Been going through a bit of a rock-bottom of sorts. Made a decision to work on changing things, day by day. I have to set daily reminders or goals to do simple stuff like open the mail, or brush my teeth. I even had to write a reminder to make this log entry.
Anyways, I have to completely re-establish all my habits and my short term goal is:
3x/week barbell training + 1x/week GPP
Meal prep lunches for 1 week straight
7/6/20 Monday: Meal prep
7/7/20 Tuesday: LBBS 210 x 5 x 3 / TnG Bench 185 x 5 x 3 / Deadlift (Conventional) 225 x 5 x 3
7/8/20 Off
Dear Diary, My Meathead Bullshit Has a Body Count
Moderator: Chebass88
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cgeorgiev
- Registered User
- Posts: 95
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
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cgeorgiev
- Registered User
- Posts: 95
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
*cue Return of the Mack
Everything sucks, but they opened up the gyms.
I've been running a quick LP: first adding 10# each session to the lower body lifts, and 5# for upper body. Currently adding 5# to each lift/session. Still progressing at current rate, but session RPE is noticeably increasing. Recovering fine, diet has been pretty good with macros being around P:150 C:400-500 F:80-100. Sleep is the area to improve. Also, trying to smoke less pot during the week. All I did for a year and a half was play guitar and smoke 0.5 oz a week; the gym is so vital to my mental health and I completely lost it this year.
I loved doing more volume in my training before lockdown, so I'm trying out deadlift for 5 x 3, and honestly, it's fine. I can't believe I would only pull a single set of five during my first run at LP.
Current game plan is once I feel a lift become@9 for a set of 5, I'll add in backoff volume shooting for 5 x 3 @ 8. I'm toying with the idea of adding in 2ct paused deadlift and squat to Wednesday for sets of 8, instead of the light day they used in Egypt.
C-S = LBBS w/ belt
C-P = Press 2.0 w/ belt
C-B = 1ct Bench Press w/ belt
C-D = Conventional Deadlift (beltless)
8/2/21
C-S 195 x 5 x 3
C-B 165 x 5 x 3
C-D 225 x 5 x 3
8/4/21
C-S 205 x 5 x 3
C-P 115 x 5 x 3
C-D 235 x 5 x 3
8/6/21
C-S 215 x 5 x 3
C-B 175 x 5 x 3
C-D 245 x 5 x 3
8/8/21
GPP: C2 Rower x 15min
8/9/21
C-S 225 x 5 x 3
C-P 120 x 5 x 3
C-D 255 x 5 x 3
8/11/21
C-S 235 x 5 x 3
C-B 180 x 5 x 3
C-D 265 x 5 x 3
8/13/21
C-S 245 x 5 x 3
C-P 125 x 5 x 3
C-D 275 x 5 x 3
8/15/21
GPP
Pendlay Rows: 145 x 12 x 3
Thumbless Hammer Curls w/ Fat Gripz: 25 x 10 x 3
Triceps Cable Push-Down: 60 x 15 x 3
8/16/21
C-S 255 x 5 x 3
C-B 185 x 5 x 3
C-D 280 x 5 x 3
8/18/21
C-S 260 x 5 x 3
C-P 130 x 5 x 3
C-D 285 x 5 x 3
8/20/21
C-S 265 x 5 x 3
C-B 190 x 5 x 3
C-D 290 x 5 x 3
Seated D.B Press: 35 x 12 @7; 40 x 12 @ 9; 45 x 10 @ 10
8/22/21
GPP: 15min Rower - 3200m
Thumbless Hammer Curls w/ Fat Gripz: 25 x 15 x 3
Triceps Cable Push-Down: 60 x 15 x 3
8/23/21
C-S 270 x 5 x 3
C-P 135 x 5 x 3
C-D 295 x 5 x 3
D.B. Bench Press: 55 x 12 x 3
Everything sucks, but they opened up the gyms.
I've been running a quick LP: first adding 10# each session to the lower body lifts, and 5# for upper body. Currently adding 5# to each lift/session. Still progressing at current rate, but session RPE is noticeably increasing. Recovering fine, diet has been pretty good with macros being around P:150 C:400-500 F:80-100. Sleep is the area to improve. Also, trying to smoke less pot during the week. All I did for a year and a half was play guitar and smoke 0.5 oz a week; the gym is so vital to my mental health and I completely lost it this year.
