You're aware basically everyone in H&F advocates against RFL, especially for people who care about losing strength right?

Soul- I'm not near where I want to be strength-wise at the moment and if I don't do it this summer then I feel like I'll NEVER give this cutting thing a shot. Plus I want to drop fat as fast as possible.

Thursday

Squat
95x3 three sets
135x3 two
155x3
185x1
205x1 paused
225x1 paused
245x1 paused
265x1
285x1 (I think most I've done in a while for highbar)
245x1
225x2 two sets

Bench (military press grip)
95x10
135x5
175x2
205x1 paused
225x1 paused
255x1 paused
285x1 paused
305x1 paused (felt great today.. this was touch and go last time)

I didn't want to ruin an otherwise great session with a 315 fail even tho I'm sure I woulda got it (without the pause)

255x1 paused
225x12 (last one paused)

Deadhangs
3 sets of 3 pullups
Same for hammer grip
Chinup repout 4 lol

Well to be honest I'd like to see someone try RFL who isn't lolweak to see what sort of strength loss they'd experience.

Soul- I'm planning on doing it for sure so there is a sucker willing if I qualify

Friday

Squat
95x5 two
135x3 twp
175x3
205x2
245x1
255x1

Front squat
185x2
205x1
225x1
240x1 (tough)
260 pr attempt (walked it out and pussied out lol)
225x1 two sets

PCs
135x1 five sets + one press each
165x1 + one press

Cleanpulls
185x2 two
225x1 two
255x1 heavy today

DL
255x2
275 fail lol

PC
135x1 two sets + two presses

Military press
160x9 (rage pressing.. 9th was a WIM rep)

Pushups / deadhang pullups (no rest minus the hanging)
25 / 5
15/ 4
5 / 3 (lol 5 pushups)
5/ 3
5 / 2

Was dead after that.. lower back was fried also. Ended up going out last night and musta had 2000+ calories I didn't need, most of that coming by way of heinekens

Lower back is still dead today.. gonna rest over the weekend and hopefully read RFL. Gonna hit a PR in something next week, been a while

Monday 11am

This is the absolute last week before I start cutting. No excuses lol. Might try two a days a few more times this week

Bench
95x5 two sets
135x5
175x3
205x1 paused

My right pec felt tweaked after that one. Knew I shouldn't have benched because on Friday night/ all Saturday the right side felt kinda strained.. no benching til next week

Squat
95x3 three sets
135x5
175x2
205x2
245x2
265x1 (easy but going back tonight so didn't keep going)
225x2 three sets
205x2 three sets

Foam rolling and stretching for about 30min and also iced my right pec down. Hopefully it doesn't affect my overhead pressing but it feels tight

Eta: in about 5hrs I'm planning on doing some light back squats, power cleans or clean pulls, front squats or deadlifts

Monday night

Squat
Bar x 5 three sets (teardrop really tight)
95x3 three sets
135x3 two
175x2
205x1
245x1

Front squat
185x1 two
195x1
205x1
225x1
245x1 tooouugh
225x1
205x1

PCs (all done with a front squat after the clean and locking out)
135x1 + press three sets
165x1 two sets (only pressed one)
185x1 five sets
195x1 two
205 fail
185x1 two
195x1 two
205 fail.. again..nice
185x1
195 fail.. lol

135lbs clean pull + hang clean + two FS + two press
Three sets (messing around obv)

Military press (right pec tight but not sore)
155x2
165x1
175x5 (couldn't lockout 6th)

Vid coming up of the millli



military press 175x5


poker talk: sorry, im sure its frowned upon here but if anyone has a suggestion. I'm wiping my poker slate clean. I have 1k online (busto obv), have HEM and that's about it. I used to play some 45 mans on FT and did ok in the few hundred I played (lol sample size, but I 'think' I can beat at least the 26s), did ok in micro LHE and some 9man sngs and lost at NL and PLO. again, all small sample size.

question is what game(s) should I try to learn to play in todays climate? thanks either way

I play SNGs at a Euro site, so can't comment too much but from what I understand the 45-mans are quickly becoming more reg infested as well. No matter what you'd do you need to study though. Join a site with vids, analyze the crap out of your own game with HEM/SNGWiz.

Low stakes SNGs were already getting tougher to beat three years ago when I still played them. I can't imagine what they must be like now.

Idk what stakes they start getting harder but I played about 10 or so (12s 9man) and there were some people calling off J9o 4 handed equal stacks and stuff like that. I admit I never did much studying when I played though.

