[The Man w/ the Golden Gun]

(03-25-2018 10:03 AM)General Stalin Wrote:  

I think I had my first legitimate experience with intake affecting work capacity. Friday I had only eaten about 1500 calories all day, and then Saturday I had a 900 calorie smoothie in the morning then went to the gym.

...

Anyway, diet is serious and needs to be consistent, even more consistent than training.

Stalin, was there some fatigue prior going into the workout, even with the pre-workout shake? Knowing you and your probable BMR, that's a big deficit.

Must have been busy/running off adrenaline to function off the relatively low calorie count.

[General Stalin]

Can't remember specifically but I definitely wasn't feeling tip top. But "feel" doesn't always carry over to your actual capacity, because there have been several times I've gone in dragging and performed awesome (today was one of those days).

Week 4 day 5 today heavy triples did a little beltless work felt great.

Squat - 1 x 3 x 295
1 x 3 x 300
1 x 3 x 310 w/ belt

That's it short workout.

[General Stalin]

Week 4 day 6

Touch n go bench press - 3 x 3 x 230

DB floor press - 4 x 8 x 80

Bent over BB row - 1 x 8 x 185
1 x 8 x 195
1 x 6 x 205

Pull up - 3 x 8 >ss> DB preacher curl - 3 x 8 x 25

[General Stalin]

Was supposed to rest today and hit deadlifts tomorrow but had a bunch of energy after work and was itching to workout so I came in anyway. Had a killer workout.

Week 4 Day 7 - Simple Deadlift program W10

Deadlift - 4 x 3 x 335 w/ belt

Rack pull above the knee - 1 x 5 x 405 w/ belt
3 x 6 x 405 w/ belt (touch n go)

Pendlay row - 3 x 8 x 155 >ss> Reverse hyper - 3 x 8 x 110 >ss> leg press - 3 x 8 x 400

Deadlifts we're no problem. No grind went up great. Feeling hopeful about hitting that 405 DL in a couple weeks.

[General Stalin]

Been about 2 weeks since I last hit the gym due to a lot of travel for both work and pleasure. The next schedules workout(s) are supposed to be 1RM attempts but I don't think that is so wise after not touching any weights since the beginning of the month. I went in yesterday for the first time and worked up on squats seeing how they felt. If all was good I was going to go for a max attempt but had no issues back away from the rack if the strength wasn't there.

Squat - 1 x 7 x 135
1 x 4 x 225
1 x 1 x 275
1 x 1 x 295
1 x 1 x 315 w/ belt
1 x 1 x 335 w/ belt

I stopped there. I loaded 355 on the bar and unracked it a couple of times just to feel it on my back but decided it was not the day. Might repeat my last week of traning then go for the max attempts.

[General Stalin]

Bench press only yesterday, went great.

Bench press - 1 x 3 x 225
1 x 3 x 230
1 x 3 x 240

I got this huge blister on the palm of my hand from aerating my lawn the other day and it makes holding a barbell a little uncomfortable.

[General Stalin]

First actual full workout yesterday in about 3 weeks. Went home and meal prepped for the rest of the week. Back on the horse here.

Week 4 Day 3 - Simple Deadlift program W11

Deadlift - 4 x 1 x 355 w/ belt

Weighted hypers - 4 x 10 x 55 >ss> Seated cable row - 4 x 8 x 140

Weighted decline crunches - 4 x 10 x 35

Was going to do some leg press but have some unexplainable tightness/soreness in my right groin area and leg press was exacerbating it so I held off and just did some post-workout stretching instead.

Bench later today.

[General Stalin]

Week 4 day 4

Close grip bench press - 3 x 3 x 225

Incline DB press - 3 x 8 x 70 >ss> pendlay row - 3 x 8 x 155

Pull up - 3 x 6 >ss> DB preacher curl - 3 x 8 x 22.5 >ss> weighted dips - 3 x 8 x 22.5

Bench press was feeling weak. I did 5 lbs more than the prescribed weight but I don't think that's it. Think I'm just a little loose from taking time off and getting back into it on a heavy week.

