Weights up, scales down…

Hyde

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Watching the Sheffield powerlifting championships, what a great group of men and women. Pretty damn impressive.
I never end up watching these big meet streams live due to scheduling/life with my family, but the upside is you can super skip through all the setups or people you don’t care to see and condense the meet massively.

Hoping Jesus does something legendary again!
 
akboom87

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I never end up watching these big meet streams live due to scheduling/life with my family, but the upside is you can super skip through all the setups or people you don’t care to see and condense the meet massively.

Hoping Jesus does something legendary again!
I won’t spoil it if you plan to watch. I had nothing much going on today the wife needed to finish up assignments for a class, so I entertained the little one while it played in the background.
 
Hyde

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I won’t spoil it if you plan to watch. I had nothing much going on today the wife needed to finish up assignments for a class, so I entertained the little one while it played in the background.
No by all means spill the beans; I really don’t watch the tested stuff usually except highlights of the biggest lifts. Even skipping a lot, meets take a long time to watch!
 
akboom87

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Jesus definitely could have taken it but he missed some commands, on deads he had so much power it threw him off balance on the first lift. He went for the gusto on 3rd attempt he would have took 1st place but it was to large of a jump.

Gavin and Jonathan performed really well. Delaney had a best performance for sure and was incredible to watch honestly. Gustav from Sweden ended up in first and he did have a great meet and just great strength.
240214
 
Hyde

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Jesus definitely could have taken it but he missed some commands, on deads he had so much power it threw him off balance on the first lift. He went for the gusto on 3rd attempt he would have took 1st place but it was to large of a jump.

Gavin and Jonathan performed really well. Delaney had a best performance for sure and was incredible to watch honestly. Gustav from Sweden ended up in first and he did have a great meet and just great strength. View attachment 240214
I actually really hate these money meets, because they have to do it on coefficient to make it “fair”. Although the coefficients are biased most towards light middleweight classes, because that’s what the majority of the very young powerlifting fans want to see. They are the most likely next people to be giving these feds their money after all.

Jesus squatted an insane 1,053lbs in sleeves, benched 562, and pulled 836 - all 3 of which were the biggest lifts of anyone at the meet, yet he walks away in 11th. Heavyweights always get the shaft on coefficient, but they are generally the strongest lifters at the meet - it makes no sense to the casuals watching. “Wait, so that guy lifted these giant weights, but that little guy who did 200lbs less wins all the money?”

“Yep.”
 
akboom87

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I actually really hate these money meets, because they have to do it on coefficient to make it “fair”. Although the coefficients are biased most towards light middleweight classes, because that’s what the majority of the very young powerlifting fans want to see. They are the most likely next people to be giving these feds their money after all.

Jesus squatted an insane 1,053lbs in sleeves, benched 562, and pulled 836 - all 3 of which were the biggest lifts of anyone at the meet, yet he walks away in 11th. Heavyweights always get the shaft on coefficient, but they are generally the strongest lifters at the meet - it makes no sense to the casuals watching. “Wait, so that guy lifted these giant weights, but that little guy who did 200lbs less wins all the money?”

“Yep.”
Yeah it’s hard to follow with the layout of it. Undoubtedly Jesus was by far the strongest there and had crazy big lifts. How they sort the winner I still don’t really understand how that all works.
 
SkRaw85

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I actually really hate these money meets, because they have to do it on coefficient to make it “fair”. Although the coefficients are biased most towards light middleweight classes, because that’s what the majority of the very young powerlifting fans want to see. They are the most likely next people to be giving these feds their money after all.

Jesus squatted an insane 1,053lbs in sleeves, benched 562, and pulled 836 - all 3 of which were the biggest lifts of anyone at the meet, yet he walks away in 11th. Heavyweights always get the shaft on coefficient, but they are generally the strongest lifters at the meet - it makes no sense to the casuals watching. “Wait, so that guy lifted these giant weights, but that little guy who did 200lbs less wins all the money?”

