Great bro upper day today. Hit everything. Weighted dips/chins, CGDB press/T bar rows, tricep pushdowns/preacher curls AND overhead dumbell tricep extensions/ incline curls. Was probably in that bytch for an hour and a half at least. Gonna hit squats tomorrow, hoping to hit 3x10x275 and hoping that won't nuke my back. Might rock with this high rep shyt for the whole month... def enjoying not having to lift heavy at the moment though I do eventually want to get back to that.
SATIL log
- Thread starter TLR Is Mental Poison
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I cant even call it. I tried full on deloads, bench is still down/stalled. What I am trying now is just to continue to go to the gym, but keep everything in the 8-12 rep range for a while. The heavy low rep shyt is what burns me out, but I can do this ~10 rep shyt all day no problem. So for me I'm thinking the way forward is to cycle between powerlifting style rep ranges and bodybuilding style rep ranges on like a monthly basis. My main goal is hypertrophy, but I do enjoy powerlifting, so I want to keep it as part of the program. But yea as far as deloads go I don't have it figured out at all. My only advice would be to not drop back to an intensity/rep range where you aren't making gains... maybe just drop back to all high reps on everything to give your CNS and joints a break, while continuing to make gains and load your muscles up.
Kind of rethinking my approach to this impending cut
Powerlifting is fun but I lift for results in the mirror. Recovery is also gonna be shyt in a deficit. So I will fall back on the heavy stuff. Might hit the 5 rep stuff once every 2-3 weeks just to make sure strength is still there, but focus on the higher rep stuff. Probably only gonna hit upper body stuff 2x/wk instead of 3x/wk as well.
Went for legs Sunday. Didnt have the endurance to hit squats for 10 reps even at like 255. Have to work on that. Gonna do leg press tomorrow though. Have a short upper day today.
Right elbow is bothering me a little bit. Gonna see how it feels after upper today.
Powerlifting is fun but I lift for results in the mirror. Recovery is also gonna be shyt in a deficit. So I will fall back on the heavy stuff. Might hit the 5 rep stuff once every 2-3 weeks just to make sure strength is still there, but focus on the higher rep stuff. Probably only gonna hit upper body stuff 2x/wk instead of 3x/wk as well.
Went for legs Sunday. Didnt have the endurance to hit squats for 10 reps even at like 255. Have to work on that. Gonna do leg press tomorrow though. Have a short upper day today.
Right elbow is bothering me a little bit. Gonna see how it feels after upper today.
Bro upper short workout went OK. I goofed on DB CGBP... tried 90s after doing weighted dips, I should have did 80s. Went fine otherwise. Elbows feel OK, we will see tomorrow.
I think I need to dial back a little volume. Elbows are tender. Gonna do arms 3x/wk but move shoulders back to upper body days. Give my joints some rest. Tomorrow was legs and shoulders day but Im gonna just do legs and move shoulders to Thursday. Also have to make some slight adjustments on the weights I'm doing for a few movements. Read a study recently that 60-70% 1RM is about the best for hypertrophy. You can get a little more going heavier but at the expense of recovery and joint health. The biggie I'm looking at is that CGDB press. Like I said I tried 90s but I should have did 80s.
Looked at my BCAAs... became immediately obvious why it was giving me such a boost in the gym. Has caffeine in it
Running low so I got the plain kind; hope my energy levels don't plummet 
Looked at my BCAAs... became immediately obvious why it was giving me such a boost in the gym. Has caffeine in it
Running low so I got the plain kind; hope my energy levels don't plummet Hit legs today.........
Tried squats at 255 I think. IDK what it is but I just have no endurance on squats.I got 2 sets of 10, 3rd set my left knee buckled and I quit after 2 reps. Gotta work on that. Decent session otherwise though.
Tried squats at 255 I think. IDK what it is but I just have no endurance on squats.I got 2 sets of 10, 3rd set my left knee buckled and I quit after 2 reps. Gotta work on that. Decent session otherwise though.
