9/9 Food

Energy 2247 calories (-828)
Protein 223g (113 from powders)
Net Carbs 195g
Fat 62g


9/10 -- 230.4 lbs 21.2% bf

Sleep Lo, Morning Treadmill Walking: 32 minutes 3.8 mph @4.5", Avg. HR 139, 550 calories

Yoga Flow, 600 calories


Energy 2545 calories (-530)
Protein 210g (129 from powders)
Net Carbs 298g
Fat 45g


Meh, sushi bowl for dinner kinda threw macros off. Just kinda happy to have carbs for dinner. Feeling a bit DOMSy today, which does not bode well for using that particular deload format again.

9/11 -- 230.4 lbs 21.4% bf

5/3/1 Squat 5's (TM 400 + backoffs)

Hang Snatch 4x3x75, 4x3x95
Zercher Squat (53X1) 5x45, 5x95, 5x135, 5x155
HBB Squat 5x225, 5x260 @7, 5x300 @8, 360 @9, 5x340 @10 (bad form), 5x320 @9.5 (bad form), 4x320 @9
Dips ladder 1->5, 10xbw, 4x10x+50 up to @10
Wide-Grip Pullup Frenchies (5 second pauses) 3x2.1xbw

Straight-Leg Trap Bar Deficit Deadlift (5XX1) 8x165+1.5", 6x215+3", 5x255+3"
Incline Dumbell Press (30 degree, (51X1)) 8x45s, 8x65s, 2x8x70s
Upright Rows 8x45, 8x145, 8x140, 8x135
Shrugs 2x20x255

Ab Wheel Rollouts
Kettlebell Swings 2x15x88


Really struggled on squats today. Think form was fine through the 360 single but went to hell on 340x5 and then got better only by the second 320 set. May have to reduce the weight.

Did a whole hell of a lot of sweating today. Much more than usual.

9/11 Food:

Energy 2429 calories (-646)
Protein 259g (157 from powders)
Net Carbs 156g
Fat 71g

9/12 -- 229.2 lbs 21.3% bf

Yoga Flow: 357 calories (more stretchy than usual)


Energy 2622 calories (-453)
Protein 262g (89 from powders)
Net Carbs 221g
Fat 66g

9/13 -- 231.2 lbs 21.9% bf

5/3/1 Overhead Press 5's (TM 197 + backoffs) + Weighted NG Chinups 5's

Overhead Press 5x105, 5x130 @6, 5x150 @7, 4x167.5 f5, 3x167.5 f4, 3x167.5 @10, 2x5x160 @9.5, 10
NG Ring Chinups ladder 1->5, 5x+45, 4x+80 f5, 5x+70 @10, 2x5x+60 @10s, 4x+60 (51X3)
Reverse Grip Bench Press (kilos) 5x70, 5x90 @8, 4x102.5 f5, 5x102.5 @10
BTN Press/Push Press 5x145/5x145 @10

Ab Wheel Rollouts, Zottman Curls, Hammer Curls, Low Cable NG Rows

Workout Calories: 873


Energy 2977 calories (-98)
Protein 264g (118 from powders)
Net Carbs 234g
Fat 102g


Took the wife for a half day hearing eval and picked out a hearing aid system for her. Seems like we're going to get something that will be quite helpful for her--it's expensive but then again this is what money is for (and besides, it's still about half what I had budgeted for it as a worse-case scenario) and this is a purchase we've been anticipating for several years as soon as it was determined her hearing function was no longer changing due to brain re-mapping. Treated her to a pizza lunch as a reward for her efforts...which sort of turned into my reward. I just don't eat the crusts then go with a minimal dinner for about breakeven calories on the day and still able to hit my macros. Sleep lo tonight.

Workout was fine other than not getting that 5th rep on OHP 167.5. Previous set had felt so easy I nearly tried 170 again.

Reverse-grip bench press missed a rep doing the equivalent of 226 only because the weight got off balance and I couldn't recover it--def had the fifth rep in the tank but getting irredeemably off-balance just appears an occupational hazard of this lift. Thankfully my spotter jumped in and grabbed it, but I also have safeties set up to prevent death or injury. Completed the set on the next try, and was going to do an extra top set anyway.

The BTN press/push press for a full ten is much harder than it sounds!

Chinups was hoping to go a little heavier today, but is what it is. There is some loss of strength in this lift when shifting to Archers for a while. Occasionally worked in some pauses at the top during sets before dedicating the last set to them and slow eccentrics.

Having trained it for a while, what do you think about the reverse grip bench?

It was my main bench until I stopped lifting consistently a few months ago and my PRs (such as they are) are all with reverse.

