12.29.2015 / Tue pm / 180
Bench Press, touch and go
45 x 12 x 2
135 x 6
225 x 4
245 x 2
255 x 2
265 x 2
Tuesday, December 29, 2015
Sunday, December 27, 2015
12.27.2015 / Sun - am / 180 lbs.
Olympic-style Back Squat, no belt, no wraps
45 x 12 x 2
135 x 6
225 x 4
275 x 2
315 x 1
335 x miss
Deadlift, conventional, hook grip, no belt 405 x 1 RPE 9.5
Two weeks ago I squatted 335 x 2 and pulled 455 x 2. Today I squatted 315 once and failed 335. The 405 single pull felt harder than it would have had I not failed a squat first, but I doubt I would be able to pull more than 425 for a single, even when fresh. So I'm clearly equally depressed in both lifts because my lower body just hasn't recovered yet.
But I was able to squat 335 for a doulbe last week and then 345 for a single. So I'm not doing something right.
Mixed bag concerning mass gain, too. I'm not gaining any mass at all it seems. But I'm still very close to my all time best bench press at a much lower bodyweight. I got 275 x 4 and 285 x 2 x 2 when I was 190-198. But now I'm at 275 x 2 and I'm only 180 lbs. I'm over 10 lbs lighter, but within 10 lbs of my strongest.
Fuck it. I'm upping the Super Laxo dose up to 120 mg and starting Epi Andro at 4 tabs. I don't think the LGD is doing as well for me this time around.
Olympic-style Back Squat, no belt, no wraps
45 x 12 x 2
135 x 6
225 x 4
275 x 2
315 x 1
335 x miss
Deadlift, conventional, hook grip, no belt 405 x 1 RPE 9.5
Two weeks ago I squatted 335 x 2 and pulled 455 x 2. Today I squatted 315 once and failed 335. The 405 single pull felt harder than it would have had I not failed a squat first, but I doubt I would be able to pull more than 425 for a single, even when fresh. So I'm clearly equally depressed in both lifts because my lower body just hasn't recovered yet.
But I was able to squat 335 for a doulbe last week and then 345 for a single. So I'm not doing something right.
Mixed bag concerning mass gain, too. I'm not gaining any mass at all it seems. But I'm still very close to my all time best bench press at a much lower bodyweight. I got 275 x 4 and 285 x 2 x 2 when I was 190-198. But now I'm at 275 x 2 and I'm only 180 lbs. I'm over 10 lbs lighter, but within 10 lbs of my strongest.
Fuck it. I'm upping the Super Laxo dose up to 120 mg and starting Epi Andro at 4 tabs. I don't think the LGD is doing as well for me this time around.
Saturday, December 26, 2015
12.26.2015 / Sat - am / 182 lbs?
Bench Press, touch and go
45 x 12 x 2
135 x 6
225 x 4
255 x 2
275 x 2
Olympic-style Squat, light/loose wraps, no belt
45 x 16
135 x 8
225 x 4
275 x 2
315 x 1
Bench went great with me getting within 10 lbs of my best ever double but at a much lower bodyweight.
Then squats sent me into a mild depression. Even tired from bench, I should have been able to crank out 315 as a warmup. Instead it felt like a max.
Added 60 mg laxogenin ED starting last night.
Bench Press, touch and go
45 x 12 x 2
135 x 6
225 x 4
255 x 2
275 x 2
Olympic-style Squat, light/loose wraps, no belt
45 x 16
135 x 8
225 x 4
275 x 2
315 x 1
Bench went great with me getting within 10 lbs of my best ever double but at a much lower bodyweight.
Then squats sent me into a mild depression. Even tired from bench, I should have been able to crank out 315 as a warmup. Instead it felt like a max.
Added 60 mg laxogenin ED starting last night.
Thursday, December 24, 2015
12.23.2015 / Wed - pm / 182 lbs
Bench Press, touch and go
45 x 12
135 x 6
225 x 3
255 x 2
265 x 2
270 x 1 x 2
OADBR 100 x 10
I was hoping for at least one double with 270, but it was not to be. I feel like the LGD isn't kicking in the way it did the first time. Granted, I only dosed at 5 mg the first couple weeks. My appetite is a bit bigger, but nothing drastic. I'm gaining weight, but slowly. My deadlift is still much improved, and my squat and bench are definitely higher than they were this summer, but they are not as much higher as my deadlift since I am still lighter than I was at my peak.
Here are my lifts at my starting bodyweight of 176 and my current bodyweight of 182.
@182 ---- 355 /// 275 /// 475
@176 ---- 320 /// 220 /// 440
-----------------------------------
@ - 6 ---- -35 /// -55 /// - 35
Six pounds have put 35 lbs each on my squat and deadlift and 55 lbs on my bench. When I get back up to 190 this time around I hope that I finally can crack 405 on the Olympic squat and 315 on the bench. I expect I'll be quite a bit over 500 on the beltless deadlift.
Bench Press, touch and go
45 x 12
135 x 6
225 x 3
255 x 2
265 x 2
270 x 1 x 2
OADBR 100 x 10
I was hoping for at least one double with 270, but it was not to be. I feel like the LGD isn't kicking in the way it did the first time. Granted, I only dosed at 5 mg the first couple weeks. My appetite is a bit bigger, but nothing drastic. I'm gaining weight, but slowly. My deadlift is still much improved, and my squat and bench are definitely higher than they were this summer, but they are not as much higher as my deadlift since I am still lighter than I was at my peak.
Here are my lifts at my starting bodyweight of 176 and my current bodyweight of 182.
@182 ---- 355 /// 275 /// 475
@176 ---- 320 /// 220 /// 440
-----------------------------------
@ - 6 ---- -35 /// -55 /// - 35
Six pounds have put 35 lbs each on my squat and deadlift and 55 lbs on my bench. When I get back up to 190 this time around I hope that I finally can crack 405 on the Olympic squat and 315 on the bench. I expect I'll be quite a bit over 500 on the beltless deadlift.
Sunday, December 20, 2015
12.20.2015 / Sun-am / 182 lbs
Olympic-style Squat, no belt, light/loose wraps
45 x 16
135 x 8
225 x 4
275 x 2
315 x 2
335 x 2
345 x 1 + miss
Front Squat 275 x 1 x 2
One-Arm DB Row
115 x 5
150 x 3
130 x 5 x 3
I'm back down to 182. I thought I'd been eating more enough to start putting on weight. Squat is reflecting my lack of bodyweight gains. Back squat down about 40 lbs still, and front squat down 30 lbs. I curled 100 x 5 and did some vertical leaps, then after rows curled 110 x 2. But I don't feel like recording those inline.
Olympic-style Squat, no belt, light/loose wraps
45 x 16
135 x 8
225 x 4
275 x 2
315 x 2
335 x 2
345 x 1 + miss
Front Squat 275 x 1 x 2
One-Arm DB Row
115 x 5
150 x 3
130 x 5 x 3
I'm back down to 182. I thought I'd been eating more enough to start putting on weight. Squat is reflecting my lack of bodyweight gains. Back squat down about 40 lbs still, and front squat down 30 lbs. I curled 100 x 5 and did some vertical leaps, then after rows curled 110 x 2. But I don't feel like recording those inline.
Saturday, December 19, 2015
Friday, December 18, 2015
12.17.2015 / Thur - pm / 182 lbs
Bench Press, touch and go
45 x 12
135 x 6
225 x 3
245 x 2
255 x 2
Olympic-Style Squat, no wraps, no belt
45 x 12
135 x 6
225 x 3
I was shocked at how weak I felt upon starting. Then I could only bench 255 for a hard double, as if I'd just finished a tough set of squats or something first. Then I got to the squat and felt like I would be crushed by 275.
I figure I am still not recovered from that max double on the deadlift three days ago.
This is really disconcerting still. I mean, I know max deadlifts take a while to recover from, but I don't think I've ever been this weak so many days out from a max. And even my bench is still affected, though clearly my squat is hurt way more.
It's the next morning and I'm only weighing 180. Seriously, what the fuck?
I'm going to try again on Sunday when I'm up around Lake Mary where I can used the 150-lb DBs for rows. Going to try again for 275 on the bench and 345 on the squat.
Bench Press, touch and go
45 x 12
135 x 6
225 x 3
245 x 2
255 x 2
Olympic-Style Squat, no wraps, no belt
45 x 12
135 x 6
225 x 3
I was shocked at how weak I felt upon starting. Then I could only bench 255 for a hard double, as if I'd just finished a tough set of squats or something first. Then I got to the squat and felt like I would be crushed by 275.
I figure I am still not recovered from that max double on the deadlift three days ago.
This is really disconcerting still. I mean, I know max deadlifts take a while to recover from, but I don't think I've ever been this weak so many days out from a max. And even my bench is still affected, though clearly my squat is hurt way more.
It's the next morning and I'm only weighing 180. Seriously, what the fuck?
I'm going to try again on Sunday when I'm up around Lake Mary where I can used the 150-lb DBs for rows. Going to try again for 275 on the bench and 345 on the squat.
Tuesday, December 15, 2015
This is Day 15 of dosing LGD-4033 at 5 mg ED. Now that I know that this stuff works, I am trying my hand at a lower dose to see if I can get results almost as good as the higher dose without the complications that come with the higher dose.
One thing has been very clear. I have lost about 80% of my mass gains...but I've kept about 80% of my strength gains. I went from 176 to 198 and now I'm back down to a little over 180 (182 this morning). But at 176, my numbers were roughly 320/220/440. At 198, my numbers were roughly 390/300/490 (estimated beltless numbers). Now at 182, my numbers are about 350/280/480 (estimated).
So 22 lbs got me +70/+80/+50. Losing 16 lbs lost me -40/-20/-10. So a net gain of 6 lbs got me +30/+60/+40. In other words, 72% loss of new mass meant a loss of a little under 60% on the squat gains, 25% on the bench gains, and just 20% tops on the deadlift gains.
That seems like my squat losses were almost 1-to-1 with my mass losses. But again I avoided squat training for weeks at a time in an attempt not to hinder my quad trigger point rehab! The squat is the lift most vulnerable to losses from bodyweight decrease and lack of practice.
My bench has taken a bit of hit, but not that bad. It was up 80 lbs when my bodyweight was up 22 lbs. Now it's still up about 60 lbs even though my final bodyweight is only about five pounds higher than my starting point.
My deadlift has hardly taken a hit at all. Though to be fair, it didn't benefit from my weight increase as much as my squat or nearly as much as my bench. It got to 490 (tested 500 with belt), a 50-lb increase after my 22-lb increase in bodyweight. Now it's still at about 480, a 40-lb increase over my start.
My squat has taken the biggest hit. But I really haven't been training it as I've been trying to correct a lot of dysfunction in my quads while I've been taking a break from dosing. If I'd actually been squatting, I'm sure I would have maintained more squat strength and perhaps a bit more bodyweight.
I think what I've done is managed a successful recomposition . I lost fat and gained muscle. My ending bodyweight is higher and more of me is lean tissue. I'm only a few pounds (~5) heavier, but considerably stronger.
It's very interesting that my weight climbed so much higher, however. So I guess an awful lot of that weight was due to increased glycogen and water storage. Which is in accord with what I've read about testosterone and a couple of steroids.
I have to point out that I retained a lot of this strength despite what seems like a dedicated effort to erase the gains. I barely trained; I barely ate; I engaged in recreational activities that are notoriously deleterious for maintaining healthy lean mass.
One thing has been very clear. I have lost about 80% of my mass gains...but I've kept about 80% of my strength gains. I went from 176 to 198 and now I'm back down to a little over 180 (182 this morning). But at 176, my numbers were roughly 320/220/440. At 198, my numbers were roughly 390/300/490 (estimated beltless numbers). Now at 182, my numbers are about 350/280/480 (estimated).
So 22 lbs got me +70/+80/+50. Losing 16 lbs lost me -40/-20/-10. So a net gain of 6 lbs got me +30/+60/+40. In other words, 72% loss of new mass meant a loss of a little under 60% on the squat gains, 25% on the bench gains, and just 20% tops on the deadlift gains.
That seems like my squat losses were almost 1-to-1 with my mass losses. But again I avoided squat training for weeks at a time in an attempt not to hinder my quad trigger point rehab! The squat is the lift most vulnerable to losses from bodyweight decrease and lack of practice.
My bench has taken a bit of hit, but not that bad. It was up 80 lbs when my bodyweight was up 22 lbs. Now it's still up about 60 lbs even though my final bodyweight is only about five pounds higher than my starting point.
My deadlift has hardly taken a hit at all. Though to be fair, it didn't benefit from my weight increase as much as my squat or nearly as much as my bench. It got to 490 (tested 500 with belt), a 50-lb increase after my 22-lb increase in bodyweight. Now it's still at about 480, a 40-lb increase over my start.
My squat has taken the biggest hit. But I really haven't been training it as I've been trying to correct a lot of dysfunction in my quads while I've been taking a break from dosing. If I'd actually been squatting, I'm sure I would have maintained more squat strength and perhaps a bit more bodyweight.
I think what I've done is managed a successful recomposition . I lost fat and gained muscle. My ending bodyweight is higher and more of me is lean tissue. I'm only a few pounds (~5) heavier, but considerably stronger.
It's very interesting that my weight climbed so much higher, however. So I guess an awful lot of that weight was due to increased glycogen and water storage. Which is in accord with what I've read about testosterone and a couple of steroids.
I have to point out that I retained a lot of this strength despite what seems like a dedicated effort to erase the gains. I barely trained; I barely ate; I engaged in recreational activities that are notoriously deleterious for maintaining healthy lean mass.
Monday, December 14, 2015
Thursday, December 10, 2015
Thursday, December 3, 2015
Day Two And Three: I Wish I Were Dead
12.02.2015 / Wed - pm / 184 lbs
Olympic Squat, light/loose wraps, no belt
135 x 6
225 x 3
255 x 8 x 3
275 x 5
295 x 2 x 2
315 x 1
Much better than yesterday. But the 315 wasn't as snappy. Other than that, much smoother. But I'm typing this the next day and I'm feeling a bit sore and very lethargic. The knot in my left leg is now very defined and feels like a rocky bubble in my thigh. I've been working on it so much that it's finally reacting, I think.
I'm supposed to work up to a single with 335 today after 275 x 5 x 4, 295 x 3, and 315 x 2 x 2. As of right now that seems impossible. But maybe I'll feel differently tonight after I've warmed up.
