Heyitsme log

[heyitsme]

Hi y'all

After a year with SSOC it is coming to that time where life is taking me in a different direction and I need to be in charge of my own progress. I am a long time semi-lurker of the SS forums and came over to lurk here, from lurking on instagram. I like it here. It's pretty. I guess I'll endeavour to be more sociable too.

Background: Started SS a long time ago. IBD have kept me coming back to it, since there was a long time where it wasn't under control. Each time I made the mistake of thinking I just needed to eat more to progress more. Lol. Thanks Obama. Last year I was tired of not making progress and being a chubby fuck so I got in touch with SSOC and have been with them for just over a year now. Had to take a couple months break during fall last year due to work which set me back quite a bit, but other than that have kept to it.

Stats:
Height: 6'
Weight: dunno. Over 200. Under 225.
Waist measurement: like 38'' (was at 43 a year ago)
Age: 28
Gender: Male
Sign: Pisces
Enjoys: DnD, Siggis yogurt (seriously use it on every thing. In tacos, burritos, on pie, in shakes, you name it) and long walks on the beach.
Diet: Used to count macros, but I've come over to just measuring out my protein portions and then letting carbs and fat fall where they may.

Latest work sets:

Press: 121x3x3@8.5-9ish
Bench Press: 187.5@9, 175x3x2@8.5-9ish
Squat: 275x5x4@8-9ish
Deadlift: 330x3@9ish

Program has me in the gym 4 days a week (it just to be just 3/week, but I was restless on weekends and we condensed the cycle a bit and it's been working), squatting thrice a week, deadlifting, benching and pressing twice a week with incline bench, chin ups and curls springled in for extra flavour. A texasy vol/intensity thing for upper body lifts and HLM type thing for the lower body stuff. This weeks is the last week with them and I have two more workouts before I am wondering into the great wide open. Plenty of ideas of what to do and what not to do. In the end I guess my desire falls upon Hanleys HPS setup, but since I like going to the gym and apparently I do not respond well to stimulus (ie. it seems I need quite a bit of it to make progress) I'm intending to continue or try to continue with 4 days a week. Focus will be on squat, deadlift and press. Press is my favorite, for reasons. Deadlift is like a good friend that you like to go drinking with. Squat is the friend of a friend that tag along because he makes the party betterer. The Bench Press... ehh... he won't be missed. Long term goal is to press 300 and pull double that. Bench and squat are a means to an end.

So my plan is:
Monday: (Upper body hypertrophy)
Press 70%
Bench Press 70%
Arm work; density thing.

Tuesday: (Lower body hypertrophy)
Squat 70%
Deadlift 70%
Calves and probably rows or chins; Density thing.

Thursday: (Full body power)
Press: 2@70%, 2@75%, 2@80%, 2x1@85%
Squat: 2@70%, 2@75%, 2@80%, 2x1@85%
Bench Press: 2@70%, 2@75%, 2@80%, 2x1@85%. CGBP: some kinda back off scheme I haven't decided on yet. Might just do a bit of strength work at 80% with the regular bench. Not sure yet.

Saturday: (Full body strenf)
Squat: 80%
Press: 80%
Deadift: 80%

Obviously the total reps are going to determined according to the H-value of my current sessions, but I'll try to be a bit conservative. Also, I use TRAC. Also also, if anyone has feedback on the proprosed program I'd be glad to hear it.

Okay great.

Today's session
Bench Press:
177.5x3@8.5, 187.5x1@9-9.5ish, 175x3@8.5, 175x3@9ish.

Squat:
275x5@8.5, 275x5@8.5, 275x5@8.5, 275x5@9.
Squat just felt really heavy today, entirely manageable, but heavy nontheless.

Incline:
142.5x5@8, 142.5x5@8, 142.5x5@8.5, 140x5@8.

[Shane]

Welcome! Strong first log entry! You'll fit right in, already chugging the HPS & H value koolaid. I kid. Lots of really interesting stuff is snowballing on this site. Good luck.

[BenM]

Welcome!

I’ve never tried / seen Siggis here, but I’ve had a few brands and flavours of Skyr. What’s it like?

