Back is bothering me a little bit, needs a temporary deload too it looks like. Went to do deadlifts, got one rep of 325 off and had to call it quits. I'll see how it feels Sunday, might have to pass on squats for a little bit too. Just did a couple sets of leg press so the trip wasn't a total waste. If my back is still feeling funny this weekend I will just do leg press, ham curls and calf stuff. Just take my lower back out of the equation.
SATIL log
- Thread starter TLR Is Mental Poison
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Haven't weighed in in a while.... 216.4
Not feeling bad. Little head cold but I'll manage.
Gonna do upper body party today and legs tomorrow. Saw a vid by the lil homie Jonny Candito about how integral the glutes are for lower body movements. I have been ignoring my glutes for years as they're huge, but I haven't been using them on deads, which puts the load on my back and strains it. So I'm gonna start adding some glute work to my leg days.... not trying to grow them, just learn the mind-muscle connection so I can pull them into my other lifts. That leg press work I did actually kinda hit the spot... my legs are still DOMSy
might throw those in the mix on all my leg days too. Those would be a lot easier than front squats and it seems like they do the job just as well.
Been pretty pumped lately and feeling OK. Just gonna take a break from 5x4 bench and deads. Gonna see how squats feel tomorrow as well, might put those on hold too.
Not feeling bad. Little head cold but I'll manage.
Gonna do upper body party today and legs tomorrow. Saw a vid by the lil homie Jonny Candito about how integral the glutes are for lower body movements. I have been ignoring my glutes for years as they're huge, but I haven't been using them on deads, which puts the load on my back and strains it. So I'm gonna start adding some glute work to my leg days.... not trying to grow them, just learn the mind-muscle connection so I can pull them into my other lifts. That leg press work I did actually kinda hit the spot... my legs are still DOMSy
might throw those in the mix on all my leg days too. Those would be a lot easier than front squats and it seems like they do the job just as well.Been pretty pumped lately and feeling OK. Just gonna take a break from 5x4 bench and deads. Gonna see how squats feel tomorrow as well, might put those on hold too.
Any advice on sumo deads? Since I switched gyms the one I train legs at is limited equipment wise. Thinking of adding some heavy sumo-deads.Haven't weighed in in a while.... 216.4
Not feeling bad. Little head cold but I'll manage.
Gonna do upper body party today and legs tomorrow. Saw a vid by the lil homie Jonny Candito about how integral the glutes are for lower body movements. I have been ignoring my glutes for years as they're huge, but I haven't been using them on deads, which puts the load on my back and strains it. So I'm gonna start adding some glute work to my leg days.... not trying to grow them, just learn the mind-muscle connection so I can pull them into my other lifts. That leg press work I did actually kinda hit the spot... my legs are still DOMSy
Been pretty pumped lately and feeling OK. Just gonna take a break from 5x4 bench and deads. Gonna see how squats feel tomorrow as well, might put those on hold too.
I
'd sumo deads. They are easier on the body but they aren't as effective for hypertrophy. They are designed mainly for working around powerlifting competition rules. If your goal is hypertrophy, you might be able to get away with just doing high rep DL stuff like SLDLs. I'm thinking about tossing heavy deads in general. My lower back is acting up again. It's weird though because I can still squat heavy no problem. But once I try to do deadlifts my back starts screaming.Been thinking about 2 things. One I'm thinking about doing 3x4/3x6/3x9 instead of 5x4/4x6/3x9 for bench. I think that will help with fatigue/recovery and still let me add strength. Plus it will help keep my workouts shorter which has been a problem. Still gonna take 2 weeks off from xx4s but when I come back I will finish out with 3x4 for this cycle. Also thinking about how I will change my workout scheme if we can move into a house next year. For now I'm gonna just do cardio in the mornings, putting my bike on a trainer and banging out ~10 miles a day for my deficit. But once I'm done with the cut I want to do some morning lifting. I am thinking I can do upper back/shoulders/accessories in the morning, and then my bigger/more troublesome lifts at night (bench & squats). Just do like 20-30 minutes of lifting at a time. That would let me keep ~12 hours between sessions as well. I don't like long workouts. I would rather do 10 short workouts than 5 long ones. I could stagger shyt as well. Def could work
Did upper body party yesterday and hit legs today. Hit 305x5,5 and got 315x5 off. Sticking with 305 for a while though. Tried BB hip thrusts to get more glute action... shyts were awkward. No thx. Need to find something for glutes though. UBP was pretty bad, I should have had caffeine for it. Just was not feeling it. Had a better workout today hungover than I did yesterday fresh.
