Nope.

I'm just crazy.

lol

You started consuming tons of protein right around the time I upped my intake significantly. I remember seeing a G4S post maybe ~1.5-2 months ago that was discussing progress in gaining strength that said something to the tune of "When your protein intake gets high enough, it's like magic."

I'd bet that's where you got the idea.

Alright. Phew. Volume day. It was alright.

Here is what it looked like:

Squats: 225x5x5 (90% of 250 5RM)

Notes: I've decided to compromise on this, for a number of reasons. I think 265 was too high for me last time, but I am still doing 12.5 more pounds on my volume day today since I did it wrong last time. I will also be able to increase 5 pounds to my friday work set for a while pretty easily. And, I will still easily get to a 315 5RM before the end of the year.

Press: 110x5x5 (~90% of 120 5RM)

Notes: Pretty easy. I'm feeling pretty optimistic if this was easy. Hopefully I will be able to jump 5 pounds every 2 weeks on this. Not sure if I'll be able to, but I'm certainly going to give it my best.

Push ups: 5x10

Notes: I only took a few minutes in between sets.

I am trying to focus on not taking more than 5 minutes in between my volume day work sets, and I might try and work these down to 4 minutes. I read that it's pretty important to make sure to not take too much time in between sets on volume day so you can produce the necessary stimulus for adaptation.


Now I am going to go eat some steak. Omonomonomonom

Where did you read this? I recall Max Rippahoe saying the opposite in some radio interview, but he wasn't specifically talking about intermediate programming/tm. 225 sounds intuitively right for a 250 5rm, but why have you set your 5rm so much lower than it actually is? I shouldn't be asking this because I'm guilty of almost the same thing.

Taking longer then 5 minutes is fine while doing SS novice programming, especially as you reach soul crushing amounts for your work set. However, during intermediate programming it's important to make sure you don't take too long (5 minute cap I think) in between volume day work sets. This is part of the reason that volume works and creates the necessary adaption to increase your 5RM on friday.

I lowered my squat 5RM goal to 250 on friday because I think 225 was the most I could handle with good form today which is 90% of that. Just plan on increasing my friday work sets 5 pounds every friday, and I think that by starting at 250 I'll see decent gains for a while.

If we raced to 3 plate squat it would be like a mentally challenged cripple race where both competitors constantly keep stopping, stalling, falling down for no reason at all, or randomly changing directions and going backward.

No, I'm pretty confidently dialed in, I think it will only be mild tweaks from here on out. I don't plan on dieting or anything in the near future, which has been my bigest set back in progress.

I'll have a 315 5RM by Dec most likely, for sure by the beginning of the year. Barring anything weird like injury, or something unforseen.

Alright. Recovery day! Due to a bunch of other reasons, I really like today being recovery day, mostly because I have a lot to do and this workout is short. I don't see this changing any time soon, so I like it.

Here is what it looked like:

Squat: 200x2x5 (80% of 250 5RM)

Notes: ezpz, form was solid. Nothing to report

Bench: 160x2x5 (80% of 200 5RM)

Notes: ezpz, felt good

Pull ups: BWx2x4


Feeling good overall. I was a little sore yesterday, but nothing beyond the unexpected. My diet has been pretty mediocre, but I'm still consuming vast amounts of protein, and my body weight is staying at a steady 195. I feel like I should be WIM a little more on diet though, will try to make this happen.

I'm looking forward to moving this month. I haven't a place yet, but I'm narrowing it down and am going to do a lot of up close and personal detective work tomorrow evening. Danjah Zown Part 2 coming soon.

Also, a girl told me my legs are like rocks and she enjoys them.

Anyway, life is good WIM and all that.

UGHHH. RAGE. I tweaked my neck during the OHP today and it hurrrrrrrts. Bleh. I'm pretty sure it was on the last rep as I really struggled to get it up there. It hurts really bad and really sucks. I am hoping, and have faith, that a good nights rest will be all I need for it to get better. I can't even look to the right without really intense pain. If it is still like this on monday I will be making a trip to the chiro.

Anyway, I filmed myself today. Here is what it looked like:

Intensity Day:

Squat: 250x5

Notes: It didn't feel very solid, but when I went back and watched it, I wasn't as appalled as I thought I was going to be. It was harder then it looks.

Press: 120x5

Notes: Not 100% but I think this is a PR. I'd have to go back and check, I might do that later when I have some extra time. 90% sure it is. Still got a lot of work to do on this mess of a lift.

Rack Pulls: 310x3x5 (100% of 5RM DL)

Notes: pretty easy, the only thing that I was struggling with was grip strength. Oh well.