“Yep.”
The only coefficient that is somewhat entertaining is Dan Bell vs John Haack. Battle of Titans.
 
Hyde

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Yeah it’s hard to follow with the layout of it. Undoubtedly Jesus was by far the strongest there and had crazy big lifts. How they sort the winner I still don’t really understand how that all works.
That’s my exact point right there - they didn’t even use DOTS, but yet another made up coefficient based off their current IPF records.

Even the experienced powerlifters watching were like, wait, what? How did this happen?

The only coefficient that is somewhat entertaining is Dan Bell vs John Haack. Battle of Titans.
It is only entertaining because of the way DOTS discounts super heavies. With Wilks, Dan was untouchable, so they made DOTS so that someone like John can “beat” him. DOTS works good within genders and for the weightclasses, but it breaks when you use it to compare Open/Superheavies, or comparing gender (because it heavily biases for females).

All you have to do is go to Open Powerlifting and see the default filter by DOTS for raw w/ wraps. In the top 20, John is at 9, Yury at 12, and Chad at 14 - just 3 men in the Top 20 all-time by DOTS, and they’re all 220s. The first man isn’t even until #9, and he had to total over 1,000kg at 100kg to still not be as “strong” as those 8 women. That tells you everything you need to know about DOTS.

IMG_9174.JPG
 
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akboom87

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Hit the gym before the road this morning

Pull ups
BWx3x3

Hyperextensions
Bwx10x10

squat
45x10
95x8
135x5
185x5
225x5x5
245x3x3
265x2

rack pulls
135x10
185x5
225x5x5
245x5
265x5

kettle ball with band for handle(single arm press on angle bench
25x8x8x8x8
 
SkRaw85

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That’s my exact point right there - they didn’t even use DOTS, but yet another made up coefficient based off their current IPF records.

Even the experienced powerlifters watching were like, wait, what? How did this happen?



It is only entertaining because of the way DOTS discounts super heavies. With Wilks, Dan was untouchable, so they made DOTS so that someone like John can “beat” him. DOTS works good within genders and for the weightclasses, but it breaks when you use it to compare Open/Superheavies, or comparing gender (because it heavily biases for females).

All you have to do is go to Open Powerlifting and see the default filter by DOTS. In the top 20, John is at 9, Yury at 12, and Chad at 14 - just 3 men in the Top 20 all-time by DOTS, and they’re all 220s. The first man isn’t even until #9, and he had to total over 1,000kg at 100kg to be “stronger” than those 8 women. That tells you everything you need to know about DOTS.

View attachment 240245
Ok, looking at those openpowerlifting numbers now and wtf!! I had no idea it was so bad lol.
 
MrKleen73

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Yeah, I don't even understand all of that stuff. I know when I did my meet they offered a best lifter award which I won, but I am pretty sure the judge told me it was just weight lifted divided by how much you weigh to get a pounds lifted per lb comparison for all lifters. I have no clue if that is what DOTS are or not, but it was a cool thing to win. ;)
 
Hyde

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Ok, looking at those openpowerlifting numbers now and wtf!! I had no idea it was so bad lol.
Notice that Zahir’s 2,450 total is #21 on that list. It is the greatest raw w/ wraps total ever recorded in the 275lb weightclass, ~200lbs bigger total than John Haack’s 198 class record shown there at #9. Yet Zahir’s DOTS is 31 points lower. Why? Both guys weighed in at the very top of the class limit, had full abs, and were the best performances ever in their respective classes… just food for thought.

Yeah, I don't even understand all of that stuff. I know when I did my meet they offered a best lifter award which I won, but I am pretty sure the judge told me it was just weight lifted divided by how much you weigh to get a pounds lifted per lb comparison for all lifters. I have no clue if that is what DOTS are or not, but it was a cool thing to win. ;)
Yeah, its close to that, albeit a more complex equation but that’s the gist. It works well enough when you don’t compare genders or factor in the open/superheavy classes. But all coefficients have their favoritism, and they historically favor the littler guys.
 