ETA: a quick google tells me it’s the same thing, carry on

[slowmotion]

Welcome! I first got the impression you were in Iceland, but maybe it's just the yoghurt?

[heyitsme]

Thanks gentlepeeps!

I’ve never tried / seen Siggis here, but I’ve had a few brands and flavours of Skyr. What’s it like?

Siggi's is pretty good, 0 g of fat and 15 grams of protein pr. serving. Recently I taken to only getting the neutral kind, because True Nature brand (I think it's called) makes a sligthly fattier flavoured icelandic yogurt (skyr) that is waaaaay better with same protein content. Also tried the Oikos triple zero... not a fan.

Welcome! I first got the impression you were in Iceland, but maybe it's just the yoghurt?

Haha... actually Danish, so not too far off. Currently living in the states though.

Todays session
Seated Presses:
115x1@7.5, 120x1@8, 100x5@8, 100x5@8, 100x5@8, 100x5@8.

Press Starts:
141x2@9, 141x2@9, 141x2@9.5.

Deadlift:
335x3@9, 320x3@9, 290x3@8.5ish

Chin ups:
2-1-1-1-1-1-1-1-1-1 EMOM.

Overall good session. Hit all the prescribed weights/reps and that despite very little sleep and just generally feeling kinda tired/weak.

[BenM]

Thanks gentlepeeps!

I’ve never tried / seen Siggis here, but I’ve had a few brands and flavours of Skyr. What’s it like?

Siggi's is pretty good, 0 g of fat and 15 grams of protein pr. serving. Recently I taken to only getting the neutral kind, because True Nature brand (I think it's called) makes a sligthly fattier flavoured icelandic yogurt (skyr) that is waaaaay better with same protein content. Also tried the Oikos triple zero... not a fan.

Welcome! I first got the impression you were in Iceland, but maybe it's just the yoghurt?

Haha... actually Danish, so not too far off. Currently living in the states though.

Todays session
Seated Presses:
115x1@7.5, 120x1@8, 100x5@8, 100x5@8, 100x5@8, 100x5@8.

Press Starts:
141x2@9, 141x2@9, 141x2@9.5.

Deadlift:
335x3@9, 320x3@9, 290x3@8.5ish

Chin ups:
2-1-1-1-1-1-1-1-1-1 EMOM.

Overall good session. Hit all the prescribed weights/reps and that despite very little sleep and just generally feeling kinda tired/weak.

Ahh. We don’t have Siggis here in Aus but we have a few other brands, conveniently covered here - https://www.icemoonprison.com/blog/?p=263

The Nudie stuff is the shizz. Procal I didn’t like at all. When I want plain yoghurt I just use fat free Chobani - I’ve smothered that shit on everything from breakfast cereals to salads and fajitas, made cheesecakes and crunch wraps and smoothies out of it, and all sorts of other things. So versatile and such great macros.

Nice pressing

[heyitsme]

The flavoured chobani stuff is tasty, but has slightly high sugar content. But I'm totally with ya, icelandic yogurt pretty much works on anything. Weird pizza we make in Denmark is: Pizza w/ red sauce, mozzarella & shawarma. It gets cooked. Then after it's taken out you layer on some lettuce, fresh tomato and cucumber and drizzle it with a creme fraiche dressing. Basically yogurt (and mayo usually) garlic, lemon, salt and pepper (sometimes a bit of sugar also). Over here I just get a domino's pizza, highly modified, and do the same thing. But with the dressing made with skyr only (gotta be thinned out some) and it's disturbingly great. Also best hangover food.

Todays workout:
Bench Press:
167.5x5@8, 157x5@7.5, 157x5@7.5, 157x5@7.5.

Squat:
315x1@9, 295x3@9, 280x3@9, 280x3@9.

Starting HPS stuff tomorrow.

