Starting over 3 day full body periodization fatter to fitter with diet overview

[raynerd]

Enjoy the rest day and eats Tim! Happy New Year if I miss you tomorrow! 2016 the year of the 600 dead....lets gittum

[shaneinga]

Happy New Years Tim!

[RT1957]

Have a Happy New Years Tim...wishing the best for your family in 2016

[Plateauplower]

Rest and eat day here too

Have a Happy New Year!

I ate lots of pizza and buttery garlic bread, a few beers, then some cake. Now it's diet time lol.

HAPPY NEW YEAR TO YOU TIM... party sane and lift heavy (duh, like when do you not?)

I partied pretty sane except for the foodz. Will lift later to day

Enjoy the rest day and eats Tim! Happy New Year if I miss you tomorrow! 2016 the year of the 600 dead....lets gittum

600 sounds like a lofty goal

Happy New Years Tim!

Happy new year Shane!

Have a Happy New Years Tim...wishing the best for your family in 2016

Same to you Ron, time to get to business with 2016 goals.

[Plateauplower]

1/1/16 Happy New Year!

216.5 lbs. yay pizza.

Full-body session later. Diet for results starts today. Hoping to get consistent on intake now and start the gradual leaning out to summer. Hoping to have a great carb fueled session later.

First I need to finish building the kids .22 rifles I started working on for when they get older. Pretty neat, matching new Ruger 10/22s with adjustable stocks and Nikon scopes, the rend out good, need to do trigger jobs on both at some point. Also have a model airplane my son got for Christmas he wants to build for his room (done, that sucked). Good inside day today it's cold and gloomy. Will smash out a session at some point today, in no hurry. Gym will be crowded in the morning. Hopefully less crowded mid day when all the resolutioners are back home.

10:20-11:30am / 70 min / 34 sets

Good session powered by pizza. Pizza & beer must be the new superfood. Felt good, hit some PRs (I think), overall was pretty happy it's everything.

Squats
Bar x 10
135x10
225x10
315x5
335x5
365x4
385x2
405x1
315x5

SS with

BB bench
135x10
225x8
245x5
255x4
275x1
285x1 (PR I think / E-stat)

--------------
OHP
135x8
135x8
135x7
135x6
135x5

SS with

T-Bar Rows (plate weight)
90x10
135x10
160x10
180x8
180x7
-----------------
Dips
BWx10
BWx10
BWx10
BWx10
BWx9

SS with

DB Hammer curls
35sX10
40sX10
40sX10

And

DB lateral raises
20sX15
20sX15

-----------------

M1 12:00pm
340g grk yog/30g whey multis fish oil xtend
350 cals / 60g pro / 3G fat

M2 2:30pm (1000c/125p/27f)
Ham & turkey SAMs with veg a bit of chili
650 cals / 65g pro / 24g fat

M3 6:30 (1600c/195p/51f)
Beef wrap
600 cals / 70g pro / 24g fat

M4 8-10 (2850/245p/81f)
Couple beers and pizza.
Had to get that pizza out if the fridge
Also a cliff bar
1250 cals / 50g pro / 30g fat

[bradandblake]

Happy New Years!

600? You got it.

[shaneinga]

Killer workout Tim. Congrats on that BP pr. Nice way to start the New Year.

[Jtbny]

Re-started the internet but the vids aren't showing up Must be my iPad....

Shame your bench is moving up just in time to diet Hell of a good day today. Any day you're hitting bench PRs while squatting a ton is a good day IMO.

I issued a challenge in my journal for 2016. Waiting for your RSVP...

[Plateauplower]

Happy New Years!

600? You got it.

I'll be thrilled if I can add a plate this year.

Killer workout Tim. Congrats on that BP pr. Nice way to start the New Year.

It was, it was slow paused and went up with just a little struggle about 2\3 up. Had a spotter so that was nice having confidence to try something new, should have tried 295 again.

Re-started the internet but the vids aren't showing up Must be my iPad....

Shame your bench is moving up just in time to diet Hell of a good day today. Any day you're hitting bench PRs while squatting a ton is a good day IMO.

I issued a challenge in my journal for 2016. Waiting for your RSVP...

I know it's a shame the interwebz lost the vids, forgot to mention the 600lb DL. Done and done

I don't think I'll lose much on bench this time dieting. I am getting stronger on bench mostly due to the form changes. Should be able to hold steady and start working on 3pps.

Squats were banging today. Had a brand new pair of knee sleeves in "manifesto" pattern. I think having all of those badazz words on my knees made the weight lighter . (Actually I think the new sleeves did help, my old ones are good for keeping my knees warm, but have stretched enough that they have very little support and spring left in them). Bar felt light on my back today which was weird cause my lower back is sore. We are taking down Christmas stuff, I'll need to get it up in the garage attic, might require a couple more beers, I have some left since I partied like a rockstar until like 9:30pm last night .

