Lee D, Logging lifting, life, and leisure.

[lee__d]

I'm going to be starting up a meet prep log here.

My old log, with a bit about me: http://forum.bodybuilding.com/showth...hp?t=156031943

Let me quickly run down what I'm about here as well.

Love lifting, it's really become a way for me to find my flow in the last year or so as my passion for it has grown immensely. Lifted off and on since 2010, got serious and developed an interest in powerlifting in 2012, tore my meniscus playing softball in late April 2013, and did my first (and only so far) meet in November 2013.

For 2014, I've basically been maintaining weight at ~175 and I'm looking to compete in the 165 class for the rest of the year.

I have one meet I'm definitely doing: RPS Heatwave in July, I'll also more than likely be doing two more RPS meets in September then in November.

My goal for July is to hit 165 and total 1100+ ... which would be a big jump from the Nov meet, but very doable.

I'm working with The Strength Athlete, Bryce Lewis' company: http://thestrengthathlete.com/abouttsa/

I officially start today, and this prep is for the July meet. I'll decide thereafter what I'll be doing for the rest of the year. About a week or so ago, I Skyped with Bryce and Eric Bodhorn, who's another TSA coach who designed my program and whom I'll be working directly with (who I've worked with before and like very much), and Bryce is a very down to Earth, cool dude. There's some TSA links in my signature as well.

I think that's it; first workout is scheduled for later today.

[Gxp23]

In.

Good job on that 405x1 back there <

[lee__d]

In.

Good job on that 405x1 back there <

Welcome, bud and TY!

First day of this volume block. I forgot my Mark Bells, forgot my folder, ipod and phone died, lol...

Had to squat barefoot, which I only do in a pinch.

Squat
295x6,4,4,4,4,4
Supposed to be 6x295x4, but I misread the first set.
RPE got to around 9-9.5 in the last set


Bench with a pause
5x185x2
~9 rpe by the end

I'm trying to get a good arch and get my legs under me. I've been benching with them at more of a 90 degree angle since my knee injury, but this does not feel uncomfortable and i think I can eek out some more leg drive as well.




Weighted pullups 10lb
4 sets of 5...rom on the last 2 reps of the last set was not full.

Tate press (gotta get comfortable with these)
20x6
30x6
30x6

Iso high row (I alternate reps with each arm)
110x10,8,8

DB laterals
15x15,15,10

Face pulls
30x15,15
35x15

Seated crunch
80lbx10
85x10
80x10

I'm used to some volume on the main lifts, but the volume of the accessories caught me off guard and I was beat by the end. Good day though.

Morning weight was 174
Macros: 2,450 cho 338 f 71 pro 182 fiber 62

[lee__d]

Squat
4x315x3

Bench Press (Competition Pause)
6x165x3


Rolling DB Extensions
25x8
30x8
25x8

T-Bar Row
125x5
150x4
125x4

Lat Pulldown
110x10
130x9
130x8

DB Curls/Face Pulls super set
curls: 25x10,10,20x10…fp50x15,12,10


Abs of choice
leg raises 10,17


any form comments are appreciated.

Another good day. I was off so I got to train early like I enjoy. Getting used to some of the new movements.



hippie pasta:

I've been on a pasta kick, and I went to Whole Foods for the first time yesterday (cheated on Trader Joes).


This pasta. hnnnng. OBV bought it cuz it's vegan and GF...

But srsly, these macros:
17ch/2f/25p/22fibre
Per serving for the mung bean one.
hnnnnnnnnnnnnnnnnng

I ended up mixing it with some whole wheat pasta and veggies:


95/11/67/35
ch/f/p/fib

[FenderElectrics]

in

def curious to follow along with the TSA stuff love Bryce Lewis his channel is fantastic

[lee__d]

I swear I'm not on a 7 day split, lol. We started on Tuesday instead of Monday this week, so I just gotta get these first workouts in.

I probably never mentioned it but sometimes I write my workout as sets x weight x reps

And I'm not arbitrarily cutting weight, I have an RPE target to focus on for the sets.

