How pezking got his wheels back

[pezking7p]

bw: 167.2

Squats (Recovery):
45x10
135x5
155x5 (x2)

OHP:
45x8
65x3
95x1
102.5x5 (x3)
-9/10

Pullups:
BWx3
+25x5 (x2)
+25x2 ->>>> BWx3

BB Curl:
72.5x5 (x3)


***NOTES***

Weight is definitely trending up slowly. BUT, for three days in a row my waist measurement has definitely read below 35", so I'd say, for now, it has gone down about 1/8".

Pullups are definitely getting stronger, but my lockout continues to suck. I have to kip just a bit to get to lockout on reps 4-5. I think I should drop weight and increase reps. I've done this before, but it never lasts because I hate pullups and sooner or later I switch to BB rows. I'm not going to give up!

Everything else was fine. OHP was definitely a bit of a struggle today. Bench incoming this week.

Time to slam some macros and hit an airplane.

Cheers.

[-Lucifer]

my waist measurement has definitely read below 35", so I'd say, for now, it has gone down about 1/8".

Good news. Are you taking any appetite suppressants? How many Calories are you eating everyday?

[pezking7p]

Good news. Are you taking any appetite suppressants? How many Calories are you eating everyday?

No suppressants. I really don't know how many calories I eat. I try to get plenty of protein and eat til I'm full. Yesterday I had...two scoops of protein, a piece of pizza, some Chinese chicken with green beans, chicken and dumplings, two cookies, a Powerade, and a beer. Probably around 2100-2200 kcal. Maybe 120-140 G protein.

[Cheap5.0]

Pullups are definitely getting stronger, but my lockout continues to suck. I have to kip just a bit to get to lockout on reps 4-5. I think I should drop weight and increase reps. I've done this before, but it never lasts because I hate pullups and sooner or later I switch to BB rows. I'm not going to give up!



Cheers.

You better not quit the pull ups. They suck for a reason!

[MatTheCur]

It's a Pez!

[pezking7p]

bw: 169.2 lb

Waist: 35.125" - because fried cheese curds.


Squats:
45x10
95x5
135x3
155x1
185x5 (x3)
-Fast/Easy. 6/10

Bench:
45x10
95x5
115x5
125x5
135x5
-I'm benching yay!


Deadlift:
45x5
135x5
185x3
235x5
-Belted...not sure I like wearing a belt. maybe one notch looser?

***NOTES***

I ate a lot on my work trip. Mostly cheese and deep fried cheese curds (love you little guys). I definitely am holding a little extra from those two days. Just going to take it easy, take a multi and not work about it.

I HAVE A BENCH!!! It came assembled and 100% ready to use. It's perfect, thanks for buying it for me, work. Benching is awkward but I feel strong. Form needs lots of practice.

Overall I'm starting to see small changes in my muscles. Not much. It'll be a few more months before I start to see anything really. Maybe by 2017.

Cheers.

[-Lucifer]

I HAVE A BENCH!!! It came assembled and 100% ready to use. It's perfect, thanks for buying it for me, work. Benching is awkward but I feel strong. Form needs lots of practice.

Awesome news. How do you position your legs? Are your feet flat on the ground or do you push your legs back and stay on the balls of your feet?

[pezking7p]

Awesome news. How do you position your legs? Are your feet flat on the ground or do you push your legs back and stay on the balls of your feet?

Back arched, feet under me as far as I can get them while keeping feet flat on the floor.

[pezking7p]

bw: 168 lb

Waistline: 35"
Thigh (thickest part at the top): 23"
Vastis: 18"
Arms: 14". Started at 13.5" a few months ago so they've grown. Obviously this is mostly newb growth. At my peak I was at 15". It'll be a year almost before I'm there.

Squats:
45x10
95x5
135x3
165x1
190x5 (x3)
-8/10. First set awkward and slow. After that it was fast and good.


OHP:
45x8
65x5
80x1
105x5 (x3)
- 9/10. Bar speed you slow fukker! FASTER!!!

