Stronger Than the Day Before

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  1. Stronger Than the Day Before


    My name is Don and I train with in a raw powerlifting style. I have my first competition coming up in April. I am currently running microcycles where I will cut weight for a while, maintain and do a strength cycle, and then cut weight some more. I would like to lift in the 198 lb. class.

    I started off about a month and half ago at a high of 226 pounds. I felt fat and lethargic, and the size simply didn't afford me any greater leverage, so I decided to start cutting weight. I weigh myself every morning, and came in at 212.2 this morning.

    The current cycle I am running, and plan to for 4 to 6 weeks depending on how my body responds, is a squat and bench only cycle. I'm actually only doing three movements and ab work this cycle; I squat Mon - Wed - Fri and bench Tues - Thurs - Sat. On bench days I also do neutral grip chinups between sets. Ab work consists of weighted static abdominal exercises (planks with a plate or two on my back, static cable holds) and weighted decline situps.

    I'll start my log with today's workout (Squats) (enhanced with the AWESOME Titan neoprene knee sleeves I got yesterday):

    Warmup

    Stretching (static and dynamic) X 10 minutes

    Bar X 6

    135 X 6 high-bar olympic style
    185 X 6
    225 X 5
    275 X 3
    315 X 3

    335 X 2 low-bar
    365 X 1
    385 X 1
    345 X 2
    345 X 2
    335 X 2
    315 X 5
    335 X 2
    345 X 1
    335 X 2
    315 X 4

    315 X 1 (3 sec. pause squat)
    315 X 1 (3 sec. pause squat)
    315 X 1 (3 sec. pause squat)

    Walk to my car and drive home X 1


  2. Good luck bud. Interested to see how your training works.
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.
    •   
       


  3. In man, get after it!
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  4. In!
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  5. Today was bench/chinup day. Weight on the scale this morning was 214. Don't think I gained 2 pounds in a day, so I'm attributing it to high glycogen/water retention from a high carb/fat/sodium day yesterday. Chinups between bench sets are full extension, deliberate on the eccentric and concentric portion.

    Warmup:

    General stretching, band pull-aparts (5 minutes)

    Bar X 8
    135 X 8
    185 X 8
    230 X 3
    235 X 2
    Chinups X 6
    235 X 2
    Chinups X 6
    235 X 2
    Chinups X 5
    235 X 2
    Chinups X 6
    225 X 3
    Chinups X 5
    225 X 3
    Chinups X 5
    205 X 4
    Chinups X 6
    205 X 3
    185 X 5
    Chinups X 3

    Prehab:

    2 cold beers applied directly to stomach.

    Workout aside from the warmup and prehab probably took less than 40 minutes. Tomorrow will be a little weird, as I normally lift alone, and tomorrow is a form check day so I'll be doing squats and deads with a partner for video and analysis. It'll be a short day too, since it's my girlfriend's birthday and I have to save my strength for extracurricular activities.
    •   
       


  6. Quote Originally Posted by Sean1332 View Post
    Good luck bud. Interested to see how your training works.
    Quote Originally Posted by TheMovement View Post
    In man, get after it!
    Quote Originally Posted by rob112 View Post
    In!
    Thanks for the subs guys. When I get a chance, I'll stop by your logs.

  7. Alright, got some video today, and boy is my squat ugly. I get down low enough, but I fold like a ****in' wet napkin. Bar comes forward a bit too. Oh well, need more ab work.

    Warmed up, hit 135 - 315 with high bar, switched to low bar, hit 345, and then 365. 365 felt like a grind because it came forward a bit. I need to work on squat form some more.

    Deads were pretty quick. Hit 225-405 for doubles, and then hit 445 for a heavy single (should be near 90%). The bar was a little in front of me. A bit disappointed with the whole session, felt like **** because it was rushed, but it was totally worth it. I went home and made chicken wings for my girlfriend. She had the biggest smile on her face while she ate them.

  8. You seem like a cool dude with a well-thought out plan. Best of luck.
    Remember why you started.

  9. Quote Originally Posted by thegodfather View Post
    You seem like a cool dude with a well-thought out plan. Best of luck.
    Thanks brosef. Appreciate the kind words.

