Becoming a Titan - Journey to a 1400 Total

[PerpetualMotion]

Introduction

"It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat."

Welcome to my new log. I started a new one because I wanted it to reflect my main goal right now. What you'll see in this log: my awesome personality that shines like the sun. Participate or you're a damn loser that nobody respects.

Current Lifts and Lifting Goals

I did a mock meet today, so here's the video:


Quite a few things went wrong but that's part of it being "mock."

November 2011/November 2012:
Weight: 170lbs/155lbs
Squat: 275x1/380x1
Bench: 175x3 (touch and go)/225x1 (paused)
Deadlift: 275x1/435x1
Total: N/A/1040
Wilks: N/A/352.3

Lifting Goals:
- 405 squat, 500 deadlift, a remotely decent bench that is passable
- 565kg (1243lbs) total (Russian classification for CMS at 75kg [165lbs])
- 635kg (I rounded up to 1400) total (IPF classification for Master at 75kg)

Current program outline: Sheiko #29, #37, #32
Why I use 165 classifications: I use 165 classifications because 148 numbers are too low (go big or go home, right?). I'll probably, in the future, lift at 148 but I want at least 3-4 competitions under my belt first.

Body Goals and Progress
Me at the end of January 2011 at 208lbs on the left and me at 148lbs at the end of August 2012 on the right:


My transformation could have been a lot better but unfortunately I wasted a lot of my first 8 months messing around, making terrible progress in the weight room and just being terrible with my cut. To add more cliches, you live and you learn. Ain't nothing but a peanut.

Anyways, Casey Butt's genetic calculator (this is my championship physique if I COULD hit it) says I'm tapped out at 180lbs @ 10% BF, which means 161lbs LBM. I have no idea what I would look like at various weights, so it's feeble stating specific weight goals. Ideally, be semi-lean (9-12%) and look good (dur). If I weigh 145 and I'm satisfied then I weigh 145. If I weigh 160 and I'm satisfied then I'm 160.

Nutrition
- Currently first time bulking ever. Shooting for 2lbs gain a month and end up at 165-170lbs.
- Calories are currently 2600 but it needs to go up since I'm not gaining. I'll eat at 2700, assess and add more if need be.
- Macros: Minimum 145g protein, 250g carbs and the rest depends on what I want to eat that day.
- Supplements: Fish Oil (3g EPA+DHA), NOW Vitamin D3 5000IU, Kirkland Signature Multivitamin, 300mg Magnesium Citrate, 2-3 scoops of whey, chocolate milk (secret weapon MWHAHAH!)
- I track calories but sometimes I go 2-3 days without counting and sometimes I snack on top of the calories I've tracked.
- I need more vegetables, fruits, and fibre in my diet, so that's my biggest nutritional goal.
- I tend to have one very large meal (1-1.3k), consume a PWO shake (only because I train fasted, so I took Lyle's advice), and then randomly have stuff throughout the day.

[foodpr0n]

lurk

[MiscDemeanor]

I don't wanna be a loser that nobody respects. IN

[vitornoob]

[brendbro]

- Calories are currently 2600 but it needs to go up since I'm not gaining. I'll eat at 2700, assess and add more if need be.
- Macros: Minimum 145g protein, 250g carbs and the rest depends on what I want to eat that day.

ergg, theres your problem brah. id up to at least 3x BW. not to mention i dont see any zinc, creatine or L-arginine

now stop making excuses fckk

[MITCHAPAL00ZA]

new log? in(sert stupid "in" gif here). im gonna be nipping at your heels, need someone to chase! Definitely interested in seeing the mock meet vid

[PerpetualMotion]

lurk

Unlurk.

I don't wanna be a loser that nobody respects. IN

OMG I GOT A GIRL IN HERE!

[IMG]http://gifsforum.com/images/gif/in/grand/other-3dc4876f3f08201c7c76cb71fa1da439-42.gif[MG]

Yeahhh buddy.

ergg, theres your problem brah. id up to at least 3x BW. not to mention i dont see any zinc, creatine or L-arginine

now stop making excuses fckk

Sounds legit. Will start eating 468g of protein. Not sure how I'll afford it but it must be done.

new log? in(sert stupid "in" gif here). im gonna be nipping at your heels, need someone to chase! Definitely interested in seeing the mock meet vid

Chase me but don't catch me haha. Crossing my fingers that Sheiko does something to my bench. 225 paused is borderline bad. Also, videos don't show plates -.- But I've always shown my videos, so I've never been a frauder. Almost done editing and uploading.