[General Stalin]

Week 4 day 5

Had a rough squat day. Not sure if it was diet, sleep, or both but just felt weak today. This same workout 4 weeks ago went much better.

Squat - 1 x 3 x 295 - last rep was a wicked good morning
1 x 3 x 300 w/ belt
1 x 3 x 310 w/ belt - last rep didn't hit depth, slight good morning

Leg press - 3 x 10 x 400 >ss> prowler sprint - 3 x 140' x 90 >ss> ab roller - 3 x 10

Squats felt heavy and I had low work capacity. Off day I guess. Bench later today.

[General Stalin]

Week 4 day 6

Touch n go bench press - 3 x 3 x 230

Incline bench press - 1 x 8 x 155
1 x 6 x 175
1 x 4 x 185

Baent over bb row - 1 x 8 x 155
1 x 6 x 185
1 x 4 x 205

Lat pull down - 3 x 10 x 140 >ss> DB preacher curl - 3 x 8 x 25

Tricep cable pushdown - 3 x 15 x 80 >ss> Bicep cable curl - 2 x 10 x 80

[General Stalin]

Week 4 day 7: simple deadlift program W12

Just deadlift today. Thought it was going to be harder than it was bit it was not bad.

Deadlift - 3 x 5 x 335 w/ belt

Weight moved great.

[General Stalin]

Week 5 Day 1

I actually did a little more today than I was prescribed in the program. More weight and did a deadlift workout as well. Felt that two short sets of heavy squats wasn't enough for today.

Squat - 1 x 2 x 315 w/ belt
1 x 1 x 335 w/ belt

Rack pull above the knee - 3 x 4 x 405 w/ belt

Really hoping for a 355 squat and that 405 deadlift next week.

[General Stalin]

Short workout past couple days. Heavy weight main movements only.

5/4/18 - week 5 day 2

Pause bench - 1 x 2 x 240
1 x 1 x 250

5/5/18 - day 5 week 3: Simple Deadlift program W13

Deadlift - 3 x 3 x 355 w/ belt

[General Stalin]

PR day! Went for squat max and added 10 lbs. to my all time best. I didn't do percentage workups this time around, just 45/25 plate jumps until I hit 275 then 20lb jumps. Also squatted 315 beltless which is the most I've squatted without using a lifting belt.

Squat - 1 x 6 x 135 (3 pause reps)
1 x 4 x 185
1 x 2 x 225
1 x 1 x 275
1 x 1 x 295
1 x 1 x 315
1 x 1 x 335 w/ belt
1 x 1 x 355 w/ belt
Failed attempt @ 365

355 went up well. It was a slight grinder but my spotter said it looked easy so I tried for another 10 lbs but no go. Going for bench tomorrow.

I'm also getting a little heavy. The other day I weighed myself buck naked after a piss and I was 220.8. I am carrying more fat than I'd like currently.

[General Stalin]

Bench day wasn't the best. My eyes were bigger than my chest and I bit off a little more than I could chew. Dropped weight back down and barely got a 5 lbs. PR.

Bench press - 1 x 5 x 135
1 x 4 x 185
1 x 2 x 205
1 x 1 x 225
1 x 1 x 245
1 x 1 x 260 w/ belt
Failed attempt @ 275
1 x 1 x 270 w/ belt (spotter said he helped me a little at my stocking point, that fucker)

I'm still taking it. The strength was there, and after being gassed from that failed attempt at 275 that 270 was mine.

[General Stalin]

Deadlift day was crazy. This T-nation simple deadlift program really seems to work, even after I butchered it.

Deadlift - 1 x 6 x 135
1 x 2 x 225
1 x 1 x 275
1 x 1 x 315
1 x 1 x 355 w/ belt
1 x 1 x 380 w/ belt
1 x 1 x 405 w/ belt
Failed attempt @ 425 (belt was on too right)
1 x 1 x 425 w/ belt

405 went up no problem at all. Figured I had another 20 lbs there and I was right. That 425 was definitely a max effort. Form wasn't great but I locked it out. 30 PR today on the deadlift. Killer.

