7/19 night

roll

hbbs
135x4 x2
185x4
225x2
245x2 x3
185x3 x3 (3 sec eccentric x pause in the hole)
185x8 paused x3

FS
185x5 x3

lots of rolling
kb pecs

off topic

7/20

Drank too much last night.. Compounding the problem with donuts. After smolov jr I'll watch what I eat. Last day is Thursday or Friday.

Roll

Hbbs
75x4
135x4
185x4
225
275
315 lol thought I was gonna triple
275x2 x2

Seated plate loaded rows

Hammers

I really don't eat enough donuts...

What type of donuts would you say contributed the most to your current physique?

all good, my dude.. I eat enough for the bowf of us.

Safeway donuts.. more specifically their apple fritters and maple bars. gains on gains on gains (on my love handles and lifts).


7/20

hbbs
135x4
185x4
225
275x2 x3
245x4 x2

kb pecs

facepulls 100 (30 30 20 20)

last 3 sessions of smolov jr on deck.. will lower squat volume/intensity. as soon as I make it through the last day, I'll drop my calories/carbs some. I weighed 173 today. it was a steady 170 until that night I attempted to eat 7 cups of fried rice.

here's the results from the last USPA meet in Huhwhy

http://uspla.org/home/wp-content/upl...State-meet.pdf

I think the state bench record at 165lbs is 314 (it's 452 at 181 smh).. I really want that record but at this point I'm worried about making weight lololol... I think I can be competitive at 181 at the bench if it's the same dudes lifting, which is what I'm gonna do at the meet anyway so whatever. well, dude who totaled 1240 at 181 I heard that he paused 345 recently sooo maybe I can get a top 3 there.

these young kids are lucky they trained smart at such a young age. meanwhile I'm just being an idiot and not making gains smh. maybe I gotta just stop being fat and put my body dysmorphia to use and do physique already. or just keep spinning my wheels so I can eat all the donuts.

I wish china had donuts

When is the meet? Are you definitely going? I've seen you talking about meets for like 2 years now and iirc you never actually went to one yet :P

314 to 452? That's so absurd. Sounds like the 165 class needs to be put down.

Looks like the 198 class is pretty weak right now in Hawaii. You may want to megabulk and just tear apart that class.

You don't need any pointers since you have the power of the donut + loco moco. Otherwise I would send you over to aura's log and his 50lb megabulk.

JFC, can you imagine if realB bulked to 198? 405 bench. 495 squat. 585 deadlift. All hail.

Rice cakes tho!

Smh nope. Meet is the August 23-24 weekend.

I'm sure the juniors and the 148s will gain weight and compete there soon. I know the dude who has the 148 records here. He can total almost 1200 at 148 right now maybe.

Loco moco... I haven't had one in forever. I woke up at 171 today and all I ate yesterday was donuts and protein shakes.

Lmaooo. I looked like **** when I was near that weight. Fat mass monster.
Probably bench 440 and squat 405 at that weight.


I should at the very least pay for the membership dues so that way I force myself to have to compete. Deadline to enter the meet is August 11.

I would do 165 personally. I did a quick research on this and you I think you weigh in 2hours before everything gets rolling. By the time you squat it might be 3 to 4 hours.

So do the sauna, dehydrated thing and easily be back to 171 before you squat. That's what I saw online, 5 to 6 pounds is very doable. And just in case you miss you go in as a light 181er.

But I don't even meet so who knows. I just know Hawaiian bench press record added to IEL, emperor of lats city, etcetera would be facking sweet!!!!

USPA is 24 hours for weigh-ins so 165 is no problem for busto. 148 could be possible too.

Is this not the goal of powerlifters? I'm confused.

nice try Salimi Bird.


yea, 24 hours weigh ins. I think 148 is def doable if I stopped being fat. I've never done a water cut before but it seems simple enough. I'll also go on a mini cut so I'll drop 1-2lbs and the water should then should be a lot easier.


7/21

kb pecs

smolov jr week 3 day 2
235x5 x7

right tricep feels strained AFTER the 7th set. I've been concentrating so much on my right pec that I've neglected everything else I guess. Hopefully it's ready to go by Wednesday. I won't ice until tuesday night (assuming it'll still be sore).

paused FS
135x4 x2
185
205
225
245

taking it easy on everything else this week and maybe next. Just remembered I did 330x1 on bench before, so anything but 340+ touch and go would be horrible after smolov. I'll settle for an easy 315 pause tho even if I've done 300x2 there.

24 hour weigh in, easy game. Come in at 165, blow up to 180. New Hawaiian
Bench Press Champion.

Bench Press Champion and Lats City Emperor? Upperbody achievement unlocked. Perfect. Maintain.

If I make weight and I don't get the record, I'm gonna be sick.

My right tricep was stupid sore earlier but I wrapped it hard and it went away.

7/21 night

It's ridiculously hot/humid here and I don't have AC at home so I went to the gym again.

Facepulls 3x15

Pullups (all dead if >1 rep)
Bw x3
+18x2
+35x2
+53
+70 x3s
+35x2 x4

Rear delt machine fly 5x10-12

Hammers 4x10

7/22

Hbbs
135x4 x2
185x2
235
275x2
225x4 x6 (paused last 3 sets)

Abs
Face pulls

If it's too hot again I'll probably go for another session. Also I'm eating kalbi and bacon fried rice... Alllllllll the fats. And carbs.

I lol'd.

7/22 night

Too hot to stay at home. It was either wings and beer or more skwats

Hobbs
135x4 x2
185x2
225
275 x3s
255x2 x3

Paused fs 225 x4s

Currently icing right pec. Just to more sessions of smolov jr. Please for no injuries.

7/23

Kb pec

Smolov jr week 3 day 3
250x4 x8

My right tricep started acting up towards the end. Right pec felt off from the start. I did get through these faster than the 6x6 and 7x5 tho. ONE MORE DAYYY.

Roll

Paused fs
135x3 x2
165x3
195x3
225
245
225

I'm probably going again later. I'm eating too much. Will start eating a little less and doing more c2 rowing on Friday probably.

7/23 night

Roll

Paused hbbs
135x3 x2
185x2
225
255 x5s

FS
185
225 x3s

Rear delt machine fly 4x10

Face pull 5x20

Lots of Kb pec smashing. Got 265x3 x10 tomorrow. Currently using the TENS unit on my pecs.

7/24

Kb pec

Smolov jr week 3 day 4
265x3 x10

Last set was easily my fastest. My bar sits higher on my left pec and left side is lower (weights tilted) than right according to my friend. My right tricep was sore from the start and I had to wrap is with my wrist wraps just to get it done. I'm thinking the bar was in those positions to make up for my injuries.

SMOLOV JR. NEVER AGAIN.

paused fs
135x3
185
205
225
185x2 x2

My plan is to bench light on Saturday for a few sets then max on Tuesday. If anyone has a suggestion or better plan, lmk.