Brought my stuff, but didn't lift or really pay attention to food, so lol me.

30 total people at the reunion; took all the kids to the San Diego Zoo, Sea World, and Legoland. Great time had by all. Given that, this morning's weigh-in was pleasantly surprising.

6/13: 196.0

DL: wu, 5x325, 3x3x275

OHP: wu, 3x5x135
Standing Cable Pullovers: 5x12

Bench: wu, 5x10x155
Facepulls: 6x12



Felt pretty jetlagged this morning and was planning on not going, but decided to not indulge my innerEV and had another cup of coffee. DL felt ok but not great; hinge could have been crisper, back could have been tighter, but considering I took a week off and the LP continued, not terrible. Back to a one plate OHP, and added a bit more weight to volume bench. I'll take it.

6/14: 193.8

6/13 calories: 1612 (132 p/68 f/114 c)

Treadmill: 30:00 (2.25 miles)

GPEV (7 minutes per)
Wide grip Pullups: 5x6

DB Hammer Curl: 5x8
Rope Tri Pushdowns: 5x8

Bottoms up KB Press: 5x12

Ab Wheel: 5x7

I am horrific at wide grip pullups; obviously I need to do them more often. Thinking of running TC's BBM Powerbuilding program next week for a change; we'll see how it goes.

Another vacation July 7th; I think getting down to 190 should be doable by then.

How many days per week can you lift? Andy Baker's power building program is pretty sweet but it's five days per week. I would get the workouts done in under 45 minutes though

I too would like to subscribe to Andy Baker's power building program.

Busto,

Email me. I don't know if you'll like it though, not much frequency at all. It's kind of like 5/3/1 in frequency

Weasel,

I'd give it a try for sure; in general, five days a week is no sweat for me.

6/15: 192.4

6/14 calories: 1990 (172 p/ 73 f/190 c)

Squat: wu, 2x255, 2x265, 4x5x235

Bench: wu, 6x165, 6x185, 6x205, 3x6x185
Hammer Strength Row: 4x10

OHP: wu, 5x10x85
Facepulls: 6x12

Still kind of tired, plus the reduced calories are obviously affecting recovery. I was planning on something in the 3x5x275 range for squat, but there was just no way. Just decided to do a bit of volume at lower intensity across the board, which felt kind of ok. Weasel sent me the program he mentioned above, so I may run that beginning next week.

6/17: 193.0

6/16 calories: 1722 (124 p/81 f/166 c)

Went out to a birthday party for one of the wifeacore's employees on Friday; not sure about the calories, but I ate half a fried chicken and had three Belgian beers, so not great. Outside of an early Father's Day brunch yesterday, kept things pretty tight.

This is day 1 of the KSC powerbuilding program that Weasel sent me; it's five days per week, starting with one powerlifting movement (three sets across at either 8, 5, or 2 reps per set, rotating weekly a la 5/3/1) with higher rep, lower rest hypertrophy work bolted onto the end. Probably going to do triples instead of doubles for a while as per Weasel's suggestion.

Bench: wu, 3x8x185
Facepulls: 4x12

Incline Bench: wu, 155x8, 145x10, 135x9

Dips (@ bw): 16, 9, 8, 7, 6, 6

EZ Curl: 8x75, 11x70, 12x65

DB Hammer: 7x40, 9x35, 10x30

Walking: 1.5 miles (20:00 @ 4.5)

4-5 minutes between flat bench work sets, three minutes between incline bench, one minute rest between dip sets ("density sets"), and two minutes in between bicep sets. Pretty good pump. Probably going to stick with these weights on the assistance work for a few weeks and try to winnow down the rest time a bit. I'll do LISS on upper body days too, so my off days are actually off.

Scheduled for three sets of eight on deadlift followed by sets of 8-12 on tempo squats tomorrow, which will likely break me mentally, but we'll see how it goes.

Exciting. Good luck.

Wow that seems deliciously brootal from what you have posted so far. Double subscribed.

What are you going to do with calories as you get into it?

Thank you, sensei; I will likely still require your assistance. It very well might be, but if done briskly, the actual lifting shouldn't be longer than an hour, which will be a nice change. I'm going to keep the mini-cut going until I get down to ~188, then figure out what maintenance looks like and do that for a while.

How did you like the first day? For tempo squats, maybe start with a set of six and see how it goes. You might just want to keep the reps in that range since there is so much TUT. A set of 12 would take like 2 minutes and that sounds so awful and the weight would have to be so light.

Weasel,

I liked the first day. I'm still on the fence about the second.

