2 days later still a crazy amount of DOMS from squatting. DL should be fun today.

?? It didn't look bad to me. You mean the back angle and "folding"?



Your back angle, foot distance, toe angle, just gonna depend alot on your anatomy and **** you can't change. We can't squat like Lu Xiaojun, though it's a beauty!

One thing I still notice though is you should get your back straighter and your butt more under you when you unrack. I swear a sloppy (and/or untight, and/or timid) unrack and walk out saps reps.
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Idk I'd doubt your 23% BF from looking at your vids, esp at 158lb. how tall are you? I mean if you're not gaining any weight you just run out of real estate with gains.

Yeah I totally don't believe the scale. I thought it would be good for relative gains but it seems unlikely.

Without gaining weight I should run out of major strength gains at some point for sure but I should still be able to improve bf% and lean muscle mass as long as I'm still at a high % right?

Got to the gym and realised I forgot workout clothes whoops. Still went to my building gym to not waste a day, I have dumbbells a cable machine and a dip stand.

Db rows 2x12x25
Dips 2x8 1x4
Standing cable row 2x10x27.5
Shrugs 2x15x70
Db incline press 2x12x50 1x8x50
Cable rope pull down 2x20x27.5
Kneeling cable row 2x20x17.5
Lateral raises 1x8x20 1x15x10 1x20x6

Not the greatest workout but out in under 30 minutes

Really disagree with this at his (and most casual lifting people's) stage in the iron game. He can absolutely get leaner and increase his lifts at the same time.

Sure I agree that's true. He's done that already too (build and lose fat).

To what extent at this point, being on a small surplus vs maintenance increases gains, I don't think we could really say for sure but it's certainly significant.

I'm speaking from my personal experience (during beg. program) that not long after only being at maintenance (not on purpose just due to cautiousness) that I'd hit the wall with progressing. And that I blasted past it with upping cals a small amt.

Imo at this point the only potential reasons he shouldn't get to at least 165/225/315 for 5s on a beg. program would be lack of frequency of hard training and/or food.

More the former than the latter in most cases, IMO. Kind of an inherent issue with the statement though, as most beginner programs lack the hard training required to make the best gains after a few months. In other words, shifting to a higher volume protocol earlier on while holding the calories at maintenance or a slight deficit should result in further recomposition for a lifter in the early intermediate stage. Adding cals would likely increase the rate of gains, but it is probably not necessary and he may not want to get fatter at this point. The aesthetics gains are lower-lying fruit for the taking. He could look a lot better in a short time, but strength and muscle building will take a long time regardless.

Maybe I'll add an extra 100kcal packet of almonds per day Problem is my body seems to self regulate consumption pretty well, so unless I'm actively keeping track of all calories I'll probably just eat less overall. Keeping an accurate track is tough when I cook a lot, and even when I eat out, SF is very proud of having so few chains, there's rarely a clear calorie associated with each dish.

Sep 15

OHP w/ Lat Pulldown 5x10x55
3x5x100
1x5x80
1x10x65

This was an extremely tough lift, on the last rep got stuck for nearly 5 seconds but managed to get it up. Differently from previous stalls, even though this felt more difficult, I could feel my muscles engaging when needed. In the past it always just felt like once I couldn't do another rep my muscles had 0 power.

Not sure about dropping 15% to get 10 reps, I dropped 20% and barely got 5, at 35% I was able to complete 10 reps around RPE 8.5

DL
1x9x250 strp
2x3x250 w/o
1x5x185
1x10x135 P

Still amazed at how the paused set is still so ****ing brutal even though I haven't changed the weight for that in 3 months.

Curls 2x10x60 3x10x50
Calve Raises 5x10x185

75 minutes

Nothing like DL to remind me how fun it is to lift heavy, and curls are great for feeling the gainz

BP/SQ/Lunge/Pullup just puts me down with how intense each lift is (pull-ups are ok fun). If I don't switch to hypertrophy immediately maybe what I need is to change the programming to make that day more enjoyable.

kinda grunching this thread. How much do you weigh now compared to when you started?

A quick perusal of your log and you're doing some extra FPS stuff when you should just be grinding the linear progression to its conclusion.

I will also disagree with the notion that one should be aiming to lean out during their LP if they are over a certain bf%. That will be true for the obese, for sure, but you started at 160. So even if you're skinny fat, you're under-muscled, and it's a shame to let your novice phase go to waste.

If you aren't eating enough in SF, that's cray to me.

Your squats look totally fine.

been between 157 and 159 lb for 99% of my adult life, still in that range now

you probably just skimmed, despite talking aloud a fair amount here, 90% of gym time is spent doing the big 4 LP, and I'm running about as standard as possible of a beginner program.

To my knowledge, there are no really great science on beginner gains. While a lot of the advice is intuitive, suggesting that not being 100% optimal means I 'waste' the beginner gains seems a bit of a stretch. I'd expect the opposite, any gains I don't maximize now would just stretch into the period where improvement starts slowing down.

I'm not looking to compete in powerlifting, and strength is pretty far down on my goals, except as far as it helps me accomplish other targets. I know that by eating double I can lift more but that doesn't mean I should.

I feel like I eat basically non stop throughout the day I probably eat at least a snack at least every hour. I won't be getting through my restaurant list any time soon though.

Thanks about the squats, I guess I'll have to rewatch, it did look like I lost upper body tension.

Sep 17

BP
3x5x140
2x10x95

Squat
2x5x180
1x6x180

Focused on tightness and squats felt way better today.



70 minutes

Skipped the accessories, although I did buy a pull up bar and am doing slow 1-2 reps multiple times throughout the day

Nice work!


