Getting it on with Hunttarded: Training Journal.

[Hunttarded]

14/3/2015. Looking too lean, but haven't weighed.

W12D4 LI. 560C + 64E

Squat: 2x12x45; 8x135; 5x185; 5x225; 3x275; 1x315; 405@10s; 1x365; 2x3x340 2x3 PR
Deadlifts: 135; 5x225; 3x315; 1x365; 3x395; 8x225. 3RM @ ~160BW
Front Squats: 5x135; 3x185; 0x235. Unracked, felt funky on shoulder/clavicle
Pendlays: 5x135; 3x5x155; 10x135. Good form, about time.

Today went great. I like over-warmups for squats but for things like bench they do me no good. I didn't want to do increase the 1x1 because eventually it'd be a 1RM and I'd screw up with recovery. Backed off with a 2x3x340 which is a little PR. Still felt fresh after, which is new, so pulls (all conventional today) were nice and quick. It was nice to train the DL with this intensity again; I haven't since Madcow's because heavy squats just are too tiring on my back. Nothing new with front squats, I'll continue working on it. Row form was good. Did 3x5 + 1x10 back-off just because my form goes to **** with higher reps. They were good today.

[Hunttarded]

Going to put a lot of thought into form today, especially leg drive and keeping my ass tight.

[kmc06005]

Going to put a lot of thought into form today, especially leg drive and keeping my ass tight.

Good luck brah!

[Hunttarded]

Good luck brah!

Welcome man.

--

16/3/2015. Yesterday's weight: 159.0lbs

W13D1 UV. 280C + 32E
WU: 2x12xDB Hammer Curls; 2x20 Face Pulls; 2x3x5 YTWL.

Bench: 12x45; 8x95; 8x135; 5x165; 3x185; 1x200; 3, 3, 3, 3, 2, 2x210; 4, 3x200. Progressed since UI.
OHP: 12x45; 5x75; 1x100; 3x5x115. After working with 3x8 for so long, these flew up real quick. I think I can progress on 3x5 for a while.
CGBP: 8, 10x135; 3x6x155.
Face Pull SS Lat Raises: 20, 20, 20 // 15, 10, 10x10.

Today went pretty good. I didn't hit 8x3x210 on the bench but I did get a lot of things sorted which is great. So regarding the bench after the 4th triple I knew 8 sets would be difficult. Today I took like 1/2 the stims as usual and despite wearing spandex camo pants I couldn't get my head into it, so I missed the fifth triple. Then the following bench sets I used my better judgement on whether to rack it or not instead of rolling it.

OHP was real good. After working with 8s for so long 3 sets of 5 flew up. Every rep was explosive so I'm real happy about that.

Today I did CGBP instead of weighted dips because I wanted to learn how to bench inside my rack so I don't drop no more barbells on me. Initially was going to do 3x8 but things went way better than expected and I noticed that when I bench inside my rack, I'm forced to keep tight throughout my body because I'm in like a 3x3 space, whereas before when I benched on the outer posts my legs could go wherever. The J-hooks were 4 above the safeties that I use to squat. So I lowered it to 6 reps because high reps have never done sh*t for my tris. I'm a lot more comfortable driving through my toes.

And regarding my weight this lean bulk sh*t is just jerking myself off. +200-300 cals is like taking the dog out or something so I'm going to bulk more aggressively.

[Hunttarded]

Got a job. Woo.

--

17/3/2015. Weight: 159.3lbs

W13D2 LV. 560C + 40E

Squat: 2x12x45; 8x135; 5x185; 5x225; 3x255; 2x275; 1x335; 5x315, 315, 315, 300, 300. Tonnage PR for LV.
SLDL: 3x5x255. These are f*cking brutal without chalk and DOH grip.
Chins: 10, 10, 8xBW 120s rest in between
Glute Bridges: 3x10x135 These were good. Never done'em before but it was good to feel my hamstrings burn.

