SATIL log

[TLR Is Mental Poison]

Leg day taps me the fukk out

I went in and started with deadlifts for a change since I wanted to focus on those. Hit 3x5x315 on sumo with good form. Went to squat, I was fukking wiped. Couldn't even warm up. I guess I have to whittle my leg days down to one major movement each session.

I tried to front squat with straps a while back... also no dice. Kind of bummed me out. I really wanted to have front squats be an accessory movement.

 

[TLR Is Mental Poison]

Power upper today. Hit 5,5,4x135/hand on dead stop DB rows. I love that movement. Front overhead press is kind of stuck at 9,9,~5-6x125. I'm not moving to 135 until I hit 3x10 on that. No more supersetting on tricep pushdown/overhead extensions. Gonna take a ~90 sec break between each set. Also ditched upright rows and split it to the lat raise machine and the preacher curl machine. So now I am doing 7 movements... 3 push (shoulder press, tricep push down, overhead tricep extensions), 3 pull (dead stop DB rows or seated cable rows, HS high rows, curls), 1 shoulder (lateral raise machine)

I think I will go with the power/hyper rep scheme on shoulder press too. I can prob get 5x145. Drop down to 115 for hyper.

Woke up around 208.6 but then the fiber hit Didn't weigh myself after. I can see my chest deflating, but it is what it is. 3 more weeks, my chest should be fully healed, and my triceps will be a lot stronger which will definitely help. Gonna ease back into it for sure as well, just give my chest a chance to get back in the swing of things.

Diet is on point as well, fiber intake is up to like 50g/day now. Still struggling with veggies but it's coming along.

 

[TLR Is Mental Poison]

Power lower day

Actually went pretty well

Hit 5x275 on squats, then banged out 2x5x285. No bullshyt, full depth and good form (though I did kind of "good morning" the last rep of the last set).

Hit 5x345 on sumo deads, then banged out 3x5x365. Keeping my hips low was the wrong move; powerlifting breh from another board told me to keep my hips high. I recorded my form; only thing I need to work on for those is locking out the knees

Hit 4 sets of machine calf raises and machine crunches as well.

Weighed in at 209 post shyt today, goal weight for the end of the month is 211-212.

 

[TLR Is Mental Poison]

I CANT WAIT to get back in tomorrow

Debating weather or not to use caffeine though, I was off today and didn't use it... got a great night sleep but am feeling very sluggish

 

[TLR Is Mental Poison]

Upper hyper day today. Not bad at all I must say. I decided not to do caffeine today. I definitely felt the difference. It didn't really impact my intensity, but I just wasn't as focused mentally. I think what I will do is just take one week off each month... maybe make that week a deload or cut back the volume or something

 

[TLR Is Mental Poison]

Hyper lower day... just wasn't feeling it. 2 reps into working set of squats, I knew I wasn't feeling it. Unracked and went home, no need to push it. I'm still DOMSing from my power lower session on Tuesday. To be fair though that was my first session with both heavy squats AND deads in the same day. Might just stick to one of those a week if I can't recover quickly enough, or maybe do something like 3 sessions every 2 weeks (2 power 1 hyper) and space it out to every 4-5 days. I'm not injured/hurt but I'm def just not ready to go back yet. Must have been a good session Tuesday.

 

[The ADD]

Hyper lower day... just wasn't feeling it. 2 reps into working set of squats, I knew I wasn't feeling it. Unracked and went home, no need to push it. I'm still DOMSing from my power lower session on Tuesday. To be fair though that was my first session with both heavy squats AND deads in the same day. Might just stick to one of those a week if I can't recover quickly enough, or maybe do something like 3 sessions every 2 weeks (2 power 1 hyper) and space it out to every 4-5 days. I'm not injured/hurt but I'm def just not ready to go back yet. Must have been a good session Tuesday.

Are you supper setting any of that? I don't particularly like Hyper Lower (my version), so I usually do that with my PT. He condenses that down into a bout a 30 minute block that includes squats, box jumps, leg press, ham curls and leg extensions. We usually finish with board jumps and 3 minutes on a bike at the highest possible setting. Shyt sucks but It gets me through and my legs are cooked.

 

[TLR Is Mental Poison]

Are you supper setting any of that? I don't particularly like Hyper Lower (my version), so I usually do that with my PT. He condenses that down into a bout a 30 minute block that includes squats, box jumps, leg press, ham curls and leg extensions. We usually finish with board jumps and 3 minutes on a bike at the highest possible setting. Shyt sucks but It gets me through and my legs are cooked.

I just super set accessories. My lower days are super simple. I do squats supersetted with machine crunches, and then deadlifts supersetted with calf raises. Power days I keep the reps from 3-5 and hyper days I do 8-10. That's it. My legs respond super crazy to basically no training, but they also get beat the fukk up with not much work. 3 sets of squats for me might be like 12 sets of quad exercises for a regular dude, both growth and recovery wise. Def has its advantages, but it also limits my workload.

I'm telling you mayne... try 3-4 sets of high rep squats, SLDLs and calf raises... if you really go hard with those you might not need (or be able to do) any accessory work. Just change the rep range. That sounds like a lot of shyt to condense into 30 minutes... almost more cardio than strength training.

