Road To Strength

[Gumboots]

I didn't hit any of my goals today. They were very ambitious goals considering I am in a calorie deficit and wasn't fully recovered.

Week 6 Friday
Morning Weight: 181lbs
Sleep: 9hrs
Caffeine: 200mg
Music: Korn

Squat
45xlotsx2
135lbsx5
185lbsx5
225lbsx3
275lbsx2
315lbsx1 Add Belt
350lbsx2@10 e1RM ~365lbs
315lbsx2

Bench
45xlotsx2
135lbsx5
155lbsx4
185lbsx3
205lbsx2
225lbsx1
250lbsx1@10 e1RM ~250lbs
225lbsx3x2
195lbsx5x2

Deadlift
135lbsx5
225lbsx3
275lbsx2
315lbsx1 Add Belt
395lbsx2@9 e1RM ~429lbs

Notes: I need to revaluate. My Squat and Deadlift are still doing well, but my Bench Press is dead in the water. I have legit lost strength. However, I believe I can still Bench more than 250lbs. Today was not a good indicator of my current Benching strength. This is because of Squats. The second rep of 350lbs took forever. It was a 7+ second grinder. I was absolutely fucked afterward. During Squat warm-ups I kept going 2-3 inches below parallel. After 315 I realized I couldn't do that for the workset. Both reps of 350lbs were below parallel, but not by much. I used a different Bench than usual. it wasn't as stable. Also, I widened my grip by 1' on each side of the bar. I couldn't get as tight as I normally do. I think I'm good for a 260-265 Bench.

Deadlifts didn't go as well as I had hoped, but again I was fucked after Squats. Next time will be better. Bad days happen more often on a diet.

Next Friday's Weights
: Squat 352.5lbs
: Bench 251lbs
: Deadlift 397.5lbs

[Gumboots]

Week 6 Saturday
Morning Waist: 31'
Sleep: 9hrs
Caffeine: None
Music: 24/7 - Point of No Return

GPP
40 Pull-ups in 7 minutes
70 Hanging Leg Raises in 7 minutes
50 Hammer Curls (35s) in 7 minutes
HIIT Conditioning
Mobility

Notes: Did HIIT outside today. Weather is starting to cooperate. Nice and sunny in the mornings. Going to stick with lighter movements on Monday.

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

[Gumboots]

Week 7 Sunday
Sleep: 8hrs
Caffeine: None
Music: Disturbed

Strict Press
45xlots
95lbsx3
115lbsx1 Add Belt
135lbsx2@9 e1RM ~147lbs

Notes: Was going to be a rest day, but I got some work in anyway. Will probably affect 2ct Pause Bench and CGBP tomorrow, but I'm hoping the effect will be negligible.

[Gumboots]

I got a pair of brand new wrist wraps for free. Next up, SBD Knee Sleeves.

[Gumboots]

Week 7 Monday
Sleep: 7hrs
Caffeine: 100mg
Music: Parkway Drive

2ct Pause Squat
45xlotsx2
95lbsx6
135lbsx6
185lbsx6
225lbsx3
255lbsx5@8 e1RM ~315lbs
235lbsx5x2

2ct Pause Bench
45xlotsx2
95lbsx6
135lbsx6
165lbsx6@7 e1RM ~217lbs+
150lbsx6x5
150lbsx12 (TnG)

2' Deficit Deadlift
95xlotsx2
135lbsx6
225lbsx6
255lbsx6@~7
240lbsx6

CGBP
45xlotsx2
95lbsx6
135lbsx6
185lbsx6@8 e1RM ~234lbs
175lbsx6x2

Notes: Squats are starting to get a little challenging. Pausing them really teaches good position in the hole, keeps your knees out and teaches hip drive. I am a fan of Pause Squats for the raw lifter. 2ct Benching was easy and the back-off sets got easier as I went so I just did a set of 12. Deadlifts are still ridiculously easy. Everything went well, feeling recovered.

Next Monday's Weights
: 2ct Pause Squat 257.5lbs
: 2ct Pause Bench 170lbs
: 2' Deficit Deadlift 260lbs
: CGBP 190lbs

[Gumboots]

I am getting leaner and almost ready to start bulking again. Once I consistently have a 31' Waist in the mornings I will start to gain weight again. This morning I was at 31.25'.

This time around I will track my calories and protein in my log. Last time I didn't consistently write those things down in my log, and some days I didn't even keep track. That is laziness, there is no other way to put it. Dedicated athletes track their calories and macros, and some even track meal timing and intake ratios. Baby steps, for now I will just track calories and protein. I plan on gaining weight up until I weigh about ~93kg/205lbs. I am hoping to gain 25lbs (starting at 180lbs) with a ratio of 70/30 muscle-fat gain. Here is what that would look like

6'1
180lbs -> 205lbs
31' Waist
15' Neck
10% (Navy Method) -> 12%
163lbs LBM -> 180.5lbs LBM
17lbs Fat -> 24.5lbs Fat

That would be pretty sick. Obviously an ambitious goal, but I think I can achieve it. I will go back to *PNP2 at the start of the bulk. Starting light as usual. The reason for this is because I don't think I actually exhausted my novice gains. My levers should be significantly improved gaining weight up to 205lbs (I've never been above 194lbs in the morning). When I stalled on PNP the first time it was because I had a string of bad workouts on the Bench, and because I was fatigued from outside factors on the Squat and Deadlift.

*For those who are unaware, PNP2 is more or less the Advanced Novice program from PPST3 with a few tweaks.

[Gumboots]

Week 7 Monday Part 2

Some of my buddies were working out and I had to join. Haha, can't get my fix on 1/day.

Light Deadlifts
135lbsx5
185lbsx5
205lbsx2
235lbsx2
265lbsx2
275lbsx2

Weighted Chin-ups
BWxlots
BW+20lbsx6
BW+40lbsx6
PR BW+60lbsx4
Endless reps at lighter weights, including about 40 reps BW

CGBP
45xlots
95lbsxlots
135lbsxlots
155lbsx?
185lbsx?
135lbsx?xabout 10 sets

EZ Curl
65lbsx15
Rope Tricep Pushdowns
45lbsx20ish

Most positive energy I've had in a session in a long time. I push myself harder on a regular basis, but I have to go to dark places in order to do so. This was legit awesome. Having other people watch you and then try to 1up you is very motivating. GPP tomorrow. More Pull-ups... yea

[Gumboots]

Week 7 Monday Part 3

pick-up game of indoor soccer, time: 60 min

The guys knew I hadn't played pick-up anything in forever. Think they were surprised at how I performed despite being 'out of cardiovascular shape'. There were 6 of us, and I was still the worst player there, but not by too much I think. I put in a lot of effort.

[Gumboots]

Week 7 Tuesday
Morning Weight: 179lbs
Sleep: 9hrs
Caffeine: 200mg (5-Hour Energy shot)
Music: Onslaught - Sound of Violence

Deadlift
135lbsx5
225lbsx3
275lbsx1
315lbsx1 DOH, no hook, Add Belt
365lbsx1
PR 445lbsx1@9 e1RM ~464lbs

Notes: Fuck yes. 2.5x BW, or at least pretty damn close. I'm coming for 500. Took the Caffeine right before the workout.

[Gumboots]

Week 7 Wednesday
Sleep: 8hrs
Caffeine: None
Music: None

Front Squat
45xlots
95lbsx8
135lbsx8
160lbsx8x3

Incline Bench
45xlots
95lbsx8
140lbsx8x3

Notes: Incline is getting harder.