193.2/30.75" waist
Can't complain
Can't complain
SATIL log
- Thread starter TLR Is Mental Poison
- Start date
Heavy bench upper today.... cleared 16x235, though I would have liked for the form to be cleaner. Felt a little out of it at the gym today.... a little nauseous and tired from waking up at 6 after sleeping in until 8-9 over the holidays. Debating an upper body deload.... ironically it's not the heavy shyt that's killing me, but all the accessory volume work. Might just strip back to compounds for like a week and then turn the volume back up.
Gotta get my head back.... still sleepy. Cleared 3x5x325 on squats with a paused rep at the end, blazed through 3x5x335 on sumos too. My lower body makes gains so easy 
I put 20lb on my 3x5 squat in the last 2 months 
Upper body not so much though, I put 10lb on my bench over the same period
I put 20lb on my 3x5 squat in the last 2 months Upper body not so much though, I put 10lb on my bench over the same periodWeekend update
Weighed in at 190.6 either yesterday or Friday morning.
Low key battling some kind of cold. Of course as soon as I stop taking zinc the temp drops.... felt a little sore throat/fever yesterday and had to cut upper body stuff short. Got through most of it though. Also got through all of 41 (4x8 +1x9) x250 on squats and 240 on SLDLs. Quads are singing right now.
Feeling it again. Gonna be due for a deload soon. Gonna take 1 week off from legs and follow up with 1 week off everything. Got this week and next week and then I'm off. I don't feel too bad.... performance is good... but I'm starting to flirt with danger. I may even start increasing my deload frequency... I'm doing 6 weeks on 2 weeks off.... might do 5 weeks on 1 week fully off. No rush or deadlines so I can do whatever I want. Just don't want to overdo it
Weighed in at 190.6 either yesterday or Friday morning.
Low key battling some kind of cold. Of course as soon as I stop taking zinc the temp drops.... felt a little sore throat/fever yesterday and had to cut upper body stuff short. Got through most of it though. Also got through all of 41 (4x8 +1x9) x250 on squats and 240 on SLDLs. Quads are singing right now.
Feeling it again. Gonna be due for a deload soon. Gonna take 1 week off from legs and follow up with 1 week off everything. Got this week and next week and then I'm off. I don't feel too bad.... performance is good... but I'm starting to flirt with danger. I may even start increasing my deload frequency... I'm doing 6 weeks on 2 weeks off.... might do 5 weeks on 1 week fully off. No rush or deadlines so I can do whatever I want. Just don't want to overdo it
190.6 this morning... rode last night. Got heavy bench today, but I gotta work out at home 
193.2 
Heavy bench went OK last night. Hit my 17 (6, 6, 5) x 235. Gotta change how I progress on my accessory lifts.... made some good gains but they came a little too quickly. I was adding 3 reps every workout and jumping to a new weight every 9 reps... w/me doing each accessory 3x/week I was jumping in weight weekly. I might scale that back to like 2 weeks or even monthly. Gonna keep pushing on compound lifts though, those are moving nicely. Dialing back on accessories should give me more room to keep pushing on compounds which is where I really want to make progress
Heavy bench went OK last night. Hit my 17 (6, 6, 5) x 235. Gotta change how I progress on my accessory lifts.... made some good gains but they came a little too quickly. I was adding 3 reps every workout and jumping to a new weight every 9 reps... w/me doing each accessory 3x/week I was jumping in weight weekly. I might scale that back to like 2 weeks or even monthly. Gonna keep pushing on compound lifts though, those are moving nicely. Dialing back on accessories should give me more room to keep pushing on compounds which is where I really want to make progress
Got 13x330 on squats but wasn't focused.... tweaked my left knee 
No worries, this was the last week of my 6 week block so I will be off the next two weeks for a tapering deload. Just enough time for my knee to heal 
No worries, this was the last week of my 6 week block so I will be off the next two weeks for a tapering deload. Just enough time for my knee to heal Damn it..... only went for 4 weeks, not 6. fukk it, we are still deloading anyway. My knees are tweaked and I need to cut some weight. Just gonna do upper body accessories and crunches.... maybe a 3x10 leg day next Saturday to stay on the wagon. I feel a little beat up though. Next cycle I'm gonna focus on focusing... main thing is to distribute load the right way on heavy squats and control the weight better on heavy bench.
Deload going much better than last time. Just alternating between riding and a really short upper body accessory circuit (3x tricep extensions/curls/lateral raises/crunches). I think I weighed in the high 193s... did a decent ride last night, just went for 25 minutes straight, gonna try for 30 every 1-2 days over this deload.... see where we land. If I can shed enough water to get under 190 
Then we will see how well I can come back. If I can bounce back fast this on/off+micro cut cycle could be my new wave. I feel good
Then we will see how well I can come back. If I can bounce back fast this on/off+micro cut cycle could be my new wave. I feel goodshyt is weird man.... Im def shedding water, but my weight is going up.... weighed in the low 194s this morning
Going to clean up the diet and see what happens. Got a ride tonight, gonna try and go for the full 30 mins. Phone can calculate calories based on HR, looking forward to see what I'm able to burn
Going to clean up the diet and see what happens. Got a ride tonight, gonna try and go for the full 30 mins. Phone can calculate calories based on HR, looking forward to see what I'm able to burn
193 flat
Reining in the diet a bit... trying to do without a candy bar with my daily shake. It's really just out of habit, not something I need at all. If I can cut it out for good....
Gonna try for a long ride tonight.... if I can do an hour I'll be good. Was debating whether or not to end the deload this weekend.... I still might, I dunno. The time off is nice though and I feel like the extra week will help me do more in the next block. Gonna go a little less aggressive with the progressions too. I think before I was moving up 10lbs/lift on each block.... I'm dialing that back to 5. W/8 week blocks that's still 30lbs on each lift every year.... pretty good IMO though this year at least 1 of those blocks is gonna be a cut. Gonna probably hold progressions on all lifts to weekly instead of each trip... I covered a lot of ground since the cut but I think I kind of maxxed them out. Gotta slow down a bit and save my joints. I'm gonna have to redo my tracking sheet as well.
Reining in the diet a bit... trying to do without a candy bar with my daily shake. It's really just out of habit, not something I need at all. If I can cut it out for good....
Gonna try for a long ride tonight.... if I can do an hour I'll be good. Was debating whether or not to end the deload this weekend.... I still might, I dunno. The time off is nice though and I feel like the extra week will help me do more in the next block. Gonna go a little less aggressive with the progressions too. I think before I was moving up 10lbs/lift on each block.... I'm dialing that back to 5. W/8 week blocks that's still 30lbs on each lift every year.... pretty good IMO though this year at least 1 of those blocks is gonna be a cut. Gonna probably hold progressions on all lifts to weekly instead of each trip... I covered a lot of ground since the cut but I think I kind of maxxed them out. Gotta slow down a bit and save my joints. I'm gonna have to redo my tracking sheet as well.
192 flat this morning.... I can't ride back to back days though, at least not yet
Im gonna end this deload early, Im getting itchy, bored and flat. Gonna try and ride at least twice before the weekend, and go in for my MP upper day Thursday. Feeling wefweshed 