Pullups:
BWx5 (x3)
-Regular Grip, not neutral grip. Does not feel good in my brachioradialis. Reminds me of when I got really bad tendonitis. Going to do these unless pain starts to develop.

BB Curl:
75x5 (x3)


***NOTES***

So I'm back into lifting now for 7 weeks. Progress is good. Body weight is up a little but no real fat gain which is good. I'll use the mirror and tape more than the scale. My goals right now are:

-Consistency. I want to keep lifting long-term for my health and for my good looks (I don't want to get old/fat, would like to set an example for my family, etc).

-Continued progress. This means I will choose to progress slower in favor of not having to reset weights or to avoid injury. This will keep my motivation higher.

-Don't affect my personal/work life

-Get back to a B/S/D of 225/315/405 (I never really DLed 405 but you know what I mean).

-Achieve a BF% less than 15%

Sometime I would like to get into olympic lifting, but that's further down the road.

I'm doing well on Consistency, progress, and non-impact of my personal life so far. I'm going to start to do a better job on my macros and diet. Going to start IF on a fairly strict basis, with the goal of recomping. The first few weeks are the hardest but I'll get over it.

Not a lot of people read this log, but if you see my stray from these goals, in the priority order listed above, please help me see the right path

Cheers.

[Squid24]

In for the progress

[-Lucifer]

Great Press work. I'm jelly but myron. Also nice job with the Pullup.

-Continued progress. This means I will choose to progress slower in favor of not having to reset weights or to avoid injury.

This is vital. It's not like we're that old, but it's always wise to do more warm-up sets and take it easy when adding weight to the bar. I think adding 15-20 lbs (per month) in the beginning is more than enough. In my experience, anything over that tends to make me stall faster.

Sometime I would like to get into olympic lifting, but that's further down the road.

Be glad you don't live in a flat. You already know this but you're going to need bumper plates. So be prepared to shell out some extra cash. You don't have to buy a lot of bumper plates; just a few will do. That way you can load the bar with one or two bumpers per side, and then add regular plates that are smaller in diameter to increase the poundage.

Not a lot of people read this log, but if you see my stray from these goals, in the priority order listed above, please help me see the right path

You don't have to worry about that. I'll call you out if I see you slacking off, and I know you'll return the favour.

[pezking7p]

In for the progress

Welcome aboard, young man!

Great Press work. I'm jelly but myron. Also nice job with the Pullup.

This is vital. It's not like we're that old, but it's always wise to do more warm-up sets and take it easy when adding weight to the bar. I think adding 15-20 lbs (per month) in the beginning is more than enough. In my experience, anything over that tends to make me stall faster.

Be glad you don't live in a flat. You already know this but you're going to need bumper plates. So be prepared to shell out some extra cash. You don't have to buy a lot of bumper plates; just a few will do. That way you can load the bar with one or two bumpers per side, and then add regular plates that are smaller in diameter to increase the poundage.

You don't have to worry about that. I'll call you out if I see you slacking off, and I know you'll return the favour.

I know you're here for me, even after all these years.

I think if I ever pursue weightlifting I'll go to a gym, not at home. Well, maybe one day but I'll definitely start at a gym. It's getting easy to find oly gyms with crosscut everywhere.

[Cheap5.0]

consistency equals progress, so two birds one stone thing right there Pez. After 7 weeks though, this is a part of your routine if its been a regular thing. It will be harder to stop now (mentally) than to keep going.

[pezking7p]

consistency equals progress, so two birds one stone thing right there Pez. After 7 weeks though, this is a part of your routine if its been a regular thing. It will be harder to stop now (mentally) than to keep going.

I'm in it now dude. The best part is that wifey takes this seriously with me so when I start training she starts biking and doing yoga and watching her diet. It's nice to be able to do it as a team.


So my lean gains recomp guide tells me to eat about 2800 kcal on training days (with 400 grams of carbs!!!!) and 1800 on rest days. I hit about that last night. Kinda hard to get but I'll get better.

