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

[Perrin Aybara]

It's ridiculous how many injuries we're all dealing with.

 

[ruckin]

Volume day
squat: 385x5x3
Push press: 230x5x3
Paused deadlift (dbl overhand): 315x3,3,3,8
Bench: 265x8,8,12


Going back to the gym later with my girl to help her out so I'm doing my chins, shrugs, and facepulls when I go back.

Bench felt amazing. Going in I was hoping just to get 8 reps on all 3 sets and somehow busted out 12 on the last set. No grinders either. Gonna bump up to 275 if not more in 2 weeks when I do volume flat bench again.

 

[ruckin]

Does anyone have any suggestions for high-carb, low-fat refeed day foods? Basically all I've been eating on my refeed days is greek yogurt, raisin bran with skim milk, sweet potatoes, fruit, oats, and soup. It might sound like a decent variety but it's been getting real old real fast. I'll be picking up some jasmine rice like @theprodgicalson suggested, but I could use some more ideas to add in if yall have any.

Edit: preferably calorie-dense, whole, unprocessed foods... But I'll start resorting to poptarts if I have to lol

 

[Perrin Aybara]

Whole grain pasta, bananas, Ezekiel bread.

 

[ruckin]

Whole grain pasta, bananas, Ezekiel bread.

yes pasta! I can't believe I forgot about pasta! I love that shit. How could I have never thought to get some lol. Thank you my friend. I already eat lots of naners though. Does ezekiel bread taste good without anything on it? I eat whole wheat bread all the time, just not on my refeeds cause I don't have anything low-fat to put on it and just plain whole wheat bread isn't very enjoyable to eat haha

 

[ROB581211]

Well I have some damn good news. I completed day one in its entirety. My program has 3 weights to choose from. I used the current weights for squats. The goal weights for bench. Then on flys I used 55lbs DBs and 90s for incline bench. Today was week one day one. Felt good to have that 425 on my back. I will say the weight didn't feel heavy for my legs but my core has weakened a bit. I'll get it back though. No worries here.

 

[Perrin Aybara]

yes pasta! I can't believe I forgot about pasta! I love that shit. How could I have never thought to get some lol. Thank you my friend. I already eat lots of naners though. Does ezekiel bread taste good without anything on it? I eat whole wheat bread all the time, just not on my refeeds cause I don't have anything low-fat to put on it and just plain whole wheat bread isn't very enjoyable to eat haha

Smuckers sugar free fruit preserves are pretty tasty. I have it with peanut butter also, but just the jam would be good, too.

I have pasta about five times a week. Sometimes just parmesan on it. So many varieties of noodles keeps it fresh always, too.

 

[jaymaximus]

If you notice my meals I post, most are just meat and pasta with some green veggie. I try to make sauces myself because the pre made ones are high in sodium. But pasta is a great go to, and it keeps well for reheating.

 

[jaymaximus]

View attachment 45914 Well I have some damn good news. I completed day one in its entirety. My program has 3 weights to choose from. I used the current weights for squats. The goal weights for bench. Then on flys I used 55lbs DBs and 90s for incline bench. Today was week one day one. Felt good to have that 425 on my back. I will say the weight didn't feel heavy for my legs but my core has weakened a bit. I'll get it back though. No worries here.

Imteresting. I thought you were running the same one as me since they have the same set-up (6 week prep, 4 week comp), but they seem different. I'll be checking yours out to see how it different it is since we're both having meets around the same time.

 

[Perrin Aybara]

If you notice my meals I post, most are just meat and pasta with some green veggie. I try to make sauces myself because the pre made ones are high in sodium. But pasta is a great go to, and it keeps well for reheating.

I've been getting organic sauce and it's about half the sodium as regular sauce. Still higher than I'd like though, I'm looking for lower sodium options and I guess homemade is probably the best.

 

[theprodgicalson]

a Rhino Rant on sodium. just some food for thought since its currently being discussed

 

[Perrin Aybara]

Bad news for me those state records I was going for got smashed last month. I checked this morning and they're all out of reach at this time. I guess now I'm just going for 1550+ total and I'll stay at 220.

I'm officially signed up for this meet though.

 

[Perrin Aybara]

Weighed 219lbs tonight, highest I've been lately.

No bike because weather
Warmed up with five minutes of incline treadmill.

Good mornings (in place of comp deadlift)
Bar x10
95x8
135x8
155x8
175x5
195x5
215x5
195x5
195x5
195x5

Double paused bench (after warming up)
225x5
250x5
260x5
275x5
275x5
275x5
275x5
275x5 RPE 9.5-10 (overshot a little)

Neutral grip pull downs
150x10
150x10
150x10
150x10
150x10

 

[ROB581211]

I did the full program again.
I did regular DLs with the current column. Everything seemed good to go. Tomorrow I'll have to be very cautious. It'll 3 days in a row of lower body. So not sure how strong my leg is yet.
Bench I used 295 and felt about 8-8.5RPE ended 9.
Floor press I used the slingshot. I used 355
Lat pull I used 180 for the first set and 200 for the rest.
Abs I did cable crunches with 95lbs

 

[Perrin Aybara]

View attachment 45949

I did the full program again.
I did regular DLs with the current column. Everything seemed good to go. Tomorrow I'll have to be very cautious. It'll 3 days in a row of lower body. So not sure how strong my leg is yet.
Bench I used 295 and felt about 8-8.5RPE ended 9.
Floor press I used the slingshot. I used 355
Lat pull I used 180 for the first set and 200 for the rest.
Abs I did cable crunches with 95lbs

Seems like the Slingshot wouldn't work with floor press because you can't go low enough to engage it. How do you like the Slingshot, by the way? I think it's pretty fun to use.

 

[ROB581211]

Seems like the Slingshot wouldn't work with floor press because you can't go low enough to engage it. How do you like the Slingshot, by the way? I think it's pretty fun to use.

I didnt do floor presses with it I substituted it. I like it. You still get to feel the weight but it's good for overloading. This 5 day thing is a lot. I literally press 5 days a week.

 

[theprodgicalson]

7-12

Deadlifts
580
1 set 3 reps

520
3 sets 3 reps

Double paused Bench
275
3 set 5 reps
1 set 4 reps
Cut the last set short so I didn't overshoot the RPE

Pause at Knee Deadlifts
455
1 set 5 reps
405
3 sets 5 reps

Everything seems to be coming together after some setbacks. Deads felt great and really explosive. Best they have felt. Hoping for mid 600's at the meet

 

[theprodgicalson]

7-13

Bench
315
10 sets 2 reps

5 second paused squat
375
1 set 3 reps

335
2 sets 3 reps
( was smoked after these. Did 345, 360 then 375 to hit my needed RPE. That is a huge PR for me on these.)

Floor press
270
1 set 7 reps
2 sets 5 reps

Out of energy by the time I got to floor press. Was EXTREMELY busy at work today and didn't get to eat like I normally would. Was heavily surprised by he paused squats.

 

[ruckin]

Light recovery day
power clean: 225x1, 235x1x10
Push press: 205x5x2
Squat: 305x5x2
Incline bench: 205x5x2
Chins (neutral grip): 267x9x1
Shrugs: 315x15x3
Face pulls: 190x20,4,3 (rp)

 

[Perrin Aybara]

Just got some disappointing bloodwork back.

[24k bloodwork] [test cyp and deca] [July 2016]

I've still got a bunch of the test I was using before that gave me 10x levels, should I switch back to it starting next pin and keep dosing the same? Eight weeks out on Saturday.