Hit shoulders/legs last night.... 4,4,5x300 on squats. Felt OK. 3x9x105 on military press... felt pretty good. Just trucking along.
SATIL log
- Thread starter TLR Is Mental Poison
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Re-evaluating some tings.
This weekend was
Chest/back/arms day went OK, but I recorded my form and my butt comes off the bench a lot on bench. So I gotta dial that in, but hopefully not have to drop weight on the bar in the process.... Tuesday should be interesting 
Hit shoulders and legs yesterday. Shoulder shyt went OK but high rep squats aren't moving. I think I'm gonna do a deload on leg stuff for like 2 weeks.... maybe just hit a set of heavy squats once a week but leave the rest alone. Work that in on a periodic basis. Sucks cause I was hitting like 215 on front squats a minute ago.... thats gone now. Hit 3x8x275 on back squats a while back... yesterday I was struggling with 8x245-255. But I hit 3x4x305 no problem Wednesday. IDK what is going on.
One possibility is diet shyt.... def haven't been getting the protein I need, and my weight has been coming down a little bit.... haven't been tracking calories but I'm guessing I'm not getting enough. Sleep is HELLA on point, I feel great in that regard, so it's probably the diet. I got some beef roast and I'm gonna get some other meat. Just need to vary my shyt. Try and stay up at like 250g protein a day.
This weekend was
Chest/back/arms day went OK, but I recorded my form and my butt comes off the bench a lot on bench. So I gotta dial that in, but hopefully not have to drop weight on the bar in the process.... Tuesday should be interesting Hit shoulders and legs yesterday. Shoulder shyt went OK but high rep squats aren't moving. I think I'm gonna do a deload on leg stuff for like 2 weeks.... maybe just hit a set of heavy squats once a week but leave the rest alone. Work that in on a periodic basis. Sucks cause I was hitting like 215 on front squats a minute ago.... thats gone now. Hit 3x8x275 on back squats a while back... yesterday I was struggling with 8x245-255. But I hit 3x4x305 no problem Wednesday. IDK what is going on.
One possibility is diet shyt.... def haven't been getting the protein I need, and my weight has been coming down a little bit.... haven't been tracking calories but I'm guessing I'm not getting enough. Sleep is HELLA on point, I feel great in that regard, so it's probably the diet. I got some beef roast and I'm gonna get some other meat. Just need to vary my shyt. Try and stay up at like 250g protein a day.
hoodheronova
All Star
a squat deload sounds about right. Or you can gain about 10-15lbs from eating like a mad man and see if you can hit a heavier squat for 1-3 reps. Your CNS sounds fried tho, I would either deload or get a partner to spot me while I try to rep that 255lb weight (this will help your mental a bit)Re-evaluating some tings.
This weekend was
Hit shoulders and legs yesterday. Shoulder shyt went OK but high rep squats aren't moving. I think I'm gonna do a deload on leg stuff for like 2 weeks.... maybe just hit a set of heavy squats once a week but leave the rest alone. Work that in on a periodic basis. Sucks cause I was hitting like 215 on front squats a minute ago.... thats gone now. Hit 3x8x275 on back squats a while back... yesterday I was struggling with 8x245-255. But I hit 3x4x305 no problem Wednesday. IDK what is going on.
One possibility is diet shyt.... def haven't been getting the protein I need, and my weight has been coming down a little bit.... haven't been tracking calories but I'm guessing I'm not getting enough. Sleep is HELLA on point, I feel great in that regard, so it's probably the diet. I got some beef roast and I'm gonna get some other meat. Just need to vary my shyt. Try and stay up at like 250g protein a day.
Im getting ready to cut.... truthfully I would be happy just being comfy squatting 315 again by April when I start cutting again so putting on more weight to hit numbers isn't the wave right now. I'm just debating what to do about legs once I come off. If I come back feeling like Hercules under the bar then I will just deload regularly. U are right though, CNS is prob nuked. Just gonna skip legs completely for a week, only ride the bike.
Hit chest arms back today. Went well. Hit 5,6,6x240 on flat bench. Really focused hard as hell on keeping my butt on the bench. It was definitely harder but I still got it done. Can't cheat myself out of that ROM. Truthfully I think that change is what has kept my shoulders healthy. Amazing what difference an inch or so makes.
Like I said I'm not doing shyt with legs this week and maybe next week too. Gonna hit shoulders Thursday and superset with arms. I feel good other than this cold snap.
