O Thou of the Disquieted Shoe

[unruhschuh]

2018-01-25 Thursday

Press
170 x 2 / 2 [ 4 ]
170 x 2 / 2 [ 4 ]
170 x 2 / 2 [ 4 ]
170 x 2 / 2 [ 4 ]
170 x 2 / 2

Bench Press
190 x 4 / 4 [ 4 ]
190 x 4 / 4 [ 4 ]
190 x 4 / 4 [ 4 ]
190 x 4 / 4 [ 4 ]
190 x 4 / 4

Barbell Rows
110 x 20 [ 1 ]
110 x 15 [ 1 ]
110 x 11 [ 1 ]
110 x 10 [ 1 ]
95 x 12 [ 1 ]
95 x 12 [ 1 ]
95 x 12 [ 1 ]
95 x 12

[unruhschuh]

2018-01-27 Saturday

Squat
305 x 5 / 5 @ 7.5 [ 5 ]
305 x 5 / 5 @ 8 [ 5 ]
305 x 5 / 5 @ 8 [ 5 ]
305 x 5 / 5 @ 8.5 [ 5 ]
305 x 5 / 5 @ 9

Paused Deadlift
320 x 5 / 5 [ 4 ]
320 x 5 / 5 [ 4 ]
320 x 5 / 5

[unruhschuh]

2018-01-29 Monday

Bench Press
230 x 1 / 1
165 x 8 / 8 [ 3 ]
165 x 8 / 8 [ 3 ]
165 x 8 / 8 [ 3 ]
165 x 8 / 8 [ 3 ]
165 x 8 / 8

Strict Press
140 x 5 / 5 [ 3 ]
140 x 5 / 5 [ 3 ]
140 x 5 / 5 [ 4 ]
140 x 5 / 5 [ 4 ]
140 x 5 / 5

Barbell Curl
85 x 7 [ 3 ]
85 x 6 [ 3 ]
85 x 5 [ 1 ]
65 x 10 [ 1 ]
45 x 15 [ 1 ]
45 x 10 [ 1 ]
45 x 10 [ 1 ]
45 x 10 [ 1 ]
45 x 10 [ 1 ]
45 x 10

[unruhschuh]

2018-01-31 Wednesday

Chin Up
236.8 x 5 / 5 [ 3 ]
236.8 x 5 / 5 [ 3 ]
236.8 x 5 / 5 [ 3 ]
236.8 x 5 / 5 [ 3 ]
236.8 x 5 / 5 [ 3 ]
236.8 x 5 / 5 [ 3 ]
236.8 x 5 / 5 [ 3 ]
236.8 x 5 / 5 [ 3 ]
236.8 x 5 / 5 [ 3 ]
236.8 x 5 / 5

Unilateral Standing Calf Raises
207 x 10
207 x 10
207 x 9

Bilateral Standing Calf Raises
236.8 x 20
236.8 x 17
236.8 x 16
236.8 x 16
236.8 x 15
236.8 x 16
236.8 x 19

[unruhschuh]

2018-02-01 Thursday

Deadlift
405 x 5 / 5 [ 5 ]
405 x 5 / 5 [ 6 ]
405 x 5 / 5

Front Squat
185 x 5 / 5 [ 5 ]
185 x 4 / 5

I stopped on the last set due to knee pain.

[CeeKa]

It looks like you are doing over 100 calf raises of some sort or another (twice?) a week. Are you seeing any results from these?

A long, long time ago, I used to do those and sometimes I'd put a barbell on my thighs and did seated raises. Not a damn thing happened. But it's been ages. . . .

I just recently started doing those and I measured my calves in order to see if the calf raises have any effect. I secretly hope that they don't, so I can stop doing them.

I dare those calf raises to work for you. I don't want to have to do them, too.

[GlasgowJock]

Grats on last month's PRs mate.

This is great easy to follow training log, gave me some good programming ideas for when I start 8/5/2 in a week's time.

[unruhschuh]

Thanks @GlasgowJock

Two updates:

I'm going on a cut

This summer I don't want to spend as a walking ball of sweat, so I'm cutting down. I'm not exactly fat, but I don't take heat well and the excess weight doesn't help in that regard. I also want to be more like @ape288 and Austin Baraki, who both found a way to be stronk AF without being a fatty. I currently weigh 92.4 kg @ 175cm / 1m (39") waist and am planning to go down to 85 kg, maybe further, depending on how I feel and how well I can preserve strength.

I'm not counting anything. I drink two protein shakes per day and I'm switching them from milk to beer water. I'll also go easy on the milk in the coffee and drink some of it black. Overall I'm reducing carbs and eat some more on heavy Squat and Deadlift days.

New program

This is not a huge change, but I got sick of variations like paused squats and deadlifts, so I'm eliminating all of them and just do the main lifts + assistance.

I'm still doing a 8/5/2 weekly rotation and I incorporate some of the ideas discussed in the HPS thread. For Squats I'm doing this:

	H	L	M
Squat	4x8, 5x5, 5x2	2@70, 2@75, 2@80, 2x1@85	3x5, 3x3, 3x1

Heavy
This is the high stress day, rotating 8/5/2 weekly. Maybe take a deload once in a while or test new 1RMs. The weight will be capped at @8ish. I'll prioritize heavy day and adjust light and medium days accordingly.

Light
Same as the Power day on HPS.

Medium
Same weights as heavy day, but 5/3/1 instead of 8/5/2. I'll do 6/4/2 for bench and press.

