Another log (prioritizing strength)

gphagan1 said:
Your creative food porn looked delicious….as far as a quality carb, I like Karbolyn around and during workouts, when keeping carbs up.
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Can you buy karbolyn in bulk? I cant find anything bigger then the 49.99 one.

I'm going with that or just plain bulk dextrose. I usually get the big boy from NOW but I cant find that one either.
 
Smont said:
Can you buy karbolyn in bulk? I cant find anything bigger then the 49.99 one.

I'm going with that or just plain bulk dextrose. I usually get the big boy from NOW but I cant find that one either.
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That’s it, but I always stock up on Black Friday when I can get it for like 20% off or more at iHerb. Just a heads up.
 
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Little auto got chopped today, was lazy I should have snipped it 5 days ago or something like that.



My blueberry muffins is 2 weeks onto the beginning of flower and already frosty. Pictures dont do her justice Invalid Link Removed
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Sitting in my car waiting for my son to finish a test and o forgot what tonight's workout is so this is me trying to remember, things my change. The 2in block is not a actual block. It's a 2in foam pad I can slip in my shirt and it's got about 1/2 to 3/4in play. So its cutting off about 1.25 to 1.5in off my ROM.

I think the workout calls for 3 sets of 4 but I wanna try something so I will do 1 set of 4 and then AMRAP with tight form. Loose I can probably crank out 10-12 so I'm shooting for 6-8 strict ones just for a idea on where I stand if I can get more then 8 the load is a bit too light. Invalid Link Removed

I think heavy barbell curls will irritate my shoulders so I may pull those and replace squats with a db variation to help strengthen my knees if my knees suck today
 
Not my greatest workout, motivation was super low. Left shoulder very inflamed and my lower body felt tired. It was a long day on low food tho. I got 2300 calories to consume still todayInvalid Link Removed

These types of workouts are either great or they suck depending how I'm feeling at that moment
 
For optimal physique, always eat for what you have done.

For performance, always eat for what you are about to do.

It is imperative that you fuel your training by front loading meals to the best of your ability. Backloading does nothing for your strength.
 
Went to the gym today and set up the bench on a 20° incline and played around with grips and hand position and I found my pain free spot. I put 195 on the bar and did a couple sets of 8. I'm a little weaker like this, but I need a little rest for my left shoulder and I figure some pressing is better then none if its pain free. So for the next week or 2 il do a med grip low incline bench.

After that I did some dead hangs, some chins- bw ×12, 45×8,8, 100×2, 45×8 and a 8 seccond hang with weight between sets.

At this point I figure il just get a workout in for real so I tested my shoulder with some 40lb db flys and then 300 screaming kids walked in for youth boxing so I did there warm ups with them and counted it as 20min cardio lol
 
Hyde said:
For optimal physique, always eat for what you have done.

For performance, always eat for what you are about to do.

It is imperative that you fuel your training by front loading meals to the best of your ability. Backloading does nothing for your strength.
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Ya that's where I'm really screwing up. I'm eating most of my meals later in the day.

What's your feelings on starting the day with a 1000 cal shake to get the ball rolling
 
Wake n shake, get 1000ish cal and 100 protein, adjust carbs as needed.

Work I'm limited to cold meals about 50% of the time so it's a wrap and a piece of fruit when it's not meat and rice or pasta whatever. I think I layed my plan out earlier. I'm eating 5meals but 3 are usually post workout.

1.Shake
2.Wrap or meat and starch
3.Wrap and fruit or Protein bar and greek yogurt
*Gym
4.meat and starch
5. Whatevers left that I can fit in my macros.

Not the prettiest diet but you think this may work a little better. This has me getting around 2000 cal and 180gm protein before my workout. I slam my chicken and rice post workout and whatevers left in my 3500 cals after that
 
Smont said:
Ya that's where I'm really screwing up. I'm eating most of my meals later in the day.

What's your feelings on starting the day with a 1000 cal shake to get the ball rolling
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I feel like it’s now nearly every heavyweight strength athlete keeps their size up at some point or another in their career. It’s served me well many times in weight gain/heavy phases.

You can always pack granola bars/Rice Krispies on the road to the gym, whatever you do. Easy way to make sure blood sugar is up when you start.
 
Have you tried the slingshot? It let you bench heavy without using your shoulders, it’s also a good tool to overload the bench. Board presses is another one that can give the shoulders a break. I got a bench bloke that’s easy to use, not hating on your water bottle set up but the bench bloke is cheap and have different “board” heights.
 
