Alright upper day - bench 185 by 9,9,8

Today was a decent day. I felt AWESOME going into the gym, so it was a bit of a letdown that it wasn't an AMAZING day. But there are a few good reasons - first and foremost, that I was out late last night and had a few drinks, which probably hurt my recovery and energy today. Also, it has been a pretty hard and heavy week, so it's not weird that friday isn't the best day. And also also, I was simply a little loose and slow today - nothing horrible, but enough to tire me out and make it a little worse of a workout. But overall it wasn't a bad workout.

Started with bench. Felt great warming up, hit the bar for 10-20, then 95 for 15 or so, and 135 for 9, all of which felt awesome. Loaded up 185 and hit it for the first set of 9, which was really solid. Felt like I could have hit 10. Rested for a good 5 + minutes, then hit the second set of 9. Also good. Finally, hit the third set after a good rest but unfortunately the 8th rep was so hard that I decided to rack it, and hit the 9th after a minutes rest or so. A little disappointing, especially cause I was feeling so good at the start. As I said, I think I was maybe just a little loose and a little slow, which let my muscles tire out a little too fast and was the difference when I got to the last rep or two. But it could have just been a little bit of a weak day. Either way, it's still 1 rep more than last week. Hopefully next week I can tighten up a bit, and get that 9th rep - maybe even push for a 10th.

Next, strict press went alright. Hit the bar for a slew, then 95 for 10 or so, then straight to 135 for 3, which felt okay. 150 x 3 also felt okay, not great. Went to 165 and managed to press it for a very solid 5 - 5th rep wasn't too hard, but I definitely didn't have a 6th. Ties my pr, which isn't bad - especially when you consider that I am now doing this 5/3/1 press work after REALLY tiring out my triceps a lot. But again, I think a part of my problem on these presses was that I was a little loose and slow. When I dropped back to 150, I focused on pulling my scaps together before I unracked, and really blasting the weight off my chest and getting my head through. I managed to get 8 at that weight, and they felt a lot better than the 165. Then dropped to 135 and got 9, failed the 10th (for one of the first times I can remember, I got the bar over my head and just couldn't lock my triceps out haha). Again, not sure if I was just a little tired and weak today, OR if, because these workouts are very high-rep, I am maybe being a little lazy in my setup and my execution. Either way, next friday I will focus more on tightness and explosiveness. Shouldn't take much, just a little bit more attention might help me get that extra rep or two that would have changed this from an okay workout into a great workout.

Next, 3 x 10 pullups were fine.

Finally, ended with a superset of 15 curls with 20 lb dumbells, and 20 rows with 135 on the smith machine. Again, I think I'm gonna just get bench, press, and pullups out of the way on friday, and then do some more fun bodybuilding stuff - both just to enjoy myself, AND because I think the added size will make my bench better.

So, not a bad day but not amazing. I think I might take it a little easier tomorrow, give my body a little head-start on recovery this weekend. It was a tough week, but hopefully I can heal up and really kick some ass with my workouts next week. Lets keep at it.

Squat 295 x 10

Today was honestly a very good day. The running did NOT ruin my workout, although I definitely didn't feel 100% myself today. Basically, my strength was close to normal, but I was a lot tighter than normal, I had less energy and much less explosiveness. I think there are a couple reasons - first of all, the running probably took some of my juice, and beat up my knees and connective tissue which made me a little slower, creakier, less explosive. Second, I didn't sleep great last night because I had to wake up early and pick classes, so that probably fucked up my recovery and my energy levels a bit. And third, mentally I was feeling a little wonky today, as well as worrying about whether or not I was going to be weak, so maybe that made my workout a little shittier than usual. But overall, everything still went really well - strength was solid, and I think once I adjust to the running (and maybe ease into it a little slower), it won't hinder my strength at all.

Started with squats. Warmed up well, hit the bar for a set of 10, 5, then 125 for 10, 5. Then hit 205 for a set of 8 that was pretty good, although I got tired under the weight a little faster than normal. Next, hit 265 x 4, and although it wasn't bad it was also a tiny bit off. Went up to 295, and hit it for 10. Overall, it was a really good set. My reps were clean, not too hard. I got tired towards the end of the set and it was really hard to have the weight on my back, but I focused up best I could and all my reps were nice. Might have even had another in my legs, although it would have sucked to hold it for another 10 seconds or whatever.The one thing that felt a little off was that I had a little trouble keeping my hips forward - it wasn't awful, but I felt like my hips were going a little farther back than normal and I was using my back more than I normally do with a more upright torso. I think my legs and calves especially were just a little tighter than normal, which put me a tiny bit out of position. However, I did work to keep them as nice and possible, and it DEFINITELY wasn't terrible at all. A very solid set, within 10 lbs of my 10rm. Pretty awesome.