I had to do reverse as my main bench because it was the only way I could bench without shoulder pain. Prior to hurting my shoulder, I was never able to take a wide prone grip (i.e. powerlifting style). What is really interesting to me now is that, having trained reverse grip for 4-5 months and coming back from a layoff, now I seem to be able to use a wide prone grip no problem with no pain. So it seems to have had a rehabilitating effect, and may have improved my shoulder mobility.

I like it as an alternate, and I have actually been using it for warmups for the last year or so. It still feels a little awkward and I'm way behind my highs for regular, but it does give me a chance to meet people when I have to ask for a liftoff and explain what I'm doing. I haven't noticed a healing effect, but then I haven't gotten hurt either. Do feel it in my upper chest the next day. I think I'm going to work in reverse grip overhead press this cycle, too.

9/14 -- 231.4 lbs 21.7% bf

Deadlift SSPT + 5/3/1 Front Squat 5's (TM 281)

Front Squats 5x135 (53X1), 5x185 @6, 5x210 @7, 5x225 @8, 5x235 @9, 5x225 @9
Reverse Grip Overhead Press 6x75, 6x95, 6x115, 2x6x125 @9ish
Power Clean 2x3x95, 3x115, 2x3x135
Clean Pulls 5x95, 5x115, 2x5x135
Dead Stop Overhead Press (#7) 5x135, 5x145, 5x155

Sumo Deadlift (speed) 8x185, 6x245
Deadlift 5x315, 3x365, SSPT 6x1x415 + double on last rep
French Press 8x87
Skullcrushers 8x117, 6x117
Rack Pulls (above the knee) 2x5x475

Zottman & Hammer Curls here & there


Had to bail for a wife call midway through deadlifts (and dead stops), and only had a limited time once I got back. Cut the SSPT short because I really wanted to work in rack pulls today. Meh, they were kind of a nothing burger (the idea for them is to lower the pins each time until I feel comfortable lifting that weight off the floor, like at the end of the next cycle). Easily would have finished the full SSPT ten reps (I think, although this was my first time doing them with eccentrics) if I had time. May just redo the 415 SSPT next time with a full ramp-up and devote more sets to some lower rack pulls.

Reverse grip OHP turns out to require a really wide grip to be plausible. Just feeling it out; stopping at a weight where I felt the bar slowing down a bit.

9/14 Food:

Energy 2624 calories (-451)
Protein 270g (138 from powders)
Net Carbs 211g
Fat 63g


9/15 -- 229.4 lbs 21.3% bf

Wheelchair walking hills ~1.5 miles ~250 calories

Treadmill Walking 40 minutes 3.8 mph @5.5" avg hr <140, 713 calories

Energy 2870 calories (-206)
Protein 248g (77 from powders)
Net Carbs 181g
Fat 114g

9/16 -- 229.8 lbs 21.4% bf

5/3/1 Bench Press 3's (TM 294 + backoffs) + Pendlay Rows LP

Bench Press (kilos) 5x70 (31X1), 3x90, 3x102.5 @7, 3x112.5 @8, 3x3x120 @10, 9.5, 9.5, 2x3x115 @9s
CG Bench Press AMRAP 8x85
Pendlay Rows 10x135 (11X3), 10x205 (11X1), 6x255, 2x10x245
Cheat Rows 6x245, 6x295, 6x335
SSB Low Bar Squat (53X1) 5x175, 2x5x255

1-Arm Arnold Press 8x35s, 8x45s, 6x55s @8
Zottman Curls, Hammer Curls


Workout got interrupted 2x to run home and deal. Had to cut shoulder stuff, some CG Bench Presses, and hip thrusts. Probably could have done 3x270 today (after the first set of 3x265) but didn't want to risk it and was circuiting between 3 lifts at that point. Not bad under the circumstances.

9/17 Day off for Dr. appointment

I don't know why but I chickened out on the T. Said flat out I could have it if I wanted OR could try two other things less permanent, so agreed to try clomid for a month and check back and re-test. Also going up on the Trintellix so fully expecting my caloric intake to be in flux for a while.

People have been telling me I seem less tense and less stressed. I do not feel different, although I believe I've had fewer low lows. Can't really get going, tired and sleepy a lot.

Wondering if I shouldn't just call the doc back and say I'd rather just get on the T.

