tech-money's log - gainz and dessert

[thekmoney]

3/24

Front squat
2x3 @ 165, 2x2 @ 165
- was supposed to be 4x3 but the last rep wasn't happening

OHP
3x3 @ 80, 2 @ 80
- again, last rep didn't go up, but these were really smooth, nothing in the way of weird spots that I just can't find leverage on.

DB single side ohp
2x5 @ 30#, 3x5 @ 35# on right, 3x4 on left

Lat pull-downs to below chin
5x8 @ 105#

Back to eating a billion calories... well 3000 but it might as well be a billion.

So I got this weird autoimmune disease that I'm on a very slow-acting medication for. I realized today some of the weird aches and pains I used to have that I figured must be from lifting have gone away (hips, shoulders, shoulders giving out and weak in strange places, wrist pain (still a bit there), small joint pain, etc), after more than a year of this medication. So yay drugs! Yay gainz! Celebrating with a beer, not that I need an excuse to drink beer.

[thekmoney]

3/25

Bro stuff!
Bench w/ wide grip
2x12 @ 95# - RPE 8,9ish
- Things just fall into place now with the wider grip. It still feels heavier than with a narrow grip, but I'm making up the difference.

Incline DB bench - 35 degree incline
2x10 @ 35#

BB rows
5x5 @ 125#

DB Curls
10 @ 20#, 2x10 @ 25#
- I feel ridiculous doing these.

Sumo deadlifts
2x5 @ 205
- About RPE I really dunno because it feels light until it doesn't go anywhere. Definitely feel sumo pulls more in my posterior than in my back. Feels nice.

RDL
5 @ 145, 2x5 @ 165

[thekmoney]

3/27

LBBS
3 @ 185, 2x3 @ 195 - RPE 8.5/9, 3 @ 190, 10 @ 125

DB lunges
2x10 each @ 50, 55
- grip gave out here so 55 was split up into mini-sets

Chin-ups
9, 6, 6, 5, 5 @ BW

BW: 154ish

Felt like a beast today.

[thekmoney]

3/28

Bench
4x3 @ 115
- Right pec was out of action today.

Incline DB bench
2x5 @ 35#

DB rows
10 @ 50#, 2x10 @ 60#

Dips
15,12 @ bw

BW: 154ish

Wonder what happened to my pec. Must be from Sunday still.

[thekmoney]

3/30

Sleep 6/10 - lots of accumulated sleep debt, food 4/10

Definitely haven't been keeping up with 3000 calories lately. What's weird is the scale jumped up when I stopped eating everything I could grab.

LBBS
3 @ 185, 3 @ 190, 2x3 @ 185
- Didn't grind through anything to focus on hinging at hips to start. Feels a lot easier to squat straight down.

OHP
4x3 @ 75
- screw this lift. It's not going anywhere unless I program it differently

single DB OHP
3x10 @ 30 on right, 10,8,7 on left

Pronated pull-ups
3x5 @ bw
- My pull-ups have gone in the tubes. Ok ok I'm not going to freak out about this, as I haven't done them just regular pull-ups in forever. Still. Ugh.

BW: 154.4

Moar snacks!

[mgil]

Since you’re running 4 day TM, I’d probably recommend moving to the Rhode Island Method*. @chromoly used it for a while with some success.

It’s basically taking 4 day TM and doing a superposition of the pressing work.

For example:

Monday:
OHP ID
Bench VD

Thursday:
Bench ID
OHP VD

If you were to run 3 day (in addition to the other stuff):

Monday:
Bench VD
OHP RD

Wednesday:
OHP ID
Bench RD

Friday:
Bench ID
OHP VD

IIRC, the VD percentages were conservative and the RDs were 3x8. I’d probably recommend RD be a 70% 6s x 4r setup now. I also think there were drops after ID.

*yes, this was a “real” thing: https://startingstrength.com/resources/ ... ethod.html

However, much of it has been erased...

[thekmoney]

Since you’re running 4 day TM, I’d probably recommend moving to the Rhode Island Method*. @chromoly used it for a while with some success.

It’s basically taking 4 day TM and doing a superposition of the pressing work.
...
IIRC, the VD percentages were conservative and the RDs were 3x8. I’d probably recommend RD be a 70% 6s x 4r setup now. I also think there were drops after ID.

*yes, this was a “real” thing: https://startingstrength.com/resources/ ... ethod.html

However, much of it has been erased...

Lol - as to what the Rhode Island method is, I have no idea. I googled it and the first thing that came up was that thread. Running a TM that doubles up on pressing/benching would be something I'd definitely look into though.

I've run out my gains doing regular LP with a bit of assistance stuff. I need to switch to a program with more volume.

[thekmoney]

3/31

So, I beat my previous sleep record of 13 hours and hit 15.5 hours last night (last night + this morning + this afternoon). I had started to look at all manners of flat surfaces and immediately start to ponder their napworthiness: floors, flower beds, tables, benches, etc. No wonder this week has seen no gains.

