As if you'd know what that sounds like.

Renton,

I didn't see anything wrong with your lockouts.

Re: the recent pics -- looking good. What are your strength goals?

Thanks. As for goals, I'm kind of wary about making them. It would be nice to add 2 to 4 kilos to my 5rm deadlift every 2 weeks for as long I can. It would be nice to make any progress whatsoever on my press. One kind of long term goal I've got my eye on is "advanced" squat as per http://www.strengthstandards.co/#/, which is 113x5 for a 60kg lifter. That's a pretty long way off, and I'll likely be heavier by the time I'm hitting that. And finally, with the bench, I just want to get this reverse-grip up to the same numbers that I was CGBPing ASAP.

I'll probably run this program or some version of it until gains slow down, then get back to higher reps / higher volume because I think it may have had better body comp results.

What does TM stand for?

Training Max. Percentage-based programs use a theoretical 1RM to determine the weights that are lifted throughout the training cycle. My DL training max is adjusted (hopefully upward) based on how well I do on my max DL set, which I attempt every two weeks.

Saturday, August 26, 2017 Training
Strength Block C1W3

1. Reverse-grip Bench (kg):
TM69 4x6 @75%

20x6x2
35x6
42.5x3
47.5x3
52.5x6
52.5x6
52.5x6
52.5x6

2. 2ct Pause HBBS (kg):
w/ Cable Straight-back Crunch (lb): 57.5x22x4
TM123 4x3 @77.5%

20x4x2
40x4
60x4
75x2
87.5x1
95x3
95x3
95x3
95x3

3. Machine Seated Row (lb):
w/ Machine Fly (lb): "130"x14x2, "130"x11x2

130x12
130x12
130x11
130x12

Training time: 1:51

***

Another great session under adverse conditions. I woke up 4 hours early and couldn't go back to sleep so I gymmed at 730am instead of my normal 11 or so.

Bench sets were easy. Squat sets were not easy.

Sunday, August 27, 2017 Training
Strength Block C1W3

1. Press (kg):
TM45 75%x5, 80%x5, 85%x5+

20x5x2
27.5x5
32.5x5
35x5
37.5x8 @9.5 [PR] {TM+1}

2. Sumo Deadlift (kg):
w/ Band Facepull: #0 x25x4
TM137 4x6 @75%

65x4x2 DOH
80x4 hook
95x3 hook
102.5x6 hook
102.5x6 hook
102.5x6 straps
102.5x6 straps

3. DB Flat Bench (lb):
w/ DB Curl (lb): 25x11x2, 25x10x2
w/ Hook Grip Hold (kg): 80x21", 90x19", 100x6"(*)

40s x13
40s x13
40s x13
40s x13

Training time: 2:03

(*) Messed up the technique, and my thumbs were spent at this point so I called it a session.

***

Press is huge. Five reps would have been a rep PR and seven a real PR. Eight was quite unexpected and it wasn't even a mega grinder (though I wouldn't bet on #9 being there).

More hook grip gains. I watched a bunch of youtube videos last night and implemented some of the tips. In the linked set, I felt like I was doing it exactly right. The second set wasn't as good and the static holds were pretty sloppy. As a side note, I ditched the athletic tape because I felt it was hurting more than helping.

Does the linked 4th set change your mind?

The deadlift sets today felt really strong. It seemed as if my quads were able to contribute more than usual to the movement, but there was still something awkward going on at the top. And that side angle makes it look like my back isn't fully extended, especially mid and upper back. I dunno.

Week 72 Diet
Mass Phase Week 13



Another week of virtually no meal planning. Just sensible eating and checking my pig impulses when they emerge.

Renton,

I'm far from a sumo expert, but I recall reading in the logs of others that fake DL that the sumo pull/lockout is somewhat of a two part process (i.e. complete hip extension needs to occur at the end of the lift after knee extension finishes up, but, again, I'm not an expert and this could be lolwrong). It's probably worth sending a PM to Aidan to see if he'd be willing to drop some knowledge your way, especially if you're concerned you're not doing it correctly.

Yeah, a lot to learn with sumo. Thanks for the suggestion, I'll probably do that.


Wednesday, August 30, 2017 Training
Strength Block C1W4

1. HBBS (kg):
TM123 5x5 @80%

20x5x2
40x5
60x5
75x2
90x2
97.5x5
97.5x5
97.5x5
97.5x5
97.5x7 @10 [PR] {TM+3}

2. 2ct Pause Reverse-grip Bench (kg):
w/ Band External Rotation: #0 x14x4
TM69 5x3 @77.5%

20x5x2
35x3
45x2
50x1
54x3
54x3
54x3
54x3
54x3 @8

3. Romanian Deadlift (kg):
w/ DB Hammer Curl (lb): 20x16x4

100x8
100x8
100x8
100x8

Training time: 2:17

***

Exhausting session. I tried to really get psyched up for squats. I was able to push the last set pretty hard but I think I could probably get 8 or 9 if I hadn't wasted energy on less than perfect reps, both earlier in that set and in the prior 4x5 sets. I may eventually restructure my squat programming to have me working up to one 5rm set every 2 weeks like I do with deadlift and press. That way I get to hit the new weight completely fresh. I'm making gains with this though so I'll stick with it for another cycle at least.

