Think less, eat more

[Pseudonym]

:poked:

[FellowshipOfTheRon]

:poked:

inability to hold in food (throwing up shortly after eating), waking up with severe dehydration and crazy headaches through the day.. then lots of diahrrea last week kept me MIA for a bit. doc just said it's all probably related to food poisoning but this been going on longer than that, thinking i done something wierd to the system trying to force feed myself (lucky didnt take part in the food challenge)

 

back to gym this week easing in to it. hope to ramp it up again from next week, just need to fix my ability to take in food or i'll keep failing big lifts.

 

somehow i keep rolling in my sleep and waking up to a wierd click of my left shoulder hurts like fk like pinched nerve. who the fk gets injured sleeping

 

This weeks sessions suckd hard... had to start work early as doing a bit of long days. it was good to be back in the gym anyway. didn't test squat max last cycle but gonna kick ass this time. I will squat so much that gyzzbrah will feel the shockwaves and burst in tears at my strength.

 

Day 213 : Monday 9th February 2015

Week 1, Day 1 : OHP/Front Squats (didn't have time to properly do front squats)

Weight : -

Time : 30mins

• OHP 2x8x20kg, 2x8x35kg
• Close grip bench 3x10x35kg
• DB Lat raises
• Stretch

 

Day 214 : Tuesday 10th February 2015

Week 1, Day 2 : Deadlift

Weight : -

Time : 25mins

• Deadlift to single around 140-150 range : 5x60kg, 3x100kg, 1x120kg, 1x140kg,
• Deadlift above single -10kg for 4x1 : 4x1x130kg
• Pullups / Hamstring curls superset
• Stretch

[Pseudonym]

Damn, that sucks. Hopefully you're on the mend now though.

[FellowshipOfTheRon]

lol here we go, more problems to add to the list - hip flexor crap is back, but it wasn't as bad as it has been. i managed to click the pain away somehow today otherwise it was like something was constantly stabbing my hip. the lift itself was easy though which is good, was 2x8x72.5 working set to kick off week 1 on squats.

 

thursday also right hand ulnar nerve or something fkd up dunno what it is i can feel slight pinch up from shoulder then really strong from bicep elbow area up to mid forearm. don't think i tore anything didn't hear any pops and still have full range of motion all around. have had mild pain here before when doing close grip stuff and general benching but never so bad that it stopped me...i'll start doing 5-10min of mobility work before my workouts now i think. for now i can still feel wierd pain around forearm-bicep area pretty much can't bench over 50kg without loss of grip on right side

 

 

Day 215 : Thursday 12th February 2015

Week 1, Day 3 : Bench

Weight : 66.72kg

Time : 50mins

• Bench : 2x5x20kg, 3x50kg, 1x60kg, 1x6x50kg
• Chinups : 5, 5
• Stretch
• Go home and cry

 

Day 216 : Friday 13th February 2015

Week 1, Day 4 : Squat

Weight : -

Time : 40mins

• Squat 2x5x20kg, 5x40kg, 5x60kg, 2x8x72.5kg
• Leg press 4x10x79kg superset leg extensions
• Stretch

[Spacebound]

Ever thought about one of those hip circle things mark bell sells. Or some variant, they are pretty cheap anyway. Been thinking about getting one myself as my hips get pretty beat up and sore from squatting so frequently. EDIT: then you could order a slingshot at the same time, save on shipping, hnnnnnnggggg i want a slingshot haha

 

I would probably cry if i couldnt bench without alot of pain too.

[FellowshipOfTheRon]

k delayed a couple sessions for various reasons - biceps were still feeling fkd for bench day and more recently cut up my palm pretty bad on the main part where bar would grip from a mountain biking fall. all good though, nothing was broken just cuts and bruises!

 

Day 217 : Monday 16th February 2015

Week 2, Day 1 : OHP/Front Squats

Weight : 67.50kg

Time : 50mins

• OHP : 8xbar, 3x35kg, 1x45kg, x147.5kg, 3x5x37.5kg
• Front squat : 3x37.5kg, 4x3x65kg
• Close grip bench (paused) 3x8x40kg (hurt like fk, probably shouldn't have done it)
• Stretch

 

Day 218 : Tuesday 17th February 2015

Week 2, Day 2 : Deadlifts

Weight : 67.06kg

Time : 1hr

• Speed deadlifts : 2x5x60kg, 3x80kg, 4x3x107.5kg, 1x125kg (was going for 5 reps with this then bar slipped and callus ripped up a bit), 2x5x120kg
• Hamstring curls 4x12
• 20 min deep stretching

Wk2, Day 3 : Bench Day = Skipped due to bicep tendon / shoulders being buggered. Will catch up with this session next bench day and end up either doing bench testing a week later than usual or not at all on this training block unless arms/shoulders see significant improvement. 