Sent from my iPhone using Tapatalk

+1

Thanks

Sep 19

OHP
3x5x102.5

Was feeling way stronger than even the lighter weights I've done in the past, thought I could get 6 for the AMRAP but last set was a bit weak with form breaking down early.



DL
1x9x255 strp
2x3x255 w/o
1x5x185
1x10x135 P

Glad I can still get the triples without straps (with chalk) but it is getting really hard! Video cut out half way:



Curls 3x10x60
Calve raises 3x10x165
Curls 2x10x50
Lateral Raises 1x14x15

75 minutes

Pretty ****ty session, didn't have enough focus or motivation, almost just gave up and walked away halfway through squatting, but at least I finished.

Sep 22

BP
2x5x142.5
1x4x142.5

Actually thought I might hit 6 on the AMRAP, but body just said no. Back to 127.5. Will be nice for the first time in a couple months to not be trying to set a weight PR every time I bench

Squat
3x5x185

Wasn't super pretty but I got it done. Didn't love my form, and have some back soreness where the bar rests, which hasn't been a problem for a while.

Pullups 5/4/3/0/2
Various grips, 45 seconds between sets.

Went pretty late yesterday, so had to rush to finish before the gym closed

Sep 24

OHP w/ lat pulldown 5x10x85
1x5x105
1x4x105
1x5x85
2x10x65

This was inevitable I think. I think I put in good effort, just too much weight. Back to 92.5

DL
1x8x260 strp
2x3x260 w/o
1x7x135 P

Rushed this one quite a bit, didn't think I could maintain form on the last set so gave up. Still feeling very ready for more weight.

40 minutes. Did the accessories at home.

DB Hammer curl 5x10x25
Standing calve raises 4x15x50
lateral raises 2x20x5

Sep 26

BP
2x5x127.5
1x9x127.5
2x10x95

Squat
3x5x185

Mostly as an excuse because I hate squatting, I took TC's suggestion of increasing weights every other session (when doing for a weight PR). Didn't love my form, could tell how much easier my good squats were vs my bad ones. Probably had a 6th AMRAP, but did I mention squatting sucks, didn't have the WIM.

Pullups 5/5/3/3/2

Given how much belt work I do now, should probably add some ab accessory on squat day

Just something to think about re:food.. If the progress does stall, upping cals by 200 (simply find a 200 cal bar with 15g protein or something), and seeing what happens for 3 weeks is only slightly over 1lb of fat even if it all converted straight to fat. Adjust food, adjust training, adjust food again, etc. until it starts progressing. Last I'll mention it, I was just reflecting on my own progress and thinking about it. But you're doing well, seeing lots of red/PRs. I like those drop sets too^

Some sets of abs might be a good idea either way, but doing belted work doesn't really neglect the abs. I think I've read that the belt actually increases transverse abdominis and oblique activation and somewhat decreases rectus abdominis activation in the squat. But the RA probably doesn't play an important role in the major lifts anyway, it's a spinal flexor.

yup, I've definitely put on ~1.5lb past couple weeks. Don't want to gain too much though, sort of have an arbitrary goal of 150 bench, 315 DL at which point I'd rather not gain weight just to lift heavier

intersting, maybe I had read bad sources

Sep 28

OHP
2x5x90
1x10x90
2x10x65

DL
1x8x265 strp
2x3x265 strp
1x10x135 P

During the warmup I starting have serious pain in my hand, felt like something broken. Managed to finish the session with straps and was able to do accessories so hopefully just something temporary. Got completely owned by the paused set.

Curls 2x10x60 3x10x50
Calve Raises 5x10x165
Lateral arm raises 1x20x7.5

Yeah, it's all in the source. Here's mine.

https://www.strongerbyscience.com/the-belt-bible/

(eta: I had it backward. The studies show that rectus abdominis activation is increased somewhat and external oblique decreased somewhat.)

Deadlifts look pretty easy. Add weight and get a more 3d angle next time. Either 45-degree front or rear.

They look easier than they feel I'll go for a better angle, today will show that I'm a terrible cameraman

Sep 30

BP
2x5x130
1x8x130
2x10x95

Not a super heavy weight, but took a video anyways since I feel the least technically proficient at this movement.


SQ
3x5x190
1x3x190

Body was feeling good, didn't feel fatigued, and wasn't hating my life at the end of these squats, so that was all nice. Decided to go for another set but racked up after 3; on my left side where bar is on my back I seem to have worn away some of the skin, making it very tender. I think thats probably because my other gym only has bars with knurling in the middle.



Pullups 5/5/5/4/5
Treadwall x5
Kneeling Ab Wheel 5x5

The bar speed doesn't really change at all from the first rep to the last. So that alone essentially means you had at least 3 more reps. You've got great genes for deadlifting, and I think you'll pull >405 within a year assuming you don't get hurt or go on some epic-length cut.

Don't sell me short, ~80 deadlifts in the next year, 5lb/session, should be close to 700ish

I don't think I'll get to 405 any time in the near future. I'd need a lot more confidence in my form to take on that sort of weight/injury risk. 1RM maybe. epic length cut is more likely!

Tried to do some chins yesterday but the ab wheel DOMS denied me.

Oct 2

OHP
2x5x95
1x7x95
1x8x70
1x10x65

DL
1x8x270
2x3x270
1x8x155 P

One of the triples were unstrapped, but I could tell the grip was hurting my form so switched back. Probably need a rougher bar to make that work. Cut out the first 75% drop set, I think that was mostly a waste of time.

45 degree angle on this video. I'm not sure if I'm extending my lower back too much, feels really tense for 10-15 minutes after deadlifting. Maybe its just a pump.



Curls 2x15x60
DB Hammer 3x10x25
Calve Raises 5x10x150 working on pace
Lateral raises 1x20x7.5

60 minutes