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Segansational's Motivation Log

There must be something off on my form or alignment while I'm pulling as even 135# caused me to pause. Didn't hurt anything, but left side had that sense of an underlying twinge just on the top of my backside/hip. Again, just listening to my body I stopped here.

Sounds identical to where @SkRaw85 and I had DL related issues. After many specialists, massage therapy, chiro, imaging, etc the solution for me was very light RDL's to improve posterior strength and rom, as well as very very high rack pulls to get the value of heavy stimulation on the system.

by light weight I mean 95lb RDL's taken out of a rack when I had a 455lb deadlift for sets of 20. and by heavy weight, I mean about 385lb rack pulls nearly as high as I could get them, over the knee, when 135lbs from the ground was painful enough to make me puke.
 
This might not be your problem, but for me when I was having issues with the deadlift I had to narrow my stance. I was trying to be to wide and nothing worked and it was ****. I’m just a tad under shoulder width which feels super narrow but way better for me.



Sounds identical to where @SkRaw85 and I had DL related issues. After many specialists, massage therapy, chiro, imaging, etc the solution for me was very light RDL's to improve posterior strength and rom, as well as very very high rack pulls to get the value of heavy stimulation on the system.

by light weight I mean 95lb RDL's taken out of a rack when I had a 455lb deadlift for sets of 20. and by heavy weight, I mean about 385lb rack pulls nearly as high as I could get them, over the knee, when 135lbs from the ground was painful enough to make me puke.

Will actually try both of those things moving forward too. I forgot about your RDL fix @Dustin07

Haven't done a proper cardio session in a bit and it showed. 27 mins on the bike, followed by 2x5 mins heavy bag work had me fully gassed.

This week has been a bit of a drag so far, between end of year work deliverables, prepping (or lack thereof) for holiday season / gift shopping, planning for this big vacation in March, and other general life things I seem to keep forgetting... stress is definitely at a high right now, as is my temper. Things should get a bit better after today's workday ends, as people start to dissappear until the new year, so just trying to make it through the week...
 
Your cortisol is already high from the cycle/PCT, and your test is low, and probably low relative to estrogen typically.

If you have an Ashwagandha sup or something like SNS Stress & Anxiety or Mood Support, now’s the time.
 
So, the investment thing is a real consideration. I mean, again, never having done this but BB probably means:

Coach
Posing coach
Posing trunks
Tanning cost
Music cost?
Photo cost
Hotel
Registration


There he is! I mean bb has always been my first love.
Okay, so a few things to consider here.

Time Investment - Hands down the time needed for BB far surpasses what is needed for a PL meet.

Discipline Required - No competition here, the level of discipline required to compete in bodybuilding is much higher. You will have to stay on point for a long period.

Family Involvement / Support - Before committing to bodybuilding you have to get a commitment from your wife that she is also willing to sacrifice for this goal. There will be times they miss you, there will be many times you cannot eat with them, or can not splurge while they are eating including special events, birthdays and the like. There will be times when the baby needs something, and you need to do posing practice, so who gets the double duty in that case? The wife. So there is a level of support and buy in that she has to be willing to commit to. If not she will resent you, and lifting over things that are unavoidable in a bodybuilding prep.

Cost - No doubt BB is going to be more expensive. registration.

Coaching - pretty important but not required. - You have a good team around to assist if needed.

Posing Coach - Can be expensive but to be honest if doing this as a I just want to get on stage and compete, look my absolute best and be able to say I finally competed in my passion. You can absolutely do without it. You would just need to start practicing earlier, but the reality is get good at the mandatories and then you can do mandatories as your posing routine. I was surprised how many people I saw just going through the mandatories for their routine just adding in transitions from one to the other.

Tanning - around $150

Music - Free, just edit your song to 59 seconds in length

Photo Cost - $100-150, or Have the wife buy VIP show tickets and bring a good camera. VIP tickets get you up by where the photographers are.