    Workout went well today. Looking forward to my rest day tomorrow though.

    Warmup:

    20 pushups
    Band pull-aparts
    Stretching

    135 x 8

    Workout:

    6 chinups
    185 x 8 (last rep paused)
    205 x 3
    6 chinups
    240 x 2
    5 chinups
    240 x 2
    5 chinups
    240 x 2
    5 chinups
    240 x 2
    5 chinups
    240 x 2
    5 chinups
    240 x 2
    5 chinups
    225 x 3
    5 chinups
    225 x 4
    5 chinups
    225 x 5
    5 chinups
    185 x 10

    Weighted Plank
    70 lbs. X 45 sec.
    Plank
    1 min

    Weighted situps
    25 X 10
    25 X 10
    25 X 7
    BW X 8

    Ice cream cone for jaw rehab after last night.

  10. Subbed. Keep killing it bro.

  11. Quote Originally Posted by drewsicle3210 View Post
    Subbed. Keep killing it bro.
    Thanks man. As I sit here and eat my PB&J, I realize how little I am looking forward to my next cut. Oh well. Got another month of maintenance... which for me almost means eating whatever I want.

    For those interested, when I do my cutting microcycles, I do NOT count macros. I cut out carbs at dinner for the first week, then I cut out the carbs at dinner and lunch for the next three weeks. I eat all of my carbs (aside from some in a PW shake) at breakfast, and keep everything else clean - cook with coconut oil, eat chicken and lean beef (sirloin or 90% lean ground or better - used to be able to find some 97% lean near me which was awesome), and lots of veggies. I eat 3 whole eggs every morning with two pieces of whole grain toast, though during my cut I cut it down to two eggs just to find another place to cut calories from. I also stop drinking, and stop snacking after 10 am. Seems to work okay, though I'm not sure how much fat and how much muscle I am losing; I didn't lose strength after I lost 13 pounds or so last time, so this time we'll see.

  12. Name:  NoodBack.jpg
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    Noodz for the progress shots.
    任重道远

  13. Alright, it's an off day, so in lieu of numbers and reps, I'm gonna provide a recipe. I plan on putting recipes in here often. My girlfriend and I both have some culinary experience, so we play around with food a lot and usually end up with some pretty tasty, healthy dishes.

    Today I made some chicken tenders in a peanut sauce. Recipe as follows:

    Ingredients:

    Decent satay sauce base (1 jar, I used Trader Joe's)
    Peanut butter (half jar, non-sweetened)
    Honey
    Chicken Tenders (thawed, 2 pounds)
    1 large onion
    Soy sauce
    Salt
    Pepper
    Garlic powder
    Miso soup (powder or broth, if powder make sure you mix it into some hot water to make soup out of it)
    Mirin
    Coconut oil
    Turmeric


    Considerations before cooking:

    If you want less salt, simply leave out salt as a seasoning for the tenders and use low sodium soy sauce. You can also use a low sodium chicken broth instead of the miso broth, but the flavors in the miso are obviously more in keeping with the asian theme. The sauce will be thin, so it's not really that big a deal.

    To start:

    Mix the satay sauce, the peanut butter, a couple tablespoons of honey, soy sauce to taste and preference (I probably used about 2 tblpns), fresh cracked black pepper, some mirin (once again, 2 tblspns), some turmeric, and the broth together in a large bowl. I don't have measures for the broth, but you'll want at least two cups - you want the broth to be thin, but not watery. For spices, I go by taste preference, so add in small amounts until you reach the desired flavor. You want the peanuts to be the star, and everything else should enhance the peanut flavor and add spice/asian flavors in the background. It should flow easily, but have sticking power on the sides of the bowl. I don't just straight up use the satay sauce because 1. it's too chili-powder tasting, 2. it's too thick, and 3. it doesn't have enough peanut flavor. Adding these ingredients really kicks the flavor up a bit, and keeps the sauce from just glomping on to the chicken.

    Once you have the simmer sauce finished, put it in a deep pot (stock pot or deep sauce pan) on medium heat. Chop the onion up into big chunks and throw it into the pot to simmer with the sauce. It's really just in there for the aromatic flavor.

