lmao smh

2509/219c/74f/250p

Going to try 2500 on/2000-2200 off and see how that works out.

Made a new scrod recipe with lemon, wine, and bread crumbs that worked out pretty well. Two roasted veggies, a bit of rice, and a Klondike and some purloined Easter candy from the minis for dessert.

193.6 this morning. Feeling good.

3/25

DL (SSPT Week 1, 360 working max)
2x5x135, 3x225, 15x1x235 (65%, 30 seconds rest between sets)

Front squat
10x45, 5x95, 3x115, 5x3x135

Single Leg Press
5x10x110

Leg Extension
2x20x110

Leg Curl
2x20x90

Adductor Machine
2x20x120

Standing Calf Raise
2x20x120

Doing the SSPT Yugoset protocol as per Weasel's suggestion; this first week was obviously pretty easy but I assume things are going to get harder as I up the percentage. Going to try to video two or three sets in a row next time to see if my setup improves at all, because I have trouble getting/staying tight on my first rep off the floor.

Front squats were pretty light at EOMOM and I'll add weight next time; rested two minutes between leg press sets and 90 seconds between everything else and no issues to speak of. I can tell I'll be sore tomorrow, but it'll be a good sore.

Did you figure out what you are going to do for the other deadlift day? You could do like rotating 3 weeks of Deficit DL, Pause DL, and DL with the plates on 45s so its like a mini block pull. And then just rotate 3s, 4s, and some 5s and do like 3 or four moderately hard sets.

I thought you had mentioned halting deadlifts too, but I'm up for whatever. Just rotate those four assistance exercises for 3s, 4s, and 5s over a 12 week block?

Ya you could do that. And you dont have to do 3s then fours then fives. Like for pause dl it will probably be better if you dont do 5s. So it would be like pause dl 3,4,3, deficit 4,3,5, halting, 4,5,4, block pulls 3,4,3. Or something like that. It doesnt really matter that much. But if you feel like block pulls arent helping you can replace them.

I don't really have a good feel for what helps and doesn't help my DL, but I think it safe to say that I could use improvement in most aspects of the lift so it can't hurt to try.

As long as I hit 405 by the end of the year I'll be pretty happy.

If you dont quit lifting, 100% chance you hit 405 this year

Meh, we'll see.

2550/232c/64f/250p

Had enough room for a second Klondike bar and a Hendrick's and tonic tonight, though I didn't have it on the floor because I'm not real enough.

For the thigh master go for heavy weight and low reps. Absolutely no reason you need to be trying to condition those muscles.
Getting pretty lean now, Damn.

KP,



Should be sub 190 soon enough, and I'll take the suggestion on the good girl machine into account on Saturday.

3/26

Ab Wheel: 4x8
LISS: 60 min @ 4.0 = 4.0 miles

2116/140c/69f/215p

Chicken thighs are good. Will be dadding solo this weekend as the wife has a bachelorette party where, no doubt, much scissoring will occur.

Poverty carbs. Dunno how you survive.

Bachelor and Bachelorette parties are ****ing awful traditions that need to be eradicated immediately.

But yeah I'm jelly of your ability to eat so few carbs without dying.

Eh, I try to eat more fat on low calorie days since it helps with satiety and I think I read it once on leangains, but that's a pretty light day for me regardless. It's kind of a balancing act when I'm eating 225-250 g of protein per day, because that doesn't leave much room for other stuff, but I can deal for two or three days out of the week.

My bachelor party was just a weekend in AC where we gambled for two and a half days straight, stopping only to drink and eat steak. In that context, I think they're great, but I think the bachelorette's future sister in law has scheduled a burlesque class. To say that my wife is uncomfortable with that activity would be an understatement.

Weight this morning: 193.0. Becoming slightly less fat. Adductors and abs are stiffer than BTM after he sees chache veins.

3/27

DF2 Warmup

Bench (paused): 10x45, 10x95, 5x135, 3x185, 2x205, 3x225, 3x235, 3*x245, 2x3x230

Superset A (90 seconds rest):
Standing DB Press: 10x5x50
Weighted NG Chin: 10x5x+10

Superset B (60 seconds rest):
DB Prone Raise: 5x10x15
Thibs Pulldown: 5x10x50

Superset C (60 seconds rest):
EZ Curl: 5x10x55
Skullcrushers: 5x12x55

Pallofs
5x12x35

Dude spotting touched the bar on the third rep after I explicitly told him not to; not sure if I would have gotten it up, but it would have been a grind. Abs and adductors were too sore to get super tight under the bar, but loosened up as the session went on. The DF2arding was hard (more from a work capacity standpoint), but I slogged through it; right brachialis was tight but I stretched it in between sets and press got less painful.

Ordered a hoagie (quad meat, but still) because you guys made me crave carbs. Thanks, douches.

Nice. I think we can all feel confident you would have nailed the 245 if you were eating at least at maintenance.

Still, ****ing spotters. Do you have a power rack you could bench in instead? I can't tell you how much happier I am never having to worry about a spotter costing me a rep.

Eh, maybe, maybe not; would have been close. There are two power racks, but none of the benches I could take in there are super great for benching. There's one non-adjustable one -- I'll give it a try, but I don't think it's wide enough.

2442/258c/65f/223p

Good point. I hope it's wide enough. Personally, I will take an inferior bench setup if it lets me safely PR without a spotter.

If I do deficit DLs, how big does the deficit need to be? If I just use 35s instead of 45s, is that enough? Same question with blocks pulls -- just do it off a single 45 plate, or do I need two?

35s are fine for deficits. 1 45 is ok for block pulls. 2 might be better but depends how thick they are. Doesn't really matter though

I'll see how I feel tomorrow before I decide which one to do; still kind of sore from Wednesday (sadly).

195.0 this morning. No hiccups with the diet, so it's probably just water retention from the hoagie meet. Concerns minimal.

3/28

LBBS
10x45, 5x95, 5x135, 3x165, 2x185, 5x5x205

Deficit DL
2x5x135, 5x185, 4x4x255

Leg Extension
2x20x110

Leg Curl
2x20x90

Adductor Machine
2x10x150

Standing Calf Raise
2x20x160

Still kind of sore from a few days ago so I kept the squats light; was able to keep me knees out even though my adductors hurt. Concentrated on keeping my core tight and resetting each rep for the deficit DLs and it felt pretty good; took a video of one set and my lower back looked solid.

Everything else went fine; as a nod to Kpewz, I upped the weight on the good girl machine, but I'm essentially stacked out at this point. Lol YMCAs I guess.

2641/250c/66f/240p

Half of the carbs and fat from dessert and my evening cordial

Just how I like it

2393/176c/80f/168p

Kind of a guesstimate since we went out for meatballs for dinner after the wifeacore got back, but I think it's in the ballpark.

Squeaked out a nailbiter in my hoops league semis vs. JF in a pretty high leverage equity spot, so that was nice; that it was going on during my main fantasy baseball draft to which I paid essentially zero attention was less nice.