Probably gonna try playing 9mans then move back to 45/90mans when I find consecutive hrs I can sit still for. Id say cash games would be the best to learn but I have no confidence and can easily tilt lol oh well. End poker talk, for now


Tuesday 11:15am

Squat (idk why I need so many damn warmups all the time)
95x5 three sets
135x3 three
175x3 two
205x3 two
225x3 two

Front squat
155x3
185x2
205x2
225x1
205x2 two sets

PCs (no front squats this session)
135x1 three sets
165x1 two
185x1 two

Called it a session.. going back after the lakers game and planning on doing deadlifts since its been a while. I'm sure I'll end up doing clean pulls instead tho and who knows what else

Eta: thanks, soul.. gonna do the 30 day trial at least then will pick it up if I decide to stick to sngs. A problem before was that I was always switching games like the fish I am.

I researched a bit, sitngogrinders.com seems like the best alternative for SNGs.

Soul- thanks a lot, sir.. really appreciate it. Posting from my phone so will take a look when I get up.

Tuesday night

Squats
95x3 three
135x3 two
175x2 three sets (last two sets paused)
205x1 paused
225x1 paused
245x1 paused
255x1 paused

Deadlifts
185x3 two sets
225x2 two sets
255x2
275x2
305x2
315x3 (over under)

Clean pulls
225x2 ten sets

PC
135x1 three sets + one press
165x1 two (feelin dead at this point)

Military press (cardiotarded these.. under 6 min for sure)
135x3
160x3
175x3
185x2 (attempted third and couldn't lock again again, wtf.. same as the 6th rep attempt in last vid I posted last night)

Pullups
5 sets of 2

Should be noted I did 2 pullups after every set beginning with the deadlifts (didn't do any during the millli presses tho)... got in 40+ I'm sure

Just one session most likely for Wednesday. Feeling dead, not eating enough, terrible sleep quality, end excuses

You forgot to borrow those polystyrene plates from Flex Magazine this time.

PP- I coulda used some today for my front squats lol

Wednesday night

Squats
95x3 three
135x3 two
175x2
205x2
225x1
245x1
255x1
265x1
275x1
285x1 belt here on out
295x1
305x1
315x1 pr (goodmorning'd I think.. still counts for high bar?)
255x1 (too dead, was gonna do doubles)
225x1

5min rest.. eta: the 315 was a grinder

Front squats
155x2
175x2
185x1
195x1
205x1
215x1
225x1 belt here on out
235x1
245 fail
250 fail obv

Press + 3 deadhangs (supersets imo)
135x4 three sets
155x4 two sets

Shoulder prehabs...

Called it a session, felt too dead

Thursday 1115am

Press grip Bench.. (right pec feeling good.. played it safe tho)
Bar x 10 two sets
95x5 two
135x5 two
155x5
175x10 three sets.. get the blood flowing

Squat (legs sore today after last nights session)
95x5 three sets
135x3 three
175x3 two
205x3 two
225x3 three

Neutral grip pullups
10 sets of 2

Going back after the basketball game.. I think more light squats, power cleans or clean pulls, horizontal pulling and probably light press.. maybe snatch pulls, who knows.. Friday last day for two a days then I realllly have to get on a cut

Thursday night

Squat
95x3 five sets

Frntskwats
135x2
155x2
175x2
195x2
205x1

PC + frntskwat + press
135x1 threesets
165x1 two
185x1

PC only
185x1
195x1 two
205 fail.. FIVE times lol
185x1 two
195x1
195 fail.. three of em
135x3 two sets

Cable row
135x15
165x10
195x5
210x5
225x6 two sets
225x5 two
225x8 (rest pause the last 3)

Snatch pulls (didn't put weights away, figured why not)
135x2 four sets

Pretty disappointing PC session.. I was stubborn/angry tonight for some reason. Waaay too many fails imo.

Almost 4hrs later and right wrist in pain. Nice. Always happens when I fail too many PCs. Does that mean anything? Right wrist is noticeably less flexible than my left

Idk if I'm going in for two sessions on Friday yet

Friday night

Squats
95x5 two sets
135x3 two sets
175x3 two
205x3 two
225x3
235x3
245x3
255x3
265x3 added belt
275x1 (goin for triple, fail)
225x3 two sets
225x2 two sets
245x2
255x2
265x5 (WIM set here)
225x2 four sets

Just good old squats tonight because my right wrist is killing me. Just taped it up. My toughest session ever. Legs were dead and foamrolling never hurt like that before. I use pvc at home and the foam was killing me so I didn't use the pvc

PWO- 2cups of milk + whey

90min later = 5 mcdoubles with big mac sauce

I'll be fat forever..

A lot of times, wrist pain is caused by muscle adhesions in your forearm. I have that problem in my right wrist. ART therapy has helped my problem, but its still a problem after a couple months and maybe 4 or so sessions of ART on it.