Upper focus
CGBP
4x145x8
easy enough

Standing OHP
3x95x10


OH DB tri Ext
40x12,10
35x10

Neutral grip weighted chin up
3x15lbx5

These were quite comfortable

Lat pulldown
130x8,8
120x8

Rear delt fly (machine)
70x17,15
65x15

Ab work

Got some family coming over today so it should be a fun day.

Excuse the camera work, I'm using a new camera. I may start doing voice overs for my 3 subs, it has to be boring watching a muted video lol.

[lee__d]

Finally get a rest day tomorrow.

Today was a deadlift focused session.

Had company over yesterday so I was properly fueled for this.

Competition Deadlift (Sumo)
355x2@7
335x3@7.5
315x5@7.5


2-Count Paused Deadlift (Sumo)
First time doing paused deads of any type
4x275x3 RPE was about 7-8

Front Squat
4x205x2 RPE never got above 8

Leg Curl (I did laying leg curl)
110x10@8
115x10@9.5
110x10@9.5

Hyperdead (Weighted Back Extension)
20lbx10@7.5
30lbx10@8
40lbx10@8.5

Hammer Curls
25x10
30x10
25x10

Ab wheel
10 rolls, then 5.
Never did this before, but jeez they suck (in a good way).

[Gxp23]

Just got my sumo dl up to 300lbs (~140KG) the other day, added 20KG from starting sheiko lol, wish I could say the same for my squat, cant wait to get up to those numbers you are pulling.

And yes, AB wheel is killer, but such a great move.

[accounts]

In and subscribed dude, this is quite motivational to me.

[lee__d]

Just got my sumo dl up to 300lbs (~140KG) the other day, added 20KG from starting sheiko lol, wish I could say the same for my squat, cant wait to get up to those numbers you are pulling.

And yes, AB wheel is killer, but such a great move.

Asweosme bro! If you're doing shieko for a deadlift, just be happy that's going up, don't worry about improving another lift, too. And look, time has gotta pass anyway right, you'll get your lifts up a ton, just embrace the journey.

In and subscribed dude, this is quite motivational to me.

thanks man, welcome aboard.

[lee__d]

Okay onto week 2 day 1. I'm going to try to just make one video of the week's training and see if I can actually voice over it. Just to make it slightly less boring for my 3 subs lol.

Squat
7x315x3
These felt good, last rep of the last two sets were grindy

Pause bench
4x190x2
all went up nice and smooth.

Weighted pull up
25x4
20x5,5

Tate Press
35x6,6
30x4
These were feeling weird and I may have to sub them out.

High iso row
110x10,10,8

DB Laterals
15x15,15,15

Face pull
55x15,15,12

Leg raise
3x10

Idk if I ever mentioned macros.
I'm at 2450 70/270/185 but I eat a ****load of fiber so I'm counting the total calories from MFP (and the macros add up to more with straight math because of the fiber). For instance today was 2461 cal 74fat 335cho 175pro but 72 fiber.

My diet during the week has staple foods because I eat a lot of my calories at work. I'll try to snap some pics.

And pwo today was:

8/88/16
f/c/p

[accounts]

Tate Press
35x6,6
30x4
These were feeling weird and I may have to sub them out.

This exercise looks terrifying. Its safe to have the weight inside the elbows like that?

[lee__d]

This exercise looks terrifying. Its safe to have the weight inside the elbows like that?

It's actually easy on the elbows believe it or not (resting the db on the chest takes the tension off the elbows it seems), but I did have some shoulder issues with them, so I'll talk to Eric and see what we can do.


^Omar speaking or the Tate press.

[lee__d]

This is a normal breakfast at work in my world, lol. If I eat protein powder, it goes in my cottage cheese. And I've been on a pasta kick so my hot meals have been meatless and lower in protein.

That is cottage cheese, a small container of plain chobani, fiber one, 1.5 servings whey (BPI chocolate cookie, which is delish - i order sample size wheys lol), and I washed it down with a power crunch bar.

f/c/p 31/67/121 and 20g fiber. So you can see, that's the bulk of my protons

[FenderElectrics]

Yeah I do 3 sets of ab wheel and am sore for a week sometimes, love that movement

For your TSA workouts do you get a combination of RPE based workouts as well as standard preset weight x sets x reps workouts?

