Perp's Blog to End All Blogs

[PerpetualMotion]

So, I'm at my school doing a first aid and CPR course and I'm bored as hell on my break right now. since I'm at the library, I figure this is a great opportunity to read something and guess what? The book on nonlinear periodization by Kraemer is MISSING. University kids are jerks.

mfw i got the meat grinder for xmas last year

its so much fun using it lol.

I'm mad. I want one. I've had this "Ultimate Burger Experiment" looming in my brain for ages now. It's almost coming to fruition but I need that damn grinder. Did it come with different plates so you can have a coarser or finer grind?

You could be right about the setup. Will try

I'll look for it in your log. Deadlift, in my opinion (and some people agree), is almost all set up. Bad set up will usually mean you pull less.

[snrygo]

yes it did 3 iirc

[jdjprimer19]

It includes the same study you mention. Emailed. (Hoping you are able to download it)

[PerpetualMotion]

It includes the same study you mention. Emailed. (Hoping you are able to download it)

Nothing. Damn you g-mail.

[brendbro]

I think you have easily got it. Serious, try a slow descent and as soon as you grab the bar, explode up. It's like a controlled dip, grip and rip. I noticed the less time I spend setting up, the easier the pull is.

I'll look for it in your log. Deadlift, in my opinion (and some people agree), is almost all set up. Bad set up will usually mean you pull less.

i like the idea of approaching it like you're loading your body like a spring. tightening every muscle in your body before a pull so you have a lot of tension to pull against. can't remember where i read that.

[PerpetualMotion]

can't remember where i read that.

Probably a lot of places and probably seen it a lot, too. If you look a Benedikt, he starts out with his legs straight, rolls the bar towards him then dips (kind of like adding a stretch reflex).

I dunno about pasta, I prefer the SS units you buy and crank with your hand. I bought one last spring because that Austrian guy whose sn I forget was always making homemade pasta, so I bought one. My favorite ravioli is a sage and rosemary dough with chicken liver or chicken thigh with ricotta and mortadella (garlic and pistachio) filling.

I have a very small kitchen, so ultimately having the attachment would be more feasible, though I'd like an Imperia pasta roller.

I don't mind flavouring pasta but I prefer it simple most of the time. The best pasta dish I've had is probably bucatini all'amatriciana.

[snrygo]

Mmm, sausage. So hard finding good handmade sausage. I dunno about pasta, I prefer the SS units you buy and crank with your hand. I bought one last spring because that Austrian guy whose sn I forget was always making homemade pasta, so I bought one. My favorite ravioli is a sage and rosemary dough with chicken liver or chicken thigh with ricotta and mortadella (garlic and pistachio) filling. It's like an orgasm in your mouth.

-------------->german butchery

[PerpetualMotion]

-------------->german butchery

London, Ontario: Not a single butcher in sight.

[snrygo]

London, Ontario: Not a single butcher in sight.

Same lol. I just go to Peterborough

[PerpetualMotion]

Monday - Deadlift Day

(A) Sumo Deadlift
155x5
195x5
225x3
295x5
330x3
390x1 *This was supposed to be 370 but I didn't count it right and didn't feel like taking off the plates. I also did this beltless.
Backoff sets: Sumo DLs vs Chains: 390 + 40c x 3 x 1
*These were a lot harder today than I expected but that might be because I also went up to 40lbs in chains. It could also be that I felt a lot tighter around the hips despite warming up adequately. Probably should have spent more time warming up. Either way, not a bad day but I definitely had good resistance through the lockout. If I can get 425+ off the floor, I'll definitely be able to lock it out.

(B) Front Squats
210x5x5 *Last rep on each set was a 5-second pause
*Definitely feeling tight but erectors are getting beaten up again, so these were unusually hard.

Thoughts
My brother wants to max out next Friday (not this upcoming one) so we can start Sheiko earlier. So, this week I'll be treating as a "taper" (high intensity, low volume) then a deload. We decided this AFTER I did all my 5/3/1 sets, so tomorrow and the days after will be really lift specific. I should have done back squats and not front squats but whatever.

Good day either way but erectors feel like ****.

[PerpetualMotion]

Tuesday - Bench Day

Weight: 156

(A) Light Squatting
145x5
185x5
*"Perp, why did you squat on an upper body day?" Simple, bros. Squatting hits the shoulder, so I wanted to practice my bench singles AFTER I've squatted.

(B) Competition Bench
135x3
155x3
185x1
210x1
215x2x1
220x1 *PR!
*So, I just hit 220, which is 5lbs heavier than 215 that I hit in July, but with a PAUSE. From benching heavy and with a pause, I realized my technique needs a lot of work, especially bar path and leg drive. Then again, that's why I did singles today and I will doing them on Friday as well. I should be good for 225x1 with a pause, which was my original goal. Since I'm doing a mock meet, I think I'll start off with 205 as my opener, which is something I could easily triple with a pause. I'll also be going TnG to get a higher 1RM for Sheiko.

