In search of the mythical power gut

[Casey Trop]

Training 12/19/22

Well I finally bit the bullet and hired an SSC for online and in-person coaching. To start, he wanted me to do a test workout with all four lifts at lighter weights so we can analyze my technique.

We also discussed my somewhat stalled weight gain and agreed a small bump up to 4800 calories per day is called for. I've always been what my mom calls a "good eater," but good god I am getting sick of eating all the time lol. The eating is almost as difficult as the workouts themselves...

Squats 200x5
12/19/22 squats 200x5 - YouTube

Press 90x5
12/19/22 press 90x5 - YouTube

Bench press 155x5
12/19/22 bench press 155x5 - YouTube

Deadlift 275x5
12/19/22 deadlifts 275x5 - YouTube
I tried using a hook grip for the first time and it felt like I was gonna break my thumbs off lol. Had to switch to a mixed grip after the third rep.

[Casey Trop]

Just got back from visiting family for Christmas. I found a gym there and didn't miss workouts, but my eating was all over the place. From eyeballing portion sizes, I think I hit 1g protein per lb bodyweight. Calories were hit or miss. Probably ended up undereating most days.

I also picked up a cold last Tuesday (12/20) and my energy during the workouts last week definitely took a hit. I'm mostly over it now, though, and am back to my normal eating as of today.

I'm now following the programming from my SSC. He reset all my weights by a bit and has gone back to the most basic template of deadlifting every workout.

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Training 12/22/22
SS NLP week 13 day 1

Squat 200x5x3

Press 90x5x3

Deadlift 280x5

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Training 12/24/22
SS NLP week 13 day 2

Squat 205x5x3

Bench press 155x5x3

Deadlift 285x5

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Training 12/26/22
SS NLP week 13 day 3

Squat 210x5x3

Press 95x5x3

Deadlift 290x5

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Training 12/29/22
SS NLP week 14 day 1

Squat 215x5x3
12/29/22 squat 215x5 - YouTube

Bench press 160x5x3
12/29/22 bench press 160x5 - YouTube

Deadlift 295x5
12/29/22 deadlift 295x5 - YouTube

[Casey Trop]

Training 12/31/22
SS NLP week 14 day 2

I've been eating 5000 calories for the two days since I've been back home. Between that and getting over the cold, today's workout was cake. Nothing felt *easy* but it was all SOLID and SMOOTH. Hard to describe.

Squats 220x5x3
Rest 6'
12/31/22 squats 220x5 (set 2) - YouTube
12/31/22 squats 220x5 (set 3) - YouTube
Went TOO deep on most of these. It's a better problem to have than not going deep enough, but still something I need to work on.

Press 100x5x3
Rest 5'
12/31/22 press 100x5 - YouTube
Still trying to focus on keeping my elbows up and forward.

Deadlift 300x5
12/31/22 deadlift 300x5 - YouTube
Doing a much better job of keeping my supinated hand from drifting away from my leg. Now I need to focus on keeping my lower back tight and arched instead of turning into the Halloween cat as soon as I start the pull lol.

[Casey Trop]

Training 1/2/23
SS NLP week 14 day 3

Feelin good.

Squat 225x5x3
1/2/23 squats 225x5 (set 2) - YouTube
1/2/23 squats 225x5 (set 3) - YouTube
Still struggling to stop myself from going too deep. Otherwise, felt good.

Bench press 165x5x3
1/2/23 bench press 165x5 - YouTube

Deadlift 305x5
1/2/23 deadlift 305x5 - YouTube

[Casey Trop]

Training 1/5/23
SS NLP week 15 day 1

Squats 230x5x3
1/5/23 squats 230x5 (set 2) - YouTube
1/5/23 squats 230x5 (set 3) - YouTube
Much better depth control on these.

Press 102.5x5x3
1/5/23 press 102.5x5 - YouTube

Deadlift 310x5
1/5/23 deadlift 310x5 - YouTube
My hips dropped pretty far when starting that first rep. Didn't realize it was so bad.

[Casey Trop]

Training 1/7/23
SS NLP week 15 day 2

Squats 235x5x3
1/7/23 squats 235x5 (set 2) - YouTube
1/7/23 squats 235x5 (set 3) - YouTube

Bench press 167.5x5x3
1/7/23 bench press 167.5x5 (set 2) - YouTube
1/7/23 bench press 167.5x5 (set 3) - YouTube
Man I hate benching. Such an overrated lift.

Deadlift 315x5
1/7/23 deadlift 315x5 - YouTube
Last rep was a freakin grinder, but I got it.

[Casey Trop]

Training 1/9/23
SS NLP week 15 day 3

Squats 240x5x3
1/9/23 squats 240x5 (set 2) - YouTube
1/9/23 squats 240x5 (set 3) - YouTube

Press 105x5x3
1/9/23 press 105x5 - YouTube
Got way off balance on the last rep and was very wobbly at the top.

Deadlift 320x5
1/9/23 deadlift 320x5 - YouTube
It's amazing how it can feel like you're pushing/pulling a rep for years, then when you watch the video it's only like 5 seconds lol.

[Casey Trop]

Training 1/12/23
SS NLP week 16 day 1

This was done in the evening after work. I always have very low energy when I work out later in the day, and this was no exception.

Squats 245x5x3
1/12/23 squats 245x5 (set 2) - YouTube
1/12/23 squats 245x5 (set 3) - YouTube

Bench press 170x5x3
1/12/23 bench press 170x5 - YouTube

Deadlift 250x5x2
1/12/23 deadlift 250x5 - YouTube
SSC having me do a light day then a small reset to build back up.

[Casey Trop]

Training 1/14/23
SS NLP week 16 day 2

Squats 210x5x4
1/14/23 squats 210x5 (set 3) - YouTube
1/14/23 squats 210x5 (set 4) - YouTube
A lighter, higher volume day.

Press 107.5x3x5
1/14/23 press 107.5x3 - YouTube
Switching to 5x3 on these.

Deadlift 300x5
1/14/23 deadlift 300x5 - YouTube

[Casey Trop]

Training 1/16/23
SS NLP week 16 day 3

Squats 250x5x3
1/16/23 squats 250x5 (set 2) - YouTube
1/16/23 squats 250x5 (set 3) - YouTube
These look a bit high to me.

Bench press 172.5x5x3
1/16/23 bench press 172.5x5 - YouTube
Little wobbly, and some hip thrusting creeping in.

Deadlift 305x5
1/16/23 deadlift 305x5 - YouTube