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Thread: Millz 531 log

  1. #31
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    Morning weigh in: 174.5

    OHP
    Warmup
    90 x 5
    100 x 5
    115 x 5, 5, 5, 5, 5

    Chin ups

    5x5 + 30 pounds

    Squat
    205 x 5
    260 x 5
    290 x 5

    Assistance

    Face Pull x 3 sets
    Incline Dumbell Press : 75 x 8, 8

    Evening Jog
    4.24 miles : 37:14

    8:48
    9:09
    8:34
    8:33

    Notes


    Workout Notes:
    I skipped my workout yesterday and did it today instead. Drank a bit much on Monday night for the raps game. OHP training max is probably too low. I'm really working on having some crazy bar speed trying to launch the weight up at least for the next few cycles since I won't be pushing any heavy weight. I setupset the Chins with OHP. I'm happily surprised to get the +30 pound chins without anything feeling like a grind from a dead hang at the bottom with a squeeze at the top.

    Squats felt kinda hard but I'm doing these beltless for at least this cycle.

    I haven't actually done any form of dumbell pressing in probably like a year. First set felt easy like an RPE 7 but the second set was like an RPE 9.

    I upped the distance on the jog. My playlist was too good to stop @ 3 miles. I'm not trying to push these runs. If I had to rate the jog, I'd probably call it like an RPE 7 in terms of effort.... I'm assuming RPE 10 I would be running 8 minute miles instead of 8:30ish.

    I've not been consistent with diet lately so scale weight is kinda hovering 171-175.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  2. #32
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    Morning weight: 172.6

    SUMO DL
    Warmup
    285 x 5
    325 x 5
    365 x 5, 5, 5, 5, 10

    Pause Bench
    Warmup
    155 x 5
    205 x 5
    225 x 5

    Dumbell Row
    85 x 10, 10

    SkullCrusher
    100 x 7, 4

    CG Bicep Curl
    100 x 5, 3

    Ab Roller
    Haven't done them yet.. will probably be
    10, 10, 10, 10, 10

    Workout Notes
    The deadlift was supposed to be a 5x5 @ 365 but I couldn't help myself and I wanted to do 10 on the last set. Felt like I could have gotten 15. I'm really having a hard time figuring out why I can get 405 for like 10+ reps, but I can't pull more than 460 for a single. I feel like I should be able to pull close to 495. First rep always feels MUCH heavier than reps 3+. I know it's a setup issue. I need to film more of these going forward so I can see why this is the case. I really enjoy being one of the strongest guys who works out at lunch time at this gym.

    Benchpress was hard AF. The 225 was a proper RPE 10 grinder on the last rep. I actually nearly failed the 5th rep which is odd because reps 1-3 felt pretty strong. I don't film stuff during the week because the gym is busy and I know too many people there and I don't want to seem weird.

    Raptors game again tonight. I really want us to close it out so I stop drinking so much during the week. I'll likely get kinda drunk again and tomorrow work day will be somewhat of a write off.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  3. #33
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    Shameless washroom selfie

    https://imgur.com/gallery/ea42pL3
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  4. #34
    Banned sooby's Avatar
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    raps win boyo!!
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  5. #35
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    Millz12323 is offline
    Originally Posted by sooby View Post
    raps win boyo!!
    Man I'm really feeling it today. I'm having a hard time coming to grips with the fact I have to put 300 pounds on my back tomorrow and squat some heavy ass weight.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  6. #36
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    Friday weigh in: 169.4 (wtf??)
    Saturday weigh in: 172.4

    Squat
    Mobility/warmup
    190 x 5
    220 x 5
    245 x 5, 5, 5, 5, 5

    OHP/Chin

    85 x 5 / +25 pounds x 5
    115 x 5 / +25 pounds x 5
    125 x 5 / +25 pounds x 5

    CG Bench/Facepull
    185 x 4 / x 11 reps
    155 x 6 / x 11 reps

    Workout notes
    Woke up on Friday morning feeling like death after watching the raptors take home the NBA championship on Thursday night. I drank too much as I usually do when I'm out. I weighed in 2 pounds lighter than I ever have before... WTF? Dehydrated much? I didn't eat a single thing all day until dinner time when I ordered 2 McDoubles and then ate some banana bread before bed. Total write off. To make the day worse, I got a million calls at work and ended up having to be more "on" than I planned on being during the day.

