Weights up, scales down…

Nice work on the 6-rep pullup set! Sucks about the arm, but that is a great way to focus on what you CAN do Still got better today!
 
Hyde said:
Nice work on the 6-rep pullup set! Sucks about the arm, but that is a great way to focus on what you CAN do Still got better today!
Click to expand...
Got to keep working on them 💪🏻 yeah getting done what I can, just frustrating because I know I can push some more but I just can’t stay stable.
 
Also I have something else I want to bring up in this log because it will help me stay honest and hopefully consistent.

So I have been dipping/chewing tobacco 20 years. For one it’s freaking expensive then the obvious it’s not healthy. So I’m planning to kick the can here starting after I come back from training this coming week.
 
akboom87 said:
Also I have something else I want to bring up in this log because it will help me stay honest and hopefully consistent.

So I have been dipping/chewing tobacco 20 years. For one it’s freaking expensive then the obvious it’s not healthy. So I’m planning to kick the can here starting after I come back from training this coming week.
Click to expand...

Do it, for your daughter. My dad lost both his best friends in their early 50s to tobacco.

You don’t want to die of gum cancer and not get to see her graduate high school.
 
akboom87 said:
Also I have something else I want to bring up in this log because it will help me stay honest and hopefully consistent.

So I have been dipping/chewing tobacco 20 years. For one it’s freaking expensive then the obvious it’s not healthy. So I’m planning to kick the can here starting after I come back from training this coming week.
Click to expand...
Do it dude, I can show you some horror photos of peoples faces that my dad had to make teeth for after their faces rotted away from dipping. I dipped for a few years in the Army, the day that got me to quit was being overwatch on a mission, it was 130 degrees out, mid sandstorm, and I tried to put a dip in with no water on hand lol. Got back to base and gave away like 4 logs of cope wintergreen :LOL:
 
Gym time 5am-6:30am
0RIR
BW 223

Pre workout 1 scoop pump addict 1 scoop wild thing/fish oil & PEA relief

pull ups
BWx4

Romanian deadlift
95x10
135x8
150x8

deadlift
135x8
185x8
225x5
255x5x5x5 last rep hold until grip failed

seated leg curl
80x12
125x10

squat
135x5
185x5
225x5

BB standing OHP
45x10
95x8x8x5

lat pull down
80x12
145x4x10x7x6

smith machine calves
140x20x20x20

really happy with this workout, I wanted to do more deadlifts. I stopped because last weekend my lower back muscles where pretty sore and tight got that all stretched out and feeling great. So this session man I just felt really locked in pulled really fast and just overall great.

I’m excited to progress the big 3 this year. I am starting to find my groove I feel like. Form is obviously improving and with that weight progression will follow.
Post workout whole milk/protien
M-test/pine pollen
 
akboom87 said:
Gym time 5am-6:30am
0RIR
BW 223

Pre workout 1 scoop pump addict 1 scoop wild thing/fish oil & PEA relief

pull ups
BWx4

Romanian deadlift
95x10
135x8
150x8

deadlift
135x8
185x8
225x5
255x5x5x5 last rep hold until grip failed

seated leg curl
80x12
125x10

squat
135x5
185x5
225x5

BB standing OHP
45x10
95x8x8x5

lat pull down
80x12
145x4x10x7x6

smith machine calves
140x20x20x20

really happy with this workout, I wanted to do more deadlifts. I stopped because last weekend my lower back muscles where pretty sore and tight got that all stretched out and feeling great. So this session man I just felt really locked in pulled really fast and just overall great.

I’m excited to progress the big 3 this year. I am starting to find my groove I feel like. Form is obviously improving and with that weight progression will follow.
Post workout whole milk/protien
M-test/pine pollen
Click to expand...

This was a good one!
 
Just an observation: notice you are hammering with the slinger weekly. I’d back down the overload training. I’d be willing to bet that’s antagonizing the shoulder (perhaps the main culprit). Maybe every other week or once every 3 weeks. Just my $.02
 
Electrake said:
Do it dude, I can show you some horror photos of peoples faces that my dad had to make teeth for after their faces rotted away from dipping. I dipped for a few years in the Army, the day that got me to quit was being overwatch on a mission, it was 130 degrees out, mid sandstorm, and I tried to put a dip in with no water on hand lol. Got back to base and gave away like 4 logs of cope wintergreen :LOL:
Click to expand...
was your dad a DMD?
 
SkRaw85 said:
Just an observation: notice you are hammering with the slinger weekly. I’d back down the overload training. I’d be willing to bet that’s antagonizing the shoulder (perhaps the main culprit). Maybe every other week or once every 3 weeks. Just my $.02
Click to expand...
Good call on that I will back that down.
 
akboom87 said:
Watching the Sheffield powerlifting championships, what a great group of men and women. Pretty damn impressive.
Click to expand...

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!
 
Hyde said:
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!
Click to expand...
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.
 
akboom87 said:
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.
Click to expand...

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!
 
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. Invalid Link Removed
 
akboom87 said:
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. Invalid Link Removed
Click to expand...

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.”
 
Hyde said:
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.”
Click to expand...
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.
 
Hyde said:
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.”
Click to expand...

The only coefficient that is somewhat entertaining is Dan Bell vs John Haack. Battle of Titans.
 
akboom87 said:
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.
Click to expand...

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?

SkRaw85 said:
The only coefficient that is somewhat entertaining is Dan Bell vs John Haack. Battle of Titans.
Click to expand...

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.

Invalid Link Removed
 
Last edited:
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
 
Hyde said:
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.

Invalid Link Removed
Click to expand...

Ok, looking at those openpowerlifting numbers now and wtf!! I had no idea it was so bad lol.
 
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. ;)
 
SkRaw85 said:
Ok, looking at those openpowerlifting numbers now and wtf!! I had no idea it was so bad lol.
Click to expand...

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.

MrKleen73 said:
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. ;)
Click to expand...

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.
 
Hyde said:
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.
Click to expand...
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.
 
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.
 
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
 
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
 
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.
 
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.
 
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.
 
akboom87 said:
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
Click to expand...
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.
 
Segansational said:
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.
Click to expand...
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🤪🤣🤪🤣
 
Segansational said:
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.
Click to expand...
I think a lot of that depends on his personal outlook.
PolishHamm3r77 said:
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🤪🤣🤪🤣
Click to expand...
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 said:
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.
Click to expand...
@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!
 
Segansational said:
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.
Click to expand...
I fully understand when I wrote it out I was thinking this is kinda hard to make sense of.
 
PolishHamm3r77 said:
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🤪🤣🤪🤣
Click to expand...
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.
 
akboom87 said:
@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!
Click to expand...
akboom87 said:
I fully understand when I wrote it out I was thinking this is kinda hard to make sense of.
Click to expand...
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!
 
akboom87 said:
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.
Click to expand...
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.
 
Segansational said:
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!
Click to expand...
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.
 
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