BBiceps said:
Have you tried the slingshot? It let you bench heavy without using your shoulders, it’s also a good tool to overload the bench. Board presses is another one that can give the shoulders a break. I got a bench bloke that’s easy to use, not hating on your water bottle set up but the bench bloke is cheap and have different “board” heights.
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I have actual bench boards at the gym but I'd need someone to hold it, there old and bulky. No I dont have a slingshot, I forgot about that thing. You like it I take it?
 
Based of my previous workouts who wants to help me build my workout today. I did some bench and chins yesterday so no chest or back.

After warm up I'm doing deadlifts
135,225,275,315×6, 375×3, 405×1
After that in gonna shoulder press
Bar,95,145×___ for 3-4 sets


Give me 6 exercises for shoulders and arms to complete todays workout. Free weights and db are easiest to use, and I have a bunch of heavy duty resistance bands and some kettlebells as well as a trap bar. Basically I got everything except machines
 
Smont said:
I have actual bench boards at the gym but I'd need someone to hold it, there old and bulky. No I dont have a slingshot, I forgot about that thing. You like it I take it?
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Yeah it’s a good tool to use when your shoulders are hurting and when you still want to use heavy weights. It’s also good for when you want to get used to a heavier weight, my 1RM on bench is 405 but I can do 3 reps on 405 with the slingshot for an example. I don’t use it a lot but it have its place. I would definitely recommend the slingshot for shoulder issues, that what Bell made it for.
 
BBiceps said:
Yeah it’s a good tool to use when your shoulders are hurting and when you still want to use heavy weights. It’s also good for when you want to get used to a heavier weight, my 1RM on bench is 405 but I can do 3 reps on 405 with the slingshot for an example. I don’t use it a lot but it have its place. I would definitely recommend the slingshot for shoulder issues, that what Bell made it for.
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I will look into grabbing one in the next week or so. Sounds like its something that will be useful with my wonky shoulders
 
Smont said:
Based of my previous workouts who wants to help me build my workout today. I did some bench and chins yesterday so no chest or back.

After warm up I'm doing deadlifts
135,225,275,315×6, 375×3, 405×1
After that in gonna shoulder press
Bar,95,145×___ for 3-4 sets


Give me 6 exercises for shoulders and arms to complete todays workout. Free weights and db are easiest to use, and I have a bunch of heavy duty resistance bands and some kettlebells as well as a trap bar. Basically I got everything except machines
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Do 5s for your deadlift warmups, but also do 345x3 prior to the 375 set.

You are only making a 40lb jump from 275 to 315, but then 60lb after to 375, on a lift you are notorious for injuring yourself on? That makes zero sense.

You can box & run & do 20+ reps of chins; you have the endurance for an extra set of deads in there. And if you don’t, better that you don’t get as high on the top end set until you build that specific endurance capacity anyway, from a safety perspective. More lower sets gets you more activated, greases the groove, and gives an opportunity for something to throw a red flag sooner with less load on the bar if it’s going to.

As for shoulders and arms…it’s just raises, extensions, and curls. Pick your variations lol. Unless you mean like shoulder mobility/strengthening stuff, like Ys & Ts or Waitor’s Carries, etc.
 
Smont said:
I will look into grabbing one in the next week or so. Sounds like its something that will be useful with my wonky shoulders
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I think you enjoy it and it will definitely take off some punishment on your shoulders.

Also, if your shoulders are bothering you I would consider taking out any shoulder press. I like OHP but I like boxing and benching more and since I can’t do all 3 the choice for me is easy. It might not be the same for you but something to think about.
 
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Hyde said:
Do 5s for your deadlift warmups, but also do 345x3 prior to the 375 set.

You are only making a 40lb jump from 275 to 315, but then 60lb after to 375, on a lift you are notorious for injuring yourself on? That makes zero sense.

You can box & run & do 20+ reps of chins; you have the endurance for an extra set of deads in there. And if you don’t, better that you don’t get as high on the top end set until you build that specific endurance capacity anyway, from a safety perspective. More lower sets gets you more activated, greases the groove, and gives an opportunity for something to throw a red flag sooner with less load on the bar if it’s going to.

