Sup guys,

Figured I’d do a log. Mostly for lifting but may some occasion climbing related stuff.

Background:
I’ve been climbing ~3x a week since Jan 2016. Started lifting in Dec 2016 and haven’t missed a day since. Started with SS/SL through about Feb 2017 then I switched to mostly 3 sets and added some assistance stuff. Recently I’ve been doing Texas method route, but with 4 days—upper volume, lower volume, upper intensity, lower intensity, with assistance lifts on each day. But overall the freq/intensity/volume just hasn’t felt right to me. Overall I think I need more volume at a lower intensity. I’ve been getting pretty fatigued by the time I hit accessory work. I’ve decided to try n-suns cap3. I’ll post a screen shot of week 1 below.

Program:


Stats:
I’m 29, 5’ 11.5 and my starting weight was ~150 on my lightest day, prob 9-10% bf. I’m 177 now, idk 12% bf.

Because of climbing and I guess 3 different stints of 3mo general weight lifting throughout my life (age 22, 23, 26) my starting maxes weren’t complete ****, though DL/SQ were untrained. As such a good bit of the body weight gained was in my legs.

Starting 1RM estimates (ofc it’s hard to say):
Bench; 175
SQ: 180,
DL: 265
OHP: 100
Current 1RM actual or estimate:
Bench: 225 tested
SQ: 325 EST
DL: 415 tested
OHP (strict): 140 EST

I’ve had form issues with every lift (Bench, SQ, DL, BBrow, OHP). After lots of work and videos I feel like they’re mostly OK but of course still lots of room for improvement. The biggest struggle was with high bar squatting. I ended up switching to low bar about a month ago and it’s been going so much better. Weights increasing, weights move so much quicker, and I don’t have lower back pain anymore (from it!). Going to CAP3 I chose Front squats and Sumo DL as my secondary variation, which are new and I’m sure will require some from work to get them acceptable.

Goals:
To get bigger and stronger with an emphasis on stronger. My total is approaching 1000lb so I’d like to hit that in the short term. Longer term 3/4/5 plates which is 1215lbs. The DL and SQ don’t seem so far but that bench feels like miles away. Idk let’s see how it goes, but if I got somewhat close by the end of the year I’d be really happy.

Nice numbers! GL.

impressive numbers, will follow

good to see you still got the colorful excel sheets


how do you lift and climb so much without having recovery issues?

+1

Also anyone that can pre-rustle loco with bodyfat estimates that don't take into account headfat is alright in my book.

Interested in seeing some squat/DL videos if you get the chance.

First day lifting in the morning and saw a bunch of new faces. A special needs gentlemen asked my why my legs were positioned the way they were. I explained it to him but he still suggested that I needed to put my feet on the bench. He liked to yell "OH **** " after every set and state which exercise he was going to do next...he was by himself. "Tricep Extensions." Was pretty entertaining. Then a middle aged lady who was in decent shape started doing handstands on the (only) deadlift platform. Good thing it was chest day because I doubt I'd have been able to control myself from telling her to do that **** somewhere else if I was waiting to DL.

thanks
Yes, though I didn't make this excel!

Well today was my first day of the new program and ~6 days a week so we'll see. Prior I was doing about 4. I'd climb after lifting some, but I didn't do it well haha. Prob drop a grade at least and if it was a long problem my arms would give out. Esp after DL days.

Just throwing out some nudes bait. But now I'm second guessing myself at 12% atm. Sure I'll try to do some videos.

So you have journeyed from 5'11 150 10% to 177 12%?!!!!!


I know a guy that would hire you for coaching, currently in Jamaica for his honeymoon but he will back soon.

Which did I get wrong? It would be about 70:30 muscle:fat gains, which doesn't seem crazy for someone untrained in DL/SQ. Think I heard Ripp say this number also.
Nudes:

Damn it, i should have waited for the noodz first.

Well now my comment really is true, we know a guy trying to get to 180 10% that probably needs some help.

Those do look like climber forearms. Be careful if you have to go through any procedure in a teaching hospital--you might wake up with a half dozen "practice" IV punctures.

I think the number before is 10-12% and the number after is 14-16%.

Pretty good. Nice work.

Roid gut confirmed

Jk nice job

You will show your true mastery if you can get EV to respond positively to your advice

Am I reading this wrong or are these numbers after ~5 months? Pretty great potential.

Shiiiiiit great numbers and physique and in 5 months. Early lock for golden loco?

dont often read this sub but am I reading this right that youre training 7 days a week? from everything ive read that's not usually recommended right?

ps: gj on da gainz

Can anyone actually do that?

I'm okay with this guy winning golden loco 2017 assuming nobody manages to outdo him between now and january.

