Yes it does. But it opens up opportunities for you bro.
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Progress/training log part 2:getting beary serious
- Thread starter insaiyan93
- Start date
insaiyan93
New Member
Yeah...honestly i have been getting ready to look for more gainful employment soon anyways, but i was hoping to wait untill i got my tax return so i could pay as many of my bills in advanced as i could.
Perrin Aybara
Master
Sucks and I know the feeling.
insaiyan93
New Member
Yeah i know you're in the same boat as me brotha, some fuckin bullshit.
Perrin Aybara
Master
First official day without a job for me. I had to apply for another social security card this morning and I put in an application at a factory.
Sorry about your friend, too. This stuff does always seem to come in waves.
Sorry about your friend, too. This stuff does always seem to come in waves.
insaiyan93
New Member
Glad you brought that up, i need to get a sew ssc myself, and than you man, it certainly does all pile up.
insaiyan93
New Member
Well fuckeedoodledsndee that was a workout!
1.squat 1x2 320lb 9rpe 10%load drop and ended up doing 10x2 290lb before i hit 9rpe again.
2.bench 4x8 165lb
3.desdlift 3x5 365lb
4.push press 6x3 135lb
5.shrugs 4x12 225lb
6.HIIT 4 rounds 25 kbell swings, 30 seconds battle rope, 10 pushups, 30 second plank hold.
Fuckin felt good in there tonight man..definitely helped pick my mood up getting under some weight again, plus I was just so damn fresh and limber comin off that deload, you dont realize how fuckin tight and sore you get untill you come back from a light week haha.
Was initially gonna go for 1x3 315 at squats but during warmups i hit 305 paused fairly easy so i decided to see what i could do with 320 cuz i needed a pr tonight to make me feel good, im sure that makes sense to yous guys.
10% load drop felt like i honestly could have gone on all night so after the 4th set i started shaving a little time off my rest periods so by sets 8-10 i was down to about a minute and a half rest from 3 minutes for the first couple sets.
Deadlifts were actually a little challenging,i assume from all the squats, but nothing cray cray.
But uhh yeah....good workout all around. Im real happy to be back haha.
1.squat 1x2 320lb 9rpe 10%load drop and ended up doing 10x2 290lb before i hit 9rpe again.
2.bench 4x8 165lb
3.desdlift 3x5 365lb
4.push press 6x3 135lb
5.shrugs 4x12 225lb
6.HIIT 4 rounds 25 kbell swings, 30 seconds battle rope, 10 pushups, 30 second plank hold.
Fuckin felt good in there tonight man..definitely helped pick my mood up getting under some weight again, plus I was just so damn fresh and limber comin off that deload, you dont realize how fuckin tight and sore you get untill you come back from a light week haha.
Was initially gonna go for 1x3 315 at squats but during warmups i hit 305 paused fairly easy so i decided to see what i could do with 320 cuz i needed a pr tonight to make me feel good, im sure that makes sense to yous guys.
10% load drop felt like i honestly could have gone on all night so after the 4th set i started shaving a little time off my rest periods so by sets 8-10 i was down to about a minute and a half rest from 3 minutes for the first couple sets.
Deadlifts were actually a little challenging,i assume from all the squats, but nothing cray cray.
But uhh yeah....good workout all around. Im real happy to be back haha.
Awesome work brother. After working up to a heavy single many people don't know the affect that has on subsequent sets of a lighter weight. The phenomenon is called PAP(Post Activation Potentiation). I pulled up some articles on PAP that I posted in the training forum. I'll link them here for some good reading.
PAP(Post Activation Potentiation)
PAP(Post Activation Potentiation)
insaiyan93
New Member
So lets just say im a real dumb guy lol.
The basic concept there, in layman's terms, is that doing a heavier set(s) just kind of primes your body and activates more muscle fibres that otherwise might not have been activating for the lower rep sets and gives you more power output?
insaiyan93
New Member
Lower weight i meant.
insaiyan93
New Member
Well good workout today
1.cleans 6x3 135lb
2.bent over row 6x6 135lb
3.lat pulldown 4x12 120lb
4.tri oushdown 4x16 140lb
5.incline flys (subbed for cable low to high( 3x12 35lb,45lb,55lb
6.rear delt flys 3x12 15lb
7.pushups 3xamrap 20,15,15
8.HIIT 4 rounds kbell swing,box jump, jumping jack, plank hold.
Went well today, took a couple form videos on my cleans and personally i think they were lookin pretty darn decent.going to push those a little harder this training block since my form has improved.