Registration - NPC Registration $150 then 100-150 for show

With all of that, honestly on paper I would say that a PL meet would be the easier option. However, the bolded and enlarged portion of your post here changes that for me personally. If BB is your first love, and your passion then I would say if you feel on point, then now is the time to strike since the iron is hot! The more something means to you the more rewarding it will be when you achieve it. So for me, I honestly feel that although the BB would be much more challenging, I think it would also be that much more rewarding for you.

I can tell you that I did a PL meet years back, and I killed it. On top of winning my class overall, I got best lifter which is based on weight lifted to body weight ratio. I enjoyed it greatly. However, even with winning the whole meet the bodybuilding competition was far more rewarding because it was my first love! That and because it took so much more to get to the finish line.

If you do choose to do PL, I would say that RP Strength is an excellent first meet. That is where I competed and everyone was awesome. The pace of the show was great, and everyone told me it was a little more relaxed than the bigger federations. I am not sure, since it was the only place I competed in PL, but it was a great experience.
 
Your cortisol is already high from the cycle/PCT, and your test is low, and probably low relative to estrogen typically.

If you have an Ashwagandha sup or something like SNS Stress & Anxiety or Mood Support, now’s the time.
I've been using Mood XT all throughout, but the cortisol point reminded me that I have Reduce XT as well in my stash. Will start that up today. Basically a walking pharmacy these days with the # of pills I'm taking, so what's one more??
 
Family Involvement / Support - Before committing to bodybuilding you have to get a commitment from your wife that she is also willing to sacrifice for this goal. There will be times they miss you, there will be many times you cannot eat with them, or can not splurge while they are eating including special events, birthdays and the like. There will be times when the baby needs something, and you need to do posing practice, so who gets the double duty in that case? The wife. So there is a level of support and buy in that she has to be willing to commit to. If not she will resent you, and lifting over things that are unavoidable in a bodybuilding prep.


With all of that, honestly on paper I would say that a PL meet would be the easier option. However, the bolded and enlarged portion of your post here changes that for me personally. If BB is your first love, and your passion then I would say if you feel on point, then now is the time to strike since the iron is hot! The more something means to you the more rewarding it will be when you achieve it. So for me, I honestly feel that although the BB would be much more challenging, I think it would also be that much more rewarding for you.

Welcome back brother. Great post and insight!

Quoted the two parts that are probably the biggest factors for me right now. I do worry about the strain on family for sure. Guess even here it's a bit of personal risk vs reward here. Will be thinking about that for sure.

Legs
Foam rolling
Scap push ups
Cat Camels

TRX squats 3x12
TRX alt lunges 3x10
TRX calf raises on weight plate, 3x15

RDLs, 1" bar:
+20# x 3x10

Seated leg ext:
3 plates x 3x10

Foam rolling / stretching. No squats today to give my back a break. Had to use the massager last evening to work on the left side.

50:35, 133 cals.

Pre: 1 scoop Total War
Intra: Same as usual

Added 1 cap ReduceXT this morning and will use at 3 caps per day, spaced out per directions.
 
Welcome back brother. Great post and insight!

Quoted the two parts that are probably the biggest factors for me right now. I do worry about the strain on family for sure. Guess even here it's a bit of personal risk vs reward here. Will be thinking about that for sure.

Legs
Foam rolling
Scap push ups
Cat Camels

TRX squats 3x12
TRX alt lunges 3x10
TRX calf raises on weight plate, 3x15

RDLs, 1" bar:
+20# x 3x10

Seated leg ext:
3 plates x 3x10

Foam rolling / stretching. No squats today to give my back a break. Had to use the massager last evening to work on the left side.

50:35, 133 cals.

Pre: 1 scoop Total War
Intra: Same as usual

Added 1 cap ReduceXT this morning and will use at 3 caps per day, spaced out per directions.
Reduce XT is one of my favorites.

Hope the back gets to feeling better!
 
Accessory Chest Day
Foam rolling
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3
Rotator Cuff Ex, resistance bands 2x12,12

Incline Bench Press:
Warm ups,
45x10
95x8
135x6
155x4
170x2 - these felt easy this AM.