[BenM]

The flavoured chobani stuff is tasty, but has slightly high sugar content. But I'm totally with ya, icelandic yogurt pretty much works on anything. Weird pizza we make in Denmark is: Pizza w/ red sauce, mozzarella & shawarma. It gets cooked. Then after it's taken out you layer on some lettuce, fresh tomato and cucumber and drizzle it with a creme fraiche dressing. Basically yogurt (and mayo usually) garlic, lemon, salt and pepper (sometimes a bit of sugar also). Over here I just get a domino's pizza, highly modified, and do the same thing. But with the dressing made with skyr only (gotta be thinned out some) and it's disturbingly great. Also best hangover food.

Todays workout:
Bench Press:
167.5x5@8, 157x5@7.5, 157x5@7.5, 157x5@7.5.

Squat:
315x1@9, 295x3@9, 280x3@9, 280x3@9.

Starting HPS stuff tomorrow.

Yeah I rarely buy the flavoured Chobani because of the higher sugar/carbs. If I want flavoured we have a product called YoPro which is only about 7-8g of carbs per serve (and 15g protein) because it's only very mildly flavoured and sweetened with Stevia.

That pizza sounds nice. I haven't tried it with Skyr, but we have a home made pizza night once a fortnight (it's tomorrow, coincidentally) and in the past when I've wanted to reduce the fat content I've added low fat cottage cheese instead of normal cheese. It seemed to work pretty well.

Last night I had to cook my own dinner so I had some leftover tortellini to use up. I wanted a creamy sauce but didn't want to add heaps of cream so I mixed a very small amount of pesto (didn't want to make it too fatty) and some garlic in with some plain Chobani and heated that up, along with some mushrooms and the pasta. Honestly, it was a bit of a fail because I heated it too much (in the microwave) and the yoghurt separated, but it tasted pretty damn good.

I'll be interested to see how you go with the HPS stuff.

[heyitsme]

That pizza sounds nice. I haven't tried it with Skyr, but we have a home made pizza night once a fortnight (it's tomorrow, coincidentally) and in the past when I've wanted to reduce the fat content I've added low fat cottage cheese instead of normal cheese. It seemed to work pretty well.

I would suspect low fat ricotta would be a solid choice too. And it's essentially Whey cheese. So that's basically cheating.

Last night I had to cook my own dinner so I had some leftover tortellini to use up. I wanted a creamy sauce but didn't want to add heaps of cream so I mixed a very small amount of pesto (didn't want to make it too fatty) and some garlic in with some plain Chobani and heated that up, along with some mushrooms and the pasta. Honestly, it was a bit of a fail because I heated it too much (in the microwave) and the yoghurt separated, but it tasted pretty damn good.

I'll be interested to see how you go with the HPS stuff.

Haha.. yeah, the few times I've done yogurt and microwaves together it's turned in to a grainy mess. Flavour is still there, just kinda nasty to look at. Can't really think of any good cream substitutes. Also, cream and mushroom sauce is like crack. Put it on steak and you got a quick way to eat 3000 kcal in a meal. Or just eat it out of the bowl.

Day 1 of week 1 of HPS
Press:
95x5@7, 95x5@7, 95x5@7, 95x5@7.5, 95x4@7, 95x4@7. 28 reps. H = 311

Bench Press:
135x5@7, 140x5@7, 140x5@7, 140x5@7, 140x4@7, 140x4@7. 28 reps. H=311

Bro-blocks:
Curls: 7 minutes: 60lbs x 37 reps.
Triceps: 5 minutes: 45lbs x 40 reps.

Total tonnage: 10600
Total H: 622 (not counting the bro block, which I don't know should be calculated the same way)

[heyitsme]

Day 2 of week 1 of HPS
Squat:
225x5@7, 225x5@7, 225x5@7.5, 225x4@7, 225x4@7, 225x4@7. 27 reps. H=300. 2 min rest between sets.

Deadlift:
260x5@7, 260x5@7, 260x5@7, 260x5@7, 260x4@7. 24 reps. H=266. 1-2 min rest between sets.

Bro-block
Seated calf raises: 70lbs x 50 reps in 5 min
Reverse dumbell flies: 30 lbs (2x15lbs dumbells) x 40 reps in 7 mins.

