Millz 531 log

[Millz12323]

Scale weight PR! : Friday weigh in: 167.0 (WTF?! 2.4 pound scale low?)
Thursday Morning run: 3 miles in 23:00 (only 7 seconds off from my PR from the last week)

This could only mean one of 2 things...

1) My deficit has been fine and I've just been holding onto water for the last 3 weeks which is why the scale was stuck at 170 (not very likely)
2) I'm potentially getting sick. The first symptom I get when I 'm coming down with something is a scale weight low. Anyone else ever notice this? (this is more likely than idea number 1)

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.

I reckon I would probably do the same. If I have a weight session planned, then get a protein shake in.

Great bench session!

Thanks!

Solid bench AMRAP, need moar vids tho!

Thanks man. I don't film much on the Tuesday/Wednesday mid-day session. Too many people at the gym and not enough equipment. I love the Saturday/Sunday morning sessions at 6am because the gym is nearly empty. I'll film almost every set haha.

I'm going to be switching the OHP and Bench days so that bench falls on a Sunday, instead of Wednesday. This will allow me to do 2 things.

1) Film my bench work which has been lopsided lately
2) Bench in a power rack with safeties which is the primary reason for the switch since I'm going to be pushing a 1RM bench on Sunday the 14th to see if I can still get 250/265. If I fail to get 250 on 2 separate sessions then the cut is over... and same thing if I fail to get 350 on my squat or 430 on my deadlift that week.

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.

This is basically going to be my next step if I need to cut anymore calories. Switch breakfast for a protein shake.

[Millz12323]

Saturday July 6, - 6am training - 351 (PR, Jokers, FSL, 5's week)
11am Jog: 4 miles in 35:40 (7:47, 8:15, 8:46, 10:52)

Low bar Squat
Warmup
195 x 5
225 x 5
250 x 5, 5 (second one was beltless)
275 x 1 (joker)
315 x 1 (joker)

Paused High bar Squat ATG
195 x 5, 5, 5, 5, 5

RDL
135 x 10, 8
185 x 5
225 x 5
275 x 8, 8, 9

Assistance
Abs (wood chuckers 2 sets + 1 set of leg raises to failure)
Calves (2 sets... do I even have calves?)
Farmers walks (75 pounds per hand 3 sets to grip failure)


Workout Notes
Low bar squat didn't feel as stiff as last week. I'm still seeing some ankle pronation at the bottom when I film from behind. I'm still getting the hang of using the belt which feels better than last week since I believe my waist is a little smaller. I wasn't supposed to do any joker sets, but I felt that I needed to because I'm planning to push close to a 1rm next Saturday on the Squat. Based on how that 315 went, I'm not sure I'll have 350 in me. It looked better on video than it felt though. Knee sleeves should help a little too.

Highbar squat feels amazing... I've never had the mobility to squat this low before without pain. It's always so weird to me when I get better at a lift as a result of taking a break from it by incorporating some kind of other variation.

RDL - I want to keep these as a staple in my training. Really liking them. The second set was extremely difficult because I was going slow and resetting at the top of each rep. Third set was easier because I did it much faster.

Good session with good volume. Tomorrow is supposed to be OHP day, but I'm going to permanently switch Sunday to Bench instead and do OHP on Wednesdays.






Jogging notes
I told myself I wouldn't run fast and the first 2 miles felt amazing, like an RPE 7 ish, but I changed my route and wanted to do 4 miles instead of the usual 3. The change in route made the second half of this run directly in the blazing hot and humid sun, instead of in the shade. This completely killed my run and I just ran out of gas. I had to walk about 10% of the last mile. Really hot and humid today. Bit off more than I could chew attempting the 4 mile run after a hard squat session.

Life notes
Going to a 5 year old kids birthday party today with the fam. I'm really hoping there's cheeseburgers. I've been craving burgers for the last few weeks. Cheeseburger limit is 2. I'll try to limit myself to 1 slice of cake though... but I've failed the last 3 times there was cake in front of me. Ultimate test of willpower incoming. I really hope my 6 year old behaves. It's so hit and miss with her.