Olympic Squat, light/loose wraps, no belt
135 x 6
225 x 3
255 x 8 x 3
275 x 5
295 x 2 x 2
315 x 1
Much better than yesterday. But the 315 wasn't as snappy. Other than that, much smoother. But I'm typing this the next day and I'm feeling a bit sore and very lethargic. The knot in my left leg is now very defined and feels like a rocky bubble in my thigh. I've been working on it so much that it's finally reacting, I think.
I'm supposed to work up to a single with 335 today after 275 x 5 x 4, 295 x 3, and 315 x 2 x 2. As of right now that seems impossible. But maybe I'll feel differently tonight after I've warmed up.
Tuesday, December 1, 2015
Start Smolov Intro Microcycle
12.01.2015 / Tue-pm / 182 lbs
Olympic Squat, light/loose wraps, no belt
45 x 12
135 x 6
225 x 3
255 x 8 x 3
275 x 5
295 x 2 x 2
315 x 1
I restarted the LGD today. I'm just going to run it at 1 5mg pill ED. This is not supposed to affect appetite directly, but I was starving this morning which is unusual. In my experience, LGD DOES make me hungrier, an effect that is multiplied by MK 677. It's probably mostly due to the increase in training volume, but something seems to be going on there.
The three sets of eight sucked. I got forced onto my toes on fifth rep of the third set. This is prepping me for the four sets of nine in two weeks. The 315 single felt surprisingly strong when I finally got to it. I have to repeat this session tomorrow.
I am rolling religiously. This is the most important restorative activity for me.
I am going to start notating my wrap use based on thickness and tightness. My light wraps are the Harbinger black "Power" wraps; my medium wraps are Harbinger or Valeo "Red Line", which are the traditional type of "old school" wraps from the 80's; my heavy wraps are the Inzer "True Blacks" which are your typical modern powerlifting wraps.
Next Morning:
I weigh 184 this morning. Looks like things are moving back up.
Intro Microcycle
Tuesday: 65%x8x3, 70%x5, 75%x2x2, 80%x1 = 255x8x3, 275x5, 295x2x2, 315x1
Wednesday: 65%x8x3, 70%x5, 75%x2x2, 80%x1 = 255x8x3, 275x5, 295x2x2, 315x1
Thursday: 70%x5x4, 75%x3, 80%x2x2, 90%x1 = 275x5x4, 295x3, 315x2x2, 355x1
Friday-Sunday: stretching, PVC rolling, lunging
Tuesday: 80% x 5 =315 x 5
Thursday: 83% x 5 = 325 x 5
Saturday: 85% x 5 = 335 x 5
Base Mesocycle
Tuesday: 275 x 9 x 4
Thursday: 295 x 7 x 5
Saturday: 315 x 5 x 7
Sunday: 335 x 3 x 10
Tuesday: 295 x 9 x 4
Thursday: 315 x 7 x 5
Saturday: 335 x 5 x 7
Sunday: 355 x 3 x 10
Tuesday: 305 x 9 x 4
Thursday: 325 x 7 x 5
Saturday: 345 x 5 x 7
Sunday: 365 x 3 x 10
Tuesday:
Thursday:
Saturday: ...max
Sunday: ...max
Olympic Squat, light/loose wraps, no belt
45 x 12
135 x 6
225 x 3
255 x 8 x 3
275 x 5
295 x 2 x 2
315 x 1
I restarted the LGD today. I'm just going to run it at 1 5mg pill ED. This is not supposed to affect appetite directly, but I was starving this morning which is unusual. In my experience, LGD DOES make me hungrier, an effect that is multiplied by MK 677. It's probably mostly due to the increase in training volume, but something seems to be going on there.
The three sets of eight sucked. I got forced onto my toes on fifth rep of the third set. This is prepping me for the four sets of nine in two weeks. The 315 single felt surprisingly strong when I finally got to it. I have to repeat this session tomorrow.
I am rolling religiously. This is the most important restorative activity for me.
I am going to start notating my wrap use based on thickness and tightness. My light wraps are the Harbinger black "Power" wraps; my medium wraps are Harbinger or Valeo "Red Line", which are the traditional type of "old school" wraps from the 80's; my heavy wraps are the Inzer "True Blacks" which are your typical modern powerlifting wraps.
Next Morning:
I weigh 184 this morning. Looks like things are moving back up.
Intro Microcycle
Tuesday: 65%x8x3, 70%x5, 75%x2x2, 80%x1 = 255x8x3, 275x5, 295x2x2, 315x1
Wednesday: 65%x8x3, 70%x5, 75%x2x2, 80%x1 = 255x8x3, 275x5, 295x2x2, 315x1
Thursday: 70%x5x4, 75%x3, 80%x2x2, 90%x1 = 275x5x4, 295x3, 315x2x2, 355x1
Friday-Sunday: stretching, PVC rolling, lunging
Tuesday: 80% x 5 =315 x 5
Thursday: 83% x 5 = 325 x 5
Saturday: 85% x 5 = 335 x 5
Base Mesocycle
Tuesday: 275 x 9 x 4
Thursday: 295 x 7 x 5
Saturday: 315 x 5 x 7
Sunday: 335 x 3 x 10
Tuesday: 295 x 9 x 4
Thursday: 315 x 7 x 5
Saturday: 335 x 5 x 7
Sunday: 355 x 3 x 10
Tuesday: 305 x 9 x 4
Thursday: 325 x 7 x 5
Saturday: 345 x 5 x 7
Sunday: 365 x 3 x 10
Tuesday:
Thursday:
Saturday: ...max
Sunday: ...max
Monday, November 30, 2015
PR Bench 285 For Two Doubles
11.29.2015 / Sun - pm / 185 lbs?
Bench Press, touch and go
45 x 12
135 x 6
225 x 3
255 x 2
265 x 1
275 x 1
285 x 2 x 2 PR
One-Arm Dumbbell Row 145 x 5 x 3
285 is the most weight I have ever bench pressed in my life and I managed to get it for a double...twice! This is a personal record, but it doesn't really represent any improvement over 275 x 4.
Then I got a personal best with the rows. First set required no resetting on the floor. Had to reset more as sets went on. Here is a video of the first set for the left side...
I'm actually scared to check my weight these days. I've been hovering between 185 and 189. I should be happy that even though I've lost a lot of glycogen and water, I'm still as strong as ever in my upper body even after a month off any assistance and with lots of poor appetite, lots of fasting, and a lot of poor habits.
The Super Laxo and Epi Andro should be here soon. I'm still trying to figure out how I'm going to run this stuff. Stack with LGD...or do LGD first then move on to SL and then EA...?
Bench Press, touch and go
45 x 12
135 x 6
225 x 3
255 x 2
265 x 1
275 x 1
285 x 2 x 2 PR
One-Arm Dumbbell Row 145 x 5 x 3
285 is the most weight I have ever bench pressed in my life and I managed to get it for a double...twice! This is a personal record, but it doesn't really represent any improvement over 275 x 4.
Then I got a personal best with the rows. First set required no resetting on the floor. Had to reset more as sets went on. Here is a video of the first set for the left side...
The Super Laxo and Epi Andro should be here soon. I'm still trying to figure out how I'm going to run this stuff. Stack with LGD...or do LGD first then move on to SL and then EA...?
Thursday, November 26, 2015
11.25.2015 / Wed - pm / 186 lbs
Bench Press, touch and go
45 x 12 x 2
135 x 6
185 x 4
225 x 2
245 x 1
255 x 1
265 x 3, 1
I was extremely fasted (about 18 hours into a 24-hour fast) and not feeling strong. Weight is down about 12 lbs off peak of 198. So that very tough triple with 265 is quite a bit down from my best of 275 x 4 last week. But it's to be expected.
I just ordered Super Laxo and Epi Andro from Primeval on Jerry Ward's recommendations. A lot of people are mocking these just like they mocked LGD...which along wth RAD put 25 lbs on me and added 70 lbs to my bench. So let the stupid fucks mock. I may "stack" these with with LGD and/or RAD.
Bench Press, touch and go
45 x 12 x 2
135 x 6
185 x 4
225 x 2
245 x 1
255 x 1
265 x 3, 1
I was extremely fasted (about 18 hours into a 24-hour fast) and not feeling strong. Weight is down about 12 lbs off peak of 198. So that very tough triple with 265 is quite a bit down from my best of 275 x 4 last week. But it's to be expected.
I just ordered Super Laxo and Epi Andro from Primeval on Jerry Ward's recommendations. A lot of people are mocking these just like they mocked LGD...which along wth RAD put 25 lbs on me and added 70 lbs to my bench. So let the stupid fucks mock. I may "stack" these with with LGD and/or RAD.
Monday, November 23, 2015
Backing Off A Bit, Weight Down, Some Rows
11.23.2015 / noon / 186 lbs
One-Arm Dumbbell Rows L/R 105 x 5, 140 x 5, ~5
The first set with 140 was done without needing to set the dumbbell down at all. Not so on the second set. Had to set the dumbbell down between each rep after the second rep.
In other news, my weight has continued to spiral downward. I was 186 at my lowest.
One-Arm Dumbbell Rows L/R 105 x 5, 140 x 5, ~5
The first set with 140 was done without needing to set the dumbbell down at all. Not so on the second set. Had to set the dumbbell down between each rep after the second rep.
In other news, my weight has continued to spiral downward. I was 186 at my lowest.
Thursday, November 19, 2015
Bench PR 275 x 4
11.19.2015 / Wed - pm / 192 lbs
Bench Press, touch and go
45 x 12
135 x 6
185 x 4
225 x 2
245 x 1
265 x 1
275 x 4 PR, 2
I weighed closer to 190 by evening. Off the SARM and my weight seems to have stabilized at 190-192 from 196-198.
Bench gains have definitely slowed off the mild sauce. But I got to be happy that two weeks off and down 5+ pounds, not only am I holding onto upper body strength but I am also getting stronger.
Bench Press, touch and go
45 x 12
135 x 6
185 x 4
225 x 2
245 x 1
265 x 1
275 x 4 PR, 2
I weighed closer to 190 by evening. Off the SARM and my weight seems to have stabilized at 190-192 from 196-198.
Monday, November 16, 2015
11.16.2015 / Mon - pm / 190 lbs
Bench Press, touch and go
45 x 12
135 x 6
185 x 4
225 x 2
245 x 1
255 x 1
260 x 5, 5, 5, 4 + miss
So close on that miss. I got it more than halfway up. I was really hoping for x 5 x 5 and couldn't quite get x 5 x 4.
I did lose a lot of water weight, though. Fasted today and got down to under 191. So I should be kinda happy to have maintained this level of performance on bench.
Bench Press, touch and go
45 x 12
135 x 6
185 x 4
225 x 2
245 x 1
255 x 1
260 x 5, 5, 5, 4 + miss
So close on that miss. I got it more than halfway up. I was really hoping for x 5 x 5 and couldn't quite get x 5 x 4.
I did lose a lot of water weight, though. Fasted today and got down to under 191. So I should be kinda happy to have maintained this level of performance on bench.
Sunday, November 15, 2015
11.15.2015
Olympic Squat, no belt
45 x 12
135 x 6
225 x 4
275 x 2
315 x 1
335 x 1
Deadlift, conventional, no belt
405 x 2
435 x 3 x 2
Five days ago I squatted 325 for six sets of six reps. Today I warmed up for deadlifts with squats (which are the best way to warm up for deadlifts). I got to a single with 315 then a really uncomfortable single with 335 after which I had to call it quits and move on to deadlifts.
325 x 6 x 6... now barely 335 x 1. What gives? Is five days just not enough to recover anymore?
Probably not when it's a really hard squat session and you have a modicum if strength.
I probably simply went too far with the volume at too high a percentage of max. Instead of working up to 325 x 6 x 6 over the course of a few weeks, I made it the target for the day. I might have actually been okay a few days later if I'd limited the 325 to three sets of six.
Olympic Squat, no belt
45 x 12
135 x 6
225 x 4
275 x 2
315 x 1
335 x 1
Deadlift, conventional, no belt
405 x 2
435 x 3 x 2
Five days ago I squatted 325 for six sets of six reps. Today I warmed up for deadlifts with squats (which are the best way to warm up for deadlifts). I got to a single with 315 then a really uncomfortable single with 335 after which I had to call it quits and move on to deadlifts.
325 x 6 x 6... now barely 335 x 1. What gives? Is five days just not enough to recover anymore?
Probably not when it's a really hard squat session and you have a modicum if strength.
I probably simply went too far with the volume at too high a percentage of max. Instead of working up to 325 x 6 x 6 over the course of a few weeks, I made it the target for the day. I might have actually been okay a few days later if I'd limited the 325 to three sets of six.
Friday, November 13, 2015
Center For a Stateless Society Tears LRC and Paleo-"Libertarians" a Couple New Ones
Oh, my. Kevin Carson over at C4SS might have brought some vaseline, but he didn't bother to use it.
Mr. Carson took Lew Rockwell and his anti-liberty, feudal supremacist arguments down so beautifully...it was just about perfect. And a lot more scholarly than my own off-the-cuff attempt a couple days ago.
Well done, good sir. We at Voluntary Dissonance salute you.
Please, please read the full article in all its hippy market anarchist glory here.
Below I present some favorite lines. This includes the very last lines. So to avoid spoiling the enjoyment of the eloquent piece, go read it in its entirety first!
Yes! A bunch of tribalist conservatives wearing liberty like a cheap costume. Fascism fits them better.
There are those who argue that there is no right or left in libertarianism. And technically I agree. But libertarianism in the past hundred years has indeed been coopted by those coming in from the right. And these are people who have been hoping that a "free" world would mean one in which stuff they don't like (non-whites, non-straights, atheists, et al) gets pushed out of existance. And as we're seeing more and more, if their world doesn't end up looking white and conservative when stateless, they are willing to allow in as much of the state as is necessary to make that happen.
Mr. Carson took Lew Rockwell and his anti-liberty, feudal supremacist arguments down so beautifully...it was just about perfect. And a lot more scholarly than my own off-the-cuff attempt a couple days ago.
Well done, good sir. We at Voluntary Dissonance salute you.
Please, please read the full article in all its hippy market anarchist glory here.