Bench is going up fast. Really happy about that. I could probably have just gslped it up to 60 something but I like alternating paused for technique improvement.

RDLs were diabolical brutality after the 5x5 squat. I think I'll take some weight off for next cycle and see if I can eke out a bit more ROM.

Thursday, August 31, 2017 Training
Strength Block C1W4

1. Press (kg):
TM46 5x5 @80%

20x5x2
27.5x5
32.5x2
36x5
36x5
36x5
36x5
36x5

2. Chin-up (@60kg):
w/ Hanging Leg Raise (2ct hold): 0x18x4

0kg x5
6.25kg x5
12.5kg x4 @10
6.25kg x5 @9
6.25kg x6 @10

3. Sumo Deadlift (kg):
w/ Cable Lateral (lb): 7.5x15x5
TM137 67.5%x5, 72.5%x5, 77.5%x5

65x4x2
82.5x2
92.5x5 first 2 reps w/hook
100x5 hook
107.5x5 straps

Training time: 2:15

***

Pretty lackluster day. Chin-ups were my only chance to walk away with a PR but 5 reps just weren't there. I couldn't get anything going with hook grip which was kind of frustrating since I did so well the other day. The 100 set it took forever to get the grip set right and in the 107.5 I just said **** it and put on the straps.

Since it was a light day, I tweaked my setup a bit based on what I learned watching this video. Cliffs are that I should probably narrow my stance slightly so that my ankles and knees are stacked. That will improve my strength off the floor while making lockout a bit harder, but still not the limiting factor. In other words, win-win, as I get a better training effect while being able to lift heavier weight. It felt fine in the lighter sets, a bit awkward in the top set but I guess that's to be expected with trying something new. I'll pull my 5x5 on Sunday with this stance and see how it goes.

Oh yeah, and press was fine, just fine. A couple of reps in the tank on all sets, while keeping the rest intervals pretty short at 3'. Probably not as hard as a 5x5 should be, but it will get harder as the training max goes up.

Saturday, September 2, 2017 Training
Strength Block C1W4

1. Reverse-grip Bench (kg):
TM69 4x5 @80%, 1x5+ @80%

20x5x2
35x5
42.5x3
50x2
55x5
55x5
55x5 @9.5 bleh
55x5
55x5 @8.5 {TM+3}

2. 2ct Pause HBBS (kg):
w/ Cable Straight-back Crunch (lb): 65x17x4
TM126 4x4 @72.5%

20x4x2
40x4
60x4
75x2
85x1
91x4
91x4
91x4
91x4

3. Machine Seated Row (lb):
w/ Machine Triceps Extension (lb): 70x15x5

145x8
145x8
145x8
145x8
145x10

Training time: 2:05

***

Benching was hairy today. It had promising beginnings when I smoked the first two sets. The first set looked like 10 reps were there. Then, in the 3rd set, I misgrooved the third rep and then wasted a ton of energy muscling up the last two after losing all tightness. My lower back cramped getting the last rep up. Unfortunately, no fail video is available for that set.

Anyway, that set basically took the wind out of my sails and in spite of resting 5+ minutes, the last two sets were way harder than they should have been. In the last set my form was breaking down a lot or I'd have pushed it past a 9. I'm still taking a decent TM jump because I know I'm capable of more than this.

Everything else was fine. Squats were manageable (and a bit deeper than usual) but made harder by the fact that I limited rest between sets. Rows continue to go up (in weight, sets, or reps) every week for months on end. I love that machine.

so is squat depth kept high for some intentional reason?

Don't crank your elbows up on the squat. I don't mean the start position, but as you come out of the hole you also jack your elbows up. They should remain in a static position.

No, I'm going as low as I can go on any given day. I can usually tell during warm up if it's going to be a decent day for depth because on those days I can flex my knee significantly farther without pain or discomfort. I think it's knee flexion that is the limiting factor but probably I don't have great hip flexion or dorsiflexion ROM either.

Thanks, I'll try to fix this.

