Last week:
Current Weight: 225
Previous Weight: 228
Current Waist: 36
Previous Waist: 36
Conditioning: 2 days of 30 min Steady state
Macro Compliance: 5 of 7 days
Current Macro Levels:
Low days (5x/wk):
Protein: 230g
Carbohydrates: 185 g
Fat: 67g
Fiber: 35g
High Days (2x/wk):
Protein: 200g
Carbohydrates: 315g
Fat: 62g
Fiber: 35g
Pivot week
Squat: https://www.youtube.com/watch?v=yTsfgFFuct4
280# 10@6
295# 10@7 x 3s
So these look pretty light and I think we see some form changes over the course of the set.
The first rep’s descent was quite slow- compare it to the 2nd, 3rd, and subsequent reps, all of which move faster on the way up.
Then. look at the 2nd to last rep and your back angle during the duration of the rep. Some of the other reps exhibit quite a big back angle change on the ascent compared to the descent. I think you have 1 of 2 options- you can bend over more on the way down so there is less change of the back angle OR you can fight it harder on the way up. I suspect doing a little bit of both will be the ticket here.
Press:
120# 10r@6
135# 10r@7 x 3s
Def Deadlift:
135# 12r @6
155# 12r @7 x 3s
It means that 5 out of the 7 days I complied with my diet. During a “perfect week”, I use the high days on my hardest lifting days (Day1&5). I can also use the high days to coincide with social events. I typically save the high days to take my wife out. On those days I try to hit the protein and keep the total calories in the same ballpark as what’s prescribed. Six months ago I had a 38" waist at 250lbs. Yes, it was seven reps but it was also the best video of my knee’s so I used it.
Bench (feet up):
185# 10r @6
190# 10r @7 x3s
Row:
135# 15r @6 x 6s
Squat (Leg press):
200# 12r @6
250# 12r @7 x 3s
Summary:
Current Weight: 224
Previous Weight: 225
Current Waist: 36
Previous Waist: 36
Conditioning: 30 min LISS/8minGPP and 14 min HIIT/8min GPP
Macro Compliance: 5 of 7 days
Current Macro Levels:
Stalled weight loss, new macros are high days down to 275 carbs and low days to 170.
Low days (5x/wk) +/- 5G:
Protein: 230g
Carbohydrates: 170 g
Fat: 67g
Fiber: 35g
High Days (2x/wk)+/- 5G
Protein: 200g
Carbohydrates: 275g
Fat: 62g
Fiber: 35g
GPP Block Day1
Squat:https://www.youtube.com/watch?v=Tq70_lrrn_0
375# 1@8
275# 8r x 4s
So in looking at these there is a noticeable backwards movement of your hips on nearly each rep. I would cue you to “keep your knees forward” on the way up to avoid this. The idea is that your back angle shouldn’t change.
It may be a product of the wider stance/vertical torso on the way down, which would change with a narrower stance and more horizontal back angle, but for now I would cue you to drive the bar (and your butt) straight up by keeping your knees “forward” out of the bottom.
Press:https://www.youtube.com/watch?v=sXj7MT1LLi0
185# 1@8
120# 8r x 4s
Pull (RDL):
225# 12r@6
235# 12r x 2s @7-8
225# 12r x 2s @7
Day2
Press (bench): https://www.youtube.com/watch?v=0W-FED5uoUc
275# 1@8
185# 8r x 4s
Leg press:
200# 12r @6 x 4s
Pull (row):
135# 12r @6
145# 12r @7 x 4s
135# 15r @7 x 4s
Day 3
Pull (dead):
365# 1@8
225# 8r x 4s
Press (DB bench):
120# 12r @6
135# 12r x 4s @7
Squat (Split):
BW 15r x 4s
Summary:
Current Weight: 223
Previous Weight: 224
Current Waist: 36
Previous Waist: 36
Conditioning: 2x 30 min LISS/8minGPP
Macro Compliance: 5 of 7 days
Current Macro Levels:
Low days (5x/wk) +/- 5G:
Protein: 230g
Carbohydrates: 170 g
Fat: 67g
Fiber: 35g
High Days (2x/wk)+/- 5G
Protein: 200g
Carbohydrates: 275g
Fat: 62g
Fiber: 35g
GPP Block Day1
Squat:
305# 8r x 4s
Press:
130# 8r x 4s
Pull (RDL):
185# 12@7 x 4s
Day3
Press (bench):
215# 8r x 4s
Leg press:
315# 12r @6 x 4s
Pull (row):
155# 12r @7 x 4s
135# 15r @7 x 4s
Day 5
Pull (dead):
295# 8r x 4s
Press (paused):
140# 12r x 4s @7
Squat (Split):
25# 15r x 4s @7
Summary:
Current Weight: 221
Previous Weight: 223
Current Waist: 35.5
Previous Waist: 36
Conditioning: 2x 30 min LISS
Macro Compliance: 2 of 7 days
Current Macro Levels:
Low days (5x/wk) +/- 5G:
Protein: 230g
Carbohydrates: 170 g
Fat: 67g
Fiber: 35g
High Days (2x/wk)+/- 5G:
Protein: 200g
Carbohydrates: 275g
Fat: 62g
Fiber: 35g
Block 27, GPP, Day2
Squat: 315# 8r x 4s https://www.youtube.com/watch?v=peU6Fhwa75E
Move your chin up a bit and a mini crunch prior to descending on the squat and hold that position so that your back stays perfectly tight.