Working sets,
185x3 - Pretty sure 185# on incline is a PR.
185x3
185x4

Based on my increments last go round had me only going for 175# today, but the plates don't math well that way, so said f*ck it let's go for 185#. Easy.

Pre: 1 scoop Zeus
Intra: Same as prior

Decided to go full bore on my first real benching attempt following my deload week. It paid off here, as Incline strength is at an all time high. Great way to go into the holiday season!
 
Accessory Chest Day
Foam rolling
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3
Rotator Cuff Ex, resistance bands 2x12,12

Incline Bench Press:
Warm ups,
45x10
95x8
135x6
155x4
170x2 - these felt easy this AM.

Working sets,
185x3 - Pretty sure 185# on incline is a PR.
185x3
185x4

Based on my increments last go round had me only going for 175# today, but the plates don't math well that way, so said f*ck it let's go for 185#. Easy.

Pre: 1 scoop Zeus
Intra: Same as prior

Decided to go full bore on my first real benching attempt following my deload week. It paid off here, as Incline strength is at an all time high. Great way to go into the holiday season!
Nice work and awesome PR! Looking solid!
 
Shoulders/Biceps
Foam rolling / stretching
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3

DB laterals x Resistance band facepulls
10x3x10 / 3x10

Incline bench DB reverse flys x EZ bar upright rows
5x3x10 / +30x3x10

DB incline curls, 10x3x10
EZ bar curls, +30x3x10

43:55, 154 cals.

Pre: 1 scoop Total War
Intra: Same as usual

Stomach off this morning. Felt like I was going after bit hypo this AM early into the workout. Dreams lately have been strong. I seem to wake up remembering them as well. Might be the magnesium or the T-boosting supps I'm taking.

Put the kids through a small workout:

Stretching
Jumping jacks
Biceps curls
Incline bench - daughter used the metal 1" bar this morning for a set of 5 assisted!
Punching bag or pull ups (kid's choice)
 
Bench Day
Foam rolling
Scap push ups
Cat Camels
Bird Dogs x 10,5,3
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
45x10
95x8
135x6
165x4
185x2
210x1 - ugly, but a PR.

Slingshot:
210x4

Burn out set:
165x7

Foam rolling / stretching & some posing to finish.

48:52, 167 cals.

Weight check: 172.2# (-0.8#)
BF: 16.2% (-0.1%)

Pre: 1 scoop Zeus
Intra: Same as usual.

Unexpectedly had to get up before 5:15 this morning as something in my house was beeping. So after being startled awake for a bit and helping the household get settled back in, figured it was just time to get to work as I wasn't going to fall back asleep at that point. Solid session and feeling good physique wise.
 
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Bench Day
Foam rolling
Scap push ups
Cat Camels
Bird Dogs x 10,5,3
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
45x10
95x8
135x6
165x4
185x2
210x1 - ugly, but a PR.

Slingshot:
210x4

Burn out set:
165x7

Foam rolling / stretching & some posing to finish.

48:52, 167 cals.

Weight check: 172.2# (-0.8#)
BF: 16.2% (-0.1%)

Pre: 1 scoop Zeus
Intra: Same as usual.

Unexpectedly had to get up before 5:15 this morning as something in my house was beeping. So after being startled awake for a bit and helping the household get settled back in, figured it was just time to get to work as I wasn't going to fall back asleep at that point. Solid session and feeling good physique wise.
Man seems like everything makes some noise anymore, are refrigerator, oven microwave washer they all make some weird beep noises.

Nice work and congrats on the PR! Hard work is paying off man 💪🏻
 
Stomach off this morning. Felt like I was going after bit hypo this AM early into the workout. Dreams lately have been strong. I seem to wake up remembering them as well. Might be the magnesium or the T-boosting supps I'm taking.

you quit drinking or cut back as well didn't you? I notice whenever we go dry for a while my dreams are more vivid, but ZMA also does that to me.
 
