The Marvelous Adventures of WMLifting

[WMLifting]

Saturday, April 30, 2016
DE Upper
Gym Weight: n/a / Sleep: 6

Pause BB Bench
8 * 2 * 175

Spoto
4 * 5 * 155

DB Shoulder Press
3 * 12 * 45 / 8 * 45

Rope Pushdowns & Face-Pulls
4 * 12 * 60 | 4 * 15 * 50

Pull-Ups
3 * 8

Thanks for following!

[sonnydfrizzy]

You strong mofo you lol

@lockout
I don't think it's necessary to train weak points like that TBH... But if you want to:
Floor press
Spoto press (saw you did that)
CGBP
really snything to hammer the tricepticons

[WMLifting]

You strong mofo you lol

@lockout
I don't think it's necessary to train weak points like that TBH... But if you want to:
Floor press
Spoto press (saw you did that)
CGBP
really snything to hammer the tricepticons

I've never really messed around with it so I can't say personally whether it helped or not but I suppose it cant hurt to try.

Ah I'm not that strong, could always be stronger. Finals are this week and the week thereafter I'll be back to making my own food so maybe I can gain a few pounds back. I'm always tied between how much effort I want to put into lifting. I enjoy it as a hobby, but devoting a lot of time and effort (like cutting/bulking) just always isn't appealing. From an outside perspective though I suppose eating towards a goal and just lifting really isn't that difficult.

[WMLifting]

Monday, May 2, 2016
ME Lower

Conventional DL (Belted)
1 * 1 * 365 @10 / 3 * 5 * 295 @8.5 (beltless)

Leg Press
4 * 15 * 315

SLDL
4 * 12 * 185

Seated Leg Curls
3 * 15

Kneeling Cable Crunches
4 * 15

Pul-Ups
10 / 10 / 6

Notes: Wish I had more time and more in me on pulls but bleh.

[WMLifting]

Wednesday, May 4, 2016
Gym Weight: 156 / Sleep: 7

Pause Wide-Grip BB Bench
5 * 185 @ 9 / 3 * 5 * 155

Incline BB Bench
5 * 155 / 5 * 165 / 5 * 165

DB Shoulder Press
40 * 12 / 45 * 12 / 45 * 10

Pull-Ups
5 * 8

Notes: I am going to take until Monday off to help my CNS recover some as well as getting through finals and moving back home.

Thank you all for following!

[followtheL]

Been following your log since we are both doing that conjugate style . Rest up a lot man and let your body catch up to the hard work you've been doing. I think one of my major weaknesses was not taking rest phases so seriously which I didn't really realize before looking back through my log notes and reading my own words.

I noticed you would have a string of notes for the past few weeks where you were feeling somewhat down, dissatisfied, or concerned with body composition stuff which I believe are all effects of accumulated fatigue or staleness. Forgive me if that is too assuming but could be something to note. The last workout you had a great note on was about a month ago and I'm not sure if you had any deload periods before that.

I get the same way but am starting now to take more heed to the signs and backing off so this hobby can be enjoyable and healthy in progress for the very long term. What I started doing was filling a blank monthly calendar to get a more clear overview of the type of intense work being done which was kind of eye opening for me because it is easy to forget how hard you worked for the past few weeks and focusing on current performance that is hindered by previous fatigue.

Just by skimming through the current page, I see some fail lifts, many RPE 10s, new PRs school finals, and such stresses densely combined together that should be given a lot of credit, but higher efforts require more rest physically and psychologically to realize the gains. Excuse me if I'm off base and enjoy your weekend!

[WMLifting]

Been following your log since we are both doing that conjugate style . Rest up a lot man and let your body catch up to the hard work you've been doing. I think one of my major weaknesses was not taking rest phases so seriously which I didn't really realize before looking back through my log notes and reading my own words.

I noticed you would have a string of notes for the past few weeks where you were feeling somewhat down, dissatisfied, or concerned with body composition stuff which I believe are all effects of accumulated fatigue or staleness. Forgive me if that is too assuming but could be something to note. The last workout you had a great note on was about a month ago and I'm not sure if you had any deload periods before that.

