SATIL log

[TLR Is Mental Poison]

3x5x330 on squats....acquired :scumbag:

Last time I even came close to that (3x5x325), I was about 25-30lb heavier, and I know my form wasn't as good

 

[TLR Is Mental Poison]

Weekend/vacation update

Did my shoulder upper workout at home Thursday before I flew out... went fine

Just did my volume upper at a gym out here in Nashville.... went great. Brought my protein and shyt out in ziplocks, worked out nicely. No volume lower this week, no worries. I think I'm up to 5x8x255 on volume back squats To put that in context I was at 3x5x275 on power squats at the end of this last cut. Hell I was only at 5x10x235 in November so I'm up a solid 15lb in 3 months. If I can hold on through this cut and/or rebound quickly The offseason/gaining system is working really well though. We will have to see what the damage is from the trip admittedly.

 

[TLR Is Mental Poison]

192 flat after a weekend of fried food and laying around.... admittedly the travel day back yesterday was pretty low calorie and high activity. Metabolism game on point

Vitamin stack got my stomach in knots right now, never should have lapsed

 

[TLR Is Mental Poison]

fukking wiped

Still gonna make wifey work out tonight though

 

[TLR Is Mental Poison]

Psyching myself up to clear 16-17 (5,5-6,6)x240 on bench today. Can't believe it. Feeling great.

Thinking about the cut. I think instead of a heavy day + light day for bench I might do 1 heavy set (5-6 rep weight) and 2 volume sets (8-10 rep weight) 2x/week. Hopefully that will let me hold on to my strength more. Bench is my bytchiest lift by far... if I can hold on to that I'll be skraight

 

[TLR Is Mental Poison]

Got up 17(5,6,6)x240 on bench, but it wasn't as pretty or easy as I liked. Gonna repeat next week to lock it in

Just started week 5 of 6 of this training block, after which I was gonna start the cut.... but I think I'm gonna stretch it to 8 weeks before I start the cut. I have some great momentum going, mite as well lock the gains in. Can't believe it's basically March already WTF. Gonna start the cut mid March and wrap it up before June hopefully.

 

[TLR Is Mental Poison]

13 (4,4,5) x 335 on squats, 345 on sumos. Starting to feel the wear and tear of this cycle

 

[TLR Is Mental Poison]

Shoulder day went OK. Switching to seated shoulder press has helped a ton; I feel like I can make nice gains seated.

 

[TLR Is Mental Poison]

Weekend update

Volume upper went well from what I remember. Hit 42 (3x8,2x9) at 200 on bench, as well as at 250 on squats and 240 on RDLs. Definitely feeling that toll.... particularly in my glutes I use the fukk out of them for hip hinging, or at least it feels like I do. I used to try to use my back That's where all the problems started. Anyway I think it's 2 more weeks and then cutting time... just plugging away.

Weighed in at 193.2 this morning.... seems about right. Really gotta get back on my damn cardio wave But I'm happy I'm basically able to maintain on 2800-3000kcal/day without cardio. My hope is that if I start the cut aggressive AF I can make big fat losses fast. Last time I think I kinda p*ssy footed into it.... I wanna take advantage of where my metabolism is right now.

 

[TLR Is Mental Poison]

Weighed in at 191.6 this morning

Rode last night for ~20 minutes, but pigged the fukk out.... it was a >3000kcal intake day easily, but thankfully mostly healthy shyt (prob hit ~250g protein). Again, bodes well for the cut. Will dial it back to normal today and see what the weight looks like tomorrow.

Got heavy bench upper today; I think I'm due for 17x240. @191lbs... for me that's

 

[TLR Is Mental Poison]

Only mustered 16 + a struggle 1 for 240 on bench. (5,6,5,1). shyt felt heavy and looked ugly. No worries, cut starts in less than 2 weeks I think and I have a good system for progress. I hope I just don't lose it all on the cut, though if I remember last time I was able to mostly hold on for much longer. Probably gonna dial it back to 235 for the cut and start at 15x240 when I start bulking again. Everything else went standard

 

[TLR Is Mental Poison]

3x5x330 on squats again. Definitely wasn't as pretty as last time, that wear and tear is for real. Def on week 6 of the cycle... I thought I could push for another 2 but now I'm not sure. If I do another 2 I don't think I'm gonna add weight; just lock in what I have now and set those as my strength benchmarks.

 

[TLR Is Mental Poison]

Weighed in at 193 flat

Shoulder day went OK yesterday... was a little gassed by the end though. Couldn't have a regular lunch so I did a shake and some candy.... threw me off a little bit. I did switch to BTN Smith machine shoulder press.... definitely feel it more in the shoulders than the upper chest which is good. Honestly I'm pretty happy with where my shoulders are... I feel like with a good cut I will get some more delt/tricep separation which will make them shine. Skin between my delts and biceps is already a little wrinkly

Rode for 25 minutes last night as well, went OK. Going to try for 30 tonight, hopefully get more consistent with cardio. I was thinking of falling back to squatting 1x/week and doing a lot more riding, but I wanna try and keep on my current routine, but just do 3 sets instead of 5 and do 3 30-45 minute cardio sessions per week. That should let me keep my strength better and also burn more fat. Gonna be intense. Debating whether to start early.... sweet tooth is low, feels like it's time

 

[TLR Is Mental Poison]

I think I'm gonna start transitioning into the diet this week. Gonna try my routine now but with 3 sets where I do 5, and dialing back the poundage on my low rep lifts. Taking the butter roasted potatoes out of my lunches and replacing them with shyt like broccoli and brussel sprouts. Gonna try and go cold turkey on the candy I thought I would get real aggressive with the calories but I think I will do my regular 2200 tapered down to 2000 over time. If I can stay on track with diet and be consistent about cooking and getting high volume low calorie food it should be manageable.

Had a very shytty volume upper workout yesterday..... I was just fukking sleepy. Too many carbs and I waited until too late in the day. I think I finished it up and hit what I was supposed to hit on bench, but I was gassed about 2/3 in. That superset life calls for endurance.

Anyway got volume squats today, gonna do 5 sets for the last time before the cut. Taking my time with this workout for sure, no rush.

 

[TLR Is Mental Poison]

Weighed in at 193 flat all weekend. I guess that's gonna be the start point. Last cut I started at 198, but

• Heavy bench was 10lb weaker
• Volume bench was only 3 sets instead of 5... and I am still up 5lb
• Squat situation was all fukked up, legs are def stronger/fuller/heavier
• Ab work is paying off

Glad to be getting smarter with this shyt over time as that's making it a lot easier and more satisfying. On Wednesday it begins

Blazed through 44x250/240 on squats/SLDLs yesterday. Legs feel great. Definitely gonna do my best to not slack on legs.... last cut I was shedding a lot of weight, but I think a lot of that came out of my legs from slacking. Gonna be rough moving big weight in a deficit though