I'm getting pretty damn lean, but I'm not exactly liking what I see though. I was hoping to have a fuller chest and more vascular forearms. I've always wanted vascular forearms. Instead, the most vascular part of my body is my lower abdomen, which I don't even really like. I can't believe my thighs are still fat. Just finally starting to see a little bit of separation in my quads. Abs are looking killer though.

[JohnButz]

Scale weight PR! : Friday weigh in: 167.0 (WTF?! 2.4 pound scale low?)
Thursday Morning run: 3 miles in 23:00 (only 7 seconds off from my PR from the last week)

This could only mean one of 2 things...

1) My deficit has been fine and I've just been holding onto water for the last 3 weeks which is why the scale was stuck at 170 (not very likely)
2) I'm potentially getting sick. The first symptom I get when I 'm coming down with something is a scale weight low. Anyone else ever notice this? (this is more likely than idea number 1)



I reckon I would probably do the same. If I have a weight session planned, then get a protein shake in.




Thanks!




Thanks man. I don't film much on the Tuesday/Wednesday mid-day session. Too many people at the gym and not enough equipment. I love the Saturday/Sunday morning sessions at 6am because the gym is nearly empty. I'll film almost every set haha.

I'm going to be switching the OHP and Bench days so that bench falls on a Sunday, instead of Wednesday. This will allow me to do 2 things.

1) Film my bench work which has been lopsided lately
2) Bench in a power rack with safeties which is the primary reason for the switch since I'm going to be pushing a 1RM bench on Sunday the 14th to see if I can still get 250/265. If I fail to get 250 on 2 separate sessions then the cut is over... and same thing if I fail to get 350 on my squat or 430 on my deadlift that week.




This is basically going to be my next step if I need to cut anymore calories. Switch breakfast for a protein shake.

Saturday July 6, - 6am training - 351 (PR, Jokers, FSL, 5's week)
11am Jog: 4 miles in 35:40 (7:47, 8:15, 8:46, 10:52)

Low bar Squat
Warmup
195 x 5
225 x 5
250 x 5, 5 (second one was beltless)
275 x 1 (joker)
315 x 1 (joker)

Paused High bar Squat ATG
195 x 5, 5, 5, 5, 5

RDL
135 x 10, 8
185 x 5
225 x 5
275 x 8, 8, 9

Assistance
Abs (wood chuckers 2 sets + 1 set of leg raises to failure)
Calves (2 sets... do I even have calves?)
Farmers walks (75 pounds per hand 3 sets to grip failure)


Workout Notes
Low bar squat didn't feel as stiff as last week. I'm still seeing some ankle pronation at the bottom when I film from behind. I'm still getting the hang of using the belt which feels better than last week since I believe my waist is a little smaller. I wasn't supposed to do any joker sets, but I felt that I needed to because I'm planning to push close to a 1rm next Saturday on the Squat. Based on how that 315 went, I'm not sure I'll have 350 in me. It looked better on video than it felt though. Knee sleeves should help a little too.

Highbar squat feels amazing... I've never had the mobility to squat this low before without pain. It's always so weird to me when I get better at a lift as a result of taking a break from it by incorporating some kind of other variation.

RDL - I want to keep these as a staple in my training. Really liking them. The second set was extremely difficult because I was going slow and resetting at the top of each rep. Third set was easier because I did it much faster.

Good session with good volume. Tomorrow is supposed to be OHP day, but I'm going to permanently switch Sunday to Bench instead and do OHP on Wednesdays.






Jogging notes
I told myself I wouldn't run fast and the first 2 miles felt amazing, like an RPE 7 ish, but I changed my route and wanted to do 4 miles instead of the usual 3. The change in route made the second half of this run directly in the blazing hot and humid sun, instead of in the shade. This completely killed my run and I just ran out of gas. I had to walk about 10% of the last mile. Really hot and humid today. Bit off more than I could chew attempting the 4 mile run after a hard squat session.

