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Simplifying and Refocusing


Erik25

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Nice news on the diet front! I've heard good things about people's experiences on the Candito 6-week, so I hope it goes well for you. :)

  • Like 1

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67666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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Good diet tracking today, I ended up over on protein and under on carbs and fat, which is OK. On a related note PB2 (powdered peanut butter) has become my new favorite thing. Has an equal Protein/Carb content with about 1/3 the fat. It doesn't have the creaminess of regular peanut butter, but it's perfect for protein shakes. 

 

Benching felt great today compared to squats yesterday. Weight felt heavy, but triceps, shoulders, and chest all seemed to be firing together for once. Solid upper back tightness and set-up, though I could use a bit more flexibility in my lower back for my cheater's arch. 

 

I think OHP may have suffered because of the bench earlier, but I also haven't been working on it recently and when I have it's been lower rep/higher weight, so I definitely felt the burn on those sets of 12. Might switch to DB OHP instead but I haven't decided yet.

 

Workout:

Shoulder Mobility/Prehab circuit

Hip and back stretching for bench warmup

 

(Pounds X Reps)

Bench: 135x10, 180x10, 205x8, 210x6

Seated Cable Row: 108x10, 108x10, 144x8, 156x6

OHP: 65x12, 80x12, 105x6 (wanted 10), 105x5 (wanted 8)

DB Curl: 20x12, 25x12, 30x10, 35x8

High-to-Low Cable Flyes: 3x8 32.5lb

Assisted Dips: 3x8 200lb (weight moved)

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
Link to post

Yeah, PB2 is awesome. I like it in Greek yogurt especially. :)

Raptron, alot assassin

67666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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Diet being followed reasonably well, although Saturday and Sunday were a mess. I had a camping trip/engagement party on Saturday, and the weather was garbage so we made up for it by drinking lots of beer. Sunday's food choices were hangover oriented, though I think I stayed around my calorie limit. 

 

8/20/15 Workout

 

(Pounds X Reps)

Bench: 135x10, 180x10, 205x8, 210x6

Seated Cable Row: 108x10, 108x10, 144x8, 156x6

DB OHP: 35x12, 40x12, 45x10, 50x8

Lat Pulldown: 72x12, 96x12, 120x10, 144x8

High-to-Low Cable Flyes: 32.5lb 3x8

DB Curls: 25x12, 30x10, 35x8

Stretching

 

8/21/15 Workout

Squat: 4x8 285lbs

Deadlift: 2x8 290lbs

Standing Leg Press: 3x8 315lbs

Single Leg DB RDL: 3x10 45lbs

 

8/22/15 Workout

Bench AMRAP 215lbs: 8 reps

Seated Cable Row: 108x10, 108x10, 144x8, 156x6

DB OHP: 35x12, 40x12, 45x10, 50x8

Lat Pulldown: 72x12, 96x12, 120x10, 144x8

DB Curls: 25x12, 30x10, 35x8

Tricep Extensions: 3x12 27.5lbs

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
Link to post

Resisting the hangover nom demands is no small feat.

 

Solid workouts.

Raptron, alot assassin

67666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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I've been pretty bad at dieting this week. I didn't prep my lunches because I thought I had enough/was lazy, so it's been two days of Subway and two days of the Middle Eastern restaurant across the street. Scale weight is remaining the same so that's something I guess. Also, the State Fair is here, so I'm not inclined to put much effort towards my diet since this will be me at least twice in the next two weeks:

 

giphy.gif

 

On the plus side, workouts are going well. Still intense, but that's to be expected. 

 

8/24/15

  • Squat 325lbs AMRAP= 8 reps (could have done more, but lost upper back tightness on the first rep and I was too stubborn to re-rack it)
  • Extra-Volume-Squats: 5x3 330lbs (60sec rest)
  • Deadlift Variant- Played around with some paused deads right after breaking the ground, but didn't feel very solid so I did assorted reps at: 275lb, 225lb, 185lb
  • RDL 3x10 135lbs
  • Leg Press 3x8 315lbs

8/25/15

  • Bench: 195x10, 210x8, 220x7
  • Seated Cable Row: 125x10, 149x8, 161x8
  • DB OHP: 45x10, 50x8, 55x6
  • Lat Pulldown: 120x10, 144x8, 156x5 (1 rep failed)
  • DB Curls: 3x10 30lbs
  • Facepulls: 3x12 17.5lbs

8/27/15

  • Squat 330lbs AMRAP= 8 reps
  • Back-off-Squats 8x3 320lbs (60sec rest) Woof. Recorded these, and they were surprisingly solid all the way through. Gassed me though. 

giphy.gif

  • Snatch grip deads 225lbs 1x8
  • 1/2 Sumo deads: 225lbs 3x5
  • Snatch Grip RDL 3x10 135lbs
  • Like 2

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
Link to post

Intense squat days, jeeez.

  • Like 1

Raptron, alot assassin

67666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

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Agreed. Now I understand how he got these tree trunks:

 

BLNqQHVCQAAaDe4.jpg

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
Link to post

Still messing with my deadlift, still terrible overall. Went back to a wider stance, which feels stronger and faster than the narrow stance I tried, but my back still rounds during the pull. Might be a posterior chain flexibility issue, cause it's certainly not a strength issue. Going to keep messing around with it. Nice volume PR of squats yesterday (3x5 @ 350lbs), which was good. All really solid reps. 

 

8/28/15

  • Bench: 195x10, 210x8, 220x6-8 (8 achieved)
  • Seated Cable Row: 125x12, 144x8, 156x8
  • DB OHP: 45x10, 50x8, 55x6
  • Lat Pulldown: 108x10, 132x8, 144x6
  • DB Curls: 3x8 35lbs, 2x10 30lbs
  • Iron cross: 3x10 32.5lbs
  • Facepulls: 3x12 17.5lbs

8/30/15

  • Bench: AMRAP 210lbs= 9
  • Seated Cable Row: 125x12, 144x8, 156x8
  • BB OHP: 95x10, 115x8, 135x6 (4, 2)
  • Lat Pulldown: 108x10, 120x8, 144x6
  • Hammer Curls: 2x10 35lbs
  • DB Skullcrushers: 2x10 20lbs

8/31/15

  • Squat 3x4-6 350lbs: 5, 5, 5 (Volume PR)
  • Deadlift 2x3-6 365lbs: 4, 3

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
Link to post

Solid workouts there. Hope last week and this are going well for you. :)

Raptron, alot assassin

67666564636261605958 575655545352515049484746454443424140393837363534333231302928272625242322212019181716151413121110987 | 6 | 5 | 4 | 3 | 2 | 1

Link to post

Solid workouts there. Hope last week and this are going well for you. :)

 

 

Workouts stayed strong, I'm really enjoying this program. Diet has been all over the place (as is tradition). Had a bunch of beltless and sleeveless PRs today because I forgot my belt, and was too stubborn to bike home to get it. 

 

Thanks for following along!

  • Like 1

“Push yourself harder than you think you’re capable of. You’ll find new depth inside yourself.â€
– Stanley McChrystal

 

Current Challenge

July 26 - Sept 6 Challenge

June 8 - July 19 Challenge

April 13- May 25 Challenge

Goals:

  • 315/455/495 Bench/Squat/Deadlift
  • 230lb Bodyweight

Current:

  • Bench 280lb
  • Squat 431lb 
  • Deadlift 441lb
  • 265lb Bodyweight
Link to post

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