Grifts 12 week bb.com challenge log

[JaxLifter]

noted and saved!!!

so what's your opinion on my following long term patters
-cut in this challenge
-slow bulk on SS
-move to a novice strength routine or go all pro

any thoughts for a tall bro looking to get his big 3 and 5 numbers up while staying lean(ish)

I'd recommend a program that focuses on increasing your big lift numbers! I'm doing 5/3/1 and LOVE it for that very reason. Big 3 are obv squat, dead and bench. What are the other 2? OHPs and cleans?

If so, check out 5/3/1...detailed progression for ALL 5 of those lifts is all part of the program (though I don't do the cleans at the moment)

[Grifts]

I'd recommend a program that focuses on increasing your big lift numbers! I'm doing 5/3/1 and LOVE it for that very reason. Big 3 are obv squat, dead and bench. What are the other 2? OHPs and cleans?

If so, check out 5/3/1...detailed progression for ALL 5 of those lifts is all part of the program (though I don't do the cleans at the moment)

OHP and rows, although I like cleans better anyway.

[Cowmustard]

I think the classic definition I the big 5 is

Dead
Bench
Squat
+
Ohp
Row

However, I was reading an article that tried to blend in the oly lifts to create a "super seven" routine, let me look around and see what I can find.

[Grifts]

Today

Took bb.com aminos, C4, NO3 and went for it.

Workout C:

Squat 9 @ 190
Bench 9 @ 115

Squat 9 @ 190
Bench 9 @ 115

Squat 9 @ 190
Bench 9 @ 115

Squat 9 @ 190
Bench 9 @ 115

Power Cleans

2 @ 135
2 @ 135
2 @ 145
2 @ 155
2 @ 155
2 fails at 165

Not getting quarter squat right. Otherwise good.



deadlifts 5 @275
OHP 9 @ 75

deadlifts 5 @275
OHP 9 @ 75

deadlift 1@ 295

felt really good, tried to HULK SMASH my PR by 10%, unsuccessfully

deadlift 0/3 attempts at 365 - could move it, but barely

Pendlay Rows 9 @ 95
Lateral DB raise 10 @ 10

Pendlay Rows 9 @ 95
Lateral DB raise 10 @ 10

Extra left shoulder work to strengthen rotator

Pendlay Rows 9 @ 105
Lateral DB raise 10 @ 10

All weights increasing next cycle. I could probably jump a bit higher on squat, but I am going to be conservative.

Final Macros:

Calories 2,155
Carbs 86
Fiber 20
Net 66 (same deal with ANSI bar, sugar alcohols are included, worst case scenario.)
Fat 108
Protein 183

[Cowmustard]

Dang bro, beastly lift session!!!

[Grifts]

Dang bro, beastly lift session!!!

Thanks man, looking forward to lower rep work near future.


In other news:
I have concluded that I officially pulled my groin(both sides) and need about 2 weeks before more HIIT training. Will not be as intense, yet. I went out and started today and immediately had a flare up in both sides. They usually say 2 weeks is good for healing that, so I am going to forgo HIIT training until then. I was lifting with minimal pain from first HIIT session, so I am going to continue that if I am able.

Not happy.

[Cowmustard]

Thanks man, looking forward to lower rep work near future.


In other news:
I have concluded that I officially pulled my groin(both sides) and need about 2 weeks before more HIIT training. Will not be as intense, yet. I went out and started today and immediately had a flare up in both sides. They usually say 2 weeks is good for healing that, so I am going to forgo HIIT training until then. I was lifting with minimal pain from first HIIT session, so I am going to continue that if I am able.

Not happy.

sucks bro!!! might have to roll low intensity cardio for a bit, just gotta roll through it BRO!!!

[Grifts]

sucks bro!!! might have to roll low intensity cardio for a bit, just gotta roll through it BRO!!!

I don't think any cardio other than walking is going to work for the time being.

Calories 2,205
Carbs 36
Fiber 11
Net 25
Fat 113
Protein 233

I may have a protein shake later on. All out of casein, but I have a good amount of whey left. Deciding what kind of casein to get.

[jcpryor3]

Today

Took bb.com aminos, C4, NO3 and went for it.