As for shoulders and arms…it’s just raises, extensions, and curls. Pick your variations lol. Unless you mean like shoulder mobility/strengthening stuff, like Ys & Ts or Waitor’s Carries, etc.
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I made a mistake, its 275,325,375,405
BBiceps said:
I think you enjoy it and it will definitely take off some punishment on your shoulders.

Also, if your shoulders are bothering you I would consider taking out any shoulder press. I like OHP but I like boxing and benching more and since I can’t do all 3 the choice for me is easy. It might not be the same for you but something to think about.
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Oddly enough my ohp is zero pain and its mostly just my flat bench that hurts. My "injuries" are not actual injuries. These are pains that come and go because the damage is done. Partial tears, bone spurs and arthritis lol. Typically this pain will fade if I back off and then I can go hard for a couple months again. Boxing is pretty much back burner right now too. I still do some boxing 3-4× week but its its mostly me just getting some rounds on the bag for cardio.

On a side note, bench wont be in this comp now. Its deadlift only and some old Tim strongman lifts for fun afterwards I guess. It's a memorial event for a local strongman who passed away, he was actually my friends dad. Proceeds go to youth sports, so I will still compete in deadlift, But I still want a 405 bench! At least I have more time to get to 405 now :)
 
Maybe add in some Arnold Presses for shoulders, maybe some dumbbell preacher curls and hammer curls, and skull crushers.
 
I would still do the extra deadlift set in there given your need to work the actual movement safely
 
I tested waaayyyyyyy to long between sets but great workout.

Pulled 405, piece of cake. Did it again just for the hell of it.
Ohp I worked up to 145 ×4,4,5. I could have did sets of 8 if I was going to failure, but I didn't feel like pushing it. Next time 3 sets of 6 and il keep adding reps.
Chins lol, I know I said no chins but 2 sets of 20, 17-20 on the seccond set got a little sloppy.

Side laterals-20's and 30's for a few sets of 20. Hammer curl 30's and 40's for sets of 12

Hit the bag like a bitch for about 10 min. Much focus on just getting loose and getting my heartrate up.

I been eating whatever I want today. It's a high day and I was light yesterday.

Had the coffee + bacon egg and cheese deal from Dunkin, hashbrowns taste like fukin chemicals so I chucked those

Grabbed another coffee at 10am

Noon I went to a dinner by where I was working and had a prime rib french dip and fries with a ginger ale. It looked plain as fyck so I didn't take a pic. It was ok, 5 out 10. I've made better and tasted worse lol

After the gym I took a half pound of ground beef and made myself smash burgers and a small salad from my garden. Again, slacking on the pictures. My tomatoes look like **** this year, lots of rain and high humidity made them all split. That same weather also grew my monster weed plants tho 😁😁😁. Luckily the humidity broke right before flower. Those things ar stacking up almost
daily!!!

Back to food, I'm gonna probably do one more ground beef meal since the meat is already opened and then i might bake some cookies, **** it🤷‍♂️. Il probably smoke some pot and pound a dozen cookies with half bottle of fairlife milk.
 
Smont said:
I tested waaayyyyyyy to long between sets but great workout.

Pulled 405, piece of cake. Did it again just for the hell of it.
Ohp I worked up to 145 ×4,4,5. I could have did sets of 8 if I was going to failure, but I didn't feel like pushing it. Next time 3 sets of 6 and il keep adding reps.
Chins lol, I know I said no chins but 2 sets of 20, 17-20 on the seccond set got a little sloppy.

Side laterals-20's and 30's for a few sets of 20. Hammer curl 30's and 40's for sets of 12

Hit the bag like a bitch for about 10 min. Much focus on just getting loose and getting my heartrate up.

I been eating whatever I want today. It's a high day and I was light yesterday.

Had the coffee + bacon egg and cheese deal from Dunkin, hashbrowns taste like fukin chemicals so I chucked those

Grabbed another coffee at 10am

Noon I went to a dinner by where I was working and had a prime rib french dip and fries with a ginger ale. It looked plain as fyck so I didn't take a pic. It was ok, 5 out 10. I've made better and tasted worse lol

After the gym I took a half pound of ground beef and made myself smash burgers and a small salad from my garden. Again, slacking on the pictures. My tomatoes look like **** this year, lots of rain and high humidity made them all split. That same weather also grew my monster weed plants tho 😁😁😁. Luckily the humidity broke right before flower. Those things ar stacking up almost
daily!!!

