Operation Move the Big Thing

[Pawn]

October 25, 2017

Weight: 369 lbs

Diet

Target Consumption: 2800 Cal
Average Consumption: 2802 Cal
Average Protein: 248 grams
Average Fat: 93 grams
Average Carbs: 246 grams

Soccer - 60 minutes

I will be doing a faux powerlifting comp this Friday. I deferred intensity dead-lift and intensity bench days.

Thursday night I will eating a pre-comp meal as per Andy Baker's video (YouTube)
I will try this modulating weight and food approach for the next week.

[Pawn]

October 27, 2017

Mini-Powerlifting Comp Summary

Squat - 425, 455
Bench - 225, 240x
Dead - 455, 475x
Total - 1135 lbs
Wilks - 280

Weight
368.8 Morning Before
371.4 Morning Of
372.8 Before
368.2 After
*I don't think the pre-comp meal did its job correctly... I was expecting a larger weight increase*

Start of Warmup - October 27, 2017 - 5:45 pm
Last Lift - October 27, 2017 - 8:15 pm

Food Summary (lead up / prep)
Dinner - October 26, 2017 - 9 pm
(meant to promote holding water weight)
1507 Calories
Popeye's Biscuit
Popeye's Spicy Chicken Tenders x5
Popeye's Beans and Rice x2
BBQ Sauce
Pure Protein Bar

Snack (remainder of missing daily protein) - October 27, 2017 - 12:00 am
368 Calories
4x scoop myProtein (my lunch that day sucked)

Breakfast - October 27, 2017 - 8:30 am
617 Calories
4x Extra Large Eggs
30g Light Cheese
Whole Wheat Tortilla
1/4 cup Salsa
15 g spinach

Lunch - October 27, 2017 - 3:30 pm
990 Calories
1/2 cup rice (pre-cook weight)
525 g chicken breast (pre-cook weight)
1 Tbsp Teriyaki Sauce
65 g spinach
2 Tbsp Light French Dressing
Orange Monster Ultra

Scoop of Pre-Workout - October 27, 2017 - 5 pm


Squat - Everything went well on both reps. I didn't do a third because 455 felt slow and I wanted to save something for bench and dead. I might have been able to get 465...
Bench - 225 was easy... 240 I just couldn't properly control on the way down. I need more practice with the heavier weight... I have lots of room to grow here.
Dead - 455 went very well. It wasn't as smooth on the top as it could have been. 475 just stopped at the top of the knee. I knew that my back wasn't keeping up with my legs going in. More emphasis on rackpulls is my takeaway.

I'm going to deload my squat and deads by 5% to reduce training fatigue and keep on trucking.

Not bad for my first attempt I think.

[Pawn]

October 29, 2017

Rainy day... car in shop again...

3k walk in rain
Press - 145 [4,3,3]
Bench - 155 [5,5,5,5,5]
CGB - 145 [8,8,7]
3k walk in rain

Runny nose and nonsense... didn't hit those presses.

Salt.

[Pawn]

October 30, 2017

Car is fixed and we are back at it.

Deadlift: 405 [5]
Squat: 315 [5,5,5,5,5]
Prowler push: prowler + 80 lbs - 50ftx16 20 second rests

Deadlift went easy (as expected). I still lose rhythm on the 5th rep due to lack of air.

Squat felt very solid. I'm getting a slightly pain at the base of my rib cage on reps with too much forward lean. I assume it's due to the belt and fat being trapped in less than pleasant places.

Prowler pushing was done at a slow run. (Not a walk.) It kicked my ass and shot my heart rate up like crazy. Hopefully this will match my needs a little better than the farmer carry.

[Pawn]

November 1, 2017

I'm going to be busy tomorrow so I moved tomorrow's workout a day ahead. (also no soccer this week)

Bench: 192.5 [5,5,5]
Press: 135 [1], 145 [1], 155 [1], 120 [5,5,5,5,5]

Bench went easy as expected. I've noticed that the last rep drifts 'up' (towards the head)... I think its my subconscious trying to rack it early... That will be the focus for the next bench session.
I did some heavy singles on press before my volume sets. The 'weak' point is about 6 inches off the chest. I think it is the triceps being tired from bench.

[Pawn]

November 3, 2017

Weight: 367 lbs

Diet

Target Consumption: 2900 Cal
Average Consumption: 2899 Cal
Average Protein: 243 grams
Average Fat: 115 grams
Average Carbs: 221 grams

I increased by weekly by a adding a larger dinner the day before squats. This week that dinner did NOTHING to the scale weight... I am confused.

Squat: 395 [4]
Rackpull: 425 [5], 315 [10]

I missed the last rep on the deloaded squats. (taking a kick right in that ego) I'm currently between notches on my belt and I went for the notch tighter. I ran out of O2.

Rackpulls felt really good. I spent a little time this week examining 'strapping technique' and I have down. I ran out of grip on rep 6 on the set of 10 (double overhand no straps) and finished the set mixed grip.

[Pawn]

November 5, 2017

Press: 145 [3,3,3,3,3]
Bench: 155 [5,5,5,5,5]
CGB: 135 [8,8,8]

I switched from sets of five to sets of three on the press. Its useful for me since I can get through the set without needing to take a second breath. I'm going to need to learn to breath cyclically to maintain tightness.

Bench was easy.

I went with 135 for close grip bench because I was running against the clock.

[Pawn]

November 6, 2017

Deadlift: 410 [5]
Squat: 315 [5,5,5]

Feeling beatup and weak. I'm going to try to isolate my deadlift and squat days. I'm going to leave my press and bench alone because they are progressing.

I'm going to try doing a cycle of 5/3/1 on the Deadlift and Squat. (to isolate the days)

I'm coming to terms with the concept that I might have peaked these lifts before I switch up my diet. (after a discussion with my wife i'm going to pick 150kg as a body weight to reassess at... should be end of February) I will begrudgingly accept performance reductions until that point.

[Pawn]

November 9, 2017

Weight: 366 lbs

Diet

Target Consumption: 2900 Cal
Average Consumption: 2873 Cal
Average Protein: 247 grams
Average Fat: 102 grams
Average Carbs: 266 grams

Bench: 195 [5,5,5]
Press: 125 [5,5,5,5,5]

Shoulder was a little tight after benching. Press loosened it up.

[Pawn]

November 10, 2017

First week of 531 for squat and deadlift.

Squat: 265 [5], 310 [5], 350 [7]
Trapbar Deadlift (t&g): 315 [10,10]

We'll see how this squat routine works. My lips went tingly on the 7 rep.

I chose touch and go deadlifts with the trap bar for additional leg work. (My stance is too wide for my gyms leg press)