MrKleen73

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Yeah, its close to that, albeit a more complex equation but that’s the gist. It works well enough when you don’t compare genders or factor in the open/superheavy classes. But all coefficients have their favoritism, and they historically favor the littler guys.
Yeah, I know there were some people lifting more than me in the over 220 classes, so I was kind of surprised when I got best lifter until they explained it was a pound for pound strength equation. However, I can see how that could hose a 330lb lifter who lifted more than everyone at the meet but doesn't get the highest scores.
 
akboom87

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Kind of a stressful week with the training and testing. Then I thought it was in one town, I was totally wrong it was in another town. Ended up being where the wife’s parents live so the whole family came along. Then snowstorm yesterday driving back so the roads where garbage, my stress levels where pretty high, took forever to wind down last night.

struggle to get going this morning
Gym time 5:15-6:30
BW 225

took a long time to get warmed up

pull ups
Bwx3x3

hyper extension
BWx10x15x20

face pulls
20x30
30x20
40x10

deadlift deficit on 25#bumpers
95x10
135x10
185x8x8

deadlift conventional
225x5
245x5
265x3
275x3
225x10

tricep warm up

bench
95x5
135x5
155x5
175x5
185x3
190x3

hip flexor machine
90x15x10x10x10

foam rolling

had more in the tank on deads but man I’m really loving how good things are feeling. Also all the stress of the week I was able to channel that along with some good tunes and **** just moved well.
 
akboom87

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Late getting to this today, work is picking up early this year.

This month of February I have really not been cutting but more maintenance for me. I have a plan and spreadsheet built for my attack of 2024. This is a break down of what I'm kinda planning for this year. For the slow muscle gain phase I might turn that into maintenance instead of gaining. I just copied and pasted the percentages that was laid out so far.

- March/April/May

Fat loss phase(.5-.75% loss per week)

12 weeks

4-8%loss net


-June/July/August

Slow muscle gain phase

.25-.375% gain per week

10 weeks

Net 2.5-4% weight gain



-late August

Active rest phase

Maintenance calories around 2 weeks



-September/October

Fat loss phase

.5-.75% loss per week

Around 8-10 weeks

Net around 3-7% fat loss



-Nov/Dec/Jan/Feb

Slow muscle gain phase

.25-.5 gain per week

Around 14 weeks

Net 3-7% weight gain
 
akboom87

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Gym time 5am - 6:30am
2 RIR

woke up around 2 am and didn’t get back to sleep very good, so this morning was meh not optimal.

pre workout 1.5 scoop wild thing
Fish oil/ PEA relief

squat
45x12
95x10
135x10
185x8
225x5
245x5x5x3

leg press
315x8
405x8x8

lying leg curl
50x12
95x8
125x8x8

deficit deadlift 25# bumpers
135x12
185x8
195x8x8

calf machine
45x12
90x8
135x12x10

post workout milk protein
 
akboom87

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Gym time 5am-6am
2 RIR
BW 226

preworkout 1 scoop pump addict/PEA relief/fis oil

pull ups
BWx2x2

bench
45x10
95x8
135x8
155x5
175x5x5x5

DB fly flat bench
15x12
24x8
30x4x10x8

JM press
45x12
65x8x8x8

assisted dips
50#x8x8

OHP
45x12
85x8x8x5

Slept better but still just didn’t feel everything was clicking.
 
akboom87

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I have also not done good that last 2 days about my water intake! Going to get that corrected.

also I have not quit full on cold turkey on the ol lip candy. But I have bought just nicotine pouches and limit how many a day I can have. Will do this for a few weeks then pull them here before long. So making progress on all fronts slowly.
 
MrKleen73

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Lip Candy... Blech!!! I still have flashbacks to tobacco induced vomiting sessions. I tried enough times, being raised where I was it was just common place, even the old ladies in the holler dipped snuff. Last time I tried tobacco like that was Levi Garrett chewing tobacco. I ended up lying in a ditch next to my undigested fried eggs breakfast drooling on myself while contemplating my life decisions. LMAO! I remember everyone just saying don't swallow it. I wasn't but nic sick is nic sick, and it had it's way with me.
 