Life notes
Going to a 5 year old kids birthday party today with the fam. I'm really hoping there's cheeseburgers. I've been craving burgers for the last few weeks. Cheeseburger limit is 2. I'll try to limit myself to 1 slice of cake though... but I've failed the last 3 times there was cake in front of me. Ultimate test of willpower incoming. I really hope my 6 year old behaves. It's so hit and miss with her.

I'm getting pretty damn lean, but I'm not exactly liking what I see though. I was hoping to have a fuller chest and more vascular forearms. I've always wanted vascular forearms. Instead, the most vascular part of my body is my lower abdomen, which I don't even really like. I can't believe my thighs are still fat. Just finally starting to see a little bit of separation in my quads. Abs are looking killer though.

Awesome work Brother! Congrats on the scale/progress.

[MSKFAHIM]

Workout Notes
Low bar squat didn't feel as stiff as last week. I'm still seeing some ankle pronation at the bottom when I film from behind. I'm still getting the hang of using the belt which feels better than last week since I believe my waist is a little smaller. I wasn't supposed to do any joker sets, but I felt that I needed to because I'm planning to push close to a 1rm next Saturday on the Squat. Based on how that 315 went, I'm not sure I'll have 350 in me. It looked better on video than it felt though. Knee sleeves should help a little too.

Many moons ago, when I squatted low bar, I used to have that ankle pronation issue you are talking about. The thing is, I am not sure how much of it has anything to do with low-bar as opposed to me being so new to it all. Your squats look so good expect for that contact with the ground getting messed up at times. I hope you'll get that sorted.

Life notes
Going to a 5 year old kids birthday party today with the fam. I'm really hoping there's cheeseburgers. I've been craving burgers for the last few weeks. Cheeseburger limit is 2. I'll try to limit myself to 1 slice of cake though... but I've failed the last 3 times there was cake in front of me. Ultimate test of willpower incoming. I really hope my 6 year old behaves. It's so hit and miss with her.

I'm getting pretty damn lean, but I'm not exactly liking what I see though. I was hoping to have a fuller chest and more vascular forearms. I've always wanted vascular forearms. Instead, the most vascular part of my body is my lower abdomen, which I don't even really like. I can't believe my thighs are still fat. Just finally starting to see a little bit of separation in my quads. Abs are looking killer though.

I know the power of cakes, mate! Damn you, cakes!

It looks like you've made quality progress over time. Sadly we can't control where the body removes the fat from. But if you keep progressing at this rate, it won't be long before your quads pop out the way you want them to. Although it might require a bit more cake-discipline.

[Millz12323]

Awesome work Brother! Congrats on the scale/progress.

Thanks m8!

Many moons ago, when I squatted low bar, I used to have that ankle pronation issue you are talking about. The thing is, I am not sure how much of it has anything to do with low-bar as opposed to me being so new to it all. Your squats look so good expect for that contact with the ground getting messed up at times. I hope you'll get that sorted.



I know the power of cakes, mate! Damn you, cakes!

It looks like you've made quality progress over time. Sadly we can't control where the body removes the fat from. But if you keep progressing at this rate, it won't be long before your quads pop out the way you want them to. Although it might require a bit more cake-discipline.

I have similar ankle issues everywhere... same problem with Highbar squat, same issue when I run. I've had flat feet my entire life which is the primary reason for this. The weird thing is that most physio's would diagnose it as poor ankle mobility/dorsiflexion, but when I do ankle mobility tests they come out okay... and I can front squat ATG, which requires a much higher degree of ankle dorsiflexion than Lowbar or high bar.

Poor ankle dorsiflexion is only a small part of the problem and the bigger part of the problem is likely poor motor control when doing certain movements. That's the kind of thing which is hard to fix because these motor patterns have been ingrained my entire life. I'm sure I'll figure it out one day though and maybe I'll be able to squat without heeled shoes in some far away day.