I loved doing more volume in my training before lockdown, so I'm trying out deadlift for 5 x 3, and honestly, it's fine. I can't believe I would only pull a single set of five during my first run at LP.
Current game plan is once I feel a lift become@9 for a set of 5, I'll add in backoff volume shooting for 5 x 3 @ 8. I'm toying with the idea of adding in 2ct paused deadlift and squat to Wednesday for sets of 8, instead of the light day they used in Egypt.
C-S = LBBS w/ belt
C-P = Press 2.0 w/ belt
C-B = 1ct Bench Press w/ belt
C-D = Conventional Deadlift (beltless)
8/2/21
C-S 195 x 5 x 3
C-B 165 x 5 x 3
C-D 225 x 5 x 3
8/4/21
C-S 205 x 5 x 3
C-P 115 x 5 x 3
C-D 235 x 5 x 3
8/6/21
C-S 215 x 5 x 3
C-B 175 x 5 x 3
C-D 245 x 5 x 3
8/8/21
GPP: C2 Rower x 15min
8/9/21
C-S 225 x 5 x 3
C-P 120 x 5 x 3
C-D 255 x 5 x 3
8/11/21
C-S 235 x 5 x 3
C-B 180 x 5 x 3
C-D 265 x 5 x 3
8/13/21
C-S 245 x 5 x 3
C-P 125 x 5 x 3
C-D 275 x 5 x 3
8/15/21
GPP
Pendlay Rows: 145 x 12 x 3
Thumbless Hammer Curls w/ Fat Gripz: 25 x 10 x 3
Triceps Cable Push-Down: 60 x 15 x 3
8/16/21
C-S 255 x 5 x 3
C-B 185 x 5 x 3
C-D 280 x 5 x 3
8/18/21
C-S 260 x 5 x 3
C-P 130 x 5 x 3
C-D 285 x 5 x 3
8/20/21
C-S 265 x 5 x 3
C-B 190 x 5 x 3
C-D 290 x 5 x 3
Seated D.B Press: 35 x 12 @7; 40 x 12 @ 9; 45 x 10 @ 10
8/22/21
GPP: 15min Rower - 3200m
Thumbless Hammer Curls w/ Fat Gripz: 25 x 15 x 3
Triceps Cable Push-Down: 60 x 15 x 3
8/23/21
C-S 270 x 5 x 3
C-P 135 x 5 x 3
C-D 295 x 5 x 3
D.B. Bench Press: 55 x 12 x 3
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ChrisMcCarthy1979
- Registered User
- Posts: 1961
- Joined: Tue Mar 06, 2018 2:30 am
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Good work here!
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cgeorgiev
- Registered User
- Posts: 95
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Hey thanks for the kind words, man.
8/25/21
2ct Paused Squat
185 x 8 @ ~8
185 x 8 @ ~8
185 x 8 @ ~8
Competition Bench
190 x 5 x 3
Accidentally misloaded 2.5# weights instead of the 5#. Whatever, it was easy as shit.
2ct Paused Deadlift
185 x 8 @ ~8
185 x 8 @ ~8
185 x 8 @ ~8
Oh my god, I forgot how challenging tempo or paused work was. My ego wanted at least 225# for either lift, and I loaded 185# right after 135# warming up, and I got lucky getting in the ballpark of 8-9. I'm going to see how doing paused work on Wednesday affects recovery and try to milk out 10# gains a week for however long I can. Next week I'll be more conservative warming up ramping for 8@6, 8@7, 8@8; hopefully this will make the cardio less brutal. Speaking of: absolutely knackered from the cardio requirements of doing 8s for paused lower body lifts. I hit up In-N-Out for a triple patty and gourged on 120g of cereal. Gonna hit up the pop tarts for an extra 70g of carbs before bed.
