Not getting enough sleep is pretty devastating for lifting, yeah

Well I'm continuing with the 'zero sleep' method of recovery. It SUUUUUCKS.

I ended up just moving most of all my stuff from the apt to my new house I'll be staying in. It will be awesome pretty soon.

I lifted heavy stuff allll day today. But it did make me feel good that it was a lot easier for me than it was for my friends.

Prob won't get back on TM until I feel like I've got at least a couple nights worth of sleep. I will hopefully do some assistance/maintenance/recovery work until then.

Ugh. My legs are extremely stiff and cramping up. I managed to bang out:

squat: 235x4x5

But there was no way I could another set of 5. My legs have never felt like this. Not sure where to go from here.

Also, my shoulder has been incredibly painful and I was stubborn and tried to do my press work set but there was no way I could finish it and it felt like I was just injuring it more.

I might just stick to bench and bench variations until/if it heals up. Very frustrating.

Hopefully I will be back on track soon enough.

Meh, I just dicked around with some weights today, didn't really do anything organized.

The only thing I really did was:

Front Squat: 225x1

I could probably have done 235.

I might turn into a bench monkey while I wait for my shoulder to heal enough where I can start pressing again.

It's not very fun right now. Meh.

Ok I have a question, if anyone cares to read and answer.

Here are my current minimum lifting goals, that I hope to achieve by the end of the year:

Squat: 315 5RM

DL: 405 1RM

Bench 225 5RM

Press 145 5RM

PC: 200 1RM

Barring injuries or something unforeseen, I am on pace for this, and don't see a problem. I hope to hit at least 4/5 of these, if not all 5 and possibly more weight on some.

Now, once I have reached these goals, I plan to eat at a very small surplus, basically dieting down, and maybe losing 20 pounds over the course of 4-6 months. This would get me around 12% BF or so, by my estimates.

Does anyone know what programming I would use once I have reached my goals, in order to maintain these weights while on a very moderate diet?

Would something like:

Monday: Squat 5RM, Bench 5 RM DL 1RM

Thursday: Squat 5RM, Press 5 RM, PC 1RM

Would something like that work? Would it not be enough stimulation? Would it be too much?

Anyway, anyone with thoughts please help.

You can plan things out all you want, but ultimately when you're doing something as difficult as dieting while lifting, you need to listen to your body and do whatever you can handle. Refeeds/ deloads become especially important, as is sleeping enough. And I've said it a bunch of times, people tend to obsess over the food half of the recovery equation, when sleep is just as important (and probably more important when restricting calories).

As far as your program goes it looks boring as hell, but it might not be a bad starting point. I don't think you'll be able to maintain your upper body lifts with that little volume though, so you might find yourself needing to add some accessory stuff.

Alright! Good day! Lots of vids! And if you aren't picky about form, I actually had a good workout! I didn't think I would have any time before work to lift, but I woke up way early and couldn't back to sleep so I figured might as well. Back on track.

Week B

Intensity Day

Squat: 260x5

Notes: Form got pretty bad on the 4th rep and was pretty awful on the last. I was trying to get shallower in order to keep tight, but I just can't seem to do. I'm going to really focus on form/depth on my next volume day. Hopefully that will help a lot.

Press: 125x5

Notes: PR here. My form didn't look that great, but with how hard the 4th rep was, I was really surprised to get the last rep up. My shoulder is feeling a bit better, but I don't think I could handle a volume day of pressing. I didn't make it on monday, I am glad I still got this. I also strained my right tricep a little bit and it hurts somewhat. Feels really tight.

PC: 175x1, 185x1, 190xFAIL, 190x1

Notes: Decided to move this out to my back deck where is has a lot more room than the tiny little DJ 2.0. Form feels sloppy, but this is tied for my PR. I'm happy I was able to get the weight up the 2nd time, I def used every ounce of WIM that I had. Especially since the last few times I tried PCs I really sucked. This makes up for it somewhat.

Rack Pulls: 320x3x5

Notes: Pretty easy. I could probably be doing something like 110% of my 5RM for these for 3 sets of 5. My grip was the only thing close to failure.

Anyway, out of tim! G2G to 2 work!

Life is good, WIM and all that.

+1

your knees are moving forward at the bottom. everything shifts forward, including the bar, which is why it's hard for you to not Good Morning out of the bottom.

RE Goals:

These goals are achievable. Anything is possible if you put the work in the DANJAH ZOWN(2.0)

srsly though. You are going to need to eat a ton and even then a 315 5rm is going to be work. Knowing how much emphasis you've been putting on losing weight I dont see how you are going to hit any of these numbers..

without roids... but prove me wrong.. WIM FTW

the squat and press goals are basically attempts to make current 1rm weights into 5rms in ~3 months? those two definitely seem impossible. that's the kind of progression you get a month or two into SS basically.

bench goal is dubious but not on the level of the press/squat. deadlift is likely doable. power clean is a lock.

jawn fawn i asked in my log if you had attempted broad jump greatness but you haven't responded.

I lol at myself every time I end up getting feed back.

WARNING: POKER ANALOGY

I'm just like stubborn donkey/fishy players who don't really follow anyone's advice all the way, and then go 'wai am i not winning gaise?!'

Sigh.

I didn't realize my goals were so close to unattainable.

FWIW, I'm making no attempt at dieting, and actually trying gain/eat enough to follow the progression on TM that I have set for myself. I don't mind gaining a solid 5 pounds over the next few months to realize my goals.

Is it really impossible to gain 5 pounds/week on squat for the next few months if I eat and sleep correctly? Is it really impossible to add 20 pounds to my press 5RM in 3 months?

I guess I really suck at knowing what my body is capable of.

Oh, and long jump. I was going to test it the other night, but when I set it up on my grass to measure I had some sort of mental block and couldn't get myself to jump with any effort.

Having said that, I imagine it would be around 8', maybe a little less.

I don't think its impossible. Hitting all 5 goals will be tough though.

Whats your 5rm pr?

I think my current lifts--->goals are:

Squat 265 5RM--->315 5RM
Bench 200 5rm--->225 5RM
Press 125 5RM---->145 5RM
PC 190 1RM--->200 1RM
DL 320 5RM--->405 1RM

1. Possible
2. Very unlikely
3. Very unlikely
4. Very likely
5. Very likely

Imo.

I could see press OR bench hitting a goal. Train the same lift every week with 2.5lb micro loading. Not sure if that's a good idea though.

Imo:

1. Unlikely
2. Very likely
3. 50/50
4. EZ
5. Shrug, prob not

I'm feeling a little rage atm.

So forgive me in advance. All are unlikely without a lot of work.

DL and squat wont happen. These goals are too lofty for you JF.

If you said 295 5rm squat and 370 1rm dl I'd say nh, gg you got this.

Like miles stated pc is the only goal with a chance.

lol i'm sure he can already deadlift 370.

i dont doubt it, I would be surprised if he could do any more than that

id like to see it though

he did 365 almost a year ago and there's video of that. it isn't very slow. that's why i said 405 in 3 months is "likely doable."

Obey the video, JonFon. Ignore those who put you down. If you want to squat 9000lbs in one week, you do it!

He also squatted 315 8 months ago with good depth and bar speed. It's much easier to regain strength you once had (even if it is at a lower bodyweight) than it is to pave the way with new PRs.

315 for one is not even close to the same as a 5r set

Juan Fauno's last squat video is really influencing my judgment of the squat goal. that looks right around a 5rm and he needs to add 55lb to it.