Pretty damn impressive. Good work!

05/7/13

Bench
205x5
220x3x6

Squat
Barx8 (atg)
185x5
205x3x6

Weighted pullup
BWx15 (strict)
+20x8
+30x5x3

WOD
5 rounds
50 jump ropes
21 kb swings (65#kb)
10 frog leaps
5 hspu

Finished in 12:20.

Didn't do deadlifts today. Left with my jimmies super rustled. One bro was doing them and it looked like he'd be a while. I could have set up in another corner, but the guy had some form problems and three other bros kept stopping by and coaching him (one was a PT). Eff that. I am fine if one person stops by and gives me some pro tips to improve form and efficiency, but a potential gangbang was not on my menu today. Might go back tonight. I am a creature of habit. Maybe I should have just done them anyway and hoped someone gave me pro tips.

Plus side, Mrs. Rhymes is seeing some very nice increases. A few weeks ago she failed at 1ROM bench 60lbs, but today she banged out 3 reps, 6 sets @ 65lbs. Also steadily moving up in squat and deadlift weights, as well as decreasing assistance on pullups/chinups.

She was really ho-hum about spending so long in the gym, but seeing such nice increases so regularly has gotten her a bit excited.

Nice bench for being such a tinybro, bro. Get some 1.25 lb plates so you can do your worksets with an even more embarrassing weight next time.

Hahahaha I did feel like I was very much representing tinybros nationwide benching 220. That required me to have one of each plate

I'm focusing on 220 this week so that hopefully next week I can move up to comfortably popping out these high sets of 3 reps at 225. I know that once I'm comfortable busting out two 45 plates on each side I'll just set my eyes on the next goal, but right now I will feel like a boss if I can get to multiple comfortable reps of 225. What will that mean for my max 1ROM? Bump it up to 240??? 250?!!!

5/8/13

Warmup

Foam rolling, dynamic stretching, heavy punching bag, walkovers

Incline bench
135x10
185x5x2
195x3x2

Front squat
45x10 atg
155x5
175x3
185x3x2
195x3x2

OHP
95x5
105x5
110x3
115x3x2

OHP felt really good. Not sure if my previous weakness was due to a lack of coordination or if I've really made any strength gains, but

Deadlift
235x8
265x5
285x3
305x3
315x1

305 felt reeeeeeally good, like perfect. Could have done those all day. But I went for 2 reps at 315 and there was nfw. Might be at the threshold where I need to think about wearing a belt for DLs.

Ab work
Leg liftsx10x3

Running conditioning
8 rounds
:30@5mph, :30@10.5mph.
Hit 1 mile at 7:50. The intervals felt easy breezy. Will see about pumping it up to 11 or 12mph next time.

Walkovers
6" assist, 3x3

I want noods.

New noodz coming Friday, 1 month into my cut. Hoping H&F gives positive feedback. I cut my calories in half after the last eval (4k to 2k). Here's hoping it wasn't for nothing. I know I am thinner if for no other reason than my pants are looser (shirts are tighter tho, sick brag?).

Given your bench, you should prob be able to make decent gains with the OHP as you gain experience with it.

Goddamnit. The gym staff finally had enough of idiots kicking holes in the wall and have banned anyone from using the gym rings until they find the time to move the ropes.

5/9/13

Off-day, only went in for a little conditioning.

Did lots of walkovers. Gettin' easy at the current elevated assistance. But I have to drop the assistance incrementally. I've tried from the ground and a few inches feels waaaaaaaaaaaaaaay different.

Running conditioning (LOLrunning)
8 rounds
:30@5mph, :30@11.5mph
Hit 1 mile at 7:30.

11.5 still eeeeeeeeeeasy, but I kept it up until the end in case it turned out to get really hard towards the end. I'll do a 5/12.5 split tomorrow and should have a 7 minute mile in the bag.

05/10/13

Warmup

Foam rolling, lots of walkovers. Dropped the elevated assistance, feeling good. Hoping to get over from the ground next week.

Bench
185x8
205x5
215x3
225x2
235x1x2
240x1 (fail)

Squat
45x10 (atg)
185x5
205x3
225x2
235x1
195x3x2
135x8

Deadlift
245x5
275x5
295x3
295x3
225x8

Felt drained after the squats, and felt like my back was beginning to round at 295, so I 3-balled the heavier deadlifts and went back down.

