Barbells, Booze and Beef. Mitch's Deadlifting and Drinking Log 2.0

[Mitch666]

A bit of background info, I've been lifting for a few years but the last year is when everything really clicked for me. I recently finished a cut where I went from 215-195. I'm sitting at 12% bodyfat and that's the leanest I've ever been. My best lifts at 215 were 455 deadlift 275 bench and a 315 squat. I don't feel much weaker so I should surpass those lifts soon. I'm starting to eat more again and will be bulking within the next few weeks.
I just took 6 days off for a vacation in which I drank wayy to much everyday so the time off didn't help me recovery wise and I feel weak atm but hopefully that'll go away quick.

My goals by next summer are a 545 deadlift, 315 bench and honestly my squat sucks so much I don't know, 365 at least, I plan on running smolov over my christmas break so hopefully 385 is a realistic goal.


Today's workout

LIME Bench Week 1 Day 1

foam rolling, rumble rolling, dynamic warmup and mobility work

Bench
barx8
135x5
160x5
185x10 @8.5ish, felt way too heavy though
210 3x3

Pullups
BWx8
BW+25 3x6
BWx12

Seated dumbell shoulder press
3x8 50

Band pullaparts
3x30

Barbell Curl
4x8

superset

V-bar Pushdowns
3x12

30 minutes incline walking (still slowly decreasing this from how much I was doing when I lost weight)

Overall felt like **** but after a week off of boozing what else can I expect.

[SmallLats]

In brah

[Ironj81]

I just did the same thing on a vacay and honestly, feeling like you threw things off just makes you come back more focused and ready to bang in the gym. You got it bro.

[BulkingForever]

In!!!

[Mitch666]

In!!!

Just realized I accidentally unsub'd to your log. oops, that's what I get for drunk miscing. haha

@smallats in to have you lift as much as me while weighing 150 lol

@Ironj181 I agree, mentally I want to kill it but physically I'm still getting back into the swing of things.

[Laidbackzack]

In 4 progress u cheeky m8

[xRequiem]

in for seeing a strong skwat

[Mitch666]

in for seeing a strong skwat

Lol you *******. I should just quit squatting and deadlift twice a week or something ha

In 4 progress u cheeky m8

Glad to see you posting again

[Mitch666]

Wednesday

Mobility/recovery day

Defranco's limber 11 and some other stuff (ankle mobility, leg swings, and some mobility wod stuff), tons of rolling and mashing

30 minutes incline walking

Felt great after this


Today

quick dynamic warmup (I deadlift better tight for some reason ha)

deadlift
135x5
185x5
225x3
275x3
315x1
340x1
385x2 FUUU so this was the first week of my deadlift cycle and this was supposed to be easy, and it was but my left hand just fuked itself and gave out completely on the third rep, I guess to look at the positive the first two were fast

Squats
just did a ton of light triples between 185-205, fast as chit form felt good (weird thing is i did virtually no mobility today and my squat felt better hmmm)

Shrugs
225x20
275x12
315x15 (straps)

GHR
2x8 (getting back into these now that I'm back at my campus gym, wtf I could bangout 20 reps for multiple sets last year)

Ab Wheel
3x10

Back Extension
3x15

Seated Calf Raises
3x15


So I'm confused as to my squats feeling so good without much mobility work. Idk that's not the big issue though.


My grip strength being **** usually means it's time for a deload and I'm under-recovered (fuk overtraining) the thing is I just took 5 days off a week ago. Only I could somehow drink so much on a week off that I didn't recover at all. lol, I'm going to play things by ear I might have to take a 3-4 day break just to actually get some good recovery in as I want to pull 500 on the deadlift cycle I have planned out and don't wanna start it by missing reps.


LIME weak point bench tommarow

[CupcakeSquats]

Dude. The rocking frog. My mind is full of f*ck.

What is LIME?

[Mitch666]

Dude. The rocking frog. My mind is full of f*ck.

What is LIME?

rocking frog??? lol


LIME is a poster on bb.com he benched 385 at something like 180 so pretty low bw, he writes a up a bunch of his own programming, I stumbled across the bench one and thought it looked good. His log is called the smolovization of society if you wanna search for it

[SmallLats]

How long is your deadlift cycle? Race to 500 deadlift?

[Mitch666]

How long is your deadlift cycle? Race to 500 deadlift?

Well 9-10 weeks depending on how it goes towards the end. I'm definitely down just how this week went might make me delay ****. We'll see, hopefully I'm doing better next week.

