Rodgerthat trying to pick heavy things up.

[bhog]

Anything with power is good. Power clean, power steering, power lifting...

Don't forget Power bottom

 

[RodgerThat]

Today's workout as scheduled is

deadlift 455 3x3 with an AMRAP
Double pause deads 365 3x3
Sumo deads 225 2x8
Rack pulls 495 3x3
Back extensions 4x16
Shrugs 225 3x20
Abs
Stretch

I shall be going in about an hour and don't have time after to write it all out so I'll say if it's completed and what my AMRAP is for deadlift that will decide my 1rm attempt next Saturday for my mock meet

 

[Perrin Aybara]

May the lifting gods smile down upon your AMRAP set today in their infinite strength and wisdom. You've got 6-8 at that weight.

 

[RodgerThat]

So screwed up on my plate math cause I was working out with a buddy and he was using 3 plates and a 35 for deads so added 35 and 5s thinking that was 455 cause I'm dumb it's 465 did my 3x3 and an AMRAP of 4 at 9PRE and I was upset until I realized it was 465 so I'm happy with that should be 525 1rm in my future.


Also I plan on starting my cycle same day as my mock meet but I've decided I'll start after I've tested my 1rm even though I have halo and TNE I'd like to see what I can get semi naturally ya know?

 

[Perrin Aybara]

I thought you were going for 545 for some reason. 465x5@9 sounds about right for 525.

 

[RodgerThat]

I want 545 March 20th at the meet and 525 feb 20th some new guy was in my gym today and did a deadlift 1rm of 515 so I need the 525 to regain strongest person there... Don't care that he's probably 260-280 he's my new competition love when there is someone that you can stack up against to make yourself better

 

[RodgerThat]

Tonight's last heavy workout until Mock meet on Saturday.
Squat 335 5x5 moved good
OHP 135 4x8 (PR rep record on this and it moved beautifully might be out of my OHP slump)
Deadlift 155x10 245x8 335x6 435x5 225x13
I've gained some water weight back eating at maintainence this past week but it's helping my strength a lot.


Also some good news kinda, I was accepted to the program so once mock meet is done i am going hard on cardio and changing my workouts to burn maximum calories and strength will be sacrificed but hopefully tren helps with that. I need to be 175 in street clothes now so more like 172 so I need to lose 10-12 pounds but I have DNP, t3 and a goal so I should be able to do it without an issue within the required 32 days from today

 

[theprodgicalson]

how tall are you @RodgerThat

 

[Perrin Aybara]

Congratulations on getting into that program, should be a great opportunity if it's that one you were telling me about. I've never used any of this things you mentioned, but hopefully they'll help maintain strength levels.

 

[RodgerThat]

how tall are you @RodgerThat

I'm standing at a mighty 5'8 in the mornings before I toss any weight on my back.

@Perrin Aybara it is indeed the job I was telling you about, I am excited but it is bittersweet for the gainz they waited a fair bit to tell my if I got it so I just figured I didn't and was going to get to bulk up to a nice 205 and I could try and compete with @ROB581211

 

[Perrin Aybara]

Still, congrats and also sorry for your loss of potential bulking gains. At least you'll be shredded with an awesome job.

 

[RodgerThat]

Still, congrats and also sorry for your loss of potential bulking gains. At least you'll be shredded with an awesome job.

I will be shredded that's for sure, just jumped on the scale and I'm 185 if say at 12% BF so looking at like 8%bf for 175 area. Also the training is what I really want out of the job so even if i can just do it for a while then get back into the heavy stuff that be just fine with me.

 

[Perrin Aybara]

Plenty of time for all of it at your age. I didn't start doing powerlifting until age 30 myself.

 

[RodgerThat]

Did my light workout today and making Friday a light cardio 30 min walk and 90min stretch so I'm primed for my mock meet Saturday.
Today's:
Squats 225 4x4 belt less pause reps
Bench 185 4x4 pause reps
Deadlifts 225 4x4
Military press 95 4x4
Bicept curls 40s 4x12
Roll out and stretched.

It was hard to do everything so light and with so much ease that's why I did the pause reps so it felt like there was at least something on the bar by the last rep.

 

[Perrin Aybara]

Deload and light days suck. Feels so unnatural and unproductive. Keep the goals in mind though, it'll be worth it Saturday.

 

[RodgerThat]

Deload and light days suck. Feels so unnatural and unproductive. Keep the goals in mind though, it'll be worth it Saturday.

It's hard for me to take it seriously I was making funny faces to my workout partner and never once stopped conversation while doing a rep just kept talking but for Saturday it'll be worth it cause I get to have a reason to were my SBD singlet in public and figure out exactly how strong I've gotten. Plus I need a new Facebook profile picture so having 5 plates on standing tall with my deadlift would look nice I think

 

[RodgerThat]

Today:
15min walk at 3.5mpg
5min bike ride at 9mph
Roll out every muscle on the meanest rumble roller you ever seen
15mins mobility work
1.25 hour stretch while trying to run game on the hot girl at the juice bar that wanted to prove she was more flexible then me (I'm living a dream some days boys)
Go home use electronic pulse massager on all major muscle groups
Voodoo floss all joints
Use gravity boots to decompress spine

Tomorrows plan:
Wake up 8am down breakfast #1 4eggs, 1 cup egg whites, 3 tbl spoons ketchup and a wholewheat bagel with peanut butter.
Voodoo floss all joints and do mobility work
945am breakfast #2 175grams Greek yogurt plain and 100grams granola (always have my best workouts after eating this so its just a game day tradition for me)
11am squat!
Warm up sets
Opener 385
2nd attempt 405
3rd attempt 425
Maybe 4th with wraps on 445
Go hit up juice bar girl have a chicken wrap
1230pm bench!
Warm up sets
Opener 285
2nd attempt 315
3rd attempt 335
Take a 30 min break doing mobility work every 5 mins for 1 min
Deadlifts!
Warm up sets
Opener 475
2nd attempt 500
3rd attempt 525
10 min break
OHP 1rm test for shits and gigs
Warm up set
Opener 145
2nd 165
3rd 185
Go eat all you can eat sushi and Korean BBQ because diet starts the next day and I deserve it if I hit my numbers

 

[Eman]

 

[Perrin Aybara]

I wish I was that motivated with recovery work. Good luck tomorrow and looking forward to hearing about some PRs.

Also, lol'ing a little at the precise ketchup measurement in your plan for tomorrow.

 

[RodgerThat]

I've got a small ketchup squeezer bottle for to go meals that's 3tbl spoons so I just always fill that full lol I'm a very precise person when it comes to things with numbers otherwise I OCD out and tweek out. One time my local new paper had a sudoku puzzle that was made incorrectly and was unsolvable I was pissed off and tried for 3 weeks until someone told me they had apologized in the next day's paper which I didn't get about the puzzle.