Sliwoskij's Workout Log - Unconventionally Bulking and Getting Hyooge

[sliwoskij]

I'm starting a new log, I haven't updated my old one in months and want to start over. I'll give a little background about myself and training history.

I'm 23, 6'5" and about 180lbs. 1 year ago I graduated from college weighing between 165 and 170. I've always been thin, before i entered college I was 6'5" 150lbs. In 5 years I know that isn't incredible progress but for me it's been a great improvement. During college I competed on a division 1 track team as a decathlete and hurdler. Wasn't too easy gaining weight practicing 3-4 hours 5 days a week and I had little knowledge of nutrition at that point. I've learned a lot in the past couple of years. After college I started primarily lifting and have been loving it ever since. During college track we did a lot of lifting and that's where I truly learned to enjoy it. Although I miss having the whole team around, I can safely say i'll be lifting for many years to come.

I still compete in track and field, will be entering my first Oly weightlifting meet in 2 weeks and will be attempting a strongman competition in the future. I will be using this log to keep track of my workouts and progress, something I have not been good about in recent months.

I will be continuing to train for my oly meet and for an upcoming track meet. A goal of mine is to reach 200lbs. That would keep my light enough for my track events and achieve a long time goal. I know I can do it, but I need to be held accountable on eating enough. I rarely track calories, I don't pay much attention to macros, but I need to eat a chitload. I work on a farm while I pursue a real career. My goal is 5000 calories a day minimum or to just eat whenever I can. I know this isn't a conventional bulking log...but I'm not, never have been, and never will be a normal person.

So welcome! My next workout is tomorrow.

[sliwoskij]

For now I've been wanting to compile a list of PR's. This will be a fitting place. Some are new, some old, some useful, some not.

Squats: 300x1 Parallel, 275x1 ATG
Bench: 150x1
OHP: 115x1
Deadlift: 425x1
Snatch: 144x1
Clean and Jerk: 195x1
Clean: 214x1
Hang Clean: 244x1
Front Squat: 240x1
DB Bench: 60ea x1
DB Row: 100x5ea
Log Press: 167x1
Atlas Stones: 175 loaded on 56" plateform
Box jumps 52" standing, 56" running start

I can't wait to lift monday, I hurt my bicep a bit on tuesday and had a track meet on friday so I haven't had a good lift since monday.

[Charnell]

All up and in on this. Being tall always hurt my bench, but your bench to deadlift ratio is off the wall! Haha.

[sliwoskij]

All up and in on this. Being tall always hurt my bench, but your bench to deadlift ratio is off the wall! Haha.

Good to have you here! Haha yes, that ratio is a bit crazy. I think working on a farm for 9 years and 9 years of track and field helped my posterior chain immensely .

[Charnell]

Good to have you here! Haha yes, that ratio is a bit crazy. I think working on a farm for 9 years and 9 years of track and field helped my posterior chain immensely .

It's all good though, no one ****s with a guy who's 6'5

[MikeWines]

5,000 cals and nice lifts? I'm in! Kill it OP.

[sliwoskij]

5,000 cals and nice lifts? I'm in! Kill it OP.

Thanks Boss, good to have you here! Inb4 unreal gainz.

[sliwoskij]

I'm about 2 weeks out from my oly meet. I'm doing what I feel is necessary this week just to be "prepared". I've only been full squat snatching for 3 months so we'll see how it goes.

6/24 Snatches

Supposed to be a day off today, but still worked for a bit this morning. Fuggit doe.

Snatches

Bunch of warmups, not much structure today.

I know for sure I did 119x2, 124x1, 124x1 and 129x1

They felt great today, but my arm wasn't feeling great so I stopped after that

Squats

Moved my grip in to try it out.

WU: 95x5, 135x3, 155x2
185x2
205x2
225x2
245x2
255x1

Behind the neck jerks

worked up to 155x1 for form work

Box Jumps

30"x5x2 for warmups

48"x5
48"x5
52"x1x3
52"x5 PR

Box jumps are getting better. No complaints from me.

I had a track meet last friday, did 110m hurdles, triple jump and discus. Still a bit sore from that. Tfw out of running shape. Didn't go crazy today but I am looking forward to the time after my lifting meet so I can get back on some real programming.

[Charnell]

Supposed to be a day off today, but still worked for a bit this morning. Fuggit doe.

