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

[Jtbny]

Nice work on the squats. Ya you're getting close to that 4pps working weight. About that time my diet will end and Ill get back to work re-gaining lost ground

[Hammerhagen]

Lifts are progressing great right now Tim, congrats on the bench press progress and those squat sets at 385. You know how to vacation, getting into the outdoors and spending time with the family. Nice to break away from modern society and get out there. Good to be a little uncomforatable and really live sometimes

[Plateauplower]

Awesome squats Tim! 385x5x3 once again while feeling jacked up is solid! 395 next! Fantastic!
I have noticed a huge drop in our deer population as well. Last year I would have 4 in my yard like clockwork every night and this year I see 1 kicking around every week or so. Sweet you guys got one!

Yea it was rough going at first, thought about all those warmups your currently doing, could have used some of that today.
That's amazing your deer numbers are down, do they use a lot of roundup herbicide in your area by chance? I heard it can have serious impact on their gut bacteria, and being rumnents they rely on that for digestion, and nutrient assimilation. The farmers told us they see far fewer when picking corn too. They used to chase herds of them through the fields.

Nice work on the squats. Ya you're getting close to that 4pps working weight. About that time my diet will end and Ill get back to work re-gaining lost ground

I'm getting close. If you do it right you shouldn't have too much ground to make up . By the time your done dieting I'll probably need to start

Lifts are progressing great right now Tim, congrats on the bench press progress and those squat sets at 385. You know how to vacation, getting into the outdoors and spending time with the family. Nice to break away from modern society and get out there. Good to be a little uncomforatable and really live sometimes

Thanks, ya the food does tend to get things going. Especially after training hard for so long on lower cals, primed for growth. Adding some decent size on my legs, and pretty much everywhere and still in the smallest notch on my lifting belt, but it's getting pretty snug. Yea a majority of my vacation time is spent doing outdoors stuff now. I'm sure at some point we will need to do some other trips, but for now everyone enjoys it. Home again now, but doing it again in early November when the bugs are gone.

[raynerd]

Actually Roundup had been banned in Canada for a while now. I honestly think it's the wolf population that took out the deer. It cycles with rabbits. If I see lots of rabbits, there are usually tons of deer as the wolves are well fed. Once the rabbit population drops, the wolves move to deer for dinner.
There have be very little rabbits in the neighbourhood lately...

[Plateauplower]

Actually Roundup had been banned in Canada for a while now. I honestly think it's the wolf population that took out the deer. It cycles with rabbits. If I see lots of rabbits, there are usually tons of deer as the wolves are well fed. Once the rabbit population drops, the wolves move to deer for dinner.
There have be very little rabbits in the neighbourhood lately...

Smart of Canada to ban that crap. Yea, I imagine wolves are harder on the deer than our coyotes are. Coyotes kill a lot of fawns, but I don't think they take very many full grown deer. The coyotes do make our rabbits disappear, especially once the snow is on the ground.

Wednesday 10/5/16

Rest day. Caught another possum that's number 9 I think. WTF, they must have been packed under there like sardines. Going to take him to the woods and get groceries today and hopefully grill. I have no cooked protonz in the fridge

M1 9:00am
Eggs & toast
550 cals / 60g pro / 12g fat

M2 12:15pm (1150c/117p/37f)
Burger & roasted Brussels sprouts
600 cals / 57g pro / 25g fat

M3 2:00pm (1900c/170p/60f)
Ice cream etc / then grilled porkloin 2x
750 cals / 53p / 23f

M4 6:00 (3200c/230p/86f)
Ground Turkey, chkn sausage, mozzarella Spinach, tomato, mushroom, onion, pepper pizza with fresh ground Parmesan
1200 cals / 60g pro / 26g fat

Not much of a rest day, but a good day nonetheless. Dropped off stinky possum, Got groceries, prepped and cooked a ton of food, mowed the yard, wife organized stuff for switching out our summer/winter clothes. Shoulder, chest and triceps tomorrow at home unless I decide to drive to the gym (doubt it, it's close to work but pretty far from my house just to have a little better session on OHP and DB presses).

I ended up catching a squirrel in one of the possum traps in the afternoon. Didn't know they liked marshmallows . It was hilarious when I opened the door, I have never seen something run so fast in my life. It was cartoon like .