Below I present some favorite lines. This includes the very last lines. So to avoid spoiling the enjoyment of the eloquent piece, go read it in its entirety first!
Most ridiculous of all is the whining tone of this wretched turd of an article. It makes it clear that the LewRockwell.com crowd’s output is basically the ghost dance of the pathetic, dying demographic they pander to.
Yes! A bunch of tribalist conservatives wearing liberty like a cheap costume. Fascism fits them better.
It is a desperate, pathetic attempt indeed to fit the square peg of their conservatism into the libertarian hole.
The fact that these two are so desperate for a pretext, any pretext at all, for excluding brown immigrants from Mexico who might “deconstruct their culture,” that they’d grasp at a straw as idiotic and morally bankrupt as this, tells us all we need to know about “paleo-libertarianism.” It isn’t libertarian at all, but is motivated by an overpowering desire for a society controlled by people who look and think exactly like themselves, where nobody is allowed to do anything people like themselves disapprove of. The needs of their hatred and bigotry are so intense that they have willfully made themselves stupid and embraced an utterly nonsensical argument.
If this kind of F Scale-breaking authoritarianism is the price of a “living, vigorous culture,” then fuck the culture. When “libertarians” start talking in terms of Volk and Kulture over individual autonomy and agency, and preaching discipline as the cure for “cultural disintegration” and decadence, you can be pretty sure that the word “freedom” in their propaganda is as devoid of substance as “Freiheit” was in that of the Nazis. The Paleos are a cancer on any movement that genuinely respects human liberty and dignity.I stopped short of saying this, but I agree with all my heart. The Paleos are a cancer. I've been leaning toward the left in terms of sentiment (NOT in terms of economics). I've never been comfortable with right-libertarianism...because it's really just conservatism that really isn't comfortable with letting cultures grow, change, and recombine as they would in a stateless world.
There are those who argue that there is no right or left in libertarianism. And technically I agree. But libertarianism in the past hundred years has indeed been coopted by those coming in from the right. And these are people who have been hoping that a "free" world would mean one in which stuff they don't like (non-whites, non-straights, atheists, et al) gets pushed out of existance. And as we're seeing more and more, if their world doesn't end up looking white and conservative when stateless, they are willing to allow in as much of the state as is necessary to make that happen.
Wednesday, November 11, 2015
11.11.2015 / Wed - pm / 194 lbs
Bench press, touch and go
45 x 12
135 x 6
185 x 4
225 x 2
235 x 1
245 x 6 x 6
Felt shaky and weak till fourth set at which point the 245 became easy. I was able to get really tight and the weight exploded upward each rep with no wavering. I felt like I had another rep or two in me on that set...but that would have meant no more volume tonight with that much weight.
Bench press, touch and go
45 x 12
135 x 6
185 x 4
225 x 2
235 x 1
245 x 6 x 6
Felt shaky and weak till fourth set at which point the 245 became easy. I was able to get really tight and the weight exploded upward each rep with no wavering. I felt like I had another rep or two in me on that set...but that would have meant no more volume tonight with that much weight.
"Hey, Conservatarians, Your Fascism Is Showing": Prominent Libertarians Cashing In Their Libertarian Cards
"Don't compromise yourself.
You are all you've got."
- Betty Ford
Remember when libertarian leading lights like Lew Rockwell and Stefan Molyneux used to make nuanced arguments for liberty? If so, then maybe you've been watching them as they sound more and more like apoligists for Donald Trump or David Duke lately and you're wondering what the hell happened.
Both men have always had a strong whiff of nativist white supremacist about them. This isn't a slight. It's an observation. Hey, we're all xenophobic and racist to some degree. The thing about liberty is that no matter how you think others ought to behave or how the world should look, you have to fight every unprincipled urge to resort to the state solution of forcing people to do your will through the threat of violence.
Maybe fumes from the zeitgeist that fuels Trump's popularity among the conservative, nativist, xenophobic right have saturated the brains of those libertarians who started out as right wingers in the first place. These days those who came in from the right are like vampires trying to be good...but with Trump channeling the roiling frustrations of rednecks and police statists, blood is in the air and the reformed quasi-libertarian vampires can't resist. They're giving in to their base instincts.
And by base instincts I do not mean their "race realism" or xenophobia. As unpalatable as I find their pseudo-scientific opinions on darkies like me, I respect their right to hold these opinions...and in truth I have more than a little sympathy for them the same way I do for ghetto snipes, the religious, drug addicts, and petty criminals, because they are merely the product of forces that shaped their opinions and behavior.
No, by base instincts I mean their desire to initiate violence to have their way. I mean their rationalizing the use of the state.
I'll be the very first to admit it: liberty gets hard. At least until you grow up enough to accept deep down in your boots that you really can't force peaceful people to behave the way you want. It takes a rare kind of grown up to live and let live even when other people's peaceful, i.e. consensual, activities annoy or disgust him. That's what's supposed to make libertarians different. They are the ones who see the state for the grand immorality that it is, like some sadistic pedophile who raises his children to believe that their routine rape at his hands is natural.
This is what it always comes to for the conservative sort: the hidebound, slightly incestuous desire to protect the tribe from change...which is kind of what happens to ALL cultures eventually. One hundred years or a thousand, each culture only has so long before it breaks apart entirely on its way to reforming into new cultures by melding with other cultures. Kind of like human beings themselves who are here for a while and then gone, their genetic codes and beliefs living on in others, but slightly transformed.
The desire to freeze cultures and societies forever as you as an individual have known them, however...that is irrational at best and delusionally, criminally psychotic at worst. Turning to the initiation of force to keep your culture "pure" forever...It doesn't work and it turns you into a violent, authoritarian monster.
I'm not saying not to discriminate and to accept all peaceful behavior. But it's up to the individual to disengage on an individual level with people with whom he doesn't agree. No libertarian would turn to the initiation of force (and the state is nothing but the distilled essence of the initiation of force) to get his way. No libertarian would turn to the state as a solution. If he does, he's not a libertarian. He's a paleoconservative maybe...or a neoconservative...or a nanny state liberal...or communist...or socialist...or fascist...or whatever label applies to the ends that his violent means justify in his mind. But he is no libertarian.
And that's ultimately my point. When a man starts arguing for state solutions to build the world he wants, he's forfeited whatever libertarian principles he'd been claiming. A libertarian may in his heart worry about there being too many non-whites within a 1500-mile radius for his liking. But he would never, ever support the state using its stolen funds to build walls, hire uniformed overseers to patrol it, and more agents to check peoples for papers of state permission to be on private property.
Maybe it would be a little clearer to him if I started arguing for the state to guarantee just a tiny bit of a minimum wage...or a tiny bit of protectionism for minorities in the work place...you know, just a tiny bit of Affirmative Action. Then maybe he would see that we're all just back to lining up our armies at Mordor to seize the Ring of Power.
Once he starts arguing for solutions from the centralized monopoly on violence, he has to turn in his libertarian card. I'm not even saying he's not being practical in turning to the state. I am saying he is unprincipled and immoral and back on the side of the devils. No matter how nicely he frames his arguments -- no matter if it is for borders, policing, military, welfare, minimum wage, guns, or butter -- he is back to being just another thug for whom rape, murder, and theft justify the greater good as he sees it.
Tuesday, November 10, 2015
Olympic Squat 325 x 6 x 6, Off The SARM
11.10.2015 / Tues - am / ~196 lbs
Olympic Squat, no belt
45 x 12
135 x 6
225 x 4
275 x 2
315 x 1 x 2
325 x 6 x 6
Whew doggie. I made it. Six sets. It actually got easier till set five. Reps were continuous, rhythmic till the sixth set in which I had to rest-pause the last couple reps. Trained (mostly) fasted at 5 am (though I had a tiny bit of cheese with my coffee at 3).
I'm guessing 325 is probably an 8RM at this point. I'm very pleased that 315 felt like nothing even with slight pauses. And then I was able to get sets of six with 325 when half the sets with only five felt like my limit just a couple weeks ago.
I stopped dosing the rat four days ago. I had since been feeling a bit slughish and down since my test is undoubtedly low and there is no longer a test mimic to pick up the slack. But I think I'm bouncing back already.
Olympic Squat, no belt
45 x 12
135 x 6
225 x 4
275 x 2
315 x 1 x 2
325 x 6 x 6
Whew doggie. I made it. Six sets. It actually got easier till set five. Reps were continuous, rhythmic till the sixth set in which I had to rest-pause the last couple reps. Trained (mostly) fasted at 5 am (though I had a tiny bit of cheese with my coffee at 3).
I'm guessing 325 is probably an 8RM at this point. I'm very pleased that 315 felt like nothing even with slight pauses. And then I was able to get sets of six with 325 when half the sets with only five felt like my limit just a couple weeks ago.
I stopped dosing the rat four days ago. I had since been feeling a bit slughish and down since my test is undoubtedly low and there is no longer a test mimic to pick up the slack. But I think I'm bouncing back already.
Friday, November 6, 2015
Wednesday, November 4, 2015
Dumbbell Rows with 135-lb Dumbbells...Taking a Break in November?
11.04.2015 / Wed - am
One-Arm Supported DB Row 100 x 5, 135 x 5 x 2
I had to be out by the Lake Mary LAF very early this morning and I wouldn't have time again for at least a couple days to be there. So I went in to avail myself of those sweet, sweet heavy dumbbells. I sense that I will soon be good for 150 for a set of five. I suppose I'll just work on volume after that. I really want to get up to bodyweight for reps and eventually very high reps. Not sure where I'll find dumbbells that heavy.
I'm thinking of stopping both this RAD and training cycle this week...
It just kind of hit me this morning. Maybe I should give my rat a break from dosing now for the last three weeks of the month. This would give me a great chance to document how it affects my strength as the bench press is very clearly benefiting the most and will act as a reliable gauge.
On the other hand, I 'm considering running with only very short breaks (one week) between another two cycles after another two weeks of this cycle.
Or maybe I should switch to LGD at the end of this week...keep the cycles down to four weeks...?
It just kind of hit me this morning. Maybe I should give my rat a break from dosing now for the last three weeks of the month. This would give me a great chance to document how it affects my strength as the bench press is very clearly benefiting the most and will act as a reliable gauge.
On the other hand, I 'm considering running with only very short breaks (one week) between another two cycles after another two weeks of this cycle.
Or maybe I should switch to LGD at the end of this week...keep the cycles down to four weeks...?
Tuesday, November 3, 2015
11.03.2015 / Wed- pm / 194 lbs
Notice the puffier nipple in the bottom.
Olympic Squat, no belt
45 x 15
45 x 15
135 x 6
225 x 4
275 x 2
315 x 1
325 x 1
335 x 5 x 2
This is actually an improvement over last week's struggle with 335 for six reps with increasingly long pauses. But no way I could get three sets.
Last week was harder...
I think I should start taking five-lb jumps from here and shooting for at least five reps for a couple sets of continuous reps.
315 x 1
325 x 1
335 x 5 x 2
This is actually an improvement over last week's struggle with 335 for six reps with increasingly long pauses. But no way I could get three sets.
I think I should start taking five-lb jumps from here and shooting for at least five reps for a couple sets of continuous reps.
Very busy morning and a good time to stop eating again for a while. My weight is hovering just above 194 this afternoon. This is actually a good thing...
I have a bit of flab around my middle that I could stand to lose so that I have more room to get more muscular as a 198-lb class lifter. I'd been ballooning up so quickly that I thought I would be bidding adieu to the 198 very soon.
But if I can be weighing 195 with such a (relatively) high bodyfat percentage and still be planning a 275 x 5 bench, then maybe I can squeeze in another 10 lbs of muscle in this weight class and still get my bench marching toward 400.
(It's never enough. I am just barely getting to 315 now and I'm only thinking of 405.)
(It's never enough. I am just barely getting to 315 now and I'm only thinking of 405.)
I really should pick up another couple bottles of RAD-140 while supplies last and the clearance sale is still going on, I am thinking that maybe another couple bottles of GW-501516 may be in order, too. The anecdotal reports for GW aren't good, but I think it had a positive effect on calorie partitioning
I have noticed that my nipples are tight upon my waking up, but they start getting bloated and puffy looking as soon as I start taking in food. So I bloat very easily. Maybe it's the MK 677. I don't know if this happened so quickly in the past. But I definitely notice it now.
Here is a GAF pic of my nipples while I'm still fasted (you're welcome!) followed by a pic of me a few minutes after my first meal:
Here is a GAF pic of my nipples while I'm still fasted (you're welcome!) followed by a pic of me a few minutes after my first meal:
Monday, November 2, 2015
Bench PR 255 x 5 Four Sets
11.02.2015 / Mon-pm / 196 lbs
Bench Press, touch and go
45 x 12 x 2
135 x 6
185 x 4
225 x 2
245 x 1
255 x 5 x 4 PR
Last week this was a five-rep max. I was afraid it was too soon since Saturday's 265 x 5. But it went fine. RAD seems to like my rat a lot.
Bench Press, touch and go
45 x 12 x 2
135 x 6
185 x 4
225 x 2
245 x 1
255 x 5 x 4 PR
Last week this was a five-rep max. I was afraid it was too soon since Saturday's 265 x 5. But it went fine. RAD seems to like my rat a lot.
Saturday, October 31, 2015
Bench PR 265 x 5
10.31.2015
Bench Press, touch and go
45 x 12 x 2
135 x 6
185 x 4
225 x 2
245 x 1
255 x 1
265 x 5 x 1
I can't believe it. 10-lb PR from last week. And I had another rep left in me.
Last week:
I want to believe 275 x 5 is coming up soon. That definitely means 315 x 1 is in there somewhere. But I'm holding off on any singles and looking forward to 315 coming as a fiver in my normal progression.
I need more rest days for squat, so I'll probably bench again before I squat again. I think I'll squat on Wednesday because I have to pass through Lake Mary again that day so I can use their awesome dumbbells for rows after I squat. I'll bench on Tuesday, the third day out from this last very rewarding session: 255 x 5 for sets.
Bench Press, touch and go
45 x 12 x 2
135 x 6
185 x 4
225 x 2
245 x 1
255 x 1
265 x 5 x 1
I can't believe it. 10-lb PR from last week. And I had another rep left in me.
Last week:
I want to believe 275 x 5 is coming up soon. That definitely means 315 x 1 is in there somewhere. But I'm holding off on any singles and looking forward to 315 coming as a fiver in my normal progression.