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cgeorgiev
- Registered User
- Posts: 95
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
8/27/21
C-S: 275 x 5 x 3
C-P: 140 x 5 x 3
C-D: 300 x 5 x 3
8/29/21
GPP
Pendlay Row: 135 x 15 x 3
Thumbless Hammer Curl w/ Fat Grips: 20 x 15 x
Cable Triceps Pull Apart: 120 x 15 x 3 (Doubtful that was the amount of actual weight, but that's where I set the pin)
8/30/21
C-S: 280 x 5 x 3
C-B: 195 x 5 x 3
C-D: 305 x 5 x 3
Seated D.B. Press: 35 x 12 @ 7; 40 x 12 @ 8; 45 x 12 @ 9 x 3
C-S: 275 x 5 x 3
C-P: 140 x 5 x 3
C-D: 300 x 5 x 3
8/29/21
GPP
Pendlay Row: 135 x 15 x 3
Thumbless Hammer Curl w/ Fat Grips: 20 x 15 x
Cable Triceps Pull Apart: 120 x 15 x 3 (Doubtful that was the amount of actual weight, but that's where I set the pin)
8/30/21
C-S: 280 x 5 x 3
C-B: 195 x 5 x 3
C-D: 305 x 5 x 3
Seated D.B. Press: 35 x 12 @ 7; 40 x 12 @ 8; 45 x 12 @ 9 x 3
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cgeorgiev
- Registered User
- Posts: 95
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
9/1/21
2ct Paused Squat
185 x 6 @ 6
195 x 6 @ 7
205 x 6 @ 8 x 3
C-P
145 x 5 @ 9
135 x 5 @ 8
135 x 5 @ 9
135 x 5 @ 10
RDL
205 x 8 @ 6
215 x 8 @ 7
225 x 8 @ 8 x 3
2ct Paused Squat
185 x 6 @ 6
195 x 6 @ 7
205 x 6 @ 8 x 3
C-P
145 x 5 @ 9
135 x 5 @ 8
135 x 5 @ 9
135 x 5 @ 10
RDL
205 x 8 @ 6
215 x 8 @ 7
225 x 8 @ 8 x 3
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cgeorgiev
- Registered User
- Posts: 95
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
9/4/21
C-S
285 x 5 @ 9
275 x 5 @ 8
275 x 5 @ 8
275 x 5 @ 8
C-B
200 x 5 x 3
C-D
310 x 5 x 3
9/6/21
C-S
305 x 1 @ 8
265 x 5 @ 8
265 x 5 @ 8
265 x 5 @ 8
C-P
155 x 1 @ 8
135 x 5 @ 8
135 x 5 @ 8
135 x 5 @ 8
Pendlay Rows: 165 x 8 x 2
9/7/21
C-D
360 x 1 @ 8
315 x 5 @ 8
315 x 5 @ 8
315 x 5 @ 8
C-B
225 x 1 @ 8; 235 x 1 @ 9
205 x 5 @ 8
205 x 5 @ 8.5
205 x 5 @ 10
Front Squat
95 x 8 x 2 (lol)
Was planning on training 9/3/21, but left work early due to the holiday weekend and fell asleep on the couch for the afternoon. Ended up getting it in on Saturday and skipping GPP this weekend. I got that intuitive feeling that squats are slowing down on a 5# LP; felt 285 go into @9 territory, so I made the call to start adding in backoff sets. I've been feeling the squat slowing down, and not enough volume in the upper body lifts to progress in strength and size, so I'm making the decision to move to a 4-day programming. I've had a lot of success in the past with higher frequency and higher volume, so my focus for the remainder of the year is to increase my overhead press, and a few other novel lifts while also working on improving aerobic capacity over time. My shot-in-the-dark idea is:
Monday
C-S 1@8; 3x5 @ 8
C-P 1@8; 3x5 @ 8
Pendlay Rows: 8@6, 8@7, 8@8 x 2-3
Tuesday
C-D 1@8; 3x5 @ 8
C-B 1@8; 3x5 @ 8
Front Squats: 8@6, 8@7, 8@8 x 2-3
Wednesday Off
Thursday
Push Press: 6@6, 6@7, 6@8 x 3
2ct Paused Squat: 6@6, 6@7, 6@8 x 3
Incline CGBP: 8@6, 8@7, 8@8 x 2-3
Friday
2ct Paused Deadlift: 6@6, 6@7, 6@8 x 3
Press, no belt: 6@6, 6@7, 6@8 x 3
Weighted Dips: 8@6, 8@7, 8@8 x 3
Primary goal is to drive press up; a 200# would be cool. I've benched 300# a few times in the gym, so I wanted to work on overhead press, as well as get a bit more proficient at front squatting and Pendlay rows. First time front squatting today, and it felt very uncomfortable. I want to spend some time with it, since the bracing and upper body strength just to hold the position requires tons of strength. I setup with straps a la Mike Tushcherer. I might do a few sets throughout the week at an abysmal weight just to get the motor pattern down a little better.