Did 315 instead of 310 because I was feeling good. After the third set I was pretty tired so I lowered 5%. Amazing how when you drop the weight a bit it feels so much lighter, even just 15lbs. I've been out of chalk for the last while and my straps and wrist wraps I ordered like a month ago still haven't even been shipped. SLDL wasn't as good as usual today because of my grip but I still got what I wanted.

Chins and glute bridges will be the accessories for today. No energy after Squats/SLDL to do weighted chins (atleast for no appreciable reps) so I'll just work up from BW 3x10. Bridges were good. Threw my foam roller over my bench bar and did them, ~2 minutes in between sets (just started a set every time Dumb repeated).

But yea, so today was good. I'm noticing these sessions are taking a bit longer and I'm losing some aggression so I think I should focus more on recovery. Instead of doing a small bump in intake, since I got a job which is like +24 hours on my feet every week, I bumped an additional 200 on top of yesterday's.

Here's a log (weekly weigh-ins) of weight: http://gyazo.com/58a4a9a950e6ccf114bc01d791c704d5 Looks like I'm just maintaining as of recently, right?

[NeverEnough89]

Some how accidentally unsubbed from the thread.

Solid work being put in still. I'm in the same boat, last week of 8s and 6s on reps. Next week I start playing with real weights, repping 315 on squats and 225 on bench and for 5 and below sounds so nice!

[Lexira]

Regarding your body weight,



More or less, its just going up and down and generally the growth rate is very slow!.

One of your earlier posts,

And regarding my weight this lean bulk sh*t is just jerking myself off. +200-300 cals is like taking the dog out or something so I'm going to bulk more aggressively.

You should, in my opinion, listen to what you wrote there. Though do consider that the summer is coming very soon. Depending on how important that to you, I think you should reconsider your diet.
What is your maintenance ATM and what is you current intake?. A nice lean bulk that takes both looks and performance into the equation is from my experience at maintenance + 500-700cals. Some people (like my self) do go on a dreamer bulk starting from September, like I did, and grab that maintenance and add 1500-2000 cals to it (no regarts) (though highly not recommended) and then diet down all the way to the summer.

I think its too late for a dreamer bulk now but you could consider a small increase in intake though you are not that far from the 74kg class so its up to you really to keep doing what you're doing till you do a competition at that class and from then go more aggressive on the intake or you could start from now, disregarding everything up to you.

And damn 24 hours+ standing whats that job?

[Hunttarded]

Regarding your body weight,



More or less, its just going up and down and generally the growth rate is very slow!.

One of your earlier posts,


You should, in my opinion, listen to what you wrote there. Though do consider that the summer is coming very soon. Depending on how important that to you, I think you should reconsider your diet.
What is your maintenance ATM and what is you current intake?. A nice lean bulk that takes both looks and performance into the equation is from my experience at maintenance + 500-700cals. Some people (like my self) do go on a dreamer bulk starting from September, like I did, and grab that maintenance and add 1500-2000 cals to it (no regarts) (though highly not recommended) and then diet down all the way to the summer.

I think its too late for a dreamer bulk now but you could consider a small increase in intake though you are not that far from the 74kg class so its up to you really to keep doing what you're doing till you do a competition at that class and from then go more aggressive on the intake or you could start from now, disregarding everything up to you.

And damn 24 hours+ standing whats that job?

Thanks for the advice man. I already did add 200 as I said but the job will probably just negate that. It's just a retail/warehousing sort of gig, but it's moving boxes and walking around, helping old ladies buy blenders etc. I'd think this would impact TDEE a good bit so I threw it in there. 24 hours in a single shift would blow some massive balls.

Right now I don't care about any weight class, just looking for good lifts relative to BW. My TDEE is supposedly around 2.4K just counting the 4 days of TM so I've been eating about 2.9K before that hike. I didn't factor errands into that, but I don't know how much that'd influence it. Now 24 hours that I would be doing nothing per week are working so there's a lot of variables.