Total tonnage: 17015
Total H-value/fatigue: 566 (+360 for the bro block, but probably not accurate)
Tonnage/fatigue: 30

[cgeorg]

Welcome! Program looks good to me

[heyitsme]

Thank you kindly

Day 3 of week 1 of HPS

Press:
95x2@5?, 101x2@5, 108x2@5.5, 115x1@6.5, 115x1@6.5. 8 reps. H-value=193.

Squat:
225x2@6, 240x2@6, 256x2@6.5, 272x1@6.5, 272x1@6.5. 8 reps. H=value=193.

Bench Press:
141x2@6, 151x2@6.5, 161x2@6.5, 171x1@7, 171x1@7, 161x3@7, 161x3@7, 161x3@7, 161x3@7. 20 reps. H-value=493. Left elbow kinda aggravated after squatting, making the bench slightly more unpleasant than necessary. Oh well, it'll be another three days before I bench again.

Total tonnage: 6014
Total fatigue: 879
Tonnage/fatigue: 6.84

Power day done.

[heyitsme]

Day 4 of week 1 of HPS

Squat:
255x3@7, 255x3@7, 255x3@7.5, 255x3@7.5. 12 reps. H-value=300. Tonnage = 3060. T/F=10.2.
Tried to use thumbs around grip for a few of the warm up set, but didn't like it.

Press:
110x3@7, 110x3@7, 110x3@7, 110x3@7.5. 12 reps. H-value=300. Tonnage = 1320. T/F=4.4.
Presses with no bounce at the bottom and no hip thrusting.

Deadlift:
260x2@7, 280x2@7.5, 300x2@8, 320x1@8, 320x1@8, 300x1@7.5, 300x1@7.5, 300x1@7.5, 300x1@7.5, 300x1@8, 300x1@8. 13 reps. H-value=343. Tonnage=4120. T/F=12.01.

Total fatigue: 943
Total tonnage: 8500
Tonnage/fatigue avg: 9.01

Week summation:
Total fatigue cost: 3011
Total tonnage: 33409
T/F weekly average: 12.04

So first week of the HPS program is in the books. This is the first time I am recording both tonnage, fatigue and whatever relation they may have, so I can't really compare too accurately this week with a week on my previous program. The only thing I can compare is the fatigue cost of the previous program which was a full 2000 points higher than what I did this week. I started consevatively because the hypertrophy I imagined would be quite taxing. I did not feel terribly affected in the following days, however, so for next week, I will be adding a few more sets the hypertrophy day. I will probably add a single or two at a higher % for power day and I will add in a single @8 for strength day with added volume work to hit the needed fatigue level. I'm thinking to doing that over the next two weeks. So, add a set to H-day and the single on S-day next week and then a single at 90% on P day and more sets on S day week after that.

[heyitsme]

Week 2: Day 1 - Upper body Hypertrophy

Press:
97.5x5@6.5, 97.5x5@6.5, 97.5x5@6.5, 97.5x5@7, 97.5x4@6.5, 97.5x4@6.5, 97.5x4@7.
32 reps. Fatigue = 408. Tonnage = 3120.

Bench Press:
145x5@6.5, 145x5@6.5, 145x5@6.5, 145x5@7, 145x4@6.5, 145x4@6.5, 145x4@7.
32 reps. Fatigue = 408. Tonnage = 4640.

Bro blocks:
Preacher curls: 45lbs x 27 reps in 7 minutes.
CGBP: 115 x 16 reps

Pretty sweet pump today. One set added (4 reps) to each of the main movements resulting in a nice bump to the fatigue level. Let's see how this works out. Tomorrow will be interdesting.

[heyitsme]

Week 2: Day 2 Lower body Hypertrophy

Squat:
225x5@6, 225x5@6, 225x5@6, 225x5@6.5, 225x4@6, 225x4@6.5, 225x4@7. 32 reps. Fatigue = 356. Tonnage = 7200.

Deadlift:
260x5@6, 260x5@6, 260x5@6.5, 260x5@6.5, 260x4@6.5, 260x4@7. 28 reps. Fatigue = 7280. Tonnage = 7280.
Lol. This is conditioning more than anything else. Everything moved well though (for squats and deadlifts), and noticeably better than last week, so that is awesome.

