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Old 02-11-2013, 05:14 AM   #31
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Quote:
Originally Posted by BendtheBar View Post
I saw Girl Scout cookies. I always save 300 cals a day when I was cutting for something like that, but then again, i wasn't a competitor.
was wonderin when someone would notice!
self-discipline isn't not eating GS cookies, it's not eating an entire sleeve of them in a sitting.


Last edited by SecondsOut; 02-11-2013 at 05:17 AM.
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Old 02-11-2013, 07:54 AM   #32
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Good training man!
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Old 02-11-2013, 12:44 PM   #33
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thanks brother, and thanks for checkin out the log
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Old 02-11-2013, 04:30 PM   #34
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Default Monday, 2/11

First day with some real variation. Been doing high volume squat, DL, and presses. Since today was DL day, I followed the plan I mentioned/asked about in this thread (i.e., low volume DL followed by back-off sets with front squat). The idea is to continue training legs with the back-off FS sets but keep my back fresh with the big volume drop in DL. We'll see how it works. Today felt weird, but not necessarily in a bad way; body's probably just feeling a bit awkward with the variation.

Lower Body Total = 9,725 lbs.*

Deadlift = 4,725 lbs.

a**) 3 x 5 x 315

Front Squat = 5,000 lbs.

a***) 10 x 115/135/115/135

*Volume is down quite low compared to my most recent workouts. All I can say is that it felt like the right amount of volume & intensity today, and I feel good about lifting tomorrow.

**Wanted to aim for something well below my 5-RM (my PB is 375, but I can't hit that now). It seemed like a mistake to go too heavy today. I want to build up these sets of 5 slowly, so today was just getting the feel/rhythm of heavier weights and longer rest pauses between sets. Felt weird compared to the lighter weight/faster rhythm I've gotten used to. I want to repeat this workout -- maybe even the weight -- on my next DL day.

***Based on MikeM's advice in the thread I mentioned above, I was cautious with the 10-rep front squats. I definitely noticed a big dropoff in speed after rep 6, although I was never in doubt of finishing the sets. I'll probably stay at 10 reps for now: it felt good working a bit for the last reps in the last couple sets. We'll see how I feel during tomorrow's back squat workout, though.

Press *= 4,050 lbs.

a) 3 x 10 x 75
b) 3 x 10 x 60

*Felt weak today. Not overtrained or tired but weak. Had plenty of stamina to do multiple sets & reps, and my RCs felt very good, but I just couldn't handle the poundages I felt I should. I can think of some reasons why, nothing major though. I don't care. I've fallen into this trap too often in the past. I have a shitty day at the gym and seem to be moving backwards, so I take time off but end up getting even weaker. Fuck that. I still feel like I'm on the right track; the intensity was there today. I don't care about giant weights on the bar any more, I just want productive workouts and consistency. I still feel like I'm on the right track and still feel pretty fresh. I just need to push through this dip in strength.

Last edited by SecondsOut; 02-11-2013 at 04:37 PM.
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Old 02-11-2013, 05:15 PM   #35
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I think you are on track and identified what has been upsetting your progress.

Stay on it and you'll be there in no time.
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Old 02-11-2013, 05:31 PM   #36
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thanks man
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Old 02-11-2013, 11:58 PM   #37
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Default Monday, 2/11 (cont.)

Diet



Appetite's back in full force. I never look at the total calories, so it's always somewhat of a mystery to me how many I got until I make these posts. The total does fluctuate quite a bit as do the macro percentages. I think the carb cravings in meal 6 were from a late bike ride I took, which I don't usually do.

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Old 02-12-2013, 12:47 AM   #38
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Good good work. That attention to detail on every level will pay off.
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Old 02-12-2013, 06:24 AM   #39
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thanks Steve
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Old 02-12-2013, 06:09 PM   #40
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Default Tuesday, 2/12

Must've caught KD5NFW's squat mind games b/c I had zero motivation to lift today. Ended up being an awesome workout, though. My form, rhythm, and bar speed on squat were excellent, even on the last set of 225. I decided to take 1morerep's suggestion about lengthening rest pauses; I took two minutes between sets. This definitely improved the workout. It felt like an eternity, which means I must've been taking 30 seconds or less between all those high volume sets last week. No wonder I felt like I needed a few lighter workouts.

Squat = 9,675 lbs.*

a) 5 x 5 x 225
b) 3 x 10 x 135

*This or a tad higher feels like where I need to be volume-wise. Felt like I worked hard but still feel strong enough for tomorrow.

Bench Press = 9,525 lbs.

a*) 3 x 5 x 185
b) 10 x 135**/120**/105/105/105/105

*Thought I'd go for 5 x 5, just like squats, but set 3 felt heavier than I would've liked, and my elbows flared up a bit.
**My chest was pumped and primed for some heavy benching, but my tris burned out quickly on these sets. I know it's because I pressed yesterday, which is fine. They didn't feel overworked, just not ready for lots of moderate to heavy lifting. It's pretty interesting that I had to decrease at 120 but felt like I could go all day at 105. I guess your muscles have a lower limit, too, where they can work for long periods of time without fatiguing.

I'm taking tomorrow off because I feel like it'll be a good workout but that if I wait till Thursday, it'll be an epic workout.
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