Did bent over rows overhand going to do em that way this training block since i have been doing them underhand and i wanna switch it up.
For my tri pushdowns im gonna do the v attachment for a while since I've been doing straight bar for a while.
Good workout.
1.cleans 6x3 135lb
2.bent over row 6x6 135lb
3.lat pulldown 4x12 120lb
4.tri oushdown 4x16 140lb
5.incline flys (subbed for cable low to high( 3x12 35lb,45lb,55lb
6.rear delt flys 3x12 15lb
7.pushups 3xamrap 20,15,15
8.HIIT 4 rounds kbell swing,box jump, jumping jack, plank hold.
Went well today, took a couple form videos on my cleans and personally i think they were lookin pretty darn decent.going to push those a little harder this training block since my form has improved.
Did bent over rows overhand going to do em that way this training block since i have been doing them underhand and i wanna switch it up.
For my tri pushdowns im gonna do the v attachment for a while since I've been doing straight bar for a while.
Good workout.
insaiyan93
New Member
Oh also, i think when i weighed myself yesterday i was just bloated, i weighed myself for funsies this morning cuz i was like there is no way i fucked up enough to gain 2 pounds and i was right, i was like 249.2 with pants on after a pretty big breakfast. Looked back at my food diary and i did have consideraly more sodium over the weekend than i usually do so im thinkin i was just holdin some water. So thats good news and shit.
insaiyan93
New Member
Good workout.
1.skwaats 5x5 275lb
2.OHP 4x4 115lb
3.banded deads 8x2 225lb
4.stiff leg deads 2x8 185lb
Was supposed to do some curls today but i fucked up this morning and got all the way to the gym and realized i forgot my shorts and unfortunately i was wearing jeans and not sweat pants so i had to drive back home and altogether it ended up costing me about 40 minutes so skipped the curls and cardio unfortunately.
Squats were good today, the first set was a little bleh but then i got into my groove snd it was feeling good, i think stayingnon top of my stretching and the little extra mobility stuff i have been doing is paying off because i have been able to get the bar into really great position the last couple workouts as you can see here
You can see that mark in the middle is where it was sitting and I wasnt able to keep my back as tight but that line under it is where ive got it now and it is helping tremendously so im pretty pleased with that.
Those 225 banded deads felt like pulling 135 after that last week doing band pulls with 275, fuckin childs play lol
1.skwaats 5x5 275lb
2.OHP 4x4 115lb
3.banded deads 8x2 225lb
4.stiff leg deads 2x8 185lb
Was supposed to do some curls today but i fucked up this morning and got all the way to the gym and realized i forgot my shorts and unfortunately i was wearing jeans and not sweat pants so i had to drive back home and altogether it ended up costing me about 40 minutes so skipped the curls and cardio unfortunately.
Squats were good today, the first set was a little bleh but then i got into my groove snd it was feeling good, i think stayingnon top of my stretching and the little extra mobility stuff i have been doing is paying off because i have been able to get the bar into really great position the last couple workouts as you can see here
You can see that mark in the middle is where it was sitting and I wasnt able to keep my back as tight but that line under it is where ive got it now and it is helping tremendously so im pretty pleased with that.
Those 225 banded deads felt like pulling 135 after that last week doing band pulls with 275, fuckin childs play lol
RodgerThat
New Member
Almost like I know what I'm saying when I preach the mobility and flexibility to everyone 
most just see the short game as it's a waste of time but if you prioritize flexibility and mobility what you're really doing is prioritizing your strength in the long run so proud that you're consistently doing it man and seeing the benefits of it
most just see the short game as it's a waste of time but if you prioritize flexibility and mobility what you're really doing is prioritizing your strength in the long run so proud that you're consistently doing it man and seeing the benefits of it
insaiyan93
New Member
Almost like I know what I'm saying when I preach the mobility and flexibility to everyone
Yeah, i think if more people gave it a chance for an extended period of time they would see.
Im not gonna lie and say it's something i really enjoy doing, im always short on time and it cuts into my workout time, which cuts into my relaxation/prework nap time, but it has definitely helped a ton.
insaiyan93
New Member
Also may have saved a woman from seriously fucking herself up today lol.
She came up to me after my 3rd squat set, probbaly in her 40's and pretty cute maybe 110lb soaking wet lol.
Anyways im sitting there dying like a bloated pig heaving it's last few breaths after a brutal 5 rep set (i know i know...what am i a bodybuilder now??) And i look up and the woman standing there looking completely lost and i pop my headphones out and she says "you look like you know what you're doing, can you help me with something?" So i say yeah of course.