Man seems like everything makes some noise anymore, are refrigerator, oven microwave washer they all make some weird beep noises.

Nice work and congrats on the PR! Hard work is paying off man

Thanks brother, still chasing that 225# goal...

you quit drinking or cut back as well didn't you? I notice whenever we go dry for a while my dreams are more vivid, but ZMA also does that to me.

Yes, will be 5 months dry come January. But also thinking it could be the magnesium too.

Christmas Eve Back Workout

Foam rolling
Bird Dogs x10,5,3
Cat Camels

Close Grip Lat Pulldowns:
3 plates, 3x12
7 plates, 3x10
Will move up next time.

RDLs, 1" bar only, 3x12

High rack pulls:
95x10
135x8
185x6
205x6
215x6

Pre: 2 scoops Bad Santa Sauce - had to crack this for today's WO.
Intra: Same as usual

43:25, 143 cals.

Xmas eve deadlifts have sort of become a tradition, so even though my back hasn't been loving the movement lately - I thought I'd give @Dustin07 recommendations a go for back day. Also went slightly narrower width for legs even on RDLs per @akboom87 This will be it for the next several days with holiday plans & travel to see family.

Wishing you gents all a merry Xmas, happy channukah, good kwanzaa, festivus for the rest of us, or whatever else you might celebrate!
20241223_172456.webp
 
Shoulders/Biceps
Foam rolling / stretching
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3

DB laterals x Resistance band facepulls
10x3x10 / 3x10

Incline bench DB reverse flys x EZ bar upright rows
5x3x10 / +30x3x10

DB incline curls, 10x3x10
EZ bar curls, +30x3x10

43:55, 154 cals.

Pre: 1 scoop Total War
Intra: Same as usual

Stomach off this morning. Felt like I was going after bit hypo this AM early into the workout. Dreams lately have been strong. I seem to wake up remembering them as well. Might be the magnesium or the T-boosting supps I'm taking.

Put the kids through a small workout:

Stretching
Jumping jacks
Biceps curls
Incline bench - daughter used the metal 1" bar this morning for a set of 5 assisted!
Punching bag or pull ups (kid's choice)

Super cool getting the kids a circuit!
 
Back after several days off and free eating. Definitely feeling overweight and bloated. Today I'll get back to my normal routine, and that started with a weight workout:

Legs
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3

BB squats:
Warm ups,
45x10
95x8
135x6
Working sets:
165x5
165x5
165x5

Probably need to start working on bringing these up again, similar to my bench progression workouts - pyramid up to a single or two, then back off for volume. Was going to try that this AM, but my left side still felt a little off. Been sleeping on an air mattress the past few nights.

Seated leg ext:
3 plates x 3 x 10

RDLs, 1" bar
2x10

TRX calf raises on a weight plate:
2x15

51:30, 153 cals.

[/i]Notes:
Given the holiday weight and feeling a little out of breath this AM, will probably do a 4 week mini-cut right at the beginning of the new year, and then right back into strength/building goals.

Pre: 2 scoops Bad Santa Sauce
Intra: 1 scoop BCAAs, 4.5g glutamine, 5g Creatine mono, 1/2 scoop Glycofuse
 
Back after several days off and free eating. Definitely feeling overweight and bloated. Today I'll get back to my normal routine, and that started with a weight workout:

Legs
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3

BB squats:
Warm ups,
45x10
95x8
135x6
Working sets:
165x5
165x5
165x5

Probably need to start working on bringing these up again, similar to my bench progression workouts - pyramid up to a single or two, then back off for volume. Was going to try that this AM, but my left side still felt a little off. Been sleeping on an air mattress the past few nights.

Seated leg ext:
3 plates x 3 x 10

RDLs, 1" bar
2x10

TRX calf raises on a weight plate:
2x15

51:30, 153 cals.

[/i]Notes:
Given the holiday weight and feeling a little out of breath this AM, will probably do a 4 week mini-cut right at the beginning of the new year, and then right back into strength/building goals.

