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Tom Narvaez
02-06-2013, 10:38 PM
Hey, what's up guys? At the suggestion of Justin Randal, I have decided to start a log up on this site. I guess it is time for the basic info stuff.

Location: I train out of Locals in Lynnwood, WA.
Training Time: 1.5 years
Age: 21
Height: 5'6"
Weight: ~195lbs
All-Time PRs:
Squat: 445x5 / 495x1 @ 242
Bench: 225x11(TnG) / 275x1(TnG) @ 220
Deadlift: 395x5 / 455x1 @ 242
Total: 1210 @ 242

More Recent lifts:
Squat: 405x5 / ??? @ 198
Bench: 225x8 (TnG) / 260x1(paused) @ 198
Sumo: 405x4 / ??? @ 198
Total: ???

I'm currently preparing for the USAPL WA State Championships on February 24th. I've dropped two full weight classes over the last six months. Despite the drop, I'm confident I can set a meet PR for my total. That is my current goal.

After the meet, I will continue cutting weight. I'm hoping to be able to make the 165lbs weight class. I'd like to total elite at that weight and then eventually move on back up to a lean 181/198.

As far as my current training goes, I basically do an entire 5/3/1 cycle each week. I hit all main lifts four times a week. Instead of adding 10lbs weekly, I adjust my training max after each workout. I try to keep all of my top sets to a 9RPE. So, in essence, my training weights are autoregulated by my performance in my previous session. I feel this allows me to get the most out of bad days and to really take advantage of the good ones. The volume and frequency is a bit crazy, but that's the way I like it. If I'm not doing something insane, I don't tend to enjoy my training and/or believe in it.

If you have any questions, feel free to ask.

Here's today's session:
2/6/13
BW: 195.4


http://youtu.be/dnvLz-rjNQ0

SQ:
55x5x5
105x5
145x5
185x5
225x5
275x3, add belt, wrist wraps
325x5, this was only supposed to be 3
375x3
415x2

Notes:
Used my make-shift, reverse-rake converse shoes. Bad idea. I was sinking all of these a bit too deep and I wasn't getting any pop out of the hole. Knee cave big time. This is actually the one area where I'll have an advantage at the USAPL meet. Their bars are much whippier than a Texas Squat Bar. I'll be able to bounce harder out of the hole. Despite what I said in the video, I think I'm going to go with Oly shoes next session, but I'm going to keep the wider stance. We'll see. I rely on a lot of pop out of the hole. Oh yeah, KNEES OUT.

425 for 2+ on Friday.

Bench:
45x5x3
95x5
135x5
165x3
195x2
225x5,5,8

Notes:
I messed around with my set-up technique today. I usually kick my legs back, but today I started by setting my legs and then swinging out into my arch. I like this better for heels up, but it was worse for heels down. I really have to keep my damn ass down or I'm going to bomb out of this meet.

I thought there was a bigger gap between my paused and TnG bench. It turns out there really isn't. Last time I did pause bench with 225, I got 6 and left one in the tank. Today, on TnG, although with quite a bit more volume, I got 8 and there was certainly nothing left in the tank (I went to failure). I'll probably continue to do TnG because I hate doing high rep pause bench. I just can't hold my tightness that long.

All sets were done with the maximum legal grip width.

230x5,5,5+ on Friday.

Sumo:
135x5, DOH
185x5, DOH
225x3, DOH
275x3, DOH
315x3, add belt, wrist wraps, 1st rep DOH, 2+3 were hook grip
365x3, hook
405x4, straps

Notes:
Technically, this is a PR at 405 in terms of reps. I've only ever done 3 before. However, I've gotten 395x5, conventional, on an Oly bar so this set probably doesn't top that. Using my 1 rep formula, this doesn't beat my 455x1 conventional either. Oh well. Progress is progress and my sumo deadlift has never been this strong. I know I had another rep in me anyways. I'm looking forward to a deadlift PR at the meet.

In terms of technique, I may need to narrow my stance. There really isn't a point in being that wide if I'm just going to let my knees collapse in anyways. It is something I'll consider. I definitely prefer the reverse-rake shoe for sumo pulls. It beats deadlift slippers for sure.

425x2+ on Friday.

Tom Narvaez
02-08-2013, 10:06 PM
Not sure when/how/if you would ever fit this into your programming, just throwing it out there. It occurred to me that you would probably get a lot out of floor presses.

High chance of me using the conjugate method at some point down the road. Just depends on when Justin (my training partner) gets healthy. I think he may end up helping me with my programming.

Out of curiosity, why do you think floor presses would work well for me?


2/8/12
BW: 194.4


http://youtu.be/4s5PKsKytio

SQ:
55x10x2
55x5x3
105x5
145x5
195x5
235x5
285x3
335x5
385x3
425x1

Notes:
Used Oly shoes. Used just outside shoulder-width stance. Depth was good. Confidence was not there. I am definitely in that fatigued state of being. Knees hurt. Elbows hurt. Hips hurt. Back hurts. Not tendonitis kind of hurt, but just achey. I'm beat up.

Bench:
45x5x3
95x5
135x5
165x3
205x2
235x5,5,6

Notes:
Feet-up. Used the big boy bench. I 100%, for sure, had 7. Maybe even 8. I just had 6 in my head before the set so that's all I did. Really easy though. Chest was still sore from previous session today so I wasn't expecting this.

Deadlift:
135x5
185x3
225x3
275x3, add belt
335x3, failed DOH 1st rep, tripled it hooked
385x0, semi-sumo stance
385x0, wide sumo stance with straps
385x1@9ish, conventional with straps

Notes:
Well, it was bound to happen eventually. I'm really beat up and it catches up to you in the end.

Overall:
Tomorrow is a light day. Tuesday will probably be lightish as well. Something like 315x5x3/225x5x3/315x3x5. Then, on Thursday, I'm going to do something like 405xAMRAP, 250xAMRAP, 405xAMRAP with IPF legal technique and equipment to give me an idea of where I'm at. After that, I'll shut it down for the week. Next Wednesday will be openers based on Thursday's sets. And then the meet is that Sunday.

I'm clearly not going to be making 181. The lowest weight I've seen on the scale is 192. I do not feel comfortable dropping that much water on 2 hours. So, over the course of the next two weeks or so, I'm going to gain 1-2lbs. I'll still comfortably make 198 without cutting by doing this and it will greatly improve my recovery during the peaking process. It just makes sense in the context of an upcoming meet.

Tom Narvaez
02-09-2013, 04:08 PM
2/9/13

BW: 196.2lbs (surprised at this, it should be up WAY more after what I ate last night)

Bench:
4" Deficit bench up to 185x5 paused
Regular Bar up to 185x5 paused

Deadlift:
Conventional, Semi-Sumo, Wide Sumo up to 275x1

Squat:
Narrow /w heels, wide without heels up to 275x1

Notes:
Felt like shit. I'm definitely ending this experiment phase after my meet. I'm going to get on a proven program and just plug away. I feel like I haven't been working hard enough lately. I have to get more out of myself. My program isn't structured, right now, in a way where I can work as hard as I need to. Gotta fix it.

Tom Narvaez
02-13-2013, 01:04 AM
2/12/13

BW: 196.0lbs


http://youtu.be/jifrUXHXcuM

SQ:
55x5x3
105x5
145x5
195x5
235x5
285x2
325x1
375x1
415x4

Notes:
Used small rehbands for this set. Might've made a difference, but not really.

I think this sets my opener up for 425ish. Unless I managed to recover and supercompensate even more from here, I don't think I'm good for much more than 455-465 at the meet. I'll probably shoot for 210. Probably go 190/200/210. Gotta see how Saturday feels though. Gonna do singles up to 8-9 RPE.

BP:
45x5x2
95x5
135x5
175x2
205x2
255x0
225x6

Notes:
Feet flat fucking sucks. Wasn't mentally prepared for 255 because a lot of things changed right before the set and it threw me off. I still think I'm good for ~265 based on how 260 went last time. I think I'll go 105/112.5/120. Again though, I'm doing singles up to 8-9 on Saturday. So things can still change a tiny bit.



DL/Sumo:
135x3/3
185x3/3
225x2/2
275x1/1
315x1/1
365x1, sumo

Notes:
All sets hooked. This was on a regular bar. There was no point in repping this out today. It just wasn't there. Hopefully my back recovers by Saturday. A bunch of super strong dudes are coming to the gym and I'd rather not suck anymore than I already do in front of a lot of guys that I really look up to.

Also, I ripped a callous. I'm also fairly certain that I can pull almost exactly the same amount sumo as conventional. There is practically no difference.

Here is the entirety of my last deadlift workouts:
1) 315x10 conventional, regular bar, ~405 est max
2) 350x7 conventional, regular bar, ~415 est max
3) 385x4 conventional, deadlift bar, ~425 est max
4) 370x8 sumo, deadlift bar, ~455 est max
5) 405x4 sumo, deadlift bar, ~450 est max
6) 385x1 conventional@9, deadlift bar, ~405 est max
7) 365x1 sumo @ 8, conventional, ~405 est max

This leaves me with basically no idea what I can do whatsoever. If I had to pick numbers based on my most recent performances, I think I'd go 170/180/190 sumo. Then again, translating deadlifts with calculators is spotty at best. I feel like I can round back conventional more than 425, but I'm a realist. You are what you are in training. You don't pick numbers that you HOPE to hit at a meet, you pick numbers you CAN hit.

Overall:
Pretty good birthday overall. I spent it doing the things I love most: playing with my dog, lifting weights, and eating/drinking/having a heart to heart with a close buddy. I would've liked some burfday PRs, but it wasn't in the cards today.

I'm going to continue to stuff my fat face until Saturday. Gonna eat like 40 wings tomorrow. I'll go in on Thursday to do some speed work. After that, I'll release my inner fat kid on some unsuspecting shitty chinese place. I'll eat out somewhere with the fam on Friday night for my birthday dinner and this should leave me fat, bloated, and ready to crush my openers on Saturday.

Justin is going to have me move to a Westside style template after the meet for sure. I'm fucking stoked about this. I'm so appreciative of a guy like that taking the time to help me. He's already done a lot of the things I want to accomplish in this sport. I'm incredibly lucky to be able to pick his brain and steal solid habits from him. It just goes to show you make your own luck. I just so happened to train at the same gym as a 1900+ raw PLer, but, at the same time, if I was someone who was cool with mediocrity, no one would want to help me or work with me. On the other hand, because I'm an absolute psycho, and clearly passionate beyond reason about my training, I've now got the chance to learn from one of the top guys in the sport. That's awesome. You gotta love life. Hard work is always rewarded.

As of today, my plans for the meet are this:
190/200/210
105/112.5/120
170/180/190
465/492.5/520

aka

419/441/463
231/248/264
375/397/419
1025/1085/1146

Obviously, this isn't what I'd hoped for. But it is what it is. Only once the bar has been set can you go about raising it. I'm looking forward to competing.



Last but not least, it looks like they moved the juniors to Saturday morning instead of Sunday. I may try to lift in the men's open as a result. I think it may be harder for some people to make it out if it is on Saturday. Bummer.

Tom Narvaez
02-15-2013, 11:25 PM
I finally got a chance to sit down and really pour over Mike T's Reactive Training Manual. For those who don't know, Mike uses his own brand of Westside as the basis of all his programs. There are huge number of differences, but, in terms of basics, he doesn't use speed work very often and prefers rep work. His starter template is a six week cycle consisting of three weeks of volume followed by three weeks of intensification. The lifter uses the same variations throughout each cycle. The variations are changed only based on need/weaknesses. I'm not going to lay out the entire book, but here is the basic template:

Monday:
Main Squat Variation: Cyclic
Deadlift Assistance: Cyclic
Squat Supplement: 4-5x5-8
Abs

Tuesday:
Main Raw Press Variation: Cyclic
Raw Press Assistance: Cyclic
Shoulders: 4-5x5-8
Lats

Thursday:
Deadlift Variation: Cyclic
Top End Squat Variation: Cyclic
Deadlift Supplement: 4-5x5-8
Abs

Friday:
Top End Press Variation
Top End Assistance
Top End Supplement 4-5x5-8
Lats


I don't want to get too far ahead of myself, but, man, I am sooo excited about implementing some of these ideas. Tuscherer doesn't have a "program" that you can just follow. It is a set of concepts/ideas that flow together almost seemlessly. Through trial and error, you arrive at what works for YOU. I like it. I like it a lot.

Again, I don't want to get too far ahead of myself because I need to get Justin's input after the meet, but, based on the above template, I might do something like this:

Hypothetical Program:
Tue:
Sumo
Sumo Stance, Knees-Banded, Parallel Box Squats
Reverse-Hyper
GHR
Ab Wheel

Thu:
POR Pause Bench
DB Bench
Seated DB Shoulders
Cambered Bar Bench Rows

Sat:
Hip-Width Stance Squat /w Wraps
GCB Goodmornings
Reverse-Hyper
GHR
Ab Wheel

Sun:
Competition Grip Floor Press
Competition Grip 4” Deficit Bench (Cambered Bar)
Dips
Chins



Doing my openers tomorrow.

Probably do something like this: 425/240/385

Deadlift might end up going higher if it is one of those days. Considering I just ate 40 chicken McNuggets in about 5 minutes, I think tomorrow might be one of those days.

Tom Narvaez
02-16-2013, 02:55 PM
2/16/13
BW: 199.6lbs (my true morning weight is less than this for several reasons)


http://youtu.be/k90p-DLyJZo

Squat:
55xlotsxlots
105x5
145x5
185x5
235x4
285x3
325x2
375x1
425x1@8

Notes:
I think I would prefer something like 315/355/385-395 when I warmup at the meet. I felt I wanted one more rep, but maybe that's not a good idea.