[MITCHAPAL00ZA]

lol dont worry about the plates im not 1 to call fraud. Maybe if u said ure total was like 1300 or something lol...but yeah I need to get my bench up too (but u are still quite a bit ahead)...U have me by a ton on squats tho, christ.

[PerpetualMotion]

I think I'm good for 445 on Deadlift but I went big on my 4th attempt at 455. Barely could make it off the ground and my glutes were uber shot afterwards. For bench, it's moving slowly but I think I'm good for more than 225 paused. My shoulder was just bothering me, so I didn't go for more, even touch and go. Not too fussed. I'm hoping for at least 1100 after Sheiko and that 405 squat. Some people get some insane DL gains off it, so maybe a magical 5 plater somehow in 3 months? hahaha probably not but I can hope.

Check my first post. The video is up there.

[brendbro]

from the video i dno looks to me like you may have a 405 squat

[SJB23]

In! Awesome transformation so far - can only keep getting better!

[PerpetualMotion]

from the video i dno looks to me like you may have a 405 squat

Maybe. I tried 390 and it wasn't too bad but I got pinned. Technique was way off on it, though, and as soon as I went up I knew I goofed but I tried to grind it out anyways. At this point, I think all my lifts are being held back by technique. That's why I'm really antsy to get on Sheiko (plus the awesome chest volume). A lot of pro Russian PLers that worked under Sheiko have absolutely incredible technique regardless of how heavy the weight is.

In! Awesome transformation so far - can only keep getting better!

Thanks, man. Much appreciated.

[foodpr0n]

Just regards to casey's calculator. It is like the elite of elite numbers wise yeah?
Not saying anyone should put all faith into any generic numbers, however;
IIRC correctly, he did mention, often only 90% of that will be achievable most of the time, right?

And at the 90% point - THAT is the max, so we're talking 10+ years of solid training and lbm gaining to get to 90% of the calc?

Casey's prediction for you; 180lbs * .9 = ~162lbs @ 10%

And then to further solidify

Just trying to put somethings into place here;
Martin reckons height - 100 = max @ 5% with the exception of those who are genetically gifted AND those who are a little shorter + genetically gifted and based on most competitors as legit 5% bf'ers, it actually works pretty much spot on.

You; 167cm - 100 = 67kg or 147-148lbs
Add on 5-6% bf and then it's ~70-71kg or ~155lbs.
Add in the additional slight weight from water depletion to the contest weight and you're at ~158-160 for 10%

Just sayin' that 180lb figure of a true 10% at 5'6" would be fkn monsterous. Brb Josh Hyaduck levels of testosterone (his natty levels I mean) to get there.

Is that how you came to the <165 figure?

Sorry, the accountant in me
*

[PerpetualMotion]

Just regards to casey's calculator. It is like the elite of elite numbers wise yeah?

Basically. It would be my "championship physique" if I were able to hit it.

Not saying anyone should put all faith into any generic numbers, however;

I have zero faith in the numbers. Even if I could hypothetically get that big (which I already knew I couldn't), I would never want to be that big. As appealing as it is to look at a 5'6", 170lb shredded guy, I'd never want to be it (not saying that I could).

IIRC correctly, he did mention, often only 90% of that will be achievable most of the time, right?
And at the 90% point - THAT is the max, so we're talking 10+ years of solid training and lbm gaining to get to 90% of the calc?

I don't ever recall him using the 90% number. He does mention that most people (unless they're like Reg Park) won't ever hit the 100% mark. I feel like I remember him mentioning "90%" in relation to hardgainers but I can't find it.

Just sayin' that 180lb figure of a true 10% at 5'6" would be fkn monsterous. Brb Josh Hyaduck levels of testosterone (his natty levels I mean) to get there.

I don't think I could ever get there haha. Even if I could, I doubt I ever would. I'm not dedicated enough to the bodybuilding aspect.

Is that how you came to the <165 figure?

Haha no. Just based on pictures I've seen of other people. Looking at your math, it seems like saying "<165" sounds steep as hell haha. I guess competing in 148 will be a lot more realistic than I thought if I want to maintain a semi-lean physique.

[Andrew_S]

I believe Casey has two calculators. One is for the average guy and what he is likely to attain based on his measurements, while the other one is for the genetically elite, natural pro type numbers.

