5 Guys....Not just a burger joint anymore

[ruckin]

Light/recovery day
power clean: 225x1x10
Push press: 195x5x2
Squat: 300x5x2
Incline bench: 195x5x2
Chins: 266x9x1
Shrugs: 290x15x3
Face pulls: 190x15,3,1 i think (rp)


I was pissed and angry pretty much all day and that was carried into the gym. I wish it wasn't my light day cause I really wanted to throw around some heavy shit. I don't remember the last time I felt really aggressive in the gym, but it felt good. Really good. I wouldn't mind that happening more often.

 

[Perrin Aybara]

~30 minute bike ride after work.

3318 calories
334 carbs
91 fat
291 protein

 

[ROB581211]

6/29/16
Flat bench
135 X 10
225 X 4
275 X 3
315 X 1
315 X 1
365 X 1 paused
325 6x3

Incline DB
160 X 12
200 X 10
220 X 10
250 X 9
180 X 10

Tricep overhead extension and push down
4 sets of 15 each with 75lbs

Cable crunches
70lbs 5 sets of 20

Chest fly and machine press
4 sets 12 each
Chest fly 170
Machine press 150

Tomorrow night will be the last night of this crazy WO stuff. Starting next I'll deload my upper body since I I've trained it so much the past few weeks and focus on rehabbing my leg. Monday will be 135 3x10 for squat and DL. Wednesday will be the same but 225. Friday the same but 315. If that all goes well then the program goes steam ahead on the following Monday. The first 2 weeks may be a bit lighter on leg stuff just to ease in a bit not much

 

[Perrin Aybara]

6/29/16
Flat bench
135 X 10
225 X 4
275 X 3
315 X 1
315 X 1
365 X 1 paused
325 6x3

Incline DB
160 X 12
200 X 10
220 X 10
250 X 9
180 X 10

Tricep overhead extension and push down
4 sets of 15 each with 75lbs

Cable crunches
70lbs 5 sets of 20

Chest fly and machine press
4 sets 12 each
Chest fly 170
Machine press 150

Tomorrow night will be the last night of this crazy WO stuff. Starting next I'll deload my upper body since I I've trained it so much the past few weeks and focus on rehabbing my leg. Monday will be 135 3x10 for squat and DL. Wednesday will be the same but 225. Friday the same but 315. If that all goes well then the program goes steam ahead on the following Monday. The first 2 weeks may be a bit lighter on leg stuff just to ease in a bit not much

So you're going to do one of the Sheiko routines leading into the meet?

 

[ROB581211]

So you're going to do one of the Sheiko routines leading into the meet?

Yeah I suppose so. I really don't know what else to do

 

[Perrin Aybara]

Yeah I suppose so. I really don't know what else to do

I think it's a great idea. Just make sure you time it so the meet falls at the right time. I wouldn't add any extra days or exercises either.

 

[ROB581211]

I think it's a great idea. Just make sure you time it so the meet falls at the right time. I wouldn't add any extra days or exercises either.

It's 10 weeks and it'll be timed perfectly for the day of the meet. Literally when it say comp day on the sheet is the actual meet day. A majority of this is 5days a week. I was thinking of actually dropping a day. I sent you the big excel sheet a while back with like 20 tabs right? If so its the very last 2 tabs. Misc prep and misc comp

 

[Perrin Aybara]

It's 10 weeks and it'll be timed perfectly for the day of the meet. Literally when it say comp day on the sheet is the actual meet day. A majority of this is 5days a week. I was thinking of actually dropping a day. I sent you the big excel sheet a while back with like 20 tabs right? If so its the very last 2 tabs. Misc prep and misc comp

Yeah, I've went through a phone or two since then. I'll have to redownload it to look at it. It's a five day layout? I thought they were all three or four.

 

[ROB581211]

Yeah, I've went through a phone or two since then. I'll have to redownload it to look at it. It's a five day layout? I thought they were all three or four.

Prep tab is all 5day layouts. Comp tab is 4/4/4/3/2

 

[Perrin Aybara]

Prep tab is all 5day layouts. Comp tab is 4/4/4/3/2

Should be perfect for you, I know you prefer five days over four anyway. I think you'll see better results this time. Just resist adding stuff and trust in your program, then the adrenaline on meet day should provide nice PRs.

 

[ROB581211]

Should be perfect for you, I know you prefer five days over four anyway. I think you'll see better results this time. Just resist adding stuff and trust in your program, then the adrenaline on meet day should provide nice PRs.

If you need me to just hit me up and I'll resend it for you. I pulled all the other tabs out also to clean it up. I won't be adding any days or anything like that. This one is cool to because it has weight for raw single ply and multi ply. So I put actual max minimum max needed and something ungodly for the 3rd total. Thought was to maybe be able to use it as a RPE in weights for that day. If it's a real good day or if I wearing wraps or something along those lines I can bump it a level.

 

[Perrin Aybara]

If you need me to just hit me up and I'll resend it for you. I pulled all the other tabs out also to clean it up. I won't be adding any days or anything like that. This one is cool to because it has weight for raw single ply and multi ply. So I put actual max minimum max needed and something ungodly for the 3rd total. Thought was to maybe be able to use it as a RPE in weights for that day. If it's a real good day or if I wearing wraps or something along those lines I can bump it a level.

Yeah, resend it if you don't mind. I'd like to have a look at it. You still got my email?

 

[ROB581211]

Yeah, resend it if you don't mind. I'd like to have a look at it. You still got my email?