[MooseTequila]

Awesome strong day w/ PR to kick start the new year Tim.

Dummy question... 600 lbs squat?

[bradandblake]

600lb deadlift is my goal this year too. Lets race to it.

[Plateauplower]

Awesome strong day w/ PR to kick start the new year Tim.

Dummy question... 600 lbs squat?

600 on everything today even OHP and dips fugging beast mode silly vids didn't post (not srs). Just joking cause Bacon & Sean and now Brad are trying to goad me into setting hard goals...

600lb deadlift is my goal this year too. Lets race to it.

Raynerd, JTBNY, and I are all right around 500lb pulls. Adding 100lbs this year sounds pretty far out to me. If I can add another plate for 585 I'll be thrilled. If there's more there I'll take it. You gotta pull conventional though .

[bradandblake]

Conventional? Ahhh shucks. I'm not honestly sure my knees can do it. Come on man, I'm missing 1/3 of my patella. Lol. I'll think about it. Haven't done conventional in so long.

[Jtbny]

600 on everything today even OHP and dips fugging beast mode silly vids didn't post (not srs). Just joking cause Bacon & Sean and now Brad are trying to goad me into setting hard goals...


Raynerd, JTBNY, and I are all right around 500lb pulls. Adding 100lbs this year sounds pretty far out to me. If I can add another plate for 585 I'll be thrilled. If there's more there I'll take it. You gotta pull conventional though .

If you're going to commit to 585 just nut up and say 600

Conventional is the only way; sumo is cheating

Or if his want to go all bodybuilder we can say 405 for 20 reps by year end but be warned I could probably get close to that now.

[fittofattofit]

Good session powered by pizza. Pizza & beer must be the new superfood. Felt good, hit some PRs (I think), overall was pretty happy it's everything.

Squats
Bar x 10
135x10
225x10
315x5
335x5
365x4
385x2
405x1
315x5

SS with

BB bench
135x10
225x8
245x5
255x4
275x1
285x1 (PR I think / E-stat)

Awesome .... pizza and beer as the new superfood ... I think we can make money selling a line of supps built around that

And what a killer way to start 2016 .... a 405 squat and a big bench PR
Seriously ... I'm sure the 3pps bench is on the way in the next few months and by the end of the year a 5pps squat and a 6pps pull are on the horizon!

Squats were banging today. Had a brand new pair of knee sleeves in "manifesto" pattern. I think having all of those badazz words on my knees made the weight lighter . (Actually I think the new sleeves did help, my old ones are good for keeping my knees warm, but have stretched enough that they have very little support and spring left in them). Bar felt light on my back today which was weird cause my lower back is sore. We are taking down Christmas stuff, I'll need to get it up in the garage attic, might require a couple more beers, I have some left since I partied like a rockstar until like 9:30pm last night .

I think the knee sleeves do add a bit of psychological support at the least and I always feel so weak when I forget them. Nice that 405 felt light on your back
Our Christmas decorations all be staying up for a while longer ... given that they went up on Christmas Eve

[Plateauplower]

Conventional? Ahhh shucks. I'm not honestly sure my knees can do it. Come on man, I'm missing 1/3 of my patella. Lol. I'll think about it. Haven't done conventional in so long.

You can pull whichever way you want, jeez my knees feel like they are going to explode if I try sumo.

If you're going to commit to 585 just nut up and say 600

Conventional is the only way; sumo is cheating

Or if his want to go all bodybuilder we can say 405 for 20 reps by year end but be warned I could probably get close to that now.

I'll go for a calculated 600 . I don't like those high rep deads, one of my New Years resolutions no high rep deads or squats .

Awesome .... pizza and beer as the new superfood ... I think we can make money selling a line of supps built around that

And what a killer way to start 2016 .... a 405 squat and a big bench PR
Seriously ... I'm sure the 3pps bench is on the way in the next few months and by the end of the year a 5pps squat and a 6pps pull are on the horizon!
I think the knee sleeves do add a bit of psychological support at the least and I always feel so weak when I forget them. Nice that 405 felt light on your back
Our Christmas decorations all be staying up for a while longer ... given that they went up on Christmas Eve

Yea the knee sleeves seem to make a difference. I was using them for my main squat day and not on my OHP day where I do a few sets. I like having them on and they seem to help in some way.
My outside decorations are still up. Everything is frozen down with ice.

1/2/16

Rest day today, sore from yesterday. Might get some light cardio in today, not sure.