Well, I have a pretty cool place picked out to hopefully move into. It's a small house with an awesome AC (super important in this town with regular temperature during the summer of 110+) and a big back yard and sweet back porch/patio.

I will hopefully get all the work done on this and be there within a week or so. Highly looking forward to a bunch of BBQ parties. this fall before it gets too cold.

There was too much speed on the 1st press rep to struggle to get through 5, weakass triceps imo.

Maybe it's the angle of the video but you just look awkward doing the press, perhaps the grip is too narrow..idk.

As far as Low-bar squats are concerned, I'm not sure if they're necessarily a movement designed to go ATG with, you cave in big time with your hips/ass shooting back on the last few reps. The depth is sick but idk, just seems like it's causing some bad issues late in the sets.

"This video contains content from Sony Music Entertainment, who has blocked it in your country on copyright grounds."

lol

I'm never buying anything from record companies ever again, die die die die die die die


Seriously, they block a private vid containing some music? Jesus ****ing christ are these losers for mother****ing real?!?!?!?

/rant


How much do you pay for a house like that JF, if you don't mind me asking? How close to downtown?

I feel like you might have said something about this already, but is there a reason you're full-stopping at the end of each rep on the press? I know for me, the hardest rep is always the first, then the stretch reflex carries me to the promised land. I am, however, a noob.

What's your reason for A2G'ing LBBS? It seems like your losing a ton of tightness as a result which is why you often have such a buttwink.

H&F creepiness:

Do you live in AZ? I saw somebody who looked just like you while I was at work(grocery store called Fresh and Easy) about a month ago and almost said something.

No, lol NorCal here. That's funny though.

I've often asked if my squats are too deep, and I usually get the response 'well you are sacrificing good form by getting so deep, but as the weight goes up, your squats will naturally get shallower.' So we've been over this before.

However, I don't think they will get shallower naturally. I am going to try a bit of a wider stance tomorrow on my volume day to see how it is. Even though I usually maintain solid form on volume day I want to switch it around to a wider stance to get used to it, because this should limit the capabilities of how low I can go on my squats. So hopefully, somewhat self correcting.


Also, I haven't gained any weight in about a month. I RFL'd down to 190 (on the scale) for the 1st two weeks of Aug, and basically kept at a steady 195 once my weight stabilized after the RFL. It's been 195 or lower every single day since then. And I am eating A TON.

I am afraid that I am not eating enough, however. Is this possible? I feel like due to the fact that I am not gaining any weight, and my workouts are seeming to be a lot harder than it feels like they should be, it might be due to a caloric consumption that is too low.

However, I guess if I can keep the same weight and keep progressing on TM, even though every workout is really tough, I should be able to enjoy excellent recomp. I am already feeling a lot sexier over the last month and a half with my shirt off.

I really want to hold off on counting calories (still counting protein, obv) until I stall on TM and then make a conscious effort to ensure that I am eating enough calories with my protein quantities. But hopefully that will be a while until I have to do that.

Aren't your goals constantly changing or is it me?

Update on goals?

1/3/6/year

Yup. Pretty much every time I lift I change goals.

My main goal: Look good nekid.

So my short term goals are always shifting.

My main (medium term) goal for a while has been simply: progress on TM while keeping my BW at 200 or lower. I actually plan on sticking to this for a while.

As far as tangible goals I have set the following:

By 1-1-2011 I want to:

Squat: 315 5RM
DL: 405 1RM
Bench: 225 5RM
PC +Body Weight 1RM
Press 135 5RM
Maintain body weight 200 or less


The I'll prob start doing a moderate diet in spring to be leaner for summer.

Shrug.

Word.

Looking good nekkid is money.

I like the direction your going. I'd say put as much lbm on from now till dec 1 then maintain/cut for 3-4 months. Should be pretty sexy if you can add 10-15 lbs of lbm and keep most of it, after cutting the fat.

I wouldn't want to put on a ton of fat in an effort to add 10 lbs lbm but if it's temporary, 1/2 months then it's all good as log as your gains are strong.

Alright finished volume day today. It was sweet. I've also modified my current TM template:

JonFon's TM Template

I swapped weeks for my PCs because it makes more sense that way, I added in C+J on Week A Volume day, and took out the push ups because I want to start doing them weighted and haven't figured out what day would be best.

I am hoping that adding in C+J will help with my PC and press, plus they are fun.

So anyway, here is what today looked like:


Squat: 230x5x5 (90% of 255 5RM)

Notes: Felt a little bit easier than last week, and this makes sense. It was a smaller jump this week from last than it was the previous two weeks. I also focused on trying to only rest about 4 minutes in between sets, but I'm sure it was closer to 5. I think I am going to stick with this shorter rest period except for the last set, just so I can make sure my form is good enough. It was kind of sloppy on the last set today and was really a grind.