[Plateauplower]

Thursday 10/6/16
205 lbs

5:00-6:15am / 75 min / 29 sets

Decided to drive to the gym. Glad I did, OHP is harder at home, and I was close last week to my heavy set at 165, got it today. Everything else was decent, right elbow is a little sore, will keep an eye on it and deload if needed.



OHP
45x15
95x5
115x5
135x5
155x1
165x5 (PR-Vid)
135x10
----------------
DB incline
70sX8
85sX8
100sX8
100sX8
100sX6
---------------
Dips
BW+45 X 8
BW+45 X 8
BW+45 X 8
BW+45 X 8
BWx15

Tri set with

Lateral Raise Mach
95x12
110x12
125x10
125x10

Tri set with

Rear lateral Mach
120x12
120x12
125x12
125x12
---------------
DB hex press
50sX12
50sX12

SS with

DB flys
50sX12
50sX12
------------------

M1 7:30
Eggs, potatoes, ham & veg skillet
750 cals / 70g pro / 18g fat

M2 11:00pm (1500c/140p/43f)
Burger on sprouted grain, mozz veg, handful of gold fish crackers
750 cals / 70g pro / 25g fat

M3 2:30pm (2400c/210p/73f)
"Healthy" homemade pizza
900 cals / 70g pro / 30g fat (estimated)

M4 8:00pm (3200c/234p/89f)
DCA and protonz
800 cals / 24g pro / 16g fat

[raynerd]

Woohoo OHP PR! Strong set congrats! Think you need to start a show about hunting small game in the backyard

[Hammerhagen]

Great OHP day, that's awesome PR and then 135x10 after. Sucks about the nag on the elbow. Thanks for sharing those tips in my journal about warm ups and stretches for it. I think I have the same soreness as you describe, it's on the outside of elbow top side. For me it's occurring on my non dominant left arm. I think non dominant has something to do with it because I notice I do not have as good of a mind muscle connection with that arm. For example if I do DB curls I don't seem to be able to get as solid of a contraction on that side.

[Plateauplower]

Woohoo OHP PR! Strong set congrats! Think you need to start a show about hunting small game in the backyard

That 165 set took a long time, 170 next week.

Ya for being in the burbs I have a lot of critters. Thankfully after filling in the hole again yesterday it remained closed overnight, so I hope my possum trapping project is done. I'll give it a few days then dig down and install some wire mesh to keep any future animals out of there.
The squirrel in the small cage trap was going crazy, it was pretty funny just running around in there barking. He was happy to be turned loose .

Great OHP day, that's awesome PR and then 135x10 after. Sucks about the nag on the elbow. Thanks for sharing those tips in my journal about warm ups and stretches for it. I think I have the same soreness as you describe, it's on the outside of elbow top side. For me it's occurring on my non dominant left arm. I think non dominant has something to do with it because I notice I do not have as good of a mind muscle connection with that arm. For example if I do DB curls I don't seem to be able to get as solid of a contraction on that side.

Thanks, kind of an ugly set with my stutter on rep 3 but I'm counting it. Yea the elbow stretches do help. I always have elbow issues more than anything though. Part of it is getting stronger and handling bigger weights for more reps, and not doing regular deloads. DB curls and a lot of other things cause me elbow pain if I don't work into them. I always find doing a set or two with a lighter weight before my work sets helpful for keeping the focus of the movement where it needs to be. I'm already warmed up a lot of times, so it's more of an acclimation set(s) and that seems to help keep me from losing focus and putting unnecessary loading on my elbows.

[mejulian]

Thursday 10/6/16
205 lbs

5:00-6:15am / 75 min / 29 sets

Decided to drive to the gym. Glad I did, OHP is harder at home, and I was close last week to my heavy set at 165, got it today. Everything else was decent, right elbow is a little sore, will keep an eye on it and deload if needed.



OHP
45x15
95x5
115x5
135x5
155x1
165x5 (PR-Vid)
135x10
-

That's a pretty cool video. Your warmup was my workout a couple of weeks ago (now I do 54, lol)

[Plateauplower]

That's a pretty cool video. Your warmup was my workout a couple of weeks ago (now I do 54, lol)

Thanks, those are probably not the best to watch for learning proper form, I got a little off on a few, but it was an all out top set and kept form safe.