Like I said I'm not doing shyt with legs this week and maybe next week too. Gonna hit shoulders Thursday and superset with arms. I feel good other than this cold snap.
Hit shoulders Thursday. Tried to hit 3x8x110.... no dice. I blame the bars at my gym. Rode last night for 45 minutes. It's so boring 
Hopefully when I cut it will be warm enough that I can ride outside. I would rather do 30 minutes a day outside every other day than 1 hour on the trainer twice a week.
I think I might be going back to a 5 day split. It's too complicated to explain the changes but the logic behind it is I don't want to superset anything with squats, bench or MP. Those and curls seem to be my most sensitive lifts so I want to keep those isolated. Oddly enough I think I could superset some back work.... I will try that next Monday. Only workout I really *need* to do at work is heavy bench... and I think I have done that at home a few times without incident. Actually I think my first set at 240 was at home. So that should be fine.
Only other thing I want is a lower bench. I think that is part of why my butt comes off the bench at home but not at the work gym. Home bench is a lot higher. I found something that will hold the weight I need that folds away for cheap. Getting rid of a lot of shyt too. Biggie will be the leg press if I can't modify the foot rest how I want.
Hopefully when I cut it will be warm enough that I can ride outside. I would rather do 30 minutes a day outside every other day than 1 hour on the trainer twice a week.I think I might be going back to a 5 day split. It's too complicated to explain the changes but the logic behind it is I don't want to superset anything with squats, bench or MP. Those and curls seem to be my most sensitive lifts so I want to keep those isolated. Oddly enough I think I could superset some back work.... I will try that next Monday. Only workout I really *need* to do at work is heavy bench... and I think I have done that at home a few times without incident. Actually I think my first set at 240 was at home. So that should be fine.
Only other thing I want is a lower bench. I think that is part of why my butt comes off the bench at home but not at the work gym. Home bench is a lot higher. I found something that will hold the weight I need that folds away for cheap. Getting rid of a lot of shyt too. Biggie will be the leg press if I can't modify the foot rest how I want.
Weekend recap
Hit chest/arms/back Saturday, then hit shoulders and rode for an hour on Sunday. Good weekend overall.
Still in the air on how to lay out my split, just like I have been for 7 years
I didn't do ANY supersets this weekend and I actually liked it a lot. Took a little more time but we are just talking minutes here. Also debating how much arm work I need. 3 sets for bis/tris 2 days a week? 3 days a week? 3 sets? 5 sets? I think for now I am just going to fukk with 3 sets and do 2-3 days a week when I can fit it in. Going to try a 4 day split now with an optional 5th "bro" day. I will have to hit legs and shoulders the same day but I'm hoping with regular leg deloads and respecting the squat by not supersetting it with anything I will be skraight. I am ready to get back under the bar... I feel rejuvinated.
Things are coming together nicely. Been hovering in that 196-198 range for a minute making slow and steady gains. Really looking forward to this cut. I think getting acclimated to cardio in a surplus was key.... I am really hoping I will be able to transition into a deficit without impacting that or my leg shyt much. Exciting times. This summer
Hit chest/arms/back Saturday, then hit shoulders and rode for an hour on Sunday. Good weekend overall.
Still in the air on how to lay out my split, just like I have been for 7 years
I didn't do ANY supersets this weekend and I actually liked it a lot. Took a little more time but we are just talking minutes here. Also debating how much arm work I need. 3 sets for bis/tris 2 days a week? 3 days a week? 3 sets? 5 sets? I think for now I am just going to fukk with 3 sets and do 2-3 days a week when I can fit it in. Going to try a 4 day split now with an optional 5th "bro" day. I will have to hit legs and shoulders the same day but I'm hoping with regular leg deloads and respecting the squat by not supersetting it with anything I will be skraight. I am ready to get back under the bar... I feel rejuvinated.Things are coming together nicely. Been hovering in that 196-198 range for a minute making slow and steady gains. Really looking forward to this cut. I think getting acclimated to cardio in a surplus was key.... I am really hoping I will be able to transition into a deficit without impacting that or my leg shyt much. Exciting times. This summer
I forgot what I am supposed to hit on heavy bench today.... I've def been hitting 240.... I think I am due to hit 3x6 today. We will see what happens
Extra volume on my shoulders got them looking a little pumpkinish
High key, looking at my physique, biggest laggers are probably shoulders, traps and HAMSTRINGS. Been relying too much on ham curls. Gonna take a break from them and just blast the shyt out of SLDLs/Romanian deads for a minute and see what happens. I will throw in some more ham work on my "bonus" day
I want to say I'm close to the size I want to be on most body parts.... especially after cutting. I got a nice sneak preview when I finished the last cut but it was back to the grind not soon after. Other than slightly bigger arms and shoulders and def bigger hamstrings I am OK. I don't want to have to buy any new clothes and if I do I want smaller pants. We will see though.