    Saturday I still felt kind of deathly. I was rolling my hips during my warmup and they were so bloody sore and tight. I thought this was going to be the worst part of my training session and then I got to my squats... 190 felt heavy, 220 felt heavy and I just wanted to go home at this point. I told myself I would do this cycle beltless so I stuck to it and did my squats. I can't believe how heavy 245 felt when I few cycles ago I did 230 5x10. Has me feeling mega stressed out about strength loss but I won't freak out yet and chalk it up as just a bad day.

    OHP didn't feel as bad. Moved reasonably well. I feel like I cheated a few reps and used a slight amount of leg drive which I need to stop doing.

    Chin ups: These feel great, but when I look at the video I have some pretty bad uneven-ness in my shoulders. I think this could probably be a problem going forward and I should address this with a physiotherapist. Anyone have any suggestions on how to fix this? I suspect I have a similar issue when I bench.

    CG Bench/Facepulls.... I was done at this point and cut it short. Just wanted to go home. Better luck tomorrow morning.





    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  7. #37
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    Mid day weigh in: 172.2

    Pause Bench
    Warmup
    145 x 5
    170 x 5
    190 x 5, 5, 5, 5, 5

    Sumo DL
    Warmup
    265 x 5
    365 x 5
    405 x 7

    Accessories
    Skull Crushers - 80 x 11, 10
    Closegrip Bicep Curl - 80 x 10, 8

    Some other junk volume

    Notes
    I seem to have uncovered an issue with my bench. My left shoulder blade is pinned back much further than my right one for the entire set. I suspect I've been doing this for a very long time. I was actually TRYING to correct it in the video and it still looks bad.

    Deadlift.. I filmed it this time. First rep feels like RPE 9.5 and then it drops to like RPE 7 by the third rep. I'm not able find a good position to pull from on the first few reps. I was supposed to do 5 reps at 405, but I wanted a few extra reps that I could look at. There's no way I could have pulled anything much heavier than 405 today which is a far cry from the 460 I pulled not long ago.

    All in all, I've been feeling somewhat weak the last 2 sessions on the main lifts. I'm hoping it's not permanent, but maybe I need to come to terms that I'm going to lose strength now if I plan to lose more weight. I'll likely stop the cut once I get my moving average weight to 165, and start training at maintenance for a month or 2.


    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  8. #38
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    3 mile run : 23:57 (2019 pr). This is only 1 minute slow than my 2016 best run and over 30 seconds faster than my best time this year.

    7:27
    8:09
    8:17

    I knew I wanted to pr this run. I'm usually 175-177 pounds when I do my runs but I was under 173 at the time of this run.

    I wonder how fast I can do it on fresh legs when I haven't just had a squat or DL session. Dare I say maybe I'll run under 22:30 this year depending on how far I want to take this cut. I'll check my progress when I do a deload in 4 ish weeks from now.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  9. #39
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    Monday weigh in: 172.0
    Monday run: 3 miles: 28.08 (9:16, 9:22, 9:22)
    Tuesday weigh in: 171.8

    Tuesday workout:

    OHP
    Warmup
    80x5
    95x5
    10x 5, 5, 5, 5, 5

    Pull/Chin
    +25 x 5, 5, 5, 5, 5

    Squat (beltless)
    Warmup
    205 x 5
    260 x 5
    290 x 5

    RDL
    225 x 10, 10

    Flat dumbell press
    75 x 10, 8

    Notes
    My bodyweight is back up to where it should be after a that heavy drinking session on Thursday. I had a tonne of energy for my workout today. I find I have a lot more energy on my mid-day workouts vs my fasted morning workouts on the weekends. I feel like waking up at 5am on the weekends and training fasted leaves me with less energy.

    OHP at this weight is bloody easy. Mostly focusing on having really fast bar speed.

    Squat: 290x5 beltless was about an RPE 8.5-9, which I'm okay with. Especially after that garbage session on Saturday where 240x5 felt like an RPE 9.

    Pulls/chins: Good volume. All reps were dead hang at the bottom with a pause at the top. I'm going to try to do 5 sets of 3 with +40 pounds next week and see how that feels. I really want to get my weighted chin up to 0.5x bodyweight for a single by the end of the year.

    RDL was basically junk volume but I had extra energy and I was working up a great sweat so it felt like the right thing to do.

    I'm really bad at dumbell work. I need to practice more often.

    One of the trainers at the gym told me I looked much leaner lately. Nice compliment. Dude is 150 pounds and can do paused bench with 240x5. I'm kind of mirin, but not sure if he's on juice cuz a lot of the other trainers are. Dude can't squat or DL for sh*t though so I guess it's not much to be jealous about.

