SATIL log

[TLR Is Mental Poison]

Did 3x5 squats and stiff leg deads yesterday. Should have had another caffeine pill. Squats were good money... hit 3x5x285, and on the last set I was pausing on reps. Felt good but I'm not gonna get greedy like last time. I was too tired to finish stiff leg deads though.

Didn't sleep well last night but I'm gonna try 5x4 bench today anyway. Work calendar is a little screwy this week so I have to start a little early.

O.... weighed in at 216 today. Didn't get all my calories in yesterday, I went to bed hungry but I was so tired it didn't matter.

 

[TLR Is Mental Poison]

Hit the same 245x4x4 and 3 on bench... I feel like shyt today, sleep was ass

 

[TLR Is Mental Poison]

Hit upper back Tuesday and hit 4x6 bench today. Just taking notes here as I forgot my pencil for my notebook. Hit 6x225, 2x6x230 and then I think 5x230. 2nd set was , 3rd set was , as soon as I unracked for the 4th set I knew 6 reps wasn't happening. Good workout though. I'm a little hungover today... hoping next week my sleep and focus is better. I'm hoping to be at 5x4x245, 4x6x230 and 3x9x210 comfortably by the end of this cycle before I deload.

Thinking about bringing back upright rows and maybe tossing heavy shoulder press in the bushes. Might go back to standing shoulder press too. I just want to make the focus of my shoulder movements the lateral heads... I dont give a fukk about the front, I get plenty of work for that with benching. Plus that would balance out my push/pull. I will try it next week on my 4x6 day.

 

[TLR Is Mental Poison]

Upper body party was good but not great. Got greedy on 3x9 bench... hit 2x9x205 and then like 7x210. Sticking with 205 for another 2 weeks. By the time I hit lateral raises I bonked out. Got through most of it though and bench is up so I'm happy for the most part.

Gotta drop back on shoulder press. ROM is not great. I'm gonna try it standing next week.

Loving this True Nutrition whey isolate. Goes down easier than Superhead

I can feel fatigue setting in slowly. Gonna push through next week, and then the week of the 22nd I'm gonna do a deload. It's background noise now but it's getting lighter. Hopefully that will enable some PRs again... we'll see.

 

[TLR Is Mental Poison]

Leg day today

I missed my leg day Wednesday so I went heavy today. I was planning on doing heavy and light squats and deads but after heavy squats and deads I was wiped. I got up to 5x295 on squats and I think I hit 3x5x305 on deads. Bar speed was good but definitely trailed off on the 3rd set. Taking it easy with that. Hopefully gonna hit front squats and deads again Wednesday.

Feel good overall but like I said I can feel the need for that deload coming. 1 more week.

 

[TLR Is Mental Poison]

Got the recipe for this chipotle rice right.... gonna tear into this shyt Got 2lbs of it on deck, chow time

 

[TLR Is Mental Poison]

Had to add some salt to this rice. Def gonna do that more next time. Might need to get a scale that measures in milligrams

Like I keep saying... def deload time... went for 5x4 today... threw 245 on, 4 , 3 , 4 , 4 , 2

Did upright rows today. They feel OK, I can't complain.

Gonna try and finish the whole week through Sunday, upper and lower body stuff. Then next week is deload time. Can't wait. Kind of surprised... only about 4 weeks since my last one and I'm feeling like it's time already. I feel like in the past this was when I'd be confused about progress falling off. I'm hoping when I come back that I can jump to 255 on 5x4... I'm pretty much happy with where 4x6 and 3x9 are (225-230 and 205). Like I said before... hopefully I can hit 275/250/225 on 5x4/4x6/3x9 by the end of the year... barring injury it definitely seems possible.

 

[TLR Is Mental Poison]

Bit by bit, maintaining

Weight has been hovering around 217 for the past like week or so. Hopefully I can stay under 220 before I start my cut.