I'm guessing since your problem starts happening several hours after a workout (I think that's what you're saying?) , its likely muscle related as well.

Yea its just minor pain I can work through usually and I already know the pain will worse in a few hrs because it always happens. My right wrist isn't as flexible so I'm going to chill on the cleans for now and work on flexibilty and strengthening. I plan on rolling out my forearms with a golfball as I found that helps some.

Offtopic but I just traded for All Day in my dynasty fantasy football league. Lol, I just see you're a vikings fan, that's all.

Going to lower calories some this week but still won't count. Hopefully read through RFL too. I'll still squat M-F but tuesday/Thursday will be easy days. Gonna bench tomorrow too, wrist feeling 90%

Golfball rolling the forearm sounds like a good idea. I think I'll try that.

Something I do when rolling (particularly my quads) that might help with your forearm - when you hit a really sore, tight spot (an adhesion), move the joint (your hand) back and forth while keeping the pressure on the muscle. This is basically doing ART on yourself. It works really well on a few areas of my body that I've tried it on.

Nice pickup with AP. He is the best at running with the ball that I've ever seen. He needs to quit putting the ball on the ground though.

Cha- I wish I knew of that last Friday. My quads had those adhesions and it was a bitch to roll out. Did it today and felt a lot better and required less rolling with the pvc. Peterson's fumbling problem will be fixed, I'm hopeful.

Monday night

Highbar as usual
95x3 five sets
135x3
175x3
205x3
225x3
245x3
265x3
275x1 heavy.. no way I do triple today
235x5 (supposed to be 3 but I'm an idiot)
225x5 (too lazy to do 5 sets of triples like I planned)
205x4

Lolbench (all press grip)
Bar x10
95x5
135x5
165x3
185x3
205x3
225x3
245x3
255x3
265x3
275x3 tough.. felt tightness in right pec
285x3 easier than prior.. had 290 for 3 for sure but played it safe
225x3 paused
235x3 paused
245x5 paused (supposed to be 3 but felt good and I thought it was 255 lol)
255x3 paused
225x3 close grip paused

Pullups
5....4...3...2...2

Shoulder prehab stuff

Easiest session in forever.. didn't eat much prior either. Banana + protein shake with milk for breakfast.. ground beef + onions + garlic + eggs over rice. PWO= 2c whole milk + protein.. now eating 3 eggs with some ground beef.

Gonna see if I can NOT go to the gym everyday this week. Planning on taking Wednesday off. Gonna walk for 30min in the mornings for tough cardio starting tomorrow.

Tuesday night

Squat
95x5 five sets (wasn't feeling it)
135x5
175x2
205x2 three
225x5 two

Front squat
135x3
165x3
185x2
195x1
205x1

Press
Bar x10
95x5
115x2 two
135x3
155x2
175x2
185x1
175x2
175x3
135x5 three

Soo my right pec is strained.. I'm positive its from random pushups I did last week and the lolbenching from Monday aggravated it.. F pushups imo

Planned on taking Wednesday off but I need an excuse to not play poker so I'll go in and do front squagts, clean pulls. Been off creatine for almost three weeks, bodyweight stays around 184-186 in the mornings for the past 4 days

Busto, do you have training program ADD? I have no idea what you're doing, which is probably what people reading my log also think. Just curious.

I suck at following programs. The longest I did one for was 3-4 weeks then onto something new. For now I'm just squatting whenever I get in the gym and doing some random sets/reps/weight and random lifts after. When I'm feeling good I go for a PR. Id say I'm addicted to lifting weights. I feel like garbage when I don't get in the gym

I was planning on cutting but I love eating. I have RFL too but haven't read it. Id like to start doing some program by july 5th.

Wednesday night

Front squat
95x3 two
135x2 two
165x2 two
185x1
195x1
205x1
215x1
225x1
245x1
260 pr attempt..fail
265 fail lol
255 tie pr attempt = fail... sad busto
225
235
240 fail
195x2
185x2

Backsquat
185x2 three sets.. quads too dead

Pullups just because
3x5

Gonna order my rogue do-wins before the month is over. Anyone know just how much that will impact my lolsquats?

Did a few PCs with 135 too.. did a double everytime I failed and a few before putting the bumpers away. Wrist is good to go but gonna take it easy on cleans.

Also my right pec is feeling a lot better. Raising both arms overhead, I can feel some tightness in it but I'm suspecting it goes away in time for me to aggravate it again on Friday should I choose.

Is there any program you would recommend to someone trying to cut? I haven't been counting calories but this has been the first night I felt hunger in forever

Cutting program: low-ish volume (both in # of workouts and # of reps), high intensity.