Hello Busto,

I thought volume as 85% of intensity was a good place to start, since Miles suggested it and his TM knowledge > my TM knowledge. So far it's been fine, rows were easyish, bench was hardish, and squat hard with lots of grinding reps. But I ate really badly that day.

I'm stuck where I was a few months ago at 120kg afaik. My shoulder is still in bad shape from the snatches a month ago and I can't get my arms into proper front squat position. I remember suggesting a race to 140kg thinking it would be easy Maybe by the end of the year.

Just occurred to me that my general fitness is below average, so volume might be a little lower than most.

TM Week 1 Recovery

Squat

90 x 5 x 2

Single Arm Tricep Pressdowns (SATP)

20lbs x 5/5
32lbs x 5/5
32lbs x 7/7

Single Arm Bro Curls (SABC)

12 x 5/5
14 x 5/5
16 x 5/5

Single Leg Stiff Leg Deadlifts (SLSLDL)

24 x 5/5
32 x 5/5
32 x 5/5

(SLSLDL) etc is what I'll write from now on. Overall, easy. Didn't take very long, so I'll include shoulder pre/re-hab lile facepulls and press ups on recovery day next time.

TM Week 1 Intensity

Squat

130 x 5

Bench

100 x 4.8 [1]
100 x 1 [2] [3]

Pendlay Row

70 x 5

[1] My spotter, who I forgot to tell not to touch the bar unless it stops, assists me on the last rep, even with the bar making clear progress upwards, and with only 4" to go. Also, 22" grip and my shoulders were grinding on reps 4 and 5
[2] To finish the set. 17" grip, much better, shoulders fine, better bar speed.
[3] Note to self. Stop trying to widen the grip to squeeze out a few extra kilograms. It's not worth the risk of shoulder injury. Stick to 17".
[4] Shoulder still not fixed for presses.
[5] Getting owned by mystery toothache which is messing up my sleep by waking me up twice a night.
[6] Hit 3000 kcals yesterday, first time I've managed that in ages. Only 140g protein though.
[7] I like TM.

TM Week 2 Volume

Squat

115 x 5 x 5

Need to warm up better. First set had a few grinding reps and the other sets were easier. Getting the hang of descending quickly and bouncing back up.

Bench

87.5 x 5 x 5

Pendlay Rows

62.5 x 5 x 5

I positioned the bar a good 1.5 meters/5ft from the water fountain since the gym is small and there was no other space available. I'm resting and this old lady walks past me straight into the bar as if it were invisible. Bangs her shin on it. I didn't apologise, since I considered it all her fault for not seeing a silver bar and black plates against a blue background. Luckily she didn't trip up since there was a running machine well positioned to crack her skull open if she did fall over. I think she was ok.

Going to start recording everything I eat since I'm terrible at eating enough calories and protein. I weight about 77kg/170lbs, and Lyle McDonald recommends 16-18kcals/lb for mass gain. I'll use 16 since I do little all day, which = 170 x 16 = 2720kcals/day with 190g - 240g protein. Will do 1/2GOMAD since I'm crap at eating lots. I figure there are too many people stronger than me who weight about the same as me, so I'll do what they aren't prepared to do and that's get big, fat and ugly to lift more weight. The shouts of 'fatty!' and the disgusted looks of strangers will not deter me.

TM Week 2 Recovery

Squat

90 x 5 x 2

SLSLDL

35 x 5 x 2

SATP

37lbs x 5 x 2

Pendlay Rows

50 x 5 x 2

----

Probably the most uninspiring day of training I've every done. No intensity at all, or motivation. I was meant to do Bro Curls at the end but I feel like a **** doing them so subbed them for rows. Overall, I hate light day. Also calorie failed last 2 days, have gained no weight in about 5 months because I have the eating capacity of a small bird. Suffering from toothache and shoulder injury. A weightlifting crisis.

29/8: 2850kcals. 130g protein.
30/8: 2550kcals. 175g protein.

I have 2kg of protein which should be named Chocolate Nut Turd because that's what it tastes like. I'm still going to eat it, little else available. Will consider doing a 4xweek split similar to TM with 1xvolume and 1xintensity to upper and lower, after I've done this weeks intensity day. I friggin hate turning up to the gym once a week to squat 90kg. What I wrote about 1/2GOMAD and getting big is all junk.

TM Week 2 Intensity

Bench

102.5 x 5 x 2

Pendlay Row

72.5 x 5 x 2

OABC

16 x 5/5 x 3

OATP

37lbs x 5/5 x 3

Hamstrings fatigued from SLSLDL's on Tuesday, so I'll do the squats tomorrow. Bailing on TM, not a fan of it, so today I did a few extra things.

TM Week 2 Intensity

Squat

135 x 5

Narrower stance than I tried the last attempt at 135kg. Felt easier, but maybe I've gotten a little stronger since then.

Face Pulls

#6 x 10
#10 x 8 x 2

Bunch of external and internal rotations

Deadlift

170 x 1

Russian squat program next week, looking forward to it.