Bench: 180x5x5 (90% of 200 5RM)

Notes: My first 2 sets weren't that great, but my last 3 were much better. I had better form, better leg drive, my back was tighter and I had better starting placement. Basically I had more focus and WIM on my last 3 sets. I also focused on only resting about 4 minutes in between sets.

C+J: 135x3x3

Notes: Fun! The cleaning part was fun and easy, the jerk was a lot more challenging. They were all a bit sloppy except for the 1st rep on my 3rd work set. It felt really good, and also felt the easiest. I wish they all felt like that. I am hoping to add 5 pounds every 2 weeks to this for a while. I can't drop the weights or anything so it kind of sucks.

That's about it for me today, I'm going to drink a couple protein shakes before work and then eat who knows what there. Probably more protein shakes. Sigh.

Anyway, life is good, WIM and all that.

Alright! Great day today!

I am still currently sticking with My Current TM Template and I am enjoying it. Today was weak A Recovery day.

Here is what it looked like:

Squat 205x2x5 (80% of 255 5RM)

Notes: Pretty easy. I changed my form a little bit to have a wider stance which hinders my depth, but I didn't really like it. I'll have to try and figure out a compromise here. It was fine really, but didn't feel as natural I guess.

Press: 100x2x5 (80% of 125 5RM)
Press 1RM Test: 145 <------- PR BOOOYAH!

Notes: The recovery sets were standard. I think my form is improving a little. As I mentioned in the LC thread, I decided to test my 1RM and shoot for 135. It went up pretty easy so it went 140, 142.5, 145-FAIL, 145-SUCCESS. Very happy with this, especially due to my history of sucking really bad at the press. I'll credit it to the lunacy of my protein intake.

PC: 165x3

Notes: Today is supposed to be my ~3RM day and I think that's about right. I tried 175 and couldn't even do it once. I've lost a lot of strength/skill on this lift, but w/e. It will come back quick enough.

Pull Ups: BWx2x3

Notes: meh, W/E

I'm am going to meet up with my new lanlord in a few hours and discuss the arangements of my new house. I am looking forward to finally getting out of my Apt and into a sweet house. Will be awesome.

Now I'm off to eat (more) copious amounts of protein.

Anyway, Life is good, WIM and all that.

surprising that you got it on the second attempt and after doing three other singles at >90%. good job feign duel.

Sigh. Rough day today. I'm stressed because my work schedule is becoming increasingly ******ed/demanding every week, I'm trying to move everything to my new location + get everything like utilities and stuff straightened out in one day, and a whole bunch of other stuff. I also think that I hurt my right shoulder 1RM pressing a couple days ago and it felt awful today during squats. Combine this with the fact that I over slept today and I rushed through my workout and I'm just generally annoyed. I have to go to work in a few minutes for a ridiculous shift, at least I'll make a ton of money in theory.

So enough ranting here is what I did today:

Week A - Intensity Day

Squat: 255x5

Notes: First 3 reps were decent, 4th was a little mediocre and the 5 was a pretty terrible good morning. Sigh. I was hoping this would be easier, but due to a bunch of factors, including my terrible sleep schedule I'm not that surprised.

Bench: 200x5

Notes: Ugh. I barely made the last rep. It is def the closest i've ever come to failing a rep and still getting. It barely inched up to the top I was sure I was going to drop it on my face. Bleh. My form started off ok but got pretty crappy toward the end of the set as I lost tightness.

DL: 310x5

Notes: I did the 1st 2 reps pretty quickly and the last 2 pretty quickly, but I did take 2 small breaks because this was really tough. My form felt pretty solid though, so that's a plus.


So now I gotta shower, consume a bunch of protein and then head to work. Hopefully I'm not life tilted too much.

Anyway, life is good WIM and all that.

So I'm cruising Lyle's site and came upon this quote that seemed relevant to you: (from http://www.bodyrecomposition.com/mus...et-part-2.html)


Seemed to recall you asking questions on cites for protein intake vs other macros? Anyway, there you got one, plus links if you feel like reading more.

Oh ok thank you for that, that actually seems to be exactly the sort of thing I was looking for.

Yeah basically I just need to be eating more in general I think. I realllly sucked yesterday I prob barely had 1200 calories. Just wasn't feeling it.

I think I am going to take a couple days off before I start back on volume day again. My sleep has been totally messed up so I am going to take a couple extra days and hopefully get caught up for the last month or so.

I think that starting mid-week on my next workout week will be +++EV so I can actually have a shot at getting proper recovery.

It doesn't help that I only sleep 5-6 nights a week.