M1 12:00pm
Omelet with veg & mozz/toasted pro fiber bread
800 cals/ 80g pro / 30g fat

M2 3:45pm (1300c/137p/48f)
BBQ beef flax wrap
500 cals / 57g pro / 18g fat

M3 8:15pm (2050c/207p/66f)
Grk yog, whey, hemp seeds, puffs
750 cals / 70g pro / 18g fat

[RT1957]

Good way to start off the New Year....strong WO Tim....In for all of ya all getting 600

[Plateauplower]

Good way to start off the New Year....strong WO Tim....In for all of ya all getting 600

Happy new year Ron! Good session on Friday and just got my numbers all calculated and wrote down for cycle 3 of 5/3/1. We shall see how it goes on deads. Dieting will be the main objective.

Sunday 1/3/15

Got to be a taxi today so the wife can return some stuff and do some shopping while I entertain the kids, maybe take them somewhere fun IDK


M1 8:30am
Eggs & mozz /toast
750 cals / 86g pro / 34g fat

M2 1:30pm (1400c/148p/54f)
Turkey, ham, mozzarella on 35 cal
650 / 62 pro / 20fat

M3 7:00pm (2250c/215p/84f)
Beef wrap with olive oil jardiniere some homage Mac n cheese
850 cals / 67g pro / 30g fat

[mirroroferised]

In for the 600 pull in here too. 2016 should be fun around here.

[Plateauplower]

In for the 600 pull in here too. 2016 should be fun around here.

2016 will be the year of back injuries and hernias...

[raynerd]

Man what a way to ring in 2016! 385 x 2 and a 405 squat...a bench PR of 285 as well! Awesome job Tim! Happy New year to you!

[Plateauplower]

Man what a way to ring in 2016! 385 x 2 and a 405 squat...a bench PR of 285 as well! Awesome job Tim! Happy New year to you!

Happy new year! That was a good one, not sure how today's going to go, not feeling very spry....hopefully coffee fixes that. This iPad is been crashing nonstop and the autocorrect has gone to a whole new level of stupid.

[Plateauplower]

Monday 1/4/15 Bump over for foodz
213.8 lbs

Was hoping to be lighter today....Got a new "toy" yesterday, I needed good reliable flashlight and as going to pick up another LED mini mag lite to replace one that finally stopped working. Then I started looking on Amazon, which led me to further "research". There are forums like this about flashlights , who would have thunk it....Anyway ended up buying a Fenix PD35 Tac model with some high quality rechargeable 18650 batteries. OMG, I think I could contact aliens it is so bright. It's so bright it burns (actually hurts) my eyes seeing the light reflecting off of a wall inside the house on the brightest 1000 lumen setting (was expecting to see a hole burned in the wall). I think there is some witchcraft or something involved to get so much light out of a small handheld flashlight. No wonder there are "candlepower forums" it's pretty impressive. The wife was even amazed (she didnt know it was $120 light/batteries ) I want another one just because I'm so impressed.

5/3/1 Cycle 3 / week 1 OHP (Chest, Shoulders, Triceps split)
5:05-5:55am / 50 Min / 26 Sets


Good session overall, left shoulder was kind of clunky, its been a little off for a couple weeks guess I will start doing those stupid dislocation things again, they seem to help a lot, but I hate them. Everything felt pretty good not sure if 11 is a PR on OHP, might go back and check in here if time permits, onto a new annual paper log. didi 5x5 for the work sets, 80% calcluated my reps at 125 but I stuck with 135 just becuase that lift was lower than my true max when starting. Bench felt decent and I will be using 225 as my 5x5 on that instead of 215 (80%) I think I'll manage okay there, if not whatever I want to be working near my limit while dieting anyway. Squats felt great again today even with my old knee sleeves so thats good, legs felt strong, back didin't get taxed too bad at 365, so its good. Did some dips and light flyes for a good stretch of the chest.

OHP
Bar X 10
95x5
115x5
135x11 (5+ set )
135x5
135x5
135x5
135x5
135x5
------------
Squats
135x10
225x8
315x6
335x5
365x3
365x3

SS With

BB Bench
135x10
225x5
225x5
245x4
245x4
-------------
Dips
BWx10
BWx10
BWx9
BWx8

SS With

DB Flyes
40sX12
40sX12
40sX12
--------------
M1 7:00am
Grk yog/Whey/mutlis & fish oil/7g Xtend Intra
350 Cals/ 60g Pro / 4g fat

[fittofattofit]

'candle power forums' .... WTF!
However, Im a gadget man and I had to google it ... 14cm long 87grams and it sounds fcuking awesome

So cool for 365 to feel easy on the squats and easy reps at 245 on the bench

[Jtbny]

Monday 1/4/15
213.8 lbs

Was hoping to be lighter today....Got a new "toy" yesterday, I needed good reliable flashlight and as going to pick up another LED mini mag lite to replace one that finally stopped working. Then I started looking on Amazon, which led me to further "research". There are forums like this about flashlights , who would have thunk it....Anyway ended up buying a Fenix PD35 Tac model with some high quality rechargeable 18650 batteries. OMG, I think I could contact aliens it is so bright. It's so bright it burns (actually hurts) my eyes seeing the light reflecting off of a wall inside the house on the brightest 1000 lumen setting (was expecting to see a hole burned in the wall). I think there is some witchcraft or something involved to get so much light out of a small handheld flashlight. No wonder there are "candlepower forums" it's pretty impressive. The wife was even amazed (she didnt know it was $120 light/batteries ) I want another one just because I'm so impressed.