    It was my older daughters 6th birthday today so we went to my parents house and I had lots to eat and lots of cake. Feeling pretty happy about stuffing my face tonight. Not sure I'll be happy with the weigh in tomorrow. I get noticeably more vascular when I eat a good serving of carbs. My wife did a good job of keeping it together as the kids were pretty annoying today.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  10. #40
    Banned sooby's Avatar
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    sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000) sooby has much to be proud of. One of the best! (+20000)
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    strong stuff m8, put this extra carbs to good use!
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  11. #41
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    Morning weight: 171.0

    SUMO Deadlift
    warmup
    265 x 5
    315 x 5
    345 x 5, 5, 5, 5, 15

    Bench
    Warmup
    155 x 5
    205 x 5
    225 x 5

    One arm dumbell row
    85 x 10, 10

    Incline bench
    75 x 9, 7

    Notes
    Told my wife I'd stop smoking... day 1 here. Having some really bad hunger pangs all day today. Not sure if it's from not smoking. I thought I'd share it here to keep me a little more accountable. They say writing down your goals helps.

    I was only supposed to do the deadlift as a 5x5, but the weight isn't very challenging so I did like 1 minute rest on the first 4 sets, and then did 15 reps on the last set. I have really good leverages for this lift.

    Bench was heavy... 225 x 5 was pretty difficult which is frightening to me. Seems I'm going to start losing weight on the bar if I continue to get leaner. I won't know for another 5 or so weeks when I do a cycle that includes joker sets where I'll push some heavy triples and singles.

    They are having some kind of cooling issue at this gym. I've been thinking im getting a wicked workout, but the AC just isn't working and I"m sweating buckets during my session which kind of sucks because I have to go back to work after and I don't have time to shower after my training session.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  12. #42
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    Saturday Morning workout
    Thursday night run: 3 miles in 24:04 (8:04, 8:04, 7:53)

    Low Bar Squat
    220 x 5
    254 x 5
    275 x 5, 5, 5, 5, 5

    OHP
    95 x 5
    105 x 5
    125 x 10

    Neutral Grip Chin
    +40 pounds x 3
    +40 pounds x 5
    +40 pounds x 7

    Supplemental
    Biceps curls
    Tricep extensions
    Shoulder external rotations
    Farmers walk + 85 pounds per hand

    Notes
    I got to the gym and realized I didn't have my knee sleeves. I nearly wanted to go back home and get them but that would have been incredibly dumb. I haven't squatted without sleeves since I bought them like 3-4 months ago. I was quite happy to get 275 5x5 without a belt and sleeves. I think I'm going to put my belt on for the next cycle.

    OHP - I'm abandoning the "work up to training max for 3-5 reps". Last set is going to be AMRAP with my TM weight which was 10 reps on the OHP. I have a pretty bad scab on my wrist which I completely tore off with the wrist wraps when I was doing those OHP.

    Chin ups - Really, really happy with this. Going to increase the weight of these on the next cycle.

    Farmers walk - I've never done these before. So I picked a random weight. Turned out to be a pretty good weight. Since I'm not doing the 5x10 deadlifts at 60% anymore which I used to do strapless, I need to do these at least once a week to train my grip.

    Going to my parents cottage later today, let the kids play in the pool and eat some good BBQ.

    Thursday night run was a pleasant surprise... Just a few seconds off my best time this year, but I ran it at an RPE 8-9, instead of an RPE 10 like the last time I set a PR this year.



    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Sunday morning workout

    Bench
    170 x 5
    190 x 5
    215 x 5, 5, 5, 5, 8

    Sumo DL
    275 x 5
    365 x 5
    405 x 9, 8

    T-Bar Rows
    45 + 25 + 25 + 25
    I don't know how many sets I did, I think I did like 5-6 sets with 6-8 reps per set.

    Notes
    Bench felt heavy again today. There's a 0-1% chance I can still bench 265. This would be pretty depressing if it weren't for the number of compliments on my physique I got over the last 24 hours.

    Person 1: DUUUDE... Can you please put a shirt on?.... you're making the rest of us look bad around here.
    Person 2: Do you think I can help spray you with the sunscreen... (wtf?? lol.. uhm okay sure)
    Person 3: One of my clients saw me at the pool and was like DAMNNNNNN DUDEEE... You're HUGE! He started telling me that him and his wife started counting macros lately, and he's lost 10 pounds and that him and I need to start training together because clearly I'm an expert.
    Person 4: This was at the gym on Sunday morning after I did my set of deadlift. Someone walked up to me and said .... "wow... you're like REALLY, REALLY strong. Very impressive... It's not like you only did 1 rep there."