Sadly there were no cheeseburgers at this party yesterday and luckily there wasn't much cake to go around. This was my wife's best friends kid so we were there pretty long, from 3-8pm. I went to town on the pizza. Somewhere between 8-14 square slices of pizza, 2 beers and spinach dip with various things, and 1 small slice of cake. This technically replaced 3 meals for me though (lunch, dinner and nigh snack).

[Millz12323]

Sunday July 7th - 351 - Bench day (PR, JOKER, FSL) - 5's week


Bench
Warmup
155 x 5
175 x 5
195 x 5
225 x 1 (joker)
235 x 1 (joker)
240 x 1 (joker)

Pendlay Row
135 x 7
155 x 5
175 x 5
195 x 5
225 x 2

Flat Dumbell Bench
70 x 9, 9, 9, 9, 9

Dumbell Row
70 x 10, 10, 10, 10, 10

Assistance
Curls and Skull crushers

Workout Notes
I feel much safer benching in a rack with safeties.. but I had a hard time feeling tight while unracking the weight. Will take a bit of getting used to. 240 x 1 went okay, so I'm pretty sure I'll get 250. If 250 moves well, I'll try 260. If it moves poorly then I'll try 255. If I fail 250 then the cut is over.

Pendlay row - 225 is too heavy for me. This was kind of silly to attempt it.

Flat Dumbell bench - did these with my feet up. I filmed the second set which unfortunately was the most wobbly but I like these and I'm going to be looking to up the weight next week on them.

Not much else to say about this session.

Life notes
Went to a kids birthday party yesterday and It's always funny to see peoples reaction to me if they haven't seen me in a little while. I go from fat and sloppy looking to lean and fit within a 6 month time frame. I get kind annoyed with comments and peoples opinions on "which diet is best"... Is it keto? Is it IF, Paleo? Overate a crap tonne of pizza. Which sparked more annoying comments like.... how do you lose weight and also eat carbs? The fitness/nutrition industry is so toxic with all the misinformation. My own wife doesn't believe the things I tell her.

[Millz12323]

Wednesday July 9th - 1pm workout
351 - (PR, JOKER, FSL - 5's week)

Evening Run - 3 miles: 23:00 7:28, 7:45, 7:47

Sumo Deadlift
Warmup
275 x 5
315 x 5
355 x 5
405 x 1 (joker, mixed grip no straps)
425 x 1 (joker, mixed grip no straps)

Conventional Deadlift

295 x 5, 5, 5, 5, 5 (double overhand , no straps)


Assistance
Leg extension 2 sets
Abs 2 sets
Calves 2 sets



Workout notes

The dude from Lu Strength sent me the video from the Deadlift 5 rep PR from the other week.. Doing the math and it looks like it may not have been a PR at all. These are KG plates and he told me this is 195 kilo (429 pounds). If the white plates are 10 kilo plates then it's 195, but they're probably 5 kilo in which case this is 185kg... only 407 pounds which is far from a PR. Going to send him a DM on Instagram tomorrow to confirm.

Anyway.. Deadlift today moved really well and I think If I'm going to pull singles I'm not going to use straps and just opt for mixed grip. I lose so much power while I'm getting the straps into position. There's a chance I pull a new 1RM pr next week which would make me extremely happy this deep into a cut. 440 is the goal and if it moves well I'm going to throw on 465 to test a new 5 pound max. 425 moved really fast today.

Conventional DL felt great too. Very fast and strong reps. I like doing work at a lower percentage so that I don't have to use straps and get to work on my grip strength.

I almost never do leg extensions and I get reminded every time I do them, why I don't. These freaking burn so bad and kind of make me hate training. Gets a solid pump in my quads though.

Somebody in the locker room asked me if I'm going to compete... I'm like huh..... in what??? Bodybuilding?? Dude is like yeah man you look great. I'm like mannnn... have you seen these calves?? I'll get laughed off the stage... and I'm not THAT lean... not in bodybuilding. Maybe I'll do a power lifting meet sometime next year.