Anyway, awesome stuff. I think you're going to be a beast...already off to a great start with those numbers. Is it just the angle, or in the video is your right foot more forward than your left? I swear I was doing the same thing until I put some tape on the floor to mark where my toes need to be. Hard to tell with that front view.

[PerpetualMotion]

Is it just the angle, or in the video is your right foot more forward than your left? I swear I was doing the same thing until I put some tape on the floor to mark where my toes need to be. Hard to tell with that front view.

Yeah, you're right. I noticed that as soon as I looked at my videos. Never thought about using tape, though. It probably doesn't help that my shorts are all crooked. I live my entire life lopsided haha.

I believe Casey has two calculators. One is for the average guy and what he is likely to attain based on his measurements, while the other one is for the genetically elite, natural pro type numbers.

Hmm. He does mention that most people will never hit these measurements. People will think I'm ****gy but I'd be happy just looking like Daniel Craig or something haha. Being too big, quite frankly, doesn't look as good when you wear clothes. Yes, I read GQ. Come at me!

People put too much into weight. I stepped in the PL forum and I got some backlash for being 156 because there are some 5'6" guys who are 175-180lbs. What can you do, right? All I know is I'll fall somewhere between 140-160 haha.

My next cut, I'll be shooting to be a lot leaner but the cut will be a lot slower, too.

[Andrew_S]

People will think I'm ****gy but I'd be happy just looking like Daniel Craig haha. Being too big, quite frankly, doesn't look as good when you wear clothes. Yes, I read GQ. Come at me!

People put too much into weight. I stepped in the PL forum and I got some backlash for being 156 because there are some 5'6" guys who are 175-180lbs. What can you do, right? All I know is I'll fall somewhere between 140-160 haha.

My next cut, I'll be shooting to be a lot leaner but the cut will be a lot slower, too.

Nothing wrong with that. It seems like most people start lifting and just want to get to beast status, but then the curtain is pulled back and it's realized how much drugs play a role in the popular looks. The natural guys that look all big in clothes carry more BF to look like that IMO, or they have some impressive leanness and don't wear baggy sh!t.

I thought 225@8-10% would be where it's at until discovering how juiced up all the gurus and people following gurus were. I'm naive.

[PerpetualMotion]

Anyone on fitocracy? If so, add me (Perpetualmotion). I just started logging again because I finally got monster squat and monster deadlift achievements.

The natural guys that look all big in clothes carry more BF to look like that IMO, or they have some impressive leanness and don't wear baggy sh!t.

I noticed this, too. The lifting world is unfortunately tainted by drugs, so people have skewed perceptions. That's why I picked some physique that's achievable just by lifting. I mean, ****, there are other physiques that I'd love but one baby step at a time.

I thought 225@8-10% would be where it's at until discovering how juiced up all the gurus and people following gurus were. I'm naive.

We're all delusional. I remember seeing Danny Padilla at 5'2" and Lee Labrada at 5'6" and my mind exploded.

[psychodiver9]

Why you make a new log? Fuk it in.

[PerpetualMotion]

Why you make a new log? Fuk it in.

Because this one is going to be cooler, hipper, and awesomer. I thought it was obvious?

[psychodiver9]

Because this one is going to be cooler, hipper, and awesomer. I thought it was obvious?

Lame. Unsubbed

[PerpetualMotion]

Lame. Unsubbed

You're like an abusive boyfriend that I never want to leave me. Please come back.

[JHarden]

Well the last thing I want to be is a loser so I guess I'm subbed in. One thing I learned from Sheiko so far is that you're technique will definitely improve, especially bench.

[PerpetualMotion]

Well the last thing I want to be is a loser so I guess I'm subbed in. One thing I learned from Sheiko so far is that you're technique will definitely improve, especially bench.

Nice to have you in.

That's what I'm hoping in regardless to technique. Were you bulking on it at all? If so, did you notice any improved muscularity? The chest volume makes me excited.

One thing Sheiko does mention is that his templates aren't meant to be taken verbatim and that they should be adapted to each individual lifter. I've noticed a lot of people run it as is even though they know some of the lifts don't help their big 3, which is weird. Just something I thought I'd mention if you decided to run it a bunch of times. Usually, people recommend at least running it two-three times before changing anything.

[toxicrusader]

In...always enjoy these logs being a skinny fat myself who needs some motivation to get over the bulking fear.

[JHarden]

Nice to have you in.

That's what I'm hoping in regardless to technique. Were you bulking on it at all? If so, did you notice any improved muscularity? The chest volume makes me excited.