    I tried to film the Deadlift, but my camera fell over the the ground thumping on the third rep.

    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Tuesday workout
    Monday weigh in: 169.6
    Tuesday weigh in: 170.4

    OHP
    Warmup
    95 x 5
    105 x 5
    120 x 5, 5, 5, 5, 9 or 10 (lost count)

    Pull/Chin

    +35 pounds x 5, 5, 5, 5, 5

    Squat (belt-less, sleeve-less)
    Warmup
    205 x 5
    260 x 5
    290 x 5

    Flat Dumbell Bench
    75 x 10, 10

    Hamstring Curl
    125 x 10, 10

    Face Pull
    1 set of 15 or so.

    Notes:

    Made sure to use 0 leg drive on the OHP today by flexing my quads and glutes the whole time. I put on a belt for the set of 9 or 10 which actually felt a little awkward.

    The pull ups were a little harder than I expected after +40 pounds didn't feel that heavy on the weekend. The extra 2 work sets were about RPE 9.

    Squats were a challenge. The set of 290 took quite a bit of focus to complete. I would call it an RPE 9.5-10. I'm excited to throw back on the belt on my next cycle and hopefully it's going to feel a lot easier, despite being a little heavier.

    Got 2 more reps than I did last time I did dumbell bench at a lower RPE. I felt a lot more stable and controlled this time

    I wanted to do RDLs but I was too lazy to set it up so I did a few sets of hamstring curls which always feel weird to me.

    All in all, a great session. I'm taking a few days break from jogging since my legs are feeling beat up from the mileage I put in last week which I didn't log into this forum (a little over 15 miles).

    I'm going to see this guy James at Lu Strength on Friday and we're going to look at my Sumo deadlift and see if he can help me with my 1rm. There's no way my 1RM should only be 440-460 when I can pull 405 for 10.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Wednesday workout:
    Wednesday weigh in: 169.6

    Deadlift
    Warmup
    305 x 5
    345 x 5
    385 x 5, 5, 5, 5, 10

    Bench
    135 x 5
    205 x 5
    225 x 5
    205 x 5

    Pendlay Row
    205 x 3, 5, 3


    Notes

    Deadlift felt kinda heavy today.

    Bench @ 225 felt like a 5rm. I think my butt came off the bench on the 5th rep. Seems to be a recurring theme where my pressing strength is decreasing of late. I'll try not to get too bummed out since I'm looking pretty damn good. Seems there's a price to pay for being lean. I'm not sure if the 2 sets of dumbell presses yesterday had any bearing on my pressing strength today.

    Pendlay - I don't do these often but I did that middle set with straps and boy did it feel much better than without.

    I think I'm going to run this as 1 leader, 1 anchor... so technically next workout I'll start my anchor on Saturday, instead of the originally planned 2 leaders/1anchor.


    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  16. #46
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    strong deadlifting tho
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    idk wtf I'm doin' ECGordyn's Avatar
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    F*n-A right strong deads.
    That's a meaty tricep there
    Currently running a PHLU template:
    https://forum.bodybuilding.com/showthread.php?t=175647011&p=1587578081&viewfull=1#post1587578081

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    Originally Posted by sooby View Post
    strong deadlifting tho
    Originally Posted by ECGordyn View Post
    F*n-A right strong deads.
    That's a meaty tricep there
    Thanks a lot folks .



    Friday At Lu Strength & Therapy
    Came here to address the shoulder imbalance I've noticed when doing pull ups and benching. He prescribed me some unilateral work to do and reinforced stuff that I should already know... That most trainees don't do enough unilateral work and that I'm much tighter on one side.

    HOLY CR*P though... he has a powerlifting bench and these things are a little wider than standard commercial gym benches and they're also a little higher and I tried it out just for funsies and boy does it feel better. I did 225 with a 2ct pause for 2 sets of 3 and it felt like an RPE 8.

    We also looked at my Sumo DL. I set a PR while I was there pulling 430 x 5. He has a video that he's going to send me later that I'll upload. Looked pretty clean. He didn't have much suggestion for improving my 1RM here though vs my rep work.


    Saturday morning workout.