Bench:
45x5x3
95x5
135x5
185x2
225x1
240x1@8

Notes:
Will warmup with one or two more sets at the meet.

Deadlift:
135x3, hook
185x3, hook
225x2, add belt, hook
275x2, hook
315x1, hook
365x1, hook
405x1@8, mixed

Notes:
This warmup worked well and it is what I will use at the meet. I'll also pull mixed at the meet.

Overall:
I think I 'splained everything pretty good in the video for those that are interested.

Meet is now looking like this:
192.5/202.5/212.5
110/115/120
185/195/207.5

or

424 446 468
242 254 264
408 430 457(PR)

Now time for the most boring week ever.

Tom Narvaez
02-24-2013, 08:34 PM
2/24/13
Meet Day
BW: 196.0



http://youtu.be/pXH8YOIib9k


Squat:
135x5
225x5
315x2
365x1
418x1
440x0
440x0

Notes:
I would have liked to have warmed up more and I would have liked to have timed my warmups better. I was alone until right before my opener when my brother showed up. I sat around for 20-25 minutes after 365. I missed the 440s because of strength and bad technique. I have to fix my knee problem or this will continue to be the result. 440 should have been no problem. On my last squat set, I changed my grip and narrowed my stance. I divebombed and it wasn't even close. What I should have done was gone to an even wider stance and controlled my descent. I feel this would have gone differently if someone was handling me. It is what it is. 418 is fucking pathetic. Never in my wildest dreams could I have ever conceived of squatting something so fucking pathetic (for ME, because I'm a guy who has done 445x5). I'll fix it next time. I think with Justin's help, some weight gain, and wraps, I'll be good for 5+. The next one is in my backyard and all my people will be there from the start.

I peaked too early on squats.

Bench:
95x5
135x3
185x2
225x1
242x1
253x0
253x0

Notes:
My warmup looks like shit, but I didn't feel my warmup was an important factor here. I felt weak on my warmups in general. 225 wasn't fast. I peaked too early. Anyways, the fucking pause was RETARDED on 253. You'll see for yourself. USAPL is gay. I'll bench 242 for 5+ within the month.

Anyways, the bottom line is that I just wasn't strong enough. There's no excuse for missing 253, no matter how long the pause, when I've done it paused for a triple @ 9 in the gym. Just peaked too early.

Deadlift (Conventional):
135x1+1
225x1+1
315x1+1
365x1 (conventional)
396x1
441x1
463x1

Notes:
I realize why my conventional deadlift responds well to rest: it is all lower back. My pull is 100% lower back, lol. That is why I pull more sumo on days when I'm tired. Sumo lets me use my legs instead of my back. I miss off the ground because of lower back fatigue. Period. Mystery solved. Pulling heavy more than twice a month, MAX, is retarded for me. It just doesn't work for me. Gotta pull less often.

Anyways, it was decided that I would pull conventional because they were faster than my sumos. Justin did all my attempts. I didn't even know what the weight was. Just went up and pulled. He said I left 20lbs on the bar. I got the PR though so I guess that is cool.

Total: 1124

Overall:
Don't get me wrong. I had a lot of fun. I had lots and lots of fun. I was with my best friends doing what I love most. That said, I was also sucking balls at what I love most and nothing pisses me off more than that. Except losing. Which I did as well. When I lose, the overtone is not "fun". It is me being pissed. Drake finished with 475/303/523/1300@220, 16 years old. We used to be ~25lbs apart. Now he kicks my ass.

The deadlift PR felt, real, real good, but my competitive spirit just wasn't okay with the third place finish. I should have made 181 and finished 1st instead of being a bitch, gaining weight to stay in the 198s, and then not even delivering on my fucking second attempts.

I can't say what my goals are for the next meet because I need to meet with Justin and discuss some things.

All I know is that the bar has been set and I'm eager to erase this shitty number as the best one I've put up.

One last thing, I really describe how much it meant to have family and friends there to support me. That was easily the best part of the whole experience and, ultimately, it was the reason that, overall, I enjoyed the meet immensely. I'm definitely blessed to have the people around me that I do.



"Now this is the Law of the Jungle—as old and as true as the sky;
And the wolf that shall keep it may prosper, but the wolf that shall break it must die.
As the creeper that girdles the tree-trunk, the Law runneth forward and back;
For the strength of the Pack is the Wolf, and the strength of the Wolf is the Pack."

Tom Narvaez
03-03-2013, 08:59 PM
2/26/13

Thick Bar + Fat Grip Press:
135x3x2
155x0
135x3

Random crap for blood flow

Notes:
Shouldn't have gone to the gym today. Felt like a zombie. Was incapable of summoning energy and my joints all felt like shit. I missed that press about an inch from lockout. Not because it was hard, but because I just kind of gave up on it. I wasn't supposed to do anything hard today but I underestimated how far one can fall after a meet.

Wow I felt like shit. Don't really care though. I should be back to normal relatively soon.

Doing Westside. Justin's gonna do it. He told me that I'll never know what I'm doing that day before I get there. lol. That's gonna drive me fucking crazy but I trust him.



2/28/13

Sumo:
135x5
225x3
315x2@7
365x7.5@10

Dimel Deadlifts (Conventional) vs Quadruped Minis:
95x15@7
95x15@7
95x15@8



Notes:
I didn't know that 365 was going to be my top set. That is also why I don't have video of the set. I went into it expecting to do a single then Justin just told me to keep going. I lost the 8th one an inch away from lockout because I lost my balance and fell forward. I guess I should be pleased considering that I felt like shit all day at work, my back was killing me, and this was really soon after pulling a PR.

Working with Duffin was awesome. He was super helpful and I was BLASTING weights off the ground. Like I said, I missed at the top. Using his set-up method is WORLD's better than what I was doing. I swear, you take hundreds of pounds of tension off before you even lift the bar. It is crazy. He told me he can't even pull correctly with less than 500 because the bar will just pop off the floor when he is winding it up. Awesome.

Apparently, hips are my weakness so that's a lot of what I'll be working on for the next bit. That is why I had to do Dimels.

I felt soo good after this workout. I wanted to do more, but this is only 4 days after the meet so I guess it was smart to call it here. Can't wait to get back in there ASAP!

Big things are coming. I promise.






3/2/13

Benching Quickly:
120x3x8 against minis

~60 Degree Incline Bench:
30sx12
40sx12
45sx12
55sx12
60sx9

Banded Face Pulls:
20x5

Banded Tricep Pushdowns:
8-12x3 + burnout set



Notes:
I haven't weighed myself all week because I've forced myself to take a diet break. I'm getting fat. I've already moved back up a hole on my belt. When I weigh in on Monday, I fully expect 205+. For everyone that thought I only got up to 250 because I drank a lot of milk, no. I can eat with the fatties no problem. I have the soul of the fat man embedded deep within. For those keeping score at home, that is just about 10lbs of weight gain in one week. And I'm not even purposely trying to gain weight.

DE bench is kind of gay but if it works, it works. All that matters is how much you bench on meet day. It does not matter what you bench on a meaningless Saturday morning in March. Repeat this to yourself 100 times.

I had no idea how much I could actually do on any of the assistance stuff because I never do assistance. I was told to train like a bodybuilder. So, I took that to mean short rest periods, elongated time under tension, and high sets/reps. That's what I did.

Looking forward to next week. I can't wait to squat for once. I never knew that I would miss squats. Normally, I don't give a fuck about squats because they are my best lift and anything that is easy I generally don't give a shit about. No challenge? No care. However, after getting only 418 at the meet, I'm pretty eager to show that I can squat 50lbs+ more than that.

Anyways, I'm rambling. Time to continue getting really fat for two more days before I get back on a diet.

No videos because who cares? And I just forgot to take videos again.









3/3/12

ME Bench:
135x8
add slingshot
135x3
185x3
225x3
275x2
315x1@8
335x0

Dips:
BWx10x3

Seated Overhead Tricep Extensions:
45x20x3

Notes:
Benched two days in a row to get on the same schedule as Justin and Eddie. I was by far the weakest bencher in a group of ~10 people. It was humbling and infuriating.

I was using the same slingshot as Eddie and Justin who have ~20" arms. It practically fell off if I put my arms down. I mean, for example, I could easily touch with 135.

Anyways, I destroyed 315. It was retardedly easy. I wasn't picking my own weights so for them to call 335 after tells you what you to need to know about 315. Unfortunately, that is the only set I didn't get video of because Eddie didn't know how to use my phone. Oh well. Next time.

I missed 335 because I touched in the wrong spot and then pushed it right over my face. I may not have been able to get it anyways, but I really believe I would have gotten it with good technique. I have to rewire my bench motor pattern because of doing that ****ing USAPL meet. I'm very tentative to use a lot of leg drive now because I was so worried about my butt coming up with flat feet. When I really drive with my legs, it makes a HUGE difference because I'm weak off the chest. I honestly believe I'll get 365 next time we come back to this exercise in a few months.

Justin got 600 with the slingshot. Cot damn...

Tomorrow is a judgment day of sorts. Time to weigh in after this fatass week and start the CBL prep period. I'm really really really looking forward to this training cycle. I'm going to **** **** up.

Squats on Wednesday! Hell yeah boiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiiizzz. Gonna PR something.

Tom Narvaez
03-04-2013, 08:58 PM
3/4/13

20m on the bike
30-45m stretching/rolling

Can't wait to Squat on Wednesday. Never been so excited to squat.

Tom Narvaez
03-06-2013, 10:10 PM
3/6/13
BW: 204lbs

Back and Biceps:
Wide-Grip Pulldowns (strict, to chest):
25sx12
45sx12
45s+25sx12
45s+25s+10sx8
45s+25sx12

Seated Rows (triangle handle, to abs):
25sx12
45sx12
45s+25sx12
45s+25sx12
45s+25sx12

Strict DB Rows:
45sx12
45sx12
60sx12
60sx12

Probably should have gone heavier but the next DB was like 85 and I was trying to be strict.

Justin's giant set madness from hell:
~5m straight of seated rows / pulldowns

Would do 15-20 reps of each then drop ~30lbs. Probably did like 5 or 6 rounds. Had to pause the last 50 reps or so. Sucked pretty bad.

I wish I filmed this. I think the set really captured me and what I'm all about. I got stronger and stronger as the set went on. More and more psycho. That's what I'm all about. I could be imagining things, but I felt like everyone respected me a bit more after this set. It was fun. As the great philosophers Three 6 Mafia once said, ain't no bitch in my blood.

EZ Bar Curls (just for you phaggots in the arm contest):
20x10
40x10
60x10
80x6

Dropset:
80x5
60x5
40x6
20xlots



So, obviously, we didn't squat tonight. I don't know why I thought we were because Justin actually told me on Monday that we were doing back. I thought we might do back AND squat or something.

Here's the good news, though... On Friday, I'm going down to Seattle to train with Ben Seath, Stan Efferding, Justin, Eddie and a big chunk of the NW clan. Fucking pumped? Yeah. I think so.

I just ordered 44 wings from Pizza Hut because it is wing Wednesday and they are half-price. This will mark the third day in a row I've eaten wings. Who said the prep period had to suck? lol. I will probably end up getting them tomorrow too... Not even joking. Buffalo Wild Wings has great specials on Thursdays.

By the way, GO LAKERS. I will never respect any athlete more than I respect Kobe Bryant. Except maybe Ray Lewis. That is besides the point. Go Lakers.

Tom Narvaez
03-08-2013, 10:35 PM
3/8/13



http://youtu.be/dYdLHLn_oJo]http://youtu.be/dYdLHLn_oJo


BW: 205lbs
Squat:
145x10

235x10

325x5

375x10


Notes:

Justin told me we were gonna do 5 and then move up. Instead, he pulled the usual "keep going" thing, lol. So, this was basically done with no psyche. All of my sets lately have been no psyche because of exactly this. Harder is better, though.

They wanted me to use that super wide grip and I absolutely hate it. By the end of the set, I felt like the hunch back of Notre Dame. It will save my shoulders in the end.

I guess this is an okay set. I guess. Not really that happy about it.


Leg Extensions:

25x12

50x12

80x12

90x12

100x12

110x12

130xfail (I stopped counting)

Leg Curls:

20x12

30x12

40x12

30x12

20x12


Bad Girls:

20x12

40x12

60x12

80x12

100x12, 80x12, 60x12, 40x12, 20x12 (drop set)




Overall:
I'm not allowed to backload anymore. Justin gave me a macro plan so I'll be doing that from now on instead of CBL or any other form of carb cycling etc. Bench on Sunday.

Tom Narvaez
03-09-2013, 08:49 PM
3/9/12
Mobility
Light Cardio

Benching tomorrow. Almost all the powerlifters in the gym go in on Sundays to bench. I always look forward to it because I'm the weakest bencher. That won't last long.

Tom Narvaez
03-10-2013, 09:17 PM
3/10/13
BW: 207


http://youtu.be/tubbh_9orK8

ME Bench

Floor Press + Chains:
45#+20cx5
45#+40cx5
45#+60cx5
45#+80cx5
45#+100cx5
95#+100cx5
135#+100cx5
165#+100cx5 @9
185#+100cx3 @9.5
195#+100cx1 @9.5

Notes:
Pinkies were just inside the rings... the snatch rings. This was an Oly bar. Floor press is pretty cool. I enjoyed this a lot. The instability of the chains at the top really forced me to engage my lats more. Lats definitely help your bench, brahs. Definitely. My biceps were still sore from Wednesday, but I suppose I'm pretty happy with these results. I hear that a lot of people have weaker floor presses than their actual bench. I have no idea if this is the case with me. I have no idea what this "translates" to on a regular bench so don't even ask.


