Buckfever's Journey

4/8/2022

Bench

135X10
155X10
185X8,5,5,5,5,4

Overhead press

65X10
95X7X5sets

Barbell tricep extension behind neck

80X8,7,7,6,6

Bench went better for sure. Joints felt better recovered. My theory is that by having a separate Benching and Pressing day and hitting a push movement every 2-3 days was not letting my joints recover. I'd been perplexed as to why I'm improving on everything else but going backwards on the push movements.

Recently I noticed that I was needing more recovery time on the Squat and deadlift even though I was only hitting those once a week, which made me consider that it was overtraining on the pressing movements. For sure the joints felt better today. With this programming I'll do a push day 3 times every 2 weeks which will allow 4-5 days of recovery between workouts.

Now I'm not 100% sure on it but maybe next Wednesday I'll have a better idea. The only thing is that with leaning up strength will start suffering overall, so we'll keep that in mind as far as how to assess it.

The other reason for combining is that I want to start running ~ 3 times every 2 weeks so I'm going to drop the weight from 6 times to 5 times/week.

4/8/2022

Deadhangs

50lbsX23 seconds, 16 seconds, 13 seconds, 10 seconds

30 second rest.

I wonder if I could eventually get to 70lbs?

4/9/2022

Morning weight: 186.6@20.2%

Consistently lower now. Got to stay on it!

I’m a firm believer that the more you weigh, the more you bench. Your bench is probably going to hang out where it is because you aren’t getting heavier. Plus, your squats are going up. I don’t think I ever had all my lifts going up at the same time.

Quote:

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Originally Posted by Cellardweller

I’m a firm believer that the more you weigh, the more you bench. Your bench is probably going to hang out where it is because you aren’t getting heavier. Plus, your squats are going up. I don’t think I ever had all my lifts going up at the same time.

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To chime in on this.when i was training all 3 lifts bench got the most stagnant once i got too that 350-365 area where it was always fairly easy for me to get there. Concentrating on bench only now i can see the difference. Looking back id have needed to eaten more.

Quote:

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Originally Posted by Cellardweller

I’m a firm believer that the more you weigh, the more you bench. Your bench is probably going to hang out where it is because you aren’t getting heavier. Plus, your squats are going up. I don’t think I ever had all my lifts going up at the same time.

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Quote:

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Originally Posted by moparguy55

To chime in on this.when i was training all 3 lifts bench got the most stagnant once i got too that 350-365 area where it was always fairly easy for me to get there. Concentrating on bench only now i can see the difference. Looking back id have needed to eaten more.

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I think both points are spot on. Plan is to bake at 185 till Labor day weekend, keep the structure ready and then take a run at it. I don't want to waste time having to ramp back up to 185. I'd like to take a run at it from there.

4/10/2022

Morning Weight: 187.6@20.6%

Squat

135X10
185X10
225X10
275X14
315X4X4sets
225X(4or5) each rep paused.

Hammer Abd Crunch

130X9,6,4,3

Calf raise on Leg press

335X20
350X13X3sets

Notes:
I'm still afraid of 315 on the Squat but am handling 275 real well now. 225 for the paused reps was too light. I'm old and stiff and need to work on stretching out at the bottom.

77% on the Squat.

Weight jump is a lack of discipline.

4/10/22

Pullups

37.5X2
40X2X7sets,3
BWX8

T-Bar

120X10
135X10
150X12
162.5X7
175X5

Curls

65X10
85X7,5X4sets

Low reps but keeping the load up.

Going to start running Wed, but I'll start off with very little and only move up very slowly, I don't want it to interfere with the weights. Will be adding the after dinner no excuses walks also as the weather's better.

Quote:

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Originally Posted by Buckfever

Will be adding the after dinner no excuses walks also as the weather's better.

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This I like =)

4/11/2022

Morning Weight: 188.2

1-3/8 mile no excuses walk

deadhang 52.5lbs - 22 seconds

Really pushing the grip now. Started up the no excuses walk. Morning weight was a disaster, however I got up 3 times during the night and pounded the water so I knew there was an issue. Maybe inflammation from the Squat? Not sure. we'll see how it goes from here.

4/12/2022

Morning weight: 188.8@20.6%

Weight going the wrong way!

Quote:

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Originally Posted by Buckfever

4/12/2022

Morning weight: 188.8@20.6%

Weight going the wrong way!