Segansational

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Late getting to this today, work is picking up early this year.

This month of February I have really not been cutting but more maintenance for me. I have a plan and spreadsheet built for my attack of 2024. This is a break down of what I'm kinda planning for this year. For the slow muscle gain phase I might turn that into maintenance instead of gaining. I just copied and pasted the percentages that was laid out so far.

- March/April/May

Fat loss phase(.5-.75% loss per week)

12 weeks

4-8%loss net


-June/July/August

Slow muscle gain phase

.25-.375% gain per week

10 weeks

Net 2.5-4% weight gain



-late August

Active rest phase

Maintenance calories around 2 weeks



-September/October

Fat loss phase

.5-.75% loss per week

Around 8-10 weeks

Net around 3-7% fat loss



-Nov/Dec/Jan/Feb

Slow muscle gain phase

.25-.5 gain per week

Around 14 weeks

Net 3-7% weight gain
Trying to make this make sense in my head, but as it's down and up and back down / up again, wondering if you'd be better served just doing straight cut for 5-6 mo, then doing a slow bulk after vs the yo-yo style here. And I get it, I tend to do that as well most times (short goals/bursts of energy and focus), but just throwing it out there.
 
PolishHamm3r77

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Trying to make this make sense in my head, but as it's down and up and back down / up again, wondering if you'd be better served just doing straight cut for 5-6 mo, then doing a slow bulk after vs the yo-yo style here. And I get it, I tend to do that as well most times (short goals/bursts of energy and focus), but just throwing it out there.
I am having this same inner debate. Will 5-6 mo cut cause diet fatigue and I will binge after and negate the hard work? Or will I do a clean bulk, lather rinse repeat? I think I’d be less than personable during a 5-6 month cut. I did quit cigarettes 2+ packs a day cold turkey. But I think if I cut that long I’d be looking at Grub Hub b4 Porn Hub🤪🤣🤪🤣
 
MrKleen73

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Trying to make this make sense in my head, but as it's down and up and back down / up again, wondering if you'd be better served just doing straight cut for 5-6 mo, then doing a slow bulk after vs the yo-yo style here. And I get it, I tend to do that as well most times (short goals/bursts of energy and focus), but just throwing it out there.
I think a lot of that depends on his personal outlook.
I am having this same inner debate. Will 5-6 mo cut cause diet fatigue and I will binge after and negate the hard work? Or will I do a clean bulk, lather rinse repeat? I think I’d be less than personable during a 5-6 month cut. I did quit cigarettes 2+ packs a day cold turkey. But I think if I cut that long I’d be looking at Grub Hub b4 Porn Hub🤪🤣🤪🤣
Self knowledge is an important thing. You might find you do better using some longer fasts to do the bulk of the fat burning and have a little more variety and freedom on training days. That way you never feel extremely restricted but a 36-60 hour fast only require will power for a short period and gets you the same if not even higher deficit than you would get otherwise. Plus eating enough to grow on training days is important for our goals.

From what I am seeing and things we have discussed on here previously he is kind of following the RP dieting methods and suggestions. Basically a 3 maybe 4 month cut, then maintenance for 8 weeks then another 3-4 month cut, but he also wants to push growth a bit more during the non diet periods. The fastest way they prescribe it would be maintenance during the 8 week break from dieting which allows you to shed the diet fatigue a bit, build a little new muscle but not give your body enough to gain fat. This way will take a little longer to drop the weight but if he is okay with that because he is thinking of the long game and knows he also needs to build a lot of muscle to have the look he wants to achieve. I think he has the right mentality to pull this off because he seems more about following the processes for nutrition and physique modification than he is focused on simply dieting to lose weight. Plus to be honest, he has a pretty good menu even when he is dieting.
 
akboom87

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I think a lot of that depends on his personal outlook.