    While the sauce and the onion are getting their flavor love on, put a cast iron or stainless steel sautee pan on high heat. Add the coconut oil generously - you won't be pouring from the pan into the stock pot, so anything that doesn't stick to the chicken will be discarded. Coconut oil adds a little more flavor to the dish; in fact, I wanted to add coconut milk to the recipe, but didn't have any. If you do, I'd substitute a cup of the coconut milk for a cup of broth. Let the chicken brown on both sides, and season it with salt, pepper, and garlic powder while it browns (or don't, whatever). Once the chicken is done being browned, add it to the simmer sauce. Once all of the chicken has been added, drop the temperature to low or medium low (depending on your stovetop) and cover the pot. Let it simmer with the chicken until the chicken cooks through. I use a meat thermometer to tell when it is done, but you can go by feel too. The chicken should be firm, not soft, to the touch. It should take a good 15 to 20 minutes if the simmer heat is low and it is covered.

    You can eat the chicken with as much or as little sauce as you want. That's the beauty of this kind of cooking; the sauce will impart a ton of flavor to the meat, and if you don't want the excess fat and sodium and carbs, you can just remove the majority of the sauce from the chicken and eat it with brown rice or some greens or whatever boring thing you want to do. I'll be joining you with that in about 4 weeks.
    任重道远

  14. SKWATZ

    Today... was dog-****. I felt weak and winded the entire time. I was awakened around three A.M. by the sound of what, at the time, I thought were poltergeists trying to steal my soul. Turns out my bedroom window was open and Mother Nature decided to possess the skies and earth around my house. The rain sounded like it was being pelted at the earth by angry Old Testament God, and the wind howled like whatever creature scares the ever loving excrement out of banshees.

    I did not sleep much after that.

    To top it off, something just felt off with my body. I think it's time to cycle off the ephedrine.

    I did not feel like going to the gym, but I did anyway, and punished myself for being a little bitch on my last set of squats.

    Warmup:

    Stretching (emphasis on glutes, hammies, and hips)
    Leg swings X 10, both sides
    Hip circles X 15, both sides
    Body weight squats with a pause at the bottom, using my elbows to push out my knees X 10

    Bar X 6
    135 X 5
    185 X 5
    225 X 5
    285 X 3
    315 X 1

    Working Sets:

    315 X 3
    335 X 2
    355 X 1
    365 X 1
    335 X 2
    345 X 2
    365 X 1
    335 X 2
    345 X 2
    315 X 3
    315 X 5
    225 X 12 + one pause rep

    Last set sucked hard. Whole workout took way too long... must've been in the rack near an hour. Like I said, the final 225 X 13 was for being such a ***** all day.

    Ate a Snickers and had a coconut water post workout. Weight today: 213

    Tomorrow is bench.
    任重道远

  15. Crappy days come and go, mother nature on the other hand....well hope ya house isnt in 2 bad of shape
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  16. Quote Originally Posted by TheMovement View Post
    Crappy days come and go, mother nature on the other hand....well hope ya house isnt in 2 bad of shape
    Thanks, haha. House is fine. Sounded pretty crazy outside (even after I closed the window), but there aren't any trees too close by. I was worried though; I remember when I was a kid and we'd get storms in the Midwest there'd be branches and sometimes even trees knocked over the next day. Sounded kinda like that last night, but no damage today.

    I'm loading up on food tonight to go battle the iron again tomorrow, so hopefully I'll feel better. Thanks for stopping by!
    任重道远

  17. subbed

  18. I need to find a new gym time. Too many curl monkeys later in the evening. I actually saw someone... in the squat rack... using an EZ-curl bar... doing overhead presses... with a reverse grip... and about 65 lbs. total weight. They never squatted or deadlifted.

