loco, I'm surprised you didn't point out this this routine is woefully short on trap work. How is SM going to look like a Norwegian cobra without busting out some shrugs directly in front of the db rack?

+1, this is what I do. I didn't eat yet today. Eating here tonight will make up for it.

https://maudesliquorbar.wordpress.com/

Confirmed inclusion of shrug day.


Jelly.

2012-07-26

Bench Press
3x5x81.5 kg

Repeat from last time, where I failed the last set. Not close to failure now.


Sumo DL
Small wall of text analyzing my DL:



Push-Ups
3x10xBW +45 kg

Well at least the upper body stuff is going well. This is honestly hard enough to be a major lift and not assistance. Did some curlz to end the day.

Vids of DL to see cute T-rexy arms?

Btw, if you're not nomzing, RoFL is also acceptable apparently. So maybe try some of that.

Too lazy to upload, mebbe later. Didn't understand the last one :/

In other news magic online is pretty fun. I'm so leet at drafting.

2011-07-29

Somehow managed to drag my ass to the gym. Super low on WIM due to etc.


Press
5x59 kg
2x6x55 kg


Squat
5x107.5 kg
6x100 kg


Random stuff
- Back Extensions
- Curlz
- Fallouts

First day of RFL today, hurray. Prob need to lose roughly 10 lbs to get to ~10% BF, starting at 84.5 kg/186.2 lbs, starting at ~15% BF. So plan is to RFL, 2 weeks maintenance then 4 weeks deficit or so (1 lbs a week). Probably gonna transition directly into 5/3/1 after RFL just cause I'm bored as hell doing RPT/SS-esque type stuff. Will be doing Wendler's 4-day "simplest strength template". Or I might pull a busto and change my mind.

LMAO.. I was seriously thinking "soul gotta make up his mind" as I read that then I see the end :chathumb:

My plan has been pretty set all the time, it's just the execution that's been lacking...

Have you been going to the gym? Just wondering.

I lifted some trivial stuff on Tuesday. Lifting 3/week is not an option on RoFL so won't lift until Sunday (due to life stuff). Diet going fairly well, dark keto adaption times are over and now settling in for the remaining week. All my shirts/t-shirts fit well again. No water retention FTW.

2012-08-04

Ah, RFL. I honestly have little to no issues doing this now. It's weird. Anyway, today I did:

Lumberjackin'
- 3 hours of chainsaw work, kaber tosses (aka log flipping) and carrying/throwing lots of wood from one spot to another

At my parents' cabin. Had a cheat meal even though I didn't intend to this cycle because it was less socially awkward and food is nomz. Goddamn that was good.

Lifting tomorrow.

7 days of RFL done, 3.5 to go. Weighed in at 82.2 kg/181.2 lbs today, down from 84.5 starting out. I've never really lost a ton of water weight before on RFL so the swongs aren't too big going into and out of it. I somehow ended up drinking close to 2 bottles of wine on Saturday, oops. Very RFL.

Expecting to settle at ~82 kg/181 lbs or so when done refeeding.

Gonna toss my proposed workout scheme out here in case someone cares to give feedback. I've been thinking about a way to combine TM for squatz (cause who cares about lower body hypertrophy right?) and 5/3/1 for the rest for a while. Looking at SAW's log, I think I found a decent way to do so.

My goals are basically to get stronger/gain LBM while minimizing fat gains. I'd like to try a TM template for squats over 5/3/1 since it seems to work well for almost everyone. I want more bro work for upper body though.


Tuesday - 5/3/1 DL + Squat intensity
5/3/1 DL
1x5 squat intensity
3x10 back extensions/GHRs
Abz
Cardio

Thursday - bench 5/3/1
5/3/1 Bench
5/3/1-ish Incline Press
3x10 Curlz
5x12 DB Flyes
3x10 Triceps Pushdowns

Packing a lot of stuff in here cause I've never had issues with recovery from upper body stuff.

Saturday- squat volume
4x5 volume squat
3x8 RDLs
Abz

Prob gonna start with 4x5? Not sure. RDLs are a given imo. Might look a little light, I dunno.


Sunday - Press 5/3/1
5/3/1 Press
5/3/1-ish Close-grip bench
3x weighted push-ups
1x Kroc Rows
3x10 curlz
Cardio

"5/3/1-ish" means following a 5/3/1 template for the main assistance lifts as Wendler specifies in the 2nd edition. Difference is you don't do AMRAP on the last set, just the prescribed reps.

Will be taking deload weeks religiously every fourth week. Not sure how well that fits with a TM template.

Any feedback welcome.

This part sounds bad:

5/3/1 DL
1x5 squat intensity

unless you are not really going balls out on the dls

Yeah, I didn't like it too much either...didn't see a way around it though. I guess I could do squat intensity on saturday, squat volume on tuesday and DL on thursday? Seems like it's hard to find an optimal solution for squats/DLs if you're squatting twice a week like with TM.