monday night

speed bench
bar x 10
95x10
135x5
155x3
205x1 paused
175x2 ten sets

military press
95x3
115x1
135x1
160x1
185x3 (slight pause after the 3rd and knew i wouldnt get the 4th after that)
185x2
185x1 (was supposed to lower weight and hit 3 but just decided on a single)

squat
bar x 10
95x5 two sets
135x5
175x2
205x1 paused
225x1 paused
245x1
275x1
285x1 (tough, so didnt try for more)
235x2 five sets (good morning'd second rep of sets 3 and 4)

seated rows.. wide grip for the rear delts obv
45lbs x12
70x 10 (was near failure, i hardly do this machine stuffs)
45x10 two sets

pullups (just wanted to get some sets in for upper back)
10 singles

did a lot of shoulder dislocations with a band throughout the session.. im guessing 7-8 sets of 10. anyone know if its good/bad to do so many of these? im doing this every session

part of me thinks i def woulda got 4 if i did my presses before the speed bench but wasnt planning to do 185 tonight. planned on doing 3x3x175 but 160 was very easy and took a shot..

vid of the 185x3 later tonight.. gotta eat

185x3 military press -- i think i can hit 5 in less than 6 weeks BUT too bad im gonna cut instead..

295x8 bench press -- a friend of mine hitting 295x8.. he did this after 255x8 and 275x8. last week he did 305 for either 8 or 9. his spotter is a noob. the sick thing is he is probably the 3rd strongest bench presser in my gym.

just wanted to add that all the strong lolbenchers that i encounter in this gym train with a bodybuilding bro type program. flat, incline, decline, flies, drop sets, rest pause... u name it, they do it.

Well, sick amount of volume = big bench, pretty ez. They're doing it at the expense of other stuff though obviously. Like, a life, other exercises, recovery etc.

And nice press

soul- thanks sir

tuesday night

squats (to get warm)
95x5 two sets
135x5
155x1
185x1
205x1

snatch pulls (was messing around)
95x3
135x2 two sets

PCs
135x2 + one hang clean
165x2
185x1 two sets
205x1 very easy today, went for two plates brah
225 FAIL... five times lol soulcrushed.. the first two were verrrry close.. oh well
195x1 four sets... failed a 5th so dropped weight
165x2 seven sets

front squats
195x1 (supposed to be a double but was heavy today)
155x3
175x2
175x1 paused three sets

PCs... again
135x2 two sets
165x1 two sets
185x1 two sets... failed a third

Deadlift
185x3
225x2 five sets (was significantly slower on the 3rd set and on)

pullups (supposed to do 5x2 weighted but body was dead at this point)
10 singles with some band dislocations inbetween

kinda started my "cut" this week. eating a lot less than I usually do and today I even went walking for 45min after I got up lol.. thats about as much cardio as I'm gonna do for a couple of weeks before I change my program... again

very disappointed at not getting two plates on the PC.. i have tons of excuses because im a loser

You know the basics of cutting right?

1) Set caloric deficit
2) Set protein
2.1) Get enough fish oil and vitamins/minerals
3) Less volume, keep intensity
4) Don't overdo the cardio (fat chance )

soul- just the calories/protein stuff i knew about. im taking lots of fish oil now but no multivitamin/mineral. I knew that you want to keep intensity up and thats not a problem. I have a hard time lowering volume tho. like today for example. no worries on the cardio for sure lol

wednesday (my 'off' day LOL)

squat
95x5 two sets
135x3
155x3
185x1
225x1
250x1
275x1
275x2 (was goin for three but knew i wouldnt get it)

snatch pulls (messin around as usual)
135x2 three sets

deadlift
225x2
275x1 two sets
275x5 (had at least 2 more but my lolgrip failed)
275x1 two sets

clean pulls
225x1 (back was fatigued obv, but i is a fool)
185x1 five sets (shoulda stopped after third)

RDL
135x5 (was going for three sets but was DEAD)

so what did i do? drank some gatorade and rested 30min

squat
95x3 three sets
135x3
155x3
185x1
205x1 (heavy lol)

frntskwat
135x2
155x1
185x1 (felt really light but decided to call it a session anyway)

NOT going to do any lower body stuffs until next week wednesday at least. my right wrist is killing me because of my PC fail attempts but I have a max effort day planned tomorrow for lolbench and going thru with it whether the wrist is ready or not. after that im taking off from lifting until next tuesday.

going to use my little break to let my body rest up and plan my next course of action. planning on reading RFL and might give that a shot.

Someone more knowledgeable would certainly be in a better position to comment... but I can't help but think that you're doing way too much volume and way too much random ****. Wouldn't limiting the lifts and reps and going heavier be more beneficial?

Well volume is gonna restrict itself anyway, since you'll die if you try to lift every day on a deficit. And it's essentially useless, or even counterproductive.

I'm not sure if you said anything at all in that post.

I was answering busto's point about having problems limiting himself on volume. My point being, that will take care of itself. Too lazy to quote and edit.

I am doing both of those lol..


I been working very close to daily maxes with squats for a while now. I wish I could go heavier. Working on it.

soul- Im planning on cutting down my volume a ton and probably going to RFL for a while too


I just got off the phone with Tommy Kono and I am going to checkout some olympic lifting this upcoming saturday just to see what its about. He said if I was serious then I could train at the YMCA he frequents. I get two free workouts so Im def gonna do that at least. I live about 30min away which is realllllllllly far if you live on hawaii

Bout to take a nap and planning on maxing out my lolbench within a few hrs. Wrist better than yesterday but some/lots of tape will help lol

Coaching from Tommy Kono, **** you you bastard.