Next, front squats. I hit 190 and 215 x 2, then loaded up 245. The first double was ROUGH, the first time I have ever really had a hard time with these. I figured it was just cause the weight was heavy. However, on the second set I did a much better job of pushing my hips forward and being faster and explosive, and the reps were WAY smoother. Same for the third. So, I really don;t think the weight was too heavy. The running just hindered some of the things that are most important for front squats - speed, explosiveness, and good positions - but with focus I pushed through and did much better on the later reps.

Finally, deadlifting went really well, which further backs up my theories, as deadlits are more of a "raw strength" movement, and wouldn't be hindered as much by tightness and some connective tissue wear and tear haha. I pulled 205 for 3, 1, then 185 for 2, 1, then went straight to 365. I expected the jump to be rough, but I actually smashed the weight. I am really starting to get more consistent and proficient with the new setup - shing to the bar and blast it off the floor in a split second - and it is making a huge difference. Then, loaded up 395. First rep I let it get a tiny bit out in front. I still blasted it up, however, but I need to be careful to keep technique beautiful even at heavy weights with this fast setup. Second rep was much better, but a tad slower. Third rep, however, I rested up for better. My technique was awesome and I pulled it even faster than the first rep. So, I think next week I will start working at 405. Very exciting.

Finally, a set of 40 crunches.

So, pretty solid day. Running really didn't hurt my workout much at all, and this is probably the worst day, since by next week my body will already have adapted a little. I think I might start a little slower, however - maybe running 100, walking 100, instead of jumping right into doing 200's. I think it will hurt my body a little less, while keeping my pulse up and my rest times shorter. AKA more cardio/recovery effect, and less muscle and connective tissue wear. We will see. But anyways, really nice workout. I can't wait to kick ass tomorrow. Lets keep at it.

Running and "aesthetics"

Had my first "aesthetics" day today, which is the name I am giving to wednesday which was previously "arms" day, because I will now be running and doing some abs as well - paying attention to all the stuff that I, as a powerlifter, tend to neglect as "stupid."

It went well. Started with some 200 meters - run 200, walk 200, for 5 rounds. First round was ROUGH, cause I forgot how to run haha. But I figured out the mechanics again, and rounds 2 and 3 actually felt really good. I was running at maybe 80%, moving pretty nicely, but I was getting a big leg and ass pump while I was walking haha. By rounds 4 and 5, the walking just wasn't as much time as my body wanted to recover, and those 200's were a bit slower and more painful than 2 and 3. However, it wasn't too bad. And it's good to just be doing it I think. Hopefully, within a couple weeks my body will get better at running, I'll be able to go faster, and I'll be able to recover with ease. That added work capacity and endurance will probably help me a lot in the gym. I just hope that squats tomorrow don't feel awful haha. I know adding some running in is a great idea in the longrun, but I hope it isn't totally depressing in the short term.

After running, went inside and banged out some curls supersetted with a close dumbell-bench to hit my triceps. Hit two warmup sets, then grabbed 22.5 lb dumbells and curled/pressed them for 3 supersets of 12 with maybe 60-90 seconds rest between. The curls felt good, and the weight was really light for the presses, but HOLY SHIT were my triceps burning. Not sure why, but those hurt. Got a pretty solid pump.

Finally, hit a set of 40 crunches. Nothing crazy, but it was something

Anyways, I actually feel great. My body and mind are loving this new diet. It's nice to actually be hungry when I have to eat haha. I feel healthier. I definitely feel like I am losing weight already, although I'm not actually sure (going to weigh myself tomorrow). And, it's SO much easier to get all my protein in when I am focusing on it, instead of ANY food. So, bottom line is I feel great running and eating cleaner - only time will tell if those things will negatively affect my strength gains. But I am going to keep training smart, REALLY hope that I can keep progressing the way I have been, and keep in mind that even if gains slow down I am a) stronger than I have ever been, b) GOING TO KEEP GETTING STRNOGER, and c) gonna look awesome very soon. Ps. All the pics in this blog are of Frank McGrath and Antoine Vailiant, who are both 5' 11" and compete around 245 - aka, my ideal physique. Sure I won't look quite as huge, cause I'll probably have slightly more BF and a thicker trunk cause I'm a powerlifter. But a man can dream, and I'd be happy being even 85% as huge looking as them. Lets keep at it.

