5/29: 197.6

5/28 calories: Didn't log, but decently reasonable

Treadmill: 30:00 (2.1 miles)

GPEV (7 minutes per)
Lat pulldown: 5x12
EZ Curl: 5x12
Lateral Cable Raise: 5x12
Pallofs: 5x10

Food detox incoming.

5/30: 195.8

5/29 calories: 2070 (188 p/87 f/195 c)

DL: wu, 5x315, 3x3x275

Bench: wu, 3x5x207.5
Landmine Rows: 4x8

OHP: wu, 5x10x80
Facepulls: 6x12

Experimented with a wider DL stance, which obviously made my back more horizontal and made the pull longer. Not sure I love it. LsRPE was probably around an 8; I'll probably do 5 pound jumps for the remainder of my LP (maybe another 4-6 weeks, depending on how things go).

Bench felt heavy, which given poverty calories isn't a shock; getting back to 3x5x225 by the end of this LP could prove challenging. Feeling a bit of proximal bicep tendon tenderness while pressing, but nothing that impedes me yet. We shall see.

Reading up on that 5th Set program Evo is running - I may give that a go once this LP is over.

That fifth set program does look interesting to me also. What kind of warm up do you do on upper body days?

You mean what kind of warmup would one do before doing that programming? His recommendations aren't really that out of line with the recommendationsv you usually see (5-10 minutes of light cardio to get the heart rate a bit elevated, maybe a bit of mobility or core work if that's your bag). I walk a few blocks from work to to the gym, so I call that enough for my purposes. Maybe a few band pullaparts and/or the door stretch if my shoulders are feeling tight.

No, sorry, I meant what do you currently do. I have had a fewer shoulder flare ups since I got religious about doing about 5 minutes of dynamic shoulder stuff in addition to the normal light cardio to get blood flow going and I’m always interested in what others do.

Oh, I don't really do anything; my routines have been pretty full body oriented the last 18 months, and I have generally squatted or deadlifted first, which has proved sufficient for warmup and shoulder girdle stretching purposes.

Re: shoulder health, I try to do a bunch of upper back volume, which seems to have at least not hurt me. That said, I don't have shoulder problems doing even heavy weighted dips, so I may just have favorable glenohumeral architecture and it's a correlation/causation thing. I used to do a bunch of band pullaparts and one arm upside down KB presses in front of the TV at night, which I'm sure didn't hurt, but I've gotten lazy.

5/31: 196.2

5/30 calories: 2113 (215 p/61 f/191 c)

Treadmill: 30:00 (2.2 miles)

GPEV (7 minutes per)
Lat pulldown: 5x12
DB Hammer Curl: 5x12
Bottoms up KB Press: 5x12
Ab Wheel: 5x7

K.

6/1: 194.2

5/31 calories: 1962 (203 p/72 f/73 c)

Squat: wu, 3x5x265

OHP: wu, 3x5x130
Hammer Strength Row: 4x10

Bench: wu, 5x10x150
Facepulls: 6x12



Squat felt a bit heavy, although with the mini-cut that's hardly a surprise. Probably have 3x5x135 OHP in me before I belt up. Still some proximal bicep tendon tenderness from benching only, so I may Evo it up and switch to incline only if it continues.

Squat looks good. Tight. Nice bar path. Controlled. Nice pop out of the hole. You will return to your position as a power bottom soon*

*assuming you pay N1's friend her coaching fee

I'm ready to receive all of the creamies the Gods of Gainz are prepared to give.

6/2: 194.0

6/1 calories: 2135 (208 p/74 f/144 c)

Treadmill: 30:00 (2.2 miles)

GPEV (7 minutes per)
Farmer's Walks: 5x~25 seconds @ 85 lb DBs
Unilateral Kneeling Landmine Press: 5x10
Zottman Curl: 5x12
Dips @ bw: 3x12, 1x10, 1x9
HLRs: 5x6

Pretty k.

The minis' last soccer game of the season was this morning; they beat the other undefeated team 10-6 and scored all ten goals themselves. The other team had the best player in the league, who the boys played with two years ago when he was four and they were three, and it was heartening to see how much the boys have improved since then. Even though they could technically stay in this league for two more seasons (it's six and under and they turn six in a few weeks), we're going to move them up to the eight and under league next fall.

