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Thread: stronger & leaner
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08-27-2012, 10:01 AM #61
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08-27-2012, 10:07 AM #62
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
I dont always everyday, but pretty much. I dont fret day to day, but i like to know when im bloated or not, see the differences and know when to drop the cal's a bit. all I really care is about week to week.
for instances:
aug 08 - 275
aug 17 - 265
aug 18 - 266
aug 20 - 267
aug 21 - 264
aug 22 - 262
aug 23 - 259
aug 24 - 260
aug 27 - 263
4 lbs in the last week, after the initial water drop (aug 8 to 17, 10 lb loss). good progress at this point. should be in the high 250's next monday.
if my weight is dropping too fast, the weigh ins let me know.. I don't want to lose weight too fast. it's just a good indicator for me to bump cals up a few hundred or drop them if i'm bloated up or activity level is down.Recovering fatass
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08-28-2012, 06:14 AM #63
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08-30-2012, 07:31 AM #64
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
Cycle 2 Wave 1 3/5/1 squat 3's
hips were tight as **** today took forever to get warmed up. felt tight until weights got heavy. depth was okay. not great but not too high.
Back Squat
45 x 5
95 x 5
115 x 5
140 x 3
__________________
160 x 3
185 x 3
205 x 3
215 x 1
225 x 1
235 x 1
Rackpulls
135 x 10
225 x 5
275 x 5
Single legged leg press
4 sets of 10
done!
feels kinda wierd benching more than my squat and almost overhead pressing more...
but its what I gotta do to get back.Recovering fatass
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08-31-2012, 06:37 AM #65
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09-01-2012, 06:28 AM #66
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
Extra workout
really didnt feel like deadlifting today but i had to go in and do something..
Ab crunch machine
5 sets of 20
Back extension machine
5 sets of 10
Preacher curl machine
3 sets of 10
Incline treadmill
30 minutes walking.
feels good. cut is going well I will post some weigh in numbers in a couple days.Recovering fatass
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09-02-2012, 06:07 AM #67
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
cycle 2 wave 2 3/5/1 DL 5's
confession: my conventional deadlift is absolutely terrible. somehow i've managed to pull a 375 DL conv with minimal training, after hitting a 365 sumo months prior to it. after my hip injury that forced me to go conventional, I figured i'd stick with it anyways.
well, these few weeks of deadlifting for 3 or 5 reps every weeek has been hard as ****. my form sucks, my grip isn;t good past 3 reps on anything, every rep is a grinder even at 50-60% 1rm.
so I decided the awnser isnt switching to sumo, or rack pulls, or hamstring movements/back movements.. it's lower training max by 10-15% and fix the form, and deadlift more.
Training max: 305 (previously 350)
Deadlift
135 x 5
155 x 5
185 x 3
______________
205 x 5
230 x 5
260 x 5
185 x 3
185 x 3
185 x 3
done.. messed with stance every set, nothing feels comfortable. Well actually, wider stance does but that makes no sense right? wider stance/grip = bigger ROM = weaker?Recovering fatass
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09-03-2012, 08:10 AM #68
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
Cycle 2 wave 2 3/5/1 Bench 5's
Pause bench
45 x 5
100 x 5
125 x 5
150 x 3
________________
165 x 5
190 x 5
215 x 5
185 x 3 x 8 sets
Every rep was paused. this was a great technique session. I just concentrated hard on tucking, staying tight, leg drive out of the bottom. Although I obviously don't need leg drive for these weights, I was extremely surprised how fast the 185 flew up with good leg drive vs without.
this is something I really have to work on when I start taking heavy singles.Recovering fatass
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09-03-2012, 09:17 PM #69
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
Dear diary,
I can't sleep tonight because I'm too excited to squat tommorow.
on another note:
I've been doing low impact cardio: 7 miles incline walking, in a fasted state in the past few days, goal is to hit 14 miles or more a week. Should help with the fatloss. soon I'll start doing more higher impact stuff like sprints and jump but right now my joints will hate me.Recovering fatass
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09-03-2012, 10:10 PM #70
The wider stance Deadlifts maybe feel more comfortable since you used to sumo? Not sure how wide you used to Deadlift, but you could experiment with a modified narrow stance sumo.
It's what I use for my working sets and I do my warmups and higher rep sets conventional to work on form.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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09-04-2012, 10:17 AM #71
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
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09-04-2012, 10:20 AM #72
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
Cycle 2 wave 2 3/5/1 Squat 5's
Felt good today, was excited to squat
Back squat
45 x 5 x 2
95 x 5
115 x 5
140 x 3
______________
150 x 5
175 x 5
195 x 10 - I just kept going :shrug:
225 x 3
Depth felt good once warmed up, was staying upright a lot better than usual.