Push(press): 135# 8r x 4s https://www.youtube.com/watch?v=93F17TyVses
Pull(RDL): 230# 12@7 x 4s
Day4
Push(bench):225# 8r x 4s
Squat (Leg press): 315# 12r @6 x 4s
Pull(row): 160# 12r @7 x 4s and 140# 15r @7 x 4s
Summary:
Current Weight: 221
Previous Weight: 223
Current Waist: 35
Previous Waist: 35.5
Conditioning: 2x 30 min LISS
Macro Compliance: 6 of 7 days
Current Macro Levels:
Low days (5x/wk) +/- 5G:
Protein: 230g
Carbohydrates: 170 g
Fat: 67g
Fiber: 35g
High Days (2x/wk)+/- 5G:
Protein: 200g
Carbohydrates: 275g
Fat: 62g
Fiber: 35g
Development Day 4
Squat: https://www.youtube.com/watch?v=9G5j0V7EehY
385# 1r@8
315# 8r x 4s
• Stance is a bit wide, bring your heels in an inch or so. Also cut one inch off the bottom, staying tighter at the bottom
Press: https://www.youtube.com/watch?v=v3KTuYZ19H0
185# 1R@8
155# 6r x 4s
• Press is good, drive the bar up right away after your hips move forward. Think HIPS and then aggressive drive up with the bar. Don’t pause before pressing
Pull(block pull):
315# 4r@8 x 4s
Day 6
Press (bench):https://www.youtube.com/watch?v=bxv32PCuorY
280# 1r@8
230# 4r x 6s
• Bench set up looks good, bar path is pretty close, push the bar back off your chest, not just up. So back and up, pull the shoulders down toward the butt before each rep so they are set again.
Pull(DL):https://www.youtube.com/watch?v=jFOjIUQBKoI
405# 1@8
325# 6r x 5s
• DL looks solid, pull with less time between reps, these pretty fast!
Summary:
Current Weight: 219
Previous Weight: 221
Current Waist: 35
Previous Waist: 35.5
Conditioning: 2x 30 min LISS, airdyne
Macro Compliance: 6 of 7 days
- With the trend down this week and the close compliance, I’d add 30g carbs and 3g fat on all days.
Current Macro Levels:
Low days (5x/wk) +/- 5G:
Protein: 230g
Carbohydrates: 200 g
Fat: 70g
Fiber: 35g
High Days (2x/wk)+/- 5G:
Protein: 200g
Carbohydrates: 305g
Fat: 65g
Fiber: 35g
Block 29 Development Day 1
Squat:
365# 1r@8
295# 6r x 5s
Press:
185# 1R@8
155# 4r x 6s
Pull (block pull):
335# 4r@8 x 4s
Day 3
Press (bench): https://www.youtube.com/watch?v=SxW45FZUP2M
275# 1r@8
230# 4r x 6s
- The bench press looks like you should tuck your elbows into your sides slightly more and that’ll improve your bar path.
Press (IncBch):
150# 8r@8 x 4s
Pull (SLDL):
235# 1@8
325# 8r x 4s
Squat (paused):
315# 4r@8 x 4s
Day 5
Pull (dead): https://www.youtube.com/watch?v=U9zTaT_IqVg
385# 1@8
315# 6r x 5s
*Looks very light, but the DL is nearly textbook.
Press (CGB):
245# 4r@8x4s
Squat (Tempo)
235# 8r@8x4s
Summary:
Current Weight: 216
Previous Weight: 220
Current Waist: 35
Previous Waist: 35.5
Conditioning: 30 min LISS, airdyne
Macro Compliance: 2 of 5 days
- Add 30g carbs and 3g fat on all days this week.
Current Macro Levels:
Low days (5x/wk) +/- 5G:
Protein: 230g
Carbohydrates: 230 g
Fat: 73g
Fiber: 35g
High Days (2x/wk)+/- 5G:
Protein: 200g
Carbohydrates: 335g
Fat: 68g
Fiber: 35g
Block 30 Development Day 3
Squat 330# 5r x 5s: https://www.youtube.com/watch?v=q2Iv9RmXxts
- Squats-solid reps, however there is some significant knee slide here. So-lean over more RIGHT at the start of the squat, get your knees forward right away, hold your knees in place after about 1/2 way down. If you get them set forward right away, then you HOLD them there while you finish in your hips and continue to hold them while you drive up hard with your hips as well.Press:
150# 4r x 4s
Pull (block pull):
365# 4r@4r x 2s
Day 5
Press (bench): https://www.youtube.com/watch?v=3o_798Xlics
240# 4r x 6s
- when using leg drive, aim to push your body/butt ALONG the bench, getting yourself set even tighter against your shoulders that are jammed into the other end of the bench. You want that leg drive pushing you more horizontally than pushing your butt up. with your grip, work on carrying the bar higher in your palm (meaning down closer to your wrist), so you can feel that weight pushing down your forearm.Press(IncBch):
185# 8r x 4s
Pull (SLDL):
275# 8r x 4s
Squat(paused):
335# 4r x 2s
What are you gonna do? Not log?