Food 8/10 ~2500 calories, sleep 15/10, probably 3/10 for the week

Front squat
3,2 @ 165, 3,2 @ 155
- heels came up on two sets and I lost my balance

Bench
1 @ 120, 5,4 @ 110
- Can't engage right pec and shoulder collapses, so took the weight down

Incline bench
10 @ 65, 2x10 @ 80, 8 @ 85

Row
3 @ 115, 2x3 @ 135, 2x3 @ 145

BW: 154.4

[thekmoney]

Switched to TM. Took an easy day.

I stole this shamelessly from Chromoly's old log on the SS forum.

Sunday
Squat VD 5x5, supersetted with eating candy (for me, scandinavian swimmers yesss)
Press VD 5x5
SGDL 3x5, occasionally supersetted with lying on the floor (this one I will probably sub out for something else, for now just sumo deadlifts)

Tuesday
Bench VD 5x5
Light Squat 2x8 @ ~75% of ID
Chins 3x5

Thursday
Squat ID
Press ID
Deadlift ID with 2x5 back-off @ ~80%

Friday
Bench ID
“Bro Stuff” omg CURLZ and chins and lat pull-downs

4/1

LBBS
5x5 @ 165

OHP
5x5 @ 67.5

Lat pull-downs to sternum
3x10 @ 85ish (why did this feel so much heavier? my math is probably off, was in kilo plates)

Sumo deadlifts
5 @ 185, 195, 205

Everything was chill. After things ramp up, I will not do any extra stuff.

BW: a lot.

[thekmoney]

4/3

Bench
5x5 @ 110 - RPE 7->9
- still working on hand positioning. On the final rep of last set my shoulder caved in.

Neutral grip pull-ups
3x5 @ +10#
- last rep was a tad shaky. I find sets of 5 don't work super well with pull-ups, but not sure how to break through this plateau.

LBBS
2x8 @ 145 - RPE so easy

Quick and easy work-outs are kinda nice

[thekmoney]

4/5

LBBS
many @ bar, 3 @ 115, 2 @ 145, 1 @ 165, 1 @ 185, 5 @ 190
- I think I might have cut depth. :-\

Sumo deadlift
5 @ 135, 2 @ 185, 1 @ 205, 5 @ 215, 5 @ 225, 2x5 @ 185
- PR for faaahve on the sumo deadlift. This matches my PR for fahve on conventional deadlift without my back going all out of whack. It feels already a lot better. After I get it off the ground it just goes right up.

OHP
3 @ bar, 2 @ 65, 5 @ 77.5, 3 @ 80
- PR for 5
- didn't wait long enough to do next set @ 80... would have probably been fine but oh well, baby steps

I like not grinding myself into the ground all week. Just on Sunday... 5x5 on squats... ughhh...

BW: 154.4

[Wilhelm]

Congratulations, and cool beans finding sumo works well for you. +++

[thekmoney]

Congratulations, and cool beans finding sumo works well for you. +++

Thanks!

[thekmoney]

4/11/2018

LBBS
5x5 @ 175

Bench
5x5 @ 110
- wider grip

Neutral grip pull-ups
3x5 @ +5

I've been out of the gym since last Friday because life got cray cray. I was pleased to find it did not destroy me when I came back. I destroyed it, and now I have also destroyed thousand of calories worth of food.

[thekmoney]

4/13

Sleep 3/10, Food 5/10, Sticking to the program 2/10, Stress 9/10

LBBS
5 @ 195 - new 5 RM

Bench w/ wider grip
2 @ 120, 11 @ 95
- Frustrating because this is a light weight

Sumo Deadlifts
1 @ 230, 2x5 @ 195
- Was not going up for multiple

Whatevs, squats worked out today! Time to eat a shitton and sleep a lot.

[thekmoney]

4/16

LBBS
4x5 @ 180, 4+1 @ 180
- bar was slipping down my back, also... it was heavy

Bench
2x5 @ 115 - RPE 9.5, 10, 3x5 @ 112.5

Conventional deadlifts
5 @ 135, 185, 1 @ 215
- did not feel anything in my lower back, was still light though. I'm definitely getting better at finding my posterior chain thanks to low-bar fun.

Snatch-grip deadlifts
5 @ 135, 185

[thekmoney]

4/17

LBBS
2x8 @ 150

OHP
5x5 @ 70 - RPE easy

Neutral grip pull-ups
3x5 @ +10#

BW: 155.8

[thekmoney]

4/19

LBBS
10 x 1 @ 200 EMOM
- shouldn't have been a big deal, but mentally I thought it should be, soo... was going to do 5 singles but got carried away

Bench
3+2 @ 120

Sumo deadlift
5 @ 235, 2x5 @ 190

BW: 156.4

[thekmoney]

4/20

OHP
5 @ 80 - PR rpe 8.5

Neutral grip chin-ups
16 in 1 min

Row 500 m
1:45
- haven't rowed in quite a bit and nearly puked after...

Was going to do more stuff, but the pukey bit put me off.

BW: 155.0

[thekmoney]

4/22

Back was out of whack today. :-\ no squats today!

Sleep over week 6/10, food 4/10, stress 8-9/10

Bench
5x5 @ 115

Narrow, neutral grip pull-ups
3x5 @ +12.5

Will be in the gym either tomorrow or the next day to hit volume squats, depending on the state of my lower back. I must have overdone it on Thursday.