[Mitch666]

LIME BENCH WEEK 1 DAY 2

foam roll, LAX ball, dynamic warmup

Incline Bench
barx8
135x5
155 4x5 (the goal here is 4x5 @8.5 RPE, I'm starting fairly light though)

Dumbell Bench
70x8
65x10
65x8

Chest Supported Row (not sure if I like these, feels like I'm gonna crack my sternum)
4x12

Rear delt fly machine
90x20
110 2x15

Skullcrushers
3x10 70 (started super light again here)

superset

Cross Body Hammer Curls
3x10 35

Lateral Raises
15x15
20 2x12

30 min incline walking


Still feel like ass, had a refeed of 3900 cals and 480 grams of carbs yesterday though, looked fukin joocy at the gym but felt weak yet. Adding another 200 cals back in next week. 3400 workout days and 3200 on off days. Really don't want to take more time off so hopefully the increase in calories will help.

[BulkingForever]

sucks about the deadlift man. maybe too much drinking LOL im sure you'll hit a 500 dead by the end of the year once you get some more cals in you

[Mitch666]

sucks about the deadlift man. maybe too much drinking LOL im sure you'll hit a 500 dead by the end of the year once you get some more cals in you

Yea I'm just feeling normal from that vacation now! haha. Yea I'm gonna be up to 3400 on workout days and 3200 on off days this week, which is a 200 cal increase, I'll probably drop a bit more cardio too.

[Mitch666]

Monday

foam roll everything, LAX ball glutes/piriformis, dynamic warmup, band distracted hip openers

Squats
barx8
135x5
185x3
205x3
235 5x5 (volume can s my d)

RDL
3x10 185

GHR
BWx10,9,9 (felt fast and explosive)

Decline Sit Ups
BWx 12,10,10,8

Standing Calf Raises
3x20

25 minutes incline walking


Holy **** I was raging hard today, had to wait for a squat rack forever because some wanna be cross****s were doing pushups supersetted with 75 pound snatches and some sort of high knees. This rage led to a fairly productive workout however, I haven't done volume squatting in forever, hence the low weights (even for my squat lol) and it kicked my ass. Half of the reps were so fast the bar flew off my back (which is great because I fukin grind everything) and the other half sucked, I wish I had a camera to record it and see what I did differently form wise on reps that were fast and ones that were slow.
I'm gonna do something really simple for squats, I feel I need some volume to get my form dialed in so I won't be going for PR's for awhile but will do somethign like this

next week 5x5 240
4x4 250
4x4 255
3x3 265
3x3 275

then see how I feel from there, my pr's are 295x3 and 315x1 when I weighed 20 pounds more, so hopefully in the next few months I can smash those while being leaner. I'm being conservative laying that out now but my hope is I'll be able to make bigger jumps week to week because I'm much better with reps below 5.

[Mitch666]

LIME bench week 2 day 1

foam roll everything, LAX ball glutes/piriformis, dynamic warmup

Bench
barx8
135x5
165x5
195x8 WTF (to put this in perspective some rep pr's of mine WHILE CUTTING were 205x9 and 185x13)
215 3x3 (felt fast and explosive as the sets went on, weird)

Pullups
BW 4x10

Seated Dumbell Shoulder Press
35x10
50x6
60x10

superset

Band Pullaparts
3x30

Barbell Curl
barx8
3x8 85

V-Bar Pushdowns
3x15 96

25 minutes incline walking


Has anyone noticed their bench is **** if the bench the day after squatting?? I'm wondering if that's my problem, I could go one of two ways with it, flip it around so it goes upper/lower or do bench and squat together monday and then back and bicep accessory tuesday, idk wtf is going on here because my bench feels weak as **** and I'm eating more.

[Turbs]

Haha subbed for the title alone. Crazy how much more you're deadlifting compared to squats, but I'm sure the squats will come. Mines the opposite my deadlifting needs some serious work. Well all my lifts do, but deads the most.

[Mitch666]

Haha subbed for the title alone. Crazy how much more you're deadlifting compared to squats, but I'm sure the squats will come. Mines the opposite my deadlifting needs some serious work. Well all my lifts do, but deads the most.

Yea back when I first deadlifted 315 as a beginner I was quarter squatting 315, I dropped the weight wayyy back down and it's taken alot of trial and error with different stances and bar placements but I finally feel comfortable squatting so it's time to get strong!

[Mitch666]

Recovery/mobility day

20 minutes of rumble rolling, LAX ball mashing, mobility work and stretching

then 30 minutes LISS

Also ate 4100 cals today, I lost 1.5 pounds since last week so I'm jumping ahead to what I was gonna use next week, 3500 w/o days and 3300 off days for the rest of the week. Then I'm finally gonna start bulking at 3800 on workout days and 3500 on off days as of next week. Excited to finally get stronger again.

