Nice work Mike, There is a guy on youtube called "the protein chef", his name is dereck Howes, he has tons of different recipes using protein powder, as well as tons of regular food meals that tick the boxes for bodybuilders. his channel could we worth giving a look.
Thanks guys.
I'll be checking out that Youtube channel today.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
Squat 3+
185x5
225x5
275x3 warm ups lacked explosiveness
365x3 heavy as shit
390x3 sleeves
410x3 belt, only got the minimum.
390x3
365x3
Good Mornings
135x5
155x5
175x5
195x5
215x5
225x5
Leg Press -sleeves on
4ppsx8
5ppsx8
6ppsx8
7ppsx8
felt some pain in my left (bad) knee on leg press
Leg curls
3x8
had to stop due to pain
no leg extensions as those really aggravate my knee
Done.
OK day. I don't know if its my diet affecting my squats today or just the need for more prep before going at it. I still got the minimum reps so not a big loss. 5 would have been nice though.
I'm really on the fence with my deadlifts. They bother the shit out of me. If I run Ed Coan's program then I'm running 2 programs at the same time and that just fucks both of them up. I have half a mind to not do them at all for awhile and focus on SLDLs and GMs to build up my hams and glutes more. I don't have a meet on the horizon or anything so there's no reason to keep at it. I don't know. I probably just need to post some vids of me pulling and let the FORVM coach me some.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
Don't tell anyone, but it's adding 2.5lb plates to the bar each month that got me there. 5lbs+5lbs+5lbs+5lbs = 20lbs But everyone in the gym wants to go up by 45's. No one notices what you're up to until you go to max and then everyone is like WTF?
Got this when I went for my heavy singles this week. I've moaned a fair bit about people giving me shit for using little washer weights whilst they add a pie a side, before their form goes to crap 3-4 plates in each week, but when I go heavy it's these same people that don't get how I can lift heavy with rock solid form.
Build solid foundations for when the earthquakes come.
Originally Posted by Cellardweller
I'm really on the fence with my deadlifts. They bother the shit out of me. If I run Ed Coan's program then I'm running 2 programs at the same time and that just fucks both of them up. I have half a mind to not do them at all for awhile and focus on SLDLs and GMs to build up my hams and glutes more. I don't have a meet on the horizon or anything so there's no reason to keep at it. I don't know. I probably just need to post some vids of me pulling and let the FORVM coach me some.
I found Ed Coan's program really taxing. You would really need to put a lot of focus in to it if you decide to run it. I ran Magnusson/Ortmayer, (the 3 week cycle version), to good effect, which would slot perfectly in to 5/3/1, where the deload week could coincide with the week off when using that structure so that may be worth considering?
A couple of interesting things I've found recently with my deadlifts is that they don't seem to be a 'motor function' exercises like squats and benching are for me, where I don't necessarily get better by doing them more often. For example, I have run sumo as my primary stance for over a year now, once a week without fail. 2 weeks back to conventional and I hit a PR. Yes, sumo has a lot of carryover to conventional, but I seem to be able to pull a better lift out with infrequency. A lifter I know hit a 280KG deadlift PR after not training the lift for 8 months due to injury and programs like Smolov don't use deadlifts, yet totals still improve on lifters utilising that style of training. I don't know if I would give up deadlifting completely, but it does seem to be the lift which can improve by scaling back on direct work.
Got this when I went for my heavy singles this week. I've moaned a fair bit about people giving me shit for using little washer weights whilst they add a pie a side, before their form goes to crap 3-4 plates in each week, but when I go heavy it's these same people that don't get how I can lift heavy with rock solid form.
Build solid foundations for when the earthquakes come.
Its subtle cause people only look at how many plates you have on a bar. No one even notices the 2.5s. I love the WTF? looks on a heavy or max day LOL.
