Cool.

I was planning to keep it up with the deloads anyway, but now that I'm eating less I agree it seems like an even better idea.

Still managing ok on the diet, ate 80% of a bag of spinach and skipped a bread with my entree. I'm definitely hungry but it's nothing unmanageable. 215 by the end of the weekend imo.

Well, it's offiical -- I am not a genetic freak like saw; I've been eating lower calorie for like 3 days and it's already affecting me:

12/13 Bench Week 3 Cycle 2

5/3/1 Bench (1RM 275)
5x45, 5x95, 5x35
5x205, 3x235, 5x260 (est 1RM 293)

5th rep was really a struggle, ugh.

BBB Press (1RM 165)
3x10x95, 1x9x95, 1x7x95

Really burned through these (11 minutes total from the start of the first rep to the end of the last set) and I felt it. This was 5 pounds more than last week, so I guess it's ok, but I was hoping to get 5x10 here and then microload up. Meh.

1 Arm DB Row
5x10x75

Very hard

Last three exercises supersetted as usual:

EZ Bar Curl
10x65, 9x65

VGrip Tri Pressdown
2x10x85

Facepulls
2x10x47.5

I suck at facepulls, especially doing them in the midst of all the back work this program has every day. I'm kind of dreading squats tomorrow but I'm going to try to WIM it up; on the plus side I'm already down to 215.

Also my cholesterol came back at 160, which is down from 265 back when I started taking my statin back in March. Score!

Saw's just a dick.

Straight up

Yeah. F that guy!

Welcome to the club of actual humans Montecore, .

dick >> human

I Emma

wrong emma imo

12/14 Squat Week 3 Cycle 2

Another meh day:

5/3/1 Squat (280)
5x45, 5x95, 5x135, 3x185 (warmup)
5x210, 3x240, 3x265 (est 1RM 281)

Last rep kind of bent me over, bleh. Probably going to stick at this weight for the next cycle. Dieting sucks.

BBB DL (1RM 325)
5x10x185
This was appropriately challenging for sure; probably going to stick with this DL weight for the next few BBB DL weeks and try and groove it in a bit, then slowly add weight.

Hanging Leg Raises
5x12xbw

12/17 Press Week 3 Cycle 2

5/3/1 Press (1RM 165)
5x45, 5x75, 5x95 (warmup)
5x125, 3x140, 4x155 (est 1RM 169)

Meh, would have liked one or two more, which seems to have been a theme for me. Hopefully once the holidays are over I'll be able to get into more of a routine. I think I'm going to scrap calorie counting and dieting until the New Year starts; it's just too hard with people bringing over cookies and **** all the time.

Chins
10/9/7/6/6

Did these before bench because both benchs were taken, one by a guy doing a 20 rep bench and curl complex with the same weight. I was embarassed for him.

Bench
5x10x160

Harder than I would have expected, but still got it done. I'll probably bump up to 165 after my deload week is finished.

Curls as much as he benches?

That could be extremely impressive, .

Lol

Could be but wasn't; the exact opposite, as a matter of fact.

Yea Nov/Dec horrible time for dieting. lol. Really the only reason I'm RFLing - once 2013 hits I'll probably go more conventional diet.

12/20 DL Week 3 Cycle 2

5/3/1 DL (1RM 325)
2x5x135, 1x5x210, 1x5x245, 1x3x275, 1x5x310 (est 1RM 349)

Meh, had trouble keeping my back tight so I stopped. I'm still doing double overhand, but I feel like my grip is starting to affect my lifting -- is switching to one hand under really going to help, or should I just get straps?

Squats
5x10x155
+5 pounds from last week, really hard, but still quite doable.

Ab Wheel
5x10xbw

Not sure I'm doing these right; going to have to look at some more videos or something.

Mixed grip imo, but I guess it doesn't matter unless you're gonna compete.

straps

Just ordered some straps

deload week next week, then hitting cycle #3 in the New Year

Going to probably try and work a slight cut in there and tweak the BBB sets towards the 60% range

Mixed grip will *definitely* help. It makes a big difference over double overhand. That being said, straps make an even bigger difference (or once you get use to them). So having the straps is great, but if they get lost in the mail, go mixed grip next time (I'd do it throughout warmups so you can kinda get used to it, alternating which hand is over/under-handed each set).

Some solid weightlifting going on over here. I hope you are measuring your waist. You are probably recomping going from that loltastic volume from before to this decent volume workout.

Do you get a DL improvement with chalk/alternating/straps if you're not really in danger of actually dropping the bar? Like the overall strain is a little less, so your back has slightly more resources?

I have been thinking of the grip part of DL as a free ride so I am skipping the chalk as long as I can.

I'll definitely try it during warmups; I was considering doing it on my work set, but doing it for the first time with 300+ lbs on the bar seemed unwise.

I'm not measuring my waist, but I have noticed it's getting a bit smaller. I dropped 5 pounds pretty quick during a 1 week "diet", and once the new year hits I'll get back to it. Goal is 205ish but the time I head to the beach for vacation in mid March (220 now).

Chalk's helped me for sure, but my overall posterior chain/back development is relatively weak, so I figure shoring up the grip will allow me to move more weight and fail where I need to fail. Could be wrong, we'll see though

2013 is going to start off with me loco-/ook-tarding in an attempt to look like I even lift; 2 minutes rest between sets of compound lifts and 1 minute rest between sets of iso exercise. Today was my first day, and boy does my endurance suck (although I did finish the entire workout in under 50 minutes):

Bench 5x10x155
Machine Flies 2x15x110
Cable Crossovers 2x20x17.5
OHP 10/10/6x95
DB Bent Over Rear Flies 2x15x10
DB Side Raises 2x15x10
Cable Tri Ext (Pro) 2x20x65
Cable Tri Ext (Sup) 2x15x40
BB Curl 2x15x45
DB Hammer 2x15x15

Tried to keep it relatively light, but I still got fatigued, especially during the OHP. This is definitely going to take some adjustment but we'll see how it goes.

What happened to 5 3 1 bro?

5 3 1 BBB is very similar programming. Just add swings and a lift or two.

FPS if you ask me.

How many calories? Protein?

Never really felt 5/3/1, honestly.

Target is 250 g of protein per day and 2400ish calories.