Some how accidentally unsubbed from the thread.

Solid work being put in still. I'm in the same boat, last week of 8s and 6s on reps. Next week I start playing with real weights, repping 315 on squats and 225 on bench and for 5 and below sounds so nice!

No worries man, on mobile I do that all the time too. You're right to be looking forward to that, that's where all the fun and frustration is.

[Hunttarded]

19/3/2015.

W13D3 UI. 460C + 48E

Bench: 2x15x45; 10x95; 8x135; 5x165; 3x185; 1x200; 2, 3x210; 6x185; 16x135. Regression, hard.
OHP: 12x45; 5x75; 1x100; 1x115; 1x140.
Curls: 3x10x75.
Lat. Raises: 3x15x10

Damn, if I was ever going to hit 210x5 it would have been today. Everything was there: calories bumped, sleep was sound, stims hit perfectly, confidence was there. Went for my 210 set all psyched, got 2 and that's it. Took a long rest and got it for 3 but I was pretty much toast. Reps are getting slower and slower. Did some OHP and light accessories and left.

I am getting my ass kicked.

[NeverEnough89]

Wonder if it is time to move up in body weight? Remove OHP and go for a different accessory?

[Hunttarded]

Wonder if it is time to move up in body weight? Remove OHP and go for a different accessory?

Definitely need to bulk more aggressively, you're right on about that.

I'd like to continue overhead pressing, but I care more about my bench. I just don't know how to go about this. That said I don't mind doing it without the volume/intensity setup.

Wraps haven't even shipped yet. Beginning to get annoyed. Not like they're the solution to this, I'm just getting a little bugged because I'm sure they'd help.

--

I could run something like this:

Mon. Volume:
Bench 5x5
OHP 3x8
Dips, Curls, Lat Raises @ 3x10.

Thurs. Intensity:
Bench 1x5 // 2x3 // 3x2 // 5x1 followed by CGBP AMRAPx185 and AMRAPx135.
OHP: 1, 2, or 3RM.
Weighted Dips 3x5-8
Skullcrushers + Curls + Lat Raises.

I figure I can do more accessories on Thursday vs. Monday because of time in between. Obviously open and hoping for suggestions.

[NeverEnough89]

Sounds like more volume on intensity than on volume day, but ya that looks good. I'd say eat more and keep on plugging away. It'll come with some more size. I assume you are getting good and tight in the setup? I know KMC got into it with you, he knows his bench so keep up with what he suggested, I would say.

[Hunttarded]

Sounds like more volume on intensity than on volume day, but ya that looks good. I'd say eat more and keep on plugging away. It'll come with some more size. I assume you are getting good and tight in the setup? I know KMC got into it with you, he knows his bench so keep up with what he suggested, I would say.

Yea, he and a few others helped me out a LOT with my bench. Keeping tight is my biggest problem with this movement, I find I can maintain it throughout the set but if the weight gets too heavy or too many reps I lose it.

Got a really early squat session today because I got an 8hr shift.

--

[NeverEnough89]

Yea, he and a few others helped me out a LOT with my bench. Keeping tight is my biggest problem with this movement, I find I can maintain it throughout the set but if the weight gets too heavy or too many reps I lose it.

Got a really early squat session today because I got an 8hr shift.

--

Comp bench helps a lot with that. I miss 8 hour shifts lol. I don't go in today til 2pm but I still wake up at 6 or earlier.

[Hunttarded]

Currently on break, here's today's session:
21/3/2015.
W13D4. 690C + 64E

Squats: 2x12x45; 8x135; 5x185; 5x225; 3x275; 1x315; 405@10s; 1x365; 1x355; 4x335.
Deadlifts: 10x135; 5x225; 5x275; 3x315; 1x365; 2x405; 2x5x315.
Front Squats: 3x135; 5x3x185.
Rows: 5x135; 3x5x160.

Awesome session today. Didn't realize how much caffeine I took until I counted. It's a different beast without food in you.