I get the same way but am starting now to take more heed to the signs and backing off so this hobby can be enjoyable and healthy in progress for the very long term. What I started doing was filling a blank monthly calendar to get a more clear overview of the type of intense work being done which was kind of eye opening for me because it is easy to forget how hard you worked for the past few weeks and focusing on current performance that is hindered by previous fatigue.

Just by skimming through the current page, I see some fail lifts, many RPE 10s, new PRs school finals, and such stresses densely combined together that should be given a lot of credit, but higher efforts require more rest physically and psychologically to realize the gains. Excuse me if I'm off base and enjoy your weekend!

Don't worry man, I welcome all feedback!
Welcome to the log, it's nice to "meet" you?

Anyways, I believe I was due for a deload as well. I have been lacking on sleep, nutrition, stress, etc. lately and haven't actually deloaded despite seeing the need to. I typically am very hard headed when it comes to deloading.

I am constantly going back and forth between how much effort I want to put into the lifestyle. One side of me wants to put the knowledge I have into progressing, yet another side realizes this is just a hobby in which you shouldn't involve your life around. I'll never be a professional athlete and the main reason I do it is because I enjoy it, I feel good from doing it, and I like to look good (who doesn't really).

I think taking four days off should be a sufficient amount. It'll give me time to work on mobility, catch up on sleep, and get situated being back home. I'll still stretch and maybe do some moderate calisthenics/cardio but use it more as an active recovery.

As always man, feel free to give input. I appreciate it!

[WMLifting]

Monday, May 9, 2016
ME Lower
Gym Weight: 158 / Sleep: 6

3" Deficit DL (beltless, no chalk)
5 * 135 | 5 * 185 | 3 * 225 | 3 * 275 | 1 * 315 | 1 * 335 @8.5 | 1 * 345 @ 9.5 | 3 * 5 * 275

Front Squats
4 * 5 * 185

Laying Leg Curls
4 * 12 * 65

Notes: I didn't have time to another accessory after FS so I opted to perform the time efficient one instead. Everything was done completely raw w/o sleeves, oly shoes, chalk, and a belt. On a side note, I got told today (by a girl I work with who lifts) I have a nice butt for being a small guy. Wasn't sure whether I should take it as a compliment or insult. Thinking staying lean for the summer is overrated and I should gain some.

Thank you all for following!

[WMLifting]

Tuesday, May 10, 2016
Active Recovery
Gym Weight: 158 / Sleep: 6

Sprints
3 * 40M w/3min rest (avg. 14sec)

Laying Leg Curls
3 * 15 * 50

Pull-Ups
10 | 8 | 6 | 6

DB Curls
3 * 15 * 20's

Notes: I really like the way this active recovery was set up. Didn't have time for box jumps. I need to get to bed earlier so I can get up earlier.

Thank you for following!

[WMLifting]

Wednesday, May 11, 2016
ME Upper
Gym Weight: 158 / Sleep: 6

Pause CGBP
10 * 95 | 5 * 135 | 3 * 165 | 1 * 185 | 1 * 205 @9 | 3 * 5 * 165

Pause Competition Bench (AMRAP)
6 * 175 @9

Rope Pushdowns & Face-Pulls
4 * 12-15

Cable Pull-Downs
4 * 12-15 * 60

DB Curls
4 * 12-15 * 20

Notes: I was pretty tired this morning. Probably could have gotten more weight on the benching, but decided to remain conservative and not push myself towards failure. Everything else went fine.

Thank you for following!

[WMLifting]

Thursday, May 12, 2016
Active Recovery
Gym Weight: 159 / Sleep: 7

Pull-Ups
10 | 8 | 7 | 8

Side Laterals
3 * 15 * 10

Rope Pushdowns
3 * 15 * 25

DB Curls
3 * 12 * 25

Notes: I didn't have time/energy for box jumps and sprints.