Bro-block:
Standing calf raises: bw+100 lbs x 60 reps in 7 min.
Barbell rows: 135 lbs x 37 reps in 7 min.

Total Fatigue: 667
Total Tonnage: 14480

Smoked a bowl of Lane Limited 1-Q tonight. I like it. Still new at this pipe thing but smoked about 85% of the bowl and ended it at 45 minute mark. I'm diggin the flavours though. As long as they don't burn too hot.

[heyitsme]

Week 2: Day 3 Power Day

Press: (using v. 2.0 because faster)
100x2@6, 105x2@6, 110x2@6.5, 115x1@7, 115x1@7. 8 reps. Fatigue = 155 (-38 from last P-day). Tonnage = 860 (+23 lbs from last P-day).

Squat:
225x2@6, 240x2@6, 255x2@6.5, 275x1@7, 275x1@7. 8 reps. Fatigue = 204 (+11 from last P-day). Tonnage = 1990 (+6 lbs from last P-day).

Bench Press:
140x2@6, 150x2@6, 160x2@6.5, 170x1@7, 175x1@7, 160x3@7, 160x3@7, 160x3@7, 160x3@7. 20 reps. Fatigue = 471 (-22 from last P-day). Tonnage = 3165 (-28lbs from last P-day).

Bro-block:
BB curls: 50 lbs x 26 reps (8,8,10 reps).
LTE's: 55 lbs x 26 reps (8,8,10 reps).

Sandbagged the bro-block a little. It's a new addition to this day, mostly because I want somma dat arm growth so I'm giving it some attention. Bench Press part of the workout not as stressful as it probably should have been (less stressful than last power day bench). Eh, I'll get it next time. Other than that, I felt strong and weights moved fast. I am tres happy.

Total fatigue: 830
Total tonnage: 6015

[heyitsme]

Week 2: Day 4 Strength Day

Squat:
295x1@8, 255x3@7, 255x3@7, 255x3@7. 13 reps. Fatigue = 455 (+164 up from last week). Tonnage = 3355 (+295 up from last week).

Press:
125x1@8.5, 110x3@7.5, 110x3@7.5, 110x3@7.5, 110x3@8. 13 reps. Fatigue = 532 (-18 down from last week). Tonnage = 1445 (+125 up from last week).

Deadlift: (Power and Strength combined)
260x2@7, 280x2@7.5, 300x2@7.5, 320x1@8, 345x1@8.5, 300x3@7.5. 300x3@7.5, 300x3@8. 16 reps. Fatigue = 530 (up +185 from last week). Tonnage = 5045 (up +925 from last week).

Total fatigue = 1694
Total tonnage = 11345
-----

Weekly resume:
Upped the e1rm (+2%) on bench not really on the other lifts, since I was adding in some more work. All in all a pretty ok week. Still getting the hang of the hypertrophy day, but otherwise things are moving quite nicely. Deadlifts feel really heavy on Fridays but hopefully that'll just be for a short while and then I'll adjust to that. Next week I'll be adding +2% to the rest of the lifts (probably keep bench on the same e1rm as this week but play around with some of the intensities). Since I'm flying home to Denmark on Tuesday I won't be able to do lower body hypertrophy so I might do all the hypertrophy stuff on monday? Haven't decided yet.

Weekly fatigue = 3810
Weekly tonnage = 38095

The fatigue is quite a bit higher this week, +800, and I can feel it, so I'll probably stick to this for a few more weeks and see how the training is trending. It is still far off from what I used to be doing, but the intensity is also much much lower so there's a lot of mechanical work that I am not quite used to yet. Eating hasn't been perfect since I'm kinda packing up where I am and getting ready to leave, so when I am ready to get into a stable routine again, I'm betting that'll do all kinds of good things to my training.

[heyitsme]

Week 3: Day 1 + 2x0.5 Upper/lower body Hypertrophy

Press: (strict)
100x5x6@6.5-7, 100x4x2@7. 38 reps. Fatigue = 449 (up +34 from last H day). Tonnage = 3800 (up +680 from last H day).