I need more rest days for squat, so I'll probably bench again before I squat again. I think I'll squat on Wednesday because I have to pass through Lake Mary again that day so I can use their awesome dumbbells for rows after I squat. I'll bench on Tuesday, the third day out from this last very rewarding session: 255 x 5 for sets.
Friday, October 30, 2015
10.30.2015 / 193 lbs
Olympic Squat, no belt
45 x 15 x 2
135 x 8
225 x 4
275 x 3
315 x 2
335 x 6 x 1
One-Arm Dumbbell Row 100 x 6, 130 x 5 x 3
Six reps with 335 means a projected max of 395. I'd had high hopes of getting multiple sets of 335 x 6 today, but I was getting winded early in the warm ups and my lower back was feeling tired. I simply wasn't recovered. I think the swings two days ago have a lot of the blame.
Though I have been shedding some glycogen and water, too, and cutting calories a bit with daily fasts. So that's probably not helping.
I'd just started feeling all bloated and tubby. Definitely got a spare inner tube. Just wanted to get things back in wack a bit, take a breather from stuffing my gut all the time.
I'm adding am extra rest day for squats: Fr-We-Mo-Sa-Th-Tu-Su, repeat. At least for now.
I think I overdid the warm up. I took ten minutes after 315 x 2 to do these. I knew six would be failure. It made me sad.
My 355 x 5 was actually a 355 x 4 + 1. Or even 355 x 3+1+......1. I was really no stronger today. Not fully recovered. So definitely an extra rest day for a while.
Oh, and I did a couple hard reps 15 minutes later just to see how burned out I was. I was very.
I shouldn't feel too bad, though. Here I am struggling mightily to get a single with 315 about 15 months ago...with powerlifting wraps!
The dumbbells at Lake Mary are so much better than anywhere else. Thin handles coated in rubber...my grip didn't hold me back at all today. 130 felt like nothing and I am sure I can do 140 now. Lake Mary is also the only LAF in the area that goes up to 150 lbs...though I will be surpassing that soon...
Olympic Squat, no belt
45 x 15 x 2
135 x 8
225 x 4
275 x 3
315 x 2
335 x 6 x 1
One-Arm Dumbbell Row 100 x 6, 130 x 5 x 3
Six reps with 335 means a projected max of 395. I'd had high hopes of getting multiple sets of 335 x 6 today, but I was getting winded early in the warm ups and my lower back was feeling tired. I simply wasn't recovered. I think the swings two days ago have a lot of the blame.
Though I have been shedding some glycogen and water, too, and cutting calories a bit with daily fasts. So that's probably not helping.
I'd just started feeling all bloated and tubby. Definitely got a spare inner tube. Just wanted to get things back in wack a bit, take a breather from stuffing my gut all the time.
I'm adding am extra rest day for squats: Fr-We-Mo-Sa-Th-Tu-Su, repeat. At least for now.
I think I overdid the warm up. I took ten minutes after 315 x 2 to do these. I knew six would be failure. It made me sad.
My 355 x 5 was actually a 355 x 4 + 1. Or even 355 x 3+1+......1. I was really no stronger today. Not fully recovered. So definitely an extra rest day for a while.
Oh, and I did a couple hard reps 15 minutes later just to see how burned out I was. I was very.
I shouldn't feel too bad, though. Here I am struggling mightily to get a single with 315 about 15 months ago...with powerlifting wraps!
The dumbbells at Lake Mary are so much better than anywhere else. Thin handles coated in rubber...my grip didn't hold me back at all today. 130 felt like nothing and I am sure I can do 140 now. Lake Mary is also the only LAF in the area that goes up to 150 lbs...though I will be surpassing that soon...
Wednesday, October 28, 2015
Bench PR 245 X 5 Four Sets
10.28.2015 am /194 lbs
Two-Handed 16kg KB Swing (15 hours fasted) x 40 x 4
10.28.2015 pm /192 lbs
Bench Press, touch and go
45 x 10 x 2
135 x 6
185 x 4
225 x 3
245 x 5 x 4 PR
I broke my fast at 3:30 pm with some shepherd's pie. That's about 18 hours. I did the swings about 15 hours in. I'm feeling a little tubby and I realized today that I'm pushing 20% bodyfat. To be brutally honest, I could stand to lose about 10% of my mass as bodyfat, or nearly 20 lbs of fat. Essentially I'm a 181 lifter in a fat suit.
And huge volume PR with 245. Reps were nonstop, no pausing. I'm tempted to make a 10-lb jump next session for a max set of five with 265. I'm hovering around a 300-lb projected max.
I just realized this morning that before my SARM adventure my highest ever Olympic squat (high bar, high heels, no belt, no wraps) was 365 at @ 182.5 That was my only double bodyweight Olympic squat.
I am 194 these last couple of days and I'm sure I could hit a 390-lb Olympic squat if I had to, once again putting me at double bodyweight.
But what I really want is to get 405 while weighing 195 or less.
(Also, I just realized this morning that I could get at least a triple with my highest ever Olympic squat from before my SARM experience. I got 355 x 4+1 and am sure I could get 365 x 3 or maybe even 4 by next week.)
My experience over the last few months tells me that SARMs work best in very short cycles. The weight gain seems to start kicking in after the two-week mark and then it really slows down by week four or so.
I weighed 191-192 by the time I hit bench. Feels great to get that weight and volume after losing a couple pounds of water this morning.
Two-Handed 16kg KB Swing (15 hours fasted) x 40 x 4
10.28.2015 pm /192 lbs
Bench Press, touch and go
45 x 10 x 2
135 x 6
185 x 4
225 x 3
245 x 5 x 4 PR
I broke my fast at 3:30 pm with some shepherd's pie. That's about 18 hours. I did the swings about 15 hours in. I'm feeling a little tubby and I realized today that I'm pushing 20% bodyfat. To be brutally honest, I could stand to lose about 10% of my mass as bodyfat, or nearly 20 lbs of fat. Essentially I'm a 181 lifter in a fat suit.
And huge volume PR with 245. Reps were nonstop, no pausing. I'm tempted to make a 10-lb jump next session for a max set of five with 265. I'm hovering around a 300-lb projected max.
I just realized this morning that before my SARM adventure my highest ever Olympic squat (high bar, high heels, no belt, no wraps) was 365 at @ 182.5 That was my only double bodyweight Olympic squat.
I am 194 these last couple of days and I'm sure I could hit a 390-lb Olympic squat if I had to, once again putting me at double bodyweight.
But what I really want is to get 405 while weighing 195 or less.
(Also, I just realized this morning that I could get at least a triple with my highest ever Olympic squat from before my SARM experience. I got 355 x 4+1 and am sure I could get 365 x 3 or maybe even 4 by next week.)
My experience over the last few months tells me that SARMs work best in very short cycles. The weight gain seems to start kicking in after the two-week mark and then it really slows down by week four or so.
I weighed 191-192 by the time I hit bench. Feels great to get that weight and volume after losing a couple pounds of water this morning.
Monday, October 26, 2015
No No No Olympic Squat PR 355 x 5 @ 195
10.26.2015/ 195 lbs Mon AM
Olympic Squat, no belt
45 x 12 x 2
135 x 6
225 x 4
275 x 2
315 x 1
335 x 1
355 x 5 PR
Deadlift, conventional, no belt 435 x 2 x 2
This is more accurately 4+1. I was crying on that last rep. But they were deep and controlled and I'm happy. I know I'm not ready for 405 yet, but it's coming.
I don't know if I've stated this explicitly in this blog, but when I say "Olympic Squat" I mean to package several conditions into one phrase without having to type them out: weightlifting shoes with a significant heel rise, high bar position, zero or very minimal support gear; if wraps are used, they are very thin and light and wrapped loosely; a belt is not used (and this is explicitly stated), but if a belt were to be used, it would be one of the thinner ones that offer more proprioceptive feedback rather than support.
If I just say "Back Squat", that could mean low bar or high bar. It could mean I'm using zero heel drop. It could mean I'm using thicker wraps and have them on so tight that I have to remove them between sets.
adfd
Olympic Squat, no belt
45 x 12 x 2
135 x 6
225 x 4
275 x 2
315 x 1
335 x 1
355 x 5 PR
Deadlift, conventional, no belt 435 x 2 x 2
This is more accurately 4+1. I was crying on that last rep. But they were deep and controlled and I'm happy. I know I'm not ready for 405 yet, but it's coming.
I don't know if I've stated this explicitly in this blog, but when I say "Olympic Squat" I mean to package several conditions into one phrase without having to type them out: weightlifting shoes with a significant heel rise, high bar position, zero or very minimal support gear; if wraps are used, they are very thin and light and wrapped loosely; a belt is not used (and this is explicitly stated), but if a belt were to be used, it would be one of the thinner ones that offer more proprioceptive feedback rather than support.
If I just say "Back Squat", that could mean low bar or high bar. It could mean I'm using zero heel drop. It could mean I'm using thicker wraps and have them on so tight that I have to remove them between sets.
adfd
Saturday, October 24, 2015
Bench PR touch and go 255 x 5
10.24.2015/ Sat-pm/ 193 lbs
Bench Press, touch and go
45 x 12
135 x 6
185 x 4
225 x 2
245 x 1
255 x 5 x 1 PR
Accidental personal record. I meant to load up just to 240, but apparently I was really spacing out today. I think I took the 10's for 5's and the 5's for 2.5's. I was a little worried that 240 x 5 felt pretty close to a max effort (leaving me with little hope of getting additional sets). Then I realized that it was actually 255!
A couple weeks ago before my layoff, 245 x 5 was a very, very hard max. So I'm up at least 10 lbs now. Very happy with that.
But no way I had it in me to reproduce that first set and get volume with that weight. So maybe next time I'll go down to 245 and get volume with sets of five. Or maybe I'll go up to 265 and get volume with sets of three or four.
I would do well to keep in mind that this PR comes on the heels of a high volume session with eight work sets of five. So this is essentially alternating volume and intensity a la the Texas Method. So maybe I should go down to 245 and get a whole bunch of fives with it.
Bench Press, touch and go
45 x 12
135 x 6
185 x 4
225 x 2
245 x 1
255 x 5 x 1 PR
Accidental personal record. I meant to load up just to 240, but apparently I was really spacing out today. I think I took the 10's for 5's and the 5's for 2.5's. I was a little worried that 240 x 5 felt pretty close to a max effort (leaving me with little hope of getting additional sets). Then I realized that it was actually 255!
A couple weeks ago before my layoff, 245 x 5 was a very, very hard max. So I'm up at least 10 lbs now. Very happy with that.
But no way I had it in me to reproduce that first set and get volume with that weight. So maybe next time I'll go down to 245 and get volume with sets of five. Or maybe I'll go up to 265 and get volume with sets of three or four.
I would do well to keep in mind that this PR comes on the heels of a high volume session with eight work sets of five. So this is essentially alternating volume and intensity a la the Texas Method. So maybe I should go down to 245 and get a whole bunch of fives with it.
Thursday, October 22, 2015
10.22.2015/Thu-pm/195lbs
Olympic Squat, NO BELT
45 x 15
135 x 6
225 x 4
275 x 2
315 x 1
325 x 5 x 3
Straight Bar Pull Up @ 195 + 35 x 4 x 4
I got 325 for three sets of five and with good bar speed and zero pausing between reps, except for the very last rep of the last set. Compare this to the 315 for three sets of four last week.
Another ten pounds, an additional rep per set, and done in about three quarters the time each set.
I will jump up to 335 for five next session and hope to get at least a couple of sets with it. Then 345 for a couple or three sets of four. Then 355 for a couple sets of four, then triples with 365 and 375. Then doubles with 385 and 395. That should set me up for singles with 405, 415, and maybe even 425.
Down to 193 this morning, despite eating several thousand Calories yesterday as usual. Obviously swinging up to 196 so rapidly meant a lot of water retention, though, which seems to have abated. I'm still 20 lbs over my average in July. It's all good. I want to be under 200 lbs the first time I squat 405 completely beltless raw.
Olympic Squat, NO BELT
45 x 15
135 x 6
225 x 4
275 x 2
315 x 1
325 x 5 x 3
Straight Bar Pull Up @ 195 + 35 x 4 x 4
I got 325 for three sets of five and with good bar speed and zero pausing between reps, except for the very last rep of the last set. Compare this to the 315 for three sets of four last week.
Another ten pounds, an additional rep per set, and done in about three quarters the time each set.
I will jump up to 335 for five next session and hope to get at least a couple of sets with it. Then 345 for a couple or three sets of four. Then 355 for a couple sets of four, then triples with 365 and 375. Then doubles with 385 and 395. That should set me up for singles with 405, 415, and maybe even 425.
Down to 193 this morning, despite eating several thousand Calories yesterday as usual. Obviously swinging up to 196 so rapidly meant a lot of water retention, though, which seems to have abated. I'm still 20 lbs over my average in July. It's all good. I want to be under 200 lbs the first time I squat 405 completely beltless raw.
Wednesday, October 21, 2015
A Pictorial Timeline Of Sudden Weight Gain With RAD-140 + MK 677
190
10/04/2015
191
10/12/2015
192
10/14/2015
193
10/19/2015
195
10/20/2015
196
10/21/2015
I started dosing my 190-lbs lab rat with RAD-140 about two and a half weeks ago. As expected, the weight gain started accelerating again at around the two-week mark. Granted, I have also been dosing the poor rodent with MK 677 which increases appetite. Still the weight didn't start to stay on till the RAD had time to kick in. This isn't a coincidence.
My rat is clearly not putting on a pound of pure muscle per day. But muscle gain is still apparent and considerable. Maybe it's only about 1/4 lb of muscle per day, or almost two pounds per week. I'm guessing this is true because the strength gains are clearly starting to accelerate. My rat is doing sets with weights he could only manage for a single set just a couple weeks ago.
It's a good thing my rat is growing older and gaining some perspective. Or else he might sabotage his progress because the weight gain means some fat storage and water retention. He has sprouted a tiny muffin top and is looking fairly smooth -- no great surprise when gaining a pound daily. But he is also now tossing around with ease weights that used to be maximal efforts. And he is happy with these results and not at all sad about being a little chubby and smooth for a while.