Benching today was a trip, first time benching 225 since the shutdown. Hardest part seems to be the control on the eccentric; once I press off my chest after a 1ct pause it flies up. I wasn't expecting to hit 225, or even 235, but it was there. My bench will likely go up from all the upper body volume despite only benching once a week. Before the lock down my bench was in the 275 x 1 @ 8 for what seems like forever.
Lastly, I had a nagging hip injury for years I got from being ruff-n-tuff and internalizing some of the worst programming ideas from Egypt. I couldn't ever squat more than 275 without a sharp pain. That seems to have gone away. I don't want to get ahead of myself, but I'm excited to see where my squat and deadlift end up.
C-S
285 x 5 @ 9
275 x 5 @ 8
275 x 5 @ 8
275 x 5 @ 8
C-B
200 x 5 x 3
C-D
310 x 5 x 3
9/6/21
C-S
305 x 1 @ 8
265 x 5 @ 8
265 x 5 @ 8
265 x 5 @ 8
C-P
155 x 1 @ 8
135 x 5 @ 8
135 x 5 @ 8
135 x 5 @ 8
Pendlay Rows: 165 x 8 x 2
9/7/21
C-D
360 x 1 @ 8
315 x 5 @ 8
315 x 5 @ 8
315 x 5 @ 8
C-B
225 x 1 @ 8; 235 x 1 @ 9
205 x 5 @ 8
205 x 5 @ 8.5
205 x 5 @ 10
Front Squat
95 x 8 x 2 (lol)
Was planning on training 9/3/21, but left work early due to the holiday weekend and fell asleep on the couch for the afternoon. Ended up getting it in on Saturday and skipping GPP this weekend. I got that intuitive feeling that squats are slowing down on a 5# LP; felt 285 go into @9 territory, so I made the call to start adding in backoff sets. I've been feeling the squat slowing down, and not enough volume in the upper body lifts to progress in strength and size, so I'm making the decision to move to a 4-day programming. I've had a lot of success in the past with higher frequency and higher volume, so my focus for the remainder of the year is to increase my overhead press, and a few other novel lifts while also working on improving aerobic capacity over time. My shot-in-the-dark idea is:
Monday
C-S 1@8; 3x5 @ 8
C-P 1@8; 3x5 @ 8
Pendlay Rows: 8@6, 8@7, 8@8 x 2-3
Tuesday
C-D 1@8; 3x5 @ 8
C-B 1@8; 3x5 @ 8
Front Squats: 8@6, 8@7, 8@8 x 2-3
Wednesday Off
Thursday
Push Press: 6@6, 6@7, 6@8 x 3
2ct Paused Squat: 6@6, 6@7, 6@8 x 3
Incline CGBP: 8@6, 8@7, 8@8 x 2-3
Friday
2ct Paused Deadlift: 6@6, 6@7, 6@8 x 3
Press, no belt: 6@6, 6@7, 6@8 x 3
Weighted Dips: 8@6, 8@7, 8@8 x 3
Primary goal is to drive press up; a 200# would be cool. I've benched 300# a few times in the gym, so I wanted to work on overhead press, as well as get a bit more proficient at front squatting and Pendlay rows. First time front squatting today, and it felt very uncomfortable. I want to spend some time with it, since the bracing and upper body strength just to hold the position requires tons of strength. I setup with straps a la Mike Tushcherer. I might do a few sets throughout the week at an abysmal weight just to get the motor pattern down a little better.
Benching today was a trip, first time benching 225 since the shutdown. Hardest part seems to be the control on the eccentric; once I press off my chest after a 1ct pause it flies up. I wasn't expecting to hit 225, or even 235, but it was there. My bench will likely go up from all the upper body volume despite only benching once a week. Before the lock down my bench was in the 275 x 1 @ 8 for what seems like forever.