So she leads me out to her van pulls me into the back rips off her clothes and begs me to give her a one way ticket on the pleasure train....then i snapped back in to reality and we are standing in front of the incline bench and she is asking me how to use it, beat way to position the seat etc so i spend a couple minutes showing her all that and she tells me thank you snd all that and i go back to my squats.
Anyways i finish up my next set and turn around to stare at the floor and pace like some kind of asshole before my next set and i see her tossing some 25's on the bar and im thinkin no way in hell is this going to end good so i politely suggested that she should maybe do a few reps with just the bar to get a feel for it and make 5-10lb jumps.
She asks how much the bar weighs and i tell her 45lbs znd her got all wide realizing that she just had almost her bodyweight on the bar and thanked me and did her sets with just the bar.
Lol poor lady almost caved her chest in.
Just a funny anecdote from my day
She came up to me after my 3rd squat set, probbaly in her 40's and pretty cute maybe 110lb soaking wet lol.
Anyways im sitting there dying like a bloated pig heaving it's last few breaths after a brutal 5 rep set (i know i know...what am i a bodybuilder now??) And i look up and the woman standing there looking completely lost and i pop my headphones out and she says "you look like you know what you're doing, can you help me with something?" So i say yeah of course.
So she leads me out to her van pulls me into the back rips off her clothes and begs me to give her a one way ticket on the pleasure train....then i snapped back in to reality and we are standing in front of the incline bench and she is asking me how to use it, beat way to position the seat etc so i spend a couple minutes showing her all that and she tells me thank you snd all that and i go back to my squats.
Anyways i finish up my next set and turn around to stare at the floor and pace like some kind of asshole before my next set and i see her tossing some 25's on the bar and im thinkin no way in hell is this going to end good so i politely suggested that she should maybe do a few reps with just the bar to get a feel for it and make 5-10lb jumps.
She asks how much the bar weighs and i tell her 45lbs znd her got all wide realizing that she just had almost her bodyweight on the bar and thanked me and did her sets with just the bar.
Lol poor lady almost caved her chest in.
Just a funny anecdote from my day
insaiyan93
New Member
Ahhh sweet my belt came! Cant wait to try it out! My first piece of lifting gear(other than the straps that i used for a week and then decided i wasnt gonna be no tenderhand lil bitch!)
It's official guys, im a powerlifter lol
I think im already glad i didnt get the 13mm, this one seems pplenty stiff!
In other good news i will be spending zero time being unemployed, got a painting gig, gonna be part time untill spring but pay starts at $15 an hour so even if i only get 20 hours a week thats about the same i was making working 32 hours a week. So fuckin yay, i was really stressing there for a minute haha
It's official guys, im a powerlifter lol
I think im already glad i didnt get the 13mm, this one seems pplenty stiff!
In other good news i will be spending zero time being unemployed, got a painting gig, gonna be part time untill spring but pay starts at $15 an hour so even if i only get 20 hours a week thats about the same i was making working 32 hours a week. So fuckin yay, i was really stressing there for a minute haha
Nice belt. That's good news on the job front brother.
insaiyan93
New Member
Thank ya, and yeah...definitely a big relief haha
insaiyan93
New Member
Good session today.
1.flat bench 6x3 205lb
2.incline dumbbell 3x8 70,70,80
3.cable low to high 4x12 50lb
4.tri pushdown 4x12 160lb
5.front squat 2x6 135lb
6.single leg extensions
7.HIIT 4 rounds kbell swing, tire flips, lap sround5the parking lot,plank hold.
Everything went well today, bench felt a lot better. Did the first rep of each set paused and then tng for the last 2 reps.
Glad to have Dumbbell inclines in the mix again, one of my favorite movements. Started light cuz i havent done them in a while but 70lb was nothin but a g thang so i jumped up to 80lb on the last set and probably hit like 8rpe at most so it seems i have retained a fair bit of strength on those guys.
1.flat bench 6x3 205lb
2.incline dumbbell 3x8 70,70,80
3.cable low to high 4x12 50lb
4.tri pushdown 4x12 160lb
5.front squat 2x6 135lb
6.single leg extensions
7.HIIT 4 rounds kbell swing, tire flips, lap sround5the parking lot,plank hold.
Everything went well today, bench felt a lot better. Did the first rep of each set paused and then tng for the last 2 reps.
Glad to have Dumbbell inclines in the mix again, one of my favorite movements. Started light cuz i havent done them in a while but 70lb was nothin but a g thang so i jumped up to 80lb on the last set and probably hit like 8rpe at most so it seems i have retained a fair bit of strength on those guys.
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