 

[The ADD]

I just super set accessories. My lower days are super simple. I do squats supersetted with machine crunches, and then deadlifts supersetted with calf raises. Power days I keep the reps from 3-5 and hyper days I do 8-10. That's it. My legs respond super crazy to basically no training, but they also get beat the fukk up with not much work. 3 sets of squats for me might be like 12 sets of quad exercises for a regular dude, both growth and recovery wise. Def has its advantages, but it also limits my workload.

I'm telling you mayne... try 3-4 sets of high rep squats, SLDLs and calf raises... if you really go hard with those you might not need (or be able to do) any accessory work. Just change the rep range. That sounds like a lot of shyt to condense into 30 minutes... almost more cardio than strength training.

Good advice

 

[TLR Is Mental Poison]

Power upper day

Hit 5,5,4x155 on military press but I think I didn't warm up enough. Got a kind of sharp pain in the middle of my back, hoping it's not a herniated disc or some bullshyt. Gonna let it heal up and see what happens. Rest of the day went fine. Hit 3x5x135 on dead stop rows, gonna jump to 140s next week. Took caffeine today, definitely helped with the energy and focus. Gonna just fukk with it and take 1 week off each month.

Dropping back to lower sessions once a week for now. I don't feel DOMSy anymore but my upper back just has that little twinge. I'm gonna do a hyper lower session Wednesday and then a hyper upper Friday.

Need to come up with a meal plan for my off days. Might have to get some wild salmon and other fish in bulk to freeze. Been dodging it but it mite be time to invest in a vacuum sealer. I tried to freeze salmon before and it got destroyed. I could also go back to chicken thighs and break down the packs... they pack them in 1.5lb bags; I could break them down to 1lb bags more to my daily needs.

 

[TLR Is Mental Poison]

Lower power day. Legs are big + strong enough so I'm done w/hyper shyt for now. Just wanna hit numbers. Anyways today went pretty much easy peasy. Hit 5,5,4x295 on squats no problem. Probably could have eeked out that last rep but figured I'd leave some in the tank for deads. Hit 2x5x375 on sumo deads... went for 3rd set, body said No worries though. Little sprains from Monday went away. Took a lot more time to warm up which I think helped. Right knee was bothering me when I went in but was pretty much fine when I got to working squat sets. Gonna stick to lower body shyt once a week. May split squats and deads and do 2 lower days again. I don't think I can do squats and deads 2x/wk. Plus I figure power squats and deads need more recovery for my nervous system. I'm feeling this though, gonna stick with it.

I'm thinking full ROM is better for the knees. Seriously, my knee was aching last night, but it feels great now. Those sleeves are great, but I think committing to full ROM is what really did it.

Gotta master my granola recipe. Burned the sugar and I'm guessing had too much oatmeal for the amount of glaze I made. Slowly learning though. Easy and relatively healthy 600kcal; just gotta master the recipe.

 

[TLR Is Mental Poison]

Man that caffeine shyt is no joke. Off day today, definitely feeling a little sluggish.

Im loving the full body DOMS from deads yesterday. Nothing is injured but I definitely got a good workout. I'm debating cause I feel like once a week will guarantee DOMS, but I don't want to push too hard and get injured. Debating what to do.

 

[TLR Is Mental Poison]

Hyper upper. Another good day. Switched to DBs and seating for hyper shoulder press. Hit 3x10x60/hand easy. Someone stole my seated cable row handle Did some other shyts, wasn't really feelin em tho. I need my handle. Moved up on the lateral raise machine, it was pretty damn easy. Took caffeine and also brought a water bottle to the gym. Went through about 3/4 of 2.2L; I think that really helped and gave me a crazy pump.

 

[TLR Is Mental Poison]

Just thinking, not changing anything yet. But I have seen a lot of success in dropping volume and increasing workout frequency. Thinking about dropping volume again and doing upper 3x/wk. I might try something real stripped down. Bench, shoulder press, 2x rows, go home. Switch up the rep schemes obviously. Just dump accessories completely for a while and see what happens.

Thinking behind it is obviously the more you can lift the bigger you get. I'm getting older and cant do a ton of volume. So I will just hit my shyts and KIM. Routine would prob look like this

Monday: Power upper (BB bench, BB military press, DB dead stop rows, HS high row, 5 reps/set)
Wednesday: Power lower (squats, deads, crunches, calf raises)
Thursday: Bodyweight upper (weighted dips, chins, shoulder press, HS high row, 10 reps/set)
Saturday: Hyper upper (DB bench, cable rows, DB shoulder press, HS high row, 10 reps/set)

I like the sound of it already. I'm gonna try again February, might switch to the routine then.

 

[TLR Is Mental Poison]

God damn elbow tendonitis again. shyt is random as fukk. Def tricep related. Gonna skip power upper Monday, maybe just do leg day instead so I don't completely miss a day. Or I might rock one of my sleeves, see if keeping it warm helps. Also probably just gonna do one tricep movement instead of supersetting 2. When I'm ready to bench again I'm definitely switching to that other routine. Last time I got elbow tendonitis I was doing a lot of tricep extensions. I'm guessing it's the overhead shyts because of the stretch(muscle gets stretched at both ends in the concentric phase). In any case