I'm pretty certain that you said a few years ago that 15% was visible abs. I guess in 2024 its gonna be visible abs at 25% loco scale.

At 20% they start coming in a little bit. At 15% they become visible, for some, the full 6pack. For example Booktomarket, it depends on genetic disposition.

This man has no abs just a belly, and thus greater than 20.

I believe you

Don't some people hold fat in that area though? I remember reading a story about some guy in this forum who had to get his fat there surgically removed because even if he dieted down to very low %s he'd still show no abs. Can't remember it 100%, but I am pretty sure he said it improved his athletic performance, although not for everyone who did that surgery.

2019/03/06

Jerk + Split Position Squat
2x3x40
3x3x50

Clean & Jerk
1x(1+3)x60
4x(1+2)x70

Jerks sucked today. My drive was awful.

Power Jerk
3x2x70
3x2x80

Drive on power jerks is a lot more straight and stronger.

Back Squat with 3s Pause (3RM)
1x3x100
1x3x120
1x3x130

Very little WIM today. But at least they were 3 real seconds this time.

Back Squat with 10s Pause (1RM)
100
110
120
130
140 This one with belt. Yes 10 full seconds. Love it. See you.

2019/03/07

Just wanted to mess around with heavier hang snatches today. Curious to see how far I could get and what would happen. Damn, pleasantly surprised! Speed under and stability have already improved immensely because of the past few weeks.

Got up to 75x2, which is a weight that was very intimidating before.



One could say I'm getting the hang of this.

Very nice!

Something I noticed is that on 2nd and/or 3rd rep you do a funny bouncy movement before doing your rep. Maybe get rid of that and try to have all reps look & start the same (not sure if it matters tbh, just noticed it).

Thanks! Oh yeah that bouncing is from lowering the bar back to the hang. I keep my legs loose, kind of like a spring. I'm probably overdoing it but it feels good lol.

And I dunno why but my 2nd/3rd reps are always way better than the first one.


I gotta debunk what I said a few days back about "landing the feet hard" by the way. Tried it today on heavier weights and everything went to ****. It somehow introduces a bunch of new mistakes I otherwise don't make (I assume it's because I attempt to jump too soon).

Sticking to staying connected!

My theory is that at higher levels of total LBM, abs will be visible at higher bf%s, ceteris paribus and also subject to genetic disposition. I'm quite sure my abs might still be visible if I managed to get over 25%. A facking 300lbs mass monstah powerlifting god probably has visible abs in the mid 20s bf.

2019/03/10

High Hang Snatch
1x5x30
2x5x40
1x4x45
1x3x50
1x2x55

Snatch with 2s Pause Above Knee (2RM)
2x2x40
2x50
2x55
2x60
2x65
2x70
2x75
3x3x60

Snatch Pull with 6s Pause At Knee
3x2x80

Snatch Push Press + OHS
4x(3+1)x60

2019/03/11

Press From Split Position
2x5x40
1x4x50
2x3x60

Clean & Power Jerk
1x3x50
1x3x60
3x3x70

I am so much better at power jerking than split jerking it's not even funny.

Clean with Pause Above Knee (1RM)
80
90
100
110
120
125

These are getting better every week.

Clean Pull
3x2x125


So there is a powerlifting meet at my gym in 6 weeks. I think I'm going to join just for fun. I'll be adding some sq/bench/dl until then. Some sort of 2 week accumulation, 2 weeks intensification, 1 week tapering and then peaking. During this time I guess I'll also trim down the not-so-necessary exercises from my current wl program. So basically only keep the hang snatches and jerks.

My squat is currently somewhere >=375, MAYBE 400
My deadlift definitely >=440, MAYBE 480
My bench literally no idea... 240-260? Wild guess

Any advice or thoughts are welcome!

I'm not sure what I should put up as my goal for the meet, which numbers to shoot for that day, and also don't know which numbers to choose as my current maxes to calculate my work sets.

Alltime PRs are:
Squat 420 (2017)
Conventional deadlift 465 (2017)
Bench 265x3 (2013)

There is no way I'm beating the squat but I think there is a good chance I can do better in dl and maybe even bench if I focus on it for 6 weeks.

FYI the estimations in my previous post are untrained (without specificity towards those lifts... except squat ofc)

I just realized one nice goal would be to PR my conventional deadlift in a way it's higher than my all time high (sumo) deadlift which means I would have to pull >480.

Meh, changed my mind. I'm still going to join the meet but I'll just do whatever I can that day. Not focus on some silly program until then.

