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Deload

Man those max push-ups in two minutes got me all kinds of sore lol

Squat
275x2x2

Bench
225x2x2

Db military
45x8
50x6
55x6

Face pull
Varying weight and reps

I'll train with the intensity still high 80-85 and cut volume again, well except for bench ill keep more volume in since my last deload I felt a little deconditioned with the less volume
 
tyga tyga said:
Deload

Man those max push-ups in two minutes got me all kinds of sore lol

Squat
275x2x2

Bench
225x2x2

Db military
45x8
50x6
55x6

Face pull
Varying weight and reps

I'll train with the intensity still high 80-85 and cut volume again, well except for bench ill keep more volume in since my last deload I felt a little deconditioned with the less volume
Click to expand...
Yeah dude me too. Super sore lol
 
Continued deload

Deadlift
295x2x3R

BFR leg ext ~ 100 reps

40x25
45x25
50x20
55x15
60x15

Db bench
80x5 @8
80x3x4R @7

Meadows row
Rest pause sets

Think I timed this one perfectly. Well find out come next week!

Be easy
God bless!
 
I bet those big quads of yours were just screaming and full of blood after the BFR!!!! Have you ever tried incorporating some of the occluded or power stretching after BFR? I did a few times and that is just a whole new level or burn and pump.
 
MrKleen73 said:
I bet those big quads of yours were just screaming and full of blood after the BFR!!!! Have you ever tried incorporating some of the occluded or power stretching after BFR? I did a few times and that is just a whole new level or burn and pump.
Click to expand...

I have not. I’ll look into that though. I use to be a HUGE proponent of the dc stretches after y last set, I honestly don’t know why I moved away from it.

And yes, my quads were on fire lol
 
Continued deload

Bb hip thrust
135x8x3 @6

Chest press *plate loaded*
70pps x8x3 @6

Chins
3 sets of 8

1200m row

I didn’t feel like being in the gym today, off day I suppose. I’ve been mashing and stretching my TFL still, almost daily and it’s absolutely strained... still. So, on my way to the gym I decided I’ll skip my squats and save my TLF and just knock out some direct glute work (hence the bb hip thrust).

Also, I tried to keep up with the lil thundercats at the church last night playin dodge ball... my throwing (R) arm is what feels like broken and same thing with my hips lol also, I’m pretty sure I left bruises on those kids with how hard I was throwing the balls lol

Man, I miss being a kid.
 
Unintentional eat all the food and whatever you please day lol

Daughter wanted to go to this pig farm that’s 30mi away (went before and she hasn’t quit asking since). They have all kinds of animals (alpacas, donkeys, horses, sheep, parrots ect) but it’s called a pig farm. Anyhow, since we had a Daughter and Dad day, I threw the eating out of the window cause when this lil nugget Invalid Link Removed
asks to eat cookies and chips you eat cookies and chips. After we left the pig farm she wanted to go play at this local play place. So I got a decent amount of cardio in today.

Didn’t lift today either. I’ll go hit GVT arms tomorrow just to put some of this excess calories to some use.

Be easy
God bless
 
tyga tyga said:
Unintentional eat all the food and whatever you please day lol

Daughter wanted to go to this pig farm that’s 30mi away (went before and she hasn’t quit asking since). They have all kinds of animals (alpacas, donkeys, horses, sheep, parrots ect) but it’s called a pig farm. Anyhow, since we had a Daughter and Dad day, I threw the eating out of the window cause when this lil nugget Invalid Link Removed
asks to eat cookies and chips you eat cookies and chips. After we left the pig farm she wanted to go play at this local play place. So I got a decent amount of cardio in today.

Didn’t lift today either. I’ll go hit GVT arms tomorrow just to put some of this excess calories to some use.

Be easy
God bless
Click to expand...
Shes a cutie. How old is she?
 
My daughter is a year and a half and i would like to lie and say she doesnt have me wrapped around her finger but i cant lol
 
W1D1
Body weight 148

Squat
275x3 @8
260x3x3R

Comp Bench w/pause
205x3 @8
195x3x3R

ISO lateral pull down
50pps x8-10r for four sets

I left some room on my rpe to progress the following week. However, everything felt a little heavier than last block but as long as there is improvement the next four weeks I’m fine with a suck week.

Be easy
God bless!
 