I thought you were going way heavier than that
I was doing 3x5x325. Switching to hypertrophy mode for a little bit so I dropped the weight to hit more reps. Hit 255x10, 10 and like 3 I think. Trying to do 3x8-10 for a while.
Something else I just remembered... stance was a little too narrow. Gotta remember to go wider, utilize my hips and glutes more.
Got chest/shoulders/arms tomorrow.
Yea, moving shoulder stuff back to upper days was the right move. Elbows aren't singing anymore. Slightly less back volume but I think I am OK on that end.
Hit what I wanted. Got mixed up with what I needed to do, accidentally did rows. Had to end with a triple superset, that shyt 
Got a conundrum with bench.... narrower grip is easy on my shoulders, but with a damn near CGBP width obviously I can't push as much. I went a little wider today and the weight went up like butter, but now my shoulders are just the tiniest bit aggravated. Hoping it's just from not having been worked for ~2 weeks. Gonna just stick with 1 heavy bench session a week now and fukk with dips and CGDB shyt for the forseeable future.
Got a conundrum with bench.... narrower grip is easy on my shoulders, but with a damn near CGBP width obviously I can't push as much. I went a little wider today and the weight went up like butter, but now my shoulders are just the tiniest bit aggravated. Hoping it's just from not having been worked for ~2 weeks. Gonna just stick with 1 heavy bench session a week now and fukk with dips and CGDB shyt for the forseeable future.
Weekend was good. Hit upper and lower Saturday and Sunday. Upper was a shyt show logistically... gym was crowded AF. Did what I needed to do though. Legs were OK. Got up to 8x265 on squats, and got a lot of volume on hamstrings/calves after.
Got a Nutribullet this weekend. Trying to really get my veggie and fruit on. It's tough though. You can only cram so much nutrition in, and if it's too dense its hard to drink. Like everything though I will figure it out. Still better than vitamins IMO, just need to learn all the tools and tricks.
Got a Nutribullet this weekend. Trying to really get my veggie and fruit on. It's tough though. You can only cram so much nutrition in, and if it's too dense its hard to drink. Like everything though I will figure it out. Still better than vitamins IMO, just need to learn all the tools and tricks.
Caffeine deload this week I don't feel too bad but we'll see how I feel at the gym
I made way too much fukking oatmeal
3 servings of real oatmeal is like 6 servings of instant. Dat fiber doe 
Dem nutrients doe :scumbag:
Got chest/arms/back today. Have to remember to do shoulders and NOT back Thursday. Just as I get into a rhythm I break it again
U know my style 
I am ODing on the smilies. I will stop.
I don't feel too bad but we'll see how I feel at the gymI made way too much fukking oatmeal
3 servings of real oatmeal is like 6 servings of instant. Dat fiber doe Dem nutrients doe :scumbag:Got chest/arms/back today. Have to remember to do shoulders and NOT back Thursday. Just as I get into a rhythm I break it again
U know my style I am ODing on the smilies. I will stop.
Man caffeine helps a ton
I was dragging ass today. Didn't even finish I was OK for like 20-30 mins and then I just hit a wall.
DEF not skipping caffeine for leg day tomorrow. Mite fukk around and kill myself
I was dragging ass today. Didn't even finish
I was OK for like 20-30 mins and then I just hit a wall.DEF not skipping caffeine for leg day tomorrow. Mite fukk around and kill myself
Leg day went well, CAS (chest/arms/shouders) went well
Rest tomorrow then CABS (chest/arms/back/shoulders) and legs over the weekend.
Thanksgiving isn't even gonna be a thang, not doing anything these holidays but making gains
Might go a little HAM and separate push/pull on my days off for more volume. Gonna prob be taking off every Thursday through the rest of the year
Rest tomorrow then CABS (chest/arms/back/shoulders) and legs over the weekend.
Thanksgiving isn't even gonna be a thang, not doing anything these holidays but making gains
Might go a little HAM and separate push/pull on my days off for more volume. Gonna prob be taking off every Thursday through the rest of the year