    LB Squat (main work)
    Warmup
    205 x 3
    235 x 3
    265 x 9 (AMRAP)
    280 x 3 (joker)
    290 x 3 (joker)
    305 x 3 (joker)

    HB Squat (assistance)
    205 x 5, 5, 5, 5, 5

    RDL
    225 x 10
    245 x 8, 8

    Woodchuckers
    x10, x10

    Notes
    I woke up on Saturday and my glutes were pretty damn sore from the un-scheduled training session on Friday where I set the DL PR. I started squatting and immediately realized I was lacking mobility today at my hip. My low bar squats didn't look or feel good. I'm going to chalk this up as a bad session due to the Friday DL and hope the next one at least feels better, even if it's just as hard. Also this is the first time I wore the belt in a little while and I'm bloody annoyed with it. One buckle is WAY to tight, and the next one over feels like it's way too lose and I'm not sure what's better... tight or loose?

    The Highbar Squat was hella fun. I haven't done these in months and they feel really strange right now. Oddly enough my mobility on these felt really good in comparison to the LB squats i had just done. I really think my glutes were fried from the DLs the previous day.



    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  19. #49
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    PR ALERT! 3 Mile run in 22:53 (fastest in 2019 and tied for 2016 all time PR)
    7:05, 7:53, 7:55
    I did this at a bodyweight 15 pounds heavier than in 2016.

    Sunday weigh in: 170.0

    Sunday Morning workout


    OHP
    95 x 5
    105 x 5
    115 x 13 (AMRAP)
    125 x 3 (joker)
    135 x 3 (joker)
    145 x 3 (joker)

    Weighted Chin
    BW x 3, 3
    30 x 3
    30 x 9 (AMRAP)
    35 x 3
    45 x 3, 3

    OHP again
    95 x 5, 5, 5, 5, 5

    Wide Grip Pull ups (elbows flared)
    BW x 5, 5, 5, 5, 5

    Skull crusher
    90 x 8, 8

    EZ Curl
    90 x 5, 5

    Z press
    10kg x 8, 8

    NOTES
    Felt great today. I really enjoy doing AMRAP sets and joker sets. I'm going to love this next 3 week block and it's also going to be weird as sh*t doing Main lift and accessory lift as the same movement. I did the accessory OHP as tempo work with like 2 seconds eccentrics and very deliberate concentric without resting the bar on my upper chest between reps.

    Pretty thrilled about the weighted chin. Happy to get 9 with +30 pounds and the sets of 3 with + 45 pounds felt very strong. I'm looking forward to adding more, and maybe even doing some heavy singles or doubles on my +1 week. First rep feels MUCH stronger than rep 3 so I know there's quite a lot more in the tank to do a heavy double or single. Also looking forward to trying to grow my lats with those wide grip elbows flared pull ups. I have garbage lat development.

    Not nearly as bad as my calves though... I honestly can't look at my calves in those OHP videos... bloody embarrassing.

    All in all, very happy right now with 2 pr's this week (430 x 5 DL and 3 mile run in 22:53). I got a rest day tomorrow which I really hate taking sometimes but we all gotta take em.




    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  20. #50
    I don't even lift MSKFAHIM's Avatar
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    Congrats on those PRs! That's a lot of weight to press! Not to mention, it's impressive conditioning for you to be able to run like that. Well done!

    I was watching those chin-ups without noticing that you had that dumbbell between your legs. Had a serious WTF moment when it dropped :P Man I can't wait till I get to add movements like that to my routine.

    Not nearly as bad as my calves though... I honestly can't look at my calves in those OHP videos... bloody embarrassing.
    What calves? :P

    In all seriousness, I got lanky lower legs too. The sad news is that a well developed set of quads and hamstrings is only going to make them look even lankier!
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  21. #51
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    Originally Posted by MSKFAHIM View Post
    Congrats on those PRs! That's a lot of weight to press! Not to mention, it's impressive conditioning for you to be able to run like that. Well done!

    I was watching those chin-ups without noticing that you had that dumbbell between your legs. Had a serious WTF moment when it dropped :P Man I can't wait till I get to add movements like that to my routine.



    What calves? :P

    In all seriousness, I got lanky lower legs too. The sad news is that a well developed set of quads and hamstrings is only going to make them look even lankier!
    Thanks buddy!

    Just stick with it. Be consistent. Set goals. Train smart. And understand progress is slow as sh*t for most people and there will be times where you question Wtf you're doing.

    But the end results are extremely satisfying and rewarding.

    One of my favourite parts about it is You get to benefit for the rest of your life for the work you're putting in now because the time you put into this hobby is cumulative. What took you 2 years to build initially, you'll be able to re-attain in 3-4 months if you take a 2-3 year break or longer.

