Have a fun trip, Moses! Looking forward to your max attempt upon your return.
Thanks a lot Billy. I hope to film it, but most likely I'll just be reporting the numbers, so hard to set up the camera for bench.
Originally Posted by bigjimmy123
Big well done on not missing a single rep running SJr
have a good weekend and am looking forward to hearing what you manage to press for your new and improved 1RM
Jimmy
Thanks Jimmy - there were definitely some dirty grinders in there Now looking forward to eating up and resting over the weekend, got myself a little physio session planned as well!
Originally Posted by GHOSTN
Good going on completing smolov without a rep missed!
Heres how my max test played out
(previous best 135kg)
[youtube]gpVs0kiXjGY[/yout]
Thanks mate! That's a damn shame about the max attempt, but the title of the video says it all: it wasn't your day. And I find the bench more than any other lift is super mental, and if you're not in it, you die And you came off a big leg day, who knows what kind of effect that could have had!
Next time!
[If It Fits Your Macros Crew] - Reversing on foie gras and oreos
Team 3DMJ
Offseason log of infinite proportions:
http://forum.bodybuilding.com/showthread.php?t=146412363
Forget about where you were yesterday, and think about where you'll be tomorrow
My diet fuelled recipes (under construction):
http://tinyurl.com/shazcookbook
hows pb & blue cheese combo btw? my two favourite things and yet have never tried them together...
any idea on when you'd be looking at a PL meet? would be freaking awesome for you to have both a bb contest and a PL meet under your belt!
interesting you mention you feel more hamstrings/glute activation in sumo deadlifting, i find conventional works my hamstrings/glutes tremendously, but i do agree that sumo seems to take lower back out of it entirely.. i may have to give them another try one day
acquiring intelligence
my log - http://forum.bodybuilding.com/showthread.php?p=718088931#post718088931
Well done for completing smolov jr experiment
Good sessions lately
Have a fun trip and enjoy yourself
Thanks dude! I'm back now and had a great time
Originally Posted by vitornoob
buen viaje!
you survived the smolov jr!
Dunno if you have already told this, but do you intend to run another cycle for other lift?
Gracias! No more cycles for now, just going back to PHAT and upping the volume of certain lifts me thinks.
Originally Posted by bigjimmy123
Picked up something for you today
Jimmy
Nohomo of course.
Originally Posted by brendbro
man moses your log moves so fast
hows pb & blue cheese combo btw? my two favourite things and yet have never tried them together...
any idea on when you'd be looking at a PL meet? would be freaking awesome for you to have both a bb contest and a PL meet under your belt!
interesting you mention you feel more hamstrings/glute activation in sumo deadlifting, i find conventional works my hamstrings/glutes tremendously, but i do agree that sumo seems to take lower back out of it entirely.. i may have to give them another try one day
Pretty good combo, they don't actually combine that much strangely enough, it was just like tasting pb and blue cheese at the same time, but not in a bad way. Maybe a sweet element like jam/chutney would have tied it together better.
I think March or April looks good for a PL meet. Gives me another 2-3 months doing PHAT, then I can switch over to a more strength based routine to supercharge the gains. That's the idea anyway. I agree, it would be sick to have done both - I'd feel way more rounded as a "weightlifting competitor" for lack of a better phrase.
Sumo slays my hammies, glutes, and adductors massively. CDL was all back for me when I did it!
[If It Fits Your Macros Crew] - Reversing on foie gras and oreos
Team 3DMJ
Offseason log of infinite proportions:
http://forum.bodybuilding.com/showthread.php?t=146412363
Forget about where you were yesterday, and think about where you'll be tomorrow
My diet fuelled recipes (under construction):
http://tinyurl.com/shazcookbook
Cinnamon bun cereal? I'm about to lose my ish over here!
You were unaware? Alright next time I'm in Charlotte I'm going to take you to a supermarket and show you all the awesome sh!t you have right under your nose...
And then we can hit up southern BBQ
Originally Posted by bigjimmy123
it is $$$
Oh yes <3
[If It Fits Your Macros Crew] - Reversing on foie gras and oreos
Team 3DMJ
Offseason log of infinite proportions:
http://forum.bodybuilding.com/showthread.php?t=146412363
Forget about where you were yesterday, and think about where you'll be tomorrow
My diet fuelled recipes (under construction):
http://tinyurl.com/shazcookbook
So I've been slacking with the updates for the past few days. Been really busy at university and had a couple of assessments due that just needed to be prioritized before I could do anything else. Still had enough time to stalk logs but there you go.