Just a couple weeks ago 245 x 5 on the bench for one set was the best he could muster. Now he is gunning for 245 x 6 x 6 after just a couple more bench sessions. Same with 315 on the completely raw squat (sleeves only, no belt): 315 for a single set of five or six will be giving may to multiple sets of six within the next couple of sessions. The targets for this cycle are a 315 touch and go bench and a completely raw high bar squat of 405.
I just looked at my results from a session almost exactly four months on June 27, 2015:
320 x 1 high bar back squat, sleeves only, no belt
210 x 1 touch and go bench
425 x 1 conventional deadlift, no belt
I had to chuckle a bit. Overall progress has been staggering after months of stagnation at those levels. I am doing multiple sets and reps with what were one-rep maxes just a few months ago. The bench was a little low that day because it always is after squats. I could actually do about 220 x 1 when fresh. Still, I'm using quite a bit more than that for multiple sets and reps too.
Tuesday, October 20, 2015
195 lbs Today!
10.20.2015
Bench Press, touch and go
45 x 12
135 x 5
185 x 4
225 x 3
230 x 5 x 4 misload
235 x 5 x 4
235 x 5 x 4
I apparently forgot to put a fiver on the right side of the bar. No wonder four sets of 235 x 5 felt easy; it was 230!
So I did it all over with the correct weight. Failure on very last rep. Still, I freaking got a lot of volume with 230-235: eight sets of five in all.
Up to 195 this morning. Though that was after a cup of coffee, a couple slices of toast, and a few slices of Cajun turkey. But I've been eating pretty nonstop. My appetite isn't ravenous, but it's constant.
In the interest of getting sensible frequency I've vowed to alternate squat and bench sessions on non-consecutive days. No more trying to squat twice in one week. Rather I'll get each movement in three times in two weeks, i.e. Tue-Sat-Thur squat, Thur-Sat-Tues bench.
I'm already finding that this is allowing not just great recovery in terms of the muscles, but even more pronounced relief for my joints! More frequent training just means getting more beaten up and having to take deloads more often. And I am miserable during the actual training cycles by the second the week.
I will be accumulating volume with a given weight instead of rushing to add more weight. So I'll stick to 315 on the squat till I can get multiple sets of six, then I'll add weight. I was able to get three sets of four with 315 immediately after my two-week layoff. If I can get multiple sets of six with 315, then I should be able to work up to a single with 405+ over the next six weeks (nine sessions). This will be HUGE: a completely raw high bar squat with 405 while under 200 lbs.
Oh, and today's performance on bench makes me feel like 315 is very likely this year.
Oh, and today's performance on bench makes me feel like 315 is very likely this year.
Saturday, October 17, 2015
Back From Layoff
10.17.2015
Olympic Squat, first rep paused till 275, sleeves, NO BELT
45 x 12
135 x 6
225 x 4
275 x 3
315 x 4 x 3
Conventional Deadlift, mixed grip, NO BELT 415 x 2 x 4 or 5
Weighing 192 this morning after a "thorough" cleansing with two trips to the bathroom. It's been two weeks of Rad and it may be kicking in. It's been a couple weeks since I had a real squat session and I'm just now starting to feel like training again. My legs are just now shaking off the pain and stiffness of constant high-intensity squatting.
I had the desire to squat, but was still feeling lethargic (from the MK 677). I went to the gym and had to psych myself up to get moving out of the car. I just wanted to take a nap. But I'm glad I got it going. It's been like two weeks since back squats. I went "nearly naked" with just my old Rehbands on and I'm happy to report that 315 felt light on my back and though the first set betrayed a little rust...
...the ensuing sets were much snappier.
I did one standing press with 155 that felt so awful that I didn't officially record it up top. I did that press after my second set of squats and decided to do another set of squats after it. Then it was fairly snappy doubles with 415 for deadlifts. I don't remember if I got four or five sets. It's probably four. Doesn't really matter. These were more a test of grip and resolve. The weight wasn't that heavy.
Olympic Squat, first rep paused till 275, sleeves, NO BELT
45 x 12
135 x 6
225 x 4
275 x 3
315 x 4 x 3
Conventional Deadlift, mixed grip, NO BELT 415 x 2 x 4 or 5
Weighing 192 this morning after a "thorough" cleansing with two trips to the bathroom. It's been two weeks of Rad and it may be kicking in. It's been a couple weeks since I had a real squat session and I'm just now starting to feel like training again. My legs are just now shaking off the pain and stiffness of constant high-intensity squatting.
I had the desire to squat, but was still feeling lethargic (from the MK 677). I went to the gym and had to psych myself up to get moving out of the car. I just wanted to take a nap. But I'm glad I got it going. It's been like two weeks since back squats. I went "nearly naked" with just my old Rehbands on and I'm happy to report that 315 felt light on my back and though the first set betrayed a little rust...
...the ensuing sets were much snappier.
I did one standing press with 155 that felt so awful that I didn't officially record it up top. I did that press after my second set of squats and decided to do another set of squats after it. Then it was fairly snappy doubles with 415 for deadlifts. I don't remember if I got four or five sets. It's probably four. Doesn't really matter. These were more a test of grip and resolve. The weight wasn't that heavy.
Monday, October 12, 2015
10.12.2015/Mon-pm
Bench Press, touch and go, first rep paused till 255
45 x 1paused + 10
135 x 1paused + 4
185 x 1paused + 3
225 x 1paused + 2
255 x 1paused + 1
275 x 1
280 x X
245 x 5
That sucked. Unable to get 280. Though I did get a rep with 255 after I paused the first rep with it. That did me in, however. That 255 was 10 lbs shy of my best ever paused rep...then I did a tng...
Got 245 for that fiver finally. That will have to mollify me tonight.
Bench Press, touch and go, first rep paused till 255
45 x 1paused + 10
135 x 1paused + 4
185 x 1paused + 3
225 x 1paused + 2
255 x 1paused + 1
275 x 1
280 x X
245 x 5
That sucked. Unable to get 280. Though I did get a rep with 255 after I paused the first rep with it. That did me in, however. That 255 was 10 lbs shy of my best ever paused rep...then I did a tng...
Got 245 for that fiver finally. That will have to mollify me tonight.
Sunday, October 11, 2015
DB Rows, Not Feeling Like Anything Else, Maybe Time To Take A Short Break
10.11.2015/Sun-pm
One-Arm Dumbbell Row
100 x 5LR
110 x 3LR
125 x 7LR x 5
I am burned out on squats, benches, and deadlifts. So today I decided to take this rare opportunity to thow all my energies into dumbbell rows. This is my best performance on them to date. I had to set the DB down between reps later on, with the left hand needing rest by set two and the right by set four.
I hope I feel like squatting and benching again soon. I was thinking of turning this into a deload week, but that would kind of throw me off any kind of peaking for the meet. I dunno. I'll see how I feel tomorrow morning. Right now I just don't feel like lifting and the means I should probably skip a couple of planned training days till the desire comes back.
One-Arm Dumbbell Row
100 x 5LR
110 x 3LR
125 x 7LR x 5
I am burned out on squats, benches, and deadlifts. So today I decided to take this rare opportunity to thow all my energies into dumbbell rows. This is my best performance on them to date. I had to set the DB down between reps later on, with the left hand needing rest by set two and the right by set four.
I hope I feel like squatting and benching again soon. I was thinking of turning this into a deload week, but that would kind of throw me off any kind of peaking for the meet. I dunno. I'll see how I feel tomorrow morning. Right now I just don't feel like lifting and the means I should probably skip a couple of planned training days till the desire comes back.
Saturday, October 10, 2015
Shit Session
10.08.2015/Thu-pm
Bench Press, touch and go, first rep paused till 245
45 x 10
135 x 5
185 x 4
225 x 3
245 x 2
265 x 1
275 x 1
285 x X
245 x 4 + X
Front Squat, wraps at 315
45 x 10
135 x 5
225 x 3
275 x 2
315 x 1
What a shitty session. I had one of those five-hour energy drinks and felt jittery and weak. I was also probably simply not nearly recovered enough to be back. As usual the midweek bench was off. Missed 285 for a new PR and then I was so tired that I really should not have tried to get five reps with 245.
Then I felt incredibly weak on the front squats. I was truly exhausted by the time I got to them. I had been hoping to work up to a new PR with 335 because 325 had moved so quickly a few days ago. But I was shaky and weak under the bar and barely got 315.
Also my right soleus is hurting the way my left soleus did years ago right before I injured it badly. I think it's combination of lots of heavy squatting in high heels and with wraps.
Bench Press, touch and go, first rep paused till 245
45 x 10
135 x 5
185 x 4
225 x 3
245 x 2
265 x 1
275 x 1
285 x X
245 x 4 + X
Front Squat, wraps at 315
45 x 10
135 x 5
225 x 3
275 x 2
315 x 1
What a shitty session. I had one of those five-hour energy drinks and felt jittery and weak. I was also probably simply not nearly recovered enough to be back. As usual the midweek bench was off. Missed 285 for a new PR and then I was so tired that I really should not have tried to get five reps with 245.
Then I felt incredibly weak on the front squats. I was truly exhausted by the time I got to them. I had been hoping to work up to a new PR with 335 because 325 had moved so quickly a few days ago. But I was shaky and weak under the bar and barely got 315.
Also my right soleus is hurting the way my left soleus did years ago right before I injured it badly. I think it's combination of lots of heavy squatting in high heels and with wraps.
Thursday, October 8, 2015
Going Smolov Potato
Once again I'm staring down the barrel of the Smolov gun. If I start on Monday, then my test day will coincide with the November 7 meet.
I'm sticking with the high bar squat. I will squat as few pounds less this way than I would with low bar, but I think that gap has gotten a lot smaller because of my practice with high bar and front squats.
Plus I'm using wraps which confer more benefit to high bar. I could still probably get 10-20 lbs more with low bar, but I just really, really hate how much of a good morning my low bar becomes at max loads.
I am, however, planning to switch to the sumo deadlift for the meet. The conventional does test back strength better, but it also invites more back rounding because omother more bent over start position means a much bigger moment arm. My back is safer with sumo and I can use my quads more to lift more.
I'd dropped sumo training in large part because I did some long-term damage to my left hip when I relaxed on a paused squat last year. But last night I worked about an hour on the sumo pattern till the pain started to go away.
The sumo actually reintroduced some flexibility that I'd been missing! My hips feel better than they have in months.
I'm sticking with the high bar squat. I will squat as few pounds less this way than I would with low bar, but I think that gap has gotten a lot smaller because of my practice with high bar and front squats.
Plus I'm using wraps which confer more benefit to high bar. I could still probably get 10-20 lbs more with low bar, but I just really, really hate how much of a good morning my low bar becomes at max loads.
I am, however, planning to switch to the sumo deadlift for the meet. The conventional does test back strength better, but it also invites more back rounding because omother more bent over start position means a much bigger moment arm. My back is safer with sumo and I can use my quads more to lift more.
I'd dropped sumo training in large part because I did some long-term damage to my left hip when I relaxed on a paused squat last year. But last night I worked about an hour on the sumo pattern till the pain started to go away.
The sumo actually reintroduced some flexibility that I'd been missing! My hips feel better than they have in months.
Tuesday, October 6, 2015
Press and Front Squat PRs
10.06.2015/Tue-pm
Back Squat, high bar, belt and wraps at 365, paused first rep till 315
45 x 15
135 x 8
225 x 4
315 x 2
355 x 1
385 x 1
405 x 1
Standing Overhead Press 175 x 1 PR
Front Squat, wraps 325 x 1 PR
Back Squat, high bar, belt and wraps at 365, paused first rep till 315
45 x 15
135 x 8
225 x 4
315 x 2
355 x 1
385 x 1
405 x 1
Standing Overhead Press 175 x 1 PR
Front Squat, wraps 325 x 1 PR
I ran out of LGD-4033 yesterday so this morning I upped my complimentary Ostarine dosage from 15 mg to 25 mg. I'm holding on above 190 lbs steadily, much to my surprise, and as of this morning I was over 191 lbs.
Apparently I'm still not recovered from Saturday's back squat personal records. 405 single moved fast, but I didn't have the energy for a double. I thought about doing a bunch of singles, but I knew they would quickly start looking like crap.
So I did my usual press and front squat "easy" PR attempts as a wrap up. As usual, I got them.
Interesting that my squat is taking almost a week to recover while my bench takes just two or three days. I mean, it makes sense since the bench muscle mass is about half the squat's.
Also interesting how my press remains right about 66% of my paused bench...and my front squat stays at about 82% of my high bar back squat.
I don't train my press and front squat at all; I just test out a single every week or two. And yet they keep going up. Because of the work I put in on the bench press and high bar back squat!
Apparently I'm still not recovered from Saturday's back squat personal records. 405 single moved fast, but I didn't have the energy for a double. I thought about doing a bunch of singles, but I knew they would quickly start looking like crap.
So I did my usual press and front squat "easy" PR attempts as a wrap up. As usual, I got them.
Interesting that my squat is taking almost a week to recover while my bench takes just two or three days. I mean, it makes sense since the bench muscle mass is about half the squat's.
Also interesting how my press remains right about 66% of my paused bench...and my front squat stays at about 82% of my high bar back squat.
I don't train my press and front squat at all; I just test out a single every week or two. And yet they keep going up. Because of the work I put in on the bench press and high bar back squat!
Monday, October 5, 2015
Touch and Go Bench Press Personal Record 275 x 2
10.05.2015/Mon-pm
Bench Press, touch and go
45 x 10
135 x 6
185 x 4
225 x 3
255 x 1
270 x 1
275 x 2 PR
235 x 5 x 2
Bench Press, touch and go
45 x 10
135 x 6
185 x 4
225 x 3
255 x 1
270 x 1
275 x 2 PR
235 x 5 x 2
Saturday, October 3, 2015
SARMs Retailers No Longer Selling In US
I woke up to the news that Primeval will be discontinuing their SARMs line while Olympus UK will no longer sell their SARMs, secretagogues, or PPAR-agonists to US retailers.
These amazing products will be disappearing from the US market as these companies scramble to get ahead of lawsuits from competitors who are starting to run to the government. You see, it's perfectly legal to sell snake oil with wild claims and no results. And anyone who starts selling anything that runs too close to the nanny state's restricted list of products that actually work is going to be a target.
I'm really too angry to talk about this much. I will say that this pushes me one step closer to using actual testosterone. [Don't worry, Uncle Sam. I'm just talking tough for the sake of my blog. I would never, EVER do anything in violation of your presumed ownership of my person.]
