You said you were hooking up with all sorts of sweet chicks; so why aren't you chillaxing?

Alright. Eating lotsa protein. Rawr. I like it.

Quick summary of what I did today:

FS: 180x3x3 (75% of previous BS work set)

Notes: Easy. Not like 'yawn' easy, but nothing to hard here.

Press: 115x3x5

Notes: Glad I'm still able to do 115. Made it all reps without being close to failure, but was kinda tough.

DL: 315x5

Notes: Took about 3 minutes to do all of em. Pretty easy.

And that's all for today. Time to go eat!

Hmmm. I just realized I forgot to update my log last time I lifted. I was kind of hurt so I didn't do much, it looked like this:

Squat: 245x3x5

Bench: 135x3x10

1 pull up.

I had a pinched nerve in my neck and my left arm was super tingly and had no strength. It was really weird/lame.

But I feel better now, am about to workout and will update in a little bit.

Hmmm. I am not sure I am eating enough. I have been slacking at eating in general and def not meeting my cal/protein intake goals. I actually did alright in my workout today, but I think I need to step up my eating a little bit if I want to keep up the progress.

Today is the first day of the 2nd week on the 2 week cycle that makes the PPAN program. I am trying to decide if I want to do another 2 week cycle of PPAN after this of just go ahead and switch over to Texas Method. I think I am going to try to really take care of my self, get lots of rest and really do good with eating lots (of protein) and try to do another 2 week cycle before I switch to TM to make sure my lifts are higher. I dunno. We'll see.

Anyway, here is what I did today:

Squat: 250x3x5

Note: Meh. My form was sloppy but I made all without failure. Would be sweet to work up back to 275 for my 3x5 before switching over to TM and watching my 5RM go up 5 pounds/week. So that's the goal for now. We'll see how it goes.

Press: 117.5x3x5/5/4

Notes: I actually received news of a death in the family after my 1st set, so I had to leave. I won't get into it, but when I cam back to finish what I started I wasn't as warm or anything. Sad face.

Chins: BWx5/4/3

I'm tired, not warm, I suck blah blah blah, etc. My neck still kinda hurts, too.

/excuses

Anyway, WIM, life is good and all that.

Lots of WILL today, imo. Wanting It Lots Less.

Anyway,

FS 187.5x3x3

Bench 190x3x5

PCx failboat

Dunno dont curr

I'm going to bed.

Alright I missed my last workout because I had to go out of town for my grandpa's funeral. I think I'm just going to take this opportunity to switch over to TM. I've worked out a tentative template that's custom designed for what I want. I'm not sure exactly how good/effective it will be and I'm sure I will tweak it along the way.

It is supposed to increase the following:

Squat: +5 pounds every week added to 5RM
Bench: +5 pounds every 2 weeks added to 5RM
Press: +5 pounds every 2 weeks added to 5RM
Power Clean: +5 pounds added every 2 weeks to 1RM
Dead Lift: +5 pounds added every 2 weeks to 5RM

Here is the tentaive template:


Week A

Monday (Volume):

Squat: 80% of 5RM 5x5
Bench 80% of 5RM 5x5
Power Cleans 80% of 3RM 5x3
Chins: Body weight 5 sets to failure


Wednesday (Recovery):

Squat 60% of 5RM 2x5
Press 60% of 5RM 2x5
Pull ups BW 2 sets to failure


Friday (Intensity):

Squat 5RM (+5 pounds)
Bench 5RM (+5 pounds)
Dead Lift 5RM (+5 pounds)
Power Clean Ramp up to 1RM (+5 pounds)


Week B

Monday (Volume):

Squat: 80% of 5RM 5x5
Press 80% of 5RM 5x5
Power Cleans 3RM (+ 5 pounds)
Pull Ups: BW 5 sets to failure



Wednesday (Recovery):

Squat 60% of 5RM 2x5
Press 60% of 5RM 2x5
Power Cleans: 3RM
Chins: BW 2 sets to failure



Friday (Intensity):

Squat 5RM (+5 pounds)
Press 5RM (+5 pounds)
Rack Pulls 100% of 5RM 3x5


I was going to start in a a few minutes, but I got an invite to go to the lake to hopefully I will be able to get back in time to lift before I head to work. Shouldn't be a problem.

Given any thought to how you will be eating on TM?

Why have you chosen the same arbitrary amount for every lift? I mean: you must be able to add more to your DL than to your press.

Monday
Squats 5 x 5 (70% 1RM)
Bench Press 5 x 5 (70% 1RM)
Powercleans 5 x 3 (70% 1RM)
Weighted Pull Ups 3 x Failure
Wednesday
Squats 3 x 5 (60% 1RM)
Press (strict standing shoulder press) 5 x 5 (70%1RM)
Power Snatch 5 x 2 (70% 1RM)
GHD Sit Ups
Friday
Squats 1 x Max Reps (80%)
Bench Press 1 x Max Reps (80%)
Deadlift 1 x Max Reps (80%)
Pull Ups – 30-50 reps for time

What about something like this? and then add 5-10 lbs on bench, press, and clean and 5-15 lbs on squat and deadlift

Its from KSC at starting strength

Hmm I guess I was under the impression that I would add only 10 pounds every 2 weeks to my squat and 5 pounds every two weeks to my press/bench/cleans.

