so what's your views on sodium intake then?

Aug 22

Calories: 2995
Fat: 112
Carbs: 300
Protein: 220

+2 beers

exercise	weight	sets
Squat	215	3x5
Bench	135	2x5,1x6
BB Row	135	2x5
Light DL	135	2x5
Face pull	80	2x15
Inclined sit up	-	2x12

Aug 23

Calories: 3125
Fat: 128
Carbs: 320
Protein: 200

Rest day

I don't really have one, except that you're probably getting too much of it if you eat a considerable amount of junk food (pizza, fast food, processed food etc) and if you don't I wouldn't really worry about it.

so my gym is closed tues/wed. I have soccer mon/thurs which means I won't be able to do my next session for 5 days, on friday

questions:
a) will it hurt my program if I wait until friday? I'll be eating the same until then and have soccer twice
b) should I gym thursday morning? soccer in the evening too, but at least i'd have the day to recover?

b) seems like a fine option. I've been starting to look into how to combine endurance and strength training, which is what you're already doing. It's preferred to do endurance and strength training on separate days, but when not:

1) Do strength before endurance
2) Try to get at least 6-8h recovery between sessions

That's from this study.

perfect, I should be able to do that no prob

quick food question; I'm pretty happy with everything I've been heating. Thoughts on breaded chicken burgers though? macros are 10/15/10 each and I usually do 2. Have been eating a few recently wanted to know if I should be staying away from those?

If it fits your overall macro goals and you still get enough vitamins, minerals etc (which shouldn't be a problem at 3,000 kcals/day) I don't see why not. I'm not a nutrition expert, but that seems to be the opinion of some sensible writers I've come across recently and also most people in H&F (I think?). It might be different when you're on a cut, because you have less kcals at your disposal to get the micros you want and white bread doesn't provide much satiety.

I had a 4,000 kcals day today, which included a 1,500 kcals pizza and a 150g bag of salty liquorice, but also carrots, kale, avocado, apples, broccoli, nuts, seeds, omega 3 capsule etc.

Aug 24

Calories: 3245
Fat: 128
Carbs: 352
Protein: 191

Pretty high-carb day, had pizza and a coke tonight, but not terrible considering my average daily macros.

exercise	weight	reps
Squats	220	3x5
Bench	135	2x5, 1x7
DL	270	1x5
Chin ups	-	3x5

Reset to 135 Bench since I quasi-failed 140 last week, twice in a row now I've done completed 135 and increased my AMRAP set from 5 to 6 to 7 so I should be ready for 140 now.

Next session will be huge for me. 2 plate squat and 275 DL (2 plates + 25). Will get videos to make sure everything's smooth. Will be at least 4 days rest (with soccer in between) so I'll be sure to keep eating hard and getting proper sleep. DLs today were tricky. weight is starting to get to me even with the hook so pending form vid we'll see if I need to reset to 250 or something to sure up the form

Aug 25

Calories: 2990
Fat: 116
Carbs: 324
Protein: 174

90 mins soccer

Are you finding much difference in your general soccer performance since getting a bit stronger?

my ball handling skills are getting better, but that's just because I sucked before. I think my cardio's improving over time but don't think that has anything to do with strength training. Otherwise I find I'm not getting as sore and not pulling the muscles I used to at the beginning of the season which may be helped by training

Aug 26

Calories: 3190
Fat: 117
Carbs: 350
Protein: 195

Dam 50g carb apple crumble - but it's sooo good

Rest day

Aug 27

Calories: 3010
Fat: 110
Carbs: 310
Protein: 208

Rest day #2

Aug 28

Calories: 2935
Fat: 125
Carbs: 289
Protein: 178

90 mins soccer

Today (29th) I'm down to 162.5 lbs. For the past 4 days I was in the 164-165 range. I'm hoping this is just a swing.

Cool. I found I was much better at winning 50/50's and otherwise holding people off after I'd got a bit of squat strength, im sure you'll see the same over time too.

Well soccer's over next week anyway

Aug 29

Calories: 3120
Fat: 126
Carbs: 314
Protein: 203

exercise	weight	sets
Squat	225	3x5
Bench	140	3x5
DL	275	1x5
inclined situps	-	2x15
chin ups	85	2x15

Pretty excited about my progress. Managed the 2-plate squat okay but struggled on a couple reps. Last rep of 3rd set was especially difficult - found the bar was pushing me forward on my way up. I find the deeper I try to go - the harder it is to get out of the hole.

Managed the 140 bench by myself no prob, so progress there.

DL was tricky to get off the ground. Had to take a step back, get repumped and start over. But I managed it, and surprisingly each rep got 'easier' (or I got more confident).

Worked on my neck/head neutrality - but my wife got tossed for wearing civilian clothing (she was doing work in the lounge) so I can't get vids until next session.

When do I stop squatting 3x a week? What are the cues that my progress would be slowing? I don't really want to find out the hard way....which would be failing

Failing isnt a big deal imo. Keep grinding out linear progress for as long as possible imo, it only gets harder. A reset or two is fine.

I've been thinking I may need a DL reset soon. How much is usually standard? If I get to 280-285 and need to reset, would 250 be good?

10-15%, so 250 seems reasonable. Don't take resets you havent earned yet, though.

good stuff

I need to be less of a pussy sometimes

excellent post

I don't like encouraging failed squats when abdominal bracing is the weak spot, as in this case. OP's squats look just like mine when I started out - turning around a bit above parallel as the slightly overextended lumbar start to buttwink. Before I ever really failed one, I was laid up with a muscle strain in my lumbar. I was getting to legal depth at 275# and higher because I couldn't control the weight and reverse direction when the lumbar started to go.

I think StuckinARutt needs to work a lot abdominal bracing and hip flexor mobility before pushing to failure. Some people even when relative beginners can safely fail a squat, but I don't think it's the case here. Iirc, Fakebusto can fail a squat, eat a sandwich while stuck in the hole, and then gently place the bar on the safeties without his back altering by a degree.

By failure I meant "failure to get 5-5-5 reps in a workout", rather than failure in any individual rep. They are linked but subtly different I think. I do think there is value in grinding out tough reps, it certainly shouldn't be done with seriously compromised form.

I agree with your assessment on the things that need working on. Getting deeper with good back position is probably the most critical, and overall core control.

Aug 30

Calories: 3030
Fat: 123
Carbs: 318
Protein: 183

Rest day