Anyways feeling good and looking forward to today. Trying this 4+1 day split for the first time.
Extra volume on my shoulders got them looking a little pumpkinish
High key, looking at my physique, biggest laggers are probably shoulders, traps and HAMSTRINGS. Been relying too much on ham curls. Gonna take a break from them and just blast the shyt out of SLDLs/Romanian deads for a minute and see what happens. I will throw in some more ham work on my "bonus" dayI want to say I'm close to the size I want to be on most body parts.... especially after cutting. I got a nice sneak preview when I finished the last cut but it was back to the grind not soon after. Other than slightly bigger arms and shoulders and def bigger hamstrings I am OK. I don't want to have to buy any new clothes and if I do I want smaller pants. We will see though.
Anyways feeling good and looking forward to today. Trying this 4+1 day split for the first time.
Failed on last set of heavy bench today
I want to blame the plates... they vary at my gym. But my CNS might still be fried
Gonna see how I do on heavy squats tomorrow. If I'm weak on those I think I will do a full week deload for upper and lower. Last deload was a month ago and I came back refreshed and hitting PRs. 1 deload a month is kind of a lot though. I guess it is what it is
I want to blame the plates... they vary at my gym. But my CNS might still be fried
Gonna see how I do on heavy squats tomorrow. If I'm weak on those I think I will do a full week deload for upper and lower. Last deload was a month ago and I came back refreshed and hitting PRs. 1 deload a month is kind of a lot though. I guess it is what it isfukk it..... full deload. Just gonna go beast mode on cardio this week, maybe do some arm work Thursday and Saturday. Gonna get back on bench next Tuesday. Let my CNS recover
Sweet tooth is back
Gotta shake this shyt to clean up.... weighed in at 199.8 the last 2 days.
Gonna try for 90 minutes either tonight or tomorrow
Also figured out my "CNS deload" workout.... gonna do a couple of supersets and body weight chins, and then some lateral raises. Might do some arm work too but I doubt I will need it depending on how many supersets I do. Gonna take this weekend to get back on my diet grind.... been eating out too much
Gotta shake this shyt to clean up.... weighed in at 199.8 the last 2 days.
Gonna try for 90 minutes either tonight or tomorrowAlso figured out my "CNS deload" workout.... gonna do a couple of supersets and body weight chins, and then some lateral raises. Might do some arm work too but I doubt I will need it depending on how many supersets I do. Gonna take this weekend to get back on my diet grind.... been eating out too much
Dialed things in with diet, down to 198.0 overnight lol. I can have the same calories but if I replace sugar with other macros I seem to hold less weight.
Did some calisthetics yesterday.... 10x10 for push ups and body rows. I'm low key sore Still in deload mode though. I think I will start back up next Wednesday or Thursday with a leg/shoulder day. 2 weeks off of bench should get me right and it's already been 1 week off of squats.
Did some calisthetics yesterday.... 10x10 for push ups and body rows. I'm low key sore
Still in deload mode though. I think I will start back up next Wednesday or Thursday with a leg/shoulder day. 2 weeks off of bench should get me right and it's already been 1 week off of squats.Originalgangsta317
Banned
Starting Monday I'm going to log my workouts in here
Cool I will follow your thread
Deload is working.... I feel better
Cleaning up diet is working.... I had ~3000+ calories yesterday but pretty much no sugar outside of my kale smoothie. Been eating that clean all weekend pretty much. Weighed in at 196.8 this morning and am definitely not holding as much water. Now if you will excuse me I am going to reward myself with a bowl of cereal :lol:
Speaking of cereal Im starting to realize I have lactose intolerance.... gonna switch to Lactaid for me and maybe soy or almond milk for wifey.
Cleaning up diet is working.... I had ~3000+ calories yesterday but pretty much no sugar outside of my kale smoothie. Been eating that clean all weekend pretty much. Weighed in at 196.8 this morning and am definitely not holding as much water. Now if you will excuse me I am going to reward myself with a bowl of cereal :lol:
Speaking of cereal Im starting to realize I have lactose intolerance.... gonna switch to Lactaid for me and maybe soy or almond milk for wifey.