Pseudonym Posted October 28, 2013 Report Share Posted October 28, 2013 Super-eggy crepes? I love 'em! Also, I'm with you on the bicep training. I just can't be bothered with them - every time, my mind wanders off. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted October 28, 2013 Author Report Share Posted October 28, 2013 Super-eggy crepes? I love 'em! Also, I'm with you on the bicep training. I just can't be bothered with them - every time, my mind wanders off. I filled it with low fat cottage cheese. Some of my friends think it is "weird" due to NZ lads and girls viewing cottage cheese as something "savory" but I add splenda and dried fruit to it. Those that had the courage to try are converted and surprised in anice way.I like it, and think of it as a desert to be honest *blush* On the arm front I been trying this for a few weeks:http://www.t-nation.com/workouts/chin-up-projectHowever, only a watered down version of it. Only do it on my high calorie days, and omited the high volume/density work while dieting. It takes very little effort and it seems to be working... Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted October 30, 2013 Author Report Share Posted October 30, 2013 Week 7 Day 3 BW 76.6 (Not much carbs yesterday, pretty sure I be heavier tomorrow.) Training: Squatzzz rehab:4 sets of 5 @ 105Stuff that I need to do to balance things out about 35 reps.Deadlift:155 x 11 reps @ 9 RPE Sumo deadlift:3 sets of 6 reps @ 120 Russian drops:4 xsets of 5 reps Seated leg curls:3 x 8 - 10 reps Standing calf raises:3 sets of 20 - 25 repsNo core work today. Run out of time... chatting to much at the end *blush*Pretty happy with the deadlifts. Over the last few weeks of strucured training I did:150 x 10 @ 9 RPE - Predicted max 188160 x 8 @ 9 RPE - Predicted max 196170 x 5 @ 9 RPE - Predicted max 199155 x 11 @ 9 RPE - Predicted max 197I think even now when I am dieting having structured workouts helping me to stay on track with training and my attampt to lay a fundation for a program in the near future with a strenght and lean muscle gain focus. I am trying to put some decent work into my summo pulls, I think it wil patch up quite a few of my weaknesses. Really trying to pay attention to my form on these. The weights felt ok but I stay on this for next week to ensure I progress only when my form is spot on. I figured out a pretty handy way to set up for russian drops in my gym. Happy with this set up, I will be hammering them home in the next few weeks. Food:10:30 1 x casein + whey blend13:00 Chicken (300 gr) soup with lots of greens, some toasts, some rice things, 2 x casein+whey blend19:00 400 grams of beef, toasts, banana, 2 x casein + whey blend23:00 Haven't happen yet but thinking about making a large batch of crepes *music2* with 1 - 2 x casein whey blend Had my BF measured. I got a little leaner again ... thank God as I did have a few fat days *scratch_one-s_head* I guess this is how the ladies feel when they say they having a fat day... The picture is with my mate from the gym. He (the asian gentlement, I am the white guy ... for those that don't know me.) has competed and won his class at the North Harbour champs a few weeks ago... tank upperbody. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted October 31, 2013 Author Report Share Posted October 31, 2013 Week 7 Day 4 BW 78.5 Training: 30 min conditioning Food:11:30 BCAA14:00 2 x casein+whey, banana, LCM bar17:00 2 casein+whey, LCM bar22:00 Beef, toasts (some with jam), yogurth and strawberries Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 1, 2013 Author Report Share Posted November 1, 2013 Week 7 Day 5BW 77.8Training: Squat rehab:105 x 5 x 4s20 reps of unilater workBench:107.5 x 4100 x 690 x 8 DB bench press:3 x 10 - 15 @ 341 arm DB rows:45 x 10 x 3sStraight arm lat pulld downs 3 sets of 8 - 12DB raises - token effortDB curls 3 sets of 8 Chins 40 reps Ok session. I noticed that my right shoulder is stronger than my left in the bottom of the bench so DB presses are in and chest dips out for a few weeks. I think the squats are feeling a bit better...Food:8:00 BCAA + an other serving half way trough the session12:00 Chicken (300 gr) soup, potato wedges, crepes (some with cottage cheese, some with walnuts), 1 x casein + whey blend, creatine, cod liver oil17:00 Chicken soup (300 gr), 2 x casein + whey blend, some lactose free milk, 6" subway Not sure what I have for dinner *scratch_one-s_head* Could be some beef (400 gr) and potato wedges, possibly some creamed rice .... I let you all know tomorrow I guess... Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 2, 2013 Author Report Share Posted November 2, 2013 Week 7 Day 6BW: 78.2Training Squat rehab - Pin squats:3 x 5 @ 1051 x 5 @ 120Summo deadlift 3 x 5 @ 120 Bench:3 x 5 @ 90Leg press:3 x 5 @ 2202 x 5 @ 260Front squats:3 x 6 @ 95Russian drops:2 x 52 x 4I recorded the summo pulls. I am very concerned with form and I only let my self progress on these if I think my form is "decent". I was happy with these. Some very good reps, and a few where my butt popped a bit early but way better than last week. I will bump it up to 125 next week. I will keep video-ing it to ensure form is decent.Russian drops were all negative (obviously... for now anyways) determined to make these work. I could do with some hamstring size/development. Food:9:00 1 serving of casein and whey blend1 banana during training (I just ended up hungry for some reason.)12:00 3 x Casein+whey blend, 50gr of pinaple lumps 16:00 400 gr of mince and 4 toasts I did ended up having the planned meal of 400 beef and potato wedges last night. Unsure on today's dinner yet but it will have to be a fairly big one... Maybe a chicken soup, 2 eggs+2 whites, some toasts and acan of creamed rice +/- potato wedges and protein shake. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 4, 2013 Author Report Share Posted November 4, 2013 Week 8 Day 1BW 77.8 Training Squat rehab:Squat (last rep paused) 5 x 4 @ 110Summo x 3 x 3 light-ishBench complex 4 sets:Pin press x 3 @ 120Bench x 3 @ 100 Speed bench x 5 @ 60Pylo push ups x 5 BB row 4 sets of 10 - 12 repsEZ bar curl 3 sets of 12DB curls 2 sets of 12 Early morning session. felt a bit pushed for time... it was ok tho. Food: 6:00 BCAA9:00 1 x casein+whey 12:00 Chicken soup, toasts, 2 casein + whey, 90 gr lollies16:00 Subway, 2 x casein+whey22:00 5 eggs, toasts, 1 x casein+whey 2 pieces of chocolate cake *blush* Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 6, 2013 Author Report Share Posted November 6, 2013 Week 8 Day 3BW 77.4 (yesterday = low carb day) Training Squat rehab:5 sets of 4 @ 110 40 reps of unilateral stuff as per prescriptionSummo deadlift:5 sets of 4 @ 130Russan drops:5 sets of 4 (negatives only "obviously")Seated leg curls: 2 sets of 6 went as heavy as I could. Core:5 sets of 10 repsChins: total of 40 reps... Fairly good training session. Happy with todays squats, looking forward to bumping it up to 120 next week.The video ref aprooved a bump in summo deadlift weigh. 130 felt pretty light, trying to nail my form on these more than anything. Food: 8:00 BCAA + 1/2 serving during the session11:30 2 x casein+whey, 2 crepes with cottage chese and raisin filling, 3 toasts and a can of chop chop chicken19:30 Size 14 (skinless) chicken, potato wedges, 1 or maybe both slices of chocolate cake, creatine23:00 (Yet to happen...)Lactose free milk and 2 x casein + a few toast with some jam I think (yet to decide...) Could be some LCM bars or a combination of both. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 8, 2013 Author Report Share Posted November 8, 2013 Week 8 Day 5 BW: 78.2 This is quite intresting. I have had my BF tested this monday and I managed to loose a bit again but my BW doen't change a lot. The initial plan 10 or so week ago (before I became aware of the challenge) was to loose some weight so that I am in somewhere middrange of my weight class. This would allow me to eat way above my calorie needs priior to a comp, thus help my recovery. So I am kind of happy with my current weight, but now I have the "aesthetic bug" as well... wouldn't mind an other kilo or two of lean muscle on top of what I have. Given it goes to the right places lolOn the other hand, I wonder if fat loss slowed down this week... exam stress and all. I feel like it makes it harder to get rid of abdominal fat. My body must be soaked in cortisol right now *wacko* that impending exam feel .... *bomb* TRAINING: Squat rehab:5 sets of 4 @ 110 Unilater stuff - 30 reps Incline bench:3 sets of 6 reps @ 80 DB BP:3 sets of 10 - 12 reps Close grip lat pull down:4 sets of 10 - 20 reps Biceps curls:40 reps worth Food:8:00 1 and a half serving BCAA before and during training.11:00 Beef (300) and vegetables, 3 toasts 14:00 2 