    Anyway, aside from that abortion, things went pretty well today. I think powerlifting is an honest sport, in that it forces you to be honest about yourself. I wonder how many good powerlifters would've been great powerlifters had they nurtured the embers of a low, slow, constantly burning rage deep down inside of them? I think you have to have something to reach into if you want to progress. I had three sets or so that went something like this:

    Unrack
    Bar feels a little unstable
    Still feels like **** on the way down
    Out of the hole
    Oh **** oh **** oh **** oh ****
    I'm gonna die
    How do I bail on this
    **** that
    Let's bench
    Rack

    This told me I need more confidence. If I have the strength to finish the lift, my resolve shouldn't waiver. I should know the lift will be completed. Ed Coan was a big proponent of visualization. He said in his workout tapes, "I never worry about making a lift, because in my mind I've already made it before I even unrack the bar." Something along those lines anyway.

    Here's what tonight's workout looked like:

    Warmup:

    SOS

    Working Sets:

    chinups X 6
    205 X 4
    chinups X 6
    225 X 4
    240 X 2
    chinups X 6
    245 X 2
    chinups X 6
    240 X 2
    chinups X 6
    240 X 2
    240 X 2
    chinups X 6
    235 X 2
    235 X 2
    chinups X 6
    225 X 2
    225 X 3
    chinups X 6
    135 X 15
    135 X 15
    chinups X 6

    Post-workout Dark Snickers was delicious.
    任重道远

  19. Very good point on the confidence. It makes a huge difference.

    Commercial gyms at night are horrible. That is why I always go early if possible to avoid that ****. It is ridiculous.
    Training Log
    http://anabolicminds.com/forum/workout-logs/271254-what-aw-hell.html
    "Jackie Treehorn treats objects like woman man."

  20. Being a "Y" guy I know the pains lol, least I curl what kids squat in the rack lol

    Glad ya found adversity within your mind, and are beating it. Makes a world of difference
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  21. Quote Originally Posted by rob112 View Post
    Very good point on the confidence. It makes a huge difference.

    Commercial gyms at night are horrible. That is why I always go early if possible to avoid that ****. It is ridiculous.
    Yeah man, confidence is key. I have it when I deadlift and squat, just not when I bench. That's probably because bench has always been my weakest lift, so I never feel that great while I bench. My confidence has greatly improved under the bar in the last couple of weeks, though. 245 X 2 was a PR.

    Quote Originally Posted by TheMovement View Post
    Being a "Y" guy I know the pains lol, least I curl what kids squat in the rack lol

    Glad ya found adversity within your mind, and are beating it. Makes a world of difference
    Oh the Y.... haven't been there since I was a kid. Yeah, I definitely feel like I'm at war when I lift. Fight or flight. I've really felt it these last few weeks, with much of my lifting being at or over 90%. There have been a few close calls.
    任重道远

  22. Oh man alive, that was intense.

    Skwatz!

    Warmup:

    DeFranco's Agile 11 (more like agile 9.5, since I didn't do the mountain climbers and my mobility sucks)
    Light Squats

    Working Sets:

    315 X 3
    335 X 2
    345 X 1
    365 X 1
    385 X 1
    365 X 1
    345 X 2
    335 X 2
    365 X 1
    335 X 2
    315 X 6
    225 X 16 - Not a typo. This was a dumb idea.

    Tiger balm for the lower back and cold beer for the knees.
    任重道远

  23. I cheated on myself. I knew it would happen.

    My thinking was that since my lower back was sore from all the benching, I would do some low rack pulls with lighter weights in order to loosen things up and get some healing blood in there. Well, I underestimated how addicted I am to pulling heavy weight. It has figuratively been torture for me to not deadlift these past couple of weeks.

    So, light weight became heavy singles.

    Workout as follows:

    Warmup:

    Band pull aparts
    Rotator cuff warmups
    Light benching

    Work sets:

    185 X 8
    Chinups X 6
    205 X 3
    Chinups X 6
    225 X 3
    245 X 2
    Chinups X 5
    245 X 1 - Paused
    240 X 1 - Paused
    Chinups X 5
    240 X 1 - Paused
    240 X 2
    Chinups X 6
    235 X 2
    235 X 2
    Chinups X 6
    225 X 3
    225 X 3
    185 X 8

    Deadlift from bottom pins of squat rack (about 3, 3.5 inches off the ground)

    Bar X 8
    135 X 5
    225 X 5
    315 X 3
    365 X 1
    405 X 1
    455 X 1
    500 (yes, I put the 2.5s on) X 1
    515 X 1
    405 X 1

    Walk home in shame.
    任重道远

  24. Hate it when that happens
    Current Log: http://anabolicminds.com/forum/workout-logs/277069-new-year-new.html#post5232295

  25. Skwatz.

    Sore, sore back and hips today. All of the heavy lifting is starting to get to my joints. It's okay though, because I got me a rest day coming up on Sunday.

