No longer DYEL but still can't DTFP

[TheGymJim]

Looks good man

Mine will be

SQ: 110 (maybe lol, but will take it as this)
BP : 80 (Tested)
DL : 125 (Maybe again, but it should be around that)

Bench is paused, 1-1.5s

My squat being so chitty compared to my other lifts (especially deadlift) gives me the sad reacc

[TheGymJim]

Monday, 18/09/17 - Cycle 3, 3x5, Deadlift/Pull A

Pre workout

So my new order arrived today and I made my own preworkout mix using 200mg caffeine, 200mg theanine, 2g citrulline, 5g creatine (the creatine is the only flavoured one I've got and it's a convenient time to have it daily anyway)

Warmup

Dynamic upper body stretches; t bar cable rows @ 18kg x 10,10; dynamic lower body stretches; BW GHRs x10, 10

Deadlifts

Warmup Sets

60 x 8
70 x 6
80 x 4

Working Sets

100 x 5
110 x 5
120 x 8

Lat pulldown

Used the unilateral plate-loaded lat pulldown machine for this. Weights are in KG per side. Lift was not performed unilaterally, though.

25 x 12
35 x 10
35 x 10
35 x 8

DB BOR

18 x 10
18 x 10
18 x 10

Face pulls

32 x 12
36 x 12
41 x 12

Bayesian Curl

9 x 12
14 x 10
14 x 8 (+2 forced reps)

Machine Preacher Curl

18 x 12
18 x 12
23 x 12
27 x 7, drop set to 18 x 6

I felt awesome today. Dropping the weight down was definitely a good call and I was able to get a lot more out of the assistance/secondary/accessory work following my deadlifts.

I liked the way that lat pulldown machine felt, so I might vary it up between that and the regular "bar" type.

Dropped the weight by 2kg per side on BORs, and really felt the control and ROM to get a full stretch in my lats. Felt better like this tbh.

Actually used a challenging weight for face pulls which, again, felt great.

Due to how overworked my forearms felt last week, I decided to steer clear of using a barbell or dumbbell for curls and switch it up a bit. I feel like as long as I've got a "shoulders forward" variant and a "shoulders back" variant, I'm doing as much as I need to. And they're only curls ffs. Bayesian cable curls might be my new favourite bicep exercise tbh. Pump was amazing, though that may have a lot to do with the citrulline lol.

Anyway, good start to this cycle and to the week.

I shouldn't have put 200mg of caffeine in my pre though when working out so late (got to the gym at about 10). I'm still a bit wired and it's almost 1am. Shiet.

Post workout

Whey shake with semi skimmed milk and a krispy kreme donut because I'm a fat c*nt and also I totally deserved it okay

[MyEgoProblem]

Homebrew pre with no beta Al?
That's the best part... Feeling like you have a million ants crawling over you..

We have a plate loaded techno gym lat pull, it's basically hammerstrength'esq kit.. Absolutely leaves my lats throbbing from the great arc on the pull..

[cosm0]

If it was light how come the last set dropped 3 reps

BTW, regardless of if I'm still cutting I think we should start our lil comp on the 1st of October.

Would be well in on hopping on this if its an open thing, would definitely give me an extra push of motivation as I love competition. Are you gonna just post on your workout logs your numbers at start of october and follow wilks?

Im at SQ ~ 90KG, Bench ~ 80KG, DL = 140kg but hoping to up the numbers alot, also on a cut.

[fluidZ]

I liked the way that lat pulldown machine felt, so I might vary it up between that and the regular "bar" type.

Honestly I never even bothered with the traditional lat PD station.. too crap ROM, not enough plate variability. I started with FreeMotion cables and now moved to TechnoGym vertical traction.

Doing it after bicep work and I felt a big difference the next day in my lats... that machine REALLY works great


ALSO, to you and Wolfie, I'm testing my 1RM this week. I'm definitely ****ting all over you two at squat.. you two are ****ting all over me at curls and bench.. I'm hopefully going to tie / beat you at deads.