x casein + whey blend, 1 LCM rice bar, one toast17:00 Beef (300) + 4 toasts, one Moro bar *blush* This been sitting in my bag for a while. A class mate gave me one... Finally I caved in and aet it.22:00 Crepes with 500gr cottage cheese, potato wedges, 1/2 a bottle of cider (I had to use cider for making the crepes base, as I run out of diet sprite and I kind of ended up sipping on it *blush* ) I haven't posted a low carb day food log in a while so just to give you an idea... this is what I had on Thursday:13:00 Beef (300) and vegetables17:30 same as above19:00 1 low carb protein bar22:00 4 toasts and jam, 1 LCM bar, dates, 2 x casein Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 9, 2013 Author Report Share Posted November 9, 2013 Week 8 Day 6BW: not sure, didn't bother weighing my self today. TRAINING (sets - reps) Squat rehab:5 sets of 4 @ 110 all reps paused3 sets of 8 - 10 reps of rehab stuff to iron the imbalance outSummo deadlift:5 sets of 4 reps @ 130 Leg press:3 x 5 @ 2303 x 5 @ 260 Front squats:4 x 5 @ 100 Russian drops:5 sets of 4 Standing calf raises:2 sets of 25 reps I am happy with the squats and deadlifts. The squats felt realitively easy even with tha solid pose in the rock bottom position. The deadlifts are "video ref" aprooved so going up to 140 next week. The squats be either 120 or 125. The plan calles for 120 so I migh just be sensible and do that... I must say tho that during todays session I was cursing the mum and the entier extended family of the poor person writting this program. I felt like I am in a never ending session. Didn't have energy to do my chins so thats a bummer, but the rest was pretty good and squats feel so much better. I must give it some time. FOOD 8:00 1 serving of casein+whey blend with a cup of black coffee + one more during the session12:00 Foot long subway, 2 x casein+whey blend15:00 2 casein whey blend, 2 x LCM bars, 16 dates21:00 400 gr chicken (as curry) rice, 1 casein maybe some french toasts as well??? Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 11, 2013 Author Report Share Posted November 11, 2013 Week 9 Day 1BW: 77.6 Training: Squat rehab:3 x 3 @ 125 Summo deadlift 3 x 3 @ 140Bench complex 4 times no rest between exercises, only sets:Bench 100 x 3Bottom half bench 80 x 8 Pylo-push ups x 5Chin ups on rings, going from full pronation to supination:Total of 30 repsHammer chest supported row;5 sets of 8 - 12 reps Squats felt good so i went up an extra 5kg on these.Still not a fan of direct biceps work, but keen to stimulate some growth there so I choosed to go with some ring pull ups. going from full pronation to supination is a nice change from previous chin version. Keen to see how it works out... regardless, I am pretty happy that I am able to do these at the moment. they used to give me shoulder irritation problems... I alsio tried pull ups and happy to report I can do them painfree as well. Something to include in the future for sure. Sumos were a bit funky today. I used a different bar and it did not have any knurling at my usual grip position, put me off a bit.... but the weight felt managable/easy. Food: 8:00 BCAA plus some during the training session11:30 2 x casein+whey bland, 4 pieces of fruit toasts, 1 LCM rice bar15:00 1 foot long subway, 1x casein+whey blandStill to come...18:00 Chicken (300 gr) soup with lots of dumplings and 4 pieces of toast (I have this packed ready to go!)22:00 (this meal not prepeared/packed yet but highly likelly) Crepes with 250 cottage cheese and some sultanas, 1 - 2 pices of cholate coffee cake, 1 or 2 scoops of whey blend Almost forgot, I ordered a new lever belt. Even tho I didn't loose a lot of total weight over the cut, my old one became too big for me. Now just waiting on it to arrive.... black belt with mat black lever = bad ass! Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 15, 2013 Author Report Share Posted November 15, 2013 Week 9 Day 5 BW : 78.2 I haven't had a chance to log my wednesday workout. I had a 5 hour exam on thursday... felt mentaly exausted. It is over for now back into it! Squat rehab:125 x 3 x 3 Bench: 90 x 3 x 3 Incline bench press:4 sets of 5 reps @ 80 DB bench press:3 sets of 8 @ 35 Chin ups:Total of 40 some of it on rings. Chest supported row: 3 x 10 reps Food: 8:00 BCAA11:30 Beef (250), potato wedges, 2 x casein + whey blend15:30 Sushi, 2 x casein+whey blend 21:30 Planning to have some beef (200-300), some potato wedges, yogurts+raisins, and casein. I have been thinking about my mission of squat rehab and decided that I will set a challange for my self. 200 squat session in 52 weeks. Starting next week!!!! Quote Link to comment Share on other sites More sharing options...
