SATIL log

[TLR Is Mental Poison]

Hyper upper today. Also experimented with a smaller breakfast. Hurt performance a little bit but I still did OK. I did hyper instead of power because my elbows are a little sore and I didn't want to push it.

DB bench, I jumped up to 95s. Hit 10, 10, 6 I think. W/a full breakfast I think I could hit 10 all 3 sets. I'm basically back to where I was with this before my injury.
Seated cable rows, I think I hit 10 on all 3 sets of 210. Gonna try 215 next time.
Tried hyper BB military press. I dropped a good 40lbs off of what I do for power days, 10 reps was still a struggle I'm blaming the small breakfast
HS rows were also weird. Forgot what weight I was doing, did too much and didn't hit my reps. Dropped down to what I was doing, it went OK.
Jumped up another 5 lbs on lateral raise machine no problem.

Breh from another forum put me on to frog squats to get my hips primed for sumo deading. Dude just hit 3x3x565 or something so he knows whats up. Hips haven't been bothering me so I'm alright. Taking the weekend off and going back to my MTHF flow.

 

[TLR Is Mental Poison]

Power upper day. Just wasn't feeling it. A little under the weather.

BB bench...hit 6, 6, 4x225. I feel like I will be up to 3x7 by the end of the month. Went up pretty easy.
DB rows, hit 3x5x140 on my right hand and 5,5,4x140 on my left.
Military press was a little rough. I think now with benching in the mix I might have to take it easy here. I hit 5,5,3x150, but it was rough. Again I don't think I warmed up enough. Might drop back to 145 and play it a little safe.
HS rows were pretty straight forward.
Jumped to 145 on lat raise machines, also a little too much.

Just feeling a little lethargic in general. Was hungover all weekend, haven't been sleeping well the last few days. Tomorrow I am just going to deadlift, get a form vid as well.

 

[TLR Is Mental Poison]

I have good news and bad news

Good news is I hit a PR on deads with perfect form (5x395)



Bad news is I pulled something on the last rep. Middle of my back is tweaked. Gonna give it a few days. I was not feeling it this morning, shouldn't have went in at all.

 

[TLR Is Mental Poison]

Back is feeling a lot better. I should be ready for hyper upper Friday. Gonna hold off on lower body stuff until next Friday. Do a mini half ass PSMF. Just carb up before my workout and do protein the rest of the day. See what happens.

 

[TLR Is Mental Poison]

Hyper upper today. Was OK. Now I am 100% sure I should do deads on Fridays. I hurt my shyt Tuesday, was OK to do my shyt today. Pretty much hit everything like I wanted to.

I want to start training fasted again and get back on the IF wave. Not now though. I want to hit some strength goals first. 3x5x245 on bench, 3x5x315 on squats, 3x5x405 on deads. Probably about 1 month away barring injury. The way I will do it is I will do a caffeine deload week (which will probably be brutal) and then jump back on caffeine + BCAAs the next week and train fasted. I had a pretty good wave last year with that, but I was doing lower body at night + after eating. I wanna do everything fasted now. That will make cutting so much easier. This week I skipped breakfast for the most part and started eating around noon. I am feeling a little lethargic but I know that will pass. Only hard part will be getting all my bulking calories into the window. Might have to break the fast with breakfast... a stack of pancakes + a shake would be an easy 1500kcal, and getting the remaining 1500-2000kcal the rest of the day would be a breeze. Thinking about getting a waffle maker to switch it up tho.

 

[TLR Is Mental Poison]

fukk the waiting period... I am gonna train fasted today

Of course the day I decide to train fasted my appetite comes back

 

[TLR Is Mental Poison]

Fasted power upper day. Notes

BB bench went OK. That little twinge is back I got through 3x6x225 though. I think my grip was again too narrow. Grip I was using before was too narrow. I'm going to jump to 235 next week, go wider, and see what happens. Going wider will help me tuck my elbows more and also reduce the stretch on my chest, which I think is the issue.

Dead stop rows took a hit. Had to drop down from 140s to 135 but 135 is easy. Small drop. I should be able to manage 3x6x135 next week no problem.

BB military press took a hit. Got 2x5x145 but only got 3x145 on the last set. Manageable.

HS high rows were the same and machine lateral raises were the same. So I'm thinking I should be back to normal by next week. I'm fukking HONGRY though. Time to

Gonna do squats tomorrow.

 

[TLR Is Mental Poison]

Fasted squat day. Went fine. Hit 5x275,285,295. Hips are a little tight.

 

[TLR Is Mental Poison]

Fasted hyper upper day. Assume everything is fasted from here on out. Went fine, but I think I slept weird. My right trap is kind of tight and painful. I should have foam roller'd it.

Changed from DB hyper shoulder press back to BB power shoulder press for today. I get hyper work on the lateral raise machine. I just like the power shoulder press better, it feels right. Only managed 2 sets of 5x155... I forgot I could barely do 145 last time. Gonna go back to that.

I'm loving the fasted wave though. Debating jumping off the caffeine for a little bit too. My energy is way up and I get so much more done in the morning w/o having to worry about breakfast. Only thing I'm kind of struggling with is getting a big enough fast breaking meal. I wanna do something like 1200-1400kcal in one sitting and just have smaller meals the rest of the day. My meal now is ~1150 which is OK but not quite there yet. Might have to jump back up to 5 chicken thighs instead of 4... that would do it.

 

[TLR Is Mental Poison]

Forgot to mention, I jumped to 100lb DBs on hyper bench. Today is deadlift day. Gonna drop back to 375 and work on not jerking it off the floor. I feel energized. I might try skipping the caffeine today.

 

[TLR Is Mental Poison]

Hit 5x375,375, 4x385.

 

[TLR Is Mental Poison]

Im getting old

Drinking sucks... went out w/some friends last night... been useless all day. I feel like Im still gonna be a lil hungover tomorrow

 

[Serious]

Im getting old

Drinking sucks... went out w/some friends last night... been useless all day. I feel like Im still gonna be a lil hungover tomorrow

 

[TLR Is Mental Poison]

Man cutting down is gonna be easy. I missed my calories yesterday by like 1000... was really feeling pangs before I fell asleep. Slept fine, woke up today and they are still there but nowhere as bad. More importantly though my energy feels good. Im ready to do my thing. BCAAs help a ton with that too. Today might be a caffeine day though.

Weighed in at 214... gonna dial the calories back, I'm gaining a little too fast. I know exactly what to cut too.

 

[TLR Is Mental Poison]

Power upper day. Should have had the caffeine. Bench game was all fukked up, everything was a little weak. I threw some weighted dips back in the mix... they felt good. I kept it light (+25). I think I might do DB bench exclusively... BB bench just doesn't feel right. Just gonna be a PITA to get them up for heavy bench days.