6/18: 193.2

6/17 calories: 2203(194 p/91 f/201 c)

Lower (Hams/Calves)

Deadlift: wu, 3x8x275

Tempo Squat (3-0-3): wu, 165x8, 155x8, 145x8

Seated Single Leg Curl: 15x55, 12x45, 13x35, 11x30

Seated Calf Raise: 6x160, 8x140, 10x120, 14x100, 12x100

HLR (bw): 10, 8, 6, 5, 4

DL was tough, but probably had at least 2 reps in reserve for each set. Might have gone a bit over 5 minutes for the rest between the second and third set, but kept things reasonably snappy. Tempo squats were pretty soul crushing, and that was with the concentric portion being probably half a beat too fast for the later reps. I got light headed after racking the bar each time, so I think this is as much of a work capacity issue as it is a strength issue, as I kept the rest to 3 minutes between work sets. Density sets for the leg curls and calf raises, and a minute between sets of HLRs. Legs were shaking in the shower. Now steak. Tomorrow/Wednesday DOMS.

Kill it!

Ty sir.

6/19: 192.8

6/18 calories: 2047 (218 p/72 f/167 c)

Off day today. Not as DOMSy as I expected.

I forgot to mention that I'm back to my old hole on my lifting belt, which was nice. Going to try to keep things drilled down until/through vacation this July.

Congrats on drilling down into an old hole. Like 72?

DT,

Maybe 82ish?

6/20: 192.0

6/19 calories: 1976 (208 p/72 f/181 c)

Shoulders/Tris

OHP: wu, 3x8x@115

Seated DB Press: wu, 65sx5, 55sx9, 50sx10

Lateral Cable Raise: 18, 8, 8, 12

CGBP: wu, 175x8, 165x8, 155x9

Tricep Pushdown: 3x20

4.5-5 minutes rest between OHP sets; LsRPE was probably 8.5, so not terrible. 3 minutes rest between DB press and CG; started a bit high on DB and had to drop down a bit. Lateral raises were with descending sets with essentially no rest, so nice pump there. Pretty fun day. Other than lifting legs, this must be what EV feels like all the time.

Indeed. Good pump amped on preworkout mad DMAA super focused lots of volume. But, this workout was a bit weak even for my standards.

I forgot to mention 1.5 miles on the treadmill in 20 minutes too.

6/21: 193.0

6/20 calories: 2173 (195 p/66 f/156 c)

Made stir fry last night, so feeling a little bloated from the soy sauce. I also burned my right thumb and forefinger semi-badly last night (bowl I was tossing the cooked veggies into after cooking was actually touching the wok and I didn't realize it, so when I picked it up soon afterwards to move it, Korean bbq'd myself), so working around that was a bit challenging.

Upper Back

Widegrip pullups (bw): 10, 8, 7, 7, 6, 5

V-Grip Pulldown: 11x120, 2x10x120

Hammer Strength Row: 8x113, 10x108, 11x103

Cable Pullovers: 3x12

Facepulls: 3x20

DB Shrugs: 10x100s, 8x90s, 6x80s, 6x70s

Walk: 1.5 miles (20 minutes @ 4.5)

It's amazing how much easier pullups are when you're less fat (that's a free advanced tip for whichever noobs might be reading this). 1:45 to 2:00 minutes rest between the first three exercises; 50 pullups in 6 sets seems like a reasonable short term goal, then shave off a set and work back up. 90 seconds rest between the pullover and facepull sets, and then I ran the rack for shrugs -- just a few deep breaths between sets. Got everything done in a shade over an hour, so everything stayed pretty snappy.

Nice output. Are you doing that program as written for the most part or is this modified?

Thanks!

I'm doing it pretty much as written for now; we'll see how the next few months goes, I suppose. Not a ton of European travel so I should be able to mostly stay on schedule.

6/22: 191.4

6/21 calories: 2217 (222 p/51 f/187 c)

Felt tired/lightheaded walking into the gym today; apparently a caloric deficit can affect energy levels. Shocking.

Legs, Abs

Squats: wu, 2x8x245, 5x245

Leg press: 8x340, 2x10x310

Single Leg Extension: 16x55, 12x45, 10x35, 12x30

Standing Calf Raise: 17x110, 13x100, 12x90, 10x80

Ab Wheel: 10, 8, 8, 6

Squats were lolhard, and WIM was low to the point that I was actually fantasizing about how I was going to log how much of a pussy I was for EVing out on the set while still in the middle of the set. RPE looked like around 6.5 on video, but felt like ****. Three minutes between leg press sets, drop sets for leg extension and calves, and one minute between ab sets. Just ate my now re-normalized lunch (carton of egg whites scrambled with two eggs, 10 oz strawberries, and a small piece of toast) and feel a bit better. Rest day tomorrow.

Awesome. WIM it up next time.

Hope you're prepared for loco to show back up ITT now that you're doing leg press.

fakeb,

I plan to have the WIM for the next round of 8s; hopefully I'll be eating around maintenance by then and will have a bit of energy to spare, considering sub-190 seems like it's coming quicker than I expected (though I am going to Stockholm in a few days, so who knows what's going to happen there).

Re: loco's return, I consider this Weasel's fault for suggesting this program and your fault for not talking me out of it. I hope you're happy.