[General Stalin]

Back to the grind folks, no rest for the weary. Restarting IB's program again with the T-nation simple deadlift program supplimented in on day 3 and 7.

Day 1 Week 1

Squat - 5 x 8 x 240

Leg curl - 3 x 10 x 83 >ss> weighted hyper - 3 x 10 x 55 >ss> Weighted decline crunches - 3 x 10 x 35

[AcftW]

(05-10-2018 11:05 PM)General Stalin Wrote:  

1 x 1 x 425 w/ belt

Congrats man, you’ve been shooting for that for quite a while now right?

[General Stalin]

Thanks man! I was shooting for 405 for for a while. Just blew right by it. Hit 4 plates like it was another warmup. Felt awesome to smash through that milestone. Next is a 275 bench and 365 squat. Baby steps.

[General Stalin]

Been haphazardly just cutting my food/caloric intake to try and shed some excess body fat. This has been having an effect on my work capacity, but strength is still there. I need to actually put together a real nutrition plan but I don't know a whole lot about it.

Anyway, Week 1 Day 2

Pause bench press - 2 x 9 x 195
1 x 8 x 195
2 x 7 x 195

^I was getting really gassed at the end of my 3rd set, but then realized I made the same mistake I made last cycle. I thought the rep scheme for high-volume bench was the same as squat (7-9) but it's not, it's 5-7. Explains why I was failing around 8-9 reps after a couple sets.

Incline DB Press - 1 x 8 x 70
1 x 6 x 70
1 x 5 x 70

^Burned out on sets 2 and 3. Decided to fail instead of drop weight.

DB Row - 3 x 10 x 80

Lat Pull down - 3 x 10 x 150 >ss> Concentration curl - 3 x 8 x 22.5 >ss> Side lateral raise - 3 x 10 x 22.5

Tricep pushdown w/ rope - 10 x 80, 8 x 70, 6 x 60, 5 x 50, 5 x 40 - burnout

[General Stalin]

Week 1 Day 3 - Simple Deadlift program W1

All the 45's were being used and I was lifting with someone else so we used weird plates while working up (15kg, then 25's, then 35's, etc) ended up adding the weight wrong and lifted heavier than I was supposed to. Workout was still no problem.

Deadlift - 5 x 5 x 305

Rack pull - 3 x 4 x 405 w/ belt

Belt squat - 4 x 8 x 230 >ss> Leg curl - 4 x 8 x 83 >ss> Weighted decline crunches - 4 x 8 x 45

[General Stalin]

Week 1 Day 4

Close Grip Bench Press - 4 x 8 x 185

Incline Bench Press - 1 x 8 x 155
1 x 7 x 165
1 x 6 x 175

Bent over Barbell Row - 1 x 6 x 185
1 x 6 x 205
1 x 6 x 215

Pull up - 3 x 6 >ss> DB Preacher curl - 3 x 8 x 25 >ss> Weighted dips - 3 x 8 x 25

[sterling_archer]

When did you start using belt for deadlifting?

[General Stalin]

I think I've always used it for max effort attempts, but I started using it more regularly for anything 90%+ ever since I started doing heavy rack pulls. I noticed that the belt did a lot for helping me stay tight and rigid when locking with at/above the knee rack pulls, and that carried over real well to my actual deadlift.

[General Stalin]

Worked out with Runswithscissors tonight. Dude has been hitting the gym and getting in shape the past few months and looking fucking great. Happy for him.

Week 1 Day 5

Squat - 4 x 5 x 275

Leg press - 3 x 10 x 450

Weighted decline crunches - 3 x 10 x 45 >ss> Weighted back raises - 3 x 10 x 135

Cutting calories has been working. I haven't weighted 220 in several days. Been 216/217 consistently for the past 4 days or so, and I haven't been as strict as I want to be. I really think shedding weight will be easy for me, just a matter of how much muscle I will lose too. I'm hoping staying in the gym and keeping myself under the bar will help.maintain my.muscle.