9/18 -- 230.6 lbs 21.6% bf

5/3/1 Squat 3's (TM 390 + backoffs)

Hang Split Snatch 4x3x95, 2x3x120
Snatch Pulls 2x5x95, 2x5x120
HBB Squat (35 second paused) 135, 155
HBB Squat 3x205 (53X1), 3x245 (31X1), 3x275 (paused) @7, 3x315 @7, 3x335 @8.5, 3x350 @10, 2x3x330 @9, 9.5
Dips ladder 1->5, 8xbw, 4x8x+75 up to @10
Wide-Grip Pullup Frenchies (5 second pauses) 2xbw, 3x2x+20

Snatch Grip Deadlift from 2" blocks (3XX1) 8x135, 6x185, 6x205
Incline Dumbell Press (30 degree, (51X1)) 8x60s, 8x70s, 2x8x75s
Clean-Grip Upright 1&1/4 Rows 8x45, 6x95, 6x115, 8x95
Clean Pulls 5x135, 5x185, 2x5x205

With the med increase, it feels rather like a weedwacker is going off in my stomach both when I eat and when I'm hungry. Some vomiting into my mouth today. Working out staves it mostly off but honestly bracing for squats felt just awful--I had decided to lower today's target to 350 instead of the original 360, but if all went well was going to go ahead and try 360 after...then I decided feeling like **** counted as "not went well". Form felt better today.

Dips were fine. I've started "cheating" by stepping up and starting the first rep from the top position instead of deadlifting from the bottom. Went pretty short rest to get to rpe 8 on the last set.

Accidentally misloaded a 10 and a 15 lb plate for my last split snatches...kept telling myself it felt uneven, without checking for some reason.

Kept Snatch grip deadlifts light because trying them out. Could have tacked on some SLDLs but was getting short on time.

Re: dips, how is that considered cheating?

Sick volume as usual; how long does all of that take you?

Probably a leftover rock climbing mentality; you're going to need to press out of the hole, but you're never going to back into the hole and press out again. Also, because it's easier? Easier to do the reps but harder to get in position for, so like I'm efforting to get in a better starting spot. Granted if I swapped a dip belt instead of just a dumbell it would also be easy to step up into that position.


Today 2:10 including wu. A bit longer than usual probably due to funky feels.

Trying Clomid or HCG first seems pretty fine/standard. Works great for some and not for others. My SHBG was so high that it just seemed kinda pointless.

I think when you get your levels up (either via Clomid or actual T if you go that route) you will feel night and day better on several fronts.

It is a bit scary taking the leap but it's worth it. Personally I had to make a change. The only thing that gave me apprehension was the kids aspect but I froze my jizz just incase. I think it's pretty unlikely it would even come to that though.

Thanks, feeling better would be great.

Yesterday was just spent feeling completely wiped. Several naps and no exercise, although I did go walk around the neighborhood pushing the wheelchair for about an hour. Fewer stomach problems.

9/20 -- 227.6 lbs 21.1% bf

5/3/1 Overhead Press 3's (TM 197) + NG Chinups 3's

Overhead Press (conventional grip) 5x115, 3x140 @6, 3x160 @8, 3x175 @9.5, 3x177.5 @10
NG Ring Chinups ladder 1->5, 3x+60, 3x+90, 3x+105, 5xbw, 2x+105 f3, 2x3x+90
Reverse Grip Bench Press (kilos) 6x60, 5x80, 5x100 @8, 5x105 @10, 4x105 @9.5
Push Press (5 second eccentrics) 3x165, 2x185 f3, 2x195, 2x1x200, 200f, 200

Ab wheel rollouts, Zottman curls, 25lb plate raises

I've been having some sporadic forearm pain, and read that may have something to do with false grip (which I use for most of my non-Gripz and non-BTN overhead pressing) so am going to experiment with using the thumb again and see if it dissipates. Was afraid it would result in weakness but today went fine. Original target was 3x177.5 but again decided to short it slightly with the intent of trying if all felt well--and it did! The 3rd rep was quite a grind--to be honest I thought about stopping several times during it and wondered at one point if I might not pass out but (spoiler alert) made it.

I had to run home for the wife in the middle of this workout then came back to finish. Did not interfere with OHP as I was already done, but it *did* screw up my chinups. Had just finished the opening set of +105 (which felt fine) and when I got back it was totally crappy so just dropped to 90. Bah!

Reverse-grip bench still going up linearly.

Instead of backoff sets for OHP or BTN press/push press like usual, decided to go with conventional push presses with slow eccentrics to get used to handling a little more weight. Felt a bit rusty but not terrible. I'll basically do the backoff sets tomorrow and will try to work in the BTN complex on bench press day.

Got the beast mode rep on video, a true RPE 10:

your arms tho!

Damn u looking fly,
like Superman, that ain’t no lie.

sick grind on the OHP, that's some nice WIM

+1

Thanks guys and gal. I was pretty pleased with that effort and I guess the arms are looking less noodly lately.