Running notes
It's so much easier to run when the sun goes down. When I have my deload in 2 weeks I'm going to try and set a 3 mile PR and will make sure to run after dark. Will be happy to just shave 5 seconds off my current PR. I'm happy with any progress baby steps or huge strides.

[JohnButz]

Awesome work! The conversations about training/nutrition etc. at the party seem to be a daily occurrence anymore for me as well. Don't get me wrong, I will discuss this stuff with anyone, anytime, but I have found that 9/10 times someone will ask a question like they did to you about eating pizza (as if this one moment/meal in time is exactly how you always eat) and I get the impression that they really are not listening to what I'm saying (calories +/- are focus one, macros, timing, tools like fasting etc.) Seems like most are looking for a magic bullet.

[Millz12323]

Awesome work! The conversations about training/nutrition etc. at the party seem to be a daily occurrence anymore for me as well. Don't get me wrong, I will discuss this stuff with anyone, anytime, but I have found that 9/10 times someone will ask a question like they did to you about eating pizza (as if this one moment/meal in time is exactly how you always eat) and I get the impression that they really are not listening to what I'm saying (calories +/- are focus one, macros, timing, tools like fasting etc.) Seems like most are looking for a magic bullet.

This is the exact impression I got... not really listening to what's being said and looking for some kind of shortcut or magic when it's really just very simple

[Millz12323]

Wednesday July 10th
351 (pr, joker, fsl). 5's week

Morning weight - 167.9

OHP
Warmup
85 x 5
105 x 5
115 x 5
135 x 1
155 x 2

Weighted chins
BW x 2 , 3, 5
10 x 5
20 x 5
30 x 3
40 x 5

Incline Dumbell
65 x 8, 8, 10

Wide grip pull ups
BW x 5, 5, 10

OHP
95 x 5, 5

Barbell curl, tricep extension, facepull

Workout notes
OHP felt heavy today. That second rep at 155 was RPE 10. I wasn't supposed to push close to max this week or even do any joker sets but whatever. I'd rather enjoy my training than always do what's written in my program so I have no regrets. They really need to sort out the air conditioning situation at this gym. It's bloody unbearable.

I get a sharp pain in my left wrist from doing straight bar curls so I can't do then anymore which is a shame because they pump up my puny forearms pretty good.

No videos today. Happy to be done with this training week and onto a much more interesting, but potentially very disappointing one next week. Goals for next week:

Squat - 350 for a single (unlikely)
Bench - 250 for a single (likely)
Deadlift - 435 for a single (100% will get this and may try for a 5 pound pr at 465)
OHP - 160 for a single (50/50)
Weighted chin - +55 for a double

[Millz12323]

Thursday July 11th

Hard Run weight at the time of run 170.0

Another PR!

3 miles in 22:03 (7:03, 7:25, 7:35) - 49 second improvement

Notes
I took a pre workout before this run lol... and this was a pretty massive PR. Coincidence?

My goal when I started jogging again in May was to beat my all time best of 22:53 by the end of the year, and I've just beat it by 49 seconds which is not insignificant. I caught a red light and had a pretty bad head wind for the last 3/4 of a mile of this run. I'm going to need to move the goal post for my jogging.

I'm really starting to feel a lot lighter on my feet. New 3 mile goal by the end of October 21:30.

[Millz12323]

99% sure I have a hernia. Spotted a weird bulge tonight in the shower. Going to the doctor in the morning. Can't sleep cuz I'm pissed off.

[MSKFAHIM]

99% sure I have a hernia. Spotted a weird bulge tonight in the shower. Going to the doctor in the morning. Can't sleep cuz I'm pissed off.

I hope everything will be fine and it's something else you are noticing now. We can't be sure without the doctor checking it out. Let's wait until the morning and figure it out then after the doctor takes a look at it. Wish you all the best.

[JohnButz]

Oh man. Very sorry to hear. Keep us posted Brother.

[Millz12323]

False alarm folks. Doc says not likely to be a hernia. Seems like swollen lymph nodes. Says to keep an eye on it and if it gets worse or not better In the next 2 weeks then to come back.