Squat:
230x5x6@6.5-7.5ish. 30 reps. Fatigue = 346 (down -20 from last H-day). Tonnage = 6900 (down -300 from last H day)

Bench Press:
140x5x7@6.5-8ish. 35 reps. Fatigue = 315 (down -87 from last H-day). Tonnage = 4900 (up +260 from last H day)

Had to compromise a great deal, in terms of time and effort on this session. Squat went fine. Bench Press, I fucked up on, should have loaded up 145 instead of 140. Got a nice pump out of it, but still a misload. Eh... I can fix it next week.

Total fatigue = 1110
Total tonnage = 15600

[heyitsme]

Week 3: Day 3 Power + Hypertrophy

Press: (v.2)
45kgx2@6,47.5kgx2@6, 50x2@6.5, 55x1@7, 55x1@7. 8 reps. Fatigue = 231. Tonnage = 885 lbs.

Squat:
105kgx2@6.5, 110x2@6.5, 117.5x2@7, 125x1@7, 125x1@7. 8 reps. Fatigue = 214. Tonnage = 2050 lbs.

Bench Press:
62.5x2@6, 67.5x2@6, 70x2@6, 75x1@6, 75x1@6. 8 reps. Fatigue = 125. Tonnage = 1232 lbs.
These felt awesome. Been incorporating power/bulldog grip into my bench press and it feels great. Quite low on the fatigue on this one because the %'s were a bit lower than they were meant to be. I'm doing all these lbs -> kg conversions and it's gonna be take a session to get sorted.
CGBP: 60kg x 12 reps.

Deadlift:
117.5x5@7, 117.5x5@7.5, 117.5x5@8, 117.5x5@8. 20 reps. Fatigue = 211. Tonnage = 5300 lbs.
Catching up on hypertrophy day. I guess I'll go full retard this week and do all four exercises for strength on Sunday also. Probably gonna skip the deadlift power segment though.
Curls: 28 kg x 23 reps.

Total fatigue = 780
Total tonnage = 9466

For having sat on a planes and dragged luggage around for ~16 hours the day before, this session went quite well, I must confess.
Kinda sorta story time: When I arrived at the gym, this guy shows up too. Fully dressed in blue, puts on gardening gloves and prepares to deadlift. Loads up 20kg bumbers and proceeds to strip the rack of 5's and 10's and throwing them on the ground next to the barbell. Well, I suppose dropping them with effort is more correct. Then does a few sets of like 5-7 reps and being real grunty and like, moaning about his sets. He leaves and I continue doing my thing. As I start my last exercise (the deads) this chick comes in and with her, I presume, this boyfriend-bff type dude. She starts squatting, super wide stance, almost to depth and the bff starts cold benching 60 kg feet up (they're within 10 feet range of each other). Blue dressed deadlift guy come over and starts doing stuff in the rack next to hers. She loads up some more weight and proceeds to squat it, with what is not horribly form (from I could see from the corner of my eye). Blue dressed deadlift guy ends up staring at her squatting, and bff notices and addresses the staring guy with "You leering/staring dude?". Blue dressed deadlift guy starts talking about how there's something about her form that is weird and for some reason she is receptive to this guys comments as she is squatting. She receives his comments and engages in conversation about it (still with the bar on her back). Bff joins in and blue dressed deadlift guy and bff proceeds to entirely unclearly and unhelpfully tell her that something is weird with her squat and trying to put her hips in the right position at the top of the squat. In the end nothing gets solved and the poor woman is stuck more confused than she was coming in. There's not really any point to this story other than I was very confused how any of them thought they were being any sort of helpful. Like going up to someone who's solving a math problem and saying they're doing it wrong but then not being able to say what they're doing wrong or how to fix it. What the fuck was the point then? Maybe blue dressed deadlift guy just got caught being creepy and scrambled to appear to not be... fuck if I know. But I was facepalming most of the time.

[Wilhelm]

Smh. I would not survive at a public gym.

I'm quite certain my head would asplode before the end of the first week.