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Sounds like you're building muscle! As long as your waist continues shrinking you'll get there. In my experience, the body always wants to recomp before serious weight starts dropping.

4/13/2022

Morning weight: 187.4@20.4%

Running: 1-3/8 mile @ 14:08

Bench

135X8
155X6
185X4
205X3X3sets
185X4X6sets

Overhead Press

65X10
95X8
115X5,4,4,5

Barbell Tricep extension behind neck

85X6X4sets

Notes:
On the backdown sets this was the first time since the accident that 185 felt light. It felt like I was just throwing the weight up. It's only one time but I have to wonder if I haven't been overtraining this whole time. Let's see what happens Sunday although that's only 4 days, so probably won't know till next week Friday. Shoulders feel great!

With the running obviously I could have run more, but I don't want to do it that way. I want to add as little aerobics as possible so that I get an aerobic benefit but not impact the weights at all and then only incrementally add as the aerobic capacity improves without taking away from recovery.

After dinner no excuses walk yesterday and will get that in everyday weather permitting.

Quote:

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Originally Posted by Altered Beast

Sounds like you're building muscle! As long as your waist continues shrinking you'll get there. In my experience, the body always wants to recomp before serious weight starts dropping.

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I think it's mostly swelling because I did more with heavier weights on the Squat and on the Pull session. BUT the mirror says I'm definitely recomping. The fat behind the obliques tell the story.

4/13/2022

Deadhang 52.5lbsX30sec

Quote:

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Originally Posted by Buckfever

I think it's mostly swelling because I did more with heavier weights on the Squat and on the Pull session. BUT the mirror says I'm definitely recomping. The fat behind the obliques tell the story.

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Like the Pro's always say, the mirror doesn't lie! Keep it up!

4/15/2022

Morning weight: 187.6

My patience is done, taking one item off the meal plan and we'll check to see where we're at on 5/1. This has to happen now.

4/15/2022

Deadlift

135X10
185X10
225X10
275X10
315X10
365X1
385Xfail
335X4,4
315X6

Got 385 off the floor but was going to have to strain too hard to get it so I let it go. Live to fight another day. Good session otherwise.

Damn! Look at you! 385 probably would have gone up if your sets leading up to it were lower reps. Were you just feeling strong and went for it? That’s a little different than having a goal of pulling 385 that day. Still, you’re just stronger overall than you’ve been. Nice work.

Quote:

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Originally Posted by Cellardweller

Damn! Look at you! 385 probably would have gone up if your sets leading up to it were lower reps. Were you just feeling strong and went for it? That’s a little different than having a goal of pulling 385 that day. Still, you’re just stronger overall than you’ve been. Nice work.

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Yeah so 315 for 10 went up with authority compared to the previous week. Then 365 went up pretty smooth so I thought what the hell.

4/15/2022

#2

Pullups

50X2X5sets
25X4,3x3sets

T-bar Rows

120X20
135X12
150X7,6,6

Curls

65X10
85X8
90X4X4sets

Notes:
So 120lbs on the T-bar rows felt light so I went for it and got 20 and then I was kind of done LOL.

4/16/2022

morning weight: 186.8@20.2%

Crunch time, got to get it rolling.

4/14/2022

Morning weight:187@20.2%

Slight strain on right knee from the deadlifts. I'm going to back off on the load here for a while and build a base.

4/17/2022

Bench

135X10
155X8
185X6
205X3X3sets
185X6,6,5,5,4

Overhead Press

65X10
95X10
115X5,5,4,4

Barbell Tricep extension behind neck

85X7,6,7,6


Notes:
This programming on the Bench seems to be going in the right direction. Wasn't quite ready for 4s at 205, but on the back down sets at 185 grabbed a lot more reps. Also this was only 4 days rest, I want to see how things look on Friday after 5 days of rest. As the day goes on the right knee is feeling better. I'm going to skip the run today and give it time to heal, hopefully I can Squat on Wed.

Always a few kinks before you start seeing GAINZ!

4/20/22

Morning Weight: 186@20.2%


Squat

135X10
185X10
225X10
275X15,10,8,7,7

Calve Raise on LP Machine

350X16,15
355X12,12

SS with:

Hammer Abd Crunch

135X7,5,4,3

Notes:

Right knee felt fine and I thought about going to 315 but I decided to stay at 275 and grab some reps out of an abundance of caution. 315 next time. Back and bi's later.