Did the math on my meals. 1g is more like 1.4 calories. So 800g is 1150kcal. I could do nothing but do 1 less candy bar or PB&J sandwich and cut ~200g from my lunches and cut 1lb a week. That would def make cutting easier. Could just do cardio at my leisure pretty much
Wow.... at 2500kcal already 
I am pretty sure maintenance is ~3100-3200 with no cardio. Not bad
I am pretty sure maintenance is ~3100-3200 with no cardio. Not bad
My plan was to go in and do 3x6 bench. What do I do? Go in and do 3x4 bench 
Dropped down from 250 to 230 and got 6 comfortable reps off. I think my arms are just drained from heavy stuff so I will try and not do 4 rep bench for like a month. Finished with 5 sets of overhead DB tricep extensions.
Dropped down from 250 to 230 and got 6 comfortable reps off. I think my arms are just drained from heavy stuff so I will try and not do 4 rep bench for like a month. Finished with 5 sets of overhead DB tricep extensions.
Hit a few things... upper back Tuesday night, deadlifts last night. Right RC is kind of bothering me. Tried to switch up and lower the bar higher on my chest. That's a no go. At least now I know. Anyways going to try 4x6 bench this afternoon. Hopefully I will be able to hit 230-235x6 for 4 reps.
Someone somewhere here has some kind of BBQ chicken. KILLING ME. Who the fukk eats BBQ chicken at 9:30 AM?
Someone somewhere here has some kind of BBQ chicken. KILLING ME. Who the fukk eats BBQ chicken at 9:30 AM?
4x6 went pretty well today. Switched to a different, narrower bar. Started with 230, then hit 235 for 6, 6, and like 4 I think. Keep in mind, I'm struggling to hit 250 for 4. Something weird is up with that. I'm gonna stick with 4x6 2x/wk for a while. When I come back to heavy bench I think I will try 3 reps instead of 4. I know I had the formulas and shyt before but I feel like 3/6/9 is just a better spread. It looks like 6 is my ideal rep range though, feels the best. If I have to cut volume in my cut I will probably just do 3-4x6.
Ordered a hook scale. Goes up to 110lbs. Im pretty sure the plates at my work gym are not very accurate. And they have 2 different bars... Im pretty sure one is heavier than the other. It will help to keep shyt somewhat consistent and just give me piece of mind. For $10 why not
Ordered a hook scale. Goes up to 110lbs. Im pretty sure the plates at my work gym are not very accurate. And they have 2 different bars... Im pretty sure one is heavier than the other. It will help to keep shyt somewhat consistent and just give me piece of mind. For $10 why not
Surprised at how much difference 1-2 inches on bench height makes. Shoulder felt great yesterday pushing off from between the pecs and abs instead of from the nipples. Still confused as to why I can hit 6x235 but struggle to hit 3x250.
Upper body party today. BCAAs and caffeine are a MUST for weekend workouts. GOAT workout today, blazed through everything and didn't feel tired at all. I'm actually thinking of dialing back the BCAAs... right now I do a full scoop which is ~20g.... gonna try half a scoop. I rarely finish the whole thing as is... usually wind up chugging the last 1/3 of it after my workout. Heard about some shyt called "highly branched cyclic dextrin"... basically a carb. Some brehs say that helps them for intra workout supplementation. Might give that a try mixed in with BCAAs in a little bit.