Sunday, September 3, 2017 Training
Strength Block C1W4

1. Sumo Deadlift (kg):
TM137 5x5 @80%

60x4 DOH
75x3 DOH
85x3 DOH
102.5x2 straps from here
110x5
110x5
110x5
110x5
110x5

2. Press (kg):
w/ Band Facepull: #1 x18x4
TM46 5x8 @70%

20x8x2
27.5x8
32.5x8
32.5x8
32.5x8
32.5x8
32.5x8

3. DB Flat Bench (lb):
w/ DB Concentration Curl (lb): 15x18x4
w/ Hook Grip Holds (kg, 5ct reps): 80x5, 87.5x5, 95x5, 100x3

45s x9 ugly mount
45s x10
45s x10
45s x10

Training time: 2:20

***

Today's deadlifts felt as good as they ever have. It looks like bringing in my stance was a good call. Every set had loads in the tank. I considered increasing the weight or adding reps but I decided to save it for Thursday when I will attempt 117.5. Monte suggested skipping deload and after feeling this good today, it's hard for me to disagree.

Week 73 Diet
Mass Phase Week 14



I brought the calories down a bit this week. Weight seems to be stabilizing at 60kg. Been feeling pretty fat lately even though I've only gained 9 pounds since the cut. I guess loco was right that bulking is fake.

9lbs is a lot for you, % wise.

Yeah tbh it has been a bit faster than I had planned. I was somewhat over my slated bulking calories during the USA trip so that was probably responsible for a lot of the fat gain. I think my plan is to get to 140 really slowly over the next 4-5 months before I embark on cut #2.

The realities of natty training are painfully obvious in all the logs in h&f. You are finding that your newb gains were so strong that you were actually bulking (gaining muscle) while you were cutting, and now that the newb gains are gone, you are mainly getting fat as you bulk.

While that is sobering it is also beautiful. You can go back to living your life while maintaining your new gains.

Its all fake as fack, from bulking to optimal macros to g-flux, only exercise volume matters. People that talk the talk and then walk the walk, know this. Welcome to the club.

Funny, I don't really remember having any newb gains. Glad to be accepted into the crap genetics club tho.


Wednesday, September 6, 2017 Training
Strength Block C2W1

1. HBBS (kg):
TM126 3x6 @75%

20x5x2
40x5
60x4
75x2
87.5x2
95x6
95x6
95x6

2. 2ct Pause Reverse-grip Bench (kg):
w/ Band External Rotation: #0 x15x3
TM72 3x4 @72.5%

20x4x2
35x4
45x2
50x2
50x4 misload
52.5x4
52.5x4
52.5x4

3. Romanian Deadlift (kg):
w/ DB Curl (lb): 20x19x3

80x8 hook
90x5 hook
90x5 hook

Training time: 2:15

***

Kind of a weak day. Squat form and depth were fine by my standards, but the sets seemed a little harder than they should have been. Then I proceeded to bumble through the bench work.

I feel like my bench setup has gone a little by the wayside during the past couple of months since I hurt my shoulder. At first, with reverse-grip I was finding that I liked taking my final grip initially and holding it during the entire setup. Today, I went back to my old way of using the uprights to push myself into a tighter position and then taking my grip. After goofing around with the wrong weight, then failing to pause in the first 52.5 set, I managed to have decent 2nd and 3rd sets. Pauses were still a little short, though.

Mainly, I'm a little irked that this workout took so long. 3x6 week should have me out of there in 90 minutes, but I just didn't hustle enough. I guess this is why I time the workouts (to be accountable).

Thursday, September 7, 2017 Training
Strength Block C2W1

1. Sumo Deadlift (kg):
TM137 75%x5, 80%x5, 85%x5+

65x4 DOH
80x3 DOH
95x2 DOH
102.5x5 straps from here
110x5
117.5x8 [PR] {TM+7}

2. Press (kg):
w/ Hanging Leg Raise (2ct hold): 0x19x3
TM46 3x6 @75%

20x6x2
27.5x4
32.5x2
35x6
35x6
35x6

3. Chin-up (@61kg):
w/ DB Lateral (lb): 15s x17x3

0kg x9
0kg x9
0kg x8

Training time: 1:30

***

I had high hopes for the deadlift today. I pretty much knew I was going to get 5, it was just a matter of how many reps after that. The ramping sets were a bit flawed so that deflated my expectations a little. The top set isn't the prettiest set ever, but obviously a huge PR.

I'm guessing that set was between a 7.5 and an 8.5. I still don't feel comfortable enough in my form and setup to push a high RPE set, but we're getting there. I just need to get a more consistent setup routine and do that for every rep. The 7-kilo jump is ambitious, but I really feel like there is a ton of low-lying fruit gains to be made in this lift by just cleaning up my technique.

In other news, press sets were pretty easy (as 35x6x3 should be), so I'm feeling pretty optimistic about making some progress on this stupid exercise on Sunday.