Pseudonym Posted November 15, 2013 Report Share Posted November 15, 2013 A 5 hour exam? That's ridiculous! :-O Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted November 15, 2013 Report Share Posted November 15, 2013 200 squat sessions in 52 weeks.... Sounds challenging Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 16, 2013 Author Report Share Posted November 16, 2013 A 5 hour exam? That's ridiculous! Final Clinical Competency exam ... Yeah, it was pretty draining. Felt brain dead by the end of it. Very stressful experience *help* 200 squat sessions in 52 weeks.... Sounds challenging I guess so. I really want to improove my squat numbers and I figured that instead of focusing on a quick fix sort of thing like Smolov (Not because anything is wrong with that! I have done it before and it is certainly fun/hard work.) I will look at it as an ongoing project. In a "Work the process, and the results will take care of themselfs." way... I have done the daily squat thing in the past (for about 45 days in a row if I recall corectly.) and found that frequency defenatly helps my squat numbers. I don't feel brave enough for comiting to a year worth of everyday squatting *crazy* plus this way I can still work on some lean muscle gain / aesthetic inspirations I've seemed to develop over this current challenge... *mosking* 2014 be all about abbs and squatzzz and gunz *pleasantry* lol Week 9 Day 6 BW did not weigh in. I let my stress levels drop a bit, than I get back to checking my weight. TRAINING: SQUAT REHAB:Squats 125 x 3 x 3 all reps/sets paused3 x 8-12 of single leg stuff as per rehab protocolSKILL WORK:Summo deadlift 140 x 3 x 3 Bench 90 x 3 x 3 AESTHETICS:Leg press:2 sets of 5 @ 240Front squats:6 sets of 4 @ 105 Chins with various grips:Total of 50 repsStanding calf raises:4 sets of 20 reps Pretty happy with the session. rock bottom pauses on the squats. I will drop the weight slightly for next week, but up the reps. Summos felt way better than on wednesday. Pretty happy about that. I will keep at the same weight for the sumos but up the reps bnext week I think... Run out of energy so no russian drops this time around. I will try to do some extra next week. FOOD: 9:00 BCAA plus a half serving during the session.13:00 400 gr beef, 4 slice of toasts, 2 x casien+whey blend, 2 scoops of ice cream, creatinePlanning on ... 16:00 some crepes with 500 gr of cottage cheese and raisins, 2 scoops of casein+whey blend24:00 some chicken (300 gr) soup with dumplings, potato wedges... I am pretty certain I will have some sweet white wine later on tonight in the ballpark of 3 glasses perhaps... Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 18, 2013 Author Report Share Posted November 18, 2013 Week 10 Day 1 TRAINING: Squat rehab - Squat challange: Week 1, session 1 of 200: 120 x 6 x 3 sets (reps 1 and 6 paused)Skill work:Bench 90 x 6 x 3 sets Aesthetics:2 Board press 4 sets of 5 @ 100 than 1 x 4 @ 110Powerflies 3 sets of 7 @ 25Cable triceps overhead extensions 3 sets of 10Chins (various grips) 30 total repsDB biceps 21's 3 sets Ok session, despite not getting quite enough sleep over the last few nights. I had to train early this morning thus I did not have as much time as I would have liked to do some extra bits and pieces. Most of the wprk got done and I felt reasonably good during the session so I am happy for now. FOOD (so far...): 6:00 BCAA8:30 1 x casein + whey blend13:30 300 gr beef, 2 eggs, 2 casein + whey blend, 4 toast and some potato wedges. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 19, 2013 Author Report Share Posted November 19, 2013 Week 10 day 2BW 78.1 Squat challange - Week 1/52 session 2/200120 x 3 x 3single leg stuff to balance things out - 3 x 8 repsCardio - 30 minutes steady stateStretching and mobility work: 15 minutes, squat focused. Squats felt better than yesterday, as far as positioning and speed goes. FOOD:12:00 BCAA14:00 Chicken (300 gr) soup with veges18:00 2 x casein + whey 21:00 Chicken (300 gr) soup with veges, a few toasts, casein + whey, creatine Quote Link to comment Share on other sites More sharing options...
