbsx5
135lbsx5
155lbsx3
175lbsx1
195lbsx2
200lbsx2

Haven't done Barbell Rows in about 2 years or so. Don't think I ever went past 185, so PR. That said, 195 and 200 were slightly cheated and last rep of 200 was 2 inches from a full ROM.

Friday's Weights
: Squat 350lbs (hopefully)
: Bench 250lbs
: Deadlift 390lbs

[Kooline]

Self programming is the most fun, welcome to the club

[Gumboots]

Haha thx bro. Might not be in the club too long. Ill do my own thing till I stall then I'll prolly move back to PIP1. But by then my cut should be over, and I'll be gaining weight. Fuck yea

[Gumboots]

So I woke up today and my lower back was sore. Still not recovered from Squats on Wednesday. That said, I'm still going to kill it in the gym. Also, I haven't really lost weight/inches off my waist in almost 2 weeks. Time to drop calories from 2900ish to 2700ish. Hopefully that will kickstart some more fat loss. That said, I have noticed changes in the mirror despite keeping the same measurements. The veins on my arms are more likely to stick out rather than just be visible. When working out I can have veins in my calves and shoulders. Possibly because I had more potassium and less sodium than usual the past few days, idk.

For today's workout I want to Squat 350lbs for 3 reps, Bench 250lbs for 3 reps, and Deadlift 395lbs for 6 reps.

Also: I am considering supplementing with Dandelion Root to keep water weight at a minimum. The whole reason for this 'cut' in the first place was for a leaner face and a six-pack. Now that I am ~83kg I don't really care about dropping lower than that. I will make an effort to keep sodium down and potassium up. Once I start gaining weight again (probably around May) my lifts should start improving considerably faster.