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

[ruckin]

I haven't started my blast yet but I figure I'll start updating here to hold myself more acountable... And the weights I've been using lately are honestly pretty embarassing so posting them will give me a little boost in motivation.

Weight this morning was 254. Almost down to 250 at which point I can start having fun. I've been training using the texas method, as I've used it in the past while cutting (when I was natural too) with a lot of success.

This past monday (volume day):
squat: 375x5x3
Push press: 245x5x3
Block deads: 365x5x2 (light b/c I'm still recovering from a back injury)
Chins: 262x9x1

Today (recovery/light day):
power clean: 245x1x6
Squat: 275x5x2
Bench: 255x5x2
Incline bench: 205x5x1


On the first friday (intensity day) I was doing this program, a few weeks ago, I squatted 425x5 which I was pretty happy with. Then I think I just started overdoing the volume on mondays and I got burried and regressed real quick on my squat (my other lifts have all been ok) to the point where I barely got 405x3 on volume day last week, so I took a deload. I'm expecting the squat to slowly start coming back up with this reduced volume on mondays now, so we'll see. I'm hoping to get 405x5 this friday. Also I'm currently eating 3500 cals on lifting days and 3000 on rest/cardio days.

 

[ROB581211]

So I did some bench as the program called except i did an AMRAP at the end because I can't half of my program at the moment.

Bench working sets
4x4 with 285 Paused
AMRAP set was 285 for 14

I can't kick up DB or risk flipping up an OLY bar and we don't have a shoulder press so I pussed out and used the smith

Working sets
4 sets of 6 with 250

Side raises
4 sets of 12 with 45s

DB preacher curls
45s X 12 for 4 sets

Incline seated cable fly
4 sets of 10 with 45 per arm

Not doing legs is driving me nuts. I just put on 100lbs on leg extension and that felt good so I did a few sets. Then I put on 20lbs and tried a curl and instantly felt it so I stopped after one rep. Not sure how long I'm going to held up on this but it needs to hurry up that's for sure.

A little pump from the night.

 

[RodgerThat]

So I did some bench as the program called except i did an AMRAP at the end because I can't half of my program at the moment.

Bench working sets
4x4 with 285 Paused
AMRAP set was 285 for 14

I can't kick up DB or risk flipping up an OLY bar and we don't have a shoulder press so I pussed out and used the smith

Working sets
4 sets of 6 with 250

Side raises
4 sets of 12 with 45s

DB preacher curls
45s X 12 for 4 sets

Incline seated cable fly
4 sets of 10 with 45 per arm

Not doing legs is driving me nuts. I just put on 100lbs on leg extension and that felt good so I did a few sets. Then I put on 20lbs and tried a curl and instantly felt it so I stopped after one rep. Not sure how long I'm going to held up on this but it needs to hurry up that's for sure.

A little pump from the night.

285x14 I'm disgusted with how good your bench is! Good session man way to work around the injury, you better get well soon though man I need you healthy to chase your numbers

 

[ROB581211]

285x14 I'm disgusted with how good your bench is! Good session man way to work around the injury, you better get well soon though man I need you healthy to chase your numbers

Trust me man I want to squat/pull so bad. Just discouraging feeling a pull with such tiny weight on a curl. Hopefully another week or so and I can start putting weight on it. I'm gonna have a lot of ground to cover.

 

[Perrin Aybara]

I've got 6x3 with 285 bench tonight with the last set being AMRAP. My bench has been feeling really weak lately, so hopefully I can even get 8-10.

 

[theprodgicalson]

@ROB581211 solid session! let the hammie get as close to 100%. I know your pain. around 2 years ago shortly after i started deadlifting i hurt my lower back really bad. i ended up taking 3 months off of deadlifts. not to discourage you, dont let your ego take control when you start feeling a little bit better.

6-8
Deadlifts

515
2 sets of 5
1 set of 4

Deficit Deads

425
3 sets of 7

very simple quick session since i moved my auxilary benching to yesterday. was in and out within a hour including stretching/mobility stuff. was definitely a nice change of pace!

 

[Perrin Aybara]

Weight was 216lbs

Bench has been feeling off lately. Only got 285x7 on my AMRAP. I'm thinking the RPE 10's on strict press on Tuesday might be the culprit. Front squats moved well. +115lbs dips were fairly hard, RPE 8-9 rather than 7-8. Used lighter pump weights for the extras.

I'm thinking I'm going to start doing cardio on my off days rather than after my gym sessions.

