t-money's log, in search of the one training program to rule them all

[t-money]

i think you may have finally found that training program to Rule Them All

Yes.

The answer is always moarrrrrrr food, and usually moar deadlifts but those are hard so moarrr posterior work.

[t-money]

9/19

Bench
10 @ bar, 4 @ 95, 1 @ 115, 4.5, 4, 3 @ 130
- 4.5 because I got a nudge. I could have reasonably gotten it though.

DB bench
15, 15, 18 @ 30#

Squat
10 @ bar, some chillin' w/ 75#, 5 @ 95, 3 @ 115, 1 @ 135, 4+1, 4, 3+1, 3+1 @ 140#
- This shouldn't be so hard. Hips and shoulders were only a tiny bit niggly today.

Neutral grip pull-ups
7 @ bw, 5,4,3,3,2 @ +20#

Deadlift
5 @ 135, 3 @ 185, 1 @ 205, 1 @ 215
- Going to do these once a week officially, and focus otherwise on other posterior chain accessories

Banded good mornings
~40 reps

BW: 148.4

I'm stalling hard. The answer is: moarrr food (possibly?). I'm going to aim for ~10 weight gain. I'm pretty sure even when I down donuts and ice cream I don't consume nearly as many calories as I would like to think, so I'm going to start tracking that too and aim for >3000.

[t-money]

9/22

Took two days in between. Movement therapist I'm seeing suggested not squatting for a while (lol). I can see her point as my ankle dorsiflexion is making it difficult/impossible to use the right muscles in the right places, but I'll just work through it as I continue squatting.

Squat
10 @ bar, couple holds @ 75, 5 @ 95, 5 @ 115, 2 @ 130, 3x5 @ 140
- Food is grrrrrrrrate. No impingement in my hips today. Shoulders feel ok after stretching them out too. Dorsiflexion ... this is going to take some time.

OHP
8 @ 15# dbs, 5 @ bar, 3 @ 55, 2 @ 65, 5x3 @ 75
- Feeling less strong but the sticking point is getting better.

Dips
10 @ bw, 5 @ +12#, 5 @ +35#, 3x5 @ +40#, 18 @ bw
- I found my chest muscles, not the side but near the center. WEIRDEST FEELING EVER. My boobs were lit up.

RDLs
many @ bar, 5 @ 125, 2x5 @ 135

BW: dunno. not enough. cake n chickens here we come.

Actually - eating food to the tune of ~2500 calories a day is just not possible, even with cake and cookies and beer (excluding 500 for a pb protein shake, goal is ~3000), so I'm doubling the protein shakes on workout days. Will probably hit it on non-workout days too.

[t-money]

9/24

Hungover.

Low-bar Squat
lots @ bar, holds @ 75, 5 @ 95, 5 @ 115, 1 @ 135, 3x5 @ 145 - RPE 8,8,9
- butt is not 100% in. Still getting a lot better.

Bench
8 @ bar, 5 @ 75, 3 @ 105, 1 @ 120, 5,4+1,4.5 @ 127.5 - RPE 9.5,10,10
- No spotter for first two sets, so got nervous on the last one second set. Spotter bumped the bar on the last rep last set. I'm counting it. Overeager spotters.

Deadlift
5 @ 135, 3 @ 185, 4+f, 2 @ 215
- No more extra posterior chain work in work-out before deadlifts. Still felt the RDLs two days later, but that's always the case with the eccentric portion of the RDL.

GH raises
3x10

BW: who knows, but I need more cake

Now that I can do the program... I should probably just do the program. Sticking with weighted pull-ups and dips though, and a little extra posterior chain work. Just not RDLs, and not in the workout before deadlifts.

I wish eating were not part of the program. I'm over it.

[Sirimiti]

Wow, 3000 calories. Such a contrast after magazines and such promoting 1200 for women to lose weight. I don't know how hard it would be to hit 3000 every day but I could give it a go 😀. It's probably fun at first. I'm not trying to gain weight though so I probably shouldn't.

Good luck!

[Mr. Bingley]

i tried a pull up yesterday at the end of my workout.

it did not go well lol

[t-money]

Wow, 3000 calories. Such a contrast after magazines and such promoting 1200 for women to lose weight. I don't know how hard it would be to hit 3000 every day but I could give it a go 😀. It's probably fun at first. I'm not trying to gain weight though so I probably shouldn't.

Good luck!

Yeah I've been there, where I thought I needed to be 125 pounds and eat 1200 calories to get there. effffffffffffffff that. My metabolism is super sticky, and dropping down there would probably be easier than eating my way to +20 pounds.

3000 calories a day is no joke. I miss the sensation of being hungry.

[t-money]

i tried a pull up yesterday at the end of my workout.

it did not go well lol

lol :-) You'll get there in two seconds if you work on it, you men and your manly muscles and testosterone.

[t-money]

9/26

Had to take a light day - oddly my shoulders and my glutes are still kinda sore. I'm not going to worry about it. I'm getting used to low-bar squatting and more butt involvement. Shoulders being sore is strange though.

Squat
10 @ bar, 5 @ 95, 5 @ 115, 1 @ 135, 3+2, 2+f @ 150
- Where's my butt?!

Front squat
5 @ 95, 3x5 @ 105
- front squats are great for enforcing correct movement. If I try to stand up with my back, the bar will get dumped forward (trying to see some positives in not hitting squats today)

OHP
4 @ bar, 2 @ 65
Push press
5 @ 75, 85, 95, 2 @ 100

Neutral grip pull-ups
3x4 @ +20#

BW: 149.8

[Mr. Bingley]

lol :-) You'll get there in two seconds if you work on it, you men and your manly muscles and testosterone.

lol my main problem is the old belly: as a guy I used to work with said whilst looking at his gut "I used to have a six-pack but now it's more like a case..."