Northland Powah Posted November 19, 2013 Report Share Posted November 19, 2013 I think I did about 30 days in a row earlier this year when I broke a finger and couldn't do much else. It really worked well for me as well. If I had all the time in the world I would definatley squat every day! I used the squat nemesis program from Iron Samurai (If you havent haerd of him you should check him out. he's into IF'ing squats and oly lifts) basically you work up to a heavy single 'training max' then add in some auto reg volume work. I loved it. I've heard juggernaught training uses a similar methods but with bench and squat as well. Best of luck with your challenge! Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 20, 2013 Author Report Share Posted November 20, 2013 I think I did about 30 days in a row earlier this year when I broke a finger and couldn't do much else. It really worked well for me as well. If I had all the time in the world I would definatley squat every day! I used the squat nemesis program from Iron Samurai (If you havent haerd of him you should check him out. he's into IF'ing squats and oly lifts) basically you work up to a heavy single 'training max' then add in some auto reg volume work. I loved it. I've heard juggernaught training uses a similar methods but with bench and squat as well. Best of luck with your challenge! Oh really? Good on you for giving it a proper go!Yes, I've heard about the squat nemesis program but yet to try it. What I did at the time (and wouldn't do again) *fool* is I worked up to a daily max and thats all. Not quite enough volume and on top of that I didn't consider that my daily max would fluctuate and always tried to beat my last number. This was quite a while a ago and now I am aware of that the top number for the day should only ever meant to be a "daily training max". I also haven't added any back off sets following my top set. I think the ever increasing self imposed expectation of "doing better or at least the same" than yesterday caused me burning out. I found these sessions so draining I barelly had any energy left for benching let alone deadlifting.In addition to this the lack of volume (no back of sets) meant my progress stopped and I kind of peaked as oposed to progress. Not sure if that makes sense... basicly not enough volume = decreased work capacity over time. I also started to develop some decent patela tendinopathy/ osgood-schlatter type of problems ... Once again my faulth due to avoiding any self maintanence / mobility work. Live and learn I guess that time the daily squatting thing was still in its baby shoes only information I could find at the time was some John Broz Q&A that was helpfull ... and perhaps I did not "interpret" it the right way at the time. Live and learn I guess *blush*Still, some things really apealed to me at the time about it and I am hopping to tip the scales of cost vs benefit into my favour this time around. This is milder version, planning to squat 4/week with the occasional "extra" workout here and there depending on how I feel. I have quite a bit of time for my self over the next few weeks so I may find that occasionally I be up for it. Thank you for the well wishes *good* Week 10 Day 3BW 77.9 TRAINING: Squat challenge Week 1 / 52 Session 3 / 200120 x 6 x 3 sets single leg rehab work 3 sets of 6 reps Skill work:Summo 140 x 6 x 3 sets Bench 90 x 6 x 3 sets Aesthetics:Deficit conventional pulls 140 x 5 x 4 sets Shrugs with pause 100 x 7 x 3 sets Solid session considering I had to get up 5 am in order for me to get into the gym. I coudn't do everything that was planned (chins, russian drops etc...) so I will just have to make up for it down the line. Squats were ok, but on a few of my sumos my bum popped up a bit earlier than I would like it so. I haven't pulled conventional in a while and I certainly noticed it today.... something to work at. Food:6:00 BCAA + an other serving during the session11:30 Chicken (300 gr) soup with lots of veges, 4 toasts, 2 x casein + whey blend, some lollies .... about 50 gr 14:00 Coco pops, milk, 2 x casein and whey 18:00 Coco pops, milk, casein and whey, creatine... Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 21, 2013 Author Report Share Posted November 21, 2013 Week 10 Day 5 BW 77.7 TRAINING: Squat challenge - Week 1 of 52. Session 4 of 200:Squats 120 x 6 reps 3 sets. First two sets all reps paused (with belt) last set no pause (no belt). Video of second set below. Skill work:Bench 90 x 6 x 3 sets Aesthetics:Incline BB bench 4 x 5 @ 80, 1 x 5 @ 85DB incline press 3 x 7 @ 31sBB rows 3 sets of 6 - 10 reps1 arm DB row 2 x 10 repsUpright cable rows 4 x 10 reps DB 21's 3 sets 10 min stretching (squat focused) I am pretty happy with the paused squats. I got my self a new lever belt (same as my "old" one but a size smaller), getting rid of all those fatties meant I fall out of my old one... I am pretty happy with it so far. Black sued with black lever. Once you go black... FOOD: 8:00 BCAA11:30 Chicken (300 gr) soup, 500 gr potato wedges, 2 x casein + whey blend, creatine, fish oils 6 caps or so...Planning on...16:00 2 casein+whey blend, one slice of apple cake (I made it, f*ck yeah!) 23:00 Chicken soup, potato wedges, casein +/- cottage cheese with raisins ... Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 23, 2013 Author Report Share Posted November 23, 2013 Week 10 Day 6BW 77.6 TRAINING: Squat challenge ... Week 1 of 52 - Session 5 of 200 Squats:120 x 6 x 3 sets (belted)Skill work:Summo 140 x 6 x 3Bench 90 x 6 x 3 Aesthetics:Leg press 240 x 5 x 3 setsFront squats 100 x 7 x 2 sets Seated leg curls x 6 x 3 sets Russian drops x 3 x 4 sets Some ups and downs during this session. Most of the squat reps felt pretty good, but on a few I noticed my self shifting away from my strong side. I put it down to fatigue more than anything. I have been diligent with strenghtening my weak side, now I just have to give it time to catch up.Summos felt really good today. I felt like I could load my hips better on these than on wednesday. Happy for this.Bench was so - so ... expected it I guess ... being so close to my incline session. Front squats were intresting. First set went pretty good. I used my usual clean grip, felt strong and it seemed I was loading the rigt areas. On the second set I went with a bodybuilding grip and that made it so much harder for me. I had to be super perpendicular in relation to the floor in order not to loose the lift when coming out of the bottom of it. FOOD:8:30 BCAA11:30 Chicken (300 gr) soup with veges, Coco-rocks + lactose free milk, 50 gr of lollies15:00 250 gr of cottase chese with raisins + 1 tbl spoon of iceing sugar, 2 x casein + whey blend, potato wedges, 1 slice of apple cake, fish oil Planning on some eggs, potato wedges and casein for dinner... maybe some apple cake (last slice standing.... might as well put it ut of its misery) Last nigh I pretty much stuck to the plan... minus the cottage cheese/raisins, but I did have a glass of wine Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 25, 2013 Author Report Share Posted November 25, 2013 Week 11 (Last week of body recomp.) Day 1 BW 78.6 (went to the movies last night... now we know where the lollies ended up *blush*) Squat challenge Week 2 of 52 - Session 6 of 200 125 x 4 sets of 5 (no belt) Skill work:Bench 92.5 x 4 sets of 5 Aesthetics:Close grip floor press 5 sets of 5 reps 90 to a 100kgBB row 3 sets of 8 reps 60 to 80 kg Chins with various grips 42 reps in total at BWDB side raises 3 x 12-15 reps DB curls 2 drop sets DB 21's 2 sets Farmers walk 2 x 50 DBs x 3 times Stretching and mobility (squat focused):12 minutes. Pretty decent session. I was happy with the squats in general. Perhaps a better squat session than saturday's one (in general) but speed might have been better on saturday on some of the reps. Happy regardless, especially when considering the massive amount of DOMS I had after my last leg session. No idea why ...?!The floor press was way harder than anticipated. Highlighted a weakness for sure. Lets see if it contributes to some development in the next few weeks. FOOD:10:00 BCAA14:30 400 gr of beef (as coconut curry) with rice, 2 x casein + whey blend, 400 grof potato wedges, dates, fish oil, creatine, vitamin c 22:00 Possibly chicken soup, potato wedges, dates and some shake Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 26, 2013 Author Report Share Posted November 26, 2013 Week 11 Day 2 Squat challenge 2/7 of Week 52 / Session 200 Squats (no belt):125 x 3130 x 3135 x 3They felt decent considering I did squat yesterday etc... Stretching: 12 min shoulders. Food: 12:00 BCAA14:00 400 gr beef, yogurth, oats, sultanas, 1 x casein+whey blend, creatine, fish oil, vit cThinking