But it's about progress made right? Hopefully I don't stall out!!! I should win easily because I have the most noob gains left, I think...

Oct 1 sounds fine for me!!


@cosmo where are you even at? Do you even log?

[fluidZ]

We have a plate loaded techno gym lat pull, it's basically hammerstrength'esq kit.. Absolutely leaves my lats throbbing from the great arc on the pull..

Here here, I have TG Vertical Traction



Absolutely brilliant machine.. hardly any bicep, great ROM.. noticed a big difference coming from cables, and couldn't even imagine the difference from the traditional lat PD station..

I set the seat all the way down (keep in mind I'm shortish) and the pull at the top feels good.. every rep feels 100% no cheats

[MyEgoProblem]

Here here, I have TG Vertical Traction



Absolutely brilliant machine.. hardly any bicep, great ROM.. noticed a big difference coming from cables, and couldn't even imagine the difference from the traditional lat PD station..

I set the seat all the way down (keep in mind I'm shortish) and the pull at the top feels good.. every rep feels 100% no cheats

Love it!
Stacked it out tho.... 🙁 the neutral grip is best for me.. And the seat belt, best thing, ever.

[TheGymJim]

This is what I got. The handles make it tbh. Start off pronated and finish the rep neutral. Keeps it all in your lats and barely touch your biceps. Noice.

I'll reply to stuff when I get to work!

[TheGymJim]

Homebrew pre with no beta Al?
That's the best part... Feeling like you have a million ants crawling over you..

We have a plate loaded techno gym lat pull, it's basically hammerstrength'esq kit.. Absolutely leaves my lats throbbing from the great arc on the pull..

Beta alanine is the reason I avoid premade pre-workouts (and the fact that you're generally paying way more and getting a bunch of useless crap/filler ingredients)

Would be well in on hopping on this if its an open thing, would definitely give me an extra push of motivation as I love competition. Are you gonna just post on your workout logs your numbers at start of october and follow wilks?

Im at SQ ~ 90KG, Bench ~ 80KG, DL = 140kg but hoping to up the numbers alot, also on a cut.

Was gonna make a new thread for it actually and go on the basis of "most weight added to total" in the time frame, but wilks coefficient could also work!

snip

Mate I'd rather lose entirely than "win at curls" xD

Best of luck bud

[wowter]

Interested in joining the comp as well if you guys will have me

[TheGymJim]

Interested in joining the comp as well if you guys will have me

This is turning into an epic.

[TheGymJim]

If anyone was wondering how amazingly well I eat every day:



No that's what I call bulking (TM)

[WolfRose7]

Interested in joining the comp as well if you guys will have me

Would be well in on hopping on this if its an open thing, would definitely give me an extra push of motivation as I love competition. Are you gonna just post on your workout logs your numbers at start of october and follow wilks?

Im at SQ ~ 90KG, Bench ~ 80KG, DL = 140kg but hoping to up the numbers alot, also on a cut.

Haha more than welcome guys, we shall definitely be making a thread for it now

Was gonna make a new thread for it actually and go on the basis of "most weight added to total" in the time frame, but wilks coefficient could also work!

I wasn't going to bother with wilks tbh, not a huge fan of relative to bodyweight nonsense.

Was thinking - Biggest Total, Most Improved Total. And then likewise for S,B,D

I had a pizza last night for my "cut".. oops.


Also since we are all getting fancy about our pulldowns, here's my last used one :P


With added dip belt for weight adjustment

[TheGymJim]

Haha more than welcome guys, we shall definitely be making a thread for it now



I wasn't going to bother with wilks tbh, not a huge fan of relative to bodyweight nonsense.

Was thinking - Biggest Total, Most Improved Total. And then likewise for S,B,D

That's a much better call tbh

[WolfRose7]

That's a much better call tbh

+ video proof of competition form for all final lifts.

^^Jay wanna be a judge? ;P

[TheGymJim]

+ video proof of competition form for all final lifts.