Pre: 2 scoops Bad Santa Sauce
Intra: 1 scoop BCAAs, 4.5g glutamine, 5g Creatine mono, 1/2 scoop Glycofuse
I hear ya on the free eating for a few days! Pretty solid session though to get back at it. Air mattress can be rough on the back for sure!
 
Ok, since others have started to do a year in review post, figured I'd start mine. Looking back - I was targeting a few goals at the beginning of the year:

1) 205# bench (215# stretch goal)
2) 315# DL
3) 190# bulk weight goal

This was during an initial 5 month period, with a focus on bench first. I've achieved the bench goal with a raw 210# PR and feel I've really improved technique here. I was also doing accessory incline bench press for only 135, and I've far surpassed that with 185+ for reps.

I gave up on my DLing for the most part this year, and unfortunately have probably slid backwards here. I noted I was focused end of 2023 on using the Bromley program. So if I can get my lower back healthy with this light RDL / high heavy rack pull regimen, then perhaps I'll give that a shot again. There I was pulling with 215 and it'd be nice to get back to that to stay "respectable".

I gave up immediately on the bulk goal, thanks to people reigning that in for me. But I started at about 170 for the year and am ending up not much heavier (minus holiday bulk). So hopefully it's been relatively good strength gains with minimal fat gain.

2025 goal as stated has a competition in it. I need to just buckle down and commit to this one. The goal is the experience/the journey, not placement necessarily. With the level of consistency, focus, and right programming I think I can make this one happen. So that'll be my stated 2025 plan. I'm thankful for everyone here that's been helping me along - hoping you all continue to ride with me in 2025.
 
Accessory Bench Day - Last workout of 2024

Foam rolling
Bird Dogs x10,5,3
Rotator Cuff Ex, resistance bands 2x12,12

Incline Bench Press:
Warm ups,
45x10
95x8
135x6
165x4
185x2
195x2 - PR

Working sets - rep PRs
190x3 - easy
190x3 - solid, but last rep was a grind.
190x2 - this was a grind.

33:20, 107 cals.

Pre: 1 scoop Zeus
Intra: Same as usual

Plan was to come in this morning and hit 195# PR for 1, then drop to 190# for reps. Knew this was the gameplan and executed. Could've gone a bit higher for the 1RM, but decided to stay the course in order to get the mind-muscle connection under the bar with reps at 190#. Felt really good today.

Taking a planned rest day tomorrow. Will see you gents in the new year!
 
Accessory Bench Day - Last workout of 2024

Foam rolling
Bird Dogs x10,5,3
Rotator Cuff Ex, resistance bands 2x12,12

Incline Bench Press:
Warm ups,
45x10
95x8
135x6
165x4
185x2
195x2 - PR

Working sets - rep PRs
190x3 - easy
190x3 - solid, but last rep was a grind.
190x2 - this was a grind.

33:20, 107 cals.

Pre: 1 scoop Zeus
Intra: Same as usual

Plan was to come in this morning and hit 195# PR for 1, then drop to 190# for reps. Knew this was the gameplan and executed. Could've gone a bit higher for the 1RM, but decided to stay the course in order to get the mind-muscle connection under the bar with reps at 190#. Felt really good today.

Taking a planned rest day tomorrow. Will see you gents in the new year!
Awesome work and it shows on a weight PR and a rep PR! Good way to close out the year 💪🏻
 
With the level of consistency, focus, and right programming I think I can make this one happen. So that'll be my stated 2025 plan. I'm thankful for everyone here that's been helping me along - hoping you all continue to ride with me in 2025.
You've done great work this year! The quicker you drop your money in the mail and sign up for a comp the quicker your brain will be focused on getting to that finish line. I remember Layne saying that was the most important step many years ago for his first comp, and when I did compete it was always the same way. The competitions I signed up for ASAP, I truly spent those months ahead of time preparing physically and mentally far more seriously than those comps I signed up for last minute.
 
