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Macro split looks good, but you likely will still be eating at a deficit at 1800. Agree that protein could be lower and carbs higher.

If you only have a few months to put on some mass, don't...

Preworkouts will have caffeine. Some will also have amino acids, creatine, beta-alanine etc.

Try it and see how you like it, but not at the same time with coffee. You'd want to see your...

Subbing in for more strongman stuff. Still planning on doing the competition?

This is exciting!

Is your party coming up soon? Congrats!

6/19 - 4 days out

Finally feeling better. Lately I've been crashing on Sunday-Tuesday, sorta start feeling better on Wednesday. Lift Thursday, saturday, (and drink), - crash again. Did not eat...

Copy-pasting these so I can refer back in the future:

Thanks again for all the comments. I only have limited access to the equipment, so it might take some time - but I'll keep working on it.

nice job with the high reps!

and dips and rows aren't hard enough as is, why you gotta go superset them?! doing those rows is one of the few times i dread having a squat butt, gravity feels 10x...

And most of you have probably seen this already... but I don't mind posting it again. :D

GXUijZzcao0

5 days until my first competition!

Sure???

What training programs do you plan on following? What weight class do you want to be in?

rest is the best for tendonitis. It's one of those things that can linger and get reinflammed very easily.

I would suggest upper/lower split. Give your upper body a rest - you are currently...

Where are your lower body movements on Monday? (ie. it's not full body)

Check out All pro's or starting strength for well-rounded full body programs. No need to rewrite, what's already been...

Thanks! Very helpful- I'll try to remember to do this next time around.

****

Tuesday 6/18- deload

Back squats
5@115,135,155, 185

OHP

yay for muscle memory! :)

but ugh. deficit deadlifts, so much work. They should really help the conventional.

Thanks for the comments and the encouragement.

lol. I was trying to avoid curling it up, guess I'll have to work on it more. Your explanation for setting it up is helpful, a surprisingly simple...

Agree. No need to do anything extra.

Congrats on the weight loss!

this is less likely to happen on calorie deficit. (??)
EFAs are required from diet, but it's such a small amount, it should be covered in 10-20g total/day

Take this for what it's worth, but I...

Totally this. I'm an excellent washer of the dishes, if you needed one. :D

Nice workouts - looks like you will run shieko for some time?

I'm not a fan of high rep deads, especially 5 sets of them. I know 5/3/1 and BBB is a well-respected PL program, but I wouldn't run that part of it for the deads. 5x6 or 5x8 would be enough by me. ...

Nice switch. and congrats on getting the 11reps!

will you keep the assistance the same every week?