Self knowledge is an important thing. You might find you do better using some longer fasts to do the bulk of the fat burning and have a little more variety and freedom on training days. That way you never feel extremely restricted but a 36-60 hour fast only require will power for a short period and gets you the same if not even higher deficit than you would get otherwise. Plus eating enough to grow on training days is important for our goals.

From what I am seeing and things we have discussed on here previously he is kind of following the RP dieting methods and suggestions. Basically a 3 maybe 4 month cut, then maintenance for 8 weeks then another 3-4 month cut, but he also wants to push growth a bit more during the non diet periods. The fastest way they prescribe it would be maintenance during the 8 week break from dieting which allows you to shed the diet fatigue a bit, build a little new muscle but not give your body enough to gain fat. This way will take a little longer to drop the weight but if he is okay with that because he is thinking of the long game and knows he also needs to build a lot of muscle to have the look he wants to achieve. I think he has the right mentality to pull this off because he seems more about following the processes for nutrition and physique modification than he is focused on simply dieting to lose weight. Plus to be honest, he has a pretty good menu even when he is dieting.
@MrKleen73 this is my thinking just as you have laid out. Definitely playing the long game and trying to setup where I believe I will be at the most success/benefit ratio!
 
akboom87

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Trying to make this make sense in my head, but as it's down and up and back down / up again, wondering if you'd be better served just doing straight cut for 5-6 mo, then doing a slow bulk after vs the yo-yo style here. And I get it, I tend to do that as well most times (short goals/bursts of energy and focus), but just throwing it out there.
I fully understand when I wrote it out I was thinking this is kinda hard to make sense of.
 
akboom87

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I am having this same inner debate. Will 5-6 mo cut cause diet fatigue and I will binge after and negate the hard work? Or will I do a clean bulk, lather rinse repeat? I think I’d be less than personable during a 5-6 month cut. I did quit cigarettes 2+ packs a day cold turkey. But I think if I cut that long I’d be looking at Grub Hub b4 Porn Hub🤪🤣🤪🤣
Congrats on kicking the smokes!
It really depends on how you lay your diet out and how you structure meals I feel. In my case the first go around I mean I was 270 so I had a lot of fat to lose. It can be done for sure though.
 
Segansational

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@MrKleen73 this is my thinking just as you have laid out. Definitely playing the long game and trying to setup where I believe I will be at the most success/benefit ratio!
I fully understand when I wrote it out I was thinking this is kinda hard to make sense of.
Yeah, it's all good. You have to want to stick with it in order to be successful and I also tend to need to switch up goals every few months to stay interested / invested. I just know that I've gotten feedback - even from members on here - that I may have been better served overall by longer amounts of time spent towards one goal than oscillating between. But definitely do what you think is sustainable. Just passing along info!
 
PolishHamm3r77

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Congrats on kicking the smokes!
It really depends on how you lay your diet out and how you structure meals I feel. In my case the first go around I mean I was 270 so I had a lot of fat to lose. It can be done for sure though.
Thank you. Smartest choice I ever made. Once u drop the dip you will just feel better overall.

You have made MILES of progress then! 40+lbs of weight loss is amazing.
 
MrKleen73

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Yeah, it's all good. You have to want to stick with it in order to be successful and I also tend to need to switch up goals every few months to stay interested / invested. I just know that I've gotten feedback - even from members on here - that I may have been better served overall by longer amounts of time spent towards one goal than oscillating between. But definitely do what you think is sustainable. Just passing along info!
Many of the longer term dieting approaches have a similar set up of going from 3-4 months of dieting to maintenance, then start dieting over. I agree though for someone in your position closer to striking distance a dedicated cut until you were about as lean as you want would likely produce more pleasing result. Same with me going in either direction because I already have a good base. I also think there is a big difference in someone oscillating back and fourth as part of a well thought out nutrition plan, and when people are changing their goals on a whim, or because they are just bored with what they are doing. Which is why I mentioned that he seems to be more honed in on the overall process, and not one particular part of it. I don't think I would do as well as him in that regard without a coach. It is true recomping is going to be slower to the end goal in most of the cases. However he is actually focusing on cutting, then focusing on lean bulking separately so probably a better scenario than just trying to do a straight recomp.
 