Unsure about DL, I might be able to add 10 pounds every 2 weeks, that makes sense.

As far as eating goes, I was thinking about doing something along the lines of:

Eating enough calories to comfortably increase my lifts, but not to the point where I am gaining a lot of BF.

I was thinking about doing 250g protein on off days, and then something like 400g on mondays, 300g on wed, and 350 on fri. Just as a guideline. It will be hard to actually meet those numbers, but if I shoot for that as a target, I think it will work out.

Alright miles says that won't be enough to increase my 5RMs after a while so I will have to increase what I do on volume/recovery day. I think I will just keep adding 5 pounds to everything until I stall on something and then adjust accordingly. As long as I keep increasing the weight, and especially the 5RMs I will be happy.

So today was the 1st day of TM and here is what it looked like:

Squat: 212.5x5x5 (80% of 265 5RM)

Notes: Form was very good, very solid. I guess that should be expected at such a lower weight. I guess this won't be enough stimulus to induce the adaptation needed to increase my 5RM, so I'll up the weight in this a bit over the next few weeks. As long as my 5RM goes up 5 pounds a week I'll feel good about it.

Bench: 155x5x5 (80% of 195 5RM)

Notes: Basically the same as squats. This probably even a bit easier, so upping the weight on volume day quite a bit over the next few days shouldn't be to hard.

Power Cleans: 155x5x3 (86% of 180 3RM)

Notes: Well I meant to do 145 which would have been 80%, but I wasn't paying attention and did 155, so oh well. That's closer to what I should probably be doing anyway. Form was decent, a little better as the sets went on, I was a little rusty but got back into it.

Chins: BWx5x4

Notes: Bleh. I'm tempted to switch my chin/pull up programming to my off days. It wouldn't be very hard to do, and it seems like it would be much better. I'll do some investigation on this at whether or not it's a good idea.

Now protein shakesssss!!!!!!!!

Not sure if anyone will find this interesting or not, but this is my gambool graph for the last 2 months, and I mapped out the correlation with taking ephedrine.

Actually taking pseudo-ephedrine, but w/e



Interesting imo.

Considering getting back on it, maybe ephedrine HCL in a few weeks.

adderall is the answer

Stopping ECA + 20mg of Benadryl for 7 days then getting back on ECA is the answer.

Yeah I think you are both correct.

Live and learn I guess.

<3 benadryl for sure.

What does the bendryl after stopping an EC stack do?

I am currently stacking and is this something I should do when I want to reset in a month of so.

Rule of thumb is to cycle it every six weeks or so.

As for the reason: Blah blah reuptake inhibitor sites etc etc ECA downgrades them etc boring physiological reasons here.

Yeah I was thinking more about total cals really, but sure, protein too

Well eating 400g of protein has a magical way of regulating the amount of calories you eat, just by how filling it is.

I mean, you could certainly vary a lot either way, but it would take some work. I'm just eating normal high protein foods when I can and drinking a butt load of protein shakes. I have had 8 shakes so far today (though the muscle milk ones are weak and have 25g protein only) and am about have my 9th before bed. That will get me at ~415g protein for the day. Granted I have been up for a loooong time and went swimming before I lifted. I think it will end up being around 3200 cals. I could get closer into the math but I think thats pretty close.

Basically I just want to keep my BW below 200 for as long as possible. It's been holding steady at >195 for quite a while now and I've been eating a lot more so we'll see how it goes.

I also just ordered a ton of stuff on amazon including 4 bottles of caffeine pills (lol) 4 packages of bronkaid (lolx2) and a 12 pack of the cookies and cream protein rush shakes (rip off but w/e)

One more shake and then bed time.

Yay!

RE: TM template, why do you press on the "bench week" recovery day, and also on the press week? I go bench bench bench, press press press. Not sure if it make a difference.

it comes from the examples in PPST. squat, front squat, squat and push press, press, push press. both times the midweek workout is fully loaded but a different workout. so it makes sense to bench, press, bench, and that's probably why the templates online are like that. it also makes sense in a "i don't want to not bench for a week" way.

eta: i missed what you were really asking. he made a mistake or is just making up random stuff.

Hmm I didn't realize that the midweek different movements were done fully loaded. I for some reason, figured they were just to add a bit of variation but done at light weight. You don't think that a ~90%+ 3RM FS 3x3 on recovery day is going to hinder your 1x5 on Friday?

(I never read PPST)

PS: sorry for log hijack

i'm just saying why i think the standard template has you benching on press weeks and pressing on bench weeks. but i do think as long as you use a lighter exercise that it won't interfere even fully loaded. like i don't think your front squat example would give you trouble - it's the example in PPST, actually. that said, i still used lighter loads.

ok, that makes sense now. thanks.

400 g regulates how much you eat, in that you won't eat too much. However, total protein is only part of the equation; # of calories matter as well. There's also the fact that you're only eating 400g one day, and you'll prolly miss your target. There's the additional fact that eating 400g of protein is pretty useless. 9 protein shakes? Jesus effin christ. Seriously?!?!?

Anyway, I was asking more because I was curious about your overall plan; caloric surplus, gain weight how fast, compared to expected lifting gains etc. Once again I have yet to see someone come up with a semi-reasonable answer as to how much is needed for TM.