^^Jay wanna be a judge? ;P

Obviously gotta have video proof. Also, what are we saying is acceptable? My vote is belts and chalk but I'm fine with people using wrist or knee wraps if they've got joint issues. Don't want anyone hurting themselves over this little competition, it's not an IPF regulated meet lol

[WolfRose7]

Obviously gotta have video proof. Also, what are we saying is acceptable? My vote is belts and chalk but I'm fine with people using wrist or knee wraps if they've got joint issues. Don't want anyone hurting themselves over this little competition, it's not an IPF regulated meet lol

I doubt any of us own or use suits or shirts, so whatever people like.

Depth/Pause we can leave to Ego to decide ;P xD Impartial judging and all

[TheGymJim]

I doubt any of us own or use suits or shirts, so whatever people like.

Depth/Pause we can leave to Ego to decide ;P xD Impartial judging and all

I was more thinking along the lines of knee wraps, straps or hooks. I don't think they should be acceptable. Knee wraps, maybe, if people have an issue with joints, but straps/hooks I think provide too much of an edge with pulling. Unless everyone else disagrees with me, of course. Maybe I'm just trying to give myself an advantage because I've never had a grip issue :P

[pezking7p]

Heavy face pulls are the sheeit! On one hand, I love my home gym for the convenience factor, but on the other hand, I'm always jealous of you guys who get to use all kinds of different cable machines and dumbbells.

Definitely mirin lamb. Mirin hard.

FYI, 2g of citruline is definitely not enough. 3g seems to be the minimum effective dose, and most studies are saying the sweet spot is at 6g of citruline. Just be warned (if you don't know already) it's sour as ****. I mix it with something (protein, gatorade) or just chug it fast as hell because it will turn your face inside out!

Can I insinuate myself into this competition? I would be down for bros cheering each other on and healthy competition and all that.

[WolfRose7]

Can I insinuate myself into this competition? I would be down for bros cheering each other on and healthy competition and all that.

Course you can man,

If everyone who wants in PM's me with their Total, Squat, Bench, Dead then I save it and make the thread at the end of the month.
Send me all your current/program you will be running too and we can add that to the first post.

@Jim, alright I second no straps. We may as well just run it IPF Raw rules,

[TheGymJim]

Heavy face pulls are the sheeit! On one hand, I love my home gym for the convenience factor, but on the other hand, I'm always jealous of you guys who get to use all kinds of different cable machines and dumbbells.

Definitely mirin lamb. Mirin hard.

FYI, 2g of citruline is definitely not enough. 3g seems to be the minimum effective dose, and most studies are saying the sweet spot is at 6g of citruline. Just be warned (if you don't know already) it's sour as ****. I mix it with something (protein, gatorade) or just chug it fast as hell because it will turn your face inside out!

Can I insinuate myself into this competition? I would be down for bros cheering each other on and healthy competition and all that.

Yeah I would love to have a big garage and make a home gym because other people are annoying as hell.

Dat lamb. Should I post everything I cook? I'm a ****ing awesome cook tbf. Maybe I should just link my insta haha

Yeah dat **** sour. I used 2g because that's pretty much what one of the little scoops gives ya. Maybe I should get some super accurate scales...

And sure why not m9

Course you can man,

If everyone who wants in PM's me with their Total, Squat, Bench, Dead then I save it and make the thread at the end of the month.
Send me all your current/program you will be running too and we can add that to the first post.

@Jim, alright I second no straps. We may as well just run it IPF Raw rules,

Does IPF allow belts though? Because I'm not gonna risk putting my back out squatting without a belt haha.

You know my starting totals mate, they're in my sig!

[WolfRose7]

Yeah I would love to have a big garage and make a home gym because other people are annoying as hell.

Dat lamb. Should I post everything I cook? I'm a ****ing awesome cook tbf. Maybe I should just link my insta haha

Yeah dat **** sour. I used 2g because that's pretty much what one of the little scoops gives ya. Maybe I should get some super accurate scales...

And sure why not m9



Does IPF allow belts though? Because I'm not gonna risk putting my back out squatting without a belt haha.

You know my starting totals mate, they're in my sig!