PolishHamm3r77

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The recomp seems to work as long as the “newbie gains” are still happening.
After every cut I end up fluffier than I was b4. I hate dieting. My body loves its primordial pouch. Holds onto it w a
kung-fu grip. 🤣
 
MrKleen73

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The recomp seems to work as long as the “newbie gains” are still happening.
After every cut I end up fluffier than I was b4. I hate dieting. My body loves its primordial pouch. Holds onto it w a
kung-fu grip. 🤣
Yeah, you just have to come off of the cut working your way up to maintenance and then slowly beyond, the diet changes but the effort level put into meeting caloric needs and macros should be the same. You sound a lot like me, dieting for a while, leaning out then rebounding recklessly. LOL Happy I have a coach in my corner directing me right now for sure.
 
akboom87

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Late again today just been busy!

Gym time 5am-6:15am
2rIR
BW 226
Pre workout 1.5 scoop pump addict+pea rel

pull ups
BWx3x3x2

DB pull over (never done before so still getting a feel)
30x12
40x8
60x8x8

DB chest support row
30x12
40x8
55x8x8
Drop set
40x10x10

Straight bar curl
30x12
40x8
50x10x10x8

DB preacher curl single arm
20x12x10x10

DB shoulder press seated
20x12
30x8
40x10x10x8

BB shrug
135x12x12x12

post workout milk+ protein
Still running mTest+ pine pollen
Also added in vitamin D 4,000 IU + magnesium
Back also 2 caps SNS stress-anxiety a night, man last night was great don’t remember falling asleep was out cold until my alarm.

also had a great connection that work out was really happy with the performance!
 
BennyMagoo79

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Late again today just been busy!

Gym time 5am-6:15am
2rIR
BW 226
Pre workout 1.5 scoop pump addict+pea rel

pull ups
BWx3x3x2

DB pull over (never done before so still getting a feel)
30x12
40x8
60x8x8

DB chest support row
30x12
40x8
55x8x8
Drop set
40x10x10

Straight bar curl
30x12
40x8
50x10x10x8

DB preacher curl single arm
20x12x10x10

DB shoulder press seated
20x12
30x8
40x10x10x8

BB shrug
135x12x12x12

post workout milk+ protein
Still running mTest+ pine pollen
Also added in vitamin D 4,000 IU + magnesium
Back also 2 caps SNS stress-anxiety a night, man last night was great don’t remember falling asleep was out cold until my alarm.

also had a great connection that work out was really happy with the performance!
Great workout man.

How do you find the vitamin D at 4000iu? I’ve been taking 1000iu daily for about a month now snd it has driven my libido up insanely.

Regarding cutting methodology: I think the 8 week interludes are a great idea. For me long cuts have led to injury and if I drop 10kg I swear my body refuses to put on any muscle before it has restored at least half of that weight in fat. I typically recomp to a point with a period of maintenance eating after a bulk and have found short cuts with small changes more effective at long term fat loss over the long run. Might just be my body, but homeostasis is a bitch.
 
akboom87

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Great workout man.

How do you find the vitamin D at 4000iu? I’ve been taking 1000iu daily for about a month now snd it has driven my libido up insanely.

Regarding cutting methodology: I think the 8 week interludes are a great idea. For me long cuts have led to injury and if I drop 10kg I swear my body refuses to put on any muscle before it has restored at least half of that weight in fat. I typically recomp to a point with a period of maintenance eating after a bulk and have found short cuts with small changes more effective at long term fat loss over the long run. Might just be my body, but homeostasis is a bitch.
Well I can’t say yet since I just started it yesterday. I will report back after a while though!
 