Cliffs: you paid $120 for a flashlight

I bet there is a thread in their forum titled- "not everyone can do what we do" talking about how cool they are too

[Plateauplower]

'candle power forums' .... WTF!
However, Im a gadget man and I had to google it ... 14cm long 87grams and it sounds fcuking awesome

Me too, quality gadgets are the awesome. I have to go into some deep caverns underground sometimes for work and you can't see chit so I wanted reliability. Then figured why not also have double as a weapon, the thing is like a light saber . I have a couple of cheaper 18650 powered flashlights in red and green for predator hunting (they wont look away as easily from red light cause they can't really see it very well apparently) that claimed to be 800 lumens but are less than the 200 lumen setting on this thing. The cheapo 18650 batteries I had wouldn't even push the new light to the highest setting. Once the new batteries were charged I was just in awe.

Cliffs: you paid $120 for a flashlight

I bet there is a thread in their forum titled- "not everyone can do what we do" talking about how cool they are too

Flashlight was cheap compared to the Dmitry Sinkevich carbon fiber and titanium handled pocket knife I carry everyday Its got a blade made of "unobtainium" S35VN and really opens carboard boxes like nobody's business and I can practically cut through steel pipe to get an asbestos sample.

The people on that forum are more like "my clicky switch is better than yours" or "my XXX cell batteries willl kick your batteries azz", "my beam is more floodier than your beam"

[raynerd]

Sounds like a Killa flashlight! Great job today, strong OHP and Bench and awesome work on the squats. One day...I want to squat like Tim dammit! I have been hearing your words of caution btw and I thank you for them. I think I will keep at the single leg work first for a few weeks yet, you are right about these injuries taking a long time and they definitely aren't feeling great yet. Really got to see this through

[shaneinga]

There are subforums for everything.

Great looking work as usual Tim. Seriously strong SOHP to grab 11 on your 5 + set. I ate pizza this weekend, so maybe I will be good for some PR and serious gainz as well.

The new flashlight sounds awesome. I have a cheap tactical one on one of my shotguns, now you have me curious as to what is new and great in the flashlight world.

[Plateauplower]

Sounds like a Killa flashlight! Great job today, strong OHP and Bench and awesome work on the squats. One day...I want to squat like Tim dammit! I have been hearing your words of caution btw and I thank you for them. I think I will keep at the single leg work first for a few weeks yet, you are right about these injuries taking a long time and they definitely aren't feeling great yet. Really got to see this through

Its pretty sweet

Theres no denying to have a big squat you have to squat heavy, but I really think you will be able to build a bigger squat by holding your place with them for now by focusing on the knees getting back to right than attacking them prematurely and ending up not being able to squat at all after a month or two. I can almost gaurentee your knees will get back to "right" barring some serious injury that requires surgery by giving them enough time to heal. I have majorily screwed up an ankle knee and a shoulder in the past all took 6 months or more to heal completely. I wasn't doing any active rehab for them, so it was likley longer. But that stuff doesn't just get magically better over a period of weeks. I think you are still getting plenty of benifit doing what you are doing with the single leg pre-fatigue stuff before squats, its self-limiting your ability to add too much weight to the bar and still providing enough stimulas for growth while hopefully allowing the knees to repair. I don't think its going to add much to your max, but you can do that pretty quickly once the knees are ready for the heavy squats, at least thats my opinion. I am missing out on some stuff that I enjoy like DB rows, upright rows, some curl varients just becuase I know if I bring them back right now my elbows are just going to be fcuked up for longer...

[Plateauplower]

There are subforums for everything.

Great looking work as usual Tim. Seriously strong SOHP to grab 11 on your 5 + set. I ate pizza this weekend, so maybe I will be good for some PR and serious gainz as well.

The new flashlight sounds awesome. I have a cheap tactical one on one of my shotguns, now you have me curious as to what is new and great in the flashlight world.

Pizza for PRs everytime lol. I think I was so swollen from holding so much water it made me strionger just by the mechanical advantage...The light is pretty awesome, The pulse mode would be pretty disorienting it has all kinds of weird patterns. Get good batteries if you get one, as mentioned above the cheapo batteries didn't have enough amprage to hit the highest power. The two highest modes looked the same then when the good batteries were charged I was like ho lee chit.