Right shoulder is bothering me a tiny little bit... gonna watch it but it doesn't seem too serious. We'll see
Got heavy squats tomorrow. I think I'm gonna go for 3x5x315. I hit 5x315 on my last set last week and I have been going a little beast mode with leg press during the week which I think is helping. Weight is around 218 but I am pumped damn near all the time now. Quads are getting pretty meaty... still trying to figure out how to bring my hammies up with them. shyt is going OK
Right shoulder is bothering me a tiny little bit... gonna watch it but it doesn't seem too serious. We'll see
Got heavy squats tomorrow. I think I'm gonna go for 3x5x315. I hit 5x315 on my last set last week and I have been going a little beast mode with leg press during the week which I think is helping. Weight is around 218 but I am pumped damn near all the time now. Quads are getting pretty meaty... still trying to figure out how to bring my hammies up with them. shyt is going OK
Squat day... hit 3x5x315 with a paused 5th rep on the 3rd set 
Def gonna stick with a dynamic deload... I feel great on squats and back stuff but bench is still
Def gonna stick with a dynamic deload... I feel great on squats and back stuff but bench is still
All that cocky talk about leg day 
I have DOMS in my quads for the first time maybe in years. I did hamstring curls and my hams are feeling a little raw too. I will see how I feel Wed-Thurs for deadlift day but I might be due for a lower body deload
I have DOMS in my quads for the first time maybe in years. I did hamstring curls and my hams are feeling a little raw too. I will see how I feel Wed-Thurs for deadlift day but I might be due for a lower body deloadshyt bench day. Tried 4x6, just couldn't do it. Hit 235x6,6,3. I feel tired today. Sleep has been meh the last 2 nights but nothing terrible. I am feeling like Tuesday is just not a good day for me to lift heavy or bench... might have to move bench to the middle of the week or later in the week. Gonna fall all the way back to just 3x9 1-2x/week for a couple of weeks and keep pushing everywhere else. It's weird because everything else is moving up like clockwork... legs, back, shoulders, arms etc. IDK.
I do want my bench to get stronger but my main goal is still 17" arms and a <30" waist.... everything else is kind of secondary and just what I enjoy doing. Squatting is fun/easy, DLing is OK, shoulder press is OK, upper back work is what it is. I have to redo my workout schedule to fall back on bench and get more arm work in. That might actually help my bench. Might keep some caffeine pills on deck at work and I def need some BCAAs here too. Didn't have either today. I feel exhausted right now.
I do want my bench to get stronger but my main goal is still 17" arms and a <30" waist.... everything else is kind of secondary and just what I enjoy doing. Squatting is fun/easy, DLing is OK, shoulder press is OK, upper back work is what it is. I have to redo my workout schedule to fall back on bench and get more arm work in. That might actually help my bench. Might keep some caffeine pills on deck at work and I def need some BCAAs here too. Didn't have either today. I feel exhausted right now.
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Did deadlifts today instead of upper back since I'm not benching tomorrow. Went well and easy... got up to 335x5 and it felt fine. Finished with some leg press
I'm gonna drop back down to benching 2 days a week and do more arm work (3x/week). I want a big bench and I like the challenge of figuring out a lift I just suck at... but it looks like this 3x/week shyt is not the wave. Routine is gonna look like this:
Tuesday: Bench (switch between 3x9 & 5x4)/arms (4-5x10 bicep/tricep superset)
Wednesday: Deadlifts & shoulders
Thursday: Upper back/arms
Saturday: Upper body party with 4x6 bench
Sunday: Squats & legs
Should work hopefully, we'll see
I'm gonna drop back down to benching 2 days a week and do more arm work (3x/week). I want a big bench and I like the challenge of figuring out a lift I just suck at... but it looks like this 3x/week shyt is not the wave. Routine is gonna look like this:
Tuesday: Bench (switch between 3x9 & 5x4)/arms (4-5x10 bicep/tricep superset)
Wednesday: Deadlifts & shoulders
Thursday: Upper back/arms
Saturday: Upper body party with 4x6 bench
Sunday: Squats & legs
Should work hopefully, we'll see