PM it to me

 

[RodgerThat]

Powerlifting and contacts sports aren't conducive to one another when done during the same time. Played my heart out at last nights game and my body is letting me know how good I did. I had to take two robaxisets to get out of bed and every joint hurts. I tried for my chest workout today instead of tomorrow as I'm gone all weekend

Incline bench 225 5,5,4,5,3 the missed reps were my joints popping and me just saying not worth it.
Did some cable flys super light and super light tricep work and a 5 minute walk. That's it that's all my body can handle right now it's unfortunate but I love the sport more then I love 1 workout so it's a sacrifice I'm happy to make

 

[Perrin Aybara]

Weighed in at 214lbs tonight, can't believe I'm losing weight. Will have to increase calories soon.

Bike to and from the gym.

Worked up to 305 on bench and did 14x2. Got a little too close to the rack and banged the bar a few times.

Warmed up for five count paused squats
275x3
315x3
335x3
345x3 RPE 9.5
315x3
315x3

Floor press
225x7
245x7
260x7 RPE 9
260x5
260x5

Could've done another set on squat and floor press, but time was becoming a major issue.

Just over 4600 calories today



Back in the gym right now with my fiancee, I'm doing a few stretches.

 

[ROB581211]

Weighed in at 214lbs tonight, can't believe I'm losing weight. Will have to increase calories soon.

Bike to and from the gym.

Worked up to 305 on bench and did 14x2. Got a little too close to the rack and banged the bar a few times.

Warmed up for five count paused squats
275x3
315x3
335x3
345x3 RPE 9.5
315x3
315x3

Floor press
225x7
245x7
260x7 RPE 9
260x5
260x5

Could've done another set on squat and floor press, but time wasbecoming a major issue.

Just over 4600 calories today

View attachment 45361

Back in the gym right now with my fiancee, I'm doing a few stretches.

Do you feel that you could be stronger with more calories? Just curious? Since I've cleaned up my diet and whatnot I've been 203-206 and way stronger

 

[Perrin Aybara]

Do you feel that you could be stronger with more calories? Just curious? Since I've cleaned up my diet and whatnot I've been 203-206 and way stronger

I don't know. I'm getting stronger all the time now, supplements haven't even kicked in all the way yet I'm sure at only five weeks. I don't really want to train in a deficit though, I'd like a really slow gain to just over 220 for minimal cutting.

 

[ruckin]

So I started doing the type of recomp diet described by lyle mcdonald in his book UD2 this week. In short I'll do a small deficit 5 days per week and then a massive high-carb refeed 2 consecutive days. I'll be doing 3800 cals for the 5 deficit days and 5200 on the 2 refeed days for an average of 4200, assuming that's around my maintenance right now, which is probably a little under but I'm making a conservative guess. I'm planning to do the refeed on Sundays and Mondays to benefit my volume day on Mondays, but I'm not 100% sure if that's my best option. I can't think of what other 2 days would be better though, so that's the plan for now. I'm open to any suggestions... I'm really looking forward to heavy day tomorrow (technically today now but I'm about to go to sleep for the night as it's just past midnight).

 

[RodgerThat]

So I started doing the type of recomp diet described by lyle mcdonald in his book UD2 this week. In short I'll do a small deficit 5 days per week and then a massive high-carb refeed 2 consecutive days. I'll be doing 3800 cals for the 5 deficit days and 5200 on the 2 refeed days for an average of 4200, assuming that's around my maintenance right now, which is probably a little under but I'm making a conservative guess. I'm planning to do the refeed on Sundays and Mondays to benefit my volume day on Mondays, but I'm not 100% sure if that's my best option. I can't think of what other 2 days would be better though, so that's the plan for now. I'm open to any suggestions... I'm really looking forward to heavy day tomorrow (technically today now but I'm about to go to sleep for the night as it's just past midnight).

. Is there a certain reasoning the 2 days are consecutive cause if not I would do one day on your volume day making up most of your calories before the workout so you are well fed then the other on your typical heavy day which is Friday if I'm not mistaken? So a Monday and a Friday. If there is a reason however I would do it like you said then go Sunday then Monday to benifit volume then try Monday and Tuesday to see if it helps you recover from the volume and still hit the numbers you want because then I think you'll be better fed for Wednesday as well. I'm currently doing slight recomp trying to stay as close to 200lb as I can I'm 197 right now. I'll eat 300 surplus 5 days a week and a 800 deficit 2 days a week bringing my weekly total to a wopping 100 cal deficit if I do everything perfect (which I don't because anytime I see 195 on the scale I'll eat 1000 cal surplus that day 4300 cal total)

 

[theprodgicalson]

6-27

deadlifts
530
2 sets 5 reps
1 set 4 reps
(cut the last set short at 9-9.5 RPE. knew i could have gotten the 5th rep but it wouldve been a grinder. beleive thats a volume PR not entirely positive. possibly a rep PR. cant wait to blast off next week.)

Bench with Bands
225 + band tension
3 sets 7 reps

Koklyaev Deadlifts
405
3 sets 7 reps

6-28

Bench
350
1 set 3 reps

10% drop
315
3 sets 3 reps

Concentric Squats
295
3 sets 7 reps
(these were brutal since i had just squated heavy and deadlifted volume the 2 days prior. legs are feeling it today.)

Floor Press
275
3 sets 7 reps

floor press moved great. was really surprised by the amount i was able to do. hopefully now i wont miss on bench because of lockout strength.