SATIL log

[TLR Is Mental Poison]

190.0

Solid ride last night. 30 minutes @~150BPM no problem. Actually started to get more into my stride towards the end. Glad I am building my cardio game up, shyt's gonna be key for the cut. Also glad I have control over my weight, I was 3-4lb heavier like 8-9 days ago. Well, we will see if I have control, or I just lost a shytload of glycogen. Back at it today with a military press upper day. Saturday I got my volume upper and I'm gonna go swimming with friends, then 5x10 legs Sunday.

Changed my training block/log like I said I would.... just spread shyt out over a 6 week block. Pretty straightforward and actually looking a good bit simpler than what I was doing before. Key is to change weight/reps by week instead of by day. Looking at the block ahead.... can't believe I'm squatting 250 for 5x10 We will see if those gains keep coming. I think I'm gonna do my cut the block after this one.... 6-8 weeks should be enough to get right if I can keep weight through this next bulking block. 10lb would be good, 15lb would be great.

 

[TLR Is Mental Poison]

Military press upper... feels so good

 

[TLR Is Mental Poison]

Weekend report

Saturday upper went OK.... only got through 4 sets of bench instead of 5 but I got through everything else. Leg day went surprisingly well, hit 42x250 on squats and 42x240 on RDLs (over 5 sets ) w/absolutely no problems. DOMS is a B but that lets me know Im loading up well and reactivating. Weigh ins were in the mid 191s... supposed to ride tonight, we'll see what the legs think about that

Got a lot of food I bought and never cooked around the house... gonna have a lot of brown rice over the next couple of weeks, see what we can do with that

 

[TLR Is Mental Poison]

Heavy bench upper day

Was supposed to hit 3x6x235, blew my load on the first set and missed 4 reps on the other sets I might have to do some heavy benching over my deloads.... even 1-2 sets a week should keep me sharp

Everything else was OK, def need some time to get back up to speed. Hopefully since I got through volume legs I can get through heavy legs tomorrow. Still DOMSy though

 

[TLR Is Mental Poison]

Heavy squat day went OK. Got through 13x330 on squats... that bytch was heavy as fukk though, but I feel OK. 13x340 on sumos came up E-Z.

 

[TLR Is Mental Poison]

Out of it. Volume upper didn't go well. I think the full deload was a mistake. I should have kept benching

 

[TLR Is Mental Poison]

Volume lower went fine. Still can't believe I'm close to 5x10x250 on squats with ease. Weighed in at 191.4 this morning after going ape shyt on Super Bowl food. Feeling better than I was Saturday; I hope I can clear 3x6x235 on heavy bench tomorrow and start moving forward on that. I don't like how long it's taking me to recover there, I'm out of damn near a month of progress on bench

 

[TLR Is Mental Poison]

Feeling good. Hoping I can clear 3x6x235 on bench today and move the fukk forward. Holding court in the low to mid 191s without cardio but I'm gonna get back on my shyt Thursday/Friday.

 

[TLR Is Mental Poison]

Heavy lower day.... forget how to do math brehs I was supposed to do 330 on squats right.... that's 315, plus 2 5s, plus 2 2.5s. Tell me why I put 2 10s on...................................................

As soon as I unracked it I was like nawww this don't feel right.... only got to 3 reps and quit early. I thought something was wrong but then I looked at the plates and laughed. Got 2x5x330 on the next sets. Good to know I'm legitimately working close to my max for these rep ranges.... gives credibility to my plan to slow up the progression and legitimizes the gains I've been making. 1 rep every 1-2 weeks with next to no weight gain is reasonable. Might actually need to dial the calories up just a hair.