W1D2
Body weight 149.6

Deadlift ~ Sumo
295x3 @8
280x3x3R

Bb hip thrust (smith)
50pps x3x8R

OHP
85x4x6R

Ab rollout
Three sets of 10

Going to make the switch in stances for DL... I’m pretty sure, just need to commit. If I can control the external problems outside of lifting I think this will be a successful block.

I’ll continue to track sleep, and make sure at the bare minimum to hit 200g cho every day.

Macros for anyone who cares
CHO- 250-275
Pro- 140g
Fat- 60g

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As long as I keep my sleep quality around 80% I’ll be good I believe. I know this isn’t the best way to track sleep via phone but it gives me an idea. I’ll start tracking my HRV again as well.

Off to church
God bless!
 
W1d3
Bw 148

Belt less squat x4
245x4 @8
230x3x4R

Tempo bench
205x4 @8
195x3x4R

That’s it. My wife turns the dirty thirty come Monday so we had a birthday dinner with her immediate family tonight and I couldn’t be late fore that lol I’m taking her out tomorrow and Sunday.

Take care
God bless
 
W1D4

Conventional dead
275x6

Jm press
5 sets of 8

Db curl
4 sets of 12

Chins
4 sets of 8

My right SI didn’t feel quite right, so instead of just pushing through the deadlifts I did a single set, no down sets. It was one of the moments where I thought, “I could get the work in and potentially be fine or one micro movement in my lumbar or SI and I could be sidelined and go allll the way back to the beginning”. I think I made the better call lol

I’ll be eating all the foods again, tonight ??*♂️.
 
Happy Birthday to the Wifey!
 
Good choice in taking it easy on the SI.

Happy birthday to the wife!
 
W2D1

Comp squat
285x2 @8
270x3x2R
*sandbagged

Comp bench
225x2 @8
210x4x2R
*sandbagged

Seated cable row
Four working sets of 10

My lumbar is still overly sore from beltless squats (Friday) and that single set of deadlifts (Saturday). I pulled back on pushing it today more so out of fear than strength. Actually, all out of fear.

Wife tired to have sights put on her pistol today but they couldn’t do it? So, she was kinda bummed about that (not the best way to start her actual birthday). However, she bought a bunch of stuff for herself (bathing stuff, clothes and shoes) and went antiquing for a solid two hours.

Oh, and all the fried crap I ate this weekend definitely caught up to me last night. Not cool.
 
You were smart to listen to your back. Whatever you think you’re capable of, and no matter how good progress has been, when it feels touchy, listen.

In every instance I ignored that, all I did was regress. A bit of restraint at the right time can mean months of injury-free training.
 
Hyde said:
You were smart to listen to your back. Whatever you think you’re capable of, and no matter how good progress has been, when it feels touchy, listen.

In every instance I ignored that, all I did was regress. A bit of restraint at the right time can mean months of injury-free training.
Click to expand...

No truer words have ever been spoken. Last time I kept trying to train around the SI shearing and popping it only set my training back.
 
W2D2

Deadlift ~ sumo
315x2 @8
300x3x2R

BB hip thrust
65pps x8 @9

BB OHP
85x2x5R
105x5 @9

We’re going to make it fam.
 
Invalid Link Removed

7.5hr sleep @ 90% ... need more nights like this.
 
W2D3

Belt less squat
250x3
235x3x3R

TNG Bench
225x3
210x2x3R

Iso later lat pull down 4 sets
Face pulls 4 sets

Das it mane.

Tomorrow we pull and tonight we cheat meeeeeal.
 
W2D4

10min brisk incline walk- glute squeeze with high steps
* I do these every Saturday morning before I lift*

Conv dead
305x3
285x3x3R

Lateral raise 3 sets of 20
Db curl super set w/rope ext

Was in and out. Have a family thing to attend and really just needed to get my pulling in. Ate an entire pizza last night, Reese cups and a pint of graeters s’mores ice cream (which was straight flames)
Invalid Link Removed

Be easy
God bless
 
W3D1
Body weight 151

Yeesh lol ... need to get a grip on my weekend cheat meals. I’ve gone from a single all out meal on a Friday night to all weekend

Squat
285x3 @9+
270x3 @9

Bench
220x3@8
210x3x3R

Seated row
Four sets of 6-10

Had a decent training session tonight.
 