Lastly, I had a nagging hip injury for years I got from being ruff-n-tuff and internalizing some of the worst programming ideas from Egypt. I couldn't ever squat more than 275 without a sharp pain. That seems to have gone away. I don't want to get ahead of myself, but I'm excited to see where my squat and deadlift end up.
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cgeorgiev
- Registered User
- Posts: 95
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Ok, time to catch up...
9/9 Tried doing push press as a press variation, turned out to be a terrible idea and tweaked my neck. Realized it might be too soon to try and do a dynamic overhead lift intended as an overload lift. I'm just going to do a strict press with no belt on Th and F for more overhead volume. Called it after I tweaked my neck and I was batman for a few days and had to move my whole body to change my view. This used to happen a lot early in my lifting career, I found it happened less when I did direct neck work.
9/13
C-S
310 x 1 @ 8; 270 x 5 x 3
C-P
155 x 1 @ 8; 135 x 5 x 3
Pendlay Row
135 x 8
145 x 8
155 x 8 x 3
9/14
C-D
365 x 1 @ 8; 320 x 5 x 3
C-B
230 x 1 @ 8; 200 x 5 x 3
Front Squat
115 x 8 x 3
9/16
Strict Press, no belt
145 x 1 @ 8; 135 x 3 x 5 (2min rest time; going to reduce to 90"-60" next week as the triples were too easy)
2ct Paused Squat
275 x 1 @ 8; 235 x 6 x 3
Incline Bench
135 x 8 x 3
9/17
Strict Press, no belt
150 x 1 @ 8; 125 x 6 x 3
2" deficit deadlift (conventional; w/ straps)
335 x 1 @ 8; 285 x 6 x 3
LTE
65 x 8
75 x 8
85 x 8 x 3
9/20
C-S
315 x 1 @ 8; 275 x 5 x 3
C-P
160 x 1 @ 8; 140 x 5 x 3
Pendlay Row
140 x 8
150 x 8
160 x 8 x 3
9/21
C-D
370 x 1 @ 8; 325 x 5 x 3
C-B
235 x 1 @ 8; 205 x 5 x 3
Front Squat
135 x 8 x 3
Getting stronger, getting more visibly jacked, having fun putting in the work.
9/9 Tried doing push press as a press variation, turned out to be a terrible idea and tweaked my neck. Realized it might be too soon to try and do a dynamic overhead lift intended as an overload lift. I'm just going to do a strict press with no belt on Th and F for more overhead volume. Called it after I tweaked my neck and I was batman for a few days and had to move my whole body to change my view. This used to happen a lot early in my lifting career, I found it happened less when I did direct neck work.
9/13
C-S
310 x 1 @ 8; 270 x 5 x 3
C-P
155 x 1 @ 8; 135 x 5 x 3
Pendlay Row
135 x 8
145 x 8
155 x 8 x 3
9/14
C-D
365 x 1 @ 8; 320 x 5 x 3
C-B
230 x 1 @ 8; 200 x 5 x 3
Front Squat
115 x 8 x 3
9/16
Strict Press, no belt
145 x 1 @ 8; 135 x 3 x 5 (2min rest time; going to reduce to 90"-60" next week as the triples were too easy)
2ct Paused Squat
275 x 1 @ 8; 235 x 6 x 3
Incline Bench
135 x 8 x 3
9/17
Strict Press, no belt
150 x 1 @ 8; 125 x 6 x 3
2" deficit deadlift (conventional; w/ straps)
335 x 1 @ 8; 285 x 6 x 3
LTE
65 x 8
75 x 8
85 x 8 x 3
9/20
C-S
315 x 1 @ 8; 275 x 5 x 3
C-P
160 x 1 @ 8; 140 x 5 x 3
Pendlay Row
140 x 8
150 x 8
160 x 8 x 3
9/21
C-D
370 x 1 @ 8; 325 x 5 x 3
C-B
235 x 1 @ 8; 205 x 5 x 3
Front Squat
135 x 8 x 3
Getting stronger, getting more visibly jacked, having fun putting in the work.