Today I'm having to really eat a lot of protein in the evening. Like, 110 g between 5:30 and 8:00. I need to keep a shaker and some brotein at work I think. Or maybe bars but I hate bars for the most part. I'll figure it out. 12 oz of chicken thighs (with chili Colorado sauce!) and I'm done for the day.

Also: how the fuk do you eat 400g of carbs in a day?

[pezking7p]

bw: 168 lb

Squats (Recovery):
45x10
95x5
135x3
155x5 (x2)

Bench:
45x10
95x5
135x5 (x2)
135x10

Deadlift:
45x5
135x5
185x3
240x5
-Beltless. Feels pretty easy on light squat days.

***NOTES***

Having a hard time eating 2800 calories on my workout days. Not sure if I'm struggling to eat enough or if I'm under counting calories. I generally feel full when I hit maintenance calories (hence why I don't gain weight), but I dunno. It's making me paranoid. I'll keep counting and keep watching the scale.

Bench form is way off. I completely forgot how to bench but by the end of the last set today I was tucking my elbows and the motion was getting a little smoother. Obviously 135 is pretty easy for me so I guess the dips and OHP did some good.

Cheers.

[-Lucifer]

Bench form is way off. I completely forgot how to bench but by the end of the last set today I was tucking my elbows and the motion was getting a little smoother. Obviously 135 is pretty easy for me so I guess the dips and OHP did some good.

I felt the same way after I got back to benching after a really long break. What helped was retracting my shoulder blades. Once I did that, I automatically knew how to bench. I reckon you think of touching your nipples, and that's what causes the confusion. I always think of touching my sternum and keeping my elbows tucked.

It's funny how you're trying to eat more to gain and I'm trying my best to reduce my intake to lose weight. Lol.

[pezking7p]

bw: 168 lb


Squats:
45x10
95x5
135x4
155x2
195x5 (x3)
-Dat feel when awesome squats.


OHP:
45x8
65x5
80x1
107.5x5 (x3)
-Life is better when the bar moves fast. 8/10.


Pullups:
BWx6 (x3)


BB Curl:
77.5x5 (x3)
-I figure if 3x5 works for squats, why not for curls? It's worked in the past.


***NOTES***

Had a really bad day at work and I was glad to be able to come home and focus on lifting. I learned long ago that I can't get mad and try to take it out on the weights, just have to lose myself in it to forget the other BS.

Dad just got diagnosed with an 80% blockage today and had a stent inserted. Just another reason to keep at this.

I'm still struggling a bit with the diet. In general I am eating more on lifting days and less on rest days. In general my carbs are higher on lift days than on rest days. My macros and calories are still off target for both days however. I'm working on it but I feel great. No pains, no hunger, motivation is good, body feels solid/thick/tight.

Think I might drive to the beach this weekend or maybe the mountains. Not sure but I gotta get away for a day or so and do something fun.

[-Lucifer]

I'm sorry about your dad. I hope for the best.

In general I am eating more on lifting days and less on rest days.

I do the opposite. Perhaps it's because I get depressed on rest days. Lol.

Enjoy your little trip. I personally love beaches, so I recommend that if you live close to one.

[Squid24]

Squats are looking pretty good.

I see you are at 168, what was your Starting weight for the yr?

[pezking7p]

I'm sorry about your dad. I hope for the best.



I do the opposite. Perhaps it's because I get depressed on rest days. Lol.

Enjoy your little trip. I personally love beaches, so I recommend that if you live close to one.

Thanks lu. Dad is feeling really well. He's out of the hospital today so hopefully he continues to improve. Eatings lot of carbs on lift days feels awesome.

Squats are looking pretty good.

I see you are at 168, what was your Starting weight for the yr?

Starting weight was I guess around 164 or 165. Some of the gain is just from increased food/fluid from lifting and eating habits. Some is definitely muscle, though. Trying to just maintain but this morning I read 169.