Workout C:

Squat 9 @ 190
Bench 9 @ 115

Squat 9 @ 190
Bench 9 @ 115

Squat 9 @ 190
Bench 9 @ 115

Squat 9 @ 190
Bench 9 @ 115

Power Cleans

2 @ 135
2 @ 135
2 @ 145
2 @ 155
2 @ 155
2 fails at 165

Not getting quarter squat right. Otherwise good.



deadlifts 5 @275
OHP 9 @ 75

deadlifts 5 @275
OHP 9 @ 75

deadlift 1@ 295

felt really good, tried to HULK SMASH my PR by 10%, unsuccessfully

deadlift 0/3 attempts at 365 - could move it, but barely

Pendlay Rows 9 @ 95
Lateral DB raise 10 @ 10

Pendlay Rows 9 @ 95
Lateral DB raise 10 @ 10

Extra left shoulder work to strengthen rotator

Pendlay Rows 9 @ 105
Lateral DB raise 10 @ 10

All weights increasing next cycle. I could probably jump a bit higher on squat, but I am going to be conservative.

Final Macros:

Calories 2,155
Carbs 86
Fiber 20
Net 66 (same deal with ANSI bar, sugar alcohols are included, worst case scenario.)
Fat 108
Protein 183

Awesome workout! Loving that deadlift@295lb. It's time for me to be a bit more conservative as well. I'll be doing a weight reset starting tomorrow. Don't want to get myself stuck too soon, so I might as well take my time. This is a marathon not a sprint.

Hoping your groin injury recovers rapidly! Take it easy bro!

[Grifts]

Awesome workout! Loving that deadlift@295lb. It's time for me to be a bit more conservative as well. I'll be doing a weight reset starting tomorrow. Don't want to get myself stuck too soon, so I might as well take my time. This is a marathon not a sprint.

Hoping your groin injury recovers rapidly! Take it easy bro!

It seems to be doing better. I am going to give it a full 2 weeks before I attempt real cardio again though. I'm going to be taking in extra BCAAs for a bit. I'm not sure if they will help or not, but they are supposed to help with muscle recovery.

I've found that deadlifts are much easier with a mixed grip.

[jcpryor3]

It seems to be doing better. I am going to give it a full 2 weeks before I attempt real cardio again though. I'm going to be taking in extra BCAAs for a bit. I'm not sure if they will help or not, but they are supposed to help with muscle recovery.

I've found that deadlifts are much easier with a mixed grip.

Let me know if the bcaas help. Interested to find out.

I'll have to give a mixed grip a try. The 260lb I dead lifted the other day was pretty intense, so hopefully this helps.

[Grifts]

Let me know if the bcaas help. Interested to find out.

I'll have to give a mixed grip a try. The 260lb I dead lifted the other day was pretty intense, so hopefully this helps.

Anything I report would be strictly anecdotal. It does seem less sore though.

I did find this: http://www.pponline.co.uk/encyc/nutr...formance-40852

Interesting reading.

[jcpryor3]

Anything I report would be strictly anecdotal. It does seem less sore though.

I did find this: http://www.pponline.co.uk/encyc/nutr...formance-40852

Interesting reading.

Fair enough.

Interesting read. Really wanna know if the BCAA's help with your recovery. I'll wait for you to report back

[Grifts]

Fair enough.

Interesting read. Really wanna know if the BCAA's help with your recovery. I'll wait for you to report back

Yeah, I hope they do too. I definitely feel better today vs yesterday. If I move my leg just right, I can get pains still, but it is mostly just uncomfortable now.

Boring rest day today. Fasted until about 1300. Protein was a little lower than I would have liked.

Calories 2,176
carbs 65
fiber 28
Net 37
Fat 147
Protein 165

[jcpryor3]

Yeah, I hope they do too. I definitely feel better today vs yesterday. If I move my leg just right, I can get pains still, but it is mostly just uncomfortable now.

Boring rest day today. Fasted until about 1300. Protein was a little lower than I would have liked.

Calories 2,176
carbs 65
fiber 28
Net 37
Fat 147
Protein 165

After doing my workout today, I did some bw tabatas and my right knee was in a little pain when I was doing speed squats. Pushed through it after adjusting stance a little bit. Seemed to help for the most part. Keep me posted though bro!

[Grifts]

Came in the mail yesterday



Will be having dat dere glycobol post workout with a few carbs and during carb ups.

[jcpryor3]

Came in the mail yesterday



Will be having dat dere glycobol post workout with a few carbs and during carb ups.

What's the glycobol do?

[Cdt_Richards]

What's the glycobol do?

Glycobol is a nutrient partioner. Basically, it helps you absorb carbs and sugars better by making you more sensitive to insulin. Meaning? Carbs will fill your muscles but not get stored as fat easily.

Great product, and i an more than honored to have helped even just this little bit on the journey!!!