I find it so hard to take a day off, be it Wednesday or the weekend. Someday I'm just going to go into the gym to read a book just to be around the weights haha

[sliwoskij]

6/27 Clean and Jerk

Another day of feels. No plan yet. Probably my last heavy day until the comp. Also, I keep forgetting to bring a notebook so I don't remember warm up sets or anything.

Clean and Jerk

Bunch of warmup stuff
131x2
141x1
151x1
161x1
171x1
177x1

I stopped here. Felt my arm a bit so no use doing anything stupid. Didn't hurt but i'm trying to make sure its good to go by next weekend.

Cleans
Full cleans: 187x1, 197x1, 207x1
Power cleans: 155x3, 165x3, 175x3, 185x2

Overhead Squats

Just did a few, nothing crazy
89x3
109x3
119x3
These felt very stable today

Front Squats

135x5
155x3
175x2
185x2
195x1
205x1
215x1
225x1x2sets

Axle Deadlift

Did these because I wanted to lawlz. On a 3" axle

Double overhand
135x3
185x3
225x3
275x3 (1 double over, then over under grip
Over under grip from here
315x2
365x1 This was easy today
385x1 20lb PR
405xFail

I crushed a box of mac and cheese with extra cheese and pepperoni in it post workout.

[MikeWines]

Sick DL pr. Nice PWO meal too. Mac n' cheese gainz ITT. haha

[sliwoskij]

6/28 Tech day and hammies of peace

Snatches
Random warm up stuff

109x3
119x2
129x1 This is about 90% of my 1RM and it was the best snatch I have ever done.
139xFx3 Although i failed this, all the attempts were very good

All in all, i'm happy with these

Clean and Jerk

These were all powerclean and jerk

139x1
155x1
170x1
185xF accidentally dropped the clean lawlz

ended it after that, they felt good enough and i don't worry about these.

Box Squats
Light and explosive

135x3
165x3
185x3
195x3

SLSLDL single leg stiff leg deadlifts
These are always a favorite of mine. Went full retard and murdered my hammies. Feels goodman.

Bar x8ea
90x5ea
110x5ea
130x5ea
150x5ea
170x3ea
185x3ea This might have been a PR not sure though
195x3ea PR
210x3ea PR
225x1ea PR tfw more than half my deadlift

It's been a very long week. Haven't had a day off at all. Normally have sunday and monday off...NOPE not this week. Not a bad week though. Had a date with a girl I met online last night, a new experience for me lul. Went well though. Still currently tfw no gf.

Next week will be a very light week, since my meet is a week from sunday.

[sliwoskij]

Today I went out to Umass Amherst to practice with a track club the assistant coach runs. Went through some mobility drills, and a general warmup followed by hurdle warm up/mobility drills. Spiked up and went over some hurdles at full speed. I havent seriously hurdled in over a year but...I still got it. I'll be ready for my track meet in 2 weeks.

Finished up with 2 laps of in/outs. (jog turn, sprint straightaway) I surprised myself a bit on these, went 63 and 68 seconds for each lap. Not fast at all but i'll take it considering I never run 400 repeats.

Light tech day at the gym tomorrow

[Charnell]

You ever done push presses? I did em for the first time in 6 years on Thursday, wasn't pretty.

[sliwoskij]

Yeah I do them fairly often for my olympic lifting program. Do em a few more times and i'm sure they'll improve drastically. Takes some time to figure out how to incorporate the legs into the lift correctly

[Charnell]

Yeah I don't know if I want to use a power stance or a staggered...also do you rest the bar with bent wrists on your delts like this


maybe it will take more time but I cant imagine going from that to a press

I was doing them like this

and my if memory serves correct my forearms fatigued before anything.

[TheTovarishch]

Good luck on your lifts, for cal dirty bulk, hot pockets, mac n cheese, and snack on peanuts and cornflakes all day, worked for me, up 12 pounds in4 or so weeks

[sliwoskij]

I would use that position for a jerk. For the push press I prefer to have my whole hand gripping the bar with my elbows lower like this



Personally I wouldn't use a staggered stance for a push press. The normal stance will allow you to dip correctly, getting the most drive from your legs/hips.