Weight and BF drifting lower but we have to pick it up now only have 10 weeks to go.

4/20/2022

Pullups

25lbsX4X6sets

T-bar Rows

120X10
130X10
140X10
150X10,7,7,7,7

Curls

65X10
85X8
95X4
85X5,5


Notes:

Planned to do more curls but I was pooped and didn't want to do anything sloppy.

4/22/2022

Yesterday
1-3/8 mile no excuses walk

Today

Morning weight: 187@20.2%

Bench

135X10
155X8
185X6
205X4
215X2
195X4X4sets (Last rep on last set a real grinder)

Overhead press

65X10
95X10,10,10,7,7

Barbell tricep extension

80X9,7,7,6

Notes:
Bench was very slightly better, got the 4 with 205. We'll see if we make more progress from here. It's raining now will try to get a short run in later if it lets up. Legs are smashed from the Squat volume.

All I read in your last post is, "Legs smashed & Squat volume". Awesome, just awesome!

=)

Quote:

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Originally Posted by Altered Beast

All I read in your last post is, "Legs smashed & Squat volume". Awesome, just awesome!

=)

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LOL. Buck did rep the crap out of 275. A set of 15 then 4 more sets! Solid work

Quote:

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Originally Posted by Altered Beast

All I read in your last post is, "Legs smashed & Squat volume". Awesome, just awesome!

=)

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Quote:

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Originally Posted by Cellardweller

LOL. Buck did rep the crap out of 275. A set of 15 then 4 more sets! Solid work

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Thanks guys!

4/25/2022

Morning Weight: 186.6@20.1

Starting back up on Wednesday.

4/26/2022

Morning Weight: 186.2@20.3%

4/27/2022

Morning weight: 185.8@20.1%

Finally broke through 186!

Starting back up today.

4/17/2021

Deadlift

135X10
185X10
225X10
275X12,8,7,5,6

Notes:
I was planning on Squatting today because I have good momentum there and I was concerned about about testing the right knee too early. But I got a good night sleep and when I woke up the knees felt solid. Maybe sandbagged a tiny bit, but slow controlled movements. The knee is sound!!!

Glad to hear everyone is getting well round here! I need to catch up LOL!

4/27/2022

Bench

135X10
155X10
185X6
205X2
155X10,10,8,7,7

Overhead Press

65X10
85X10,10,10,8,8

Tricep extension barbell behind neck

75X8
65X12,11,11,10

Notes:
Oh geez, I knew this was going to happen but I was trying to lie to myself that it wouldn't. Here comes the cut there goes the power. I'm going to try to hold on to as much load as I can and work on volume. It's all I can do now. I'm going to be on a beach in 9 weeks and I'm going to have the best body there.

4/29/2020

Morning weight: 185.4@19.9%

Losing weight, BUT losing muscle too. I'm ahead of schedule so the plan will be to get the fat off, that is get the BF down to the goal of 29lbs and then add a little protein to the meal plan and get the muscles to fill a bit. 2 summers ago I got the fat down to 29lbs but had to drop my weight to 172.6 to get it. What the goal is here is to get the BF down to 29lbs again but come in with 4-5 lbs more muscle. That would be a great result IMO.

4/29/2022

Pulldowns wide

100X10
120X10
140X10
160X5x5sets

Pulldowns close

100X10
120X10
140X8
160X5X5sets

Seated row machine wide

(clicking on shoulder not painful)

70X10
85X10,8,8,7,7

Preacher Machine

65X10
80X10,10,8,8,8

SS with

Tricep Extension

60X10
70X10X5sets

Curl barbell (fat bar)

60X6
50X10,8,7,6
40X9

SS with

Machine Tricep extension (like a dip)

90X10
110X10
130X12
150X10,10
130X15

2 mile run @ 22:38

Notes:
Nothing translates exactly so I think there is a benefit to a variety of movements. And things do get boring so it's good to change things up.

5/1/2022

Morning weight: 186@20%

10 flights on the Sledding hill with the 40lb vest ~ 22 minutes

This does happen to me, but after 5 months on the weights I'm just not feeling it and so I need to change it up. The hill was brutal, legs were screaming, heart was pumping, mouth was dry.