progress/training log

[insaiyan93]

What are your current maxes running at man?

How much of a deficit are you in now?

On the 19th and 20th of last month i hit my best maxes at 305 bench 455 DL and 405 squat, that was 18 days after last dose of sust and at a bodyweight of 305lbs. Last week i was hitting bench singles at 275 pretty easy but i felt super weak on it today. I could probably do 285-295 bench, 385-395 squat and 425-435 DL judging by how i felt today.

I havent been able to keep perfect track lately because my damn food scale is still over at the place i had to move out of, but ive been trying to keep it similar so i would say anywhere between 1000 to 500 deficit.

 

[Eman]

On the 19th and 20th of last month i hit my best maxes at 305 bench 455 DL and 405 squat, that was 18 days after last dose of sust and at a bodyweight of 305lbs. Last week i was hitting bench singles at 275 pretty easy but i felt super weak on it today. I could probably do 285-295 bench, 385-395 squat and 425-435 DL judging by how i felt today.

I havent been able to keep perfect track lately because my damn food scale is still over at the place i had to move out of, but ive been trying to keep it similar so i would say anywhere between 1000 to 500 deficit.

If I were you I would hover around the 500 mark... Any more of a deficit I personally find that strength and muscle start to go down hill. I would also keep carbs to pre and post workout.

I like @Perrin Aybara suggestion on that routine however I suck at not lying to myself on those effort expenditures....lol.

As far as strength training in a deficit, it always seems so personal from person to person it's tough giving more suggestions. Again, if it were me I'd try to find my new maxes and I'd train at no more than 85% of those maxes. I'm in the middle of reading Jim wendlers books, I recommend checking them out for some ideas. The programs are easily personalized and I think would fit what you're looking for at the moment.

Hope this helps bro.

 

[insaiyan93]

If I were you I would hover around the 500 mark... Any more of a deficit I personally find that strength and muscle start to go down hill. I would also keep carbs to pre and post workout.

I like @Perrin Aybara suggestion on that routine however I suck at not lying to myself on those effort expenditures....lol.

As far as strength training in a deficit, it always seems so personal from person to person it's tough giving more suggestions. Again, if it were me I'd try to find my new maxes and I'd train at no more than 85% of those maxes. I'm in the middle of reading Jim wendlers books, I recommend checking them out for some ideas. The programs are easily personalized and I think would fit what you're looking for at the moment.

Hope this helps bro.

Yeah now that i dont have the extra test to help with protein synthesis or whatever i am gonna try to get it back around 500 per day, hopefully will have my food scale back this week at some point so it will be easier to track it.

I have been dojng that with carbs, more pre workout for the energy and then a smaller portion postworkout. Heavy on protein, lowish fat now that i switched to just straight egg whites.

Yeah the rpe thing does sound good, but again idk how reliable my judging would be. May try sheiko, i read up on that a little while i was waiting on the bus earlier.

I will have to check out the wendler books, ive heard of his....what is it the 5 3 1 program? But havent looked that hard into it.

Thank you for the input, of course its helpful, got alot of good advice from everyone and i appreciate it and i will figure something out before the week is up im sure.

 

[RodgerThat]

Yeah now that i dont have the extra test to help with protein synthesis or whatever i am gonna try to get it back around 500 per day, hopefully will have my food scale back this week at some point so it will be easier to track it.

I have been dojng that with carbs, more pre workout for the energy and then a smaller portion postworkout. Heavy on protein, lowish fat now that i switched to just straight egg whites.

Yeah the rpe thing does sound good, but again idk how reliable my judging would be. May try sheiko, i read up on that a little while i was waiting on the bus earlier.

I will have to check out the wendler books, ive heard of his....what is it the 5 3 1 program? But havent looked that hard into it.

Thank you for the input, of course its helpful, got alot of good advice from everyone and i appreciate it and i will figure something out before the week is up im sure.

Wendlers 5/3/1 is pretty good and tame to start with and you can add in or remove the extras through different programming. @bhog is currently cutting on 5/3/1 and has done a lot of rounds of it so maybe he can chime in?

 

[Perrin Aybara]

If I were you I would hover around the 500 mark... Any more of a deficit I personally find that strength and muscle start to go down hill. I would also keep carbs to pre and post workout.

I like @Perrin Aybara suggestion on that routine however I suck at not lying to myself on those effort expenditures....lol.

As far as strength training in a deficit, it always seems so personal from person to person it's tough giving more suggestions. Again, if it were me I'd try to find my new maxes and I'd train at no more than 85% of those maxes. I'm in the middle of reading Jim wendlers books, I recommend checking them out for some ideas. The programs are easily personalized and I think would fit what you're looking for at the moment.

Hope this helps bro.