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cgeorgiev
- Registered User
- Posts: 95
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
9/23
2ct Paused Squat
280 x 1 @ 8; 240 x 6 x 3
Strict Press, no belt
150 x 1 @ 8; 140 x 3 EMOM for 5min (3, 3, 3, 3, 2)
Incline CGBP
135 x 8 x 3
Didn't eat the best today, and wasn't in the best mood. Was able to get it in though. Experimenting with EMOMs and density blocks with press to get the volume in efficiently. Loved the challenge of doing EMOM, though fatigue caught up with me at the end and wasn't able to perform the last triple at min 1. I'll feel confident going into it next week if I actually eat well that day. Still, got a lot of work done in <10min.
2ct Paused Squat
280 x 1 @ 8; 240 x 6 x 3
Strict Press, no belt
150 x 1 @ 8; 140 x 3 EMOM for 5min (3, 3, 3, 3, 2)
Incline CGBP
135 x 8 x 3
Didn't eat the best today, and wasn't in the best mood. Was able to get it in though. Experimenting with EMOMs and density blocks with press to get the volume in efficiently. Loved the challenge of doing EMOM, though fatigue caught up with me at the end and wasn't able to perform the last triple at min 1. I'll feel confident going into it next week if I actually eat well that day. Still, got a lot of work done in <10min.
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cgeorgiev
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- Posts: 95
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
9/24
2" deficit deadlift (conventional; w/ straps)
340 x 1 @ 8; 290 x 6 x 3
Strict Press, no belt
150 x 1 @ 8; 125 x 6 x 3
LTE
70 x 8
80 x 8
90 x 8 x 3
So tired, going to spend the weekend eating and sleeping. Olecrenon process on the right elbow is feeling a little tender: feels just like standard mild overuse. I'll keep an eye on it.
2" deficit deadlift (conventional; w/ straps)
340 x 1 @ 8; 290 x 6 x 3
Strict Press, no belt
150 x 1 @ 8; 125 x 6 x 3
LTE
70 x 8
80 x 8
90 x 8 x 3
So tired, going to spend the weekend eating and sleeping. Olecrenon process on the right elbow is feeling a little tender: feels just like standard mild overuse. I'll keep an eye on it.
-
cgeorgiev
- Registered User
- Posts: 95
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
9/27/21
C-S
320 x 1 @ 8; 280 x 5 x 3
C-P
165 x 1 @ 8; 145 x 5 x 3
Pendlay Rows
140 x 8
150 x 8
160 x 8 x 3
Went in motivated, ended up performing well, but it was a slog. My hypothesis is i've been lacking on carbs last few days and especially leading up to training. Anwyays, showed up and got it in. So thrilled to be squatting three plates again without pain. Looking forward to working towards 315 x 5. Need to stop being lazy and logging this stuff on the RTS site as well.
C-S
320 x 1 @ 8; 280 x 5 x 3
C-P
165 x 1 @ 8; 145 x 5 x 3
Pendlay Rows
140 x 8
150 x 8
160 x 8 x 3
Went in motivated, ended up performing well, but it was a slog. My hypothesis is i've been lacking on carbs last few days and especially leading up to training. Anwyays, showed up and got it in. So thrilled to be squatting three plates again without pain. Looking forward to working towards 315 x 5. Need to stop being lazy and logging this stuff on the RTS site as well.
-
cgeorgiev
- Registered User
- Posts: 95
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
9/28/21
C-D
375 x 1 @ 8; 325 x 5 x 3
C-B
240 x 1 @ 8; 210 x 5 x 3
Front Squats
95 x 8
115 x 8
135 x 8 x 3
C-D
375 x 1 @ 8; 325 x 5 x 3
C-B
240 x 1 @ 8; 210 x 5 x 3
Front Squats
95 x 8
115 x 8
135 x 8 x 3
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cgeorgiev
- Registered User
- Posts: 95
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Was supposed to lift 9/30, but I helped a friend move and passed out on the couch once I got home.