Bis, Tris, and Flyes baby!!! WHOOOOOOOOOOOOOOOOO!

Skullcrushers: 45x20, 55x20, 65x15
Chest Flyes: 25sx25, 20sx25, 17.5sx25, 15sx25
Strict DB Curls: 20sx15, 25sx15(cheated), 15sx15, 10sx15

That bodybuilding shit is pretty gay sometimes, but it really works and feelsgoodman.jpeg.

Tom Narvaez
03-13-2013, 09:50 PM
3/13/13
BW: 209lbs


http://youtu.be/0ajyMYI9dxc


ME Pulls:
3.25" Block Pull:
135x5
225x3
315x2
365x1
405x1
455x1@9
480x1@9.5

Notes:
This was not a true max effort and I think I could have super grinded 500, but that wouldn't have been smart. Basically, I just trusted everyone else's judgement on weight selection and everything went okay.jpeg. I'm 100% sure that my problem with regards to deadlift progress was the frequency I was pulling with. If you look at my arms when I'm locked out. My elbows are at my belt, which indicates that my elbows come down to my belly button, which indicates I have long arms. I'm convinced that deadlift is eventually going to be one of my greatest strengths.

Also, I REALLY need to increase my abductor strength. I forgot to throw in some banded hip abduction at the end of the workout, dammit. Even on conventional deadlifts, my knees buckle. I honestly think this weakness is holding me back on wide stance squats and sumo pulls by ~50lbs or so. When I miss a squat, it is because of knee cave. When I miss a sumo pull, it is because of knee cave. Intredasting.jpeg. Gotta do those abductions next time.

On a side note, Justin pulled 705 FAST. Jesus christ that dude is a fucking monster. Always 'mirin.

I'll slay the 500 dragon soon. And, in the process, earn my self-respect back from Kyle.

Deficit Pulls: 275x5x5
Notes: Easy as fuck cuz. I went ape shit on this. These were done beltless, from a 3" deficit, and done with the Texas Squat bar. If you're not familiar with it, it is a complete bitch for pulling. Harder is better.

GHR: BWx12x4, kinda hard, but paused all of the final reps
Reverse-Hyper: 3pps, BACK PUMP OF PEACE

The back pump at the end of this workout was honestly the worst I've had since I was maybe 15 years old. It felt like one of those ones you get from growing too fast (and I know all about that at 5'6", lulz).



Overall:
Can't wait to squat. I honestly feel like I'm about to fucking destroy some stuff when it comes to the squat. Last time, I got 375x10 with ZERO carbs in my system. Now, I eat carbs every day and my weight is moving up. I'm squatting with full recovery. A squat PR is on the horizon. I just feel it. I felt sooo good today. I knew it was gonna be a solid workout. I really, really can't wait to squat.

/ramble

Tom Narvaez
03-15-2013, 08:31 PM
3/15/13
BW: 209lbs

RE Upperbody:

http://youtu.be/zNutbDzcg6s

Seated DB Press:
20sx8
30sx8
40sx8
50sx8
60sx8

Was supposed to finish with a set of 5 but the next DBs up are 85s and that was too risky.

Overhead Press:
135x5
155x5

Notes:
Haven't done these in forever. You can tell how bad my form sucks on the video. After rep two, I lost my balance. I pushed rep 4 so far out in front that it was ten times as hard as the next rep. I might have had more, but I'm not risking a miss on something as trivial as overhead press.

Flat DB Bench: 60sx12x3
60 Degree Paused Incline DB Bench: 45sx12x3
Wide-grip Lat Pulldowns: 100x12x4

Tom Narvaez
03-16-2013, 01:22 PM
3/16/13
Mobility
Flexibility
20m Incline Treadmill



Think everyone is going to Stan's gym tomorrow. Have to confirm with Justin and the rest of them.

Tom Narvaez
03-16-2013, 08:34 PM
Wrapped squats tomorrow at Flex Wheeler Fitness. Yaaaaaaaaaaaaa buddy. So pumped. I have numbers in mind already.

Tom Narvaez
03-17-2013, 07:41 PM
3/17/13
BW: 211lbs


http://youtu.be/BanZlcPi8GY



Squat:
145x3
195x3
235x3
285x3
325x3
365x3
405x3@9
315x5@8

Notes:
Didn't end up wrapping today because we didn't really have enough people to do that. Justin and I were the only ones that made the trip and he was doing Gabe's crazy bodybuilding workout. So, there wasn't anyone to handle me etc. for wraps. Next time.

My hamstrings were still a little sore this morning and I could tell my lower back wasn't 100%. I knew this might happen as of last night so I forced myself to stay in bed for 12+ hours. Wasn't enough, though. My ish wasn't super underrecovered, but it was just a little bit. Today was supposed to be a relatively easy day anyways. My goal was to work up to 85% for a triple and then back down to 70-75% for 10-15.

I really narrowed my stance on all my warmups and everything felt pretty weak probably because of the combination of doing something new and the underrecovery. I think when I squat narrow, things are just slower. It isn't as explosive. Anyways, 405 was harder than I wanted so I didn't move up. I should have gone 375/415 or even 425 but I had to switch bars in the middle of my workup.

Anyways, I also should have taken 365 instead of 315 for my 10-15 set. I really underestimated myself because of how my warmups were feeling. As a result of this faggotry, I got a super easy set of 15 at 315. This is something I've done before and it is not even as good as the 375x10 I did last time I was at flex. Shoulda taken 365. Oh well. Now I know that 315 is not a weight I should fuck with for anything but 20+.

Speed Pulls: 225x1x12
Single-Leg Hamstring Curls: 20x15, 30x15, 40x15, 40x15
Notes: Left leg, the one I hurt, is still much weaker than my right. The gap is closing, but it is there.
Bad Girls: 150x5x3
Notes: Held the last rep for ~20 seconds until isometric failure. Doing this to improve my ability to hold knees out in wide squats/sumo pulls.


Well, that's all. Nothing really cool happened today unfortunately. I think my next squat session is the one to really watch out for. I'm hoping it will be wrapped and I know I'm good for 465 for reps. If we go ME, I am confident in 505. We'll see.

Tom Narvaez
03-18-2013, 08:54 PM
3/18/13
BW: 211lbs

ME Upperbody:

http://youtu.be/MZS8k162q30

TnG Bench Warm-up:
45x5
95x5
135x5
185x3

Pause Bench 2" Off Chest:
215x2
225x2
245x2
265x2

TnG Bench Backoff:
225x10

Notes:
Today was what I call a rage day. Every once in a while I basically become consumed by rage. It is one of things where you really don't want to be anywhere near me when I'm like that. Good thing I was lifting today...

Today, the source of that rage was the fact that (douchebag alert) I just couldn't stand the idea that there are people who don't care as much as me and who don't work as hard as me who out bench me. I have friends who "don't even lift", i.e. powerlift, who bench more than me. Then, Justin decided that my first set was gonna be 215. He said something like, "What do you bench, 250 right?". This really shouldn't have enraged me because it is(WAS) true, but with the combination of everything it did. I got so fucking pissed. Justin is a good coach and he picked up on this so he started telling me there was no way I could do _____. The goading got me up to an easy 265x2 which there is no fucking footage of because I had it on camera mode when I gave it to my helper. That's my fault but it is still really gay.

I could have gotten more than 10 on 225 but my set up sucked and I was too mad at that point. It ruined my technique and I just started rage throwing the weight around. No technique at all. Most of the time I can channel and control it, but today that was pretty much out of the question. I will do better next time.

That said, all of these sets were done with my middle finger on the ring which is SIGNIFICANTLY narrower than I usually go. I read something from Eric Spoto that changed my mind about this. Basically, he said that you can get more reps with wider grips, but the stabilizers and supporting muscles are more likely to cause missed reps and technique breakdowns once you go heavier. With narrower grips and stances, the prime movers are more likely to be the limiting factor which means you have a better chance of grinding out reps due to the fact that significant technique breakdown is less likely. I don't know why, but I just intuitively knew he was right so I've decided to narrow my squat stance and bench grip for a bit to see how things go.


Bis Tris and Flyes BABY!!!
After every single rep from this point on I yelled STROUP!
Not srs, but that would've been epic.


DB Chest Flyes supersetted with DB Curls:
25sx12/12
25sx12/12
25sx12/12
30x12/20x12 (curls were a bit sloppy with 25s, I like to do my assistance strict as fuck)

Rope Pushdowns:
20x25
20x25
15xbroken set up to 25 reps
5x25

wtf? Need to step my tricep game up BIG time.



Overall:
Well, my bench is improving. So, I guess I should be happy. Right?


Also, this is to keep me honest:
http://i64.photobucket.com/albums/h173/IzzyT42/diet_3-11_to_3-18_zps0c54c70c.png

Tom Narvaez
03-21-2013, 01:03 AM
3/20/13
BW: 211lbs


http://youtu.be/CfkvW6w97gU

"Narrow" Squat:
55x5
55x5
55x5
55x5, add red bands (supposedly adds 50-75lbs at the bottom, 100-150lbs at the top)
55x5
105x5
145x5
195x3
235x3
285x3
325x3
355x3
355x3
355x3@8, got stronger as the sets went on

Notes:
Today was narrow stance day. Narrow stance fucking sucks for my body type. My knees have to go so far over my toes to make it work. It just sucks. I'm not a quad squatter so these really hammered my weaknesses (chest up etc).

Beltless Front Squats:
185x10
185x10
couldn't keep my chest up and it started hurting my elbows so I went to Manta Ray Super High Bar Squats

Beltless Manta Ray Squats:
225x10
225x10

GHR: BWx12x3
Reverse-Hyper: 4ppsx12x3



Overall:
I'm really beat up. I am looking forward to 2-3 days off. I am part of a wedding tomorrow and Friday so I went be in the gym until Saturday at the earliest. I probably will do a rehab day tomorrow morning while training my little broseph. I think Sunday will be the next time I lift for reals. I should be fresh and ready to fuck your fucking shit up.

Tom Narvaez
03-24-2013, 09:12 PM
3/24/13
BW: 215lbs



http://youtu.be/KkvX5FWFuqA


ME Upper:

TnG Bench:
45x5x3
135x5
185x2
225x1
275x1
295x1 (20lbs TnG PR)
260x6 (paused 1RM PR is still 260)

DB Flyes:
35sx15x3
17.5s x lots to near failure (focusing on stretch/blood flow)

DB Curls:
25sx15
25sx12
17.5sx12

Face Pulls:
Red Band x 20 x 3

Banded Pushdowns:
2 Twisted Red Bands x lots x 3 (drop set to failure via untwisting the bands)

Lat Pulldowns:
Some x 20
Some More x 20
Lots More x 14 (crazy pump)



Notes:
Justin is truly a great coach and the strength crew out at Local's is amazing. I am blessed and fortunate to have stumbled my way into a place on the squad.

That said, I'm not even remotely pleased by this performance. It was a nice confirmation that I'm training with the right people and doing the right things to get to where I want to go. That said, I am still so far from realizing my potential that I simply cannot afford to be happy about today's test results.

"I demand more from myself than anyone else could ever expect."
~Doctor J, aka Julius Erving

I'm hungrier than ever and, frankly, I'm just getting started.

Tom Narvaez
03-25-2013, 09:16 PM
3/25/13
BW: 217lbs

Deadlift against quadded minis minus one band (only three looped around the bar, but quadded set-up):
280x1x12, under 60s rest per rep (~50s)

I guarantee 500+ at the meet. Guarantee.

California Front Squats: 225x10x3, last one paused, all sets /w belt
Seated, Single-Leg Banded Leg Curls: 4x15
GHR: BWx12x3
Reverse-Hyper: 5ppsx12x3, resisted not traction

Forgot to do bad girls. Again. Motherfucker. I might do some tonight. I have a red band.

Notes:
I started getting sick yesterday and it got worse today. Luckily, I traded Justin some of my old rehbands for some tubs of old school JACK3D. So, I just got loaded on JACK3D and went to town on the pulls.

I have footage of everything today and I'll probably get it up later tonight, but I'm going to a friend's birthday party so I gotta roll out for now.

Tom Narvaez
03-26-2013, 12:55 AM
http://youtu.be/51nOX78z2mo

Tom Narvaez
03-27-2013, 09:49 PM
3/27/13
BW: ???

DE Upper
POR Bench against doubled monster minis (~100-120lbs of tension):
115x3x8, ~45s rest
135x10-11, can't remember if it was 10 or 11
Really, really improved my bench set-up today, got 10lbs+ more easily from that alone

DB Flyes: 25sx15x3

CGBP to 3bd: 225x6x2, very easy, wanted to go up, stuff happened and I got skipped

CGBP Tricep Death (continuous, no rest):
135x5 to chest
135x5 to 1bd
135x5 to 2bd
135x5 to 3bd
135x5 to 2bd
135x2 to 1bd, could have done better but bad things happened that ruined my mood.
5 close grip pushups (was mad that I didn't finish and Josh got one more rep than me)

Pushdowns:
60x20, cheaty, sloppy
50x20, still cheaty, still sloppy
60,40,20 drop set x lots and lots of reps (~40-50)

Face Pulls: Red Band x 20 x 3
High Bench Prone Rows: 95x12, 95x10, 95x8



Notes:
I have no idea what I weighed. I took no film. I have a 100-degree plus fever. The only thing in the world I care about right now is hitting my macros as fast as possible so that I can go to bed and possibly die in my sleep.