    Played around with my squat stance today, and I find that I have a much easier time getting to depth and sitting back with a shoulder-width stance. I might just switch to it permanently.

    Warmups:

    Agile 11-ish
    Light squats

    Working sets:
    315 X 3
    335 X 2
    345 X 2
    365 X 1
    375 X 1
    385 X 1
    335 X 2
    345 X 2
    365 X 1
    315 X 3
    345 X 1
    365 X 1
    335 X 2
    365 X 1
    315 X 3
    335 X 3
    365 X 1

    Holy ****... I did not realize I did that much volume today.
    任重道远

  26. BENCH!

    Raining PRs up in this piece.

    WARMUP:

    Band pull aparts
    Pushups

    WORKING SETS:

    205 X 3
    6 Chinups
    225 X 2
    6 Chinups
    245 X 1
    260 X 1 - PR
    250 X 2 - PR
    235 X 2
    6 Chinups
    225 X 3
    235 X 2
    6 Chinups
    235 X 3
    5 Chinups
    225 X 1 - Paused
    225 X 1 - Paused
    185 X 12
    6 Chinups


    Went a little easier today overall, and smashed PRs. Never ever doubled 250, and it felt great. So far, I am quite happy with my program's results on my bench. It hasn't moved like this in a year.
    任重道远

  27. Quote Originally Posted by Dimitrius View Post
    Thanks man. As I sit here and eat my PB&J, I realize how little I am looking forward to my next cut. Oh well. Got another month of maintenance... which for me almost means eating whatever I want. For those interested, when I do my cutting microcycles, I do NOT count macros. I cut out carbs at dinner for the first week, then I cut out the carbs at dinner and lunch for the next three weeks. I eat all of my carbs (aside from some in a PW shake) at breakfast, and keep everything else clean - cook with coconut oil, eat chicken and lean beef (sirloin or 90% lean ground or better - used to be able to find some 97% lean near me which was awesome), and lots of veggies. I eat 3 whole eggs every morning with two pieces of whole grain toast, though during my cut I cut it down to two eggs just to find another place to cut calories from. I also stop drinking, and stop snacking after 10 am. Seems to work okay, though I'm not sure how much fat and how much muscle I am losing; I didn't lose strength after I lost 13 pounds or so last time, so this time we'll see.
    I like this. POWERBUILDER myself. I compete as a poweifter but train as a BB. Btw, sub'd.
    Lets Say you do everything that you are supposed to do. You check all the boxes. You Believe, you prepare, you work, you fight, and you know your why, and Life still catches you on your blindside..... Just remember Failure Is Never Final !!!!

  28. Congrats on the rep PR
    Controlled Labs Board Rep
    [email protected]
    CONTROLLED LABS products are produced in a GMP for Sport certified facility.

  29. Quote Originally Posted by HokiePride View Post
    I like this. POWERBUILDER myself. I compete as a poweifter but train as a BB. Btw, sub'd.
    Thanks! Powerbuilding was always a cool concept imo. I do a somewhat powerbuilding style training regimen on my less heavy cycles - usually train the main movement for 3-6 reps for 4 or 5 sets and then do accessory exercises in the 8-12 rep range, unless the accessories are also heavy movements - good mornings, barbell rows, etc. Then I'll hang out in the 4-8 rep range. Thanks for the sub! I'll be changing back to my normal training style in a couple weeks.
    任重道远

  30. Quote Originally Posted by Sean1332 View Post
    Congrats on the rep PR
    Thanks! Looking to set a heavy rep PR on skwatz soon, maybe Monday or Wednesday.
    任重道远
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