Good job, bro.

FYP

Plan is to really keep the fat gainz at bay this time, for once.

100-200 kcal surplus
????
Profit

YES.



Running slightly below expectations ATM.

5.10.2015

Biking
22 kms

-2 °C in the morning. WTF, it's barely October yet.

6.10.2015

Bench (7x7 @ 75%)
7x7x71 kg

2:30 -3 min rest between sets. Tuff.

Yates Row
3x10x80 kg

Rest 2:30 between sets.

Front-Squat (4x3 @ 80%)
4x3x76 kg

Rest 3 min between sets.

BB-Curls
1x21x25 kg

Weighted Planks
1x5x10s @ +30 kg

7.10.2015

Biking
22 kms

-6 °C...
I need to get fat, pronto, to keep myself warm.
Or wear more layers of clothing. One of the two.

8.10.2015

OHP (7x7 @ 75%)
7x7x48 kg

Lowered the 1RM a bit.
3:00-3:30 rest.
Tough, but doable.

Weighted Chins
6 @ +20 kg
7 @ +15 kg
8 @ +10 kg

Regression is real...
4 min rest.

BB-Curls
1x22x25 kg

Weighted Side-Planks
2x5x10s @ +20 kg (one set each side)

Workout barely took me an hour but left me feeling dead.

K, guise.
It's been a while. Been busy with vacation, travels. all kinds of life stuff, etcetc.

Been lifting twice a week, 'cos that's all I have time and energy for between work, social stuff, family obligations etc.

In addition to that I feel like physical recovery's becoming an issue with me cycling 100 kms a week plus playing floorball on Saturdays (K, this one is not really strenuous at all, but nevertheless).
Need to start sleeping more at least.

Also contemplating starting to play badminton every Tuesday with a bunch of colleagues. Maybe. Mabe not. We'll see.

So twice a week it is, with lifting.

Brb, dropping an update bomb.

10.10.2015

DL
15x1x120 kg

Incline-DB-Flyes
5x12x15 kg's

SS with

DB-Hammer-Curls
5x10x15 kg's

Power-Shrugs
3x12x155 kg

DB-LTE
2x12x10 kg's

Ab-Wheelin'
2x10xBW

14.10.2015

Bench
6x6x76 kg

Front-Squat
3x3x81 kg

Yates Row
3x12x75 kg

BB-Curls
1x21x25 kg

Weighted Planks
1x5x10s @ +30 kg

18.10.2015

DL
12x1x127.5 kg

OHP
6x6x51 kg

BB-Curls
1x25x25 kg

That's it, was short on time, 'cos partytime.

22.10.2015

Bench
5x5x81 kg

Front-Squat
4x2x86 kg

Yates Row
3x12x76 kg

BB-Curls
1x22x26 kg

Weighted Planks
2x6x10s @ +20 kg

25.10.2015

DL
10x1x135 kg

OHP
5x5x54 kg

Power-Shrugs
3x12x160 kg

BB-Curls
2x20x26 kg

SS with

Weighted Side-Planks
4x5x10s @ +15 kg (2 sets per side)

29.10.2015

Bench
4x4x86 kg

Front-Squat
3x2x90 kg

Yates Row
3x12x77 kg

BB-Curls
1x20x30 kg

Weighted Planks
7, 5 x 10s @ +20 kg

1.11.2015

DL
8x1x140 kg

OHP
4x4x57.5 kg

Power-Shrugs
3x12x162.5 kg

Inspired by Emoken decided to give that DC-**** a go with the rest of the accessories...

Incline-DB-Flyes
15, 10, 8 x 15 kg's

DB-Hammer-Curls
12, 8, 6 x 15 kg's

Weighted Side-Planks
5, 3, 2 x10s @ +15 kg (left)
5, 3, 2 x10s @ +15 kg (right)

...it's K. I think. 15 deep breaths between sets, so maybe ~30s?
Goal is to either add reps or weight every time. Or shorten rest.

...phew.

Now off to read all the hundreds, if not thousands, of posts I missed during my absence.
GG work productivity.

As far as the BW and diet goes, this is where we stand after the first 8 weeks of this bulkathon:

Week	BW		Cals	Protein	Carbs	Fat	Fiber
0	71,0		-	-	-	-	-
1	71,1		2883	204	326	76	40
2	71,6		2966	212	325	82	40
3	72,0		2662	183	288	78	37
4	71,4		2828	198	321	74	42
5	71,5		2971	200	340	81	40
6	71,6		3138	198	332	108	23
7	71,7		3084	199	347	92	39
8	71,8		3166	216	333	99	40
-	-	Avg	2962	201	326	86	38

Up 0.1 kg a week on average. No wonder the gains have been few and far between so far.

Seems fine though, as the goal is to gain 0.1-0.2 kg a week on average.
3.2-3.4k cals on lifting days and the following day, to get the most out of dat elevated MPS.
~Maintenance on all other days, to limit the lard gains.
That's the plan for now.

Also, weighed in at 72.2 kilos this morning although who cares about a single datapoint.

K. Brogramming talk.

So after putting on my thinking hat for a sec I'm pretty sure that once I've completed these ongoing cycles of 8x8->2x2 (5x3->2x2 for FS) I'll give training all of the DL/SQ/BP/OHP exclusively in SINGLES a whirl and see how it goes.
SSPT (15x1 -> 1x1) for everything.

All of the small stuff following the strength work will be done utilizing the RestPause-method (RP) - 3 sets of AMRAP with a short breather between sets.

So a typical week could be something along the lines of:

Thursday:
Bench (SSPT)
Squat (SSPT)
Row (RP)
DB-Press (RP)
Curls (RP)
Abs (RP)

Sunday:
DL (SSPT)
OHP (SSPT)
Shrugs (RP)
DB-Flyes (RP)
Curls (RP)
Abs (RP)

Might wanna add an exercise for triceps somewehre in there. Or not.
Or leg accessories. Okay, let's not kid ourselves, not gonna happen, obviously.

In an ideal world I'd have enough time and energy to get in 4 quality workouts a week but don't see that happening in any time soon, with the new baby on the way and all (due date is on Thursday, yikes.)

So two ~1.5-2 hour slots is what I will have to make do with for now.

Thoughts?
Is there any particular reason to not train presses and squats exclusively in singles?
FWIW so far I'm really liking SSPT for the deads. Feels like doing a whole lot of singles is real good for perfecting form at least.

looks fine and is really similar to what i'm doing as well due to time restraint(working 75h/week)

2x 2hour workouts in lunch break wednesday/friday

bench/row heavy in superset
heavy squat
then a ton of high volume chest/back/leg work done in superset-dropset fashion finished of by core work

DL/OHP heavy and accessories same as above

sunday usually some push-up dropsets and core work at home for like 20 mins or sth(have to fit in an hour of running soon in as well)

It's a boy.

Good job, bro.

Still alive and liftin'.

Well, doing my best despite the T suppression and sleep deprivation brought forth by having a newborn in the house, that is.

Was not gonna update again before the new years but saw snitcheroo post a 165 pull and N1H a 375 pounderoo pull and gotta counter, pronto, LDO:



Weak on weak violence but a PR is a PR.
Seems like 4 playtes might be in the cards soon enough.

Also approaching, if not entering?, PR territory in pryesss, so that's good.



BW hovering around 74-75 kilos.
And already feeling like fattymacfatfat.
Yeesh.

K, that's all. For now.

Heuheu, nice form and good job mane!

Be surprised if you couldn't pull 180 meow, but don't get lazy locking out your knees either.

Nice dead. You've got me well and truly covered.