Here are today's results.
10.03.2015/Sat-am
Back Squat, high bar, belt and wraps at 355, paused first rep of warm ups to 315
45 x 12
135 x 6
225 x 4
275 x 3
315 x 2
355 x 1
375 x 1
395 x 1
405 x 1 PR
415 x 1 x 2 PR
I decided that I felt good enough to go ahead and start using Saturdays as mock meets of sorts but with a little volume. So squat session in the morning, bench and dead later on in the afternoon. I managed to set a couple personal records today. The most I have ever squatted high bar was 385 for a single without a belt but with powerlifting wraps. A belt "gives" me ten pounds so that's the equivalent of about 395. I got 405 today easily enough and then got 415. I then did 415 for another very tough single.
10.03.2015/Thu-pm
Bench Press, paused
45 x 10
135 x 3
185 x 2
225 x 1
245 x 1
255 x 1
260 x 1
265 x 1 x 2 PR
Deadlift, conventional, hook grip, belt at 475, mixed hook on 500.
405 x 2
435 x 1
455 x 1
475 x 1
495 x 1
500 x 1 PR
The personal records kept rolling in today. My biggest paused bench was 253 five years ago; today I hit 260 then 265, then 265 for another sloooooow single. Then I just barely eked out 500 on the belted conventional pull to surpass my 495 @ 189 I did five years ago.
These amazing products will be disappearing from the US market as these companies scramble to get ahead of lawsuits from competitors who are starting to run to the government. You see, it's perfectly legal to sell snake oil with wild claims and no results. And anyone who starts selling anything that runs too close to the nanny state's restricted list of products that actually work is going to be a target.
I'm really too angry to talk about this much. I will say that this pushes me one step closer to using actual testosterone. [Don't worry, Uncle Sam. I'm just talking tough for the sake of my blog. I would never, EVER do anything in violation of your presumed ownership of my person.]
Here are today's results.
10.03.2015/Sat-am
Back Squat, high bar, belt and wraps at 355, paused first rep of warm ups to 315
45 x 12
135 x 6
225 x 4
275 x 3
315 x 2
355 x 1
375 x 1
395 x 1
405 x 1 PR
415 x 1 x 2 PR
I decided that I felt good enough to go ahead and start using Saturdays as mock meets of sorts but with a little volume. So squat session in the morning, bench and dead later on in the afternoon. I managed to set a couple personal records today. The most I have ever squatted high bar was 385 for a single without a belt but with powerlifting wraps. A belt "gives" me ten pounds so that's the equivalent of about 395. I got 405 today easily enough and then got 415. I then did 415 for another very tough single.
10.03.2015/Thu-pm
Bench Press, paused
45 x 10
135 x 3
185 x 2
225 x 1
245 x 1
255 x 1
260 x 1
265 x 1 x 2 PR
Deadlift, conventional, hook grip, belt at 475, mixed hook on 500.
405 x 2
435 x 1
455 x 1
475 x 1
495 x 1
500 x 1 PR
The personal records kept rolling in today. My biggest paused bench was 253 five years ago; today I hit 260 then 265, then 265 for another sloooooow single. Then I just barely eked out 500 on the belted conventional pull to surpass my 495 @ 189 I did five years ago.
Friday, October 2, 2015
10.01.2015/Thu-noon
Back Squat, belt and wraps at 355
135 x 4 paused, 4
225 x 2 paused, 4
275 x 1 paused, 2
315 x 1 paused, 1
355 x 1
375 x 1
385 x 3
10.01.2015/Thu-pm
Bench Press
135 x 3 paused, 3
185 x 2 paused, 2
225 x 1 paused, 1
245 x 1 paused
260 x 1
275 x X
225 x 5 x 2
[Deadlift, conventional, no belt 405 x 2 ]
I partied a little too hard the night before this and it looks like it is still costing me. My weight has been going down. This is despite my attempts at getting my calories up along with my water intake. My performance yesterday really suffered. My squat was okay, but I don't have the endurance to do deadlifts on the same day as maximal effort squats.
I almost made it through the 275 bench. Even if I'd gotten that rep, I'd have been sad that I couldn't do I double with it. I was still being affected by the squat session from a few hours earlier. And my weight was down about two pounds so my bench was probably ten pounds weaker. My max when I was two pounds heavier was probably 285. During the session it wasn't quite 275.
I was amazed that a 405 pull was all I could muster after bench. My quads and lower back -- but especially my quads -- just couldn't handle anything else that day. I was honestly hoping to work up to using 495 with a belt! Not even close. I put the deadlift in brackets above because that doesn't even really count as worthy of note...except as a measure of how burned out the squats left me.
Also something in my left lat popped when I was warming up on squats. I think it went out on 275.
Squats and Hopes for the Meet
Now, my best high bar was 385 x 2 a couple weeks ago. The second rep was hard and slow through the sticking point. And of course I was wearing wraps (which add 20 lbs to what I can do without wraps). Yesterday I got 385 x 3 with the addition of a belt. I have to start training with a belt now because I'm six weeks out from the meet.
But a belt really only adds 10 lbs to my high bar squat. It is much, much more effective at adding weight to my low bar squat, which has me leaning over more and therefore makes lower back strength a limiting factor.
With high bar my upper back strength is more the limiting factor; with front squat the upper back completely displaces the lower back as the limiting factor. Notice the trend: the more vertical the back in the squat, the less the lower back holds the lift back and the more the upper back does. This also means that the more upright the squat, the less the belt helps.
I say all this to point out that I'm probably actually a little bit stronger with this 385 x 3 with the belt than the 385 x 2 without the belt, even discounting the assistance that the belt afforded me. In any case, what matters for the meet is how much I can lift with the belt and wraps.
I want to squat at least 200kg/440lbs at the meet, though my real target is 205kg/451lbs. My belt+wraps max is probably 415lbs right now. So I'm looking to add 5lbs/week for the next six weeks.
But if I want to keep my deadlift moving up, I'm going to have squat light on the day I train deadlifts. I don't mind not deadlifting much during most of my training cycles (because deadlift gains are built on squat gains), but I have to practice holding the weight in my hands through lockout and generating impulse from a dead stop.
Comparing to Past Low Bar Achievements
I've low bar squatted 405 and more with a belt multiple times in the past. The first time was when I weighed 175. Then I worked up to 405 x 3 x 3 before squatting 418 in competition at 179 lbs.
But there is no way I would have been able to high bar squat that weight back then! In fact, when I first low bar squatted 405 with a belt, I don't know if at that time I was able to high bar squat 315! After I low bar + belt squatted 418 in competition, I found that I could barely high bar squat 330.
I would later spend a few weeks working up to my then best ever high bar squat of 365 @ 182 wearing just knee sleeves.
So here is my first 405 low bar with a belt back in 2009....
And even though I squatted 405 to the satisfaction of the raw lifting rules in various federations and then did it for reps a year later, there is no way I was strong enough back then to do this....
I mean, it's not even close. If you would have asked me heighten the bar position and close up my stance a bit and take off the belt...I would have been buried in the bottom position by 325 if I didn't come right back up with the stretch-reflex.
It's funny. Ocassionally an article will ask if the one or two inches difference in bar position between low and high bar really makes that much of a difference. Bar position in the squat is like football and penis length: inches count. The movement changes a great deal. Muscle emphases shift. Different capacities are developed. A higher bar placement gives more carryover to more stuff while a lower bar placement allows more weight to be moved (usually requires a belt to exploit this fully).
This is coming from a former low bar and belt zealot. I've spent years in pursuit of both low and high bar improvements and I much prefer the benefits conferred by the higher bar placement. I am more "explosive" though I think a lot of that comes from the fact that my quads are much more developed by high bar. With low bar the quads are deemphasized while the glutes are overemphasized (as in a deadlift, thouh not to the same degree because a squat of any sort has more knee flexion...though low bar does start toeing the line of the good morning).
So yeah, I've "squatted" 405+ before at 175-179. But that was low bar with a belt. This is not the same as squatting 405+ high bar with no belt. I am getting close to that magical Olympic-style (high bar, no belt, sleeves or minimal wraps) 405 right now. In fact, I'm pretty sure that I could get it now, but I would need wraps. My best completely naked squat right now is likely just 385, but wraps would put me at 405.
In short, wraps add 20 lbs; a belt adds 10. So when I hit 440 with the wraps and belt, I should simultaneously be good for 405 with just knee sleeves.
I'm taking a more conservative approach this time and just adding 5lbs/week for the next six weeks. I should be able to hit that 405 Olympic-style just before my meet. I will be training with the belt one session and without it the next. Like so...
Mon: Bench Press (touch and go)
Tues: Squat (no belt)
Wed: Rest
Thu: Bench Press (touch and go)
Fri: Rest
Sat: Squat (belt and wraps), Bench (paused), Deadlift (belt)
Sun: Rest
Saturday is obviously meant to replicate meet conditions. This is to be low volume practice with heavy weight. For example, I will NOT be going for another all-out third rep with 95% again on a day like that. I think working up to hard-but-not-impossible singles makes more sense.
Back Squat, belt and wraps at 355
135 x 4 paused, 4
225 x 2 paused, 4
275 x 1 paused, 2
315 x 1 paused, 1
355 x 1
375 x 1
385 x 3
10.01.2015/Thu-pm
Bench Press
135 x 3 paused, 3
185 x 2 paused, 2
225 x 1 paused, 1
245 x 1 paused
260 x 1
275 x X
225 x 5 x 2
[Deadlift, conventional, no belt 405 x 2 ]
I partied a little too hard the night before this and it looks like it is still costing me. My weight has been going down. This is despite my attempts at getting my calories up along with my water intake. My performance yesterday really suffered. My squat was okay, but I don't have the endurance to do deadlifts on the same day as maximal effort squats.
I almost made it through the 275 bench. Even if I'd gotten that rep, I'd have been sad that I couldn't do I double with it. I was still being affected by the squat session from a few hours earlier. And my weight was down about two pounds so my bench was probably ten pounds weaker. My max when I was two pounds heavier was probably 285. During the session it wasn't quite 275.
I was amazed that a 405 pull was all I could muster after bench. My quads and lower back -- but especially my quads -- just couldn't handle anything else that day. I was honestly hoping to work up to using 495 with a belt! Not even close. I put the deadlift in brackets above because that doesn't even really count as worthy of note...except as a measure of how burned out the squats left me.
Also something in my left lat popped when I was warming up on squats. I think it went out on 275.
Squats and Hopes for the Meet
Now, my best high bar was 385 x 2 a couple weeks ago. The second rep was hard and slow through the sticking point. And of course I was wearing wraps (which add 20 lbs to what I can do without wraps). Yesterday I got 385 x 3 with the addition of a belt. I have to start training with a belt now because I'm six weeks out from the meet.
But a belt really only adds 10 lbs to my high bar squat. It is much, much more effective at adding weight to my low bar squat, which has me leaning over more and therefore makes lower back strength a limiting factor.
With high bar my upper back strength is more the limiting factor; with front squat the upper back completely displaces the lower back as the limiting factor. Notice the trend: the more vertical the back in the squat, the less the lower back holds the lift back and the more the upper back does. This also means that the more upright the squat, the less the belt helps.
I say all this to point out that I'm probably actually a little bit stronger with this 385 x 3 with the belt than the 385 x 2 without the belt, even discounting the assistance that the belt afforded me. In any case, what matters for the meet is how much I can lift with the belt and wraps.
I want to squat at least 200kg/440lbs at the meet, though my real target is 205kg/451lbs. My belt+wraps max is probably 415lbs right now. So I'm looking to add 5lbs/week for the next six weeks.
But if I want to keep my deadlift moving up, I'm going to have squat light on the day I train deadlifts. I don't mind not deadlifting much during most of my training cycles (because deadlift gains are built on squat gains), but I have to practice holding the weight in my hands through lockout and generating impulse from a dead stop.
Comparing to Past Low Bar Achievements
I've low bar squatted 405 and more with a belt multiple times in the past. The first time was when I weighed 175. Then I worked up to 405 x 3 x 3 before squatting 418 in competition at 179 lbs.
But there is no way I would have been able to high bar squat that weight back then! In fact, when I first low bar squatted 405 with a belt, I don't know if at that time I was able to high bar squat 315! After I low bar + belt squatted 418 in competition, I found that I could barely high bar squat 330.
I would later spend a few weeks working up to my then best ever high bar squat of 365 @ 182 wearing just knee sleeves.
So here is my first 405 low bar with a belt back in 2009....
And even though I squatted 405 to the satisfaction of the raw lifting rules in various federations and then did it for reps a year later, there is no way I was strong enough back then to do this....
It's funny. Ocassionally an article will ask if the one or two inches difference in bar position between low and high bar really makes that much of a difference. Bar position in the squat is like football and penis length: inches count. The movement changes a great deal. Muscle emphases shift. Different capacities are developed. A higher bar placement gives more carryover to more stuff while a lower bar placement allows more weight to be moved (usually requires a belt to exploit this fully).
This is coming from a former low bar and belt zealot. I've spent years in pursuit of both low and high bar improvements and I much prefer the benefits conferred by the higher bar placement. I am more "explosive" though I think a lot of that comes from the fact that my quads are much more developed by high bar. With low bar the quads are deemphasized while the glutes are overemphasized (as in a deadlift, thouh not to the same degree because a squat of any sort has more knee flexion...though low bar does start toeing the line of the good morning).
So yeah, I've "squatted" 405+ before at 175-179. But that was low bar with a belt. This is not the same as squatting 405+ high bar with no belt. I am getting close to that magical Olympic-style (high bar, no belt, sleeves or minimal wraps) 405 right now. In fact, I'm pretty sure that I could get it now, but I would need wraps. My best completely naked squat right now is likely just 385, but wraps would put me at 405.
In short, wraps add 20 lbs; a belt adds 10. So when I hit 440 with the wraps and belt, I should simultaneously be good for 405 with just knee sleeves.
I'm taking a more conservative approach this time and just adding 5lbs/week for the next six weeks. I should be able to hit that 405 Olympic-style just before my meet. I will be training with the belt one session and without it the next. Like so...