[Cowmustard]

Came in the mail yesterday



Will be having dat dere glycobol post workout with a few carbs and during carb ups.

Jelly of that stash bro!!! I need to up my supps eventually.

[Grifts]

Jelly of that stash bro!!! I need to up my supps eventually.

If you are willing to log/review stuff honestly, there are some great opportunities available in the supplement/company promotion forum

[Grifts]

Overall unhappy with today. Very busy at work, couldn't get enough food in during my eating window. Now I have to drink lots of protein (which isn't bad, per se) but I would like to have it spread out some through the day a bit more. I wasn't hungry though, so there is that.

By the end of my workday, I was getting amped up a bit, ready to hit the weights. Unfortunately, groin pull limited everything tremendously. I could barely go parallel with squats. Some of them I wouldn't even call complete squats. But I did them. Got ready for deadlifts, went for initial pull, and I knew it just wasn't meant to be, so I quit that. At least I got some power cleaning and rowing in.

Hopefully next few days will be better. I might just repeat the 5 rep week again, just because I want to do it right.

Wife says I should just give up running, because I end up injuring myself one way or another no matter what. I have a bike that I can get fixed. Maybe get some sort of punching bag.

Anyway, pre-workout I too NeoVar and Glycobol with 2 servings dreamfields pasta, a sausage, and tomato sauce. Having more NeoVar afterwards. If Dreamfields works as it claims, about 25 grams carbs peri-workout. If not about 114 grams. I'm guessing it might be somewhere in between. Either way, I will be pretty far below my goal calories, so meh. Felt a bit bigger than normal after workout, but wife says she can't tell anything.

Warmup
Squat 5 @ 135
Bench 5 @ 110

Squat 5 @ 135
Bench 5 @ 110

Squat 5 @ 250
Bench 5 @ 110


Squat 5 @ 250
Bench 5 @ 110

Power Clean

2 @ 95
6 @ 135
2 @ 155

Deadlift - aborted

OHP 5 @ 100
OHP 5 @ 100

Pendlay Row 5 @ 125
Bent over lateral 10 @ 10/side
Extra left shoulder work with 10 lb dumbbell
Pendlay Row 5 @ 125
Bent over lateral 10 @ 10/side

Calories 1,663
Carbs 123
Fiber 19
Net 104 possibly much less if dreamfields works as intended
Fat 64
Protein 153

[jcpryor3]

Glycobol is a nutrient partioner. Basically, it helps you absorb carbs and sugars better by making you more sensitive to insulin. Meaning? Carbs will fill your muscles but not get stored as fat easily.

Great product, and i an more than honored to have helped even just this little bit on the journey!!!

Great info my dude! Sounds like a great product, especially for carb up days/meals. I'll have to give a try one of these days. The help is greatly appreciated!

[jcpryor3]

If you are willing to log/review stuff honestly, there are some great opportunities available in the supplement/company promotion forum

Just discovered this myself. Got a fat burner stack on the way. Excited to log my first stack!

[jcpryor3]

Overall unhappy with today. Very busy at work, couldn't get enough food in during my eating window. Now I have to drink lots of protein (which isn't bad, per se) but I would like to have it spread out some through the day a bit more. I wasn't hungry though, so there is that.

By the end of my workday, I was getting amped up a bit, ready to hit the weights. Unfortunately, groin pull limited everything tremendously. I could barely go parallel with squats. Some of them I wouldn't even call complete squats. But I did them. Got ready for deadlifts, went for initial pull, and I knew it just wasn't meant to be, so I quit that. At least I got some power cleaning and rowing in.

Hopefully next few days will be better. I might just repeat the 5 rep week again, just because I want to do it right.

Wife says I should just give up running, because I end up injuring myself one way or another no matter what. I have a bike that I can get fixed. Maybe get some sort of punching bag.

Anyway, pre-workout I too NeoVar and Glycobol with 2 servings dreamfields pasta, a sausage, and tomato sauce. Having more NeoVar afterwards. If Dreamfields works as it claims, about 25 grams carbs peri-workout. If not about 114 grams. I'm guessing it might be somewhere in between. Either way, I will be pretty far below my goal calories, so meh. Felt a bit bigger than normal after workout, but wife says she can't tell anything.