99% sure they allow belts, wrist wraps and sleeves. and chalk obvs

[pezking7p]

Was not aware you cooked the lamb! The reduction and white plate made me think it was a restaurant. Damn, son!

Honestly I love to see pictures. I'm a good cook, but I am lazy. I used to take the time to make nice stuff but anymore I normally just do simple (very simple) food. But I enjoy the hell out of watching you do it.

[TheGymJim]

Was not aware you cooked the lamb! The reduction and white plate made me think it was a restaurant. Damn, son!

Honestly I love to see pictures. I'm a good cook, but I am lazy. I used to take the time to make nice stuff but anymore I normally just do simple (very simple) food. But I enjoy the hell out of watching you do it.

Haha yeah it's good stuff man. That sauce is actually a port, lamb stock and dark chocolate reduction. PM me for the recipe if you want it haha

My dream job would be as a chef in a really exclusive setting like a lodge or private boat for super rich people where I got to decide what I was making every night. I love cooking.

[pezking7p]

Haha yeah it's good stuff man. That sauce is actually a port, lamb stock and dark chocolate reduction. PM me for the recipe if you want it haha

My dream job would be as a chef in a really exclusive setting like a lodge or private boat for super rich people where I got to decide what I was making every night. I love cooking.

What's stopping you? Just a few years for culinary school. You obviously have a passion. What are you doing now?

[TheGymJim]

What's stopping you? Just a few years for culinary school. You obviously have a passion. What are you doing now?

I'm a Business Development Manager and the bastards keep raising my salary. I've got a mortgage and an expensive car and completely sold out. No going back now lmao

[TheGymJim]

Tuesday, 19/09/17 - Cycle 3, 3x5, Bench/Push A

Preworkout

5g creatine, 4g citrulline, 200mg caffeine, 200mh theanine

Just necked it because it tastes like soluble aspirin and fake lemon juice. Werf.

Warmup

Dynamic stretches, plyo pushups, band pullaparts

Bench Press

Warmup sets

20 x 20
20 x 20
40 x 8
45 x 6
50 x 5

Working sets

60 x 5
67.5 x 5
70 x 7

DB Military Press

20 x 5
20 x 5
20 x 5
20 x 5
20 x 4

Incline Bench Press

47.5 x 10
47.5 x 10
47.5 x 7

Lateral Raises

10 x 12
10 x 12
10 x 12

Straight Bar Cable Tricep Pressdown

27 x 12
27 x 9
23 x 10

Overhead Rope Triceps Extension

23 x 12
23 x 12
23 x 12

Felt good again today. Bench went up easy. The last rep on the DB mil press I missed just because I kinda "missed" the rep with my left hand when getting the dumbbells back into the starting position and ended up with my arm by my side and then I would have had to do like a 1-arm clean and just. Phuck it. Not getting it.

Up 2.5kg on the incline press from last time which is nice. If I had a spotter I coulda squeezed out maybe 1-2 more with confidence, but my gym partner/flatmate has been ill/tired/otherwise flaky with gym the last couple of weeks.

Lateral raises felt goooood. Solid form, solid amount of reps.

As with yesterday, I'm laying off the free weights for arm movements atm because my elbows and wrists were feeling a little sore and I don't seem to have that issue with cables/machines.

All in all pretty solid (Y)

[fluidZ]

Mate I'd rather lose entirely than "win at curls" xD
Best of luck bud

CURLING IS A COMPETITION LIFT STFU:

(STILL CANT DO YOUTUBE TAG FFS)

https://www.youtube.com/watch?v=8dJII0J3Z10

[TheGymJim]

CURLING IS A COMPETITION LIFT STFU:

(STILL CANT DO YOUTUBE TAG FFS)

https://www.youtube.com/watch?v=8dJII0J3Z10

[fluidZ]

Also, I'm raw for everything, except straps.. still working on getting my mixed grip up to snuff without destroying my hands.

If you can use a belt, I can use straps.. just saying mr monkey arms... others of us have to lift several inches higher than you ;P