My deload ended up being a bit of a fail to some extent since I missed almost a week of training. I managed to get a random upper body session in on monday which involved jogging down to the beach doing doing a few sets of dips, chins, inverted rows, HLRs and then jogging back home. Wasn't much but got the blood pumping. Today I went and hit an extremely easy upper hypertrophy session and interesting everything actually FELT light, which is rare for me since deloads usually end up feeling almost as heavy as normal days. I hope that's a sign that I've done some good recovering and am ready to get back into the swing of things. Tomorrow I'll be doing a lower hyper workout and then back to full on training on sunday.
I've decided to make a few changes to my training days and routine moving forward. Firstly I'm now going to train Sun-Mon-Thu-Fri which makes my schedule a little bit easier mid-week and lets me get a bit more sleep which will be important for staying focused during lectures and having more energy in general during the week. Things are going to be pretty hectic from here until Christmas so I can't afford to be a vegetable 4/5 days during the week which is prime time for getting work done.
Next, I'm going to try adding a set of everything to my accessory work on power days, and also add another set of bench, curls, and tricep PDs on my upper hyper days to continue the trend of focusing on upper body a bit more. I'll continue doing the PHAT thing until Jan-Feb '13 and then will probably look at switching back into more of a strength focused routine, and try and do some powerlifting meets in March or April. I might be signing up with 3dmj again at that point, just because I enjoy working with Eric, though I'll see about availability a bit later down the line.
Finally, this sunday I'll be testing my bench max. Will be super disappointed if I don't get at least 220, but really aiming for 231. Depending on energy, I may try and do separate attempts for paused and touch and go, just to see where I stand.
Training - Upper Hypertrophy Deload
Dumbbell Bench Press:
55 lb x 10 reps
55 lb x 10 reps
One-Arm Dumbbell Row:
82.5 lb x 10 reps
82.5 lb x 10 reps
82.5 lb x 10 reps
82.5 lb x 10 reps
Two sets each side
Seated Dumbbell Shoulder Press:
49.5 lb x 10 reps
49.5 lb x 10 reps
Close-Grip Front Lat Pulldown:
145.2 lb x 12 reps
145.2 lb x 12 reps
Barbell Curl:
60.5 lb x 12 reps
60.5 lb x 12 reps
Triceps Pushdown:
46.8 lb x 12 reps
46.8 lb x 12 reps
Dumbbell Side Lateral Raise:
13.2 lb x 12 reps
13.2 lb x 12 reps
Food
Been on dat lazy time lately, stir fries and cereal bowls errrrrday
Chicken stir fry with english muffin and cream cheese
Junk bowl with allbran, chocolate cheerios, nutter butter, choccie dodgers, m&m dark choc mix
[If It Fits Your Macros Crew] - Reversing on foie gras and oreos
Team 3DMJ
Offseason log of infinite proportions:
http://forum.bodybuilding.com/showthread.php?t=146412363
Forget about where you were yesterday, and think about where you'll be tomorrow
My diet fuelled recipes (under construction):
http://tinyurl.com/shazcookbook
Well that's the last of this deload. Tomorrow willl be some cardio and then Sunday is the big day.
Not much else to report, between uni and job applications I'm all tied up for the moment. The good news is that I have a phone interview with a company in the states on Tuesday, so fingers crossed on that one.
Have a good weekend everyone!
Training - Lower Hypertrophy Deload
Sumo Deadlift:
242 lb x 12 reps
242 lb x 12 reps
Leg Press:
297 lb x 8 reps
297 lb x 8 reps
Leg Extensions:
154 lb x 12 reps
154 lb x 12 reps
Seated Leg Curl:
132 lb x 12 reps
132 lb x 12 reps
Calf Press On The Leg Press Machine:
253 lb x 12 reps
253 lb x 12 reps
Cable Twist:
46.8 lb x 10 reps
46.8 lb x 10 reps
46.8 lb x 10 reps
46.8 lb x 10 reps
Two sets each side
[If It Fits Your Macros Crew] - Reversing on foie gras and oreos
Team 3DMJ
Offseason log of infinite proportions:
http://forum.bodybuilding.com/showthread.php?t=146412363
Forget about where you were yesterday, and think about where you'll be tomorrow
My diet fuelled recipes (under construction):
http://tinyurl.com/shazcookbook
Mainly aerospace related although this particular one is a software start-up
Originally Posted by Bnizzle163
Where is the company located that you are interviewing with? Good luck!