Warmup
Squat 5 @ 135
Bench 5 @ 110

Squat 5 @ 135
Bench 5 @ 110

Squat 5 @ 250
Bench 5 @ 110


Squat 5 @ 250
Bench 5 @ 110

Power Clean

2 @ 95
6 @ 135
2 @ 155

Deadlift - aborted

OHP 5 @ 100
OHP 5 @ 100

Pendlay Row 5 @ 125
Bent over lateral 10 @ 10/side
Extra left shoulder work with 10 lb dumbbell
Pendlay Row 5 @ 125
Bent over lateral 10 @ 10/side

Calories 1,663
Carbs 123
Fiber 19
Net 104 possibly much less if dreamfields works as intended
Fat 64
Protein 153

I've been in the same boat these past few days. We just gotta suck it up and get it done the following day. One day won't hurt you, but I understand what you mean. It sucks knowing that you didn't meet your macros. It gets better though. We just gotta keep pushing my dude!

Maybe riding your bike would be a good idea. Give it a try and see how it is.

[Timbarism]

Do you stretch before and after running? I find my recovery time is much less if I make sure I stretch atleast post run, and make sure the first 5-20 mins of running is relatively light.

Do you have a quality pair of shoes you've worn in? They help too obviously. Know that feel with groin strains.
I try and run HIIT on softer surfaces too, roads make my legs tighter than usual doing sprints.

[Grifts]

Do you stretch before and after running? I find my recovery time is much less if I make sure I stretch atleast post run, and make sure the first 5-20 mins of running is relatively light.

Do you have a quality pair of shoes you've worn in? They help too obviously. Know that feel with groin strains.
I try and run HIIT on softer surfaces too, roads make my legs tighter than usual doing sprints.

I walked a bit, a little bit of stretching. I'm using vibram fivefingers. I've been wearing them on and off for a couple weeks, but I liked being barefoot most of the time anyway.

After the short warm-up I went right into sprinting. I'll have to find a softer surface. There is a park not too far from my house I could go to.

Thanks for the tips, cardio and Ihave never been friends.

[Timbarism]

How do you find the Vibrams? I bought a pair of barefoots to try out, but I never really gave them a chance. If your legs haven't built up over a long time with the same style of running, which I feel is pretty different between traditional runners and barefoot running, I think you can become prone to injury with high intensity running.

Yeah, maybe trying a light jog to the park and then getting into HIIT when you get there would help. I HATE doing laps of a park though, so I understand if it sounds lame haha. I've got loads of choice for scenery around me. If im doing a 20k, I have the choice of river or beach usually in pretty nice (read: safer) areas.

[Grifts]

How do you find the Vibrams? I bought a pair of barefoots to try out, but I never really gave them a chance. If your legs haven't built up over a long time with the same style of running, which I feel is pretty different between traditional runners and barefoot running, I think you can become prone to injury with high intensity running.

Yeah, maybe trying a light jog to the park and then getting into HIIT when you get there would help. I HATE doing laps of a park though, so I understand if it sounds lame haha. I've got loads of choice for scenery around me. If im doing a 20k, I have the choice of river or beach usually in pretty nice (read: safer) areas.

I bought Vibrams because the running shoes (New Balance IIRC) I was using gave me horrible shin splints after 2 jogs. No shin splints with the vibrams, so happy with that. I would venture that the groin pulls are more from not being conditioned to run and that once they heal, I will really enjoy them. I never ran/jogged regularly, so I never learned any style of running(heel/mid/forefoot striking)

I like them. Once you get used to putting them on, they aren't such a pain. It took me about 5 minutes to put them on the first time, but now its just slightly slower than normal shoes most times.

[Timbarism]

I bought Vibrams because the running shoes (New Balance IIRC) I was using gave me horrible shin splints after 2 jogs. No shin splints with the vibrams, so happy with that. I would venture that the groin pulls are more from not being conditioned to run and that once they heal, I will really enjoy them. I never ran/jogged regularly, so I never learned any style of running(heel/mid/forefoot striking)

Oh interesting. In my own experience, I normally only get shin splints when I get back into running from a break, but especially when running on roads.

I run on my heel, and I've been running for around the last 4 years. Barefoots are for running on the forefoot?
If you have any running events in your area, like a 5k, I'd highly recommend going for it. Always a great atmosphere and would be great to coincide with the challenge.

Inb4 Timba is a running preacherman - sorry I cant help it man :P

[Cowmustard]

Overall unhappy with today.



Wife says I should just give up running, because I end up injuring myself one way or another no matter what. I have a bike that I can get fixed. Maybe get some sort of punching bag.

I hear that my bro-tato, saturday was not my best performance either, however, I love the idea of a heavy bag my man!!! Could also get agility ladders, jump rope, and a few other boxer tools and just make circuits to get that cal burn in.

praying for a quick heal on your nether regions my mate!!!(no homo)