of ....21:00 Beef + oats, dates, 1 x casein+whey, fish oil Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 27, 2013 Author Report Share Posted November 27, 2013 Week 11 Day 3 Squat challenge 2/8 of 52/200. Squats (no belt):125 x 5125 x 5125 x 5125 x 5Skill workBench:92.5 x 592.5 x 592.5 x 592.5 x 5Summo deadlifts:150 x 5150 x 5150 x 5 (belted)150 x 5 (belted) Aesthetics:Snatch grip deadlifts 3 x 8 @ 120Prone leg curls 4 x 8 @ full stackGood session, but run out of time. I had to start early once again, woke up at 5 and I was in the gym by 6 am. I couldn't squize everything into the session I neded to do before I left to clinic but got a decent amount of work done. Squats and deads felt ok. I ended up throwing the belt on for a few sets on the deads. This may sound funny but I need to practice with it on or I don't feel like I get much out of it when I am trying to max out. Food:6:00 BCAA11:00 2 x casein+whey combo, coco pops, cookies and some lollies *blush*17:00 Beef (300) + rice, creatine, vitamin c Planning on some chicken soup, potato wedges, creatine and fish oil, 1 or 2 servings of protein as well. Quote Link to comment Share on other sites More sharing options...
OnlyHuman Posted November 29, 2013 Author Report Share Posted November 29, 2013 Squat Challenge Week 2 of 52 - Session 9 of 200 Squats: 125 x 5 x 3 sets SKILL WORKBench:92.5 x 5 x 4 sets AESTHETICS:Incline BP 82.5 x 5 x 4 sets 92.5 x 3 x 2 setsHammer strenght millitary press 4 sets of 6DB side raises 3 sets of 10BB front raises 3 sets of 10BB rows 4 sets of 8 1 arm DB rows 3 sets of 10 - 20 BB curls 3 sets of 10 - 20DB 21's 2 sets Some light cable flys Some squat specific stretching approx 12 minutes. Squats felt below average. I put it down to substandard sleep and food yesterday as well as missing out on some squat specific stretching following my squat session. I ended up using the belt on the last two sets as well. I felt like I needed it. Rest of the session was ok tho. Done with my body recomposition challenge. I enjoyed it and learned a lot despite the fact that I have done IF for over two years now. I am still planning to drop 1 more BF % so I get to 8% than my aim is to maintain around that level of BF with a slow and steady muscle gain aproach. Looking at my own pictures I see a mille long of "wholes" in my aesthetic game, but keen to patch a few of them up the best I can. Hamstrings, upper back and chest development are just a few to mention. So the new goals are:Increasing my numbers/powerlifting total in the big 3.Maintain a decent body composition. (Fat doesn't lift them weights...)Smash out 200 squat sessions in 52 weeksIncrease aesthetics :-D I know some would say that a few of these goals interfere with each other, but I am pretty confident it is quite the oposite in my case. Trying to keep a low - ish BF will ensure I keep on point with my nutrition and prepear my meals in advance, cycle my carbs as well as hit protein macroes high enough each day. I think doing these have helped my recovery a tremendous amount over the last 11 weeks or so.As far as powerlifting goes, my squat numbers / 1 RM is lacking compered to those in my weight class, thus needs to be improoved. If my squat goes up my deadlift usually moves with it an equal or greater amount so if it all works out, I get to "fix" two of my lifts at the same time. Aesthetics - Well *pleasantry* ha ha ... In the past I have mainly focused on compoud movements and as much as I loved them and helped me to build my physique I come to realize that bodybuilding type work has its place (indeed an important one) in every powerlifters game. Getting stronger/bigger hamstrings, back etc can help me smash some decent numbers in the future. On top of this, I just want to feel good/athletic in my own skin. Thus, having a semi - decent overal muscular built / development is important to me. So.... SQUATS - ABBs and GUNS *i-m_so_happy* FOOD:9:00 BCAA12:00 Chicken (300 gr) soup with greens, 3 x casein + whey combo, coco pops, low lactose milkPlanning on:17:00 Subway 6" of classic chicken I think, 2 scoops of casein+whey blend (This meal is pretty much set in stone.) 22:00 Beef (200 gr), potato wedges, some yogurth, casein+whey blend, fish oil caps, vit-c, 10 gr creatine Quote Link to comment Share on other sites More sharing options...
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