I have no idea what's going on anymore.

[ThePman]

It's the ultimate diet food, really. Nothing in it!

[runveerun]

and I'm sure there's protein in rum!

I'm disappointed in you Vee, months on no carbs has turned your brain to mush :pfft: You need to drink more booze to feed your braincells!

Nutrition Facts

Serving Size 1 Shot (25.0 g)

Amount Per Serving

Calories 56

Total Fat 0.0g

Total Carbohydrates 0.0g

Protein 0.0g

It's the ultimate diet food, really. Nothing in it!

nothing in it but calories! Calories and good times

25 gram shot? Who weighs their alcohol? :-s

[ThePman]

If you weigh out your shots, it automatically counts as clean food.

Been toying a bit with my post-meet training, which needs to cut back the hard PL work a bit, focus a bit more on upper-body pulling instead of the joint-wrecking fun of presses, and since I probably won't be doing any hard squatting for awhile, that means I'll have to make up for it with pulling. Which is fine.

Right now I'm looking at power cleans 3x/week on a heavy-light-med schedule regardless of whatever else I do. Les Mills actually has a platform and bumper plates, and they either don't care about me dropping weights or their staff just doesn't say anything about it, so I can actually put some work into these.

I'm thinking a set of two of heavy 5-6s on DLs on the heavy Monday session and maybe front squats for 2-3s along with the medium cleans on Fridays, which would pretty well cover the LB work (maybe some single-leg stuff on the light Weds session).

UB is looking like a ton of chins, one volume day and one day with weight up to a 1RM. I used to be good at these a few years ago (what else is new?), and I can still likely crank out a single with 40kg around my waist, but I'd like to level up.

Pressing work will likely be one incline BP workout for a heavy set of 10 and one 2-BP workout for 5-6s.

I'm definitely going to shift back to dieting as well; this particular arrangement should cover me for 3-4 weeks post-comp just to get some overall GPP work back in and round out some of the stuff I neglected or exploded.

After that, I'll probably switch back to a bodybuilding routine (what I call bodybuilding anyway, it won't be a bodypart split or a ton of exercises for sets of 10 reps) in order to really shred up while keeping the LBM and hopefully continuing to work towards my deadlift goal.

ps steinlager is good

[ThePman]

Did a little benching in the shirt tonight, next to last session before the meet.

140 goes up easy, 145 is shaky. It's not a strength issue fortunately, just grooving the shirt.

Hopefully it'll sort itself by next week. But I'm not too concerned, benching has always been shitty. As long as I hit my deadlift goal (or better) I'm happy.

[ThePman]

A little hunchback deadlift motivation from my bro-crush, Konstantinov

[SoaringSwine]

Konstantinovs? Never heard of him :^o

[steak]

some sound training there mr P Man and some cool vids...found the diesel crew bench press vid pretty helpful

[ThePman]

Gracias

Hit the last lower body workout last night.

Did a few sets of full OL-type squats with 60kg, nice and low just to get some blood in the quads

DL, four singles with 195

GMs, 100kg 3x6

and that was it. One more easy session in the shirt on Monday and then rocking* the Open on in a week.

* by rocking I mean taking my lifts, then getting drunk

[Old Bull]

Gracias

One more easy session in the shirt on Monday and then rocking* the Open on in a week.

* by rocking I mean taking my lifts, then getting drunk

Be good to catch up with you at The House

Travel Safe

[nate225]

All the best for the BBro PMan.

BTW the Metal Militia "Advanced Bench Press" is a good DVD for sorting shirted bench issues.

[ThePman]

For sure OB, will be a good time.

Cheers Nate, yall have fun at the NZSM too. I wish we could have made both.

[ThePman]

So I haven't done a thing this week. Was meant to get in the shirt on Monday for a light session, but couldn't be bothered for a few reasons.

Mainly just resting up and doing my mobility and stretching work. Looking forward to this weekend.

[rose]

How's that wodka?

[ThePman]

It's low-carb Speight's tonight

Don't want to get fat you know

[Roidzilla]

where do you train p-man? i saw sportsgirl and (i assume) you? walking into lesmills auks a while ago when i was walking out... do you train there regular?

[ThePman]

where do you train p-man? i saw sportsgirl and (i assume) you? walking into lesmills auks a while ago when i was walking out... do you train there regular?

Yeah, that's our regular spot.

[Sportsgirl]

where do you train p-man? i saw sportsgirl and (i assume) you? walking into lesmills auks a while ago when i was walking out... do you train there regular?