Mon: Bench Press (touch and go)
Tues: Squat (no belt)
Wed: Rest
Thu: Bench Press (touch and go)
Fri: Rest
Sat: Squat (belt and wraps), Bench (paused), Deadlift (belt)
Sun: Rest
Saturday is obviously meant to replicate meet conditions. This is to be low volume practice with heavy weight. For example, I will NOT be going for another all-out third rep with 95% again on a day like that. I think working up to hard-but-not-impossible singles makes more sense.
Monday, September 28, 2015
9.28.2015/Mon-pm
Olympic Squat, wraps at 345, NO BELT
45 x 12
135 x 4 paused + 4
225 x 2 paused + 2
275 x 1 paused + 2
315 x 1 paused + 1
345 x 1
365 x 3 x 2
Straight Bar Pull-up @ 190 + 40 x 4 x 2
I took my first dose of Olympus UK's Ghar1ne (MK 677) last night. Just 10 mg. Within a couple of hours my hunger spiked. I didn't experience the much-heralded sleep, however. I was up till past 2 am.
But I figured I should just go ahead and finish the bottle of LeGenD LGD 4033 I had on hand since I will be able to bulk easily with the Ghar1ne. As of this morning I am up to just under 189. This is the heaviest I've been in a while.
I'm also thinking of continuing to cruise with the SARMs. I know, I know. A break and a PCT are needed. But I'm feeling so damned good. And I don't want the gains train to stop chugging along. And more importantly, for me the benefit of these things is their lack of sides and complications. So I'm going to see how well I can do by swapping compounds and keeping the doses minimal.
I may even start adding Ostarine to see if the effects kick up a bit...use the Ostarine as a bridge between LGD and RAD 140.
Okay, I just gave my rat 15 mg of Ostarine. This is after the 4 mg of Legend this morning.
And here is today's vlog:
Squat Notes
Long pauses on those paused reps. I counted to four on the 315. I was getting a little winded. That 365 triple was hard and the second triple required rest-pause. I'm mostly happy. I'm just focused on getting a triple with 405 at this point.
I did the pull ups mainly to decompress my spine. It's still the best I've ever done on pull ups. I think this 190 is the heaviest I've ever been.
Olympic Squat, wraps at 345, NO BELT
45 x 12
135 x 4 paused + 4
225 x 2 paused + 2
275 x 1 paused + 2
315 x 1 paused + 1
345 x 1
365 x 3 x 2
Straight Bar Pull-up @ 190 + 40 x 4 x 2
I took my first dose of Olympus UK's Ghar1ne (MK 677) last night. Just 10 mg. Within a couple of hours my hunger spiked. I didn't experience the much-heralded sleep, however. I was up till past 2 am.
But I figured I should just go ahead and finish the bottle of LeGenD LGD 4033 I had on hand since I will be able to bulk easily with the Ghar1ne. As of this morning I am up to just under 189. This is the heaviest I've been in a while.
I'm also thinking of continuing to cruise with the SARMs. I know, I know. A break and a PCT are needed. But I'm feeling so damned good. And I don't want the gains train to stop chugging along. And more importantly, for me the benefit of these things is their lack of sides and complications. So I'm going to see how well I can do by swapping compounds and keeping the doses minimal.
I may even start adding Ostarine to see if the effects kick up a bit...use the Ostarine as a bridge between LGD and RAD 140.
Okay, I just gave my rat 15 mg of Ostarine. This is after the 4 mg of Legend this morning.
And here is today's vlog:
Squat Notes
Long pauses on those paused reps. I counted to four on the 315. I was getting a little winded. That 365 triple was hard and the second triple required rest-pause. I'm mostly happy. I'm just focused on getting a triple with 405 at this point.
I did the pull ups mainly to decompress my spine. It's still the best I've ever done on pull ups. I think this 190 is the heaviest I've ever been.
Sunday, September 27, 2015
Bench PR 275 for Two Singles @ 187
9.27.2015/Sun-am, 187 lbs
Bench Press, touch and go [paused first rep of warm up sets up to 245]
45 x 10
135 x 5
185 x 4
225 x 3
245 x 2
265 x 1
275 x 1 x 2 PR
One-Arm DB Row 125 x 8LR x 2 (with a third set of sloppy reps)
Father, forgive me for these gains I just received.
That 275 was the most I've ever benched in my life. And it was so easy that I did it again.
The second single was slower, but I never stalled. I knew better than to attempt another single, however. But I know that by the end of this week, I will very likely have this weight for a double.
I felt so strong going into this morning's session. And all I've had all day (it's now 2 pm) was two cups of coffee! I almost couldn't believe how easy the paused rep with 245 felt. For the record, my two best ever paused reps were in two separate meets about a year apart and they were 242 and 253. I easily beat the 242 and I'm sure I could do as much as 260 anytime this coming week. In short, I am stronger on the bench now than I've ever been in my life, even when I was eating literally twice as much five years ago at the height of my competition days.
And these were long pauses too! Way longer than they would have been under meet conditions. I deliberately held the 245 down for time because I felt it was no threat at all. I think I got to a three or four count.
Heh. By Friday, I will be able to say that I've put 60 lbs on my bench in two and a half months. There are about 12 weeks till Christmas. My Christmas gift to myself will be a paused bench with 315. Troof.
SARM Dosing
Note: I'd stepped down the LGD dose to just one 4-mg tab per day and as of today I've stopped taking it entirely. So there may be a stall or even a dip in strength this week. I mean, I'm going to push hard, but I'm also ready to give my body a little break from SARMs.
I will begin dosing my lab rat with Ghar1ne which is the MK-677 GH secretagogue from Olympus UK. This is more healing than anabolism. But I may also pick up a bottle of RAD-140 Radar1ne to start in a couple of weeks. I think my body has gotten a little too used to the LGD. Swapping out SARMs just seems like a good idea each cycle.
I do have a bottle of Ostarine from Olympus and I've only tried less than a dozen pills. If I feel like my lifts are going down the tube, I may start dosing my lab rat with that before I spring for a bottle of RAD.
I am more than a little nervous about losing ground. And I may slip just because I expect it. Placebo could make me lift less.
Tomorrow: Squat
My quads are feeling better again today. I'm very nervous about squatting tomorrow, though. My squat and dead have been in the toilet because I've trained my squat way too much lately. I'm hoping the fatigue has dissipated and that I can get a few doubles with 365.
Bench Press, touch and go [paused first rep of warm up sets up to 245]
45 x 10
135 x 5
185 x 4
225 x 3
245 x 2
265 x 1
275 x 1 x 2 PR
One-Arm DB Row 125 x 8LR x 2 (with a third set of sloppy reps)
Father, forgive me for these gains I just received.
That 275 was the most I've ever benched in my life. And it was so easy that I did it again.
The second single was slower, but I never stalled. I knew better than to attempt another single, however. But I know that by the end of this week, I will very likely have this weight for a double.
I felt so strong going into this morning's session. And all I've had all day (it's now 2 pm) was two cups of coffee! I almost couldn't believe how easy the paused rep with 245 felt. For the record, my two best ever paused reps were in two separate meets about a year apart and they were 242 and 253. I easily beat the 242 and I'm sure I could do as much as 260 anytime this coming week. In short, I am stronger on the bench now than I've ever been in my life, even when I was eating literally twice as much five years ago at the height of my competition days.
And these were long pauses too! Way longer than they would have been under meet conditions. I deliberately held the 245 down for time because I felt it was no threat at all. I think I got to a three or four count.
Heh. By Friday, I will be able to say that I've put 60 lbs on my bench in two and a half months. There are about 12 weeks till Christmas. My Christmas gift to myself will be a paused bench with 315. Troof.
SARM Dosing
Note: I'd stepped down the LGD dose to just one 4-mg tab per day and as of today I've stopped taking it entirely. So there may be a stall or even a dip in strength this week. I mean, I'm going to push hard, but I'm also ready to give my body a little break from SARMs.
I will begin dosing my lab rat with Ghar1ne which is the MK-677 GH secretagogue from Olympus UK. This is more healing than anabolism. But I may also pick up a bottle of RAD-140 Radar1ne to start in a couple of weeks. I think my body has gotten a little too used to the LGD. Swapping out SARMs just seems like a good idea each cycle.
I do have a bottle of Ostarine from Olympus and I've only tried less than a dozen pills. If I feel like my lifts are going down the tube, I may start dosing my lab rat with that before I spring for a bottle of RAD.
I am more than a little nervous about losing ground. And I may slip just because I expect it. Placebo could make me lift less.
Tomorrow: Squat
My quads are feeling better again today. I'm very nervous about squatting tomorrow, though. My squat and dead have been in the toilet because I've trained my squat way too much lately. I'm hoping the fatigue has dissipated and that I can get a few doubles with 365.
Saturday, September 26, 2015
9.26.2015/Sat
No training today. Had to help pack the truck up for the trip to the shipper in Miami, though. I am very happy to report that even after a day of high volume dumbbell rows, there is only a whisper of pain in my medial epicondyles.
We have to lift a lot of boxes and move a lot of heavy barrels. When I first got to Florida and would help my dad do this every other Saturday, my elbows would have this burning feeling as if the tissue there was being ripped apart. That's mostly gone now. I'd say that it's honestly only 10% of what it was. I'd be a liar if I were to say it's completely gone, but I'm still ecstatic over how much better I feel.
I couldn't sleep last night and ended up making myself a burger at 2 in the morning. I was able to sleep after that. After much elimination and sweating from working in this autumnal Florida heat, I weighed 188. This was a surprise. I am barely eating at all these days.
I chalk this up to the potency of the LGD 4033. I'm still getting stronger on the bench (though my squat and deadlift are currently paying the price of my training the squat too frequently).
Bad Squat Advice
My thighs are just now starting to feel normal after I ran myself into the ground with high frequency squatting again. I was using squats as a form of psychotherapy, never a healthy thing. My squats went down because -- surprise! -- squats work the body's largest muscles and all that muscle mass takes a bit longer to recover than the relatively small amount of muscles involved in the bench press (which is the squat of the upper body).
I can squat productively maybe twice per week or so. Just once a week invites soreness. But less than two days complete rest between training days: playing with fire.
Also, I've been playing around with naked knees. That's rarely a good idea either. Though it is less of a problem with paused squats because a pause means a lot less mechanical energy that the knees have to handle at the end of the descent.
Still, fuck all that noise about squatting every day and not wrapping the knees. That's just dumb. Though I won't wrap on days I do nothing but pauses! But regular squats get wraps from now on. Even on the warm ups there will be light wrapping.
Myofascial Release and Not Needing It So Much with Wraps
I believe my aggressive heavy squats with minimal wrapping led to the outbreak of trigger points or knots that I developed in both my vastus lateralis. It seems like these muscles were doing the main job of braking and reversing my descent. Their mechanical limits were apparently exceeded during my last cycle. When I wear wraps, the wraps do a lot of the braking and reversal :) Yeah, it's cheating a bit. But it spares my joints and muscles when they are most vulnerable. It may not build resilience in that bottom range. But fuck that if I'm still getting stronger thighs. I'll just be sure to compete in feds that allow wraps and leave the feds with naked knees in raw to the real men.
My multiple daily genuflexion to the PVC pipe is paying off. The knots are vastly reduced and my quads can operate smoothly and without much pain.
Squat Hopes
My squat has been suffering horribly even as my more intelligent thrice weekly approach to the bench has seen that lift progressing. My brain has been reminiscing over Smolov as a prescription to get the squat moving...but I want first to try just reducing the squat frequency to something sensible and applying the same low volume approach of singles and doubles that I use for bench (and which is adding five pounds weekly like clockwork).
I should probably alternate 5-lb jumps with 10-lb jumps each week, instead of always counting on 10-lb jumps.
MK-677 Gahr1ne
I'm startng on Ghar1ne tomorrow night. I'd been toying with the idea of taking Ostarine with it, but I think I just want to give my body a break from SARMs entirely while just letting this ghrelin mimetic / secretagogue do its thing.
No training today. Had to help pack the truck up for the trip to the shipper in Miami, though. I am very happy to report that even after a day of high volume dumbbell rows, there is only a whisper of pain in my medial epicondyles.
We have to lift a lot of boxes and move a lot of heavy barrels. When I first got to Florida and would help my dad do this every other Saturday, my elbows would have this burning feeling as if the tissue there was being ripped apart. That's mostly gone now. I'd say that it's honestly only 10% of what it was. I'd be a liar if I were to say it's completely gone, but I'm still ecstatic over how much better I feel.
I couldn't sleep last night and ended up making myself a burger at 2 in the morning. I was able to sleep after that. After much elimination and sweating from working in this autumnal Florida heat, I weighed 188. This was a surprise. I am barely eating at all these days.
I chalk this up to the potency of the LGD 4033. I'm still getting stronger on the bench (though my squat and deadlift are currently paying the price of my training the squat too frequently).
Bad Squat Advice
My thighs are just now starting to feel normal after I ran myself into the ground with high frequency squatting again. I was using squats as a form of psychotherapy, never a healthy thing. My squats went down because -- surprise! -- squats work the body's largest muscles and all that muscle mass takes a bit longer to recover than the relatively small amount of muscles involved in the bench press (which is the squat of the upper body).
I can squat productively maybe twice per week or so. Just once a week invites soreness. But less than two days complete rest between training days: playing with fire.
Also, I've been playing around with naked knees. That's rarely a good idea either. Though it is less of a problem with paused squats because a pause means a lot less mechanical energy that the knees have to handle at the end of the descent.
Still, fuck all that noise about squatting every day and not wrapping the knees. That's just dumb. Though I won't wrap on days I do nothing but pauses! But regular squats get wraps from now on. Even on the warm ups there will be light wrapping.
Myofascial Release and Not Needing It So Much with Wraps
I believe my aggressive heavy squats with minimal wrapping led to the outbreak of trigger points or knots that I developed in both my vastus lateralis. It seems like these muscles were doing the main job of braking and reversing my descent. Their mechanical limits were apparently exceeded during my last cycle. When I wear wraps, the wraps do a lot of the braking and reversal :) Yeah, it's cheating a bit. But it spares my joints and muscles when they are most vulnerable. It may not build resilience in that bottom range. But fuck that if I'm still getting stronger thighs. I'll just be sure to compete in feds that allow wraps and leave the feds with naked knees in raw to the real men.
My multiple daily genuflexion to the PVC pipe is paying off. The knots are vastly reduced and my quads can operate smoothly and without much pain.