Originally Posted by rainman
I found Ed Coan's program really taxing. You would really need to put a lot of focus in to it if you decide to run it. I ran Magnusson/Ortmayer, (the 3 week cycle version), to good effect, which would slot perfectly in to 5/3/1, where the deload week could coincide with the week off when using that structure so that may be worth considering?
A couple of interesting things I've found recently with my deadlifts is that they don't seem to be a 'motor function' exercises like squats and benching are for me, where I don't necessarily get better by doing them more often. For example, I have run sumo as my primary stance for over a year now, once a week without fail. 2 weeks back to conventional and I hit a PR. Yes, sumo has a lot of carryover to conventional, but I seem to be able to pull a better lift out with infrequency. A lifter I know hit a 280KG deadlift PR after not training the lift for 8 months due to injury and programs like Smolov don't use deadlifts, yet totals still improve on lifters utilising that style of training. I don't know if I would give up deadlifting completely, but it does seem to be the lift which can improve by scaling back on direct work.
I wouldn't give up DLs all together, just take a break from them. I'll have to look up that Magnusson/Ortmayer program. Never heard of it. But maybe just learning to DL sumo is what I need? Different style might hit the muscles that are lagging and holding me back on conventiional? Hmmmm...
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
BB curls s/s w/ lateral raises
10 laterals for each set of BB curls
bb curls
70x12 /10
80x10 /10
90x8 /10
100x6 /8
EZ bar press downs
One step back from the pully
70x12
80x10
90x8
100x6
Spider curls
EZ bar wide grip
40x10
50x10
55x10
close grip
55x8
55x8 right wrist pain so stopped
Good day.
215 OHP last rep kinda sloppy, but I locked it out over my head. I don't know what's up with my right wrist. I keep getting pain there at odd times. Only when doing something though. I was prepared to wear my wrist wraps for OHP today but I had no problem. Just at the end seemingly out of no where since I did my whole day without pain. This is why I haven't done any grip work. I want my wrist to be good first.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
treadmill warm up 5 min. OK it was less than 5 minutes, I felt my Rage XL kicking in and didn't want to blow my wad on the treadmill walking fast.
Deads
185x5
225x5
275x3
345x3
395x1
435x1 belt
445x1
Front squat
185x5
215x5
245x5
BO BB Rows
tried to be 90 degrees for these
185x8
205x8
225x8
235x6
Hyper extensions
body weight 5x5
holding 25lb to chest 3x5
planks
Done.
435 was my top set on deads. I was extra focused on form today and even played with some sumo reps. I watched a bunch of Dan Green and Jay Nera vids last night LOL. I stopped when I felt things breaking down. My next cycle I'm backing down on deads. One step back for two steps foreward. Fuck ego. I'm not making progress as it is so what's the difference? Again, I'm going to major in the minors here and focus on SLDL, GMs and the like. I need to strengthen the parts before I can put it all back together even if Jim Wendler suggests otherwise.
Used a new hole on my belt today. Got it on easy and felt great. I can tell in the mirror that my stomach is smaller now. Got to keep it up. Official weigh in for contest is friday.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
I've been away for a while. What contest are you doing this weekend?
I'm in a Biggest Loser weight lose contest at work. Shooting for 40lb drop. As of last friday I was down around 12lbs
Originally Posted by Ed Eliason
Congrats on the new belt hole! Keep it up, and yeah ego gets in the way of a lot of shit. Best to shove it aside, put your head down, and do work.
Something is missing in my deadlift and I'm not going to figure it out by bashing my head against max wieghts. I'm dropping 20lbs off my max for program calculations. Thats setting me back 2 cycles, but I want to pull over 500 this summer. Really thats not a high goal for me, but I always seem to hit a wall just short of 500. I've had to learn to bench right, had to reconstruct my squat a couple of times and deads are still on my shit list.