9-21 -- 228.4 lbs 21.2% bf

Deadlift SSPT

Clean Pulls 5x95, 5x135, 5x155
Reverse Grip Overhead Press 6x85, 6x105, 6x125, 5x135 @9, 6x135 @9
Sumo Deadlift (speed) 8x205, 6x275
Dead Stop Overhead Press (#7) 5x145, 5x155, 4x160 f5, 3x165
Deadlift 5x320, 5x370, 3x395, SSPT EMOM 10x1x420 (last 2 were really hard)

Rack Pulls (below the knee) 475 fff, 455 ff, 405 f


Weird workout; interrupted again (twice), legs were really feeling yesterday's push presses, had to call off front squats and skullcrushers, and a bunch of bonks on rack pulls (uhh...still a valid training stimulus though?).

Despite that, things went pretty well on the actual deadlifts and OHP backoff sets.

Picked up the wife's new hearing aids today and they are pretty neat. She can hear her own voice which is a big change and should help with speech practice.

Speaking of hearing, your push presses need more vocalization imo.

Wow. That is pretty awesome and pretty insane at the same time. I guess he really wanted that 336 push press. Maybe I'll just dub in some of his vocalization.

9-23 -- 228 lbs 21% bf

5/3/1 Bench Press (TM 294) + Pendlay Rows LP

Bench Press (kilos) 6x50, 5x70, 5x90, 5x105 @7.5, 3x116 @8, 2x127.5 @ 9.5, 127.5 @9.5
Pendlay Rows 6x95 (51X3), 8x185, 8x235, 3x8x255
SSB Low Bar Squats (53XX) 5x165, 5x215, 5x265 @10
Close Grip Bench Press 6x100 @10

Had to bail early. Getting annoyed with that pattern. Bench felt fine--Id already decided to try a double with the prescribed top weight instead of going for a higher single, but hadn't considered a triple (which I'll call a "maybe").

255 rows felt a lot better than last week. I'm a little below my expected weight but it is what it is.

I think I'll rename these "Murder squats" and I was really, really sad that I didn't get to the other two sets of them. Purposely not locking out at the top and not getting to a mechanical stop at the bottom.

9/25 -- 228 lbs 21% bf

5/3/1 Squats (TM 390)

wu Overhead Squats, Front Squats, Goodmornings, Muscle Snatch, Curls, Arnold Press, Klokov Press

HBB Squat 5x255, 5x295 @8, 3x335 @8, 365f, 345 @10
Dips ladder 1->5, 5x+55, 5x+90, 3x5x+110 up to @10

Clean Pulls 5x135, 5x185, 2x3x225
Snatch Grip Deadlift from 2" blocks (3XX1) 8x135, 8x185, 2x6x225
Wide-Grip Upright 1&1/4 Rows 8x45, 6x95, 2x6x115

Incline Dumbell Press (30 degree, (51X1)) 8x65s, 2x6x75s

Kettlebell Swings 2x25x70


Thought about skipping today--virtually sleepless night and a stressful day including delayed getting to the gym by two hours so wound up being there on an empty stomach. But, have been pretty consistent since the layoff so decided to keep to the schedule. As it was the 365 squat fail was a prolonged max effort and I felt completely gassed afterwards.

Dips were harder than expected but went OK. It is indeed easier to step up with the belt. Probably drained me a bit for incline press, which is fine.

More weight and volume for the Snatch-grip DL and I've now figured out how to get strapped up in my usual as-wide-as-possible snatch grip.

Forgot to do Frenchies.

9/26

Yoga


9/27 -- 227.8 lbs 21% bf

5/3/1 Overhead Press (TM 197) + 5/3/1 NG Chinups

Overhead Press (conventional grip) 5x115, 5x150 @7, 3x167.5 @8, 190ff, 185f, 2x1x175 @10, 10
NG Ring Chinups ladder 1->5, 5x+60, 3x+90, 1x+115, 1x+135, Drop only (2 second lock, 8 sec drop) 2x3x+135, 3x90
Reverse Grip Bench Press (kilos) 6x70, 5x90, 5x107.5 f6
Push Press (5 second eccentrics) 2x2x185, 205f, 205, 210ff


***ACHIEVEMENT UNLOCKED*** +50% bw chinup ***

Did not have it for today's OHP; could be a couple of things like the deficit or the new grip or coming off those heavy dips or even the snatch-grip deadlift's effects on back & shoulders. Weird that reverse-grip bench was fine though. Had to run home early so abbreviated everything.

bw+135 chin is unreal - great work.