Perrin Aybara
Master
Seems to be steady at around 230lbs for the moment. I'll cut calories back slowly and try to cut more fat.
I didn't notice it on ohp, just on bench and some of the chin ups. Doesn't seem to affect performance any.
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Seems to be steady at around 230lbs for the moment. I'll cut calories back slowly and try to cut more fat.
I didn't notice it on ohp, just on bench and some of the chin ups. Doesn't seem to affect performance any.
Perrin Aybara
Master
Weight this morning was 230lbs
Five minute cardio warm-up and various stretches
Beltless deadlift 460 5, 5, 5, 5, 10 (rep PR)
Bench press 295 3x6
Front squat 225 3x6
Weighted planks +75 3x1min
Side raises 20x10, 25x10, 20x10
Cable rear delt flyes 15 3x10
Twenty minutes of stationary bicycle
Video of deadlift AMRAP
Form is feeling better, I need to work on hips coming up early a little. I think if I built a little more lockout strength it'd help a lot because even at the end the bar is still pretty fast off the floor and it's just locking it out that's hard. I may throw on the belt next week and try to pull 475x10.
Bench and just pressing in general hasn't been feeling great this last week or so. Could just be the switch of focus to overhead press. I doubt I could've hit 350 today though.
Five minute cardio warm-up and various stretches
Beltless deadlift 460 5, 5, 5, 5, 10 (rep PR)
Bench press 295 3x6
Front squat 225 3x6
Weighted planks +75 3x1min
Side raises 20x10, 25x10, 20x10
Cable rear delt flyes 15 3x10
Twenty minutes of stationary bicycle
Video of deadlift AMRAP
Form is feeling better, I need to work on hips coming up early a little. I think if I built a little more lockout strength it'd help a lot because even at the end the bar is still pretty fast off the floor and it's just locking it out that's hard. I may throw on the belt next week and try to pull 475x10.
Bench and just pressing in general hasn't been feeling great this last week or so. Could just be the switch of focus to overhead press. I doubt I could've hit 350 today though.
RodgerThat
New Member
That looks smooth man ya your hips pop up early but you've got mad pull strength so it almost doesn't even matter with how strong your back is. Plus pretty sure Nickel Back adds at least 10% to lifting strength
Perrin Aybara
Master
I'll get back in the groove before long. It's only been a few sessions since I switched back and these are the first I filmed to review form. I feel like adding the belt back will help with the bracing cues, too.
Not gonna lie I may have been quietly singing along a little when I was getting ready for that set.
Perrin Aybara
Master
Weight today was 230lbs
Five minute cardio warm-up
High bar high box squats 405 3x5
Strict press 135 3x8 (took it easy on this today after how presses have been going this week)
Weighted chin ups +70 3x3 (just wanted to see if I could do 300lbs total, wasn't much trouble really)
Lat pull downs 120x15x2
Hammer curls on the preacher bench 20's 5x10
Twenty minutes stationary bicycle
I did use straps on the chin ups, obviously grip isn't an issue, but my hands are mangled right now. The combo of cold weather, lifting, liberal chalk use, constant hand washing, getting various chemicals on them at work and I ripped a callus off on deadlift yesterday. Doesn't look like much, but it's pretty unpleasant.
Five minute cardio warm-up
High bar high box squats 405 3x5
Strict press 135 3x8 (took it easy on this today after how presses have been going this week)
Weighted chin ups +70 3x3 (just wanted to see if I could do 300lbs total, wasn't much trouble really)
Lat pull downs 120x15x2
Hammer curls on the preacher bench 20's 5x10
Twenty minutes stationary bicycle
I did use straps on the chin ups, obviously grip isn't an issue, but my hands are mangled right now. The combo of cold weather, lifting, liberal chalk use, constant hand washing, getting various chemicals on them at work and I ripped a callus off on deadlift yesterday. Doesn't look like much, but it's pretty unpleasant.
insaiyan93
New Member
It's funny how it doesn't look like much maybe, but one little ripped calloused can really make a deadlift workout fucking miserable lol
I know that pain!! This yr I've been lucky and haven't had cracked hands too much, but this has worked really well for me the past 2yrs.
And it doesn't make your hands all smooth and shit, just heals those painful cracks.
Perrin Aybara
Master
The ones on the back are almost just as bad. They're tiny, but if I clench my hand they all crack and ooze blood.
I know that pain!! This yr I've been lucky and haven't had cracked hands too much, but this has worked really well for me the past 2yrs.