Hit 5x315 on last set of deads last night, and got through most of 4x6x230 on bench. I think I will be able to toss up 4x6x235 when I get back from my deload.

 

[TLR Is Mental Poison]

Woke up today at 214 flat post BM. Week has been a little light diet wise and a lot of things are out of whack. Sleep is off, there's a cold spreading around my office, and I'm getting my annual "winter is coming" cold. I did get a good 9 hours or so of sleep last night so I'm feeling decent. Going to do an upper body party today as well as my heavy squats tomorrow and then I'm deloading until the following Tuesday with a 5x4 session.

Going to try and do a strict 3000kcal/day diet next week. Also going to try and lay off the sugar.

Routine is pretty much dialed in. I am loving it. Haven't had any shoulder or elbow issues since like May, which is a long time for me. Still needs some light tweaks just to save time, but otherwise I am happy. Only real major thing I want to change is no more heavy shoulder press... been watching too much Matt Ogus... just gonna do 3x9s for those once a week, upright rows at 3x10 once a week, and lateral raises for 3x12 twice a week. I've always had decent shoulders and am hitting 9,9,2-6x135 on shoulder press just about.... no need to really push it, that's decent weight.

Def looking forward to cutting but liking the strength gains I'm seeing now. Hopefully I will be able to keep them through the cut.

 

[TLR Is Mental Poison]

Upper body party day was not bad. Mite as well explain what I do on this day.

3x9 bench
3x9 shoulder press/lat pulldowns
Tricep pushdowns/T bar rows
Preacher curls/lateral DB raises

Anyways it went OK. Bonked by the time I hit preacher curls, had to cut it short. But I started off strong. Hoping it's just deload time.

 

[TLR Is Mental Poison]

Nice heavy squat session... hit 3x5x295 no problem, paused on the last rep

SLDLs are humbling me.... I have been trying 3x10x185... I need to drop to like 155-165

Deload week begins :thatsright:

 

[TLR Is Mental Poison]

Deload week. Only doing major lifts. Dropped weight by 20%, doing paused reps and focusing on form for everything. Did 5x4 bench yesterday with 205. I will do squats and rows tomorrow, and then deadlifts and shoulder press Saturday. Then get rite back to work either Monday or Tuesday with 5x4.

Weighed in around 216 yesterday. I think weight is pretty much under control. I should definitely be able to stay under 220 through the end of the year. Been bouncing around between 214-217 for the last couple of months while making steady gains. Wish I had thought to do this 15lbs ago

Gonna make a small change to my accessory work. I have been going for a pretty heavy 3x12. Gonna drop the lbs by like 10lbs on everything and go for 5x10. Or maybe do like 12, 12, 11, 11, 10. Just push on those to failure, but stop well short of failure on my compound shyt.

 

[TLR Is Mental Poison]

Thinking about how to track my cut

Weight is an OK metric but I don't think it's the best one. Probably going to go by my waist size. I want to get down to 30". At my leanest before I was probably around 31 but no 6 pack.

Gonna keep tracking lifts too obviously. I'm hoping my strength per lb body weight will increase, even if my lifts decrease a little bit. That's the sign of a good cut.

 

[TLR Is Mental Poison]

Weighed in at 215.4 today. Weight is really fully under control, I'm liking it.

Gonna do the rest of my deload workout today. I'm still mulling over what I want to do for it. I think next time I will do 2 workouts... 1 for strength, 1 for reps

For strength I will hit bench/squats/deads for like 2x4x66% 1RM with pause reps, and then for reps I will probably do bench/squats/deads/rows/shoulder press for like 2x8x50% 1RM. I am feeling better and I feel like I should be able to jump back into things next week nicely.

I want to get an indoor cycling trainer for cardio. It's basically a treadmill for bikes. Slap the bike on and ride, and it gives you real world resistance. Gonna probably wait till Xmas though.

 

[TLR Is Mental Poison]

Did my lil deload workout

Not bad

Looking forward to getting back on my shyt next week.