That's a pretty big relief I think.

[JohnButz]

False alarm folks. Doc says not likely to be a hernia. Seems like swollen lymph nodes. Says to keep an eye on it and if it gets worse or not better In the next 2 weeks then to come back.

That's a pretty big relief I think.

Very good news!

[MSKFAHIM]

False alarm folks. Doc says not likely to be a hernia. Seems like swollen lymph nodes. Says to keep an eye on it and if it gets worse or not better In the next 2 weeks then to come back.

That's a pretty big relief I think.

YAY!

Really happy for you, mate!

I've had swollen lymph nodes but they are always small and in places where one cannot possibly be herniated :P

Anyway! It's real good news.

[ECGordyn]

False alarm folks. Doc says not likely to be a hernia. Seems like swollen lymph nodes. Says to keep an eye on it and if it gets worse or not better In the next 2 weeks then to come back.

That's a pretty big relief I think.

Yeah, good news, you've been on a strong roll. Can you train as usual with that condition?

[Millz12323]

I've been without my home computer for most of the last week. I decided to upgrade my computer with AMD's new Zen 2 chips release last Friday the 12th (my inner nerd couldn't wait), and then I got really busy at work/home and also had some trouble getting the computer up and running so I've been missing from the forum, but still training.

Highlights from the training week

So this week was a week where I'm supposed to push a heavy single to see if I can still lift within 5% of my previous max. I was able to hit all the targets so I guess I'll keep dieting. I have a vacation booked on Sept 8 and just for funsies I'd like to see how lean I can get.

Deadlift - Previous max 460
395 x 12
455 x 1

Squat - previous max 370
280 x 9
350 x 1

Bench - Previous max 265
250 x 1
260 x 1 (failed but I was so fkin close)
210 x 5 (failing the 260 really made this set hard)

OHP - Previous best 175 @ 175 bw
155 x 1
165 x 1
175 x 1
125 x 10

Weighted chin - previous best +45 x 3
55 x 2
60 x 2
65 x 2
70 x 2

Training notes

Deadlift - I feel really good about this lift right now. It feels much more natural to do heavy singles without straps and just use a mixed grip. I probably could have pulled heavier than 455. I did the 395 x 12 after the 455 single

Squat - The never ending thought process on this one. I always feel I need to go back to drawing board with this lift and change my form. I haven't found the optimal stance for my body type yet. Anyway... 350 x 1 was a grind. I did the 280 x 9 afterwards and when I watched the video all the reps were kind of high and I was disappointed. I've been doing highbar as an accessory and I think I'm ready to go back to high bar soon maybe

Bench - 250 x 1 moved okay, and I thought I had 260. I was so bloody close to getting it but failed the rep. Doing the 210 amrap afterwards was a complete fail... note to self... taking a set to complete failure will ruin the rest of your training session. I think I'm going to try a narrower grip again on this. When I do dumbell bench, I bring the dumbells down pretty close to me which feels stronger than if I have them out so I'm thinking I may be stronger bench with an even narrower grip than I take now.

OHP - The last time I did heavy singles here I was 10 pounds heavier and I got 175 for a single @175 body weight. I'm pretty damn happy to get 175 for a single but @ 165 body weight. It was a grind, but it was LESS of a grind than last time.

Weighted chin - I never trained this left seriously before so my "previous max" isn't real but I"m really looking forward to progressiong on these. I'm not sure if getting +100 pounds for a single by the end of the year is a realistic goal but I'll make that the goal.

Running notes
3.5 miles : 31:01 (Saturday the 13th)

800m x 4 (3:18, 3:15, 3:22, 3:21) - total distance 1.988 miles in 13:19 (If I could run this pace for 3 miles I'd run it in about 20 minutes) - Thursday the 18th.

This was the first time I did this type of workout with the 800m x 4. I took about 2-4 minute break between each 800m run. This was actually really hard and I didn't enjoy it at all, but I feel like doing runs like this is going to be the key to running a much faster 3 miles. Based on how this went though, I think 21:30 is a reasonably tough goal for my 3 mile run this year.

