Friday, 02/08/2018:
Comp Press:
6x105 @6
6x110 @7
6x115 @7.5
6x120 @8.5
E1RM: 149.5(up 4)
Temporary gym #1. Squat rack was in use and nowhere else to press so I had to squat down to grab the bar off of the incline bench. First top set felt too easy and I’m not 100% convinced the bar was 45 lbs.
Squat no Belt:
8x245 @6
8x255 @7
8x265 @8
8x260 @8
E1RM: 358 (up 3)
Form felt pretty bad and I was quite fatigued. Grip on the bar (and every other bar in the gym) was no good either.
TnG Bench Myoreps:
160x10,3
150x4,4,4,3
Felt really heavy, didn’t realise why I only got 10 on the first set until after the first repeat set. I had 10 lbs more than I intended on the bar. Fixed it during my 5 breaths and was able to recover.
Chins: 5x8
Literally nowhere in the gym to do neutral grip width chinups except in the middle of the (only) dual cable machine, which of course was in constant use so I had to work in and couldn’t even monopolise it for 1 minute. So just sets of chins it is instead of timed amraps but the sad thing is I felt like I could hardly do more than 8 at a time anyway. Maybe getting better at doing chins within a certain time limit doesn’t translate to max rep sets as much as I thought it would.
HIIT: Elliptical 20s on 100s off x 5
Well that gym sucked, let’s try a different one. I at prodigiously at a buffet after this. Prime rib (which itself was equivalent to a 12oz rib steak), pork loin with cream sauce, crusted cod, Cajun chicken plus another 3 plates of carbs.
Sunday, 02/011/2018:
This gym is expensive af but it has a picture of a platform and bumper plates on the website so that looks promising!
Comp Deadlift:
6x320 @6
6x340 @7
6x365 @9
E1RM: 450.5 (up 1.5)
At first some dude was using the platform so I tried to set up for deadlifts elsewhere. Almost all of the bars in the gym are too fat and all the plates beside the bumpers have 3 flat edges on them. Didn’t make it past 135 but then homeboy was done with the platform. Using kilo plates was pretty confusing and I ended up lifting 5 lbs more than I intended and overshot the RPE so I skipped the second top set.
2-count pause Incline:
8x105 @6
8x115 @7
8x125 @8
8x125 @8
E1RM: 169 (down 6.5)
Felt really hard at first and I called 95 lbs @6. I adjusted the seat on the bench and it was a bit better. Still felt like a crazy long ROM.
This is where I decided to fool around and do some olympic lifts instead of myoreps because I just paid 1.5 times my normal gym’s monthly rate to lift in a gym with bumper plates for one day. Made it up to the bar +30kg on power snatch, but with 10 lb more I couldn’t even find the confidence to complete the 2nd pull, let alone get under it. Switch to power cleans with that weight but I realised that if I continue I will end up bruising the hell out of my shoulders by catching it with almost no hands at all or messing up my wrist again so that I need wrist wraps to bench and press for a while… Well that didn’t accomplish much so better not skip the leg press.
Leg press myoreps:
270x13,5,5,5,5,5
Weight felt right at first, heavy enough that I didn’t want to do more but too light on the subsequent sets. At least I felt like my muscles were working way harder than with front squats and I wasn’t out of breath at all.
Abs 8 min: 2x5 rollout (felt brutal so discontinued it and took it pretty easy) 4x 20s side plank, 1x30s forearm plank, 4x30s bird dog, 2 mins static crunches
HIIT: Elliptical 20s on different times off (was in a hurry) x 5
GPP/Hypertrophy week 5
BW: 208.8
Back in my home gym (with a newfound appreciation of it) and up 4 lbs from all my indulgence. That’s nothing, I was up 8 lbs before my overnight fast but thankfully my waist measurement hasn’t increased now that I’m not bloated anymore. I was using a wider notch on my belt during my eating spree. Oh well. Back to the cut hard for just 3 more weeks. My last 2 refeed weeks have taught me that it’s the training week after the refeed week which receives the benefit so it’s good to know I only have 2 tough weeks of cutting left.
Wednesday, 02/14/2018:
Comp Squat:
1x355 @10?
6x310 @8
6x310 @8
6x310 @8
E1RM: 392.5 (up 13)
I thought 355 was a conservative target for the single but form was awful. Way too deep and knees squished forward at the bottom. Felt really heavy on back since I haven’t moved that kind of weight in 6 weeks. I guessed that wouldn’t be indicative of my performance on the sets of 6 and I was right. It’s amazing what a difference in feeling (and psychology) it makes not being deep in a period of caloric deficit. The last rep of each of these sets was significantly slower than the preceding weeks with more conservative weight. When I was deep in my cut those lightning fast reps felt like @11 psychologically, but today these harder ones aren’t phasing me and I feel ready to get under the bar and do it again after 3 minutes (though I took 5 anyway) instead of dreading it and feeling a sense of impending doom.
Comp Bench:
1x210 @9 Probably not really, but felt like it
6x180 @8
6x185 @8.5
6x180 @8.5
E1RM: 228(no change)
Pendlay Row Myoreps:
150x12,5,5,3
Honestly can’t remember if I did 2 sets of 5 or 3. The employee girl distracted me by telling me the noise is “just annoying”. Well that’s annoying. I don’t understand this aversion to noise. Is this a gym or a health spa?
LISS: Elliptical 30 mins @+/-140