    Cheers and happy training!
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  22. #52
    Registered User JohnButz's Avatar
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    Outstanding log you have going here Millz! To PR on both a lift & run in the same week is off the charts excellent!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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    Originally Posted by JohnButz View Post
    Outstanding log you have going here Millz! To PR on both a lift & run in the same week is off the charts excellent!
    Thanks for popping in! I saw that you're having that 404 error when trying to post. I find that happens if I'm trying to quote someone and write a long post. Try not to include any quotes and see if that helps.

    The run pr was a total surprise because my last few runs were extremely slow and difficult (I didn't log them here.)
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Monday weigh in: 169.8
    Tuesday weigh in: 169.8
    Monday run: 3 miles in 26:08 (8:35, 8:36, 8:52)

    Tuesday workout


    SUMO DL
    290 x 3
    330 x 3
    375 x 11 (AMRAP)
    395 x 3 (joker)
    415 x 0 (failed)

    Conventional DL (strapless)
    290 x 5, 5, 5, 5, 5

    Abs + Calves


    Notes
    My deadlift felt a little off today. Like I wasn't using my quads properly. I reckon this is a result of too much fatigue accumulated on my legs from jogging. I need to be more mindful when I do my jogs as I can tell they eat into recovery. I had no business going for that jog on Monday. I need to only jog on the same day I do lower body training sessions + Thursday. So Saturday after my squat workout, Tuesday after my Deadlift workout and then Thursday is a non-lifting day where I will do my hard runs. I need to keep 2 full rest days Monday and Friday. I may opt to skip the Saturday or Tuesday jog but never skip the Thursday session.

    Haven't done any conventional deadlifts in a while and these felt great. When I eventually go back to doing these heavy, I think I'll be able to use my quads more than I used to. Before it was all hamstrings when I did these.

    I did 1 set of calves + abs and then I got a wicked bad charlie horse in my lower abs. I'm actually proud of myself for not curling up into a ball on the ground because this thing was excruciating and lasted for at least 5 minutes. I'm kind of annoyed that I get these sometimes. I feel like I get plenty of electrolytes in my diet (sodium and potassium).

    Also I see the trainers at my gym giving such bad training advice. There was a poor guy who was being pushed so hard today. The trainer was telling him girls lift that much and he was pushing him well past failure... I saw the guy when I was leaving the gym sitting at the top of the stairs with some kind of injury and he asked me to call someone from the staff over to help him. That trainer probably lost himself a client. I also can't stand when trainers aren't helping clients with their form and their form is awful. Why is your trainer allowing you to do 1/4 squats? Why is your trainer allowing you to use weight you can't handle and increasing the load by more than incremental amounts from session to session? Anyway, I guess it's not my business but it leads to people hating the gym. The guys who preach proper form don't have as many clients as the trainers that don't preach good form.

    I'm also starting to get frustrated at the weight on the scale not really moving. I ran 37 miles in June while not increasing my calories and lost barely any weight. I'll be looking to lower my calories by a couple hundred over the next few weeks if I can't lose at least 0.5 pounds per week.


    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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  25. #55
    Registered User JohnButz's Avatar
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    Originally Posted by Millz12323 View Post
    Thanks for popping in! I saw that you're having that 404 error when trying to post. I find that happens if I'm trying to quote someone and write a long post. Try not to include any quotes and see if that helps.

    The run pr was a total surprise because my last few runs were extremely slow and difficult (I didn't log them here.)
    I took your advice and split the post, and sure enough it worked. Thanks Brother!

    Originally Posted by Millz12323 View Post
    Monday weigh in: 169.8
    Tuesday weigh in: 169.8
    Monday run: 3 miles in 26:08 (8:35, 8:36, 8:52)

    Tuesday workout


    SUMO DL
    290 x 3
    330 x 3
    375 x 11 (AMRAP)
    395 x 3 (joker)
    415 x 0 (failed)

    Conventional DL (strapless)
    290 x 5, 5, 5, 5, 5

    Abs + Calves


    Notes
    My deadlift felt a little off today. Like I wasn't using my quads properly. I reckon this is a result of too much fatigue accumulated on my legs from jogging. I need to be more mindful when I do my jogs as I can tell they eat into recovery. I had no business going for that jog on Monday. I need to only jog on the same day I do lower body training sessions + Thursday. So Saturday after my squat workout, Tuesday after my Deadlift workout and then Thursday is a non-lifting day where I will do my hard runs. I need to keep 2 full rest days Monday and Friday. I may opt to skip the Saturday or Tuesday jog but never skip the Thursday session.