 

Day 219 : Tuesday 24th February 2015

Week 2, Day 4 : Squat

Weight : -

 

Time : 50mins

• Squat : 8xbar, 5x62.5kg, 1x82.5kg, 1x95kg, 3x5x85kg (9rpe)
• Leg press super set with leg extensions (was running out of time)
• quick stretch

 

Schedules a bit mucked up now but will run with it, I guess attempt some OHP / Front squat tomorrow and hope all good. Cut in my palm was not too bad mostly healed now don't think it will open up, especially no if I wrap it I guess give it a shot soon and if grip is fkd then I'll have to deadlift with straps for a week or two on left side and find some alternative for pushing (1 arm stuff?). Shoulder mobility issue was more obvious when I was squatting so gonna work more to address that as it's most likely root cause of bicep pain in bench.  No idea how I lost so much mobility so quickly!

 

Eating is getting back to normal now too, weights still down a bit but I don't feel a difference in my strength levels at least. Might forget about weight gain for a while and strictly focus on eating as much as I can and getting stronger, will let my body decide what weight class I'll compete in for pans (forgot what its called lol) at the mount in august

[FellowshipOfTheRon]

Tried ohp but palm was too fkd, done some light cable stuff instead for that. Front squats pretty good feeling today. Recorded the 3rd set for form check.

 

Also legs were looking better than they have in ages took a pic to track how they're growing. Teardrop still not really there but the outer parts are growing like crazy

 

Put up log of todays workout tonight.

 

Squat vid be on this link when its uploaded :

 

 

Day 220 : Thursday 26th February 2015

Week 3, Day 1 : OHP/Front Squat 

Weight : 66.90kg

Time : 45mins

• Speed OHP - skipped
• Front squats : 2x5xbar, 4x45kg, 2x65kg, 4x2x75kg
• Behind neck press skipped
• Bunch of light cable work for rear delts / get blood flowing in triceps/biceps/around delts without causing strain
• Stretch

[FellowshipOfTheRon]

Deadlifts yesterday. Whole back is sore as, guess it's a good sign I was engaging my lats really well (though maybe relying bit too much on lower back and not enough on legs). Palm healing up nicely should be able to get back to benching tomorrow as long as that random bicep tending thing not giving me grief. Been doing about 5 min worth of pec stretch daily.

 

Still throwing up a bit every now and then after meals, not ideal..been averaging about 3 days a week at gym recently, definitely not as Wookie prescribed! Will get back to the usual when i can, for now my recovery / strength affected fair bit by not being able to take in quite as much food but going hard as I can still. Got blood tests back doc confirmed not some gastro viral thing. Got some heartburn stuff prescribed but hasn't helped really sounds like they don't know whats going on.  am I on that there annorexic time? 

 

Day 221 : Monday 2nd March 2015

Week 3, Day 2 : Deadlift

Weight : 66.46kg

Time : 1hr10mins

• Deadlift : 2x5x60kg, 5x100kg, 1x130kg, 3x130kg, 3x5x120kg
  
• Pullups - skipped to give arms more recovery time.
  
• Hamstring curls : 3x10x3pin
  
• Stretch
  

[GyzzBrah]

Br0 it's 5 singles isn't it?

[FellowshipOfTheRon]

Br0 it's 5 singles isn't it?

nah bro, 3x5 for week 3 deadlifts

[GyzzBrah]

He gave u a different program then

[maccaz]

He gave u a different program then

U prob get programs relative to how wrll you stick to it and how committed you are

So gyzz program prob copy paste from some 80s magazine

[FellowshipOfTheRon]

He gave u a different program then

 

U prob get programs relative to how wrll you stick to it and how committed you are

So gyzz program prob copy paste from some 80s magazine

 

lol shots fired!

 

 

Decent workout today, getting back in to bench, no majors I was extra cautious and fully in control all the way up and down, no explosiveness or bouncing/dropping down. I notice I have to focus more on picking up the weights with my triceps on right arm otherwise that bicep pain comes right back.

Remembered I hadn't trained Abs in ages and getting bit of a lazy gut, gonna start blasting those again. 

 

Day 222 : Wednesday 4th March 2015

Week 3, Day 3 : Bench (done week 2, day 3 today since missed last session)

Weight : 66.30kg

Time : 1h

• Bench press : 2x8xbar, 5x40kg, 1x55kg, 1x65kg, 3x5x55kg
• Close grip pullups : 4x6 (bw)
• DB Bench : 2x5x20kg... last set ended up being 3/4 rom because started to feel it in bicep again when approaching the lower end of the exercise (just before DBs touch chest)
• Seated rows palms facing : 3x15x39kg
• Triceps supersets light weights
• Ab circuit 5mins - didn't train in ages, cramped up when I stood up so had to spend 5 minutes just stretching that out lol
• Stretch

[Kalidane]

Are you saying the lack of ab training is the reason for my belly?

 

'Cos I'm thinking it's was rackpulls/deadlifts and being lean.

 

 

If you want a stronger core then woodchoppers and heavy lifts with proper ab engagement.  If you want pretty abs then lose fat.

 

I think I last trained abs in 1991 so yeah...

[FellowshipOfTheRon]

Are you saying the lack of ab training is the reason for my belly?

 

'Cos I'm thinking it's was rackpulls/deadlifts and being lean.

 

 

If you want a stronger core then woodchoppers and heavy lifts with proper ab engagement.  If you want pretty abs then lose fat.

 

I think I last trained abs in 1991 so yeah...