Squats were great. Didn't want to risk failure with 335x5 but I'm confident if I didn't try for 5x1x355 before I would've gotten it.

Pulls were explosive and quick. Will be running out doubles like the book says.

[Hunttarded]

23/3/2015. Yesterday's weight: 160.0lbs
W14D1 UV. 280C + 32E

Bench: 2x15x45; 10x95; 8x135; 5x165; 3x185; 5, 5, 5, 4x200; 5x185. Regression.
OHP: 12x45; 5x75; 1x100; 3x5x120. Progress, but in the wrong lift.
Dips: 3x10xBW
Curls: 3x10x75
Lat. Raises SS Face Pulls: 3x15x10 SS 3x20

Pretty much started back from the minimalist TM split in the book, some light accessories like 2-3 minutes rest in between. Bench was no good obviously, putting weight on and losing strength so things aren't going well at all. First time I hit 200x5x5 was Week 7, so essentially 7 weeks wasted. I'm not a suck but bench is just becoming comical now.

Was going to do 3x8x110 or 115 for press but figured 5s would be less stressful. Not sure if I'm benching too much or not enough.

[kmc06005]

Times not wasted, bench can just be a bitch sometimes.
Sometimes you have to change things up. I'm a huge TM fan, but you might consider a change of pace, like something more geared towards hypertrophy, or at least a lot of bodybuilding work following your bench/ohp. A big part of benching is being big.

[Hunttarded]

Times not wasted, bench can just be a bitch sometimes.
Sometimes you have to change things up. I'm a huge TM fan, but you might consider a change of pace, like something more geared towards hypertrophy, or at least a lot of bodybuilding work following your bench/ohp. A big part of benching is being big.

It's most difficult lift for me, for sure. I like the TM template, it's given me more progress than Madcow's in 1/3 the time, with the exception of the deadlift, while being 20lbs lighter. I agree with you 100% though, and my upper body is lacking a lot. It's difficult for me to figure out whether and where to add stuff though. I tried pause benching 3x8 on volume days before and found myself plateaued on IDs. I did make the most progress though working with triples, doubles, or singles, on ID however (like you said) where I made it to 2x1x235.

[Hunttarded]

Losing a whole day of recovery for LI this week because of work Saturday, so I'll just do 300x5x5 today and see how well I do on ID.

I'm making a table showing 1/2/3/4/5 RMs set on ID (not counting PRs at 180lbs) and I noticed that when OHP intensity is high on VD, bench always blows that week on ID and sometimes the VD afterwards. I'll upload it once I'm done. Making it because ID PRs are getting confusing and I'm thinking I'm hitting PRs when I hit that number like 2 months ago. Yea, looks like if I miss a rep on OHP on VD then the following ID is just a flop, especially when I was working with 8s.



Happy I combed through this. Now that I'm organized progress will be better. Also good to know that if VD intensity for either press is too high or failure, then ID is even worse.

---

24/3/2015.
W14D2 LV. 410C + 40E

Squats: 2x12x45; 8x135; 5x185; 5x225; 3x255; 2x275; 1x325; 5x5x300.
SLDLs: 5x135; 1x225; 5x265; 5x225; 5x225.
Chins (90s rest): 3x5x25.
G. Bridges (30-45s rest): 5x185; 3x10x145.

Hit my numbers today, but it didn't feel right. Squats and deadlifts are the movements that I can really get psyched up for, but today had no aggression at all - at all. A lot of reps for squats were actually done with my eyes closed, feel like I'm overdoing it on LVs when I should be keeping the energy and aggression for LIs, and that goes for UVs and UIs as well. No one's ever asked me what I max 5x5 so I think my priorities are backwards.

SLDL was fine. I have 0 chalk left and my grip gave in on the last rep of the 265, dropped the bar. Not ruining it and having to buy another so I just lowered the weight to 225 which was fine. Chins and GBs were fine.