The only thing I feel excited to work on is bench. I'll still throw in some deadlifts once a week, but generally just wing it.

2019/03/13

Snatch Push Press
2x3x40
3x3x50

High Hang Snatch + Snatch + OHS
3x(1+1+2)x40
2x(1+1+2)x50
2x(1+1+2)x55
1x(1+1+2)x60
1x(1+1+2)x65
1x(1+1+2)x70 caught too high
1x(1+1+2)x60

Bench Press (!)
2x5x40
1x5x60
1x3x80
8x3x90 (200lbs)

2019/03/14

Front Squat
5x5x100

2019/03/15

Clean & Power Jerk
3x3x40
3x3x50
2x3x60
1x3x70
4x3x80kg

3s Paused Squats (3RM)
3x60
3x80
3x100
3x120
3x130
3x140kg

10s Paused Squats (1RM)
100
120
130
140kg

Bench Press
1x5x40
1x5x60
4x8x75kg

2019/03/18

High Hang Snatch (2RM)
a bunch at 30/40
2x50
2x55
2x60
2x65
2x70
2x75
2x75 not high!
2x80 PR but high
3x60

I noticed I mostly have to focus on pulling very close to the body and then all reps feel great. As soon as I just try it without focusing on that cue things feel off.

Snatch Pull with 6s Pause At Knee
4x2x80

Bench Press
5x40
5x60
3x70
3x80
6x3x93 (205lbs)

I forgot how fun benching was. Plus it makes me feel jacked afterwards. Dem teddies and lats.

Snatch Push Press + OHS
3x(3+1)x60

Oh and pullups 5x5 banded

I've made it a goal to do pull ups properly and I'm pretty terrible at them. Maybe it's because I'm too fat. But my shoulders always roll forward at the top. Weak scapula? Smh. From now on I'm only going to do reps while keeping the shoulders nice and back. I can barely do two this way.

Chin ups way easier for me though. Much stronger position for me.

2019/03/19

Deadlift
3x60
3x80
3x100
3x120
3x140
3x160
3x180 (400lbs)
1x200 (440lbs)
1x200

2019/03/22

Clean & Power Jerk
2x(1+4)x40
2x(1+3)x50
70
80
90
100
3x(1+3)x80

Power Jerks are so easy. But they are also ugly because of limited overhead flexibility and too much forward knee on the catch. They are easy because unlike in the split jerk, I actually finish my drive.

Squat
3x60
3x80
3x100
3x120
3x140
3x150 (330lbs) @RPE7
2x161 (355lbs) @RPE9.5

****, I wish I got 3 on that last set.

Bench
5x40
5x60
5x70
3x5x82

Both my mom and my mother-in-law said I was getting fat in my face. I guess that means the bulk is working.



Currently 218lbs. Added 10lbs in 5 months.

The pace seems perfect, although I can say it's definitely not "just lean tissue." Smart scales confirms this because it says I added 1% of bodyfat in the past two months. So probably added 3%'ish total since the start.

Now how do I gain muscle?

2019/03/25

Snatch
2x5x30
2x2x40
2x1x50
1x1x60
3x1x70
1x1x75
1x1x80 PR match
1xFx85

This was the easiest 80kg rep I've ever done. Just felt like routine. But, of course, I caught it way high and it was a power snatch. Back to hang snatching.

The 85 rep I got way high but I didn't drop under and my arms didn't lock out. The bar fell and hit my head, lol. Again, back to hang snatching. Just gonna do lots of 3repper volume and increase 1kg every week.

With how high I can pull bars I have to be good for like a 90-100kg snatch if only I would drop under it properly.

Hang Snatch
8x3x60

Squat
3x60
3x80
3x100
3x120
3x142
3x152
3x162 PR! +2kg (357lbs) @RPE9 (?)

Added SBD knee sleeves on last set and got free gains. Looks like I'm good for more too. Is that an RPE9 set?

Video here: https://www.youtube.com/watch?v=Z3p17hnE6rY


Bench Press
10x40
3x60
3x70
3x80
3x90
5x3x95 (210lbs)

Congrats on the PR. How far do you plan to push the bulk?

Thanks!

Hmm, I haven’t really thought about it. At least until I’m comfortably above 100 on any given morning. But it’s a psychological goal more than anything else.

There’s a chance I may give the carnivore diet a shot for two months starting from June. If so I’ll presumably lose a bunch of fat (and weight), but at least I’ll look good for the summer.

Sweet PR. Looked like RPE 9 to me.