The main thing is that YOU continue to progress them as you can. I started off pretty light on OHP, but gradually over time just kept adding weight to the bar as I got my rep goal. It's a very slow lift for me to add weight on, but it's a good shoulder/tricep/core builder.

[Plateauplower]

Recent pic of my dad at 62 with just about a year back to training about 178lbs, completely natural with an open heart surgery and a heart valve from a pig 2 years ago

He's a hero (literally, FF rescues, and an awesome grandpa to my kids)

[mirroroferised]

Awesome pr today and your dad is looking great. Fantastic role model.

[raynerd]

Damn! I wanna look like papa Tim if I ever grow up
Great role model you have there!

[Hammerhagen]

great pic of your pops. He's shredded

[Plateauplower]

Awesome pr today and your dad is looking great. Fantastic role model.

Damn! I wanna look like papa Tim if I ever grow up
Great role model you have there!

great pic of your pops. He's shredded

Yea he's kicking azz, does a lot of biking, some basic weight training and is pretty active overall. Still climbs trees much more easily than I do . He was the hyooge when I was little, wish I could find one of those pics.


Friday 10/7/16


Legs, back and biceps later today or tomorrow. Left hammy still a little sore/bruised. Need to try to get some decent pulling in.

10:45-11:30am / 45 min / 21 sets
No plan free for all session. Just put in some work today. Kind of Deload. Lower volume.

LM Rows



Squats
135x10
225x8
315x6
365x3
405x3 (not counting as PR felt high)
315x6

SS with

Landmine Rows (PWO)
100x10
125x8
150x8
175x8
175x8
---------------
Lat pulldowns
150x10
150x10
150x10
150x10

SS with

EZ fat grip curls
75x10
75x10
75x10
75x10
--------------


M1 12:00pm
Steak, potatoes & veg mix
800 cals / 80g pro / 26g fat

M2 1:45pm (1450c/150p/42f)
Ham, turkey, mozz, veg on sprouted grain
650 cals / 70g pro / 16g fat

M3 5:15pm (2300c/215p/67f)
Organic wheat pasta alfredo with pork loin & parm
850 cals / 65g pro / 25g fat

M4 7:00pm (2750c/225p/79f)
Glass of milk, some PB pretzels and 2 peices of dark chocolate
450 cals / 10g pro / 12g fat

[mejulian]

Grandpa looks strong and awesome

[Plateauplower]

Grandpa looks strong and awesome

Yea, he's making gainz

[fittofattofit]

Your dad is biff Tim, and only 7 years older than me WTG bouncing back from cardiac surgery and looking so fit!
You just keep smashing PRs: benching 275 x 5, OHPs 165 x 5 (and keeping both so smooth and controlled) and squatting 385 for 15 reps. After 405 x 3 today working sets at 405 x 5 are sounding scary close!

[Plateauplower]

Your dad is biff Tim, and only 7 years older than me WTG bouncing back from cardiac surgery and looking so fit!
You just keep smashing PRs: benching 275 x 5, OHPs 165 x 5 (and keeping both so smooth and controlled) and squatting 385 for 15 reps. After 405 x 3 today working sets at 405 x 5 are sounding scary close!

Yea PRs are coming along pretty steadily, I hope I can keep on plugging away without too much fat gain. I'm a little softer now, but not bad yet even though I'm pretty much nearing the scale weight that I wanted to change directions I think I'll give myself a little more room. It's always hard to stop a surplus when things are going well in terms of numbers going up.

Saturday 10/8/16
205 lbs

Might get some deads in today. Not real sure yet, but that's an option. Not much planne, kids are still coughing and kind of snotty so don't want to really take them anywhere. Cool morning here, temps dipped into the low 40s. Day 3 of no digging under my shed so I think I got all of the possums finally.