10/1
2ct Paused Squat
285 x 1 @ 8; 240 x 6 x 3
Strict Press
155 x 1 @ 8 (I think, kinda biffed it on this slot this week)
5 EMOM;
145 x 3, 3, 3
135 x 3, 3
Incline CGBP
145 x 8 x 3
10/2
2" Deficit Deadlift (conventional; w/ straps)
345 x 1 @ 8; 295 x 6 x 3
Strict Press
150 x 1 @ 8
7min AMRAP w/ 115#: 5, 5, 5, 4, 3, 2, 2
LTE
85 x 8 x 3
10/4
C-S
325 x 1 @ 8; 285 x 5 x 3
C-P
165 x 1 @ 8; 145 x 5 x 3
Pendlay Rows
145 x 8
155 x 8
165 x 8 x 3
10/1
2ct Paused Squat
285 x 1 @ 8; 240 x 6 x 3
Strict Press
155 x 1 @ 8 (I think, kinda biffed it on this slot this week)
5 EMOM;
145 x 3, 3, 3
135 x 3, 3
Incline CGBP
145 x 8 x 3
10/2
2" Deficit Deadlift (conventional; w/ straps)
345 x 1 @ 8; 295 x 6 x 3
Strict Press
150 x 1 @ 8
7min AMRAP w/ 115#: 5, 5, 5, 4, 3, 2, 2
LTE
85 x 8 x 3
10/4
C-S
325 x 1 @ 8; 285 x 5 x 3
C-P
165 x 1 @ 8; 145 x 5 x 3
Pendlay Rows
145 x 8
155 x 8
165 x 8 x 3
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cgeorgiev
- Registered User
- Posts: 95
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Been a long time since I've logged anything. No direction in training, I have about a years worth of programming from BBM from around 2018 that I'm in a place in life where I can devote myself to the training and recovery demands. It was pretty cool this week to come back and hit some previous goals right out of the gate at the start of this block. I'm 5' 9" at around 195# these days.
Monday 7/3/23
Competition Squat (LBBS + belt)
365 x 1 @ 8
300 x 6 x 4
Competition Press (press 2.0 circa 2015 + belt)
185 x 1 @ 8
150 x 6 x 4
SLDL off 3-4" mat
205 x 10
215 x 10
225 x 10 x 4
Wednesday 7/5/23
Competition Bench (1ct pause + belt)
275 x 1 @ 8
225 x 6 x 4
2ct Paused Squat
250 x 7
260 x 7
275 x 7 x 4
Lever Row
225 (90 each side) x 10 x 4
Thursday 7/6/23
25min Rower, shutter setting @ 5
5650m
I'm sore as shit.
Monday 7/3/23
Competition Squat (LBBS + belt)
365 x 1 @ 8
300 x 6 x 4
Competition Press (press 2.0 circa 2015 + belt)
185 x 1 @ 8
150 x 6 x 4
SLDL off 3-4" mat
205 x 10
215 x 10
225 x 10 x 4
Wednesday 7/5/23
Competition Bench (1ct pause + belt)
275 x 1 @ 8
225 x 6 x 4
2ct Paused Squat
250 x 7
260 x 7
275 x 7 x 4
Lever Row
225 (90 each side) x 10 x 4
Thursday 7/6/23
25min Rower, shutter setting @ 5
5650m
I'm sore as shit.
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DCR
- Registered User
- Posts: 3532
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Awesome, @cgeorgiev. I’m interested in following along.
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cgeorgiev
- Registered User
- Posts: 95
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Hey thanks dude! I need to keep on myself to log daily and be more active in the community.
Friday 7/7/23
Album - Melvins - Bullhead
Competition Deadlift (conventional, hook-grip, beltless)
385 x 1 @ 8
315 x 6 x 4
2ct Paused Bench Press
185 x 7
195 x 7
205 x 7 x 4
Leg Press*
385 x 10
405 x 10
425 x 10 x 4
* Plate math, I think tan45 xweight is closer to actual work against gravity, but I'm lazy and it might cause more confusion than it's worth.
Sunday 7/9/23
Album - The Mars Volta - Deloused in the Crematorium
25min Rower - shutter settting @5
5743m
-
DCR
- Registered User
- Posts: 3532
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Dig the album mentions with each session.
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cgeorgiev
- Registered User
- Posts: 95
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Nothing better than lifting heavy to some sick riffs feeling like a warlord.