What are you guys smoking? The award is not given out to randoms who lifted in some imaginary land taking god knows what.

This why EV will never get one. He has gotten worse and worse every year because he was on superdrol and then went clean.

No offense to OP, but I have seen this story before. Guy comes in, thinks he looks great and then boom just disappears. There was a latino who looked great and then logged for about a week. I do think OP most likely natty because he has awful push numbers but I also think he has zero shot to become golden. Takes sweat and tears right before our eyes to become golden.

wait what? EV was on superdrol? Plz explain.

I lol'd because superdrol literally means super turd in my language.

Point taken loco. If he keeps logging though I don't see who's going to beat him. Still 8 months to go.

Wow I appreciate all the support, thanks guys.

re:drugs,

Nah I haven't/don't take anything. Got off creatine a while back too because I thought it might have been causing the ****ting problems I was having. Doesn't seem to be the culprit as it's still going on. I've thought about the idea of taking something but I think I can get to my goals without them. Not high on my health confidence atm either so I don't want to complicate things or deal with any negative side effects. I don't judge anyone for taking them, and I don't think I'd be ashamed of admitting it if I was on gear.

Speaking of health, so my creatinine levels were high (post creatine supplementation). I'd been off regular creatine use for probably a good 2 months when I had blood work done about 2 weeks ago. My creatinine was 1.3 which is about the high end of the ranges. After doing some research ppl with higher muscle mass, those who weight train, and eat high protein/meat diet tend to have higher creatinine levels (perhaps duh). So I'm not overly concerned but nonetheless I was referred to a nephrologist by my GP and I'm going to follow up and see them. Has anyone had any experience with this?

re:training,

Unless poker gets somehow rejuvenated or I find something else to pour a lot of time into, I don't have a lot going on. Lifting and climbing are about my only regular plans. I'm not sure why this time lifting is sticking... perhaps I feel there's something more concrete to chase (PRs and form work) as opposed to just going in to "get big." Maybe it's because I'm terrible at balance and I don't have much else to focus on. Idk, either way I've been enjoying it more and more.


kirby,

it's 6 days. But yeah still a lot. We'll see how I feel on it. I think it's going to be OK given the overall lower intensity.


Today was sumo day, my first time doing it. 225x4x5, 240x4x4, it felt light/good so I did the optional last set of "250x4" but for 8 reps. With the wide stance and wood on the platform I realized I couldn't do them in socks as I was slipping so had to wear my squat shoes which I obv hate for DL. I could really feel it in my glutes, in a good way I think.

Here's a quick/crappy vid. I'll upload more as the other lift days come and get heavier.

I think you meant 4x5x225 or 225x5x4? (i.e. four sets of five reps at 225?)

And I am far from a sumo expert, but I think I saw a bit of lumbar rounding on the last few reps. And your hips may be a bit high? Probably time to aidansignal.jpg.

Re: creatinine, your doctor sounds dumb. I'll let you know if mine is in a month or so when I get my annual physical.

Not sure what else there is to explain

Monte,

Ah, yes I do, I will stick to writing it like 4x5x225.

Yeah my Dr doesn't seem like the best, I'm planning on switching. As a GP I understand they can't know the details about everything but I think she should have investigated a bit further.

I mean after the blood work her nurse called me and said "the Dr thinks you have stage 2 kidney disease based on your eGFR and wants you to see a nephrologist." eGFR is basically kidney filtration rate. What was their* eGFR based on? A formula that involved my creatinine level, age, sex, race (if African American yes/no). So essentially just my creatinine level. Their lab also standardizes all adults to a specific body surface area (1.72m^2). So I am being analyzed the same as a 5' 5 130lb skinny guy who has never done any physical activity. None of this was explained to me btw, I had to look at the lab results, and google away what it all meant and what/how it was calculated.

Idk maybe she does know all this and is just going about it the way she is because of liability reasons.


Gotcha. All suggestions and critiques are welcome esp on form.

5/2/17 [volume] Squat: 4x3x245, 3x3x260 and then decided to call it a day. I could tell at the last warmup of a single 225 that weights weren't moving right and felt heavy. 260 felt as heavy as 295 (for a double) last week. 5x5x255 also cruised earlier last week.

Lower back was a bit cranky but nothing I haven't worked through before. I guess it was just fatigue? Climbed for 2hr last night. Or the increased volume (9 sets) of sumo yesterday was the cause. Or a combination of both. Sleep hasn't been amazing but still got ~7hr last 2 days. Eating seems OK. Had a rest day on 4/30 before starting CAP3. At the least I need to be smarter about planning climbing. Working out in the mornings also seems tougher because of fasting and just less time to gauge how I'm feeling for the day.