Back to food, I'm gonna probably do one more ground beef meal since the meat is already opened and then i might bake some cookies, **** it🤷‍♂️. Il probably smoke some pot and pound a dozen cookies with half bottle of fairlife milk.
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Sounds like a good plan! When your pulling your deads are they conventional, also double over hand or you pull mixed?
 
Smont said:
I tested waaayyyyyyy to long between sets but great workout.

Pulled 405, piece of cake. Did it again just for the hell of it.
Ohp I worked up to 145 ×4,4,5. I could have did sets of 8 if I was going to failure, but I didn't feel like pushing it. Next time 3 sets of 6 and il keep adding reps.
Chins lol, I know I said no chins but 2 sets of 20, 17-20 on the seccond set got a little sloppy.

Side laterals-20's and 30's for a few sets of 20. Hammer curl 30's and 40's for sets of 12

Hit the bag like a bitch for about 10 min. Much focus on just getting loose and getting my heartrate up.

I been eating whatever I want today. It's a high day and I was light yesterday.

Had the coffee + bacon egg and cheese deal from Dunkin, hashbrowns taste like fukin chemicals so I chucked those

Grabbed another coffee at 10am

Noon I went to a dinner by where I was working and had a prime rib french dip and fries with a ginger ale. It looked plain as fyck so I didn't take a pic. It was ok, 5 out 10. I've made better and tasted worse lol

After the gym I took a half pound of ground beef and made myself smash burgers and a small salad from my garden. Again, slacking on the pictures. My tomatoes look like **** this year, lots of rain and high humidity made them all split. That same weather also grew my monster weed plants tho 😁😁😁. Luckily the humidity broke right before flower. Those things ar stacking up almost
daily!!!

Back to food, I'm gonna probably do one more ground beef meal since the meat is already opened and then i might bake some cookies, **** it🤷‍♂️. Il probably smoke some pot and pound a dozen cookies with half bottle of fairlife milk.
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Looks like a good day…..good workout with some good pulls, and cookies with Fairlife milk sounds like the perfect plan for munchies to end the day.😎
 
gphagan1 said:
Looks like a good day…..good workout with some good pulls, and cookies with Fairlife milk sounds like the perfect plan for munchies to end the day.😎
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I didn't make the cookies, I had sausage and eggs instead :), but this weekend there will be cookies 😁
 
akboom87 said:
Sounds like a good plan! When your pulling your deads are they conventional, also double over hand or you pull mixed?
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Conventional, with a fairly close foot stance.

I pull overhand till 275/315 and then mixed. Il probably need straps around 430-445
 
Smont said:
I made a mistake, its 275,325,375,405

Oddly enough my ohp is zero pain and its mostly just my flat bench that hurts. My "injuries" are not actual injuries. These are pains that come and go because the damage is done. Partial tears, bone spurs and arthritis lol. Typically this pain will fade if I back off and then I can go hard for a couple months again. Boxing is pretty much back burner right now too. I still do some boxing 3-4× week but its its mostly me just getting some rounds on the bag for cardio.

On a side note, bench wont be in this comp now. Its deadlift only and some old Tim strongman lifts for fun afterwards I guess. It's a memorial event for a local strongman who passed away, he was actually my friends dad. Proceeds go to youth sports, so I will still compete in deadlift, But I still want a 405 bench! At least I have more time to get to 405 now :)
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My OHP is also pain free but it’s just too much work for my shoulders so they can’t recover and start to hurt if I do all 3. Boxing and benching is what I enjoy and I need healthy shoulders for both so I do rear delts (pretty much ever day) and a little side delts. All shoulders presses is out for me. Besides, I don’t think shoulder presses is needed for a big bench 🤷🏻‍♂️

But if your shoulders hurt from the bench it might be an idea to use a closer grip or look over your technique, or does the bench hurt regardless?
 
BBiceps said:
My OHP is also pain free but it’s just too much work for my shoulders so they can’t recover and start to hurt if I do all 3. Boxing and benching is what I enjoy and I need healthy shoulders for both so I do rear delts (pretty much ever day) and a little side delts. All shoulders presses is out for me. Besides, I don’t think shoulder presses is needed for a big bench 🤷🏻‍♂️

But if your shoulders hurt from the bench it might be an idea to use a closer grip or look over your technique, or does the bench hurt regardless?
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Yes, im switching to a closer grip and a slight incline and that will allow me to bench until the inflammation goes. I think I mentioned this in one of my previous posts I went in 1 day and played around with all the hand positions and some slight inclines until I found a good comfortable spot. I'll be giving that a try on Sundays work out.
 