Lower back was pumped like a mother****er after the 10 rep set.
Deviated from the plan and went high intensity on the 'light' week, but i felt good so it was a good opporunity to get good squatting in. This is all I did for the day, pretty tired as I couldnt sleep last night at all.Recovering fatass
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09-05-2012, 06:57 AM #73
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
Cycle 2 Wave 3 3/5/1 Press 1's
Press
45 x 5
70 x 5
90 x 5
105 x 3
____________
135 x 5
150 x 3
165 x 1
175 x 1
180 x 1
185 x 2 push pressed
Low cable row
5 sets of 10
Incline walking
30~ minutes or so.
Two cycle reflection: my press has continued to get and feel stronger, technique has gotten extremely better than it was, set PR's front,rear delts have gotten bigger.
Squat has not got stronger but my flexibility is improving, becoming more confident with my hip.
Deadlift sucks, but I'm switching to sumo next cycle. Still, lowering my max and workin on technique was the right move.
Bench, I'm not sure yet. I have been for sure regaining my strenght I had before I took time off, but have yet to hit a max attempt. My reps have gotten better though. Add in the 190lb PR on press i'm certain i'll hit 290-305 bench soon.Recovering fatass
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09-06-2012, 01:12 PM #74
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
walking log
sep 01 = 2.0 mi
sep 02 = 2.3 mi
sep 03 = 2.7 mi
sep 04 = 1.0 mi
sep 05 = 2.0 mi
sep 06 = 2.0 mi
Starting taking my cardio seriously, so i figured i'd update it. I'm not gonna make a post for every cardio or gpp session though.
Made this log with the goal of daily walking, usually on incline. I've done this before with extreme success. Lifts don't suffer, fat loss, better recovery etc. Aiming for 14 miles/week , or 2 mi/day average. Some days i'll go farther, some less but as long as i hit the weekly goal it's cool.
I'll update my weight on saturday, which will officially be my "month 1" weigh in.Recovering fatass
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09-06-2012, 09:04 PM #75
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09-07-2012, 07:44 AM #76
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
Cycle 2 wave 3 3/5/1 DL 1's
so..... I can't stick to the plan. But maybe that is a good thing.
I'm offically switching back to sumo. probably will go back to wide stance squats too, and start incorporating RDL's and good mornings as i feel all 4 lifts have great carryover for me.
anyways I worked up to a 1 rep max, mind you i havent pulled more than 225 sumo all year and I pulled 365 EASY in december before I tore my hip. 385 or 395 off 2" blocks.
Sumo Deadlift
135 x 5 x 2
185 x 3
___________________
230 x 5
260 x 3
290 x 1
310 x 1 - had MAYBE 10 more pounds in me but my right hamstring was laughing at me.
Conv. Rackpulls
135 x 5 x 2
185 x 10 x 2
205 x 10
these really got my glutes and spinal erectors going. It's funny how the idiots on misc/bb.com think rackpulls dont use legs/post.chain , most people rackpull so wrong that has no carryover to anything.
I'm super excited about training from here on out... I'm getting close to where I was at last december. Hopefully be hitting real PR's before the end of the year . I was at 1055 gym total last year, hoping to atleast match that or 1100.Recovering fatass
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09-08-2012, 05:19 PM #77
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09-08-2012, 09:10 PM #78
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09-08-2012, 09:25 PM #79
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
thanks man.
But I gotta be real about it. I set a rather lofty goal (20lb in month). But the first stage of this process my body will lose a lot of water/glycogen etc instead of being in a constantly bloated state. I'd like to think I had a good 8-12lbs of real weight loss with most of it being fat. I might of even gained some LBM....Can not be naive and believe this rate and gains will continue. It's gonna get harder, I have to get better. Thats why the next month goal is 15 lbs which is still a BIG goal. It's gonna get hard around 245~ i know it. After october i'll start aiming for 5-10lbs a month and hopefully preserve as much muscle as possible. Really believe i'm still at a stage where I can progress my lifts the entire time If i do it right, and slowly. It'll be awesome to be able to share/show off some impressive before/after photos in a few months. Progress photos have been good already but not worth posting yet. stay tuned!Recovering fatass
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09-09-2012, 08:54 AM #80
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
cycle 2 wave 3 3/5/1 Bench 1's
left wrist has been killing me since yesterday, figured i'd go in and see how it went and if too painful i'd just call it a day and do it later in the week.