    Haven't done any conventional deadlifts in a while and these felt great. When I eventually go back to doing these heavy, I think I'll be able to use my quads more than I used to. Before it was all hamstrings when I did these.

    I did 1 set of calves + abs and then I got a wicked bad charlie horse in my lower abs. I'm actually proud of myself for not curling up into a ball on the ground because this thing was excruciating and lasted for at least 5 minutes. I'm kind of annoyed that I get these sometimes. I feel like I get plenty of electrolytes in my diet (sodium and potassium).

    Also I see the trainers at my gym giving such bad training advice. There was a poor guy who was being pushed so hard today. The trainer was telling him girls lift that much and he was pushing him well past failure... I saw the guy when I was leaving the gym sitting at the top of the stairs with some kind of injury and he asked me to call someone from the staff over to help him. That trainer probably lost himself a client. I also can't stand when trainers aren't helping clients with their form and their form is awful. Why is your trainer allowing you to do 1/4 squats? Why is your trainer allowing you to use weight you can't handle and increasing the load by more than incremental amounts from session to session? Anyway, I guess it's not my business but it leads to people hating the gym. The guys who preach proper form don't have as many clients as the trainers that don't preach good form.

    I'm also starting to get frustrated at the weight on the scale not really moving. I ran 37 miles in June while not increasing my calories and lost barely any weight. I'll be looking to lower my calories by a couple hundred over the next few weeks if I can't lose at least 0.5 pounds per week.


    Awesome job on the Sumo! I also get ticked off at some of these trainers. I have always taken exception that virtually anyone could memorize a bunch of practice test quizzes and theoretically be able to pass any of these so called accredited certs.--possibly never lifting a dumbbell themselves. On the scale not moving, have you ever tried any variation of intermittent fasting protocols?
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
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    Originally Posted by JohnButz View Post

    On the scale not moving, have you ever tried any variation of intermittent fasting protocols?
    I haven't yet but the sheer amount of people I come across in everyday life that swear by it makes me think I'll 100% give it a go at some point. Everytime I try and work it out in my mind I end up going in circles and end up with... Maybe it just doesn't fit into my shedule.

    9-5 doesn't work
    12-8 is sensible but has its issues
    Maybe 1-9 but it kinda conflicts with gym schedule
    Or 2-10 makes quite a lot of sense now that I think about it.

    All of these present some sort of scheduling conflicts in my opinion with gym time.

    On Saturday and Sunday I train at 6am. I couldn't imagine not eating until 1 or 2 pm. Is that just something you get used to?
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
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    Wednesday July 3rd workout - 351 - (PR SETS, Jokers & FSL (anchor template)
    morning weigh in: 170.0

    Bench
    Warmup
    160 x 3
    185 x 3
    205 x 12 (AMRAP)
    215 x 3 (joker)
    225 x 3 (joker)
    235 x 3 (joker)

    Pendlay Row
    135 x 10
    185 x 5
    205 x 3, 3, 3, 3

    Flat Dumbell Bench
    70 x 6, 6, 6, 6, 6

    Dumbell Row
    70 x 8, 8, 8, 8, 8

    Skull Crusher - 90 x 8, 6
    Facepull 2 sets
    Bicep curl - 1 set to failure

    Notes
    Good session overall. I felt pretty good about getting 12 @ 205. 3 reps at 235 felt about RPE 9 - 9.5 Overall good volume on my horizontal push. I'm really liking the dumbell bench more than the barbell bench lately, which I'm starting to get really bored of with no progression in sight.

    Thursday night will be a hard run, Friday is a rest and Saturday morning is squats which was a disaster last time.

    My moving average weight has grinded to a halt around 170 pounds. I severely overate last Saturday to the tune of at least 1500 calories when I went camping with the family so I need to be honest and not expect my weight to move when I do things like that. I'm trying to drop my calories a bit, by eating less rice/pasta and more roasted veggies over the last few days and going forward to hopefully keep the scale weight moving south. The rice I've been making lately has been a little oily but quite delicious. I really starting to like cooking. It's something I know I'll get quite good at one day, kinda like the lifting. Slow and steady though... I got a lot to learn on that front.
    Recent best lifts
    Bench - 250x5
    Squat - 295x8, 355x1
    Deadlift - 415x11, 445x8 455x7, 475x5
    OHP - 145x9, 150x6, 170x 3, 180x1
    3 mile run: 21:59 @ 170 bw.
    BW - 180 Getting fat mode
    531 Log: https://forum.bodybuilding.com/showthread.php?t=177172201
    Reply With Quote

  28. #58
    Registered User JohnButz's Avatar
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    JohnButz is offline
    Originally Posted by Millz12323 View Post
    I haven't yet but the sheer amount of people I come across in everyday life that swear by it makes me think I'll 100% give it a go at some point. Everytime I try and work it out in my mind I end up going in circles and end up with... Maybe it just doesn't fit into my shedule.