Weighted pulled ups
+20x8
+25x5
+30x4
+35x3
+45x3
+55x2

A few more walkovers, but arms were pooped. I had trouble maintaining 3 rep sets so did a few reps leading with both legs and called it a day.

New noodz to follow.

Weighed in today at 180.6.

Updated noodz one month into my cut. Still seeing strength increases as weight and waist size drops, so ?

First pic taken after a three day food and water fast. Rage levels at maximum.



Here is me unraged. First pic relaxed. Second pic flexxxxxxxxxxxxxxxed.

15%...?

What's your height/weight again? We have extremely similar leanness levels, I might've gotten a little leaner recently, but I'll bounce way back up from Vegas.

5'11", 180.6.

Excited about the weigh-in today. 170s are in sight!!!

With dem love handles I put you at 16%. 27% post-pod method.

SM,

Got it. So looks like I'm losing 1%bf every 5 pounds. 12% or better is the goal. Guess that will happen around 160 lbs, assuming no significant recomp.

I feel like I am stalling on squats. Maybe ridiculous but with incremental increase in weight I expect to hit PRs every week. Might be time for me to post some vids and get feedback.

If I'm stalling because of my form, I need to make repairs.

If I'm stalling because I'm on a cut, not much I can do about that except make improvements at the stalled weight.

If I'm stalling because I'm doomed for weakness, all aboard the tinybro train toot toooooooooot.

*holds fist for fistbump*

Fat. Cut.

You can prob eke out a bit more on the squat, but as long as compliance is good with diet/recovery/training/, not much you can do. The squat is definitely hit the hardest for me (and I think many others in H&F) by a deficit.

*bumps fist, then throws up hands and walks away flabbergasted*

I did say trolling was okay.

Oh wait. You're not trolling

How important for recovery is it that I eat more on training days? For my first month of cutting I've occasionally hit 2200 cals on workout days, but often I manage to hit high protein markers around 1800 cals, regardless of if it's a work or rest day.

I think it's a fairly tiny rock. Sleep #1. Foam rolling/lax balling also more important. Consider deloading every once in a while if you feel too run down.

Will do. Thanks SM.

Weighed in at 179 today.



Looking like Yugo (or was it cha???) was dead on about my hammy problems. I thought man, it feels like I've torn something, but I've been steadily foam rolling and easing into dynamic stretches and voila, the pain is almost gone. Felt like a tear, but thinking now it was tightness. I'm guessing that adding in heavy squats and deadlifts when I began this log--same time the injury appeared--caused the muscle to tighten. When I apply hard foam rolling pressure to the lower quad and roll into the hamstring, it feels as though I'm releasing a knot.

Adjusted workout routine for the next few weeks to go through some Smolov jr. cycles. Might go back to my own programming afterwards. Or if results are sick might just re-up on more Smolov

05/13/13

Warmup
Foam rolling, dynamic stretching, walkovers

All exercises felt waaaaaaaaaaaaaaaaaaaaay easy, but I know the weight is going to increase quickly so I'm not going to complain.

Squat
155x6x6

Bench
185x6x6

Deadlift
225x6x6

Pendlay rows
105x6x6

Weighted chins
+45x6x6

HIIT running
5mph/12mph split, switch every 30 seconds.

Hit one mile at 7 minutes! Then quit. **** me. As a post-workout routine, I'm going to stop increasing the top split and steadily increase the bottom split. Should be hitting a 6 minute mile in a few weeks. On off days I'm going to increase the rounds, maybe go a couple of miles. The 30 second rest speed makes HIIT running a lot of fun. The rest of the world disappears. I have to focus entirely on the run. 30 seconds goes by quick. I have to be ready to adjust the speed.

Are you Smolov JRing every main lift + doing cardio...? This seems like a poor recipe.

Unless you're using lower %'s. Then I could see it being a pretty decent DUP setup.

He is cutting and doing every lift Smolov?? Lol. Reminds me of jonfon when he was doing Smolov on keto.

saw,

What are the potential negative consequences? Definitely not looking to poor recipe.

I'm willing to reconsider but at this point I almost always arrive and leave the gym with plenty of energy, and this is after doing high weight/high rep variations combined with crossfit routines post-workout while being on a significant cut. Well, significant for what used to be normal for me. Us fatties have plenty of energy to spare

What is DUP? My %s are calculated 10% beneath actual 1ROM max.