Squat Hopes
My squat has been suffering horribly even as my more intelligent thrice weekly approach to the bench has seen that lift progressing. My brain has been reminiscing over Smolov as a prescription to get the squat moving...but I want first to try just reducing the squat frequency to something sensible and applying the same low volume approach of singles and doubles that I use for bench (and which is adding five pounds weekly like clockwork).
I should probably alternate 5-lb jumps with 10-lb jumps each week, instead of always counting on 10-lb jumps.
MK-677 Gahr1ne
I'm startng on Ghar1ne tomorrow night. I'd been toying with the idea of taking Ostarine with it, but I think I just want to give my body a break from SARMs entirely while just letting this ghrelin mimetic / secretagogue do its thing.
Friday, September 25, 2015
9.24.2015/Thu-pm
Bench Press, touch and go, first rep paused till 225
45 x 10
135 x 5
185 x 3
225 x 2
245 x 1
255 x 1
265 x 1
270 x 1 x 3
One-Arm DB Row, supinated 100 x 12L/12R x 4
I don't know why I fight this reality: my bench is best with three times per week, but my squat starts to stall if I train it more than twice per week. Maybe that will change once I get on the Ghar1ne (MK 677). But right now there is just no way I progress with this daily squatting bullshit.
What has almost always worked for me (when I was fresh enough at the start of the program) is Smolov.
But I get ahead of myself. I think for a while I really need to dial back my squat frequency to just twice weekly. The glutes and the quadriceps power the squat and deadlift, and those two muscle groups represent the biggest, strongest muscles in the body. So it stands to reason that they would need a bit more recovery time than the pecs, delts, and triceps.
I mean, I'm looking at my quads right now. They are these huge slabs of muscle covering two feet of my thickest bones. I don't think my pecs, delts, and tris combined are as massive as my quads. And my glutes are bigger still. I estimate that there is 2-3 times as much muscle mass that needs recovery after the squat than after the bench press.
Furthermore, the squat also taxes the lower back. Not nearly as bad as the deadlift does, but it still fatigues it.
Bench Notes
Anywho...I got a bug up my butt today about getting my bench over 315 ASAP. So I had the goal of getting 270 for a double...even though I just got 265 for a double a couple days ago and 270 for a double really shouldn't be expect till the middle of next week..
So that 270 x 2 just wasn't happening. I got two singles and after a long, long rest (10 minutes) I got another single. I thought about going for one more, but I unracked it and realized that I just didn't have any more energy for pressing. I'm sure the 270 for a double will be there next week, though.
I am weighing a hair over 186 this evening.
Bench Press, touch and go, first rep paused till 225
45 x 10
135 x 5
185 x 3
225 x 2
245 x 1
255 x 1
265 x 1
270 x 1 x 3
One-Arm DB Row, supinated 100 x 12L/12R x 4
I don't know why I fight this reality: my bench is best with three times per week, but my squat starts to stall if I train it more than twice per week. Maybe that will change once I get on the Ghar1ne (MK 677). But right now there is just no way I progress with this daily squatting bullshit.
What has almost always worked for me (when I was fresh enough at the start of the program) is Smolov.
But I get ahead of myself. I think for a while I really need to dial back my squat frequency to just twice weekly. The glutes and the quadriceps power the squat and deadlift, and those two muscle groups represent the biggest, strongest muscles in the body. So it stands to reason that they would need a bit more recovery time than the pecs, delts, and triceps.
I mean, I'm looking at my quads right now. They are these huge slabs of muscle covering two feet of my thickest bones. I don't think my pecs, delts, and tris combined are as massive as my quads. And my glutes are bigger still. I estimate that there is 2-3 times as much muscle mass that needs recovery after the squat than after the bench press.
Furthermore, the squat also taxes the lower back. Not nearly as bad as the deadlift does, but it still fatigues it.
Bench Notes
Anywho...I got a bug up my butt today about getting my bench over 315 ASAP. So I had the goal of getting 270 for a double...even though I just got 265 for a double a couple days ago and 270 for a double really shouldn't be expect till the middle of next week..
So that 270 x 2 just wasn't happening. I got two singles and after a long, long rest (10 minutes) I got another single. I thought about going for one more, but I unracked it and realized that I just didn't have any more energy for pressing. I'm sure the 270 for a double will be there next week, though.
I am weighing a hair over 186 this evening.
Thursday, September 24, 2015
9.24.2015/Thu-pm
Olympic-style Squat, no belt, wraps at 345, paused first rep till 345
45 x 12
135 x 6
225 x 4
315 x 2
345 x 1
355 x 1
Negative and hold 405
Conventional Deadlift, no belt
405 x 3
445 x 2
475 x 1
495 x X
Failure to progress. Stupid to squat every day like this. All progress these last couple weeks have been in the bench press and overhead press. Because androgens have more places to plug in on the upper body.
It may be time to unsheath my oldest, most reliable squat prescription...
Olympic-style Squat, no belt, wraps at 345, paused first rep till 345
45 x 12
135 x 6
225 x 4
315 x 2
345 x 1
355 x 1
Negative and hold 405
Conventional Deadlift, no belt
405 x 3
445 x 2
475 x 1
495 x X
Failure to progress. Stupid to squat every day like this. All progress these last couple weeks have been in the bench press and overhead press. Because androgens have more places to plug in on the upper body.
It may be time to unsheath my oldest, most reliable squat prescription...
Bench Press PR, Paused High Bar PR
9.23.15/Wed
Bench Press, touch and go
45 x 10
135 x 5
185 x 3
225 x 2
245 x 1
255 x 1
265 x 2 PR
Paused Olympic Squat, NO belt/sleeves
45 x 12
135 x 6
225 x 3
275 x 2
315 x 1
325 x 1 PR
Straight Bar Pull-up @186 + 35 x 3, 3
So I've been feeling a little off all day because my v. lateralis had been feeling tender around the knots that I roll continually. But I watched Jason Blaha's vids on training frequency and got it into my head that I should go train again.
Glad I went. PRs abounded. I am closing in on that three-wheel bench so quickly...I just can't believe my progress is still moving at the rate of 5 lbs/week!
I didn't feel like squatting too heavy tonight and I also didn't feel like wrapping up for anything. I'd also forgotten my knee sleeves at home. So I decided to use paused squats so I could go completely knee-naked without worrying about tearing up my knees with the bounce at the bottom. Got a big paused PR with 325:
In before someone points out that my ass could have been lower. I use modified elevated heels on the already high heels of my Ristos. My torso is really short in relation to my femurs. The higher heels effectively lengthen my shins and allow me to stay amazingly upright even though my spine is so relatively short. The tradeoff of this is that even at acute knee flexion I'm only a couple inches below parallel.
The lower the heel, the more below parallel I get, but without any extra benefit to the actual range of motion. And I have to lean forward more with my natural heel closer to the ground.
Simply, with my proportions, higher heels (artificially longer shins) and a higher bar placement (artificially longer spine) are the only way to stay fairly upright in the squat.
Recomping, Lower Dosing, Happy Testicles
I'm shifting plans a bit. I got a hint of testicular pain a couple nights ago. Just a hint. Nothing like I had when I'd upped the dosage of LGD 4033 to 12 mg a day for my lab rat. So since I only have 14 or so tablets left, I decided to go down to just one per day (4 mg) and extend the cycle out to two weeks. This gives me more time bring my squat up instead of trying to cram 40 lbs of improvement into seven days.
And the last time my testicles hurt (and were shrinking), just bringing down the dose made things right again.
Is it smart to step down to 4 mg after going at 8 mg? Who knows?
I'm not looking for increased performance so much at this point. I just want to step down gently instead of jumping off the cliff to zero LGD intake. I'll be coasting. These gains are supposed to very keepable. So I should be able to continue to make some progress over the next few days before it peters out.
Either way, I'd like to see some of this fat around my middle start to go away. I've been avoiding the necessary caloric deficit, but now I feel I'm ready. I'm reducing my lab rat's LGD 4033 dosage and the next SARM I'll be feeding him is MK 2877 in small amounts to keep on some muscle while in caloric deficit.
Persistent Vastus Lateralis Pain
Rolling my quads over the PVC pipe is definitely forcing out the knots in both my thighs. I am rolling several times per day. But the pain persists and is limiting my ability to pour effort into the squat. They are getting better (as evidenced by my ability to put up a PR on the paused squat last night), but it is slow going.
Funny, though...it's only on back squats. Front squats don't have the same stress on my quads.
Back Squats Are Better Than Front Squats For Lower Body Power
There was a time I thought that front squats could and should hold the esteem the back squat does. Experience has taught me that the back squat really is the king of lower body development. Front squats are a bit of a sideshow.
Front squats are kind of like overhead presses. They look cool and almost nobody ever does them outside of specialists like Olympic-style weightlifters. But while they are a special application of strength, the actual general strength in the involved musculature is far better built by back squats (in the case of the front squat) and bench presses (in the case of the standing press).
The full squat version of the clean is much more a strength move than the full squat version of the snatch. Leg strength won't limit a lifter out of the bottom of a snatch...but leg strength could indeed limit a lifter out of the bottom of the clean! So I get it now. Lifters don't need to work on overhead squats to make sure they have enough standing strength in the snatch; they DO need to get comfortable with standing up with heavy weight in the front squat position to help the clean.
Weight This Morning
As of 10 am September 24, 2015, I am down to 186 1/2 lbs. I want to get up over 200 lbs, of course, but I am happy to see that weight come slowly while my lifts go up more quickly. If I only weigh 185 when I squat over 400 and pull over 500, both without a belt, that's just fine by me. That would mean I was cutting fat as I got more muscular. And I really could stand to drop pound or three of fat right now to get rid of that his tiny, tiny spare tire I have.
My projected touch and go max is 280 right now based on the 265 x 2 I got last night (and they were solid as fuck). I am tempted to believe that I could get a touch and go of 300 this very cycle now that I'm extending things out a couple more weeks.
Bench Press, touch and go
45 x 10
135 x 5
185 x 3
225 x 2
245 x 1
255 x 1
265 x 2 PR
Paused Olympic Squat, NO belt/sleeves
45 x 12
135 x 6
225 x 3
275 x 2
315 x 1
325 x 1 PR
Straight Bar Pull-up @186 + 35 x 3, 3
So I've been feeling a little off all day because my v. lateralis had been feeling tender around the knots that I roll continually. But I watched Jason Blaha's vids on training frequency and got it into my head that I should go train again.
Glad I went. PRs abounded. I am closing in on that three-wheel bench so quickly...I just can't believe my progress is still moving at the rate of 5 lbs/week!
I didn't feel like squatting too heavy tonight and I also didn't feel like wrapping up for anything. I'd also forgotten my knee sleeves at home. So I decided to use paused squats so I could go completely knee-naked without worrying about tearing up my knees with the bounce at the bottom. Got a big paused PR with 325:
In before someone points out that my ass could have been lower. I use modified elevated heels on the already high heels of my Ristos. My torso is really short in relation to my femurs. The higher heels effectively lengthen my shins and allow me to stay amazingly upright even though my spine is so relatively short. The tradeoff of this is that even at acute knee flexion I'm only a couple inches below parallel.
The lower the heel, the more below parallel I get, but without any extra benefit to the actual range of motion. And I have to lean forward more with my natural heel closer to the ground.
Simply, with my proportions, higher heels (artificially longer shins) and a higher bar placement (artificially longer spine) are the only way to stay fairly upright in the squat.
Recomping, Lower Dosing, Happy Testicles
I'm shifting plans a bit. I got a hint of testicular pain a couple nights ago. Just a hint. Nothing like I had when I'd upped the dosage of LGD 4033 to 12 mg a day for my lab rat. So since I only have 14 or so tablets left, I decided to go down to just one per day (4 mg) and extend the cycle out to two weeks. This gives me more time bring my squat up instead of trying to cram 40 lbs of improvement into seven days.
And the last time my testicles hurt (and were shrinking), just bringing down the dose made things right again.
Is it smart to step down to 4 mg after going at 8 mg? Who knows?
I'm not looking for increased performance so much at this point. I just want to step down gently instead of jumping off the cliff to zero LGD intake. I'll be coasting. These gains are supposed to very keepable. So I should be able to continue to make some progress over the next few days before it peters out.
Either way, I'd like to see some of this fat around my middle start to go away. I've been avoiding the necessary caloric deficit, but now I feel I'm ready. I'm reducing my lab rat's LGD 4033 dosage and the next SARM I'll be feeding him is MK 2877 in small amounts to keep on some muscle while in caloric deficit.
Persistent Vastus Lateralis Pain
Rolling my quads over the PVC pipe is definitely forcing out the knots in both my thighs. I am rolling several times per day. But the pain persists and is limiting my ability to pour effort into the squat. They are getting better (as evidenced by my ability to put up a PR on the paused squat last night), but it is slow going.
Funny, though...it's only on back squats. Front squats don't have the same stress on my quads.
Back Squats Are Better Than Front Squats For Lower Body Power
There was a time I thought that front squats could and should hold the esteem the back squat does. Experience has taught me that the back squat really is the king of lower body development. Front squats are a bit of a sideshow.
Front squats are kind of like overhead presses. They look cool and almost nobody ever does them outside of specialists like Olympic-style weightlifters. But while they are a special application of strength, the actual general strength in the involved musculature is far better built by back squats (in the case of the front squat) and bench presses (in the case of the standing press).
The full squat version of the clean is much more a strength move than the full squat version of the snatch. Leg strength won't limit a lifter out of the bottom of a snatch...but leg strength could indeed limit a lifter out of the bottom of the clean! So I get it now. Lifters don't need to work on overhead squats to make sure they have enough standing strength in the snatch; they DO need to get comfortable with standing up with heavy weight in the front squat position to help the clean.
Weight This Morning
As of 10 am September 24, 2015, I am down to 186 1/2 lbs. I want to get up over 200 lbs, of course, but I am happy to see that weight come slowly while my lifts go up more quickly. If I only weigh 185 when I squat over 400 and pull over 500, both without a belt, that's just fine by me. That would mean I was cutting fat as I got more muscular. And I really could stand to drop pound or three of fat right now to get rid of that his tiny, tiny spare tire I have.
My projected touch and go max is 280 right now based on the 265 x 2 I got last night (and they were solid as fuck). I am tempted to believe that I could get a touch and go of 300 this very cycle now that I'm extending things out a couple more weeks.
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