Thank you for following!

[WMLifting]

Friday, May 13, 2016
DE Lower
Gym Weight: 158 / Sleep: 7

High Bar Squats
9 * 2 * 235 | 5 * 235

Sumo DL
8 * 1 * 265

Conventional SLDL
4 * 12 * 185

Leg Curls
4 * 12-15 * 50

Notes: I forgot to set an alarm today so I ended up having to lift in the afternoon. Everything went fine, but I was super tired. Felt a very good pump/muscle activation in my quads after.
On a side note, does anyone know a good warm up/mobility routine?

Thank you for following!

[WMLifting]

Saturday, May 14, 2016
DE Upper
Gym Weight: 159 / Sleep: 7

Pause Competition Bench
10 * 3 * 155

GCBP
155 * 10 | 155 * 10 | 155 * 7

Rope Pushdowns & Face-Pulls
4 * 12-15 * 25

V-Bar Pulldowns
4 * 10-12 * 50

DB Curls
4 * 15 * 25

Notes: Super tired when I woke up, but after getting into the gym I felt great. Competition pause bench was moving fast and everything was feeling good. Vertical pulling has felt off lately though.

Thank you for following!

[WMLifting]

Monday, May 16, 2016
ME Lower
Gym Weight: 159 | Sleep: 6

Pause Squat (sleeves only)
135 * 5 | 185 * 5 | 225 * 3 | 1 * 255 | 1 * 275 | 1 * 295 @9.5 | 5 * 3 * 225

Front Squats (sleeves only)
4 * 5 * 200

SLDL
4 * 12 * 185

Leg Curls
4 * 12-15

Notes: First time ever really doing pause squats. It felt good and moved nicely after the initial pause. Thinking about working all beltless this training cycle.

Thank you for following!

[WMLifting]

Tuesday, May 17, 2016
Active Recover
Gym Weight: 159.1 | Sleep: 6

Sprints
skipped

Box Jumps
skipped

Laying Leg Curls
3 * 15 * 50

V-Bar Vertical Row
3 * 12 * 50

DB Curls
4 * 12 * 25's

Notes: Wore some joggers in the gym so I couldn't do box jumps without them falling dow, lol. I need a place to do sprints too.

Thank you for following!

[WMLifting]

Wednesday, May 18, 2016
ME Upper
Gym Weight: 159 | Sleep: 5

Floor Press
10 * 95 | 5 * 135 | 3 * 155 | 1 * 185 | 1 * 205 | 1 * 225 @9 | 3 * 5 * 185

Competition Pause Bench
185 * 6

Rope Pushdowns
2 * 15 * 30 | 2 * 15 * 20

Vertical Cable Pulls
4 * 12-15 * 50

DB Curls
4 * 12 * 25

DB Pullovers
3 * 15 * 50

I'm tired

Thanks for folowing!

[WMLifting]

Thursday, May 19, 2016
Active Recovery
Gym Weight: 160.6 / Sleep: 6

Pull-Ups
5 * 8

Lateral Raises
3 * 15 * 15's

Rope Pushdowns & Face-Pulls
3 * 15 * 25

DB Curls
3 * 12 * 25's

DB Pullovers
3 * 15 * 50

That's it mane. .

[WMLifting]

Friday, May 20, 2016
DE Lower

High Bar Squats (sleeves only)
8 * 2 * 255

Sumo Pulls
8 * 1 * 275

Conventional SLDL
4 * 12 * 185

Laying Leg Curls
3 * 15 * 50

Das It Mane

[WMLifting]

Saturday, May 21, 2016
DE Upper

Pause Competition Bench
8 * 3 * 165

CGBP
165 * 8 | 8 | 5

Pull-Ups
4 * 10

Rope Pushdowns & Face-Pulls
3 * 15 * 50

Notes: Benching was moving fast af today. Everything was feeling good, but energy dropped quickly. I slept in a lot and ended up lifting later without food in me.

I hope everyone is well!