Stronger Bench: 210 x 6

Today was a great workout. I don't know if it was just a good day, or if my changes to my pressing training are kicking in already, but I did great today - especially considering that yesterday was the first day in a longgg while that I intentionally ate less food and sugar.

Todays picture theme: Shredded ass dudes for inspiration

Started with bench. Took my time warming up. Also, I tried to emulate my bench setup in my home gym, by pushing myself LESS far back on the bench before pulling myself through to set my arch. I think I have been exaggerating the setup a little too much. Anyways, warmed up, hit the bar, then 95, then 135 x 8. Then went to 165 x 3, which was nice. Had a long weird break after that set, because I was helping coach a kid, so 190 felt a little bit off - however, by the way the third rep felt, I knew I had way more in me. Finally, went up to 210 and hit it for a set of 6, which is a HUGE 2-rep pr. The 5th rep was just so solid that I knew I would have a 6th - it was REALLY tough, but I got it. Definitely really happy with this, I'm not sure If I ACTUALLY got stronger already from the rep work haha, or if I am simply learning better how to control the weight and keep tight when the reps get tough. Either way, really happy with this PR.

After, dropped back to 190 and hit it for 3 easy sets of 3 with a long pause on the first rep. After the 210, this weight felt like no problem at all.

Next, I didn't feel like doing dumbell rows so I did some rear delt flyes with my chest supported on an inclined bench. And holy shit, these were a lot harder than I ever would have thought. I did 3 x 15 with 10 lb dumbells, and my back was pretty toasted by the end.

Then, strict press went very, very well. I hit the bar for a set, then 115 felt very good. Loaded up 155, and managed to nail it for 3 sets of 7, which I was not expecting at all! First set wasn't easy, but I might have had an 8th rep if I pushed. Second set was tougher, with the 7th rep being hard but solid. However, the third set was better than the second, with 6 really nice rep and a very solid 7th. Really happy with that, it shows clear progress in just one week. Next tuesday, I guess I will push for 3 sets of 8. Even if I can only get one, that will be a PR, and if I'm lucky it will be more than that.

Finally, did 3 sets of 10 kipped pullups. Gonna keep working till I can do a set of 30 straight.

SO, overall it was a kickass day. Making some really great progress. Gotta keep working. Also, gotta keep putting mass on the upper body - I think I might turn the end of fridays into a mass-building, fun workout, instead of the stupid "one extra pull and one extra push" thing I do now. Just do bench, press, pullups, and the lifts to get swole. It will be more fun and probably better for my bench than the other dumb stuff I'm doing. Anyways, excited with this progress! Lets keep at it.

Fat Loss Starts Now

ALSO, my weight this morning was 225.3 - finally, I reached my goal for the semester, which was to eat my way up to 225. I have definitely gained a ton of muscle, but also a good amount of fat as well - I put on about 30 lbs, and I would estimate that it's about half muscle and half fat. Which is fine, I have been making great gains and definitely not being lazy with my training. But now that my programming is locked in, and I have reached this big goal, it's time to start losing the fat. Here's the rough plan:

Essentially, I have been force feeding myself to gain weight. Eating a ton of everything, regardless of quality. Because I have some big goals coming up in 8 more weeks (405 squat, 255 bench, 455 deadlift), I don't want to diet crazy hard and hinder my strength gains, RIGHT in the home stretch. However, I also don't want to slip into the fat powerlifter mentality that I have to eat like shit and eat as much as I can in order to get strong. SO, the basic plan is to just stop forcefeeding, and start paying attention to the quality of my food haha. Simple, but I think it will make a big difference. I'm gonna make sure to keep my protein intake the same, but just eat slightly less carbs/sugar and overall calories (by doing things like drinking only 2% milk instead of chocolate, eating less breads at meals, and cutting out junk food like cookies and cereal entirely, AND only drinking on the weekends). I think these small changes, while maintaining my current level of training intensity, will result in some appreciable fat loss, while still making strength gains and even putting on more muscle.

FURTHERMORE, I am going to add some light running on wednesdays, making it sort of an "aesthetics day" rather than just arms. This will not only help me lose fat, but also help me up my work capacity and conditioning, to keep a strong foundation for strength gains in the future.