5/3/1 is autoregulated in its own way. Definitely a lot of possible customization in it. In my opinion making it into an upper/lower split is a must or the full body version, which I'm not very familiar with. The AMRAPs are a great way to track progress without maxing, too.

 

[Eman]

5/3/1 is autoregulated in its own way. Definitely a lot of possible customization in it. In my opinion making it into an upper/lower split is a must or the full body version, which I'm not very familiar with. The AMRAPs are a great way to track progress without maxing, too.

Beyond 5/3/1 gets even more customizable I think. There is a website that has all the possible ways to run wendler routines. I'll look and post it up, it's fun to play around with. My next program and cycle is inspired by wendlers programming. Had to make it my own a little though...

 

[insaiyan93]

Wendlers 5/3/1 is pretty good and tame to start with and you can add in or remove the extras through different programming. @bhog is currently cutting on 5/3/1 and has done a lot of rounds of it so maybe he can chime in?

5/3/1 is autoregulated in its own way. Definitely a lot of possible customization in it. In my opinion making it into an upper/lower split is a must or the full body version, which I'm not very familiar with. The AMRAPs are a great way to track progress without maxing, too.

Im going to have to read up on it more extensively, just brushed through it last time. Got some homework to do haha

 

[bhog]

Black Iron Beast - 5/3/1 Calculator here's a good calculator. I like the boring but big 3 month challenge with some drop sets added in ( 5/3/1 pyramid down sets) the last drop set is an amrap- get some. I really like the customization ,do the optional stuff or don't, or add in your own stuff. I add in dips on heavy ohp/volume bench day. I throw in leg extensions on a day etc. When you print out your w/o it even tells you which plates to add for quick thinking. I hate adding up between sets lol.


Sent from my iPhone using Tapatalk

 

[Perrin Aybara]

Beyond 5/3/1 gets even more customizable I think. There is a website that has all the possible ways to run wendler routines. I'll look and post it up, it's fun to play around with. My next program and cycle is inspired by wendlers programming. Had to make it my own a little though...

Im going to have to read up on it more extensively, just brushed through it last time. Got some homework to do haha

Yeah, I've read Beyond 5/3/1. The Boring, But Big templates are where it's at in conjunction with some of the other little tweaks like pyramid sets, first set last and some others for adding volume.

 

[Eman]

Black Iron Beast - 5/3/1 Calculator here's a good calculator. I like the boring but big 3 month challenge with some drop sets added in ( 5/3/1 pyramid down sets) the last drop set is an amrap- get some. I really like the customization ,do the optional stuff or don't, or add in your own stuff. I add in dips on heavy ohp/volume bench day. I throw in leg extensions on a day etc. When you print out your w/o it even tells you which plates to add for quick thinking. I hate adding up between sets lol.


Sent from my iPhone using Tapatalk

That's the website I mentioned! Very cool to mess with. It's a nice mix of strength and hypertrophy training I thought.

 

[bhog]

That's the website I mentioned! Very cool to mess with. It's a nice mix of strength and hypertrophy training I thought.

Yeah it's the only style workout I've stuck with longer than 6 months. It's helped me put on a lot of size while still getting ok strength ( I'm a big pussy).
I don't find the need for the monthly de loads though. When you need a de load do it but if not keep on trucking. Adding 5lbs to presses and 10 to dl and squat each new cycle can be fun. You kinda get to a point where 5 is a heavy on ohp though and it's time for 1.25's.

 

[Leancuisine]

I like looking like a sleeper... By that I mean I don't look like I lift most of the time. I wear shirts too big and sweats the only time you know I lift is when I a barbell is in my hands or for some reason I have to take clothing off lol

I definitely look like I lift..... the lid off the cheesecake while I dive in balls deep.
My wife keeps buying this fricken cheesecake.... and my 2am self always ventures to the fridge and eats it... all of it.

@insaiyan93 you're killin it like always.
If you place a ginseng root inside a bowl of milk, and feed it a drop of your blood, it will significantly increase natty test levels.
Or I think that's to get to another dimension... always get those 2 mixed up.

 

[bhog]

I definitely look like I lift..... the lid off the cheesecake while I dive in balls deep.
My wife keeps buying this fricken cheesecake.... and my 2am self always ventures to the fridge and eats it... all of it.

@insaiyan93 you're killin it like always.
If you place a ginseng root inside a bowl of milk, and feed it a drop of your blood, it will significantly increase natty test levels.
Or I think that's to get to another dimension... always get those 2 mixed up.

I used to sleep eat too bro. I quit drinking and smoking at the same time 7-9 yrs ago ( lost track)and would wake up standing in front of the fridge. The shock from ice cream or milk juice etc. would wake me up. A whole thing of Oreo cookies in a bowl with milk ,str8 fat bastard style -check. 1/2 gallon of icecream- check. Even did my daughters birthday cake once. Shit was kinda traumatic though honestly and I chub bed up like a mofo. Farts that would wound The Grim Reaper too. Made a guy yack once mid chug on a half pint with a silent killer.