Saturday, September 9, 2017 Training
Strength Block C2W1

1. Reverse-grip Bench (kg):
TM72 3x6 @75%

20x6x2
35x4
42.5x3
50x2
54x6
54x6
54x6

2. 2ct Pause HBBS (kg):
w/ Cable Straight-back Crunch (lb): 57.5x24x3
TM126 3x3 @77.5%

20x5x2
40x3
60x3
80x2
92.5x1
97.5x3
97.5x3
97.5x3

3. Machine Seated Row (lb):
w/ Machine Fly (lb): "120"x15x3

130x14
130x14
130x14

Training time: 1:39

***

Another really solid day. Squats were fairly hard, but not as hard as 95x3x4 was two weeks ago. The pauses were a bit more strict for once. My elbows were a lot better today, but I need to address my neck hyperextension next time. I fully expect to crush the 100kg 5x5 next week.

The bench is getting better. It's not perfect but it's finally turning into something that I can work with. I will likely increase benching frequency after this cycle to 3x per week + the db benching. I also made more big gains on rows, adding two reps to each set from a month ago.

Sunday, September 10, 2017 Training
Strength Block C2W1

1. Press (kg):
TM46 75%x5, 80%x5, 85%x5+

20x5x2
27.5x5
34x5
36x5
39x7 @9.5 [PR] {TM+1}

2. Sumo Deadlift (kg):
w/ Band Facepull: #0 x30x3
TM144 3x6 @75%

65x4 DOH
80x4 DOH
90x2 hook
100x2 hook
107.5x6 first 4 reps with hook
107.5x6 first rep with hook
107.5x6 straps

3. DB Flat Bench (lb):
w/ DB Hammer Curl (lb): 25x11x3

40s x15
40s x15
40s x11 slower eccentrics

Training time: 1:42

***

I'm finally getting some momentum going on my press. It's about time. I'm not sure if all the volume I did over the last 6 months somehow potentiated gains that I'm now realizing or if I've only now discovered the right combination of volume and intensity to get it moving up. Either way, it's great news. Today's set wasn't that smooth, so there's more to work on with keeping tight and not losing balance. I think I could have put 8 or 9 reps up with some minor improvements.

I went in really fired up to pull all my work sets with hook grip but it didn't quite work out like that. It seems like the pain of hook causes some involuntary feedback that makes it impossible to get as tight before the pull, resulting in sloppy reps that are way harder than they should be. Still, I think I'm slowly but steadily adapting to the grip, and 107.5x4 with hook is a "PR." I think I'll get there as long as I smash my thumbs regularly over the next few months.

Week 74 Diet
Mass Phase Week 15



Pretty much an ideal week of macros. I was a little more meticulous about planning and counting, and since I've been playing more online again I've cut down my restaurant visits. The uptick in weight is probably an aberration; I've recomped on these calories in the past.

Wednesday, September 13, 2017 Training
Strength Block C2W2

1. HBBS (kg):
TM126 3x5, 1x5+ @80%

20x5
40x5
60x4
75x2
92.5x2
100x5
100x5
100x5
100x2
100x8 @8.5? [PR] {TM+4}

2. 2ct Pause Reverse-grip Bench (kg):
w/ Band External Rotation: #0 x16x3
TM72 4x3 @77.5%

20x4
30x4
40x3
50x2
55x3
55x3
55x3
55x3

3. Romanian Deadlift (kg):
w/ DB Concentration Curl (lb): 20x15x3

92.5x8
92.5x7
92.5x8

Training time: 2:06

***

Probably a record for longest log before reaching a two-plate squat but the fact that it's probably my 10RM takes a little of the sting off. Best squat day ever pretty much. Even my depth was decent. Under adverse conditions, too; in the third set, a woman walked right in front of me and started doing plate side raises before my 5th rep. Then, the weird double was because a Khmer bro walked two feet in front of my face and started fishing around for plates from the rack I was using. I just decided right there to re-rack it and have a do-over.

Bench went fairly well; each set was better than the last. Might be something to those band rotations, but I think it's just that it's taking me a while to groove the technique.

I took some weight off for the RDLs trying to get deeper but I discovered a couple of things. First is that my limited ROM isn't because of a lack of strength; my hips stopped going farther back and lower back started to round that the same point that it does with heavier weights. Second is that I just can't do this exercise slowly. The weight needs to be lowered at a certain speed for me to do the lift even close to correctly. I'm also wondering if it has any place in my program, especially on this day. Depending on the week, I'm either doing a max effort squat beforehand or a max effort deadlift on the following day. I think I will replace it with more benching or overhead pressing and see if my squat and DL can get on okay without it.

Gain train chugging along nicely in here