Good luck!

I might need it. If I eat like you do I should be fine. If not, then I'll suffer.

RSP Week 1 Day 1

Doing this: http://www.timinvermont.com/fitness/russian.htm with a 155kg max

Squat

125 x 2 x 6

DE Bench

65 x 3 x 8

One arm row

22 x 5
30 x 5
35 x 5
35 x 5

RSP Week 1 Day 2

Squat

125 x 3 x 6

CG Bench

105 x 5

Got a new spotter who I gave clear instructions to, then apologised for treating him like a fool but explained that most spotters are crap. 4th rep was tough and 5th rep I got stuck halfway with the spotter nowhere to be seen. So it was do or die and I ground it out. Good spot however because most people would have assisted at that point.

Bro Curls

12 x 6
14 x 6
16 x 5
16 x 5

Sick of these but I can't be doing rows every day.

Stuff

Bench

90 x 5 x 5

One arm row

40 x 5

Squat

20 x 7

Felt terrible. bench press was really hard with crap form. Rows I didn't even want to do and squats were messing up my shoulder. I still can't Press/Chin/Clean. And Russian Squat Program has been consigned to the trash can because I can't eat enough to make it work.

More stuff

Front Squat

120 x 1 [1]

SL Deadlift

70 x 5
100 x 5
110 x 5
120 x 5
130 x 5

Face Pulls
45 x 10 x 3 [2]

External and Internal rotations

[1] Used wrist straps and hated them.
[2] Probably not 45kg, cable machine was strange.

Bench

107.5 x 4 [1]

One arm row

35 x 5 x 5

OATP

37lbs x 6 x 3

[1] Do 107.5 x 5 next week.
[2] Tried to press 20kg and got halfway before pain.
[3] Still can't do chins.

So I don't lose this link.

http://weightology.net/weightologyweekly/?page_id=498

I have the Want It More but not the Workout Intensity Motivation.

HBBS

100 x 5 x 3

I'll keep practicing these till I get them right. Nothing else to report since I spend more time destroying my health with tobacco than eating and felt terrible again today. I gave up after squats, shame on me.

On a more positive note, I think I can make beef korma and peshwari naan breads work as a meal. Never thought of it before since the local curry house only uses chicken or lamb for kormas. Since beef is tasty, cheap and full of protein I'll try using that instead.

[ ] WIM

Tuesday

Bench

107.5 x 5

One arm Row

35 x 5 x 3


Thursday

Bench

100 x 5 x 2
No spot, nearly failed on 5th rep of 2nd set.

One arm row
20 x 5
30 x 5
35 x 5
40 x 5
40 x 5

Really don't have the eye of the tiger right now.

My one month long WIM crisis is officially over. Back on the SS since I love it, until I stall again. Then TM. Then steroids.

SS Day 1 A

HBBS
110 x 5 x 3 [1]

Bench
85 x 5 x 3

Deadlift
130 x 5 x 1 [2]

Chull Ups
BW x 5 x 3

[1] Some strange pain in my right leg, like my shin bone was under stress.
[2] Lower back on fire. Probably rounding.

SS Day 2

LBBS
112.5 x 5 x 3

Dips
BW x 10 x 3 [1]

Clean Pull
60 x 3
70 x 2 [2]

Kroc Rows
22 x 10
28 x 10
35 x 10
40 x 10

[1] Too easy, add 10kg and do +10 x 5 x 3
[2] Did my back in lifting with rounded back and semi-slipping a disc or something like that. Now walking like Frankenstein.

WIM is back in the gutter after the clean pull that injured my back. I think it was a herniated disc, only a minor injury but my back was extremely stiff the following few days, which is why I skipped Monday. Wednesday I turn up at 8.30pm thinking the gym closes at 10pm to be told that it closes at 9pm. I've done that a few times because the gym has strange closing times. 10pm Monday, Thursday Friday. 9pm Tuesday and Wednesday. 5pm Saturday and 8pm Sunday.

Thursday

Bench
60 x 5 x 3
70 x 5 x 2

Chull Ups
BW x 5 x 5

Saturday

Bench
80 x 5 x 3

Kroc Rows
25 x 10
30 x 10

What are chull ups?

A cross between chin ups and pull ups with palms facing each other. I only do them because they don't bother my shoulders as much as chins or pulls.

neutral grip

Monday 18/10

Squat
Injured

Bench
90 x 5 x 3

Chull Ups
10,7,6,6

WIM up to 4/10 today.

Sunday 24/10

The Prophet has gone 48 hours without smoking, with no withdrawal or desire to smoke whatsoever. Easy game. Could beat heroin without breaking a sweat in this form imo. Not so great in the gym.

Squat
110 x 5 [1]

DB Press
14 x 5
18 x 5
22 x 5
24 x 5 [2]

Bro Curl
20 x 5
25 x 5
30 x 5

[1] Back not fixed
[2] Left Shoulder hurts slightly at 24's