anustart

[simonrest]

Stats:
38yo Male, currently 123kg, married, 3 school aged boys, Living in Sydney
I run a Project Management and Property Development consultancy specialising in large commercial buildings.
I am a member of Powerlifting Australia (IPF affiliate) and compete 2-3 times a year. I mostly medal because I'm fatter than everyone else

Best lifts:
Squat 207.5 kg (meet)
Bench 130 kg (meet)
Press 87.5 kg (gym)
deadlift 227.5 kg (gym)

Training history:
Stronglifts > fucked up a transition to SS > 5/3/1 > 4day TM > Program I bought from Jordan
I'm going to be running a program I've adapted from the one I bought from Jordan, simplified in parts to meet constraints of my available equipment and time

Injury History:
Frequent Lower back issues pre dating lifting - I still get occasional tweaks.
Wrists - I once injured my wrists doing a boxing class and they never healed properly.

Goals:
Am coming back from an injury that I've been rehabbing for the last 10 weeks. Aiming to get back to above squat and deadlift numbers by end of year, push press and bench higher.
Do some recomp too. I've signed up to Avatar Nutrition because I've got no idea what I'm doing. I've been "dieting" so long I've got a really low BMR, so initially I'm going to be trying to get that up be progressively eating more, then once I'm fat enough try cutting from there.

Expect shit jokes

[simonrest]

W1 D1

physically tired from a busy weekend
stressed from work and personal stuff

squat
160 x 1
170 x 1 @8
125 x 6 x 5 sets
need to get my form tighter, it's been too long and I'm sloppy at this

press
66 x 5 @7
68.5 x 5 @ 8
70 x 5 @9
66 x 5 x 2 @9
not bad. Not good either

seated cable row
70kg x 8 x 5
1 min rest

highlights
https://www.youtube.com/watch?v=N5W3hQcTx-w

Music today:
started with Sharon Jones and let Youtube do it's thing. not too bad, though there was a low point around the everly brothers that i could have done without.

Speaking of
how do you turn a duck into a soul singer?
put it in the oven until its Bill Withers

[cgeorg]

Expect shit jokes

Speaking of
how do you turn a duck into a soul singer?
put it in the oven until its Bill Withers

This checks out.

[BenM]

Welcome aboard, fellow Avatarian.

The other day my wife asked me to stop impersonating a flamingo. I had to put my foot down.

[simonrest]

W1 D2

I'm exhausted - I think I'm getting a flu, or it might be hayfever.
slightly over target macros yesterday. Am struggling to hit carbs target without eating cake (many leftovers from kids B'day party on the weekend). Struggling to hit fat target altogether. Might start adding coconut oil to stuff.
Avatar has me on 175/205/75 (p/c/f) - it's the first time I've eaten more carbs than protein.

Comp Bench
115 x 1 @7.5
117.5 x 1 @8
87.5 x 6 x 5
testing single felt heavy so dropped planned top single from 120. Form felt tighter though, so I got that going for me

Paused Deadlift
110 x 5 @6
117.5 x 5 @7
125 x 5 x 5 @ 8 or less
117.5 x 5 x 2 @8
this was too light - target was a top set at 9 and looking at the video this was way below 9. Back off sets could have gone forever to get to RPE 9 but I was running out of time

leg press
410lbs x 8 x 5
no dramas.

highlights


music:
started with Anderson.paak for a while but then it took a weird turn into 90s RnB

[Allentown]

slightly over target macros yesterday. Am struggling to hit carbs target without eating cake (many leftovers from kids B'day party on the weekend).

Since my sister in law has been living with us, my carb intake has plummeted. Part of it is both my wife and I trying to pretend I don't just eat a package of chicken sausages with a full plate of rice for dinner most nights. I need to get back into the habit of making a pot of rice every other day or so.

[Kregna]

Metric measurements - cool, a log I can read

I'm surprised you went so light on your paused deadlifts. For someone who can deadlift 227.5kg, 117.5 must feel like nothing?