7:30-8:15am
Decent pull / press bonus session. I didn't feel strong, but managed to Hit a rep PR on deads at 455x5, I have been close a number of times but never got it. Followed it with a 495 single and called it good enough for a confinidence booster day. I tried sumo warming up, but wasn't feeling it, makes me feel like a frog

135x5 sumo
135x5 conventional
225x5 sumo
225x5 conventional as were the rest
315x5
315x5
405x5
455x5 PR e-stat
495x1 slower than I'd like
315x6 4" deficit
----------------
Bench
135x10
205x5
245x5
275x4 (no spotter, likely had 5th rep)
315x4 SS
315x3 SS
315x3 SS
225x10
---------------
Some band stretches etc

M1 8:45am
Eggs, potatoes, veg, ham skillet
750 cals / 65g pro / 15g fat

M2 12:00pm (1300c/122p/35f)
Burger / Brussels sprouts
550 cals / 57g pro / 20g fat

M3 3:30pm (1900c/192p/53f)
Ham, turkey veg
600 cals / 70g pro / 18g fat

M4 6:30pm (3100c/242p/83f)
Chkn tacos, beans rice etc
1200 cals / 50g pro / 30g fat

[Jtbny]

Nice pulls- Vid of the sumos? Ill get some today after my conventional (if I can do any at all). New cue from Rheta should start to put them together.

Nice job on the 455x5. I don't think ill try and beat you today :P

4" deficit is too much. 1" is all you need (1.5-2 should be the max ever IMO). Anymore than that really changes the lift dynamics and just doesn't translate well over to the deads.

[raynerd]

Nice pulls and bench Tim! Congrats on the 455 x 5 and 5pps chaser! Probably needed that one mentally since you have been pulling after squats lately. Solid work!

[Plateauplower]

Nice pulls- Vid of the sumos? Ill get some today after my conventional (if I can do any at all). New cue from Rheta should start to put them together.

Nice job on the 455x5. I don't think ill try and beat you today :P

4" deficit is too much. 1" is all you need (1.5-2 should be the max ever IMO). Anymore than that really changes the lift dynamics and just doesn't translate well over to the deads.

No vids today, I was going to get a vid of sumos at 315 but 225 felt so weird sumo I just kind of abandoned trying them. I'll watch your vids and try again. I tried to get my shins straight up and down but that put me in a pretty wide stance and I just didn't feel comfortable like that with my left hammy still a little beat up. Conventionals felt fine, I was shocked to get 455x5, I was not "in the zone" at all, but they were very managble. 495 felt pretty heavy after, I would have went for two, but had a little shaky legs on the way up and that's never a good sign .

The deficits were an afterthought really, I just used one of those step aerobic platforms and it started off about 4" but it had some flex. Agree though, too much. My feet were almost touching the bar at the bottom, should have just stood on plates.

GL on deads, don't fuk that strain up any worse. Just get some moderate work in if you have to. You know as well as I that balance working around those minor tweaks, and they don't heal any faster on poverty calories. Bite the bullet now, and don't overdue it, or push the envelope and maybe end up dealing with it longer.

[Plateauplower]

Nice pulls and bench Tim! Congrats on the 455 x 5 and 5pps chaser! Probably needed that one mentally since you have been pulling after squats lately. Solid work!

Yea, I was happy with it even though it wasn't anything mind blowing. I could tell I was stronger because usually 455 for reps is damn near an "out of body" experience for me, and I pulled the 5 reps like a work set. 495 felt pretty heavy but came up without compromising form, and I really didn't feel like I was zoned in. Just pulling without being psyched up. It was good mentally to hit a PR on deads though, and it gives me some confidence that I'm not losing too much on them with my primary focus on building squats for now.

[mirroroferised]

Awesome pulling today Tim!

[Plateauplower]

Awesome pulling today Tim!

Thanks, felt good to get some heavier reps in. Feeling them now, it's been a few weeks since I actually put in work on deads.

[gannicus99]

Just catching up on your log. Awesome lifting.

[fittofattofit]

455 x 5 for a 'work' set is alphaTim: a good match for 405 x 5 squats
495 was allowed to feel slow after pulling a 5RM

[Jtbny]

455 x 5 for a 'work' set is alphaTim: a good match for 405 x 5 squats
495 was allowed to feel slow after pulling a 5RM

Wait- when did Tim do 405x5 squats Did I miss this??

[fittofattofit]

He's bumping to 395 x 5 next week and did a 405 x 3 yesterday so can those 405 working sets be far behind?