O yea, cleared 3x6x235 on bench yesterday without much fuss. Bar felt lite doe Thinking about bringing a scale in on Friday and measuring + marking bars with colored tape. Rest of upper body day went OK. Feeling pumped AF

 

[TLR Is Mental Poison]

Weekend update

Upper volume day went OK. Still can't get all my reps off on bench.... part of it seems to be my breaks are too damn short. IDK though, I was putting in twork on my last cycle. Can't figure out what the issue is. OTher than that went OK. Hit 46 (4x9, 1x10)x 250 on squats and 240 on SLDLs volume lower today.... took my time with those, whole workout was like 2 hours

I'm wondering if I should do away with the clock on my upper volume day the way I do on my lower volume day. I feel like I could get my shyt off if I waited just a little more. Plus I could run the clock for accessories... those are easy.

 

[TLR Is Mental Poison]

fukk it.... stretched my rest periods on upper compounds. I'd rather get more volume in than run through shyt faster. Only like an extra 3-5 minutes a workout but it could go a looooooong way.

Upper power day tomorrow... we will see how far we get benching 240. Goal is 15 reps.

 

[TLR Is Mental Poison]

Got through 3x5x240 on bench but it felt ugly. I think next week I will have someone record my form. Weight is up just a hair... I think I weighed in at 193 flat this morning. I rode last night though. Maybe I will get a mini whoosh, we will see tomorrow. Stretching the breaks on bench did help, I don't think I would have got it with more time. IDK what happened though.

This bulk has been going pretty well. Put 15lb on my light and heavy bench, which I thought was OK, until I realized I did that since October since I had that shoulder shyt last year. 15lb in 4 months on bench is fukking great! Put about 45lb on heavy squats and deads and 25lb on volume squats and deads.... although now both of those are moving in sync. I actually feel stronger on volume shyt. All this while gaining less than half a lb a week since July, and basically holding flat through 2017. I think my process is pretty much dialed in. If anything I might need to increase calories slightly.

Like I said before just gonna run through this 8 week block (I think I just started week 3) and then do an 8 week cut. If I can stay under 195 and get to a stronger 180 than last time, mission accomplished. Key is gonna be holding on to my damn legs.... probably still gonna skip power lower, but I'm gonna do 3x10 with whatever volume lower weights I'm at at the end of this cycle. Last cut I fukked up and I think damn near stopped squatting for a minute, though somehow I was able to make gains on lower body shyt in a 1.5lb/week deficit. I hope I'm not setting expectations too high, but I think I can get it done. Looking forward to what comes next

Heavy squats tomorrow. 16x330 I think (over 3 sets )

 

[TLR Is Mental Poison]

16x330 I meant 14x330. I hit 4, 5, 5x330. That shyt was heavy AF cuh. 14x340 came up easy on sumos, I'm really holding back on that which is fine as squats are the focus.

Weighed in and measured my waist this morning.... 193 flat and 31" even. About where I was a month and a half ago but stronger.

 

[TLR Is Mental Poison]

Updates/weekend report

Thursday went OK from what I remember. Regular military press shyt.

Volume upper went well. I think I got 49x195 on bench. I could have grinded out that last rep. I'm counting it and moving on to 40x200. Volume lower went well too, got through 48x250 on squats so hopefully I can clear 5x10x250 next week no problem. I probably could have this week but I chilled, no point in rushing.

Been going a little sugar crazy lately so I'm taking it back to the essence.... no more juice, going to try and curb my candy bar shyt as well, more cooked dinners. Trying to get my mind ready for this cut. I'm in week 4 of this cycle so basically the cut's gonna start in April and wrap up in June. Next few weeks should be enough time for me to get up to speed with cardio and diet.... but also enjoy these luxurious ass macros. I'm diving in head first, 2K calories/day with probably another 1500-2000 calories a week of cardio. shyt should melt off and I think June will be just in time for our little annual vacation.

Speaking of which, going away this weekend. Nice short work week. Still gonna be in the states though. Gonna find a gym near the AirBnB and keep pushing. The gains don't stop

 

[TLR Is Mental Poison]

Heavy bench went pretty well yesterday. Hit 16x240 with what felt like decent form. Everything else is OK... I'm fed. Power lower today... forgot my fukking lunch Gonna have to snack up and have my shake before, but I will have Thai food after