Thanks Billy, it's in Palo Alto, California, just south of SF. If I ended up there my life would be set from a bb point of view, and probably in every other way too!
[If It Fits Your Macros Crew] - Reversing on foie gras and oreos
Team 3DMJ
Offseason log of infinite proportions:
http://forum.bodybuilding.com/showthread.php?t=146412363
Forget about where you were yesterday, and think about where you'll be tomorrow
My diet fuelled recipes (under construction):
http://tinyurl.com/shazcookbook
Moses, I realized I've never posted in your thread, but thought I'd make myself present to let you know I'm an inspired follower...
Good luck at the interview!
Damn son, Palo Alto? That would be awesome. Is it an interview for a 'real' job or an internship or something? I thought you were finishing your studies next summer, amiright?
Moses!!! Could you possibly post a recipe for one of your junk/cereal bowls? I was curious as to what you use for the base? And also how much cereal, candy, cookies, etc. you put into bowl? I'm looking to up my carbohydrate intake on this bulk, so trying to guesstimate how much carbs go into each bowl! Thanks man.. Keep pushing dat weight!!!!!
Moses, I realized I've never posted in your thread, but thought I'd make myself present to let you know I'm an inspired follower...
Good luck at the interview!
Thanks my dude means a lot. You running a log? I promise to be on that lurk status if so. And thanks man, I hope it goes well
Originally Posted by Dexter3000
Damn son, Palo Alto? That would be awesome. Is it an interview for a 'real' job or an internship or something? I thought you were finishing your studies next summer, amiright?
I'm seriously stoked, and yes it's a real job, 9-5 or thereabouts It's not uncommon for people to apply for jobs while they are in their final year of uni, so yea although I'm graduating in July 2013 I'd like to have one lined up WELL before then. Not knowing what the future brings is stressing me the fuk out right now.
Originally Posted by NaturalPursuit
goodluck with the jobs man! Let us know how they turn out
I will man, thanks!
Originally Posted by ugasar
Moses!!! Could you possibly post a recipe for one of your junk/cereal bowls? I was curious as to what you use for the base? And also how much cereal, candy, cookies, etc. you put into bowl? I'm looking to up my carbohydrate intake on this bulk, so trying to guesstimate how much carbs go into each bowl! Thanks man.. Keep pushing dat weight!!!!!
I don't follow a set recipe for any given bowl, I just look at my macros at the end of the day and pile it in. The one I posted the other day had:
Had myself a productive Saturday for the first time in a while. Lately I've been a bit concerned that I'm going soft from a cardio point of view, always doing intervals or whatever on the bike or elliptical, so I decided to go for a run to change things up. Felt really good and for the next few weeks at least I think I'm going to make it my cardio of choice. My legs are hurting way more than they should after just 30mins of running so I definitely want to pick up that adaptation again, functionality ftw. Also it saves me an unnecessary trip to uni just for the sake of ~30 mins of cardio. I waste enough time on buses as it is, so minimizing it where possible is definitely a plus.
Rest of the day was spent reading papers and reviews on my thesis subject. I have to submit a lit review in just over 2 weeks along with a planning and experimental design so the plan is to read a few more papers, grasp the subject that much more, and bang some of it out tomorrow.
But for now, here's some food:
Baked zucchini
"Sloppy joe" pizza with salad cream
Reese's PB chip Pumpkin loaf with cinnamon roll sludge frosting
^^this needed less sf/ff jello mix and more leavening, but tasted f-awesome.
[If It Fits Your Macros Crew] - Reversing on foie gras and oreos
Team 3DMJ
Offseason log of infinite proportions:
http://forum.bodybuilding.com/showthread.php?t=146412363
Forget about where you were yesterday, and think about where you'll be tomorrow
My diet fuelled recipes (under construction):
http://tinyurl.com/shazcookbook
Discounts & Deals - Sign Up!
Now looking forward to eating up and resting over the weekend, got myself a little physio session planned as well!
And you came off a big leg day, who knows what kind of effect that could have had!
?
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