So, there were definitely some dad feels this morning; they knew I was proud of them because I gave them a quarter inch upward nod of approval instead of an eighth of an inch, and patted them on the shoulder once each while making a barely audible Dad noise of mild pride. I hope I'm not spoiling them.

A quarter inch is optimal imo. Doesn’t make them soft but probably keeps them off the stripper pole.

Sick. Good job minis and good job Dadeecore!

Agree with FB, Sqwats looked good esp on a cut. You may want to consider using some D ribose before you train. I use it and I think it helps a lot especially when cutting (10 weeks in on a 4 month recomp). Need Thremp to let me know if Ribose is real or not though...suppose to supplement ATP.

Questionable parenting at best...max is 1/8" imo...

I'll look into D-Ribose; thanks for the suggestion.

Re: the underlined, you may want to check the LC thread; Thremp got got.

I guess I'll have to I'll compensate for my parenting blunder somehow

6/3: 193.6

6/2 calories: 2298 (208 p/74 f/187 c)

Calories are kind of an estimate since I went to a cookout yesterday, but I had my standard high protein breakfast/lunch combo of two cans of tuna/bread/bit of cheese and a cartoon of egg whites scrambled with two eggs and some salsa before I went, then kept it reasonable thereafter. Another cookout today, so we'll see how that goes.

There is very limited evidence that d-ribose has an effect on muscle ATP, and it needed 50g a day for that

That's pretty impressive that the minis were dominating in a league where there are kids a year older than them. At that age, one year is huge. My daughter is a little younger than the minis and plays in a league where some of the kids are about 1-2 yrs older. And the skill difference is enormous.

My daughter is the youngest (we tried to get her in a league with a lower cutoff but it didn't work out) and also isn't that great, but even the best one that is close to her age is nothing compared to the ones that are almost 7.

Bottom line is that you may need to consider at least 3/8", that's some impressive stuff.

This doesn't matter at all but I'm pretty sure a wider stance makes a pull shorter. Like think when someone pulls sumo. The wider your legs get, the lcloser your hands are to the ground. Also I think the back should be more upright with a wider stance. Maybe that's why you didn't love it

Melk,

The light pretty much just turned on for them this season, and even a small advantage in mentality/aggressiveness or ball handling gets magnified hugely at this level when half of every team is four year olds. We'll see how they do next year, I suppose.

I didn't explain well enough, but I had to widen my grip a fair bit due to the wider stance such that I had to bend over more and pull further than I did previously. I admit I that could have been clearer.

6/4: 193.2

6/3 calories: 2484 (167 p/ 96 f/233 c)

Kind of an estimate given my family threw me a birthday brunch and then we went to a cookout for my niece's graduation, but I managed to keep it reasonable (i.e. one medium slice of ice cream cake).

Squat: wu, 2x5x270, 1x4x270

Bench: wu, 3x5x210
NG Chins: 4x6xbw+15

OHP: wu, 5x10x85
Facepulls: 6x12

Just didn't really have the WIM today; 270 felt like a house from rep 1, and even though it looked like, on video, that I had rep 15, given I'm leaving for a six day family reunion on Wednesday, not pushing it and jacking up my back seemed prudent. Probably just my inner Snitch. Bench was also super hard and at least RPE 9.5 on the last set. Seems like the mini-LP is coming to a close, at least while the caloric restriction is on.

Happy Birthday, old man!

to minis' soccer domination.

Happy birthday bud. Have fun on the trip.

Happy birthday Mr. Core. Are you going to lift on your vacation?

Still Monday in France, happy b-day! Or as we say here, bonne fête du fromage puante!

Thanks breauxs. Planning on trying to lift a few times and cardio a few times; hopefully it keeps my eating/drinking levels somewhat close to maintenance.

6/5: 192.8

6/4 calories: 2476 (213 p/100 f/193 c)

Yet another cookout; kept it mostly reasonable.

Treadmill: 30:00 (2.2 miles)

GPEV (7 minutes per)
Lat pulldown: 5x12
EZ Curl: 5x10
Lateral Cable Raise: 5x12
Pallofs: 5x10

Pretty k. Going to try to be no fatter than 195 when I return.