[simonrest]

Since my sister in law has been living with us, my carb intake has plummeted. Part of it is both my wife and I trying to pretend I don't just eat a package of chicken sausages with a full plate of rice for dinner most nights. I need to get back into the habit of making a pot of rice every other day or so.

you need to keep a secret stash of pizzas in the garage. excuse yourself after dinner and gorge.

[simonrest]

Metric measurements - cool, a log I can read

I'm surprised you went so light on your paused deadlifts. For someone who can deadlift 227.5kg, 117.5 must feel like nothing?

I had an injury that's had me doing rehab for the last 12 weeks so I'm a bit off peak strength at the moment, but nevertheless you are right - I should have gone heavier

[BenM]

W1 D2

I'm exhausted - I think I'm getting a flu, or it might be hayfever.
slightly over target macros yesterday. Am struggling to hit carbs target without eating cake (many leftovers from kids B'day party on the weekend). Struggling to hit fat target altogether. Might start adding coconut oil to stuff.
Avatar has me on 175/205/75 (p/c/f) - it's the first time I've eaten more carbs than protein.

Comp Bench
115 x 1 @7.5
117.5 x 1 @8
87.5 x 6 x 5
testing single felt heavy so dropped planned top single from 120. Form felt tighter though, so I got that going for me

Paused Deadlift
110 x 5 @6
117.5 x 5 @7
125 x 5 x 5 @ 8 or less
117.5 x 5 x 2 @8
this was too light - target was a top set at 9 and looking at the video this was way below 9. Back off sets could have gone forever to get to RPE 9 but I was running out of time

leg press
410lbs x 8 x 5
no dramas.

highlights


music:
started with Anderson.paak for a while but then it took a weird turn into 90s RnB

I struggle with carbs too. It was a massive change for me, dropping protein and increasing carbs so much. Was up to about 470g/day at one point, though it's backed off now. A couple of pieces of fruit a day, lots of rice crackers, cereal and bread have been my go to. Also, post workout crumpets with honey. Fuck yeah.

Also, I use almonds and avocados a bit if I'm struggling to get to the fat goal. And whipped cream in my nightly hot chocolate if necessary.

I don't blame you for going conservative on paused deadlifts especially coming back from an injury. Those things can be murder.

[simonrest]

I struggle with carbs too. It was a massive change for me, dropping protein and increasing carbs so much. Was up to about 470g/day at one point, though it's backed off now. A couple of pieces of fruit a day, lots of rice crackers, cereal and bread have been my go to. Also, post workout crumpets with honey. Fuck yeah.

Also, I use almonds and avocados a bit if I'm struggling to get to the fat goal. And whipped cream in my nightly hot chocolate if necessary.

I don't blame you for going conservative on paused deadlifts especially coming back from an injury. Those things can be murder.

Almonds! yes, thank you Ben. I'd sort of mentally ruled nuts years ago out because I could never fit them to my macros.

[simonrest]

W1 D3
bro day

I've got DOMS on my DOMS - never take time off

Warm Up
5 min treadmill fast walk

Lat pull down
6 min AMRAP
100lbs x 8 x 7, x12 on the last set.
this was too light

planks
6min AMRAP
30sec on, 30 sec off, 6 rounds

EZ bar curls
6min AMRAP
29kg x 8 x 6
this was maybe too heavy - a slightly lighter load and I can pump out more reps

was super short of time so that was all I did today.

[Allentown]

Since my sister in law has been living with us, my carb intake has plummeted. Part of it is both my wife and I trying to pretend I don't just eat a package of chicken sausages with a full plate of rice for dinner most nights. I need to get back into the habit of making a pot of rice every other day or so.

you need to keep a secret stash of pizzas in the garage. excuse yourself after dinner and gorge.

My wife has been off dairy and soy for 4 months now because of the kid to try and reduce colic, I can only imagine what she would do to my if she found a bunch of pizza boxes in the garage... We are getting pizza for the first time tonight since she started that, after easing both things back into her diet over the past few weeks!