Way to close out the year with rep PR’s!

Thanks man, felt really good!

Went for a bench press max today. 56 years old!! Super happy!!!!

Congrats, made it look easy. Welcome to my log. Just a bunch of dudes trying to get stronger and more jacked!

Awesome work and it shows on a weight PR and a rep PR! Good way to close out the year

Thanks brother, 2025 is going to be even better!

You've done great work this year! The quicker you drop your money in the mail and sign up for a comp the quicker your brain will be focused on getting to that finish line. I remember Layne saying that was the most important step many years ago for his first comp, and when I did compete it was always the same way. The competitions I signed up for ASAP, I truly spent those months ahead of time preparing physically and mentally far more seriously than those comps I signed up for last minute.

Yeah. I need to look at some schedules since I want to make sure I can attend a few meets just as a spectator to get comfortable with the pacing, routines, atmosphere, etc. So once I have that nailed down, you're right I need to put the money down to make the commitment.
 
Turns out I miscounted days in 2024, so here we are with one last workout! this allows me to kick off the new year with bench day too, so there's that.

Shoulders / Biceps
Foam rolling
Bird Dogs
Scap Push Ups
Cat Camels
Lacrosse ball
Resistance band rotator cuff ex, 2x12,12

Supersets:
DB laterals x Resistance band facepulls, 10-12 reps per set, 10# / 20#

Incline bench DB reverse flys x Upright EZ Bar Rows
5x3x12 / +30x3x10-12

BB shrugs to the front, 135x3x10
Just need to get comfortable holding more weight, so threw these in at the end of my shoulder sets.

Machine Preacher Curls
3 plates x 12
4 plates x 8
4 plates x 8

EZ bar curls, +30x3x10 - each set with varied grip, outer/inner/flat.

1 hr 5 mins, 211 cals.

Pre: 1 scoop Total War
Intra: Same as prior
 
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Thanks man, felt really good!



Congrats, made it look easy. Welcome to my log. Just a bunch of dudes trying to get stronger and more jacked!



Thanks brother, 2025 is going to be even better!



Yeah. I need to look at some schedules since I want to make sure I can attend a few meets just as a spectator to get comfortable with the pacing, routines, atmosphere, etc. So once I have that nailed down, you're right I need to put the money down to make the commitment.
Attending one first to see how it functions as a whole is a great idea! Take a little anxiety away from the big day as you’ll know how it goes down.
 
Attending one first to see how it functions as a whole is a great idea! Take a little anxiety away from the big day as you’ll know how it goes down.
Been seeing a ton of USAPL meets, but they have a "rookie" one in the fall that might make sense for me to target.

Otherwise, there's a couple RPS ones in my state and one or two other federation shows capped at like 30 lifters.
 
Been seeing a ton of USAPL meets, but they have a "rookie" one in the fall that might make sense for me to target.

Otherwise, there's a couple RPS ones in my state and one or two other federation shows capped at like 30 lifters.

You could also reach out to your local powerlifting and xfit gyms and ask them if they know of more events. It seems like really there are multiple events per month in most states but they're just at different calibers and affiliations. If you don't care about what organization is running it for your first attempt, some of the weekend garage events are pretty cool. My buddys gym is just a regular gym but he used to host the Rippetoe Starting Strength events.
 
Been seeing a ton of USAPL meets, but they have a "rookie" one in the fall that might make sense for me to target.

Otherwise, there's a couple RPS ones in my state and one or two other federation shows capped at like 30 lifters.
You’re not eligible for USAPL, as it’s exclusively tested competition.

Even TRT is not allowed in tested feds, nor a variety of things like ephedrine & various stims. They also tend to be more boring and have excessive judging standards that contradict their rulebook even.

I would look at those RPS meets, as they definitely have untested lifting.
 
Bench Day - 1st workout of 2025!