[pezking7p]

bw: 168.4 lb

Squats:
45x10
135x5
155x3
185x1
200x5 (x3)
-8/10. Descended a little faster today, felt good.

Bench:
45x10
95x5
140x5
140x5
140x10
-Still good.


Deadlift:
45x5
135x5
185x3
245x5
-Beltless. Only the last rep slowed down a little.

***NOTES***

Took a little mini vacation yesterday to the Biltmore Estate. Man I love going there. There's a ton of stuff to do and you feel far away from everything.

Feeling a little slow before the session today. Busy weekend, probably didn't eat great, golfed this morning, sleepy. But energy levels were good and lifts felt fine so I guess I was just in the afternoon doldrums. Everything still seems to be moving nicely, no signs of slowing down yet.

Body weight is pretty steady for the last week or two, but waist is still pegged at 35". Not sure exactly where my waist falls in my body's fat loss priority but as long as lifts keep going up and my belly doesn't go over 35", I'm going to continue.

Cheers.

[pezking7p]

bw: 168 lb

Squats (Recovery):
45x10
135x5
160x5 (x2)

OHP:
45x8
65x5
95x2
110x5 (x3)
-9/10

Pullups:
BWx7 (x3)


BB Curl:
77.5x5 (x3)


***NOTES***

Glad to have a lighter day today. Sunday's session tore me up. PC and Quads just today started to feel normal. Squats were very fast and easy, though.

OHP had a few grinders in the last set. I would say progress is slowing down on these. I think it might be partly due to the addition of lots of benching, so I'll wait and see how next week goes (when I only bench once).

Pullups are definitely getting stronger and faster. Good improvement, even if it's slow going.

Waist measurement was down below 35" today, any way I tried to measure it. I'll take that as a small win.

Cheers.

[-Lucifer]

Waist measurement was down below 35" today, any way I tried to measure it. I'll take that as a small win.

Nice job. Do you also measure body fat using Calipers?

[pezking7p]

Nice job. Do you also measure body fat using Calipers?

Nah I suck at calipers. I think they are pretty inconsistent when I use them. I decided that frequent, simple checks of a fattish area would give me the best measure of whether I'm getting skinnier or fatter. Another good spot for me to check would be my back fat (chest circumference), but I think my lat and chest growth would interfere with these measurements.

Maybe one day I'll get a current picture for all the homers itt.

[pezking7p]

bw: 168 lb

Waistline: 34.75”

Squats:
45x10
135x5
155x2
185x1
205x5 (x3)
-8/10. Pretty easy today.


Bench:
45x10
95x5
135x1
145x5
145x5
145x10
-Still good.


Deadlift:
45x5
135x5
185x3
225x1
250x5


***NOTES***
Waistline is definitely down for two workouts in a row. Belt was feeling quite loose today on my normal notch.

Squats were very good today….fast and easyish. Bench started heavy but finished fine. Still able to get 10 reps on the last set so I’m not really pushing my weight limit very much yet.

Deadlift is going to have to get scaled back. I felt a sharp pull on the back, outside of my right knee (one of the hamstrings that crosses the knee joint) on the last two sets. I pulled a lot slower and favored my other leg to get through it. No lasting pain and no real pain during the lift, I just kind of babied it. I also have a pretty swollen spinal erector insertion at the base of my spine today. Not unusual for me after heavy deadlifts, but this morning it is much more painful than normal. I want to reiterate I’m not injured, just pushing the upper limits of my connective tissues.

I’m either going to de-load deadlifts or reset weight. Maybe both. Thoughts on this?

Cheers.

[-Lucifer]

I’m either going to de-load deadlifts or reset weight. Maybe both. Thoughts on this?

Perhaps try a variant. I recommend the Snatch-grip Deadlift because it'll strengthen your upper back more, while making you pull from a lower point due to the ultra-wide-grip. This will build lots of power at the bottom. So it's a lot like the Deficit Deadlift but it rapes your upper back nicely as well.