PolishHamm3r77

PolishHamm3r77

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Yeah, you just have to come off of the cut working your way up to maintenance and then slowly beyond, the diet changes but the effort level put into meeting caloric needs and macros should be the same. You sound a lot like me, dieting for a while, leaning out then rebounding recklessly. LOL Happy I have a coach in my corner directing me right now for sure.
Once I get locked in on a cut I make strides. It’s pulling the trigger to get into that mindset. Then, when I stop the cut, not acting like a sailor returning to port!!!
 
akboom87

akboom87

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Gym time 5am-6:15am
2RIR
BW 227

Pre workout 1.5 scoop wild thing +pea relief + fish oil

hyper extension
BWx10x10x10

single leg curl
30x12
50x8
60x10x8

deadlift
(a little longer today had a co worker has started working out in the mornings so he worked in)
135x8
185x5
205x5x5
225x5
250x5x5x5
225x10

leg extension
50x12
80x8
120x10x10

front squat
(Haven’t done these so felt awkward
45x10
95x8x8

calf machine
90x12
135x10x10

hip machine
Didn’t track

deadlifts felt good today and I really considered going higher weight but did my work sets and some volume work.

post workout
Milk/protien
mTest+ pine pollen + vitamin D
 
PolishHamm3r77

PolishHamm3r77

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Awards
2
  • Established
  • RockStar
Gym time 5am-6:15am
2RIR
BW 227

Pre workout 1.5 scoop wild thing +pea relief + fish oil

hyper extension
BWx10x10x10

single leg curl
30x12
50x8
60x10x8

deadlift
(a little longer today had a co worker has started working out in the mornings so he worked in)
135x8
185x5
205x5x5
225x5
250x5x5x5
225x10

leg extension
50x12
80x8
120x10x10

front squat
(Haven’t done these so felt awkward
45x10
95x8x8

calf machine
90x12
135x10x10

hip machine
Didn’t track

deadlifts felt good today and I really considered going higher weight but did my work sets and some volume work.

post workout
Milk/protien
mTest+ pine pollen + vitamin D
Nice you had a workout partner. Is he a regular lifter or just testing the waters?
 
akboom87

akboom87

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Nice you had a workout partner. Is he a regular lifter or just testing the waters?
Think he is pretty regular, he used to go in the evenings, switched now to mornings. Haven’t really figured out what his routine is yet but might have to find out. He used to never come to the office but has been this month so just now getting to know him.
 
Segansational

Segansational

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Gym time 5am-6:15am
2RIR
BW 227

Pre workout 1.5 scoop wild thing +pea relief + fish oil

hyper extension
BWx10x10x10

single leg curl
30x12
50x8
60x10x8

deadlift
(a little longer today had a co worker has started working out in the mornings so he worked in)
135x8
185x5
205x5x5
225x5
250x5x5x5
225x10

leg extension
50x12
80x8
120x10x10

front squat
(Haven’t done these so felt awkward
45x10
95x8x8

calf machine
90x12
135x10x10

hip machine
Didn’t track

deadlifts felt good today and I really considered going higher weight but did my work sets and some volume work.

post workout
Milk/protien
mTest+ pine pollen + vitamin D
Good volume on those deads today! And yeah, nice sometimes to have a lifting partner if it becomes a regular thing. I'm similarly back in office a few days now and considering joining our gym cause it's got a good amount of equipment, barely is getting used, and cost is pretty low right now.
 
akboom87

akboom87

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Good volume on those deads today! And yeah, nice sometimes to have a lifting partner if it becomes a regular thing. I'm similarly back in office a few days now and considering joining our gym cause it's got a good amount of equipment, barely is getting used, and cost is pretty low right now.
Some day I would like to have my own setup at home for sure. Kinda bitter sweet though because I like going to the public gym 😂

definitely deadlifts have shocked me. Not going to lie I was afraid of them at first. It’s starting to come around and making actual progress on them!
 
akboom87

akboom87

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Man my triceps have been super sore the last few days. Only thing I can think of is the JM press that I have not really done that I can think of. Did that followed by dips, must be activating part of the muscle I have been before.
 

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