You should introduce yourself

[Roidzilla]

where do you train p-man? i saw sportsgirl and (i assume) you? walking into lesmills auks a while ago when i was walking out... do you train there regular?

You should introduce yourself

thatd be a weird sounding convo! -"hey pman and sportsgirl, im roidzilla". HAHA!!

im just a little dude tryna get big, so i blend in well at L.M... but hey if i see yous again i might pop ova :pfft:

[ThePman]

We got home pretty late last night due to travel and then a large Samoan meal, so I'll do the meet update.

I weighed in at 86.6kg, which is as light as I've been in years (literally, I never got that low even during my dieting stint a few months ago).

My squat was meant to be a cool 60kg due to torn VMO, but somehow I managed to get that red-lighted, so I figured I'd step up and do 65 on my second, which passed. There's a funny picture of this floating around Facebook right now.

Bench I'd just assume not talk about, since I got technical'd pretty badly here. My attempts were 130, 135, 135 - and I actually got the last one, pause and lockout included, only to find out after the fact that I'd wrapped my wrist too high on the palm. I would have preferred for that to have been brought to my attention in the prior two lifts, which were wrapped exactly the same way, but what can ya do. So bench bombed out completely.

The deadlift fared a bit better. I didn't bother with many warmups since I felt like I didn't need it; I did one single at 180 before going to the platform. I opened at 225, then did 240 on the second, which was my goal for the meet. It was a hard lift, so I didn't figure I had much left in the tank. Tried 245 for a third, but it didn't get very far.

Meh. I got the lift I wanted, so I can't be too worried over it.

Diana rocked it, despite a few setbacks as far as her being unfamiliar with IPF rules and judging, just like I'd hoped she would. It's good when she shows up and does well because it takes attention off my sucking

Otherwise it was great meeting everyone. I do want to say thanks to Warren and Ruth for putting on the event, because I know that was a ton of work, and we had a great time. It barely felt like we were there for 12 hours

[SoaringSwine]

Tough luck Matt "60kg" Pman :grin: . Shirted benching is tough in comps. Very nice deadlift though!

[Laver]

Wow I met you and didn't even realise,

Spoke with you in the lifters corner during the bench or deadlift; I had the backpack on. Good lifting mate and nice to meet you.

[ThePman]

Ahhh right

I'm sure I met a few people that I can't place yet haha

[Old Bull]

Otherwise it was great meeting everyone. I do want to say thanks to Warren and Ruth for putting on the event, because I know that was a ton of work, and we had a great time. It barely felt like we were there for 12 hours

Hey Matt,

It was great to meet up with you and Diana, thanks for making the Pilgrimage to The House for the BBro. Pretty awesome Deadlift the Perrymans have, you two should do a double Deadlift pretty close to a 1000lbs between the both of you :clap:

[SoaringSwine]

You sneaky mofo.

I think you forgot to mention along the way that you've written a fairly substantial book on training and have your own website.

It looks like a good read. Might have to read it when I get a break.

[ThePman]

So with the meet over with and nothing else for me on the horizon, I'm going to shift back to Being Pretty, which is to say that I'll be dieting and using more of a well-rounded approach to exercise.

I don't want to say "CrossFit" but that's a close enough description - a combo of strength/bodybuilding stuff and conditioning work.

For the time being I need to focus on a few things weights-wise, namely a ton of upper-back work and rehabbing this torn VMO. I'd also like to see about pushing up my power clean a bit, so those are my goals for the next month or so starting Monday.

It's looking to go as follows:

Monday

Cleans (programmed heavy sets)

DL (programmed sets)

Chinups (high-volume)

Conditioning: HIIT + complexes

Weds

Cleans 80% for triples

Box Squats for lighter doubles and maybe a backoff set of 5

Incline BP for sets of 10

Conditioning: Tempo ride on the bike

Friday

Cleans 90% for doubles

Chinups (programmed heavy sets)

GMs for sets of 5-6

Conditioning: HIIT/Tempo stuff on the bike, maybe complexes

I'll give this a month or so then re-evaluate, maybe shifting to an A-B-A, B-A-B kind of cycle for upper and lower body emphasis.

Diet will be back to my intermittent fasting method that worked so well for me before, leaving the morning for coffee and stimulants, eating between 1-10pm, and focusing on protein, veggies, and a little fruit.

I should probably set some kind of physique goal; I just calipered at 17% by the 3-site method I've been using, but there's certainly some water-balance issues going on right now so I'm not too worried about it. Once everything stabilizes I should be back around 89-90kg and maybe down half a percentage point or so. Ideally I'd like to hit down around 10% by calipering, but I'm also not going to go nuts with a restrictive diet, either.