Have a nice day.

Tom Narvaez
03-29-2013, 09:54 PM
3/29/13
BW: 217lbs, I'm one of the few people I know who can fight off weight loss during a 100+ degree fever. Yes, I'm bragging about how fat I am.


http://youtu.be/H4ND-9PesMc

Deadlifts against quadded minis (~180-200 at the top):
135x1,1,1
185x1,1
225x1
275x1
315x3
345x3

Giant Cambered Bar Suspended Goodmornings: 185x12, 205x12 (paused reps)
Lat Pull Downs: Very Heavy x 12, Heavy x 12, Medium x 12, Light x 12
GHR: BWx12x3 (gonna have to start using a band)
Reverse-Hyper: 5ppsx12x3, resistance not traction

Notes:
Josh also pulled 345x3 with this set-up. He has recently pulled 500 raw on a shitty bar. He said he pulled 365x1 with this exact set-up before he did that. James pulled 435x3 and he pulls near 600. So, I'm probably close to 500. I was kind of disappointed with this result because I have been out pulling Josh lately and his 345 looked easier than mine. All of my other sets were way faster than his. Also, I just really wanted 365x3 because I think that would have guaranteed at least 5. I got a nose bleed and lost three calluses from this. I shouldn't be upset because I've been really sick, deadlifted last week as well (I always do better with two weeks), and this is still decent. I'm upset though. Oh well. I should have widened my stance and grip just a tiny bit.

Going in tomorrow morning for some kind of upperbody something. Kinda hoping it is slingshot work.

Also, can a motherfucker PLEASE get a wrapped squat workout? Cot dayum. I really want to see where my squat is at. All the band stuff is frustrating to me because I don't know how it translates. I just keep telling myself it matters what I do on June 8th not on some random gym lift in March.

I think that's it. Oh, one last thing. I ate 50 chicken nuggets for dinner last night and still hit my macros.

Have a nice day.

Tom Narvaez
03-30-2013, 12:45 PM
3/30/13
BW: idk

RE Upper
~60 degree Incline DB:
20sx12
30sx10
40sx10
50sx8
60sx8
85sx0,0 <---- Rage
60sx14 all reps paused

Josh Bryant Flashback:
Standing DB Press with 30s rest pauses:
60sx8,3,3
50sx9,4,3
40sx13,4,5

Rippetoe LTE:
20x8
40x8
60x8
Drop Set:
80x12, 60x15, 40x20

Rippetoe Curl:
40x8
60x8
Drop Set:
80x12, 60x12, 40x20, 20x25

Reverse-Flyes: 12.5sx20x3



Notes:
At first, I was really, really fucking pissed about the DB thing. Particularly because Josh did 125sx10... How in the fuck am I so bad at DBs? Eventually, I started getting really excited because I realized that there were sooooo many gainz to be made by pushing up my DB #s. For the rest of this training cycle, every single assistance exercise that I can get away with using DBs, I will use DBs. Pushdowns become Rolling dumbbells. Rip Curls become DB curls. Face Pulls become Reverse Flies. I might even do pullovers for Lats. Shiiiit.

All I know is that my DB strength is WAY out of line with my bench strength. Fixing that is only going to make me way stronger. Josh/James, who both bench ~50-100lbs more than me, only destroy me on two assistance exercises: pulldowns and dumbbells. I use fairly similar weights for flies, triceps, curls, etc. I can do about half of what Josh does for pulldowns and DB press/incline/flat. I think that says a lot.

Pretty pumped to find such a huge weakness even though I kind of already knew about it.

No videos because who the hell wants to see me doing 60s on incline?

Tom Narvaez
04-01-2013, 09:17 PM
4/1/13
BW: ???


http://youtu.be/hmrh6iBeSjk

SSB Squats:
65x10,8,5,3
155x5,3
205x2
245x2
295x3, add belt
335x3
385x3@8.5
425x0, became inconsolate
335x10@9.5

SSB Walking Lunges: 65x10x3,
Tried to add weight but it kept falling off and this pissed me off greatly. No, the clips don't fit the SSB.

GHR against Monster Mini: BWx10x4, all last reps paused

Reverse-Hyper: 5ppsx12x3, traction not resistance



Notes:
Tired of being small, weak, and fat. And sick. I'm not doing enough. I don't know what needs to change but something needs to change. It might be my diet. Maybe I need to eat cleaner. Maybe I need to take more multis to stay healthier. Maybe I need to start meditating to reduce stress. Maybe I need to visualize more. Maybe I'm not trying hard enough.

I don't know. I know I need to add some new habits if I want to go to the next level. I'm constantly losing ground lately. The frustration is nearly unbearable. I need to find a way to do more and to work harder.

On an actual training note, I think I'd really benefit from a nice round of singles and doubles with da skwat. My rep strength really isn't lining up with my max strength. I think I've spent too much time with 5s and above. More intensity is needed. I'll run this by Justin.

Tom Narvaez
04-03-2013, 09:38 PM
4/3/13
BW: 219lbs




http://youtu.be/se7a4Z_uIL8



DE Upper:
Slanger vs. Straight Weight:
225x3x8, did two sets with each finger on the ring, middle finger on ring felt strongest
I left my set-up in there on the very last rep so you can guys can see how I'm getting an even bigger arch than ever before with one little tweak. You'll know it when you see it. I accidentally didn't film my second set.

Paused Close-Grip Floor Press:
185x6, 205x6, 225x6, 225x6, should have gone to 245 on last one
we had to use mats because I was touching my chest with close-grip lol. 5'6", u mirin'?

Tricep Pushdowns: 50x12, 75x8, 85x8, 95x8, used some front delt
DB Chest Flyes: 30sx12x4, strict, last reps paused
Overhead DB Tricep Extension: 30sx12x3, strict
Lat Pulldown / Band Pushdown Supersets:
#1: Mediumx12 / Heavyx20
#2: Heavyx12 / Heavyx20
#3: Heavyx12 / Mediumx20
#4: Mediumx12 / Lightx20
All done with a lot of momentum and cheating because I am normally strict and wanted to go heavy

Notes:
Still sick. Still setting body weight PRs while sick. School is catching up to me already. I have been getting to bed on time, but my body just isn't used to going to bed at like 10pm. I'm not sleeping deeply and it is really pissing me off. I had to take a two hour nap when I got home today. I was lucky that I didn't have work.

It took me a while to get in the zone today. I felt better at the end of it than at the beginning. My shoulders are still FRIED from that Josh Bryant madness that I did on Saturday. I am really looking forward to Sunday. Should be some type of ME bench. Yay.

Justin said he thinks my TnG bench is now at 315. He also SSB Squatted 515x3 with just a belt. That makes me feel better about only getting 385x3 because this is a guy who can squat 650+ with wraps on a moment's notice on any given day. But I'm still kind of salty about those squats. Really looking forward to our next squat session. I'm going to fucking murder something or someone if it comes to that. It won't be Friday, but it should be Monday. And hopefully it is wrapped. I've got a serious fucking point to prove with da wraps.

Justin also said that my lower back is my biggest weakness and is holding my deadlift back big time. So, lower back is on the agenda for me apparently. Schweet.

Have a nice day.

Tom Narvaez
04-05-2013, 09:31 PM
4/5/13
BW: ???



http://youtu.be/wf4L_jpHsi8


Suspended Paused GCB Goodmornings:
65x3x5, oly shoes
115x3
155x3
205x3
245x3
295x3, add belt
245x3, reverse-rake shoes, infinitely better form, PC-dominant movements respond to the reverse-rake like no other
295x3
335x3
365x3
305x10, beltless

Dimel Deadlifts against quadded minis: 95x25,21 -- puked which caused me to miss the last four, was fucking pissed about it
GHR: BWx10x3

Eddie told me it was not in my best interests to do reverse-hypers today. So I didn't.


Notes:
I was pretty much determined to fucking destroy things today. I think I said that in my last entry. Got to hang out with Justin last night before his surgery and most of this morning/afternoon. We talked about a lot of things and, needless to say, I was very motivated today. Looking at the tape, it really looks like I should have taken another triple at even more weight. Everyone told me to call it, though. I finally beat Josh at something. He went to 335x3x2. Good thing Goodmornings are a contested lift... lol.

Everyone complimented me on my work ethic today. There is no praise that means more to me than that. Getting strong obviously has a lot to do with time, programming, blah blah, etc. but, at the end of the day, you can't choose your parents. Effort is volitional, though. Effort is controllable. To be judged favorably in terms of effort actually means something to me. Everyone is on an even playing field with effort. So, when I can work the hardest, I know I've done something that actually matters.

That said, I am really disappointed in myself for not getting those last four reps. That's disgraceful. I dropped the bar and ran outside to puke. Should have finished. In my wrestling/mma days, I took pride in never being broken by cardio. So, to have it happen now was a bit... disgraceful. That's the right word. You can be certain that I'll attack Dimels with a vengeance next time we do them.

I am wayyyyyyyyyyy behind on my macros today so I need to go be as fat as possible for the next few hours.

Have a nice day.

Tom Narvaez
04-06-2013, 05:26 PM
4/6/13
Prehab/Active Recovery
~20m cardio
LAX to shoulders, lats, traps
Roller to low back, hammies, hips
Banded dynamic stretches for adductors, hammies
Hip opening exercises that I stole from Duffin

Have a nice day.

Tom Narvaez
04-07-2013, 10:09 PM
4/7/13:
BW: 219lbs


http://youtu.be/rHJJgMl8K2c

Slingshot Singles:
135x3, add slingshot, belt, wraps
185x3
225x2
275x1
315x1
345x1
365x1, 50lbs PR

Neutral Grip DB Press:
30sx15
40sx15
50sx15
60sx13, 4 rep PR

Spoon Press:
40sx15
50sx15
60sx9

Tricep Pushdowns, very low rest:
20x8
40x8
60x8
80x8
100x3
80 to (near) failure
60 to (near) failure
40 to (near) failure
20 to (near) failure

DB Chest Flyes supersetted with Banded Face Pulls (no rest, continuous set):
20sx20 / 20 against red band
20sx20 / 20 against red band
20sx20 / 25 against red band



Notes:
Fantastic day. I PR'd everything. I last performed this movement on 3/3/13 and I got 315lbs at that time. It has been 35 days and my bench is up approximately 50lbs. I was instructed to "leave some in the tank" today and I believe I accomplished that. I think there was another 10lbs in there.

I love when people talk shit. I absolutely love it. Whenever my enemy is something other than apathy, I am going to dominate. Every single time.

People like to run their mouth about other people's character on the internet for whatever reason. I'm not sure why, but I'm not complaining. For me, it is just fuel. Fuel for my continuing success.

There are few better feelings out there than proving people wrong.

Tom Narvaez
04-08-2013, 09:49 PM
4/8/13


http://youtu.be/1lsffgK3h64

DE Squats against Light Bands:
Bar x lots
145 x some
145 x 2 x 3, add belt
195 x 2
235 x 2 x 2
255 x 12 x 2 (some sets missing)*
*I wrote 245 in the video because I always forget the damn bar is 55lbs

Sloppy DB Row (not full Kroc but certainly not strict): 85s x 12 x 3
Walking Sandbag Lunges: 3x10, these were way too fucking easy
GHR: BWx12x3
Reverse-Hyper: 2pps x 12 x 3, traction



Notes:
I am BEAT UP! Beat! Up! I desperately need a good night's sleep and some time off. Luckily, we have three days before our next lower body session. I'm going to be doing active recovery every single day.

Everyone started off this session really, really slow. All of us are beat the fuck up. We did three ME lower body sessions in a row AND we lifted yesterday. Today was not easy. My hips ache. My knees ache. My back aches. I ache. As the sets went on, I started getting more and more pissed about various things. I took my energy up a notch and so everyone really had to follow suit. I was happy with my effort on the last 3-4 sets or so. Mine were faster than Josh's which pleased me greatly. It may be competitive between us after all... If only I can overcome a ~70-90lbs bench disadvantage.. lol.

On a technique note, I am so glad we got some practice in squatting today. I have definitively proven to myself that thumbs around is better and that I should keep my head up. My power levels increase to over 9000 when these things happen. My leverages have really changed, too. It is getting hard for me to hit depth without significant weight on my back. Dat squat gut is nearing full activation again. This is both good and bad. It is good because it means my squat will magically go up 50lbs. It is bad because I'm getting fat again. Oh well. I told Justin I want to lean up after this meet and he is down with that.

And yes, I'm just as concerned as you are about the depth on some of these. I wore striped shorts like an idiot, but some of them are blatantly really, really high. Again, new leverages. I'm losing mobility in the hips/shoulders due to the fact that squatting was my primary mobilizer. Now, I squat very infrequently (in terms of competition stance etc.) So, I'll have to work on that. High squats are like murdering kittens in the powerlifting community and I don't want to be a kitten murderer.

Fortunately, I didn't procrastinate on any of my responsibilities this weekend. Outside of scheduled class time, work, and gym time, my schedule is wide open. I'm going to try and recover like a mother fugger. I need it bad. Real bad. This feels like the end of LP felt. Not good. Not good at all.

Have a nice day.

Tom Narvaez
04-10-2013, 08:49 PM
4/10/13
BW: 222lbs
I drank a shit load of water before I weighed in. I was soooo thirsty because I was sweating all night. I forgot I had to weigh-in. So, this is probably not my standard morning weight. Whatever.