(C) Deadstop One-Arm DB Row
50x8
60x2x8

(D) DB Curls
30x3x10

Thoughts
I didn't get too excited about the PR but I felt pretty good inside. Good workout. Short, sweet, pretty darn low volume, and heavy.

[Buffalonian]

Probably a lot of places and probably seen it a lot, too. If you look a Benedikt, he starts out with his legs straight, rolls the bar towards him then dips (kind of like adding a stretch reflex).



I have a very small kitchen, so ultimately having the attachment would be more feasible, though I'd like an Imperia pasta roller.

I don't mind flavouring pasta but I prefer it simple most of the time. The best pasta dish I've had is probably bucatini all'amatriciana.

I have the pasta roller attachment. Works extremely well. I use it probably once a week. The only downside is cleaning it is a pain.

[snrygo]

Good job Dave man. Can you smell 2pps yet?

[PerpetualMotion]

I have the pasta roller attachment. Works extremely well. I use it probably once a week. The only downside is cleaning it is a pain.

I've heard good things. I'd imagine any pasta roller would be a bit difficult to clean. I'm still debating whether I would want the attachment or a stand alone roller.

Good job Dave man. Can you smell 2pps yet?

With a pause, it's probably very close to my 1RM. Without a pause, I'll be shooting for 240. My bench is my worst lift but progression has been pretty good since I cleaned up my technique.

[psychodiver9]

Nice PR. 2pps coming soon. Glad bulk is going well

[PerpetualMotion]

Nice PR. 2pps coming soon. Glad bulk is going well

I was tempted to go for it today but I knew better since singles aren't about maxing out.

[MITCHAPAL00ZA]

so its just a mock meet you're doing? With anyone else or u just trying out how a real meet would go? anyways nice benching, 225 is my kryptonite too. forever lower body oriented (seems like u might be too)...have u done a real meet btw?

[PerpetualMotion]

so its just a mock meet you're doing? With anyone else or u just trying out how a real meet would go? anyways nice benching, 225 is my kryptonite too. forever lower body oriented (seems like u might be too)...have u done a real meet btw?

Yeah, I have to settle for a mock meet with my brother for now. We've been practicing commands this week. Our biggest problems are the rack commands on squats and bench. We tend to rack early, so it's been a conscious effort to wait for the rack command.

Bench progress has been hard but once I adjusted my technique when I started 5/3/1, it flew, so progress has been really good. Hopefully Sheiko (where the bench volume is ridiculous) boosts it +30 and my technique gets cleaned up some more.

No real meet. First one was suppose to be Nov.1 but I had to scratch that because of financial obligations. Really sucks but I guess I have to hold out a bit longer. I'd ideally like to do one at the end of Sheiko #32.

[PerpetualMotion]

Went to see Taken 2 last night and it wasn't particularly good. Action was legit but I felt like it got insanely cheesey. It's been a while since I've had movie theatre popcorn and it's orgasmic. I actually found out the other day that a movie theatre makes 400% profit on their popcorn. Ah well, worth every penny.

Also experimented with a new cheesecake recipe from America's Test Kitchen. It's a New York Cheesecake and it was pretty good. They use an interesting technique (Gourmet uses this as well but at 550) where you blast the cheesecake at 500F for 10 minutes then cook it for 1.5 hour at 200F. I don't think I let my oven get to 500F, so the cheesecake took almost 2.5 hours. All in all, a pretty good recipe. I ate almost half of the thing, which was probably astronomical in terms of calories but I really don't give a ****.


A partially eaten piece with better lighting:

[brendbro]

that technique definitely seems to better cook throughout the whole cheesecake without overcooking outside / undercooking the middle.

agreed on Taken 2. on the plus maggie grace gets a good bit of screentime...

[vitornoob]

Went to see Taken 2 last night and it wasn't particularly good. Action was legit but I felt like it got insanely cheesey. It's been a while since I've had movie theatre popcorn and it's orgasmic. I actually found out the other day that a movie theatre makes 400% profit on their popcorn. Ah well, worth every penny.

Also experimented with a new cheesecake recipe from America's Test Kitchen. It's a New York Cheesecake and it was pretty good. They use an interesting technique (Gourmet uses this as well but at 550) where you blast the cheesecake at 500F for 10 minutes then cook it for 1.5 hour at 200F. I don't think I let my oven get to 500F, so the cheesecake took almost 2.5 hours. All in all, a pretty good recipe. I ate almost half of the thing, which was probably astronomical in terms of calories but I really don't give a ****.

Taken 2 was pretty disappointing


strong cheesecake is strong

[PerpetualMotion]

Thursday - Squat Day

Weight: 156

(A)Squat
135x5
185x5
225x3
285x1
315x1
335x1
355x2x1 *20lb PR
360x1 *25lb PR
345x1 *This was to see if I do better with a narrower stance and it was way too hard.
*****ing ... right. 360 was pretty tough out of the hole but I lost tightness at the bottom, so it was hard on the way back up. Oh man, I'm pretty happy right now. That's a big PR on squats. I'm only 40lbs away from a 4 plate squat. I've decided, from today, that these will be my three attempts: 335/365/375. Most people say, do something easy, small PR then big PR, so that's what I'll do. I have to be careful, though, because my hips tuck pretty easily when I got a little further than I need to and I'll get smoked by 375. So, I'll be practicing at home, with a broom, what a dash below parallel feels like.