Foam rolling
Scap push ups
Bird Dogs x 10,5,3
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
45x10
95x8
135x6
165x4
185x2
215x0,0

Was hoping to have it this AM, but the lift off wasn't there... this will be 2025's baseline, so onwards.

Slingshot:
215x3
Heavy this AM.

Burn out set:
165x7 - Same as last session.

Foam rolling / stretching to finish.

Pre: 1 scoop Zeus
Intra: Same as usual.
 
Bench Day - 1st workout of 2025!

Foam rolling
Scap push ups
Bird Dogs x 10,5,3
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
45x10
95x8
135x6
165x4
185x2
215x0,0

Was hoping to have it this AM, but the lift off wasn't there... this will be 2025's baseline, so onwards.

Slingshot:
215x3
Heavy this AM.

Burn out set:
165x7 - Same as last session.

Foam rolling / stretching to finish.

Pre: 1 scoop Zeus
Intra: Same as usual.

I got my first workout of ‘25 in this morning too! Get it!
 
Back Day

Foam rolling / stretching
Cat Camels
Bird Dogs

Neutral Grip Pull Ups x 5,5,6
TRX rows 3x10
RDLs, 1" bar, 3x10

Rack pulls:
135x10
165x6
165x6
165x6

Set these a little farther down than on Xmas eve by one notch. My core has been feeling a little off lately, as if I almost need a chiro adjustment on my right side. Ribs feel a little "tight" is the best way to describe it.

1 hr 6 mins, 130 cals.

Pre: 1 scoop Zeus
Intra: Same as usual

Weight: 172.8#
BF: 16.3%

Notes
Had the convo with my wife about competing and discussed many of the things @Hyde brought up in his post. The cliffs notes version without going into too much detail is that those points were spot on. So BB is basically off the table, unless I can get other things under control. But I am still determined to do an athletic endeavor this year, so looks like I'll be putting more focus on a PL comp & continued strength goals.
 
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Back Day

Foam rolling / stretching
Cat Camels
Bird Dogs

Neutral Grip Pull Ups x 5,5,6
TRX rows 3x10
RDLs, 1" bar, 3x10

Rack pulls:
135x10
165x6
165x6
165x6

Set these a little farther down than on Xmas eve by one notch. My core has been feeling a little off lately, as if I almost need a chiro adjustment on my right side. Ribs feel a little "tight" is the best way to describe it.

1 hr 6 mins, 130 cals.

Pre: 1 scoop Zeus
Intra: Same as usual

Weight: 172.8#
BF: 16.3%

Notes
Had the convo with my wife about competing and discussed many of the things @Hyde brought up in his post. The cliffs notes version without going into too much detail is that those points were spot on. So BB is basically off the table, unless I can get other things under control. But I am still determined to do an athletic endeavor this year, so looks like I'll be putting more focus on a PL comp & continued strength goals.

Awesome man!!
 
Legs
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3

BB squats:
Warm ups,
45x10
95x8
135x6
165x4
185x1
Working sets, banded pull aparts prior.
170x3
170x3
170x3

No belt or knee sleeves this morning. Conceivably could've gone higher today, but giving myself room to ramp back up. Today felt solid, with top weight single feeling easy. Goal will be to get back into the low 200s again over the short term (4-6 weeks). This is muscle memory more than anything.

Seated leg ext:
4 plates x 10 - felt heavy
4 plates x 8
4 plates x 8

RDLs, 1" bar
2x12

47:40, 172 cals.

Pre: 2 scoops Bad Santa Sauce
Intra: 1 scoop BCAAs, 4.5g glutamine, 5g Creatine mono, 1/2 scoop Glycofuse.
 
Legs
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3

BB squats:
Warm ups,
45x10
95x8
135x6
165x4
185x1
Working sets, banded pull aparts prior.
170x3
170x3
170x3

No belt or knee sleeves this morning. Conceivably could've gone higher today, but giving myself room to ramp back up. Today felt solid, with top weight single feeling easy. Goal will be to get back into the low 200s again over the short term (4-6 weeks). This is muscle memory more than anything.