Not sure why I felt the need to add in that last part but figured since we're all friends, why not[emoji33]

 

[Leancuisine]

I used to sleep eat too bro. I quit drinking and smoking at the same time 7-9 yrs ago ( lost track)and would wake up standing in front of the fridge. The shock from ice cream or milk juice etc. would wake me up. A whole thing of Oreo cookies in a bowl with milk ,str8 fat bastard style -check. 1/2 gallon of icecream- check. Even did my daughters birthday cake once. Shit was kinda traumatic though honestly and I chub bed up like a mofo. Farts that would wound The Grim Reaper too. Made a guy yack once mid chug on a half pint with a silent killer.


Not sure why I felt the need to add in that last part but figured since we're all friends, why not[emoji33]

Hahahahahahha!!!!! That last part was the best part!!!
I got the same thing going on man.... idk what it is. Feel ya on the horrible farts. Luckily tonight my dogs ate a bunch of my whey protein so they've been ripping ass too, and I can kinda sneak mine in and my wife will think it was one of the dogs

 

[insaiyan93]

Black Iron Beast - 5/3/1 Calculator here's a good calculator. I like the boring but big 3 month challenge with some drop sets added in ( 5/3/1 pyramid down sets) the last drop set is an amrap- get some. I really like the customization ,do the optional stuff or don't, or add in your own stuff. I add in dips on heavy ohp/volume bench day. I throw in leg extensions on a day etc. When you print out your w/o it even tells you which plates to add for quick thinking. I hate adding up between sets lol.


Sent from my iPhone using Tapatalk

Yeah, I've read Beyond 5/3/1. The Boring, But Big templates are where it's at in conjunction with some of the other little tweaks like pyramid sets, first set last and some others for adding volume.

That's the website I mentioned! Very cool to mess with. It's a nice mix of strength and hypertrophy training I thought.

Well damn, took a little unexpected nap there for bout an hour. Gonna check out the links, thabks for jumping in with your input bhog, what you're deacribing actually sounds alot like how i was training before i went on that DUP run, if sonit may be the thing for me as i always enjoyed and saw good progress.

I used to sleep eat too bro. I quit drinking and smoking at the same time 7-9 yrs ago ( lost track)and would wake up standing in front of the fridge. The shock from ice cream or milk juice etc. would wake me up. A whole thing of Oreo cookies in a bowl with milk ,str8 fat bastard style -check. 1/2 gallon of icecream- check. Even did my daughters birthday cake once. Shit was kinda traumatic though honestly and I chub bed up like a mofo. Farts that would wound The Grim Reaper too. Made a guy yack once mid chug on a half pint with a silent killer.


Not sure why I felt the need to add in that last part but figured since we're all friends, why not[emoji33]

Haha im glad you shared that with us, fuckin hilarious about the SBD puker.

I definitely look like I lift..... the lid off the cheesecake while I dive in balls deep.
My wife keeps buying this fricken cheesecake.... and my 2am self always ventures to the fridge and eats it... all of it.

@insaiyan93 you're killin it like always.
If you place a ginseng root inside a bowl of milk, and feed it a drop of your blood, it will significantly increase natty test levels.
Or I think that's to get to another dimension... always get those 2 mixed up.

Hmmm....i never did have my cheesecake the other day...i think that would make me feel better about this whole situation haha.

I like the blood sacrifice method, sojnds metal as fuck.

 

[bhog]

Hahahahahahha!!!!! That last part was the best part!!!
I got the same thing going on man.... idk what it is. Feel ya on the horrible farts. Luckily tonight my dogs ate a bunch of my whey protein so they've been ripping ass too, and I can kinda sneak mine in and my wife will think it was one of the dogs

My Rottweilers used to run me out man. Levi would look at you with almost fear with raised eyebrows n vent- pvvvvvvvvvvvvt and drop his head. Room warmers.

 

[insaiyan93]

My Rottweilers used to run me out man. Levi would look at you with almost fear with raised eyebrows n vent- pvvvvvvvvvvvvt and drop his head. Room warmers.

Man my pit, Link, used to rip the gnarliest fuckin farts, motherfucker would look right at you and smile too hahah. Miss that fucker.

 

[Kakarot]

Got an American bulldog on a mostly meat and egg diet. Shit gets intense.

 

[Leancuisine]

Got an American bulldog on a mostly meat and egg diet. Shit gets intense.

Really? I got my bulldog greyhound on an all meat and egg diet with a little kale and she is way better.
Anytime she has horrible gas or the shits is when she eats something she shouldn't.

 

[Kakarot]

He kept getting the runs so about a 1/4 of his diet is kibble. His big ass seems happy.lol never tried giving him kale, how does that work out?