This video shows 2 forms of an incorrect dip, going too far backward and forward followed by a correct dip.



if you're interested in more... http://www.t-nation.com/free_online_...ref_map=%5B%5D

[Charnell]

I would use that position for a jerk. For the push press I prefer to have my whole hand gripping the bar with my elbows lower like this

http://www.t-nation.com/img/photos/2...7-02/pic-6.jpg

Personally I wouldn't use a staggered stance for a push press. The normal stance will allow you to dip correctly, getting the most drive from your legs/hips.

This video shows 2 forms of an incorrect dip, going too far backward and forward followed by a correct dip.

1F6yNDiY-Yw

if you're interested in more... http://www.t-nation.com/free_online_...ref_map=%5B%5D

Hell yeah good looking out on the video and article. Would rep but you're on spread

[sliwoskij]

Good luck on your lifts, for cal dirty bulk, hot pockets, mac n cheese, and snack on peanuts and cornflakes all day, worked for me, up 12 pounds in4 or so weeks

Thanks man! Mac n cheese will always be a staple of my diet and poptarts of course. Dirty bulk 4lyfe

[sliwoskij]

Hell yeah good looking out on the video and article. Would rep but you're on spread

You got it, i'm always happy to help

[sliwoskij]

Day late post, but I got a quick lift in yesterday. Nothing notable. Worked on my snatch form. Really focusing on keeping the bar close on the pull. Technique felt better than it ever has. Caught 129 and 139 easily and felt very stable (didn't stand up with them). Did a few sets with 119 and some light overhead squats and that was about it.

Helped a guy out with his squat form. My advice worked. goodman.jpg

Mac and cheese gainz for dinner tonight. Whole box, with extra shredded cheese and a can of hormel chili. I think my entire meal was around 2500 cals. I'll take it.

[sliwoskij]

Wed 7/3

Great technique day today.

Worked up to 175x1 for clean and jerks. Mainly only did powerclean and jerks. Felt really good. Jerks were fast and powerful. Need to make sure I get my right foot out in front enough.

Wasn't going to but did snatches too. Did random warmups and then...

89x2
99x1
109x1
119x1 This one was sooooo fuking money.
129x1 so easy.
139xF Stupid miss
149xF,F,1 PR +5lbs 3rd attempt was great. Kept the bar close, very little horizontal movement. Caught it well, settled and right up with it. So HNNGGGG

Messed around a bit after, some light and fast front squats and box jumps nothing crazy.

Also did my first full pistol squat today. Super pumped.

Had a whole frozen pizza after the gym, added extra cheese. #CheeseGainz. Been drinking beers with my bro and chillaxing tonight.

[sliwoskij]

Back to Back World War Champs



Happy 4th y'all

[Charnell]

Happy 5th

[sliwoskij]

Weightlifting meet is tomorrow. Can I get a hell yeah?

Seriously i'm pretty excited. Not worried how I do. I would like to hit some PRs but we'll see.

[sliwoskij]

Happy 5th

Aww yeeee. My 5th was spent back at work though

[Anthonyxavcx]

78kg brah

i don't care if u mad when you read this

it's time to get serious about calories, and finding a non-physical job while you're at it. you can ****ing do it so let's.

[sliwoskij]

So, sorry for the lack of updates brahs.

Sunday was the weightlifting meet. Nothing great went down but I had a lot of fun and will definitely do it again. I got absolutely smoked. I saw women lifting some of my weights... Weighed in at an appalling 78kg (172lbs) I will address this at the end.

Snatch attempts: 134: good, 143: good, 158: fail
Clean and jerk attempts: 180: good, 190: fail, 190: fail by press out

Overall I am happy with the results. Decided to power snatch instead of full snatch. Had 158 up and almost caught it but dropped it behind me. soclose.jpg
C+J wasn't great but i haven't been able to do heavy jerks in a few weeks due to a bicep injury. No complaints from me though, it was fun.

About the weigh in. This was the only downer of the day. Long story short, i've lost weight. I work on a farm 9 hours a day 5-6 times a week. I have a stupidly fast metabolism.

Excuses. That's all these are. Losing weight is inexcusable. This is only a minor setback and I will work even harder to get where I want to be. So yes Tony, i'm ****ing mad. Not at you, but at myself.

****s about to go down brahs. No more excuses, the gain train is coming. WOO WOO

[Charnell]

Choo choo all aboard!