I'll give that a shot when I run out of this kind I've got. It's Aveno I have now and I need to be more consistent with using it. I absolutely hate the feeling of having lotion on me, but I'm learning to deal with it rather than having jacked up hands all the time.
insaiyan93
New Member
Thats actually pretty metal hahaha. Too bad it hurts like a bitch
get one of these for your callus.
works wonders. i use it every few weeks on my callus' and my fingers
edited with an actual pic @Perrin Aybara
Perrin Aybara
Master
get one of these for your callus.
works wonders. i use it every few weeks on my callus' and my fingers
What is it? Picture doesn't show on my end.
its a puice stone. it will work wonders for you. use it after youve been in the shower for a while or soak your hands in hot water for a couple minutes to soften up the callus'.
RodgerThat
New Member
I just use a box cutter and slice dem bitches off doesn't hurt and you get it all off in like 2 mins works like a charm
Perrin Aybara
Master
So I'm starting to track calories as of today. Here's what today looked like.
Was about where I thought I was and today was a fairly typical day except I've actually reduced calories a bit the past few days. I'm guessing I had been around 5000 calories daily after the meet. Cholesterol and sodium were higher than I'd like, but I had five whole eggs today and sodium was actually good until dinner where I pretty well doubled my intake. Sugar was a little high, I probably eat too much fruit honestly. All things I'll be working on now that I'm doing this again.
Anyway, I won't be posting this daily, but I'll be tracking and trying to get the most out of this recomp.
Was about where I thought I was and today was a fairly typical day except I've actually reduced calories a bit the past few days. I'm guessing I had been around 5000 calories daily after the meet. Cholesterol and sodium were higher than I'd like, but I had five whole eggs today and sodium was actually good until dinner where I pretty well doubled my intake. Sugar was a little high, I probably eat too much fruit honestly. All things I'll be working on now that I'm doing this again.
Anyway, I won't be posting this daily, but I'll be tracking and trying to get the most out of this recomp.
Perrin Aybara
Master
Well, I've been dead tired the last two days. I was dozing off at work today. I got to the gym and got into my third set of squats and just called it. They felt awful and my knee started hurting. I did the light stuff and called it a day. I'm going to try to get to bed at a better time tonight, 6-7 hours just isn't doing it.
Weight was 229lbs
Beltless low bar squats 350 5, 5, 2
Strict press 160 3x9
Side raises 15 3x20
Twenty minutes of stationary bicycle
Might just take it easy until the start of Sheiko a week from today. Depends how I feel Thursday. I hate days like this. Gotta get better sleep.
Weight was 229lbs
Beltless low bar squats 350 5, 5, 2
Strict press 160 3x9
Side raises 15 3x20
Twenty minutes of stationary bicycle
Might just take it easy until the start of Sheiko a week from today. Depends how I feel Thursday. I hate days like this. Gotta get better sleep.
In my experience days like today are a sign of better times to come. I had a terrible week a few weeks back then the following week, and since then, has been amazing. Diet and rest man. Can't stress how important they are.
Didn't ou just cut cals too?
Didn't ou just cut cals too?
bhog
New Member
Days like that suck. I had one like it yesterday where I just wanted to call it. Sometimes I will, others I'll make myself get through. Call myself a pussy etc anything to make it.
ruckin
Well-known Member
I'm super anal about getting enough sleep. If I was forced to rank what factors I put the most effort into (since I'd prefer to rank these 3 all tied at #1 obviously), I'd say I put more effort into getting 8-9 hours of sleep every day than I do my training and diet. Naps are very common for me.
Perrin Aybara
Master
Yeah, I did just slightly. I'm still at 4000+ though. I'm almost 100% sure this is lack of sleep. I'm a creature of habit, so I can barely sleep in on the weekends and this weekend I had stuff to do and got less than usual. Stayed up too late Sunday and Monday, too. I get up a little before 6am for work also. Hopefully a little more sleep puts me right.
99% of the time I'll push through, too. This one I just wasn't feeling it and the knee thing worried me, so I called it.
I'm anal about the training and nutrition and I want to be about sleep, but it's hard with life stuff. I almost have to drag my girlfriend to bed, she likes to stay up till 11 or so. She makes her daughters go to bed at 9 and likes to knit, get on Facebook and watch her shows, have personal time, whatever. I'd go to bed at 9 every night on my own.
I'm also a really light sleeper, I fall asleep quick, but wake up often and easily. I have trouble falling asleep with any noise, light or people up and around near me. Like I said, I get up before 6am and staying up much past 10pm really kicks my ass if done too many days in a row. I'd love to get 8-9 hours a night.