Bench
45 x 5
100 x 5
135 x 5
155 x 3 - all sets been really painful
________________________
190 x 5 - thought about going home before this set, but this one wasn't so bad
215 x 3 - no pain
240 x 3 no spotter, could have had 5+
255 x 3 PR - previous best triple was only 245
didnt feel like risking my wrist since I already set a PR, and i felt good
135 x 20
Low cable rows
5 sets of 10
Awesome session...Recovering fatass
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09-09-2012, 09:30 AM #81
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09-09-2012, 03:14 PM #82
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
yeah man. thanks. I gotta say i feel like I'm in my groove as far as training, trusting my gut on decisions on what and when to do things, and following the 5/3/1 and 3/5/1 template, i should just keep blasting PR's for a long time hopefully. my pressing, overhead and bench is definately my strong point, just from the way i'm built (broad shoulders, short arms). Definately feel 300-305 by end of this year is definately attainable.
I will admit, i still miss the chains and bands and different movements of westside but I'm weak and this straight weight stuff is working. It's what I need. I almost went with a 5x5 linear program and I know that would of worked too. just gotta stick with whatever it is you're doing like your thread title says lol.Last edited by samsont; 09-09-2012 at 03:20 PM.
Recovering fatass
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09-10-2012, 08:54 AM #83
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09-12-2012, 12:17 PM #84
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
Cycle 2 Wave 3 3/5/1 SQ 1's
Back Squat
45 x 5
95 x 5
115 x 5
140 x 3
______________
175 x 5
195 x 3
225 x 1
235 x 1
245 x 1
255 x 1
Rackpulls
185 x 3
205 x 3
225 x 3
245 x 3
265 x 3
285 x 3
315 x 3
365 x 2
225 x 6
Overhead Squat
45 x 5
65 x 5
75 x 5
75 x 5 almost fell on 3rd rep lol..
75 x 5
Leg press
4 sets of 8 2-3-4-5 plates per sideRecovering fatass
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09-13-2012, 07:49 AM #85
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
Cycle 2 Wave 4 3/5/1 Press Deload
Press
45 x 5
70 x 5
90 x 5
105 x 5
Push press
135 x 3
155 x 3
185 x 1
Facepulls
5 x 10
Machine press
5 x 10
Standing lat pulldown
5 x 10
Tricep pushdown
5 x 10
done! good light, flushing day with lot of pump. low rest time on all sets. maybe 30 sec tops.Recovering fatass
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09-14-2012, 04:15 PM #86
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
Extra workout
Treadmill
~30 minutes walking
Tricep extension machine
5 x 10
Ab crunch machine
5 x 20
Assisted Chins
5 x 5
Bball Shootaround
45 minutes
as I left the gym my friend called me up to play pickup Bball.. I havent played all year.. since i'm 255-260ish I figured i'd give it a shot (i usually wont play 260+ because my knee and foot)
Half court pickup bball
1 extraordinarly long game to 16. lost but whatever. I did a lot better than I thought. wasn't too out of breathe and no ankle/shin problems but there was ZERO explosion or agility. just felt slow lol.Recovering fatass
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09-17-2012, 07:20 AM #87
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
cycle 2 wave 4 3/5/1 Sumo DL Deload
body weight: 253
goal for september 22 is 253 so I may have to bump cal's up a bit for a couple days. I dont wanna lose weight too fast.
Played basketball for like 2 hours yesterday. Also had low carbs yesterday, I'm absolutely depeleted right now. Couldnt finish my workout.
Sumo Deadlift
135 x 5 x 2
155 x 5 x 2
185 x 5 x 2
RDL
135 x 10 x 4 sets
thats it.Recovering fatass
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09-18-2012, 05:13 PM #88
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09-19-2012, 08:47 AM #89
- Join Date: May 2008
- Location: Washington, District Of Columbia, United States
- Posts: 4,956
- Rep Power: 4801
Extra workout
Kettlebell swings (hip hinge)
40lb kb x 10 reps x 10 sets 15 second rest
hammer curls superset with pushups
20lb db x 10 + 10 knucklepushups
20lb db x 10 + 10 knucklepushups
20lb db x 10 + 10 knucklepushups
Treadmill
3.5 mph walk x 30 minutesLast edited by samsont; 09-19-2012 at 08:52 AM.
Recovering fatass
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09-19-2012, 08:49 AM #90
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