[simonrest]

My wife has been off dairy and soy for 4 months now because of the kid to try and reduce colic, I can only imagine what she would do to my if she found a bunch of pizza boxes in the garage... We are getting pizza for the first time tonight since she started that, after easing both things back into her diet over the past few weeks!

The key word there is "found"

In all seriousness though, good luck with the pizza. It's a big deal.

[simonrest]

W1 D4

sleeping OK, hitting target macros (mostly). Still feeling a little beat up but I figure it's just adjustment to the new training and extra volume.
Avatarians - how close do you need to get to consider yourself compliant? Is there a band they suggest, like +/- 2.5%?

Press
73.5 x 1 @7
78.5 x 1 @8
58.5 x 6 x 5
a press rep @ a genuine 8 - my friend, it's been a while

paused squat (beltless)
110 x 5 @ 7
117.5 x 5 @8
125 x 5 @9
117.5 x 5 x 2 @ 8.5-9
the system works, my percentage calculations transferred accurately to desired RPE. I AM A PROGRAMMING GOD

DB LTE
25 x 8 x 5
bit light, but I'm already DOMSy

highlights


music:
foo fighters was on when I got there - tolerable. It turned to Sum 41 so I had to change it - chose Royal Blood. The gym owner came in later and put on 70s disco - not the worst thing to train to

Gym Story:
the Mens Health Twins were back - these 2 guys are middle aged middle managers who periodically turn up to do whatever the "7 ways to a Hemsworth Body" fitness routine is in that month's copy of Mens Health. They're still scared of me from that time I told them to re-rack their weights.

[d0uevenlift]

If I was in 175/205/75 macros, I would literally die. Just fall flat and never wake up ever again.

[BenM]

Re: compliance with macros - you need to be within 10% on your individual macros and 5% on total calories to be considered compliant. There's a spreadsheet you can grab from the Avatar Facebook group (which you should join, btw, if you do FB) that'll do all the maths for you, if you want to make it easier on yourself. I think I have a blank copy in my Dropbox if you don't.

When I first started I was all about hitting dem numbers as close as possible every single day. Now, a few months in, my motivation has waned a bit and I know if I have a day where I undereat I can make it up later in the week (and vice versa) - it's the weekly average that matters.

[simonrest]

Re: compliance with macros - you need to be within 10% on your individual macros and 5% on total calories to be considered compliant. There's a spreadsheet you can grab from the Avatar Facebook group (which you should join, btw, if you do FB) that'll do all the maths for you, if you want to make it easier on yourself. I think I have a blank copy in my Dropbox if you don't.

When I first started I was all about hitting dem numbers as close as possible every single day. Now, a few months in, my motivation has waned a bit and I know if I have a day where I undereat I can make it up later in the week (and vice versa) - it's the weekly average that matters.

Cheers Ben, was hoping you'd chime in. I've got first weigh in tomorrow and I know they're going to ask me "were you compliant this week" so I wanted to get an understanding of what constitutes compliant before i say yes.

I don't really FB, but I'm starting to do so a bit more - I'll check out the FB group

If I was in 175/205/75 macros, I would literally die. Just fall flat and never wake up ever again.

I'm operating at peak efficiency

[simonrest]

Ok, for the week of tracking I averaged 2230 calls (within 2.5%), at 173/220/78, so slightly low on p, slightly high on f, a bit too high on carbs - about 7.5% over. Considering that involved a Fete and a kids party I'll take it for a start.

weighed in at 123.9, so up 1kg. Avartar bumped protein up slightly, carbs down

[simonrest]

W1 D5

woke up at 5:30 - can Daylight savings come already?

Deadlift
175 x 1 @7
185 x 1 @8
140 x 6 x 5 @ tiring
I may have miscounted the last 2 sets and done 7 reps.

Catapult bench
110 x 5 @7
115 x 5 @8.75 - huh?
117.5 x 5 @9 - felt better
111 x 5 @9 - think I was just out of steam

highlights


music
the head trainer selected music today - some workout mix thing from youtube that included mixing Eminem's Without Me over the music to Billie Jean, ruining 2 perfectly serviceable songs