Once I hit my big lifts, I might take the diet even further, adding in another shake so I can keep my protein up, while again reducing overall calories. Although this might SLIGHTLY hinder my strength gains, my plan is to set some slightly smaller and attainable goals for the end of the summer (a sort of "stepping stone" goal towards whatever my BIG, year-long goals are that I set once I max out this may). Probably something like 20 lbs on each lift. That way, I can ensure that I have something to work towards and make SURE that I am gaining strength while I diet, AND the goals will also be reasonable so I don't get frustrated if gains are maybe a little slower. Keep up with my running, and hopefully I have a recipe for success - success for me being defined as losing 15-20lbs of fat while getting stronger AND gaining 5 or so more lbs of muscle, so that at the end of the summer I will be a lean (between 10-12% bf) 215. That would be badass.

Then, next fall I can start a slow bulk again, making some huge strength gains and finally working up to 245.

ANYWAYS, that's the plan. I'm very excited. Lets keep at it.

Squat 325 x 6

Had a surprisingly good workout today. Felt really creaky today, and I was DYING sitting in class waiting to lift. But, even though I took a long time getting warm, had a pretty good day once I got moving

Started with 5/3/1 squats. Warmed up nice, put the shoes on. Hit the bar for 2 sets of 10, then 125 for a set of 10 and a set of 5. Then went to 205 and hit it for 8 reps, which were a bit wonky but helped me work out some of my timing issues and creakiness. Then, up to 250 x 3 and 290 x 3. 250 was a little creaky, my back was tired out and not quite warm. But 290 was better. Loaded up 325, and took a hold of it calmly and focusing on each rep alone. I planned on only hitting 3-5 reps today (since last week was very tough), but the weight was moving really well. I hit 5 so easy that I went for a 6th, and although it was a lot slower and tougher than 5, my form stayed really nice and it was still a VERY solid rep - may have had a 7th if I felt like it. but 6 is really great, I'm quite happy with that.

Next, threw 315 on the ground and started doing speed deadlifts, working on the fast setup. The first rep was a little shitty, I kind of jerked my back which didn't feel very good. I don't know if I was a little loose, or my back was just a little tired, stiff, whatever today from OLY lifting, and going STRAIGHT to 315 was a little much. Either way, I tightened up right away, and although it took me another rep or two to really get in the groove, overall the pulls were really fast and smooth. I need to keep working out the kinks with this setup, but hopefully 335 will be really fun next week.

Finally, snatch grip deadlifts were fun and easy on everything except my hands, which are really taking a beating from these sets of 8. I hit 125, 125, 165, 205, and finally 245 for easy sets of 8. Next week, I'll go 265, and then I can be DONE with the high rep snatch deads haha.

Finally, banged out a set of 40 crunches for abs

Overall, pretty awesome day. Squat continues to grow without me massacring myself. I just need to keep my head straight, have fun, and be very smart with when I push and when I back off, and I think I will continue to make some great progress. Lets keep at it.

Great Olympic Lifting Day

Great day lifting today.

First off, worked on split jerk. It's tough, but I got some stuff done.

Next, did a slew of snatches from the high hang, working on keeping my chest upright (as that was my biggest problem last week).

Then, started working up. Missed more reps warming up this week than I ever have, but in the end I think it helped my form a lot. I worked out some kinks for sure. Hit 95 for a bunch of reps, 115, 135, then 155 for a couple reps, 165 was good. Then went to 175. I missed the first two attempts, but got the third very nicely, and went up. Nailed 185. Went up and nailed 195 as well, which is a huge PR. Went up one last time and missed 200, and called it there. Overall, really happy. Form is coming along. Speed under the bar is getting a lot better. I need to work on sweeping the bar back more. Here's the video.

Next, clean and jerk went very well. Using my newfound jerking skills, I hit 135, 165, 185, 205, and 225 all very beautifully. Then 245... Missed the first rep. Made the second clean, but missed the jerk barely. 3rd rep I cleaned it, but couldn't squat it up. And finally, the 4th rep I cleaned it and jerked it very nicely. Jerk was a TINY bit pressed out, but I will take it seeing as how it's a big PR and my first time split jerking. I need to again, work on sweeping the bar back, and I need to work on catching the stretch reflex out of the hole because, if I can do that, the front squat and therefore the jerk will be easier. Here's the vid.

Anyways, having a ton of fun with these and doing well. Lets keep at it.