(B) Speed Sumo DLs
285x8x1

Thoughts
It is what it is. 360, baby. I wish I had more time with singles, though. That's one thing I'm hesitant about with Sheiko, that I won't get to be under heavy weight but it seems like a lot of people do really well. It'll also clean up my technique a lot, which is something I've really, really wanted, so that I can run a Smolov squat cycle. A lot of people jump into it but I want to be intelligent when using it. If I feel like my squat technique is worthy post-Sheiko, I'll be running the Smolov base mesocycle.

that technique definitely seems to better cook throughout the whole cheesecake without overcooking outside / undercooking the middle.

Yeah, that's something I definitely noticed. Apparently some people still swear by a water bath but I haven't tried that yet.

Taken 2 was pretty disappointing

Yeah, they made the girls way too whiny and it was annoying as ****.

[psychodiver9]

Fuk yeah! Awesome pr

[PerpetualMotion]

Fuk yeah! Awesome pr

Thanks, man. I was uber stoked. It's been so long since I've got pumped up for a set or used a pre-workout, so I'll be busting those out for my mock meet day as well as the ammonia. Crossing my fingers and hoping I go 9/9 and getting over 1k total finally.

What I've picked out:
Squat: 335/365/375
Bench: 210/225/230
Dead: 385/410/425

If that works out, it should give me a 1030 total and 347 wilks. My bench is atrocious, though, so crossing my fingers that it skyrockets in the next three months.

[PerpetualMotion]

Friday - Bench Day

(A) Competition Bench
135x1 *This was to teach my girlfriend the commands
155x5
185x1
210x3x1
215x3x1

Thoughts
Really simple workout today. Just wanted to keep it low volume and just do some singles to get practice. Definitely noticed some fatigue setting in on the 2nd last 215 but took a longer break and managed a really clean 215.

The commands aren't hard but I want to get to the point where it doesn't require a conscious effort. I messed up the lift command on the 2nd last set and messed up the rack command on the last set. Still good to get some practice in. Now I'll be resting until next Friday. I'll be hitting the gym with my girlfriend to give her some direct help and I'll be foam rolling a lot as well to keep limber. I MIGHT do some 50% 1RM singles but we'll see.

I will probably be increasing cals (temporarily) as well as taking a bath every night. I'll also be trying to nap as often as possible and sleep as much as I can. Since it's been a really long time since I've taken a week off, I want it to be mentally relaxing and I want to avoid stress like the plague.

[PerpetualMotion]

Monday - Light Day

(A) Tonnes of Foam Rolling and Stretching
Good night, sweet forearms.

(B) Light Squats
145x2x1
185x2x1
EQI Squat - 185x1

(C) Light DL
185x2x1

Thoughts
Hardly anything today. Resisted all temptations and just really focused on foam rolling, band tractions, and stretching for 30 minutes then finished off with some speed singles to keep the groove. No benching because I didn't feel like it. Tomorrow will be my last day before I don't lift at all.

Weekend was good. I went to Owen Sound to see my girlfriend's family. On Saturday morning, I hit up the shooting range with her Grandfather and it was awesome. Here are my targets. Both are from shooting a .30 caliber rifle (mostly for groundhog and coyote). The left one had me hitting basically in the middle. The right is a bit scattered because I was shooting different grain bullets (basically different levels of gunpowder in each bullet, so it shoots differently). Still managed to keep it bunched. It also taught me the value of how gunpowder effects accuracy.


Also got to shoot a much larger gun meant for deer. Can't remember what caliber it was but it had some kick to it. Here is the magazine:


Hit up this place called Shorty's and they had a burger called Rocky's. It's a 8oz patty, a **** tonne of pulled pork mixed with Jack Daniel's BBQ sauce, caramelized onions, and a few strips of applewood smoked bacon. Pretty damn good burger and I'll have to replicate it:


Also had some Ontario microbrews. My favourite Pilsner, Steam Whistle.


And Mill St. Organic, the first organic beer. Tastes terrible.


Not a single calorie has been counted. Feeling refreshed and relaxed and I'm enjoying it.

[snrygo]

strong weekend was strong.

[PerpetualMotion]

strong weekend was strong.

I want to make shooting my new hobby but then I realized a decent rifle is well over $1000, so I'm looking into archery for now while I save. I'd like to have a rifle for deer season next year.

[MiscDemeanor]

Holy fuk at that 25lb PR on squats! Big thumbs up. I'm late but oh well

Hai Perp!

[PerpetualMotion]

Holy fuk at that 25lb PR on squats! Big thumbs up. I'm late but oh well

Hai Perp!

OMG OMG OMG! You're in my log but I'll be abandoning the ship on it this Friday. Gun make a new one with a cool, sleek title and have all my progress in the first post of it plus videos of my entire mock meet.

And thanks for the thumbs up. Hopefully I go bigger this Friday. I wish it was here already.