DE Bench against Minis: 135x3x8, various grips, 1st reps paused

Incline DB Bench:
60sx10 @ 60 degrees
85sx4+60sx6 @ 30 degrees, no rest between 85s and 60s
85sx10 @ 30 degrees
85sx7+60sx3 @ 60 degrees, no rest between 85s and 60s
45sx10 @ 60 + 45sx10 @ 30 + 45sx~15 @ flat, no rest
Ya, so last time I did this, I got 0 on 85s. That memory stuck with me. Wasn't gonna happen again.

DB Chest Flyes: 25sx15x3
JM Press: 95x10x3

Skull Crushers against bands / DB Curls/ Lat Pulldown Giant Set:
30x20 / 25sx15 / 145 x 12
80x6 / 20sx12 / 145 x 6+6, lost my temper because I was being a faggot
80x6 / 15sx10 / 145x12, everything went better after I got mad at myself

Pushdowns to failure against bands: Red x lots + blue x lots, no rest



Notes:
Wore rehbands on my elbows for the entire workout. My joints are pissed, brahs. Pissed. I've been doing active recovery every single day. It's just been rough. I did everything in my power to get 9 hours of sleep last night. I did this successfully somehow despite a hectic schedule. Didn't matter cuz I had to take a nap when I got home. So, yeah, I'm still beat up. I haven't even gotten FULLY over this cold yet. Still some coughs and sniffles here and there. Crazy. It's been three weeks! Any time my body starts wanting 11-12 hours of sleep a night, something weird is going down.

Fairly good day at the gym. I took a few sets off though. I didn't mail them in, but the intensity wasn't there. I have this insane goal to have the perfect day at the gym. Essentially, it would be a day where I gave each and every single rep the focus, intensity, and concentration it deserved. Zero chit-chatting, zero phone checking, etc. 100% in the zone for the ENTIRE workout. It will happen someday and it is probably going to mean more to me than any PR ever could.

Also, I got a great compliment today. Justin told me that he's never seen anyone else make progress as fast as I have in the last few months. That means a lot to me. A lot. I'll leave it that.

Anyways... no videos because I didn't think any of this was worth videoing.

Have a nice day.

Tom Narvaez
04-12-2013, 10:54 PM
4/12/13
BW: 220lbs, <--- that's more like it



http://youtu.be/KR5bpeugL98
sorry about the last clip, my phone died. thankfully, mel was able to email me the vid. unfortunately, i had to convert it from her iphone format and i got this stupid as water mark as well as the inability to cut the clip without windows media maker throwing a hissy fit. it was more trouble than it was worth to fix it. you can skip the first ~30s of the last clip.


Squats:
55xlotsxlots
145x4
195x4
235x4
275x4
325x4, add belt
375x4, add wraps, and so it begins
415x4,4,4,1*,4
*fell backwards on set 4 because I retardedly tried oly shoes after using flats the whole workout; would've killed myself if I didn't get the last set so I did. Quitting is the most deplorable action/trait that a man can possess, IMHO.

Banded Pull Throughs: 3x15
GHR: BWx12x4
Rev-Hyper: 2ppsx12,12,15

Notes:
This is a log entry that I really don't want to write. I'll try to keep this straight to the point. This was a terrible workout. Absolutely one of the worst I've had in months. I can't remember anything this bad. I'm sure I've had worse but I don't remember them.

Back, knees, etc. were still not fully recovered. I felt okay and the weights were moving fine until I threw on wraps. Then everything went to hell. I just didn't trust the wraps. I fought them the whole time. I am an explosive squatter; I drop fast and I ascend fast. With the wraps, I changed my entire squatting style. Realistically, the main problem is that I was just being a huge puss. The pain was some of the worst I remember experiencing in a weight room setting.. ever. No, it WAS the worst I've ever experienced in a weight room setting. This distracted me because, again, I was being a puss. On some of these, I literally have like 5 second descents where I just kind of slowly fall into the hole and then randomly pop up from different points. Zero stretch reflex. Zero technique. Zero command of the weight. Just embarrassing. I honestly felt that I could moved 415x4 faster with zero wraps. That is how much I was fighting them.

It is very hard not to be negative about wraps at this point in time. This was a miserable session. Squats took like 3 hours just by themselves because of all the work involved with wrapping your shit up tight. I can't even imagine what geared guys go through. I don't understand what this has to do with being strong at all. That said, I know, to a degree, this is just my ego talking after a bad session. Everyone is going to be using wraps at my next meet and, if I want to be competitive, I not only have to use wraps, I have to get A LOT out of them because everyone else is going to do the same.

I just have to look at this like a challenge. It is like learning to squat all over again. Anyone who thinks you can just slap on some knee wraps and get 50lbs is a probably an idiot. It doesn't work like that at all. No body in the group had used wraps in several months and we all struggled. Just a shitty session. The shit-factor became an epidemic and it just wasn't solid.

In the end, this is good for me. Humility is a hard won ally and I needed some humble pie after the run I've been on. I'll figure this shit out. I always do.

Meanwhile, I'm going to sulk, hit my macros, and probably ice the shit out of my knees. Even right now, it still feels like they're wrapped. Cuts, bruises, swelling? Check. Check. Check. *sigh*. At least Sunday is bench.

Have a nice day.

Tom Narvaez
04-14-2013, 09:29 PM
4/14/13
BW: 221lbs


http://youtu.be/fO04jrOqd1k

3bd CGBP:
45x3
135x3
185x3
225x3, add 3bd, wraps
275x3
295x2, didn't psyche up, didn't give the set respect, spotter handed off real high
275x3, paused
285x3
300x3, endure and conquer

Dips: BWx2-3, no go because of my elbows, wanted a heavy set of 8-10
Pulldowns /w Triangle Handle: 3x15
Seated Rows /w straight bar: 3x12
Rolling Tricep Extensions: 25sx12, 35sx12, 35sx15, 35sx15
Banded Pushdowns: 3x20
Rippetoe LTEs: 20x5, 70x5, 120x5, easy but elbows wouldn't cooperate
Slanger Pushups: no go elbows

Notes:
This was actually a bad workout. I don't feel like it was because the main movement went well, but I did not get quality work on my assistance at all. I kept trying to do different things to hammer my triceps, but EVERYTHING pissed my elbows off besides band work. I'm just beat up, but I've got to find a way to make my elbows happy. I can't have workouts like this. This is the kind of shit that causes you to lose ground.

Josh and James worked up to 355 and 375 respectively. At the beginning of this training cycle, I was behind by ~100lbs on every bench movement. This might just be something I'm "strong" at, but it is nice to see the gap closing. I was down 70 and 110 on slanger work last week. However, ~5-6 weeks ago, I was down more like 100 and 150. This is good. I really have to get more out of my squat, though. I need it to carry me as it has in the past. Without posting a big squat, regardless of what anyone else does, I won't be able to meet my goals for this meet.

Justin was in today to do some squats. Eddie came in too. Everything is much better when they are there. Different atmosphere completely. When they left, things devolved a bit.

Ya, I guess that's that. I don't have a lot to say today for once.

Oh, actually, I think this Friday is going to be a near max deadlift single against quadded minis. Should be fun. If that is what we end up doing, I think I'll be looking for 405ish.

Have a nice day.

Tom Narvaez
04-15-2013, 09:22 PM
4/15/13
BW: ???


http://youtu.be/PsDcpzXdfy4

DE Squats against Light Bands (slightly more tension than last time): 275x2x12
Beltless Front Squats:
185x3
225x3
235x3
245x3
255x3
265x3
275x3, easy as fuu cuz

GHR: BW+20lbs x 8 x 4
Reverse-Hyper: 5 total plates x 12 x 3, resistance not traction

Notes:
I fucking DESTROYED 275. These are my slowest sets. I didn't really find the zone until set 8 or 9. I'm so pissed. My phone ran out of memory and terminated the film! Daaaaamn it! I just cleared it so I should be good for another year or so, lol. I had over 10 gigs of training videos stored on there... I think my sets looked the fastest out of everybody even in these first three and they only got faster. The squat belongs to me. That's my bish.

Hopefully I get to test my front squat one of these days. It will be limited by my upperback, of course. That said, I've never done 275 so easily and this was without a belt.

Pushed the GHRs and Reverse-Hyper harder than usual today because I felt good and the workload was low

Again, I felt REALLY damn good today. Joints were good. I was barely aware of my elbows existing. I went with a wide grip today just to be safe. It seemed to help so I'll probably keep doing it. I'm shocked that I just seemingly recovered out of no where. I've been operating in what I like to call a "recovery debt" and it just vanished today. Vanished. I could tell from the way I was moving the bar that my squat was on today. I would have been good for a PR. No question in my mind whatsoever.

Started to get excited about pulling heavy on Friday! I have three full days to recover. I can't wait. I got 345x3 last time with the set-up we are using. I can't wait to see how much I can beat that by. Just fucking pumped.

Have a nice day.

Tom Narvaez
04-18-2013, 12:56 AM
4/17/13
BW: 226lbs, Chinese food


http://youtu.be/fclbe6A2mwQ

Speed Bench to thin foam against doubled minis:
165x3x8, fastest ever

Cambered Bench, 4" Deficit: 185x10x3
Flyes against Reds: 4x30
Rope Pushdowns: 3x12
French Press: 20x20, 40x20, 60x20
Pushdowns to failure against Reds: 15,12,10
Curls: 20x20, 40x20, 60x20
Single Arm rows against Reds: 15,12,10,8 no rest

Notes:
Elbows still kinda suck. Much faster than 145 last week. Either my bench went up 30lbs in a week or I am actually getting faster. But speed work doesn't work cuz Mike T said so. Obviously, I must have just made a 30lbs jump.

Deficit benches are bruuutal. The 4" cancels the arch and then some. Last set was a legitimate 8 rpe. I bet my standard bench 3x10 is around 225 in terms of an 8. Gotta hit this bar more often.

Near max deadlift single against quadded minis on Friday! I would consider 365 neutral progress. I think anything above that represents me getting stronger than I was when I hit 345x3 against the same set-up. Josh said you can about ~130lbs to get an idea of where your deadlift is at. So, naturally, I'd really like to get more than 365 to feel good about 5+ at the meet.

Tom Narvaez
04-19-2013, 09:16 PM
4/19/13
BW: ???


http://youtu.be/OZU-OAleL6o

Conventional Deadlift against Quadded Minis:
135xseveral
135x1,1,1,1 or so, added quadded minis
185x1,1,1
225x1,1, add belt
275x1,1
315x1
365x1
405x0

Three weeks of training completely wasted because I took an overly aggressive jump and got impatient with my set up. My back feels like shit and it will take forever to recover from this miss.

TnG Sumo: 135x10, 225x10, 315x10
GHRs: BW+20lbs x 15,12,10
Reverse-Hypers: 5 total plates x 15 x 3, traction but pushed hard

Notes:
I'm trying to figure out how this could have possibly happened. I've racked my brain and all of the short cuts I've been taking are the first place I have to aim my efforts.

1) Diet
My diet has been shit. You know the standard knock against IIFYM where people say, "Oh, well what if I just had whey, sugar, and oil." That is basically what my diet actually is. I get ~300g of protein a day from milk and shakes. The rest of my calories come from fast food garbage. Garbage in, garbage out. I need to begin eating like a bodybuilder. This could be one reason my sleep has been erratic and my recovery isn't where I want it to be. No more fast food or toxin of any kind until after the meet. I'll re-evaluate at that time to see if it made any difference.

2) Being social
At some point, you have to make a decision between being liked and being a winner. I choose to win. I am going to be making liberal use of my headphones from now on. Unless someone taps me on my shoulder to explicitly get my attention to say something, I am going to blast something at all times. I cannot afford to talk about what happened on fucking Game of Thrones, I can't expend the mental energy to discuss gun control, I really don't give a fuck about the news or what is going on in the world right now. I cannot afford to spend energy on these types of things while I'm trying to WORK. It is nothing more than distraction. Period. I'm at the gym for one reason: get better. I do just fine on the main lifts, but then the sessions devolve into talking during the assistance stuff.

3) Haphazard Mobility/Active Recovery
I need a legitimate protocol to follow. I don't know that I will begin this immediately because I need to implement more important changes first, but this definitely has to happen. I can't just foam roll, stretch, and hit the hot tub when I'm motivated to do it. I have to have a routine to go through. Everything else is a shortcut.

4) Taking a break during assistance
This mostly comes down to talking to people after the main lift. Everyone tends to relax after the main lift. They want to down the intensity and take a mental break after the main lift. I don't. I never have. I never will. If I'm going to do something at all, I'm going to work hard at it otherwise why would I do it? If it isn't important enough to focus and try my hardest, it isn't important enough to do at all. This comes back to headphones.

5) Complacency
PRs are bullshit. Compliments are bullshit. Moments happen one at a time. It doesn't fucking matter if you set a PR last session because now it is this session. It doesn't matter if someone said you worked hard yesterday because yesterday is over and done. I've been listening to too much positivity lately. Gotta drown that nonsense out. As a sub-300 bencher and a sub-500 puller, I'm clearly NOT working hard or making great progress despite what ANYONE says. The iron never lies and that is the only speech I need to be listening to.

I'm sure someone is going to tell me that I'm just being impatient or something that I will ignore anyways, so I'm just letting you know in advance that I'm not hearing that shit. Not at all. Not right now. Don't bother. When I ask myself could I have gotten that rep, bad form and all, if I hadn't been taking these short cuts, the answer is yes a thousand times over. I cannot be convinced otherwise.