[Mitch666]

Thursday

quick dynamic warmup (leg swings front to back and side to side 10 each leg, ankle mobility, hip flexor stretch, band shoulder dislocates)

Deadlifts
135x5
185x5
225x3
275x3
315x1
365x1 (had to check the bar to make sure I loaded it right it was so fast)
405x3 (hell yea, still 20-30 pounds from tying a PR but this is the heaviest I've gone since my SI joint got fuked in mid august)

ATG Pause Squats
3x5 185

Shrugs
225x20
315x12 (straps
365x8 (straps)

GHR
2x10

Back Extension
3x15

Seated Calf Raise
3x15

Ab Wheel
3x11

25 minutes incline walking

stretching


So this felt great, I was still sore from the 5x5 squatting on monday but I killed it today, the first rep of 405 was fast as ****, the third was a bit of a grinder but only because my hips shot up and I essentially stiff legged it, idgaf though, I finally feel like I'm coming back with pulls. I hope to beat my PR of 435x3 within a month and then I'm coming for 500 by the end of the year

[CupcakeSquats]

Why is your squat so much lower than your deadlift? Never noticed before.

[Mitch666]

Why is your squat so much lower than your deadlift? Never noticed before.

Idk it just has always sucked.

[Mitch666]

LIME Bench Week 2 Day 2
foam roll upper body, rumble roll lower body, LAX ball stuff, dynamic warmup, shoulder dislocates

Incline Bench
4x5 160

Dumbell Bench
3x12 60

Chest Supported Row
plate+10 x 12
plate+25 3x10

Skullcrushers
barx10
70x6
95x8

Crossbody Hammer Curls
3x12 35

superset

Lateral Raises
20x 15,15,12

Rear delt machine
3x20 110

25 minutes incline walking

Pretty "punch the clock" type workout, looked good from the high rep stuff at the end though. haha

[BulkingForever]

Idk it just has always sucked.

your height and leverages have alot to do with it too. i have a buddy that sometimes trains with me (only been training for like a year). he's 6'7" and deadlifts 385 and squats 235.

[Mitch666]

your height and leverages have alot to do with it too. i have a buddy that sometimes trains with me (only been training for like a year). he's 6'7" and deadlifts 385 and squats 235.

Yea I have femurs of peace too yet on top of being 6'3"

[Mitch666]

GPP/mobility/stuff day

defranco's limber 11 and a ton of rolling and mashing with a LAX ball and rumble roller, some other mobility stuff

Box jumps to various heights
3x5

Diesel crew shoulder prehab/warmup x alot

Dumbell farmers walks
3 sets When my deadlift blew up last year I was doing these consistently and I think their a great accessory so I'll try to get strong on them again

Kneeling jump
3x3

30 minutes incline walking

yolo'd hard with food and booze all weekend, just gonna keep my weekday cals at 3500 and eat as I please on the weekend and see what happens with my weight for another week before I go to 3800

[Mitch666]

Monday

foam roll everything, LAX ball glutes/piriformis, dynamic warmup and mobility, band distracted hip openers

squats
barx8
135x5
185x5
205x3
245 5x5 This was one of the hardest thing's I've done in along time (yes ik it's peasant weight) I had no energy left for accessories but powered through, I always thought it was a joke when people talked about barely being able to walk after squatting but I hobbled home.

RDL
3x6 205

GHR
3x10

Decline Sit Ups
12,12,12,10

Standing Calf Raise
4x20

LISS on exercise bike (doubt I could've walked on a treadmill at this point haha) 15 minutes


Definitely gonna have to rumble roll and LAX ball some **** later if I plan on moving normally tommarow. I usually do that and some static stretching before bed but homework has been a bitch lately. Not 100% sure if I'll move on to 5x3 or 4x4 next week, but I'm dropping some volume and continuing to add weight.

[SmallLats]

If you're 5x5 is hard, I'm gonna be in for your base meso smolov reactions

Monday

foam roll everything, LAX ball glutes/piriformis, dynamic warmup and mobility, band distracted hip openers

squats
barx8
135x5
185x5
205x3
245 5x5 This was one of the hardest thing's I've done in along time (yes ik it's peasant weight) I had no energy left for accessories but powered through, I always thought it was a joke when people talked about barely being able to walk after squatting but I hobbled home.

RDL
3x6 205

GHR
3x10

Decline Sit Ups
12,12,12,10

Standing Calf Raise
4x20

LISS on exercise bike (doubt I could've walked on a treadmill at this point haha) 15 minutes


Definitely gonna have to rumble roll and LAX ball some **** later if I plan on moving normally tommarow. I usually do that and some static stretching before bed but homework has been a bitch lately. Not 100% sure if I'll move on to 5x3 or 4x4 next week, but I'm dropping some volume and continuing to add weight.