The number of sets will be a little different for each lift like so:

	H	L	M
Squat	4x8, 5x5, 5x2	2@70, 2@75, 2@80, 2x1@85	3x5, 3x3, 3x1
Bench	5x8, 5x5, 5x2	2@70, 2@75, 2@80, 2x1@85	3x6, 3x4, 3x2
Deadlift	3x8, 3x5, 3x2	2@70, 2@75, 2@80, 2x1@85	3x5, 3x3, 3x1
Press	5x8, 5x5, 5x2	2@70, 2@75, 2@80, 2x1@85	3x6, 3x4, 3x2

and the schedule looks like this:

	Monday	Thursday	Saturday	Monday
H	Squat	Bench	Deadlift	Press
L	Press	Squat	Bench	Deadlift
M	Deadlift	Press	Squat	Bench
	Asisstance	Asisstance	Asisstance	Asisstance

i.e. training three times per week on a four day split.

For Assistance I'll start by alternating Barbell Curls and Rows.

I don't expect to make any progress strength wise other than on my measly bench. I hope I can hold on to most of my muscle mass and not get much weaker.

I'm doing chins/pull ups + calf raises at home roughly 1.5 times a week.

[CeeKa]

You know I have to call you insect man (or "Lauch") as soon as you pass my bodyweight on your cut?

[unruhschuh]

You know I have to call you insect man (or "Lauch") as soon as you pass my bodyweight on your cut?

I'm more concerned of you getting even more strongerer(er) than me

[CeeKa]

You know I have to call you insect man (or "Lauch") as soon as you pass my bodyweight on your cut?

I'm more concerned of you getting even more strongerer(er) than me

Don't worry. I suck at gaining weight.

[unruhschuh]

For context on the cut, this is my body weight over the last half year or so:



I was slowly going up about 5 kg over 6 months.

[ape288]

I'll also go easy on the milk in the coffee and drink some of it black.

Everyone knows you should only drink coffee with heavy whipping cream.

[unruhschuh]

I'll also go easy on the milk in the coffee and drink some of it black.

Everyone knows you should only drink coffee with heavy whipping cream.

[EricK]

@unruhschuh,

I tried to PM this to you, but I seem to have some issues with them:

I saw your post in the RPE thread regarding your logging app. Is there any way I can contribute to that? Do you have a github, or something? I am a total novice when it comes to coding and apps, but I am interested in learning and getting more involved if that's possible. I'm even willing to do grunt work and the like. I'm a systems engineer by trade, working towards system architect, I have JDK and SDK on my pc, as well as modeling SW.

Like I said, I'm a total novice, but I'm really impressed with the stuff you've done and I'd like to see if I can do something to contribute.

[unruhschuh]

unruhschuh,

I tried to PM this to you, but I seem to have some issues with them:

I saw your post in the RPE thread regarding your logging app. Is there any way I can contribute to that? Do you have a github, or something? I am a total novice when it comes to coding and apps, but I am interested in learning and getting more involved if that's possible. I'm even willing to do grunt work and the like. I'm a systems engineer by trade, working towards system architect, I have JDK and SDK on my pc, as well as modeling SW.

Like I said, I'm a total novice, but I'm really impressed with the stuff you've done and I'd like to see if I can do something to contribute.

My app is written in Javascript and runs on Node.JS. This is a web app, and not an android app and not a Java app, so JDK and SDK are not needed. It's not on github, since it is barely usable. The database has to be created manually, and there is no authentification, i.e. there is only one user and no login required. I currently have no time to develop it any further, but if you're interested I can send you the code or even put it on github.

[EricK]

My app is written in Javascript and runs on Node.JS. This is a web app, and not an android app and not a Java app, so JDK and SDK are not needed. It's not on github, since it is barely usable. The database has to be created manually, and there is no authentification, i.e. there is only one user and no login required. I currently have no time to develop it any further, but if you're interested I can send you the code or even put it on github.

Sure. Do you have a preference? I could PM you (now that I basically mastered that #pro) my email address or get it off github.

[unruhschuh]

I got lazy. Here are the missing logs:

2018-02-03 Saturday

Press
117 x 8 / 8 [ 2 ]
117 x 8 / 8 [ 3 ]
117 x 8 / 8 [ 3 ]
117 x 8 / 8 [ 4 ]
117 x 8 / 8

Deadlift
320 x 2 / 2
340 x 2 / 2
365 x 2 / 2
385 x 1 / 1
385 x 1 / 1

Bench Press
165 x 5 / 5 [ 3 ]
165 x 5 / 5 [ 3 ]
165 x 5 / 5 [ 3 ]
165 x 5 / 5 [ 3 ]
165 x 5 / 5

[unruhschuh]

2018-02-05 Monday

Squat
315 x 2 / 2 [ 3 ]
315 x 2 / 2 [ 3 ]
315 x 2 / 2 [ 3 ]
315 x 2 / 2 [ 3 ]
315 x 2 / 2

Press
130 x 2 / 2
140 x 2 / 2
150 x 2 / 2
155 x 1 / 1
155 x 1 / 1

Deadlift
405 x 3 / 3 [ 4 ]
405 x 3 / 3 [ 4 ]
405 x 3 / 3

Barbell Curl
85 x 8 [ 3 ]
85 x 7 [ 3 ]
85 x 6 [ 1 ]
55 x 10 [ 1 ]
45 x 15 [ 1 ]
45 x 10 [ 1 ]
45 x 10 [ 1 ]
45 x 10 [ 1 ]
45 x 10 [ 1 ]
45 x 10 [ 1 ]

[unruhschuh]

2018-02-07 Wednesday

Chin Up
205 x 10 [ 2 ]
205 x 8 [ 2 ]
205 x 7 [ 2 ]
205 x 5 [ 2 ]
205 x 5 [ 2 ]
205 x 5 [ 2 ]
205 x 5 [ 2 ]
205 x 6