As for the belt hole, that just sounds funny as hell but your lifting belt is a great indicator of your midsection size. They don't stretch out or you don't get a new one for years. Like the iron, they are pretty much unchanging so the only thing that can change is you. As a nurse I wear scrubs to work everyday. If I'm off it's a gym day and I'm in sweats or shorts so most of the time my pants have some kind of tie. You can't judge any midsection changes by that.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
Rev. grip EZ bar curls
4x10
had to play with weights here, started too light
Done.
Good day. Feeling the carb depletion some. Last month it was 375x5 and I should have nailed 5 with 380. My 225 AMRAP set was 20 last time I did that too. All good. Still like where things are and when I start adding in some carbs again numbers should be there. 1+ Squats saturday then I'm going to coast a week. Deload is over due. Last night I was dying for pizza, 5 Guys or Firehouse Subs LOL. Stayed strong and had grilled chicken with spinach. Haven't slipped up yet.
Strength doesn't come from physical capacity. It comes from indomitable will. -Gandhi
You cannot dream yourself into a character. You must hammer and forge yourself into one. -Thoreau
havent checked in in a couple of weeks, been real busy. Anyways, glad to see the weight loss plan you adapted has been wrking, and you are able to notice a difference on more that just the scale. too many people get wrapped up in the numbers and forget that what matters is indeed the visable and health side, glad to hear you're down a notch on the belt.
As for the deadlift stuff, im sure you will come around, but i agree that if you feel one or more specific areas are breaking down you can try and strengthen those. personally i think stiff legged deadlifts especially on a deficit platform, are not only excellent for the hamstrings in a way beneficial to building muscle, but are invaluable for developing pulling strength. i think heavy barbell shrugs and heavy rack pulls are excellent too just cause they let your body get used to handling the heavier weight. BB rows, and pendlays are a good way to build strngth in the lower back. I am sure you will come into your form and the strength will be there when you find that "groove". it could just be a muscle memory issue, where your body goes through the motion once you pick the weight up and its just a little bit out of whack . maybe the starting position for the barbell in relation to your feet could change, im sure that what ever it is its not a huge deal, and you will get it worked out, and be moving some big weights in the next few months.
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller
I'm in a Biggest Loser weight lose contest at work. Shooting for 40lb drop. As of last friday I was down around 12lbs
Something is missing in my deadlift and I'm not going to figure it out by bashing my head against max wieghts. I'm dropping 20lbs off my max for program calculations. Thats setting me back 2 cycles, but I want to pull over 500 this summer. Really thats not a high goal for me, but I always seem to hit a wall just short of 500. I've had to learn to bench right, had to reconstruct my squat a couple of times and deads are still on my shit list.
As for the belt hole, that just sounds funny as hell but your lifting belt is a great indicator of your midsection size. They don't stretch out or you don't get a new one for years. Like the iron, they are pretty much unchanging so the only thing that can change is you. As a nurse I wear scrubs to work everyday. If I'm off it's a gym day and I'm in sweats or shorts so most of the time my pants have some kind of tie. You can't judge any midsection changes by that.
Man! I wish you would come up to the National ABC this year! It sounds to me like you need somebody in person looking at your form. With the amount of muscle you've built over the years, I'd say that you probably have that 500lb pull in you, but technique can make or break your chances of a successful lift. So yeah, I'd recommend you get somebody to watch you pull (even if it's a video but in person is better) and the National ABC is like a deadlift convention there's always so many 600lb plus pullers in there with different body styles that somebody is sure to be able to help you. That's not even counting the sponsored athletes. Heck, I'm at 540 in the gym but I'd be willing to watch you and throw my .02 cents in if you come up.
awesome brother, I am down about 3bls in 2 weeks so far. Working w/ Ben and taking it slow, I feel like I look different from just the lifting and accessory stuff. I would help you w/ deadlifting but I still stiff leg half of the time so I am not sure I could help at all.
nice dude, roughly 17 lbs in a month is excellent progress
"It's in our blood. You feel what I feel. You hear what I hear. You see what I see. That's what gets you going. Thankfully we have the internet or we'd all probably feel alone in this world." - Cellardweller