I appreciate the lack of extreme back arch.

Looked like it was moving either down or "backwards" toward your face on the way up. At that second if you paused it I would bet hard against you finishing the rep. Well done.

That's the first time I've seen you this happy after making a lift. Usually you dump the weights and put on your angry stay-away-from-me attitude face.

thanks, broz!

yea, pretty sure it went backwards and possibly down, not sure. I was about to shake my head and tell my dude to pull it but good thing I gave it a chance.

lmaooo if I'm angry looking then that means I realllllly got hyped up for it. I didn't do too much hyping up for this one.


4/27 night

rolllll

hbbs
115x5
165x3
205x2
255
285
205x3 double paused (atg x above parallel) x3

lots of rolling.. sht, my IT bands are in horrible shape. so many spots make my feet shake. I really need to do at least 10 minutes a day on each leg. Not exactly following my plan to set up a great DL session on tuesday, but I think I can get a 235 military press before I start my cut on Wednesday.

I'm dead set on cutting already. I don't think I'll suffer much if I pick good intensities and frequencies for the pressing (and skwats) and just focus on moving everything fast. I'd like to lose 4-6lbs in May. I estimate myself at ~15% bf.

4/28

roll

hbbs
135x5 x2
185x3
225x2
255
285

military press
95x3
135x2
165
205
235 +5lb pr attempt fail
135
175
195
235 +5lb pr attempt fail
185 x2s
205
185 x4s

did PCs with some of those 185s ^

hbbs
185x2 x3
225
275 x3s

lots of rolling + hip stuff


whatever.. I'm cutting already. didn't even get 2800 cals yesterday. lower back feels dead, will still DL but won't attempt 440 unless I feel fast with ~390 if I even get there.

first 235 fail I got over my head and second wasn't even close at all.

4/29 bodyweight 174

not enough rolling

hbbs
115x5 x2
205x2
255

DL
205x3
325
385 fast
440 fffff got off the ground tho, mid shin?

hbbs
205x2 x2

paused incline
95x20
135x4
185x2
225
245
265
285 easy
225x4 spoto
245 long pause x3s

rear delt machine fly 4x10+

facepulls 2x20

klokov lied to me, bros.. he said I was strong on my press vid but here I am with another 440 deadlift fail.

hopefully my technique can at least get better on this cut. was not entirely sure how I'll train yet but I imagine it's gonna be mostly the same minus heavy DLs.

WAT

busto this is the first step to true greatness

Yeah, best brag ever in S&F. clapclap.gif.

I'm pretty sure starting a cut now would be a sin as the god himself has commanded you to stay strong.

It's already begun 172 this morning. I'm doing pizza tonight tho. Thin crust.

Get this mfer some donuts. Klokov himself demands it.

Dem fatssss
Keep up the good work bro

Thin crust is basically RFL. I approve.

damn!! BEASTo in hawaii! imo

lmaoooo.. legit lol'd

thanks, bro.


4/30 bodyweight 172

kb on pecs
shoulder prehabs

bench
bar x30
95x15
145x4
185x4
225x4 felt heavy lol

(thinking about implementing Mike T's general program for benching.. 4s might be too many reps for me lol we'll see)

foam roll

hbbs
95x5 x2
135x3
185x3
225
255
275 (not heavy but don't feel good.. prob failed DL attempt)

military press
95x3
135x2
155
185
205 (easy.. I think I can hit this every press session if I want)
175x2 x5

just ate a whole large thin crust from papa johns.. light work.

maybe klokov wants the bustomachinegun??

lmaooo no thanks.


5/1

rolllll + hip opener

hbbs
95x5 x2
155x2 x2
185x2
225x2
255x2
275
285
300 (looked fast, felt heavy)
275
275x2
265x2 x3
255x3

shoulder prehabs

paused incline bench
bar x20
95x12 (only paused last 3)
145x2
165x2
195x2
225x2
260x2 (pretty damn easy.. had a liftoff)
225x3 ~3sec pause x3s

facepulls ~50reps

You will not die from daily max squatting while on a deficit. I kinda follow Lyle's rule about cutting where you can cut volume down to 33%, but have to maintain intensity to keep strength gains. Perfect time to work on hitting the full lifts since they won't be taxing. Both would make a good warmup to squats or end of a session imo.

^^^Good post would read again

I'll def try and incorporate the oly lifts now. it would force me to work on my mobility/flexibility more.

in the HC thread, I mentioned resting BPM.. earlier this week, I'd wake up and get anywhere from 51-53 beats per minute, but last two days it's been 56-58.

5/2

roll + hip opener

hbbs
95x5
155x3 x2
225x2
245
265
285
315 (felt heavy, didn't video)
225x3 paused in the hole
245x3 same ^

lots of rolling it band + ~20 min of KB'ing pecs

feel really dead.. only did 315 so I know I can hit ~92% even on a bad day if I want. trying to sleep in. staying in tonight unless I get any action.. zzz. I mentioned a yoga chick a while back but apparently she is back with her ex. more zzz.

9 hours of sleep. Heart rate upon waking = 49 51 50... also weighed in at 170. Kinda scared, gonna get donuts.

5/3

roll

fs
95x5
135x5
185

clean x FS x power jerk
135 x2s
155 x2s
170
185
205
225 pc didn't attempt fs/pj
185

left knee was sore after the 205.. did a lot of rolling after. my left IT band is ridiculous. will continue to roll it. I planned on hitting some presses, but maybe tonight or something.

Clean means full clean right? just making sure bc the 225 rep says 'pc'

friend bards,
I have never seen our mutual friend bust hawaaii do the full lifts.

Sincerely,
Downtow

Lmaooo Joel drunk.

http://instagram.com/p/njSqOXINQh/

Overpull God.. I'm positive I can clean 265 on a good day considering I almost PC 255 the other week and I can FS >300

5/3

roll

warm up hbbs with only bar.. knee still sore. IDK if it's from the cleans/fs or the jerks, but at least it didn't happen until the 205 set.

DL (in chucks)
135x3
225x2 x2
275
325
365 (felt heavy)
275x2 x2

more rolling.. that was it, went late because game 7s and mayweather fight. might drink some beers in a bit.