    9-5 doesn't work
    12-8 is sensible but has its issues
    Maybe 1-9 but it kinda conflicts with gym schedule
    Or 2-10 makes quite a lot of sense now that I think about it.

    All of these present some sort of scheduling conflicts in my opinion with gym time.

    On Saturday and Sunday I train at 6am. I couldn't imagine not eating until 1 or 2 pm. Is that just something you get used to?
    I do think it takes most of us a few weeks to get used to. I actually started with the 24 hour fast once per week, moving to a ratio of 16/8, then just skipping breakfast. Fast forward, job change, burning all sorts of calories, fasting became almost detrimental. I was burning an incredible amount of calories per day. scrapped it for a while. Another fast forward, yet another job change, decided to revisit. Currently, if I have a weight session planned, I still do MuscleMilk/cod liver oil, If I just have road work, I push the fast to the early afternoon.

    Originally Posted by Millz12323 View Post
    Wednesday July 3rd workout - 351 - (PR SETS, Jokers & FSL (anchor template)
    morning weigh in: 170.0

    Bench
    Warmup
    160 x 3
    185 x 3
    205 x 12 (AMRAP)
    215 x 3 (joker)
    225 x 3 (joker)
    235 x 3 (joker)

    Pendlay Row
    135 x 10
    185 x 5
    205 x 3, 3, 3, 3

    Flat Dumbell Bench
    70 x 6, 6, 6, 6, 6

    Dumbell Row
    70 x 8, 8, 8, 8, 8

    Skull Crusher - 90 x 8, 6
    Facepull 2 sets
    Bicep curl - 1 set to failure

    Notes
    Good session overall. I felt pretty good about getting 12 @ 205. 3 reps at 235 felt about RPE 9 - 9.5 Overall good volume on my horizontal push. I'm really liking the dumbell bench more than the barbell bench lately, which I'm starting to get really bored of with no progression in sight.

    Thursday night will be a hard run, Friday is a rest and Saturday morning is squats which was a disaster last time.

    My moving average weight has grinded to a halt around 170 pounds. I severely overate last Saturday to the tune of at least 1500 calories when I went camping with the family so I need to be honest and not expect my weight to move when I do things like that. I'm trying to drop my calories a bit, by eating less rice/pasta and more roasted veggies over the last few days and going forward to hopefully keep the scale weight moving south. The rice I've been making lately has been a little oily but quite delicious. I really starting to like cooking. It's something I know I'll get quite good at one day, kinda like the lifting. Slow and steady though... I got a lot to learn on that front.
    Great bench session!
    Workout Log:
    https://forum.bodybuilding.com/showthread.php?t=177099771
    Reply With Quote

  29. #59
    Banned sooby's Avatar
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    Solid bench AMRAP, need moar vids tho!
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    sooby is offline
    Originally Posted by Millz12323 View Post
    I haven't yet but the sheer amount of people I come across in everyday life that swear by it makes me think I'll 100% give it a go at some point. Everytime I try and work it out in my mind I end up going in circles and end up with... Maybe it just doesn't fit into my shedule.

    9-5 doesn't work
    12-8 is sensible but has its issues
    Maybe 1-9 but it kinda conflicts with gym schedule
    Or 2-10 makes quite a lot of sense now that I think about it.

    All of these present some sort of scheduling conflicts in my opinion with gym time.

    On Saturday and Sunday I train at 6am. I couldn't imagine not eating until 1 or 2 pm. Is that just something you get used to?
    The way I would do it (based on my schedule and preferences).

    - Wake up at 6
    - Skip breakfast, maybe just have a protein shake (PSMF) and some coffee (obv no sugar and milk)
    - Have lunch at 12
    - Come home at around 4:30-5:00pm
    - Cook dinner, eat around 5:30-6:00pm
    - Maybe a small snack before heading to gym at 8:00pm (optional)
    - Come home by 10 pm, have a shower, chill, get into bed by 10:30-11pm


    So I guess you are doing a PSMF for 16-18 hours.
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