Seated leg ext:
4 plates x 10 - felt heavy
4 plates x 8
4 plates x 8

RDLs, 1" bar
2x12

47:40, 172 cals.

Pre: 2 scoops Bad Santa Sauce
Intra: 1 scoop BCAAs, 4.5g glutamine, 5g Creatine mono, 1/2 scoop Glycofuse.

Sounds Good, Let's Eat!
 
Sounds Good, Let's Eat!
That's squat weight on the bar, not bodyweight! Me at 200# would not be a pleasant sight... heaviest BW ever for me is roughly around 184# give or take, but I'm more comfortable around the mid-160s (which I'm about 5-10# above right now).
 
Been seeing a ton of USAPL meets, but they have a "rookie" one in the fall that might make sense for me to target.

Otherwise, there's a couple RPS ones in my state and one or two other federation shows capped at like 30 lifters.
I would check out the RPS, it was my first meet and several people told me it was a much more beginner friendly federation. Although there was a quick pace during the flights I never felt rushed and the communication before the meet started was very clear about how it would be run. Also, congrats on the 210 bench PR!!!!
 
I would check out the RPS, it was my first meet and several people told me it was a much more beginner friendly federation. Although there was a quick pace during the flights I never felt rushed and the communication before the meet started was very clear about how it would be run. Also, congrats on the 210 bench PR!!!!
Yeah, I think that's what I'll target. There's a meet in April and Nov that I'm looking at. April might be too soon though, as I want to be able to juat spectate a few before competing in one to get the feel for flow.

Accessory Chest
Foam rolling / stretching
Scap Push Ups
Cat Camels
Bird Dogs
Resistance band rotator cuff ex, 2x12,12

Incline BP:
45x12
95x8
135x6
Working sets:
185x3
185x3
185x2

Machine Flys
3 plates x 3 x 10

47:41, 146 cals.

Pre: 1 scoop LFG Burn, 1 cap Caloriburn. Will be doing 2 caps per day.
Intra: Same as usual, but swapped BCAAs for BCAA Focus this AM.

Kids have a snow day / 2 hr delay. Son woke up in the middle of the night and I had trouble falling back asleep, so this AM was a little lackluster. Didn't quite have the strength there, but also switched my pre-WO for this month.
 
Yeah, I think that's what I'll target. There's a meet in April and Nov that I'm looking at. April might be too soon though, as I want to be able to juat spectate a few before competing in one to get the feel for flow.

Accessory Chest
Foam rolling / stretching
Scap Push Ups
Cat Camels
Bird Dogs
Resistance band rotator cuff ex, 2x12,12

Incline BP:
45x12
95x8
135x6
Working sets:
185x3
185x3
185x2

Machine Flys
3 plates x 3 x 10

47:41, 146 cals.

Pre: 1 scoop LFG Burn, 1 cap Caloriburn. Will be doing 2 caps per day.
Intra: Same as usual, but swapped BCAAs for BCAA Focus this AM.

Kids have a snow day / 2 hr delay. Son woke up in the middle of the night and I had trouble falling back asleep, so this AM was a little lackluster. Didn't quite have the strength there, but also switched my pre-WO for this month.
Incline still holding nice! I know the feeling little guy has been waking up a lot lately I believe a growth spurt and or sleep regression 6 months old now.
 
Roughly a 46 mins session today for shoulders & one biceps exercise. Right shoulder was bugging me a little, even with light weight and just didn't have the drive. Wake up was TOUGH. First alarm at 5:15, didn't get out of bed until 5:49. Hoping I can get back into the normal rhythm throughout the week, but allowing myself to start closer to 5:30-5:40 vs trying to push earlier.

Briefly:

Foam rolling / stretching
Scap Push Ups
Bird Dogs

Superset:
Incline DB reverse flys x Resistance band facepulls

DB laterals
Ez bar upright rows
Ez bar biceps curls

Should also mention this is my least favorite of my workouts, so probably have that working against me too.
 
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