[pezking7p]

Perhaps try a variant. I recommend the Snatch-grip Deadlift because it'll strengthen your upper back more, while making you pull from a lower point due to the ultra-wide-grip. This will build lots of power at the bottom. So it's a lot like the Deficit Deadlift but it rapes your upper back nicely as well.

I think I might take you up on that offer senor evil. My traps will be gigantic in no time.

[Cheap5.0]

bw: 168 lb

Waistline: 34.75”

Squats:
45x10
135x5
155x2
185x1
205x5 (x3)
-8/10. Pretty easy today.


Bench:
45x10
95x5
135x1
145x5
145x5
145x10
-Still good.


Deadlift:
45x5
135x5
185x3
225x1
250x5


***NOTES***
Waistline is definitely down for two workouts in a row. Belt was feeling quite loose today on my normal notch.

Squats were very good today….fast and easyish. Bench started heavy but finished fine. Still able to get 10 reps on the last set so I’m not really pushing my weight limit very much yet.

Deadlift is going to have to get scaled back. I felt a sharp pull on the back, outside of my right knee (one of the hamstrings that crosses the knee joint) on the last two sets. I pulled a lot slower and favored my other leg to get through it. No lasting pain and no real pain during the lift, I just kind of babied it. I also have a pretty swollen spinal erector insertion at the base of my spine today. Not unusual for me after heavy deadlifts, but this morning it is much more painful than normal. I want to reiterate I’m not injured, just pushing the upper limits of my connective tissues.

I’m either going to de-load deadlifts or reset weight. Maybe both. Thoughts on this?

Cheers.

I vote avoid the lift for a little bit. I have had the spark of an injury come in during a session and I powered through then felt fine until the next time and the whole damn thing blows up. Take a week off that?

[pezking7p]

bw: 168 lb

Squats:
45x10
135x5
155x3
185x1
210x5 (x3)
-8/10


OHP:
45x8
65x5
95x1
112.5x5 (x3)
-8.5/10. Video of last set.


Pullups:
BWx8 (x3)
-9/10 for the last couple reps on each set. DEFINITELY getting stronger at these.


BB Curl:
80x5 (x3)
-9/10.


***NOTES***

Squats continue to progress really nicely. On the last set I actually tried to bring my weight forward just a hair and really push with my quads. This set was the fastest and easiest because of this. Very interesting.

OHP was good for the first two sets. I think I rushed the 3rd set slightly and struggled on the 5th rep quite a lot. Overall these are going up but I'm going to top out around 115 or 120 lbs and need to reset on these. Still, I couldn't be more pleased with my pressing strength right now.

Pullups! I'm finally starting to get some confidence on these. Next time I'm going to add weight.

Waistline is still under 35", and I have to say that today with my shirt off and a pump, my V-taper was starting to look OK. I definitely look leaner in the mirror today. Shoulders/traps/chest starting to pop juuuuust a tiny bit. Nothing major but it's noticeable if you're me.

Cheers.


2nd set of OHP. Sorry for the "through-the-looking-glass" shot.

[-Lucifer]

Squats continue to progress really nicely. On the last set I actually tried to bring my weight forward just a hair and really push with my quads. This set was the fastest and easiest because of this. Very interesting.

Very well done here. You're so close to repping 225 aka a milestone.

OHP was good for the first two sets. I think I rushed the 3rd set slightly and struggled on the 5th rep quite a lot. Overall these are going up but I'm going to top out around 115 or 120 lbs and need to reset on these. Still, I couldn't be more pleased with my pressing strength right now.

It looked fine to me. The only thing I'd remember to change is how you rack the bar. Try to get your elbows in front of the bar. This may seem uncomfortable at first, but I swear that'll pass. Farley was the one who suggested that I do that, and Pressing became easier after I got the gist of it.

Waistline is still under 35", and I have to say that today with my shirt off and a pump, my V-taper was starting to look OK. I definitely look leaner in the mirror today. Shoulders/traps/chest starting to pop juuuuust a tiny bit. Nothing major but it's noticeable if you're me.

GJPM.