Also... I really don't enjoy running very much. Not sure why I've been so religious about it for the last 2 months. I'm a junky for progression.

[JohnButz]

Outstanding work Brother! Great progression all the way around. I do think that the 100# chin is very doable for you as a goal.

[ECGordyn]

That 350 x 1 squat looks fine, man. I think you fidget too much trying to set your stance, but your form and bar speed are really good. It looks better than it feels. Strong numbers all through

[Millz12323]

That 350 x 1 squat looks fine, man. I think you fidget too much trying to set your stance, but your form and bar speed are really good. It looks better than it feels. Strong numbers all through

Thanks man. I really do fidget A LOT trying to find my stance. I don't know how to solve this issue. When I look down after I take a few steps back, I always have one foot pointed out way further or have one foot much wider so I fidget trying to get things back to even.

I was okay with the 350 x 1 squat. I feel like I got deep enough for it to be acceptable. I did an AMRAP afterwards at 280 pounds which I didn't like, linked below. I just really don't like this lift lately. I can't decide on a stance width that works for me. Highbar has felt quite good lately so I think It may be time to go back to HB pretty soon.

[Millz12323]

Saturday July 20th training
I'm doing a deload week where I test my training maxes to see if the'yre appropriate for the next block of training. I'm not doing any supplemental work and very light on accessories this week.

Saturday was squat day.

Current TM = 295
Proposed new TM = 300

I failed to get 5 reps at 300 so I'm going to keep it at 295. I reckon it was just a bad training session. I felt under-recovered from the 800m repeat runs I did on Thursday night. I was sore when I woke up and knew it was going to be a rough session soon as I walked into the gym. Either way.. Will keep the squat TM at 295.

I went to a wedding on Sunday night and ate everything in sight and got reasonably drunk as I almost always do when provided the opportunity to go back to my degenerate ways. Skipped my Sunday training session and moved it to Monday. Kept eating a lot on Sunday and overate on Monday too. It looks like I'll end up having this training week eating around maintenance or slightly above. Same thing happened last time I deloaded.


Monday July 22nd

Bench day

Current TM = 230
Proposed new TM = 235 (got 5 clean reps here) so I'm going to increase this to 235 for the next training block. I'm experimenting with a narrower grip again (I need to stop experimenting but I can't help it).



Tomorrow is DL day which I really look forward to lately.

Current TM = 415
Proposed new TM = 425 if I get 5 strong reps tomorrow.

[Millz12323]

July 23rd - Deadlift Day - Deload/TM test week


SUMO DL
Warmup
295 x 5
385 x 5
425 x 5


Notes
Hadn't gotten much sleep the last few nights. Wedding on Saturday night and we came home to a broken air conditioner on the hottest day of the year. Sunday was a disaster and the little one had a fever so up all night on Sunday and Monday night.

385 felt really heavy considering this is a weight I got 12 reps with last week. There was a real possibility I wouldn't get 425 up. Anyway, I ended up getting it but all the reps were slow and hard.

I have OHP tomorrow to see if I can get 135 x 5. This should be the easiest of the TM test week lifts... I think at least.

Feeling pretty drained and been eating over maintenance since Saturday. Weight is up to 168 from a 164 low. Going to get a jog in tonight and on Thursday.

[Millz12323]

July 24th

DELOAD/TM test WEEK - OHP day
Morning weight 167

OHP
Bar x 10
Bar x 10
65 x 5
95 x 5
115 x 5
135 x 5

Chin ups
BW x 5
+10 x 5
+20 x 5
+30 x 5
+45 x 5

Notes
Glad to be done this TM test week. Really boring training week. I've been eating at or above maintenance all week and it's actually causing me to feel substantially hungrier than usual which is extremely annoying. I don't now how I'm going to jump back into a deficit but I almost don't want to. Anyway.. I'll sort of just play it by ear.