[lee__d]

Yeah I do 3 sets of ab wheel and am sore for a week sometimes, love that movement

For your TSA workouts do you get a combination of RPE based workouts as well as standard preset weight x sets x reps workouts?

So far my main movements are sets, reps and weight, and I record the RPE. For accessories, I'm given an RPE to shoot for, within a given set/rep scheme

[lee__d]

From yesterday:


forgot to mute it.

[accounts]

Sick depth man, looking real good

[lee__d]

Sick depth man, looking real good

Thanks dude, I think the beltless, paused high bar work I was doing for a few weeks carried over to my low bar in terms of adding depth.



Squats
5x335x2
I'm going to stay beltless for as long as possible. I used to warm up to around my working sets without a belt, but the volume I'm getting in beltless, at these intensities is new.

Bench
5x175x3
I tried to experiment pulling my legs farther under me. I think it helped me increase leg drive, but I'll really see when the intensity goes up

Rolling db ext
30x8
25x8
25x8

Tbar Row
130x5
130x5
140x5

Lat Pulldown
135x10
135x8
130x8

db curls
25x15
25x10
20x13

Face pull
57.5x15,15,15


Ab wheel
5 rollouts. Just couldn't do more, core was still thrashed
seated crunch 80lbx20

[lee__d]

upper acc day today, active recover compared to the other 3 days, lol

I had to go to the dentist and then to the gym so my normal schedule was a little off.

on the nutrition front, i'm just strictly counting macros no, not worrying about fiber and the total calories being different in MFP, just counting all cho as 4cal/g

CGBP
5x155x6 maybe got to 8.5rpe toward the end, pretty much breezed through it tho

OHP
100x10,10,9 hit 10rpe on that last set

db tri ext
40x12,12,12 hit maybe 9.5rpe at the end

weighted neutral grip chin
25lbx5,5,5

Lat pulldown
130x10,9,8

Rear delt fly (machine)
70x20,18,16

Leg raise x 15
weighted, seated crunch 85x10,10

Off tomorrow, then I gotta hit the gym super early Saturday because I'm going to the Yankee game in the afternoon. Should be a blast.

[lee__d]

Yesterday 4-26. HAd to train early because I went to the Yankee game. Love going to the games and having a few (several) beers lol.

Dead focus




Competition Deadlift (Sumo)
1x375x2..355x3…335x5
Hit these numbers, the last rep of the 335 set was ridiculously slow as you can see

2-Count Paused Deadlift (Sumo)
4x295x2
I didn't have to rest all that much between sets and these went up pretty easily

Front Squat
These looked uglier than a typical front squat session for me
4x215x3

Leg Curl
laying
115x10,125x10,130x8

Hyperdead (Weighted Back Extension)
50x10
80x10
110x10


Hammer Curls
alternating (except the last two reps of the last set) neutral grip throughout
30x10 30x10 25x10

Abs of choice
Leg raises 2x10

Good session overall. Going to try to hang with my nieces today, so that's always fun

[lee__d]

4 28 14
Bench and squat volume

Squat
6x335x3

Bench Press (Competition Pause)

4x200x2

Weighted Pull-up
4x25x5. Last rep of the last set was probably not full rom

Single Arm Pushdowns - did them supinated

I was all out of sorts with these, switching cable stations and what not, ridiculous
20x8
27.5x8(6 with left arm)
25x8 (7 with left arm)

hi iso row
110x8,9,8 I adjusted the seat a little downward here so they felt a little different, i think i like it

DB Lateral Raises
20x12,10,10

Face Pulls
60x15,13,12

Abs of choice - just did these with out rest

seated weighted crunch 85x10
leg raise x 10
seated weighted crunch 75x10




I''ll seriously try some food pics tomorrow.