Goals for this week:
Bench: 5x1x225.
Press: 1x2x140.
Squat: 1x5x340.
Deadlift: 1x2x415.

[NeverEnough89]

Interesting squatting with your eyes closed lol. I lift with almost no emotion. Just breathe deep, and hope to get some blood flow prior to the lift.

[Hunttarded]

Interesting squatting with your eyes closed lol. I lift with almost no emotion. Just breathe deep, and hope to get some blood flow prior to the lift.

Man I was so exhausted, I couldn't even keep my eyes open let alone psych myself up. I wish I could lift like that, so many less variables that can make or break your session.

--

Got a later shift for Saturday so I'll be squatting then instead of tomorrow. Today I'll be taking KMC's advice and doing some hypertrophy stuff after Bench and OHP. Will be doing the back-offs with a regular grip then a CGBP with a manageable weight after OHP.

26/3/2015. Weight: 161.0lbs.
W14D3 UI. 410C + 48E

WU: 2x20 Face Pulls, 1x15xDB Hammer Curls, 2x3x5 YTWL.
Bench: 2x12x45; 8x95; 6x135; 4x165; 2x185; 1x205 (wrapped); 5x1x225. Went up well! 2-3 minutes in between singles.
Bench back-offs: 8x185 +2 reps; 20x135 +4 reps.
Press: 12x45; 5x75; 1x100; 1x120; 1x140.
CGBP: 10, 8, 8x155.
Curls: 3x10x75.
Lat Raises SS YTWL: 3x10x10 // 3x3x5.

First good UI in a LONG TIME. Really happy with today. Wraps came in so I tried them on the 205 and my hands went numb, they're super stiff. Didn't use them for anything else. Dunno how to break them in.

So today for 5 225 singles I rested 2-3 minutes in between sets. Last time I did them it was 5+ so I'm pretty happy. I'm finally figuring out my bench form, and it's legs parallel (like right alongside) to the bench (heels down). This is the only way I can squeeze my ass together for the throughout the entire movement. Left 1 in the tank for each back-off, nothing was till failure today.

Wanted 2 for the OHP but I racked it after 1 because getting a second was iffy. Did some high rep stuff like you guys suggested, so I did CGBP and some shoulder/upper back work. Wanted 10, 8, 6 for CGBP but I had lots left in the tank.

Will see how Monday goes, but right now (like it did a while back) it looks like the 5x5 Bench and 3x5-8 OHP is enough to get ID moving. When I add in another barbell movement or make the intensity too high for either of those presses, then ID doesn't turn out.

[Hunttarded]

28/3/2015.
W14D4 LI. 690C + 40E

Squats: 2x12x45; 8x135; 5x185; 5x225; [B]3x275; 1x315; 10s@425; 0x365; 1x340.
Deadlifts: 5x135; 5x225; 5x275; 3x315; 1x365; 2x415. PR, form felt like sh*t.
Squats: 3x225; 3x275; 1x315; 1x340. Thought maybe I just wasn't warmed up enough. But nah.
Front Squats: 3x135; 3x185; 2x225.
Rows: 10x135; 3x5x165.

Absolutely brutal day. Unbelievable, next week for lower on squats I'm just doing like 3x5x275 or something. Unbelievable. Double PR for DLs but form wasn't as good as last week's. Sleep was sh*t last night but I don't think that's responsible.

Think I took advantage last LI and did too much. VD and ID this week for lower just blew so bad. Everything felt super heavy.

[NeverEnough89]

Those days will happen unfortunately

[Hunttarded]

Those days will happen unfortunately

Too often as of recently. I'm not sure whether I need to rethink my volume days or not in terms of percentage.

Benadryl will make me sleep a lot but it feels like I never slept so I dunno. Bad insomnia recently without it

[NeverEnough89]

Too often as of recently. I'm not sure whether I need to rethink my volume days or not in terms of percentage.