Hit my rep goal on bench, ohp, and deadlift. Failed the squat but I'm okay with it. Going back to portals template for 531 that has me doing 5x5's at a higher percentage compared to the current FSL, PR, Joker template.

[Millz12323]

Thursday July 25th

Evening jog: 22:54 (7:17, 7:49, 7:48}

Notes
Pretty disappointed at my eating habits this week. I've been going ham on chocolates and other sweet delectables after my meals. I hit a low weight of 164. last week and I weighed in this morning at 169.5. I look significantly fluffier in just a week of overeating. I know some of it is in my head and a lot of it is water weight but I've got a vacation coming up in about 5 weeks and I wanted to look my best for this trip so that I could have proof that I got lean once in my life. (YOLO .. Your only lean once?)

Been contemplating ending the deficit and just going into a bulk but I have this vacation.

https://imgur.com/gallery/nkJb7yg

Been in a pretty steady deficit since the end of January losing on average 1 pound per week since then. Anyways... not sure what I'm going to do but I wanted to put this in writing so I could look back at it a few weeks, months, years from now and see what I was going through.

[JohnButz]

Solid work and I do believe that you will arrive at top condition for the trip. Also very kick #$^ run times on the evening jog. Very impressive!

[Millz12323]

Solid work and I do believe that you will arrive at top condition for the trip. Also very kick #$^ run times on the evening jog. Very impressive!

Thanks m8!

[Millz12323]

Friday July 26th

Squat day - Portals 5x531 leader template - Squat day - 5's week


Squat
Warmup
190 x 5
220 x 5
250 x 5, 5, 5, 5, 8

OHP
Warmup
65 x 5
95 x 5
115 x 5
135 x 8

Weighted Chin
BW x 5
10 x 5
20 x 5
30 x 5
45 x 7

Conventional DL
315 x 5
315 x 5

Notes
Pretty meh session. I'm back to eating normal... at least for today but have family outings on both days of the weekend. Going camping somewhere near Niagara falls tomorrow and then to visit my parents at their cottage.

My training week got pretty messed up and after tomorrow I'll have trained for 6 days straight which is very unusual... It was supposed to be a deload week. Got bench and Sumo DL tomorrow. Legs feeling tired. Will see if I can get 425 x 5 at 6am on some beat up legs.

[Millz12323]

Saturday July 27th

Bench
155 x 5
175 x 5
200 x 5, 5, 5, 5, 8 (don't remember how many I got on the last set. I think 8 or so)

TBAR Row
Don't really remember the weights I used... I think it was like.

45 x 5
90 x 5
120 x 5, 6, 7, 8, 8

SUMO DL
295 x 5
385 x 5
425 x 5

Assistance
Some Fluff and pump bicep curls


Tuesday July 30th

OHP
95 x 5
110 x 5
115 x 5, 5, 5, 5, 11

Pull/Chinups
BW x 7
10 x 5
20 x 5
35 x 5, 5, 5, 5, 7

Squat
205 x 5
265 x 5
295 x 5

Assistance
Abs, calves, face pulls and hamstring curls .. 2 sets each

Evening Run
3 miles in 22:11 (7:06, 7:28, 7:37)
That's only a few seconds slower than my all time PR set a few weeks ago.

Notes
Feeling a little unmotivated with life lately. Haven't been enjoying cooking lately and things at home with the the family aren't great plus business has been lousy the last few months. Training really brings some good balance to my life during times like this. I went ham on food during the weekend while out at my parents cottage and camping with the inlaws. Weight has gone from 164 last week up to 172 yesterday morning and back down to 168 this morning and likely back down to around 167 tomorrow morning. I'm trying to get to a 165 moving average by vacation time (September 8th).

Had some pretty bad hip shift on that last rep on the deadlift which I've never seen before because I've never filmed from this angle. Really not enjoying squatting but overall enjoying the rest of my training.

Not sure if it's in my head, but training my hamstrings has a very positive effect on my running. Anytime I do a hamstring curl or do some kind of RDL, my running immediately after feels a lot more natural and I feel much lighter on my feet.