Do you like to lift and do some boxing on the same day or do you keep them separate.

If I'm going to be sparring or working one on one or a small group with a coach, I dont like to lift. I may **** around after and lift but usually not.

But my preference is to get my lifting in first, hit the bag for x amount of rounds or time.

Or lift and hop into a group. At any given time there could be 15+ ppl in the bag room with someone calling out combinations. Thoss can get really intense. Especially if someone is in there making weight for a fight and got ppl silently being competitively pushing them.
 
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if anyone is wondering why I'm eating so much of these shirty sausages, 10 boxes for $10 🤷‍♂️

I wasn't sure what to do with the ground beef and peppers. I had some leftover rice so I threw that in the pan and ended up making this thingInvalid Link Removed

Once I ate half the filling then I rolled it up into a burrito
 
Smont said:
Anyone ever have a giddion cookie?

I wasn't planning on it
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No, but just looked it up - looks pretty tasty! We have a chain called Crumbl cookies near us. Large, soft, topped cookies. But Lifes a Baatch and Megalicious Cookie Co are better. Much more "stuffed". But also like 1000 cals a cookie
 
Smont said:
Do you like to lift and do some boxing on the same day or do you keep them separate.

If I'm going to be sparring or working one on one or a small group with a coach, I dont like to lift. I may **** around after and lift but usually not.

But my preference is to get my lifting in first, hit the bag for x amount of rounds or time.

Or lift and hop into a group. At any given time there could be 15+ ppl in the bag room with someone calling out combinations. Thoss can get really intense. Especially if someone is in there making weight for a fight and got ppl silently being competitively pushing them.
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If I can I separate them but sometimes it’s not possible and then I like to warmup with boxing and then I can go straight to my heavy sets.

If I spar heavy or lift heavy I separate them, morning/evening.
 
BBiceps said:
If I can I separate them but sometimes it’s not possible and then I like to warmup with boxing and then I can go straight to my heavy sets.

If I spar heavy or lift heavy I separate them, morning/evening.
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Do you often find yourself the only guy who likes the lifting as much as the boxing? My boxing gym's main owner, theres 2 but the main guy is my buddies dad who was my trainer 100 years ago too. He is starting to push the guys to lift more. Lots of these young kids cant do 5-10 push ups or a single pull up. They use to have a Sunday morning lifting club where the guys met sundays for a full body workout and other randoms would get involved. Some guys only did full body, some broke into there body part splits and some only would do a few lifts and there other sport of choice during the week. Hes trying to get me to get that going again. But it's hard to get ppl to commit.

I'm not huge by any means, I'm 200lbs @5'9. But in the boxing gym, all the guys my height are 145-175lbs and stringy so I look fucking yolked by comparison lol 🤣🤣🤣. They all act like they want to lift and ask me to make a program or whatever and the reality is none will commit for the long haul. It's hard to strike a balance with them.

We tried putting a program together a few years ago, I think I put a copy of it up here. But the plan we have is that we got great boxing, mma, kick boxing trainers. We have awsome coaches for fundamentals and conditioning but what we dont have is a bunch of athletes that look like athletes and my job would be here. I contribute some explosive strength training with hypertrophy work to back it up and help a little with the nutrition, one of the boxing coaches was also a wrestler and a personal trainer and the 3rd guy is more just a overall coach.

I'm rambling now, what was I talking bout🤔
 
Todays off- no kids, no girl. Hit the poker room at 8am. Made 300 by 11am and basically drove around and now I'm realizing its 1pm and I've only had coffee today. I gotta be more consistent with when I eat. At least on training days. Like hyde said. I need to start eating for the workout ahead. Il probably load up tonight because I'm lifting at 9am tomorrow after 1 meal
 
Smont said:
Todays off- no kids, no girl. Hit the poker room at 8am. Made 300 by 11am and basically drove around and now I'm realizing its 1pm and I've only had coffee today. I gotta be more consistent with when I eat. At least on training days. Like hyde said. I need to start eating for the workout ahead. Il probably load up tonight because I'm lifting at 9am tomorrow after 1 meal
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This works well for my morning training - I make sure I have a substantial meal within a couple hours of going to bed, then the morning is just priming with water, salt, fast carbs (banana & a rice krispy or fig bar), then drinking carbs & pro-synthesis intra. Then shake post, then a real meal next.
 
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