Hyde said:
You were smart to listen to your back. Whatever you think you’re capable of, and no matter how good progress has been, when it feels touchy, listen.

In every instance I ignored that, all I did was regress. A bit of restraint at the right time can mean months of injury-free training.
Click to expand...

tyga tyga said:
W3D1
Body weight 151

Yeesh lol ... need to get a grip on my weekend cheat meals. I’ve gone from a single all out meal on a Friday night to all weekend

Squat
285x3 @9+
270x3 @9

Bench
220x3@8
210x3x3R

Seated row
Four sets of 6-10

Had a decent training session tonight.
Click to expand...

They sure can get out of hand easily if you don't stay on top of them!
 
W3D2

Body weight 151

Sumo dead
315x3 @9
295x2x3R

Bb strict OHP
105x2x5R

Bb hip thrust
100pps x 8,8,9

This was a VERY good training session. The gym got new bars and the knurling is stupid aggressive and they’re actually 29mm bars. So, I’m excited (granted they’re hammer strength “powerlifting” bars) ~ I was trying to look up specs on this particular bar but their own webpage was down for maintenance, so all I got was the thickness.

Be easy
God bless
 
Yesterday was a trash day.

Today didn’t go that well either.

W3D4
Bw 151

Conv deadlift
310x2
290x3x2R

Jm press
Bb curl

Called it. It is what it is.

Be easy
God bless
 
Hopefully you are done with those for a bit and can enjoy some PR type of days soon!
 
W4D1

Squat
295x2@9
275x3x2R

Bench
240x2 @8
225x2x2R

Wide grip lat pull down
4 sets of 15-20

So, my top double felt like a million pounds but my down sets I turned into tempo because I could have probably hit six sets. Weird training session... started adding a small meal roughly 30-45 min before my training session again. See if I can get a performance bump with that. Typically I train semi “empty” because my last full meal is at 11am and I train at 430pm. I’ll see how this pans out

Be easy
God bless
 
Yuck I hate training hungry. Literally anything is better than nothing, provided I don’t overdo the portion.
 
W4D2
Bw 151

Deadlift
325x2 @8 Invalid Link Removed
305x4x2R

Bb hip thrust
50x10
100x8
170x8

BB ohp
95x5
105x2x5R

Mmm... I need to hit a couple heavy singles before I pull my double because my down sets I’ve been sand baggin. Imma push this block to six weeks I think. Idk, something’s happening though lol
 
W4D3

Beltless squat
245x3x3R @8 repeats

TNG bench
210x3x3R @8 repeats

Seated row
70x 15
80x10
100x10, 7

Machine lateral raise
45,50,55 x15

I had a weird twinge, aggravation of my right SI today when I bent over to grab something so I really went into the session with hesitation because that was a sensation I haven’t felt around that area in a long time. I was actually bummed when it happened because I figured I the worst lol ... but, I did my regular pre hab and took it slow. No problems.

Will take my time tomorrow warming up as well

Anyhow,
Be easy
God bless
 
W4D4

Conv dead
315x3 @8
300x3x3R

Jm press
Tri ext
Db curl
Ez bar curl

Yeah boi. Another good day.
 
Happy to hear that twinge in your SI didnt amount to being anything too bad. Keep the gain train rollin homie.
 
jswain34 said:
Happy to hear that twinge in your SI didnt amount to being anything too bad. Keep the gain train rollin homie.
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Tryin to stay aboard. I was doing well with patterning myself to bend over and pick stuff up how mcgill says but I was in a rush and it was a rude awakening.
jimbuick said:
Meh, I train fasted everyday.
Click to expand...

It’s not bad. I’ve trained the last several days fasted (because I’m off). I *prefer* fed.
 
W5D1

Squat
300x1 @8 repeats (six sets in total)

Bench
245x1 @8 repeats (six sets in total)

Wide grip lat pd
70,80,120,140

Face pull w/rope
8 sets of 12-20

Sooo... since Friday I’ve been cheating on almost all meals. Zero cares given Here’s the thing (her comes the justification so hold tight gents) my little girl wanted to swim Saturday and Sunday.. well, my parents have a pool so we were here and they bbq’d and had desserts what’s a dad suppose to do? Eat it all, duh. I mean, In all honesty idc lol if I generated revenue staying lean then cool. But I don’t.

However, I do need to get a grip lol maybe next week?
 
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