SATIL log

[TLR Is Mental Poison]

The pump from weak ass front squats is

Quads lookin real aggressive.... lot of definition when I flex

Foam rolling worked nice too... back feels great Gonna do it again tonight. I will see how I feel Wednesday but I might try and do legs again. Heavy squats and light deads.

 

[TLR Is Mental Poison]

5x4 bench and shoulders today.... Im loving the journey

Journal says to start at 5x4x240 but I am hoping to be able to jump to 245 on my last 2 sets. Also made a chicken parm sandwich for my preworkout so I should be there and back pretty quickly. Love having a system. All I need now are some healthier snacks to mess with during the day. Once this whey runs out I'm gonna try a flavored version... I use NOW Whey Isolate Natural Flavor, and it's good protein, but it tastes like soap and gets really nasty if you don't drink it quickly. Gonna get a small chocolate flavor of this and see what the deal is.

 

[TLR Is Mental Poison]

5x4 session today wasn't great. I hit 4x4x240, but it felt heavy. Tried 245 at the end, hit a struggle 3 reps. Form was a little sloppy and bouncy as well. Not gonna freak out though, I've been here before. But before I would keep grinding and pushing until I was totally fried. U could see it here in the log around March-April. I'm gonna try something different this time and do a deload. Not sure what to do, but I'm thinking I will drop the weight on bench and drop volume on everything else. Might even only do 2 workouts next week, on some compound only skeleton shyt.

 

[TLR Is Mental Poison]

Been reading... seems like there's no single "right" way to deload. Also seeing that brehs further along in their development and doing more high volume stuff need more deloads. I've heard once a month being thrown around by natty PLers and BBers. I'm def gonna jump on that. I always feel good after a break my body tells me I need... if I deload before I get to that point I should make a lot more progress. I'm gonna do like a 2 week long deload as I'm busy at work and I feel like I need it. Gonna ride the bike more and just do some bodyweight and accessory stuff focusing heavy on form.

Back feels great for whatever that's worth. Gonna foam roll through the rest of the week. I was gonna do heavy squats tomorrow but now I'm gonna hold off.

 

[TLR Is Mental Poison]

Def needed this downtime. Gonna do a real light skeleton workout probably on Saturday... just pop in, do some bodyweight stuff, light paused squats and deficit SLDLs. I wanna be in and out in like an hour. Won't get back to the regular routine probably till next Thursday, or maybe even the Tuesday after that as we are travelling that weekend. Just gonna try and do enough to maintain and recover. Will probably get out on the bike a bit too to build my cardio up.

 

[TLR Is Mental Poison]

Did a deload workout. Feels like I have a little head cold. Gonna go light this week and get back into it next week, unless I start to feel better.

 

[TLR Is Mental Poison]

Feeling a lot better now, it's pretty weird. I had a few beers and jumped in the pool.... feel a lot better. I need to get better sleep... gonna try and do lights out by like 10:45 toniht.

 

[TLR Is Mental Poison]

Yea deff feeling better. Not 100% but getting there. Gonna do another deload workout Tuesday and try a 4x6 workout Thursday.

 

[TLR Is Mental Poison]

Gonna bring my shyt in tomorrow. 4x6 and back.

 

[TLR Is Mental Poison]

Deload day def worked... hit PRs on every lift

Went for 225 on 4x6... hit 3x6 and then 6x230 on bench

Also went up 5lbs on shoulder press

Gotta figure out how to split things up again. Better to keep things <1 hr long door to door which basically means a 30 minute workout, so I will have to do push/pull during the week.

 

[TLR Is Mental Poison]

Gonna try a 6 day split this week.... lot of shorter sessions, just 3-4 movements a trip. Hoping to keep it under an hour door to door at work, and then have longer sessions over the weekend.

Haven't weighed myself in a while, I imagine it's not looking good. If I can keep it under 225 before I start my cut I will be happy. Wifey got a road bike so I will be getting back into that which will help keep things in check during the fall.

Sleep has been weird... I probably only get about 6 hours a night realistically, but I have been waking up feeling great. I'm programmed to wake up at 6:30 and usually don't turn the lights out till 11, and it takes me like an hr to get to sleep. Works for me though.

 

[TLR Is Mental Poison]

Real talk, I need a bigger pot for cooking all these lunches. Wifey is trying my lunch today... might have to do two batches

Thinking about switching it up next week, doing a little Mexican recipe. I gotta go to Target and get some thangs.

 

[TLR Is Mental Poison]

Hit 5x4x245 on bench today which is a mega PR. Well, it was more like 3x4, 1x3 and then 1x4x245. Didn't feel 100%- I had a ham sandwich for my pre workout and it was both not filling enough and a little too "fast carb". I felt a little hypoglycemic, but not to where it killed the workout. Sets were good though. That 4th set was bad, and the 5th set was a little struggle, but I'm writing that off to my weak preworkout. Important thing is none of the sets had bad form- I kept my torso tight and didn't bounce on any reps. Finished with a superset of tricep pushdowns and lateral raises.

Tomorrow I'm gonna do upper back and front squats. I'm hoping shyt goes quick, like 30 minutes tops.

 

[TLR Is Mental Poison]

Hit upper back/biceps and front squats

Upper back/biceps were OK but I think I'm gonna put a second leg workout together on one day after work. So I will have 2 workouts in 1 day But then my work workouts will go a lot faster Was still an hour and a half today, could have been a lot less if I didn't have to do front squats.

 

[TLR Is Mental Poison]

Forgot to put my knee sleeves on before front squats... left knee is bothering me

For a while I thought they might have been BS... but they really work. Yea, def gonna do a separate weekday leg workout.