Have a nice day.

Tom Narvaez
04-20-2013, 01:22 PM
4/20/13
BW: 225lbs


http://youtu.be/-BvLq1PGgkE

ME Bench, Paused doubles:
45x2xseveral
135x2x2
185x2
225x2, add belt, wraps
255x2
275x2
285x2

Feet-up, flat-back, narrow grip Bench (no supportive gear):
185x8, paused
205x8, paused
225x6, paused
225x6, tng
~20" grip

Dips:
BWx8, no elbow pain!
BW+dip beltx8
BW+25x8
BW+45x8, last rep hard

1-Arm Band pushdown to failure:
~50 each side (one set)
~80 both together (one set)

Slanger close-grip pushups:
3xfailure, low rest, I was getting mid 20s or so

Seated Hammergrip DB Curls:
20sx15
30sx15, kinda cheaty
25sx15, perfect

Face Pulls:
Red band x 25 x 4



Notes:
Not worse than I expected and not better than I expected. Considering the conditions, I'm okay with this. I got terrible sleep last night because I still had a shit load of JACK3D in my system when I went to bed. My lower back is destroyed from missing a deadlift. I never lift in the morning and always feel weaker when I try. Elbows feel nice and healthy, though.

Assistance was a mixed bag. I allowed myself to get involved in too many lifting conversations. It is hard for me to resist pontificating about programming, form, etc. particularly when people ask my opinion on things. This is gonna be a hard change for me to make. Even for someone who is thoroughly capable of anti-social behavior, it is really hard to ignore my friends.

Still butthurt about that deadlift. My lower back is pretty fucked up. I think we are speed pulling on Monday and then doing wrapped, heavy squat doubles on Friday. Considering it usually takes me 2 weeks to recover from deadlifts I DON'T miss, I'm going to have to recover double time to make sure I'm ready for Friday. Looking forward to the challenge, though.

I'm going to have to do some MAJOR work on my squat because everything else is farther behind right now than I thought it was.

Almost forgot...

Have a nice day.

Tom Narvaez
04-22-2013, 09:16 PM
4/22/13
BW: 220lbs, strong fluctuation

Speed Squats: 245x2x12, kind of slow because I couldn't care and didn't try

Beltless, SS Style Squat Pyramid, no rest besides plate changing:
55x5
105x5
145x5
195x5
235x5
285x5
235x5
195x5
145x5
105x5
55x5
Didn't get anything from this besides a horrible pump in my lower back.

GHR + Reverse-Hyper Superset: BWx10 + 5 total plates x 10 x 3
Probably put more effort and concentration into this than anything else the entire workout.

Muscle Hang Power Clean:
95x5
135x5
185x3
205x1
My theory was that doing something fun might lead me to be a bit more productive. This wasn't fun or productive.


Notes:
Head hasn't been straight for 10+ days or so. I don't want to write any more about it than that.

Won't bother with vids.

Have a nice day.

Tom Narvaez
04-24-2013, 09:46 PM
4/24/13
BW: ???

DE Bench against minis: 135x3x8, various grips, fast, focused, fun, but I still hate speed work a lot
30 Degree (might be 45) Incline DB Bench: 85sx9,8,8, not a PR but lots of effort
JM Press: 135x8,12,15
Strict Pushdowns: bands are stupid and I will try to avoid them at all costs
20x15
40x15
Drop Set: 60x15 + 40 x 9 + 20 x 9

DB Side Raises: 12.5sx12, 17.5sx12, 20sx12
EZ Bar Curls: 75x8, 95x8, 115x8, did these with a plate, I'm gonna go for 135 for reps on a regular bar next Wednesday
Banded Facepulls: 3x25, no more bands, i don't like them because you can't progressively overload

Notes:
Finally broke my slump and got back on track. This wasn't a PR day but it was the best workout I've had in as long as I can remember. I was focused and worked very hard on nearly every set. This is something that hasn't happened in a while. I prefer judging my days by how hard I work versus PRs. PRs are a result of working hard in the past; they don't really indicate how you actually did that day (to an extent).

Friday is wrapped squats for a max triple. I'm nervous because my back is fucked up a bit from that deadlift miss. I actually tweaked it a little and it hurts. Not sore hurt, but pain hurt. Gonna do everything I can to recover. Been icing/heating while watching NBA playoff games. Gonna continue that tonight. My goal is 465x3 which will tie my best set done without wraps. I'll allow myself to be happy with 465x3 if it is fastish and easyish. I know I should be doing way more because my PR is 445x5 without wraps, but it is what it is.

I've made my opinions known in terms of squat programming. I don't like speed squats for me personally because I'm already fast. I'm faster than everyone besides Justin. Even the dudes that lift more than me can't move 225 against bands as fast as me. I really want to do some ramped 5x5 workouts. NOTHING works better than that for my squat. NOTHING.

After this meet, I am going to learn how to cut weight. 198 is my weight class going forward. I'm going to do my best to hold myself into a specific range and just slowly recomp over that range. That range will be 200-220. My logic on this is that if Ed Coan came in as a light 242 without cutting, I have zero justification to ever be above 220. Also, Duffin and Dan Green are 5'10" and cut from ~240ish to 220. They both total over 2000 and are 5'10". Factoring in my height, 198 is my long term weight class. That is just what makes the most sense.

I don't think I'm gonna bother with vids because who really wants to see speed day? No one.

Have a nice day.

Tom Narvaez
04-26-2013, 09:44 PM
4/26/13
BW: 223lbs


http://youtu.be/mTyz8j1SFqY



ME Squat triples /w wraps:
55xlotsxlots
105x3, idk why i did this
145x3x2
195x3
235x2
285x1
325x2, add belt
375x3, add wraps
415x3
440x3, RPE 8

Beltless SS Style Pause Squats: 145x3, 195x3, 235x3, 285x3x2
Paused GHRs: BWx12,10,8
Reverse-Hyper: 4 plates x 12 x 3, resistance not traction

Notes:
I'm going back to the Tom diet. This is a diet where I basically only eat protein shakes early in the day and then eat all of my food at night. On off days, it is basically steak ad libitum. On on days, it is carbs or sometimes it is wings. I simply cannot adhere to the bodybuilding shit that J wants me to do. I can't eat chicken breast and rice all day. I also like this diet because all I have to do to manipulate my weight is add/subtract days where I eat carbs. This makes it a lot less complicated and stressful than trying to pinpoint macros. When I prep for a bodybuilding show a few years down the line, I'll be more neurotic about it. While I'm bulking? Na, no thanks. I gave it ~10 weeks. That is enough time in Tom world to evaluate something and say whether or not it is good. This is not good. At least not for my personality.

Let's talk about squats. I am not really mad with the result today. This is kind of what I expected. By the time I got to 440, it had been 2.5 hours. My back was cramping, my JACK3D had worn off, and another set just wasn't in the cards. I probably need to make jumps more quickly in the future so I can do more sets at heavier weights.

This said, I really hate everything about how we've programmed squats this cycle. I hate speed squats for me personally. I'm fast as fuck. In the first place, I am naturally explosive. Speed squats bother me for two main reasons: a) I squat 145, 235, and sometimes even 325 faster than both James and Josh. James squatted 535x3 today and Josh went to 465x3. Both with some in the tank. I just can't help but feel this shit is a waste of my time. Secondly, this is the first time this ENTIRE cycle I've had more than 415 on my back with the exception of safety bar squats where I missed 425. This is just not enough intensity. Speed squats are supposed to drive the squat and keep volume up when we are doing things like DL, GM, etc. on ME day. For me, I don't think they do. I'm used to WAY more squat volume than these guys are. And I don't think they don't make me faster. I'm already fast. If I had done this my way, I'd be over 440x5 WITHOUT wraps by now. I'm not sure where my deadlift would be, though.

There is a lot of things about Westside that are really cool, fun, and effective. Speed squats, to me, just aren't one of them. I love speed pulls. I'm undecided on speed bench. I love the bodybuilding assistance stuff we do for bench and I believe it is absolutely crucial the progress I've made. I hate the lack of competition lift volume and I believe, specifically with regards to the squat, that this is the main reason I haven't made as much progress as I could of in the face of gaining 30lbs of body weight. I also really wish we had the leg press in the gym by now. It is still sitting in my garage because of some people still not paying and other things. I feel like I'm going to do leg press pretty much every lower workout a la GHR and rev-hyper. Lunges are bullshit for my quads. Even front squats and high bars really challenge my upperback more than anything due to my short torso. More leg pressing would have helped my squat in this cycle. Anyways, going forward, I hope I can convince everyone to do more squat volume. I know it works. I know it works better than speed squats. Bothell Barbell (ha!) is proof that squat volume works for a long, long time.

Have a nice day.

Tom Narvaez
04-28-2013, 09:22 PM
4/28/13
BW: 218lbs, you lose water fast without carbs


http://youtu.be/8SlWuSxCqy4

ME Bench
Paused POR Floor Press vs. ~100lbs of chain:
45xlots
45 + 100c xlots
95 + 100c x3
135 + 100c x3
185 + 100c x3
205 + 100c x3
225 + 100c x3
245 + 100c x3
260 + 100c x0, competition grip
255 + 100c x1?, POR, josh likes to put his hands on the bar and then say he didn't help
185 + 100c x12, this was my max triple on 3/10 at 207lbs body weight
Guess I just blew my wad on the triples or something, lack of carbs perhaps

4" Cambered Bar Bench:
135x6
185x6, last couple paused
225x4
205x6, last two paused
225x5, baaaaarely missed the last one at the top

DB Chest Flyes: 15s x 3 x 20
Rope Pushdowns with a twist: 20x15, 40x8, 30x12, very strict
Chest-to-bar Chinups: BWx3, hurt my shit too much
Pulldowns: 3x15 strict with an unknown amount of weight

Notes:
Really great day in the gym. It was Eddie's last day before moving back to NJ and it was just a great atmosphere. I love when he is there because he trains with the same intensity that I do. Everyone else kind of feeds off of me and they all want me to go first to set the tone. Not the case with Eddie. All of my best workouts have come with Eddie spotting me. Glad to FINALLY be back on track in terms of hard work.

We need to do more VOLUME REP WORK. That is where the hard work comes. I feel like working with triples all the time doesn't build strength as much as it does test it. When the other day is speed work, it is like there is nothing to push yourself on except the assistance. I like being able to work hard on REP stuff. That is how get strong IMO.

I can't have carbs till next Friday. Feels like I'm withering away already. I'm so much smaller even just going from 223-225 morning weight to 218. Sucks.

Not looking forward to Monday because... speed squats. Oh well, I'll find a way to care about it somehow.

Have a nice day.

Tom Narvaez
04-29-2013, 09:21 PM
4/29/13
BW: ???


http://youtu.be/7SWlvcrvy8w

DE Squats against minis:
265x2x12, inconsistently deeper but slower
narrowed my stance, but i probably should just stay wider and improve my mobility a little bit instead

Front Squats: 135x3, 185x3, 225x3, 245x3 all easy but no gas in the tank
GHR: BWx12ishx3
RevHyper: 5plates x 12 x 3

Notes:
Got four hours of sleep last night. Just couldn't sleep because the stimulants are stronger when you don't have carbs or a full stomach. I took 3 scoops of jack3d around 5pm and couldn't sleep till 3. Very frustrating. The combination of being without carbs and sleep made it so that I had absolutely nothing left after speed squats.

Man, it is really hard to suspend your disbelief and just put your heart and soul into something. I just don't believe in speed squats for me personally. I just don't think it is working. They hurt my joints, they change my form (for the worse, IMO), and I hate everything about them. I miss the days of just getting under a bar and doing work. Man, sometimes I just wanna say fuck all this band, chain, special bar, assistance style of training. I just wanna squat, bench, pull, press, chin, dip, etc. The basics. Push the basics for PRs.

I have made some great bench gains and probably some decent deadlift gains as well this training cycle. Nonetheless, I just feel like I'm not getting the return I deserve. I work so god damn hard. I've been eating. I've been doing recovery. And the results just aren't there. It is frustrating because I've been down this road before and I know how to move my squat. It isn't DE work.

At the end of the day, I've just got to trust the people who are coaching me and lifting with me. It is hard because I will always value my own voice the most, but it is the position I've committed to up until June 8th.

I just wanna do some straight weight 5s though, dawg. You feel me?

Have a nice day.

Tom Narvaez
05-01-2013, 09:10 PM
5/1/13
BW: 217lbs


http://youtu.be/_bf0SHptblw



DE Bench against minis: 155x3x8, not that fast except last set
DB Bench: 85sx8,8,10, no carbs at all
Cheat Curls: 20x5, 40x5, 70x5, 90x5, 110x5, 135x5, YEAH BUDDY LOL
Rip LTEs: 20x5, 70x5, 120x1, no gas in the tank
Widegrip Latpulldowns: 50x8, 90x8, 140x8, 160x8, idk if the sled weighs anything
Band Facepulls: 3x12 against reds

Notes:
There is just nothing there right now. Brb doing volume work with literally zero carbs in system. lol. I will break this madness on Friday.

I figured out a way to cope with speed work. Basically, I'm just going to try to conserve energy and recover on these days. I'm not saying that I won't work hard, I'm just not going to psyche-up until the last set. I'm going to use it work on technique instead. Then, I'm going to go pretty damn heavy on all my assistance that day: 5-8 rep range fo sho. I'll do 12-15 on the heavier days. It'll work out nicely.