[Gxp23]

Looking good man, mirin those sumo's up there ^

[lee__d]

Looking good man, mirin those sumo's up there ^

Thx bro, they are feeling more comfortable than ever


squats
4x350x2

probably the heaviest rep work I've done without a belt and I didn't even notice.



Bench Press (Competition Pause)
5x185x5
I'm really trying to improve my arch on these



Rolling DB Extensions
30x8,8
25x8


T-Bar Row
140x5
135x5
125x5


Lat Pulldown
130x10,10,9

DB Curls
25x12,10,,,,,20x10 (incline curl)

Face Pulls
60x15,15,14



Abs of choice

leg raise x 15
ab wheel x 8

Week 1 avg weigh in was 173.7 and week 2 was 172.6 So a pound in a week with a couple events that through my macros off is satisfying. Realistically I just need to be close to comfortably hit 165 (hell they could have me drop a lot of weight with a 24 hour weigh in, but the closer i am thr more comfortable/easy it will be).

[lee__d]

5 1 14. Little bit of a rough day today. The gym was unusually hot and I was having upper arm/trap issues that hindered my OHP.

Close-Grip Bench Press (Not Paused)
5x170x5

OHP
105x10,9
100x7
My arm affected this alot


Overhead db ext.
45x12,10
40x10

Weighted Chin-up Neutral Grip
30x5,5
27.5x5


Lat Pulldown
130x8,10
135x8
Arm affected the first set but I felt better after

Band Pull-aparts
3x20

weighted seated crunch
3x125x10

So it wasn't the best session, but it's done. Looking forward to sumo's on Saturday.

[lee__d]

Missed a rep today. 390 for 2 was the top set, hit it for one and let the bar get too far out in front of me and couldn't get the second rep. I redid it and got it with my belt, but I really wanted to nail it beltless.


Sumo
390x1,miss 390x2 (with belt), 370x3, 345x4


2-Count Paused Deadlift (Sumo)
295x3x3

Front Squat
225x2x4

Leg Curl
130x10,8 125x8

Hyperdead (Weighted Back Extension)
145x10
145x8
105x10 (honestly don't know why I dropped it so much).

Hammer Curls
25x10
30x10
25x10

Abs of choice
seated weighted crunch
125x10
130x10

[lee__d]

5/5/14
Okay so, moving into an intense block, an autoregulated intense block. My first go at autoregulation and let's just say today was a day to forget. Literally the worst gym day in recent memory.

List of sht gone bad:
- mid erectors sore as **** from my pulls on sat
- tired from softball yesterday (some quad soreness)
- tried my romaleos but had to switch after warmups
- belt was annoying me
- I unevenly loaded my top set of squats
- my ipod wire kept getting in my way
- i forgot my camera memory card and had to use cell phone
- Talked over a better approach to top sets with coach during this autoreg block.

Honestly, i don't even, lol

Squats: Aimed for a top set of 3 @9rpe
360x2@10
335x3@9.5

So I overshot RPE on both sets

Paused pull
295x4 @8.5
280x4@8
280x4@8.5

Front Squat
205x6 @ 8.5
190x6 @8.5

Skipped abs, just wasn't feeling it. The video on my phone is all fuked up, too

[lee__d]

5/6 bench/upper. Okay this went much better in terms of auto regulating, i'm just feeling a little run down for some reason.

Paused Bench Press Working up to a 9RPE double
175x2 @ 7.5 (warm up)
195x2 @8.5 (wu)
200x2 @9
195x2 @8.5
195x2 @9

Close-grip Bench Press Working to 8.5
155x4 @7.5(wu)
170x4@8.5
165x4 @8
165x4 @8

OHP Working up to a 9
95x8 @7.5(wu)
105x8 @8
110x8 @9
105x8@9

Weighted pull up
20x6
10x7
10x6 (switched to neutral grip)

Lat pulldown
130x7
130x6
120x7


Wasn't in the mood to video

[accounts]

Whatcha eatin

[lee__d]

Actually I have some ice cream planned for tomorrow night so I'll def try to snap a pic of that.

My big meals are either a sht ton of cottage cheese or yogurt, not very aesthetic lol