Looking forward to the deadlift AMRAP on Saturday.



Calories were spot on again today. Still going to have to adjust macros a bit though. Should have it down to a science by next week. I've looked up a few meal ideas I'm going to start using soon, too.

 

[RodgerThat]

09/06/16
Rest day but not for my mind.
Been tinkering with the idear of a few different things

My hypothetical cycle right now is MWF pins of test e 250mg tren&mast e 200mg but I realize I have an abundance of mast and order some more to fill out a minimum so I'm thinking of adding anther pin Saturday were I do 100mg TNE and 200mg mast e so total mast e ew would be *hypotetically* 800mg. I've got a strong hair game and a grandfather who's 85+ with thicker hair then most teens so I'm good there so don't see a downside unless you guys can think of any? It's my heavy deadlift day so figured a little TNE would be nice as my working weights those days are quite heavy and taxing.

Also I'm currently eating 300 above Maintenence right now to help with the strength aspect for start of the cycle but thinking maybe I should just go keto (preferred way to diet) at 800 below Maintenence for the remainder of my weak point training so I can go into the powerlifting meet prep in a bigger calorie surplus cause as the plan sits I'd only be in a 500 surplus lift days and 100 surplus non lift day. Thoughts?

 

[ROB581211]

Alright. WOs are hard to figure at the moment. I've been super brutal to my rotator cuff with all the pressing. They don't hurt at all surprisingly though so that's good. Tested the waters with my leg at tad tonight too.

Incline BB bench.
135 X 10
185 X 10
225 X 10
275 X 8
315 X 4
225 X 13

Single arm Lat pulls.
50 X 15 for 5 sets per side.

Rope extensions tris.
50 X 15 for 5 sets

Single arm row machine
50 X 20 for 5 sets per side.

Ok now for the leg stuff. Don't laugh.

Double leg curls
30 X 15 no pain no pull no nothing.

Single legs curls
30 X 10 for 5 sets. No pain no nothing. Felt good.

Stretched a bit

Squat rack.
Bar X 10 felt great
95 X 5 for 4 sets felt great

Walked incline for 5 mins stretched

Squat sled (55lbs sled weight) no plates
3 sets of 10. Felt good. Called it a good and walked for 10 mins and done

 

[RodgerThat]

Alright. WOs are hard to figure at the moment. I've been super brutal to my rotator cuff with all the pressing. They don't hurt at all surprisingly though so that's good. Tested the waters with my leg at tad tonight too.

Incline BB bench.
135 X 10
185 X 10
225 X 10
275 X 8
315 X 4
225 X 13

Single arm Lat pulls.
50 X 15 for 5 sets per side.

Rope extensions tris.
50 X 15 for 5 sets

Single arm row machine
50 X 20 for 5 sets per side.

Ok now for the leg stuff. Don't laugh.

Double leg curls
30 X 15 no pain no pull no nothing.

Single legs curls
30 X 10 for 5 sets. No pain no nothing. Felt good.

Stretched a bit

Squat rack.
Bar X 10 felt great
95 X 5 for 4 sets felt great

Walked incline for 5 mins stretched

Squat sled (55lbs sled weight) no plates
3 sets of 10. Felt good. Called it a good and walked for 10 mins and done

Nobody should ever laugh at someone putting in work. You're being the smartest lifter I've ever talked to with how you are approaching this injury.... Must be those years of wisdom you've been building up I guess

 

[ROB581211]

Nobody should ever laugh at someone putting in work. You're being the smartest lifter I've ever talked to with how you are approaching this injury.... Must be those years of wisdom you've been building up I guess

I just want to hit it hard once I get some weight on the bar and I can't afford to injure myself any further

 

[theprodgicalson]

6/9

Bench
350
1 set 2 reps
was supposed to do 3 reps but on the eccentric portion of the 3rd rep my elbow got a jacked up. had to have the spotter pull the bar off of me. its my tendinitis/golfers/tennis elbow, whatever it is, flaring up again.

did one set of my back downs at 315 x 3 but the elbow was killing me so i called it.

Box Squats
355
2 sets 7 reps
1 set 5 reps

on the last set of box squats my elbow was killing me and couldnt maintain my tightness as the bar slipped down my back some on that side on the way down for the 6th rep. dropped the bar on the racks. a bunch of people freaked out and thought i hurt myself haha. if youre going to squat heavy you better learn how to dump the weight properly.