Benadryl will make me sleep a lot but it feels like I never slept so I dunno. Bad insomnia recently without it

I over think things and it ends up being a negative every time. I feel for you, on this stall/plateau. Wish it was as simple as just keep lifting for you. And I'm a dependent person, so I avoid those things. Benafryl will put me out for 10 or more hours and when I wake up I feel useless/zombie mode... I wonder how my training would be if I was still getting 8 hours of sleep and just sitting all day at a desk lol.

[Hunttarded]

After Saturday I was pretty pissed so I decided to go out with some friends and take it easy. Got no sleep that night, drank and smoke too much, but also ate way more than usual so I guess that's good. Anyways, got a good 9 hours yesterday without Benadryl, still tired today but the session went awesome.

30/30/2015.
W15D1 UV. 460C + 32E

WU: 1x20 Face Pulls, 1x15 Curls, 3x5 YTWL.

Bench: 15x45, 8x95, 8x135, 5x155, 3x185, 5x5x200. Got it, and it was real easy too.
OHP: 12x45; 8x75; 3x8x100. Easy. Tonnage was more than 3x5x120 but intensity was near effortless.
Dips (180s): 3x12xBW.
Curls: 3x10x80.
Lat Raises SS YTWL: 3x12x10 // 3x3x5.

Things went real well. Dunno my weight because I wasn't home yesterday till after noon, but I'm bloated like a lady that's due tomorrow so it wouldn't matter anyways. Tomorrow will be 3x5x250 and LI will be 5x315. Will take like 3 weeks to run up to where I'm at but I've evidently overworked myself.

[kmc06005]

Great job!

[Hunttarded]

Great job!

Thanks man. If it weren't for your advice I wouldn't have gotten it though. I really appreciate it.

[Hunttarded]

31/3/2015.
W15D2 LV (Deload). 225C

Squats: 12x45; 8x135; 5x185; 5x225; 1x275; 5x5x250. Good. 2-3 minutes rest per set.
SLDL: 5x135; 3x5x225. Happy with form for these.
Chins SS Glute Bridges: 3x5x30 // 3x10x155.

Nice and quick session, about 45 minutes including warm-ups. Felt stiff on squats so I do believe a deload was necessary. Initially wanted 3x5x250 but 5x5x250 is 80% 315, which is an easy 5RM, so I'll do that Friday and work my way up. Ideally I'd like to go back to 5s for squats and Deadlifts (soon, after I run out doubles).

Felt good not to go to the point of total exhaustion. I don't think that was the intent of VD in the program, so hopefully this works out.

[Hunttarded]

2/4/2015.

W15D3 UI. 410C + 40E

WU: 20 Face Pulls, 15 Hammer Curls, 3x5 YTWL.
Bench: 12x45; 8x95; 6x135; 4x165; 2x185; 1x205; 5x1x230; 8x185; 20x135. ~3 minutes of rest per single - they went up real nice.
OHP: 12x45; 5x75; 1x100; 1x120; 0x145.Tris were exhausted. Even the 45s moved slow so I'm not concerned.
CGBP: 8x162.5; 8x162.5; 8x160. (Misloaded the bar with a 5 on one side and a 2.5 on the other)
Curls: 3x10x80.
Lat. Raises SS YTWL: 3x10x10 // 3x3x5.

Really happy with today. Tied for my best 5x1 on the bench, but dramatically less rest time. Reps were nice and smooth too, had to check whether I loaded the bar right. Went against my better judgment and went for a 9th on the 185, which I missed, but I'll be more careful next time. Could've gotten 21 for 135 - but not certainly - so I racked it.

OHP moved sloooow so I'm not surprised. To be honest, although I want to keep this movement, I don't really see a point of training it for intensity every week as Rippetoe suggests. The 145 attempt made me real dizzy, legit thought I was going to faint. Guess I screwed up with the belt and breathing. Just don't know what to replace it with.

Misloaded the bar on CGBP. Wanted 3x8x160 but it's alright.

It's amazing what some extra calories and better programming can do. Thanks everyone.