I mean shit, not a lot to say today. Watch my curl vid. Seriously considering disqualifying myself because I didn't wear gloves. The rest was pretty good.

Have a nice day.

Tom Narvaez
05-03-2013, 10:24 PM
5/3/13
BW: 217lbs


http://youtu.be/U9W-vU1Gko0

ME Wrapped Squat:
55xlots
145x3
195x3
235x3
285x3
325x2
375x1, add belt
415x1x2, add wraps
435x1
465x4*, depth not good enough and i should have had more reps but i fell back
*PR without wraps is 465x2 at ~230lbs. So, IDK, this is kinda close to a PR, maybe?
Nonetheless, this is my best squat set in nearly a full calendar year.

Buffalo Bar Paused Squats:
145x3
235x3
325x3, add belt
375x3, last one paused for 5 seconds, not that hard

GHR:
BWx8x2, all reps paused
BW+Women's barx7, last one paused

Reverse-hyper: 5 plates x 12,15, resistance not traction

Notes:
TIME TO EAT. TIME TO EAT. HAHAHA FAT KID GETS TO EAT. OLIVE GARDEN, BAYBAY!

I'm sure some of you expect me to be happy about 465x4. Don't kid yourselves. It was very vindicating, though. My motivation had been very, very low lately because of my squat woes. Now, it is high again. Because there is lots in the tank. And next week is the last week of s___d squats (I refuse to speak their name).

And yes, my IPF homies, I know they need to be deeper still. I'll keep working on it. I think I'm going back to da Oly shoes after this meet. Or I'll just really focus on mobility for a bit. One or the other.

Have a nice day.

Tom Narvaez
05-05-2013, 09:05 PM
5/5/13
BW: 217lbs


http://youtu.be/qGih60ekHvU

ME Bench, Paused Triples, 3x3:
45xlots
135x3
185x3
225x3
250x3
275x3,3,2*, max grip
225x10, pinkies inside ring, very embarrassing but what is there to do but get stronger?

*I actually think I could have ground out the last one. I tried to get cute and pause the last rep for like 3 seconds just to leave zero doubts (also because I jumped a few commands during set 2). Some weird ass shit is going on with my right arm. It feels like my shoulder rolls back and then I just have no base to press from and I can't get it. That is how I've been failing lately. And it is actually at the top. Not at the bottom like usual. Very annoying. Gonna do a lot more triceps in the lead up. Lots of wide girp dirps and oly purses. Also, really gonna focus on tucking as much as possible. Not necessarily because I think it is the way to bench the most, but just to get that shit stronger so this weird sticking point thing goes away. Never missed a bench at the top before. Bizarre.

Tricep Death: /w 135, needed 8 more reps to finish, should have done better, wasn't focused enough

Dips:
BW+Beltx8
BW+25x8
BW+50x8 to failure + drop set with BWx2
Gonna push these more because I feel they really hammer the triceps all good n nice.

Widegrip pulldowns:
140x8
160x5
140x12

Seated Cable Row:
100x12,12,12, too light and very low rest, more next time

Ran out of time but wanted to do curls/flies too.

Notes (technically MORE notes):
I'm gonna start doing backoffs on pretty much every ME workout. Just because no one will tell me I can't, they add the volume I so desperately want, and they kind of give me an idea of where I'm really at. Ya dig?

I could tell during warmups today wasn't gonna be a BEAST mode day. In fact, today was what I'd call a BLEH mode day. It wasn't BITCH mode. I was doing all the right things, executing my rituals, getting my mind where it was supposed to be, but that extra 2-3% that comes from truly activating BEAST mode just wasn't available to me today. I'm reticent to blame the lack of carbs, but that might be it. Gonna have to learn to deal with it. I took 25g of carbs preworkout so I doubt that was really it, but maybe.

Next week is fucking speed work and I want to fucking kill myself already. I'll do my best to make it worth my time. We are pulling a heavy double against reverse bands on Friday which should be really, really fun. After that, I'll do a back off with 405 to see approximately where I'm at. Next cycle, I really want to focus on doing more sumo work. For some reason I just really believe it is better suited for my dimensions than conventional. And all I care about is NUMBERS. Numbers are all that matter to me. Winning is all that matters to me. So people whining about how sumo is a trick lift blah blah blah can kiss my fat ass in advance. JK, I still <3 the textbook brahs. But some of you can still kiss my ass regardless.

Time to get fat.

Have a nice day.

Tom Narvaez
05-06-2013, 11:24 PM
5/6/13
BW: 218lbs

DE Squats: 285x2x12 against reds
Paused GHR: BWx8,8,12
Reverse-Hyper: 5 plates x 12,12,12, traction not resistance

Notes:
Speed squats weren't really that fast except the last one. I haven't actually watched the footage to be honest. I don't care to. I felt like ass. My hips and knees were on FIRE throughout the workout. Nothing was in the gas tank afterwards. Really hate DE squats more than anything.

Motivation, energy, fucks given, etc. were all very low today. I soldiered through it anyway and didn't give in to negativity. I made a point not to bitch about it. In any case, this was not a great workout by any means. However, I'm actually glad that I didn't try to do some extra shit to save it. I just opted to recover instead.

Also, thanks to work, I missed a chance to go to Aberdeen tomorrow and squat with the Seaths. Instead, I did speed squats. LAAAAAAAAAAAAAAAAME. sooooooooooo LAAAAAAAAAAAAAAAAAAAAAAAAAME.

GRRRRRRRRRRRRAGGGGGGGGGGGGGGGGHHHHHHHHHHHHH. Idk what that means either.

No vids. You know why.

Forgot one thing... This was the LAST speed squat workout of the training cycle. SWEET BABY JESUS, HALLELUJAH!

Have a nice day.

Tom Narvaez
05-08-2013, 08:22 PM
5/8/13
BW: 219lbs, dat wing night

Speed Bench to thin foam against minis:
165x3x8, very speedy, feltgoodman

Seated DB Press (upright):
25sx8
40sx8
60sx8
85sx2, had maybe 3-4, but this wasn't supposed to be ME
60sx12,12
Gotta get a bit stronger before the 85s are realistic on this one I guess

Paused DEEP DB Flyes:
25sx12x3, mostly just wanted dat stretch, feltgoodman

STRICT Pushdowns:
20x8
40x8
60x8
80x8

STRICT Competition-style curl (paused):
20x8
40x8
60x8
80x8, had a little more
I think it is pretty gangster that someone actually did two plates on this movement

Notes:
That is all. Feeling crappy lately. I probably need to give up this backloading experiment after the meet and just fucking count every single day. I really don't want to do that because I like eating out so much. It is a huge part of my life. Maybe I'll just backload everyday but make them smaller or something. That is what my buddy Eddie does. We'll see how it works for him as a fellow powerfatty.

Now is not really the time to think about post-meet things, but I'm just going to put some thoughts down and then table the analysis for later. I really want to drop 20-30lbs of fat rather than move up to 242. My body composition is WAYYY better than it was last time I was ~220, but I'm still pretty damn chubby. I'm basically skinny-fat. It's not cool, bro. Not cool at all. I kinda wanna do a Lilliebridge style programming while running something RFLish:

Bench:
Week 1: 2x5,1x5+ tng narrowish bench, heavyish assistance
Week 2: 1x3 paused competition bench, lightish assistance

Squat/Deadlift:
Week 1: 5x5 ramped narrowish squat
Week 2: 15x1 speed deadlift
Week 3: 1x3 wrapped competition squat
Week 4: 1x1 deadlift, maybe some front squats

TMI.

I don't like Westside. It isn't the speed work alone. I just don't like it. The variations. The frequency. The speed work. I do really like the assistance, though. I love working with the team. And I honestly appreciate being able to be coached by a guy who has already walked the walk. Nonetheless, I just miss doing my own thing. I think I'm pretty much uncoachable as an athlete. I will always prefer my own way and believe in my own way the most. We'll see. J and the rest will probably convince me to swallow my pride and do it their way.

Today's "backload"... Oh hell. Let's just call it what it is. Today's binge will take place at home because I've been eating out way too much lately. Gonna eat pretty much every leftover in the house and tons of popsicles. Gonna be intredasting.

NO VIDS.

Have a nice day.

Tom Narvaez
05-10-2013, 09:21 PM
5/10/13
BW: 216lbs, 20lbs in 11 weeks, you hear that Kyle?


http://youtu.be/dpPbfGsErHo

ME Pull
Reverse-Band Deadlift (70lbs off at bottom, deloaded at top):
245x1x2-3
335x1x2
425x1
475x1
515x2
535x2

Fell forward on 535. and the bar actually went down for a bit, but I saved it. My second rep at 535 was garbage, I need to wait for the whip. I can't go all Kyle on these, turtle up, and abandon technique. That is not the Way of Tom.

Sumo /w straps:
335x3 /w reverse bands, not enough room to stand wide
245x3, begin straight weight
335x3
385x9, probably had more, old PR was 370x8 and that was fresh

GHRs:
20lbsx5,5
30lbsx12
gonna work up to using an actual bar and plates on this because someone said something dumb about GHRs that I didn't like

Reverse-Hyper: 4ppsx12,12,15, resistance not traction

Notes:
That was it. Pretty good day, I suppose. I like doing straight weight for reps. It invokes the spirit of 531. Feelsgoodman.

Theoretically, I pulled AT LEAST my old max for a double. The bar stayed on the ground with 70-75lbs. I did 535. Pulled 463 at my last meet. So, my deadlift seems to be up at least some. This is with a deadlift bar though. I don't know how these Westside movements translate to reality so don't ask me. James pulled 655x2 and he has gotten 600/621 at his last two meets. Not exactly inspiring in terms of what I can hope to pull at my meet. 500 looks good to fall, but I don't think I care that much. 500 is a shitty deadlift when you squat as much as me and have been training as long as me.

Um, time to celebrate FAT day.

Have a nice day.

Tom Narvaez
05-11-2013, 02:43 PM
5/11/13
BW: 218lbs


http://youtu.be/VcH3HO1AFks

ME Bench
Paused Slingshot doubles:
45xlotsxlots
95x2, tng
135x2
185x2
225x2
255x2
275x2, felt like ASS because of quick turnaround and deadlifting day before
315x2, add sling shot, begin pausing
335x2
350x2, tng, went for 3 because i forgot to pause and was just being a dumbass
275x12, tng slingshot, very, very angry

Strictish Widegrip Pulldown:
140x5,5,12, last set cheated very hard, just shows how fucked my back was that 5 was hard strict, I usually get 12

Rip LTEs:
20x5, 40x5, 70x5, 90x5, 110x5,5,10

Notes:
I have no idea how I got so little accomplished in like 2 hours of work. I'm trying to think if I did something else I'm forgetting about, but I don't think so. Wow. What the fuck?

I'm very frustrated with myself. Just not enough consistency. If there ain't no such thing as a half-way crook, there sure as hell aren't any part-time beasts. This training cycle just hasn't been good enough. There is no specific thing to point to. I just know it in my heart as dumb as that sounds. This is not the level of effort and dedication that will get me where I'm trying to go.

There have been too many days where I've taken reps or sets off. There have been too many times where I complained about things rather than just working hard regardless of my beliefs about what I was doing. Too many times I've skipped BCAAs, fish oil, creatine, etc. Too many times I've only gotten 4-6 hours of sleep.

I feel like I'm close to the next level, but there is a ceiling I just haven't broken through yet. Just gotta be more consistent. Honestly, it just comes down to being hungrier. I have to want it more than everyone else and outwork them, not by a little, but by magnitudes. I believe that I can do it, but I just haven't to this point. I'm going to re-evaluate my sources of motivation and see if I can't strengthen that foundation.

Damn, I'm really fucking looking forward to having Justin back in the gym ASAP. I inspire everyone that I train with, and I definitely set the emotional tone every single workout, but, sometimes, I really need someone who knows how to push ME instead of me pushing everyone else.

I'm up to the challenge.

Have a nice day.

Tom Narvaez
05-14-2013, 08:22 PM
5/14/13
BW: 218lbs


http://youtu.be/3ClebBFWsHE

RE Squats:
55x5xlots
145x5
195x5
235x5
285x5
325x5
375x5, add belt
415x5 @ 7-8 RPE

GHR:
BW+45lbs x 12, 10

Notes:
That was all. We're on short rest. Friday is max double /w wraps so it wasn't prudent to do anything crazy today. Plus I have a pizza party to host. Fatties gonna fat.

5s ARE FUCKING AWESOME.

Have a nice day.

Tom Narvaez
05-15-2013, 10:16 PM
5/15/13
BW: ???




http://youtu.be/K_eynRmzgJk



RE Bench: 225x8,8,13, old pr was 10
Dips: BWx8, 25x5, 50x5x3
Pushdowns to failure: 50x16
Chingrip pulldowns: 180x5x3
Strictish EZ Bar Curl: 70x13
Reverse Flyes:
12.5x20,12
5x20, each rep paused at top, last rep held till isometric failure

Notes:
Wasn't full beastmode on bench today. Just a lot stronger than before. I think my bench form is the best it has ever been. Starting to look like a piston. The next ingredient, the next piece of the puzzle, is learning and forcing myself to tuck and flare properly. J says the weak point is now triceps. Gotta do more tricep work and also more things that force tucking. CGBP, bench with bands around elbows, slanger (less so) etc. Pretty cool that the off the chest thing is gone now.