Did not do SOHP as my elbow has KILLING me. iced it and took some ibuprofen. feels a lot better today and last night. this has been something ive dealt with on and off the last couple years. i am looking into getting some elbow sleeves or compression cuffs. it will generally flair up for a week or so then subside. i am also looking into other options for the elbow.

 

[Perrin Aybara]

Sent your coach an email last night, @theprodgicalson

I've got so much invested in this already I figured a couple hundred more for some coaching would be money well spent.

 

[theprodgicalson]

@Perrin Aybara

Dope! let me know when you become part of the team! Strength First!

it might be a good idea that way you dont have to figure anything else out. you just go in a lift shit. i like it that way right now. i have too many other things going on in life that i cant invest the time to write and structure a proper program. plus i like the support a good coach gives.

i was about to fire off an email to him about my elbow situation.

 

[Perrin Aybara]

@Perrin Aybara

Dope! let me know when you become part of the team! Strength First!

it might be a good idea that way you dont have to figure anything else out. you just go in a lift shit. i like it that way right now. i have too many other things going on in life that i cant invest the time to write and structure a proper program. plus i like the support a good coach gives.

i was about to fire off an email to him about my elbow situation.

Will do. I sent him a brief email with stats and goals, so hopefully we can work together if the price isn't out of my range.

 

[theprodgicalson]

Will do. I sent him a brief email with stats and goals, so hopefully we can work together if the price isn't out of my range.

He is VERY reasonable in my opinion. especially if you keep using him.
im sure if you talked to him about it you could berakdown/spread payments out.

 

[ruckin]

@theprodgicalson I've been dealing with the same elbow issue for years also. It hasn't bothered me in a year now though, as I've been using higher reps which seemingly has helped a ton, and I've still been building strength just fine. I've only recently started going as low as 3-5 reps again and my elbow still feels great. Just something to consider.

 

[Perrin Aybara]

He is VERY reasonable in my opinion. especially if you keep using him.
im sure if you talked to him about it you could berakdown/spread payments out.

For now this meet prep will be all I need. If I'm satisfied I'll probably use him for the next one though. I've got enough gear to last for awhile and after the meet I'm just going to cruise and do my best to maintain while I let my bank account get back to comfortable levels. No more meets until mid next year at least. There's a local one over the weekend and I think I'll hit it up next year.

 

[RodgerThat]

6/9

Bench
350
1 set 2 reps
was supposed to do 3 reps but on the eccentric portion of the 3rd rep my elbow got a jacked up. had to have the spotter pull the bar off of me. its my tendinitis/golfers/tennis elbow, whatever it is, flaring up again.

did one set of my back downs at 315 x 3 but the elbow was killing me so i called it.

Box Squats
355
2 sets 7 reps
1 set 5 reps

on the last set of box squats my elbow was killing me and couldnt maintain my tightness as the bar slipped down my back some on that side on the way down for the 6th rep. dropped the bar on the racks. a bunch of people freaked out and thought i hurt myself haha. if youre going to squat heavy you better learn how to dump the weight properly.

Did not do SOHP as my elbow has KILLING me. iced it and took some ibuprofen. feels a lot better today and last night. this has been something ive dealt with on and off the last couple years. i am looking into getting some elbow sleeves or compression cuffs. it will generally flair up for a week or so then subside. i am also looking into other options for the elbow.

Yo prodical do you have mark bells elbow cuff? Anytime I'm having elbow issues I toss my cuff on and it's gone just like that and I can crank out my workout then keep it on to let the compression help the healing until I wrap it with ice.... Which speaking of I've been using Dr.cool wraps it's basically a tensor bandage that holds water and you freeze it for 15mins then it's cold for 20 it's crazy how nice it works the ice mixed with compression

 

[theprodgicalson]

@RodgerThat
im looking into purchasing it actually. not sure if i should get the cuffs or the new elbow sleeves. may just get the sleeves along with some knee sleeves since i dont have any of those either. my coach says it sounds like nerve pain, which i what i figured it to be. which ive read is common with doing squats frequently. which seems to be exactly what happens to mine. squatted heavy this week and bam, its back. going to try a different grip position or use the cambered bar

he also suggested smashing up the scapula and rear delts. which my rear delts have been oddly sore the last 2 weeks. which was ironic when he told me to smash up my rear delts cause i was thinking the other day that my rear delts have been killing me. he said they're related to each other, rear delts/scapula and my elbow issues.

im definitely going to look into the Dr. Cool wrap. sounds like something i would use frequently! thanks brother