One thing Sheiko does mention is that his templates aren't meant to be taken verbatim and that they should be adapted to each individual lifter. I've noticed a lot of people run it as is even though they know some of the lifts don't help their big 3, which is weird. Just something I thought I'd mention if you decided to run it a bunch of times. Usually, people recommend at least running it two-three times before changing anything.

Yeah I've been bulking slowly. I put on about 2 pounds while running 29. I do think that my upper chest improved quite a bit from the bench. Either that or I'm just getting better at posing but I have definitely noticed more thickness.

I didn't mess with the sheiko workouts themselves except for replacing DB flys with cable flys and adding in some skullcrushers with shoulder extension and some calves depending on if I had time before class and how much energy I had left. I did add some fluff days in though on Tuesday and Thursday. It's mainly rows, face pulls, shrugs, shoulder press, and biceps, and I just go by feel on how heavy it is. I wanted to make sure that I stayed balanced with all that bench volume. My pec minor pulls my shoulders forward enough as it is so I wanted to add in more back work. I haven't gotten run down so I'm sticking with it.

[PerpetualMotion]

In...always enjoy these logs being a skinny fat myself who needs some motivation to get over the bulking fear.

Nice to have you in. Hopefully I won't be skinny fat (?) by the end of this bulk.

Yeah I've been bulking slowly. I put on about 2 pounds while running 29. I do think that my upper chest improved quite a bit from the bench. Either that or I'm just getting better at posing but I have definitely noticed more thickness.

I didn't mess with the sheiko workouts themselves except for replacing DB flys with cable flys and adding in some skullcrushers with shoulder extension and some calves depending on if I had time before class and how much energy I had left. I did add some fluff days in though on Tuesday and Thursday. It's mainly rows, face pulls, shrugs, shoulder press, and biceps, and I just go by feel on how heavy it is. I wanted to make sure that I stayed balanced with all that bench volume. My pec minor pulls my shoulders forward enough as it is so I wanted to add in more back work. I haven't gotten run down so I'm sticking with it.

I'm going with prehab pairings (something I picked up from Cressey). So, for every set of bench I do, I'd do a prehab exercise like scapula wallslides, floor blackburns, banded face pulls, band pull aparts etc. That should provide a tonne of volume to the postural muscles.

How long did your workouts take?

[toxicrusader]

Nice to have you in. Hopefully I won't be skinny fat (?) by the end of this bulk.

apologies, wasn't implying that you were, was simply stating that I am also in the need of a bulk and someone elses log will provide a much needed boost. Especially one with a focus on strength which is what I'm also aiming for.

[JHarden]

I'm going with prehab pairings (something I picked up from Cressey). So, for every set of bench I do, I'd do a prehab exercise like scapula wallslides, floor blackburns, banded face pulls, band pull aparts etc. That should provide a tonne of volume to the postural muscles.

How long did your workouts take?

Yeah, I'd say that'd definitely take care of any imbalances. Workouts were about an hour and forty-five minutes. I get there at 5:30 and have to be out by 7:15 for class. That's including a 5 minute warm-up jog and some band work to warm up the rotator cuff. I've always worked fast though. I probably rest 45 seconds to a minute in the work up sets and then go longer for the top sets.

[PerpetualMotion]

Yeah, I'd say that'd definitely take care of any imbalances. Workouts were about an hour and forty-five minutes. I get there at 5:30 and have to be out by 7:15 for class. That's including a 5 minute warm-up jog and some band work to warm up the rotator cuff. I've always worked fast though. I probably rest 45 seconds to a minute in the work up sets and then go longer for the top sets.

Sounds about right. I was thinking about supersetting some of the GPP exercises (e.g., GMs and DB Flyes) to help reduce time and improve productivity. I know Sheiko mentions that he prefers 2-3 minutes or 3-4 minutes depending on the repetition scheme and that's because he wants someone to be fully rested and perform the exercise without a hitch.

apologies, wasn't implying that you were, was simply stating that I am also in the need of a bulk and someone elses log will provide a much needed boost. Especially one with a focus on strength which is what I'm also aiming for.

No need to be sorry. It's just I've never saw myself as skinny, just plain ol' fat haha. Anyways, it's nice to have you in. I'm glad I can give you a boost. I know how you feel since bulking can be mentally tough, especially since you have to watch the scale go up. Somedays I love it, though, because I remember how little food I had to eat and sometimes gym performance would be horrid.