Wow, very nice. Enjoy!

Holy ****, nice. 30 minutes would be totally worth the drive. He's very old too, might not be coaching for much longer. I think you can do very well in oly lifting, comparing your early powerclean videos to now you learned really quickly and in relation to your squat/dl numbers your powerclean is very good.

kitaristi0 / <3tg / evoken - im looking forward to it.

re: me cutting

im just gonna stop lifting weights and do p90x. i hear really good things about it and i should be ripped after 90 days.


thursday night

lolbench
bar x 10
95x8
95x5 close grip
135x3 cg
165x3 cg
195x1 paused
245x1 paused
285x1
300x1 (got 2nd maybe 3-4inches off my chest and thats it)
250x8
225x5 close grip paused

seated row
45x10
90x3
100x1
115x1
125x1
135x5 dropset 115x5 dropset 90x5

shoulder prehab stuffs

disappointed no tree playtz on the lolbench. i dont even like bench pressing anymore and prefer military pressing. i really should learn how to push press.

i was just joking about the p90x but it was suggested to me but someone in my gym whos fatter and weaker than i is lol

With the help of Mr Kono, I have a feeling this log is going to get real sick real soon.

Cliffs at bottom

Ended up meeting with tommy kono on Saturday and got to chop it up for a bit. At that gym, there's about 5 dudes that train the oly lifts and tommy is there a few times a week and helps them out if and only if they ask him

Apparently he is just doing that for free while he is there doing whatever it is he does now for training. I didn't get a chance to get any pointers on the snatch from him but he corrected my high bar form and told me he doesn't recommend power cleans, deadlifts, powerlifting stuffs.

If he had set days that he goes to the ymca then id join up just for being able to ask him for help but he is there 1-3x a week and not for long. I could also get help from the dudes who train there now but idk if its worth it.

So what I'm saying is no tommy kono coaching busto since he doesn't coach and I guess I'll have to figure this stuff out on my own for a while

Cliffnotes
-met tommy kono and he fixed my high bar form
-he doesn't coach but when he is there he is willing to help
-I don't think its worth 50 dollars a month to drive 30min each way to get a few advices from the guys who train there especially since I'm not competing
-I'm possbily a fool for thinking its not worth it

Tuesday night planning on doing power cleans.. practice full cleaning.. high bar squat.. probably extra since I like to overtraining

Cliffs are supposed to be shorter than the story itself bro

worth it imo, even if you don't want to compete.

ehhh if you can't actually get reliable comprehensive coaching probably not worth it.

soul- lol I typed that out of my phone. those are some long cliffs tho, not gonna lie.

DT/evoken- gotta take into account I live about 5min from my gym right now and train for free. I might regret this later but Im gonna stick to what I'm doing right now. Just my lolcleans and snatch deads/pulls for oly type stuff.

tuesday night
(always start with squats to get warm)

high bar squats

bar x 5 two sets
95x5 two sets
135x3 two sets
185x2
205x1

front skwat
160x1
185x1

power cleans
135x2 two sets
165x1 two sets
185x1 two sets
205 fail lol idk what happened here
205x1
225 fail.. twice.. FFFFF me (I racked both but I'm leaning over a little too much. weak abs? I think I would get it if I jump a little forward but not sure. I mean I racked both waaay above parallel)
185x1 five sets
185 squat clean two fails.. hit it on the third attempt.. slowed down the first pull and got it

Military press

bar x 5 two sets
95x3
135x1 two sets
160x1
185x2 (second rep was tough.. held it at lockout for 8sec or so)
185x1

pushups repout
46.. probably do high 50s when fresh.. might start doing more of these

squats.. again
95x5 two sets
135x3
155x3
185x8 (was gonna rep it out.. it was tough already then I lost concentration when a bunch of people walked in and racked it.. low WIM)

front squat
185x2 (wow, hardest double of my life LOL.. shoulda stopped after the first)

deadhang neutral grips
8 then rested for 30sec and hit 4 non deadhang

shoulder prehab stuffs with a band and also dislocations


For wednesday night planning on doing clean pulls for sure then probably front squats, deads, GHR, upper back, all of the above. This is my last week to eat whatever then I'm gonna give it a legit try at cutting. If I dont do it this summer, I'm gonna be fat forever.

Jumping forward to catch the bar is not the answer, it's not pulling the bar forward in the first place.

If you think you want to Oly lift in the future but aren't going to get coaching right now here's what I would do in order of importance:

1. Get some oly lifting shoes.
2. Train the hell out of my back squat, front squat, and push press
3. Get comfortable/flexible enough to do ass to grass overhead squats

With the right equipment and a strong enough squat any good coach will have you putting up big numbers in a really short period of time.

The vastus medialis are very sore today

Kitaristi0- maybe I should squat lower.. shoulda got vids.. failing too many PCs hurt my right wrist.. feelin funny again

DfII- I'm placing an order for VS dynamos this week unless I can be persuaded to get do-wins instead. I'm always working on my squats but no overhead ones.. gonna do those today.

Miight get two sessions today, we'll see

Wednesday 215pm

Upperback is really sore from pushups yesterday I'm sure

Inverted rows
4 sets of 5

Bench (all paused)
Bar x 10
95x5 two sets (every 2nd set is close grip here on out)
135x5 two
155x2 two
2051 two

Speed
175x3 eight sets (grip closer than usual)
165x3 two sets close grip

Gonna get 2nd session in 3 hours.. eat sleep eat then clean pulls, overhead squats, snatch deadlifts