Monday 7/10/23
Album: Unwound - Fake Train
Competition Squat (LBBS, +belt)
370 x 1 @ 8
305 x 6 x 4
Competition Press (Press 1.5 circa 2015, +belt)
187.5 x 1 @ 8
152.5 x 6 x 4
SLDL 3-4" off mat
210 x 10
220 x 10
230 x 10 x 4
Wednesday 7/12/23
Album: Sleep - The Sciences
Competition Bench (1ct pause, +belt)
277.5 x 1 @ 8
227.5 x 6 x 4
2ct Paused Squat
250 x 7
260 x 7
275 x 7 x 4
Lever Row
80(L + R) x 10
85(L + R) x 10
90(L + R) x 10 x 4
Friday 7/14/23
Album: Black Flag - My War
Competition Deadlift (conventional, hook-grip, beltless)
390 x 1 @ 8
320 x 6 x 4
2ct Paused Bench
187.5 x 7
197.5 x 7
207.5 x 7 x 4
Leg Press
395 x 10
415 x 10
425 x 10 x 4
Feeling pretty gassed from all the volume, BBM doesn't mess around. Program written as-is calls for GPP x2 a week, but feeling rundown coupled with the stress of job insecurity due to the writer's strike I couldn't get in the mood to do it.
Addendum: ended up doing the rower 25min to clear my head.
Sunday 7/16/23
Album: Hella - Hold Your Horse Is
Rower - 25min
5824m
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cgeorgiev
- Registered User
- Posts: 95
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Monday 7/17/23
Album: KMFDM - Nihil
Competition Squat (LBBS, +belt)
375 x 1 @ 8
305 x 6 x 4
Competition Press (Press 1.5 circa 2015, +belt)
190 x 1 @ 8-9
155 x 6 x 4
SLDL 3-4" off matt
230 x 8
240 x 8
250 x 8 x 4
I think that's a PR for squat, hoping to have 405 by the year. Finally surpassing my peak strength around 2017 when I was running Texas Method right before an injury that prevented squatting heavy for a few years. Feels good man. Bodyweight is about the same from that era, though with a far more favorable body composition now. Will likely repeat overhead press weight to dial in if I'm being too aggressive with the weekly increments. Accessory lifts are starting to taper reps down doing 5s and 8s.
Album: KMFDM - Nihil
Competition Squat (LBBS, +belt)
375 x 1 @ 8
305 x 6 x 4
Competition Press (Press 1.5 circa 2015, +belt)
190 x 1 @ 8-9
155 x 6 x 4
SLDL 3-4" off matt
230 x 8
240 x 8
250 x 8 x 4
I think that's a PR for squat, hoping to have 405 by the year. Finally surpassing my peak strength around 2017 when I was running Texas Method right before an injury that prevented squatting heavy for a few years. Feels good man. Bodyweight is about the same from that era, though with a far more favorable body composition now. Will likely repeat overhead press weight to dial in if I'm being too aggressive with the weekly increments. Accessory lifts are starting to taper reps down doing 5s and 8s.
-
cgeorgiev
- Registered User
- Posts: 95
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Wednesday 7/19/23
Album: Melvins - Ozma/Gluey Porch Treatment
Competition Bench (1ct pause, +belt)
280 x 1 @ 8
230 x 6 x 4
2ct Paused Squat
275 x 5
290 x 5
305 x 5
290 x 5 x 3
Lever Row
90(L + R) x 8
95(L + R) x 8
100(L + R) x 8 x 4
Overshot 2ct pause squats a little: dropping down from 7s to 5s, I was lazy and assumed I could start ramping up weight starting at 275. Once I got into 305 x 5 it felt more @9 so I dropped back down to 290 for sets across.
Album: Melvins - Ozma/Gluey Porch Treatment
Competition Bench (1ct pause, +belt)
280 x 1 @ 8
230 x 6 x 4
2ct Paused Squat
275 x 5
290 x 5
305 x 5
290 x 5 x 3
Lever Row
90(L + R) x 8
95(L + R) x 8
100(L + R) x 8 x 4
Overshot 2ct pause squats a little: dropping down from 7s to 5s, I was lazy and assumed I could start ramping up weight starting at 275. Once I got into 305 x 5 it felt more @9 so I dropped back down to 290 for sets across.