 

core strength and core tightness two very different things i've found. sure i can deadlift a lot more now than when i was doing 5 min planks but my pants are getting tight around the waist with more or less same body fat % lol also i'm wondering if lazy gut might have something to do with recent digestive issues.. just a guess, i'll try almost anything to fix it so i can go back to eating and 5mins of ab specific work at end of every session or 2 not so much sacrifice. 

[Kalidane]

How are you calculating your bf%?  I wouldn't do it whatever way you just replied.

 

I never have measured it, but I keep an eye on vascularity at a number of areas.  That's the measure that counts.

 

If you're bulking then who even cares?  Make sure you aren't like 800 calories over maintenance of course.  More of a lean-gains concept (though I haven't read the e-book so I'm just referring to the philosophy).

[FellowshipOfTheRon]

i'm not measuring my bf% by the waist measurement i just meatn to say that my belly pops out enough to tighten fit in pants - the actual internals pushing outwards, not layer of fat on top, kind of like the malnutritioned african kids lol. i've had it before, bit of stomach vacuum exercises , some planks and it's back to normal, this is something that from my experience needs specific accessory work that compounds just haven't done for me, not to try act like a know it all though thanks for your advice

[FellowshipOfTheRon]

Max testing next week gonna be good, atleast I know I can definately smash squats not sure of anything else lol. Haven't actually used the weight belt yet other than the one session when I tried to use it for deadlifts but couldn't figure out how.. gonna need to figure it out I'm sure it's the key for unlocking that secret max. if all else fails then atleast i still have  a sturdy belt to strangle gyzzbrah with at the lifting comp in august

 

Day 223 : Thursday 5th March 2015

Week 3, Day 4 : Squat

Weight : -

Time : 1h

• Squat to single : 2x5xbar, 2x3x60, 1x80, 1x100 (felt like 6-7RPE!)
  
• Squat walkout and hold - only done 10 sec of 120kg because some fag was using the actual rack so I had to use something with no safety
  
• Speed squats 8x3x60kg (also really easy, just 30 sec rest, genuine explosiveness from the hips today, found they are coming around well!) 
  
• Lat pulldowns 3x10 superset leg extensions 2x15
  
• Stretch
  

[GyzzBrah]

wait you squatted 180 what the f*ck?

[FellowshipOfTheRon]

wait you squatted 180 what the f*ck?

lol you shitting yourself right now ay... 

 

 

 

 

 

dont worry, it was a typo meant to be 1x80kg , but i'll probably be there after a coulpe more months? (hopefully) 

[maccaz]

lol you shitting yourself right now ay... 

 

 

 

 

 

dont worry, it was a typo meant to be 1x80kg , but i'll probably be there after a coulpe more months? (hopefully) 

 

when you take into account body weight you are lifting pretty good bro

357.5 @ 68 kg is 5.26 x bw  vs my 475 @ 100kg = 4.75x bw

 

i need to add 50 to my total to = your power:weight ratio brb give me a couple months can you keep totals where they are for now plz

[FellowshipOfTheRon]

when you take into account body weight you are lifting pretty good bro

357.5 @ 68 kg is 5.26 x bw  vs my 475 @ 100kg = 4.75x bw

 

i need to add 50 to my total to = your power:weight ratio brb give me a couple months can you keep totals where they are for now plz

 

lol thanks man i guess thats some good perspective, though i still wanna get heaps stronger and own that ratio ! i guess only bright side to being even lighter atm is if i keep / boost strength levels up i can compete in under 67.5 class without having to bother cutting and have even higher score. 

[FellowshipOfTheRon]

Not a single PR was seen that day Failed 105kg front squat, recorded it and can see where I went wrong. Looks like I was exhaling or something and didn't maintain upper body tightness. The upper body pretty much caved in as I reached the bottom of the movement and I fell forward. Form is better on front squats (compared to last montH) on the old PR at 100kg though so I'm happy. Probably could have done the 105kg if waited  3 min and reattempted but something about failing just throws me off a bit. OHP was pretty crap, as expected. The pains are mostly going away but felt that gentle clicking on the descent which made the movement feel pretty ugly. Next rotation gonna get 105-110kg front squat.. definitely gonna smash the old back squat PR on Friday, not expecting much from bench this time around though. 

 

Day 224 : Monday 9th March 2015

Week 4, Day 1 : OHP/Front squat max testing

Weight : 66.66kg

Time : 1h20min

• OHP to max then -7.5 for 2x2 : 2x5xbar, 5x30kg, 2x40kg, 47.5kg fail (lol) , 45kg fail (wtf?), 2x2x42.5kg
  
• Front squat to 1RM : 5x35kg, 2x55kg, 1x70kg, 1x85kg, 1x95kg, 1x100kg (old PR), failx 105kg, 5x60kg. 
  
• Close grip bench : 3x8x30kg
  
• Behind neck press 
  
• Stretch
  

[Realtalk]

U prob get programs relative to how wrll you stick to it and how committed you are

So gyzz program prob copy paste from some 80s magazine

LOL.

[Realtalk]

So is it Ron v Gyzz/Guru in August still?

What is the comp ipf novice?