I was scheduled to do 245 but things didn't feel right and I only had like an hour to lift. Gonna do 250x6,6,6,6+ next Wednesday. Will most defo be looking for 10. I was stoked to get 13 because only last Sunday I got 275x12 /w the slanger. I was in full RAGE for that set. Granted, my back was TOAST that day so it might not compare perfectly, but, if the comparison does hold, my slanger bench is less than 50lbs ahead of my regular bench. And I've done 365x1@10 as well as 350x2@9.5. Feeling good about my chances to nail 315 at the meet.

I feel really damn good right now heading into the meet. It is crunch time and I feel like I'm going to squeeze some more gains in the last few weeks. Just have that positive feeling that things are going my way.

This Friday is wrapped doubles. J said I have to do 485x2 and make it easy before I'm allowed to go 505 so we'll. Then, Sunday is gonna be heavy TnG singles. Hoping to lock up 300 and 315 as gym lifts.

Have a nice day.

Tom Narvaez
05-17-2013, 09:57 PM
5/17/13
BW: 217lbs


http://youtu.be/fxQadviEryY

ME Squat doubles /w wraps:
55xlotsxlots, on short rest and not fully recovered
145x2x2
235x2x3
315x2x2, add belt
415x2, add wraps
445x2
475x2, (PR)
505x2, (PR)*
*got on my heels, butt drifted back, knees collapsed on rep 2, think I had 3 though

GHR /w knees fully on pad:
BWx8,8,7, much harder and better this way, J says will these help with knee drift

Reverse-Hyper: 4 plates x 12 x 3, traction

Notes:
Set dedicated to Justin Randal. Great coach, better friend.

This is why I even lift. Feel a bit vindicated. I know 505 is a mediocre squat for a 220, but I just feel like this is validation that my style works. Everyone always wants me to calm down, stop being so extreme, etc. but here I am in position to nail a ~2.5xBW squat after less than 2 years of training. Not changing shit for nobody and I'm really, genuinely happy to have found a group that doesn't want me to.

Gonna enjoy this for today and then it'll be back to finding reasons why it wasn't good enough.

Have a nice day.

Tom Narvaez
05-19-2013, 10:06 PM
5/19/13
BW: 217lbs


http://youtu.be/nsKT02dC-pU

ME TnG Bench:
45xlotsxlots
135x2x2
185x1x2
225x1
275x1
300x1
315x1@9, yes, really, seriously. Huge bro bounce, though.

Flatback CGBP:
225x5, SS technique
225x5, OHP grip
225x5, fingers on knurl (true CGBP)
225x5, CGBP with feet up, last rep paused
225x8, CGBP feet down, not even close to failure
^^needed more volume cuz it was a tng singles day and I just wanted to prove to myself that all the homos who whine about huge arches being illegitimate etc are crying over nearly nothing. could have gotten 10+ with ease if I was fresh. no textbook brahs, I'm not talking to you. you don't dismiss arched benches completely, you just dont agree with them. theres a big difference.

Strict Overhead Press:
45x5
95x5
135x5, add belt
155x5
185x1@8-9 (PR), 135x8 (drop set), nearly zero layback

Rip LTEs: 120x5x3
Seated Hammer Curls/Reverse Flyes Superset: 3 sets 15-25 of each, no rest

Didn't do back work because I am going to convince everyone to let me pull tomorrow.

Notes:
315 is a pretty big milestone. It was really cool to finally hit it. Ultimately though, I have Brandon Lilly's voice in my head:

LS: "What's your best squat?"
BL: "750".
LS: "How much do you weigh?"
BL: "265, 270. Competing at 275."
LS: "Well that's not going to cut it, is it? I have 181s that squat that".

And that's how I feel about these PRs and this meet. This is just base building and the numbers don't mean SHIT. It is all about building habits right now. Diet, work ethic, intensity, focus, technique, etc. 315 isn't a competitive bench in ANY weight class save like 123/132. So, in the grand scheme of things, with my goal set, I don't give a fuck. I'm still the smallest, weakest lifter in the gym. Satisfaction isn't an ally. I have a long, long ways to go before I can even think about getting somewhere. Justin totaled 1500 in his first meet in the USAPL. James was within 100-150lbs of that as well at 198.

Back to the fucking grind. Just the way I like it.

Have a nice day.

Tom Narvaez
05-22-2013, 09:33 PM
5/20/13
BW: ???, forgot to weigh-in


http://youtu.be/s937LufFsMk

RE Conventional Deadlift:
135xlots
135x5, knew right here that today was not a great day
245x5, wtf slow as fuck
295x5, add belt
355x5
405x5@8-9

GHR /w knees ON pad: BWx5,10,10, first set was way too close to the pad
Reverse-Hyper: 5 plates x 12 x 3, resistance and traction kinda

Notes:
I got four hours of sleep last night. Not because I fucked up my time management but because my preworkout would NOT let me sleep. So frustrating. I took a 2 hour nap or so when I got home from school but it wasn't enough.

I know better than to do something dumb like this. I was supposed to do speed pulls, but did reps instead. Everyone knows why. Nevertheless, it was dumb. I suck balls on two days rest. I've adapted to Westside template. Monday's are for speed or volume. But not deadlift volume. Nonetheless, this is still a PR at 405 and it is cool to know that even under the worst conditions I can get this pretty easily.

I only have a few real training sessions left. That's the shitty thing about meets. They interrupt progress. But you need that report card. It keeps you honest. It keeps the ego tamed.

Also, I'm making the full time switch to sumo next training cycle. That doesn't mean I'll never pull conventional again, it just means I am pulling sumo. I'm built for sumo. It is a more technical lift and thus gives me a nerd boner. I like everything about sumo better. Plus, I've been stalling on my sumo pulls above the knee. If I fix that, I can add 100lbs to my sumo pull. After a billion sets last week, albeit on a Friday with three days rest, I pulled 385x9 sumo. With some in the tank. It was easier and faster than this 405. Sumo is the future. Cheater pull your way to the top.

Have a nice day.

Tom Narvaez
05-22-2013, 09:34 PM
5/22/13
BW: 218lbs, gonna gain 3-5lbs in the next two weeks to ensure dat meet day peak



http://youtu.be/v5gNWI6zLNo


RE Paused Benching (pretty much Ed Coan with 3x5s):
Competition Bench: 250x5,5,7
Narrow Grip Bench: 225x5,5,6, not true close grip but close enough
45 Degree Incline Bench: 185x5,5,6, should have done 7
Rope Pushdowns with twist and hold: 50x14 to failure

STRICT Widegrip Pulldown: 140x5,5,7
Seated Neutral-grip cable row: 185x5,5,8
STRICT Competition Curl: 70x5, 120x5*, 90x5, 90x8
*120x5 was massively cheated so I lowered it
Banded Facepulls: 100 reps

Notes:
Three hour session. Last real bench session. Made it count.

Of course I felt like complete crap today so I am actually happy with the results. I really wanted 8 on 250, but I'll take 7 under these conditions. I know I'm good for more like 8-9 without volume before hand and without deadlifting within 48 hours of benching. Deadlifting destroys my back and fucks up my bench. I'm always stronger after 72 hours of rest as well. So, all in all, a pretty good day.

This is my favorite type of bench workout. Tons of volume on a bunch of different things. Super fun.

Gonna backload every night from now until the meet. I wanna gain a few more pounds so that I can weigh 225-230 when I'm all bloated and shit on the platform. Don't wanna weigh 220.

Have a nice day.

Tom Narvaez
05-27-2013, 10:13 PM
5/27/13
BW: 223, my weight does whatever i want it to do




http://youtu.be/c-6VLcGWhbQ



Openers:
Squat:
55xlotsxlots
145x1
195x1
235x1
285x1
325x1, add belt
375x1, probably the fastest i have ever moved this
415x0, different wrap super tight, threw me back, my shoes suck fucking ass
415x1, easy of course, could have smashed this with speed without wraps
485x1, something went very wrong and i have no idea what it was, the bar went up WAY faster on my left side, right hamstring is now sore where i pulled/tore it last meet
i desperately need new shoes but i've put it off for too long and cannot realistically switch now, they offer NO side support, FUCK wrestling shoes

Deadlift:
135x1x2
225x1x2
315x1
405x1, add belt, probably one of the fastest reps at 405 i've ever had
475x1, i think the clamps are 5kg but im not going to count that shit, 12lbs pr but i was REALLY disappointed with the speed, should have been much easier
can't wait to stop this conventional nonsense, sumo is infinitely better for my leverages, i have long arms but even longer femurs, sumo takes advantage of my arms and negates the femurs

Notes:
Lest I forget, winning is all that matters. When you look at the record books, even the detailed ones, you get DOB, weight lifted, weigh-in weight, and MAYBE what equipment was used or not used. They don't say anything about genetics, getting 4 white lights versus 2, sumo vs conventional, wide stance vs narrow, drugs vs natural, etc etc. They don't mention any of that shit. I have to make winning more of a priority. I care too much what other people think and it is holding me back. I have to do what I wanna do and let people judge as they may. Judgments don't erase records. Only higher numbers erase records. And that's all that matters. Nobody can take winning away with words. Winning lasts. Opinions don't. Look at Ed Coan. Failed three IPF drug tests. Still widely considered the best lifter ever. I'm not going to say no one cares because that's not true. What matters, though, is that it doesn't matter. He's still the best.

In a "fuck the world" kind of mindset and mood. I highly recommend not talking to me.

Gonna smash shit at the meet, btw.

Have a nice day.

Tom Narvaez
05-29-2013, 08:42 PM
5/29/13
bw: 222lbs


http://youtu.be/ElDrhpIwRaY

Bench Opener:
45xlotsxlots
135x1
185x1
225x1, add wraps
275x1
trying not to do so many warmups because it is a waste of energy and the back room will be crowded as fuuuuu

Notes:
Felt like complete ass all day because finals are next week, not sleeping as well as i should (stress not time management), just still feeling a little off from squat/dl openers on monday, had a bad headache, and more phaggy excuses etc blah blah.

now i get to spend the rest of the night writing some retarded hippie liberal essay to satisfy my professor. OH THE JOYS OF COLLEGE

275 can and will move wayyy faster at the meet.

Have a nice day.

Tom Narvaez
06-07-2013, 11:47 AM
woke up @ 224.5 yesterday morning
went to bed @ 221 last night
woke up @ 219 this morning (9am)
weighed in @ 217.5 (~10am)

could've handled that better

now the fun part begins

Tom Narvaez
06-08-2013, 10:45 PM
6/8/13 Meet Day
BW(weigh-in): 217.5lbs

VIDEO:

http://youtu.be/6fF8gJRPJ9Q

Squat:
65x10
155x5
245x3
335x2, add belt
385x1
445x1, add wraps (last warmup), harder than usual
484x1@7-8, easy opener knew it was gonna be a good day here
518x1@8-9, 13lbs PR, VERY easy, made me confident for 551
551x1@9-9.5, 46lbs PR, left 10-15 in the tank but that's cool, paid off on pulls

I was in the third flight because of my squat opener. I lifted first on every single lift. I was with the big boys, but I was the smallest and weakest of all of them. Nothing new there. This HAS to change. And it will.

Warmed up with Iron Wolf Squat Bar (65lbd and ZERO whip, fucking hate it). I had to use the ghetto mono too. I HATE variables. As such, my warmups were hard and I got a bit "worried". Then, I went out for my opener, felt the crowd, did my full psyche routine and DESTROYED my opener. Pretty sure I didn't even put my singlet up which means I should have got reds, but I didn't, lol. This isn't the USAPL. I called for 518 just to make sure I got a PR and to ensure 1300+. Still fucking easy as hell. Felt like a triple was there. I jumped to 551 because 518 was that easy. This was the first rep that actually slowed a little bit. I wouldn't call it a grinder, though. There wasn't much grinding. I think the announcer said I "smoked it" as I racked the bar (that is when my hearing returned). I KNEW this would be my day after squats.

Bench:
135x3x3, all with commands
185x1, with commands
225x1x2, with commands
245x1, with commands
275x1, opener
308x1, 23lbs paused PR
320x1, 5lbs overall PR (tng or paused)

Notes:
I got skipped on the bar somehow. Nonetheless, we warmed up WAYYY too early because there were a bunch of geared bench only guys who went up to crazy high weights. The bench took forever. I was done with my last planned warmup (225) and the first flight was still going! So, I just did a few more to stay loose. I was super worried because these truly felt like shit. I was expecting record bar speed. I didn't get it.

Then I got on the platform. Boom. Instant strength gains. Threw up 275 so fast that my shoulders actually left the bench. Again, knew it would be a landmark day after that. The one bad thing of the day did happen on that opener, though. I tweaked my low back. Probably from arching so hard. I lacrossed it and took some advil. Didn't stop hurting till my deadlifts. Didn't end up attering. Accidentally took 308 instead of 303 for my second. Was worried because it felt harder than I anticipated. Then I realized it was 308. Watched the vid. Saw my descent was too pussy. Descended faster on 320. Got a little sticky off the chest, but I left some on the table here. Don't care. 3/3 feels real good.

Deadlift:
135x1xseveral
225x1xseveral
315x1xseveral
405x1x2, add belt
468x1, opener
501x1, 26lbs PR
535x1, 60lbs PR

My bar speed was, again, slower than usual. We were pulling on a beat up oly bar to warm up. What do you expect? It ain't no Texas DL bar. Again, we warmed up too fast. So I had to take 405 to stay loose. I am pretty sure I legit moved 468 faster than 405. Dat adrenaline once again. After pulling 501 easily, I KNEW a perfect 9/9 was already done. It was just a formality at that point. In my only grinder of the entire day, I stuck out a 534 pull to finish with a 1400+ total.

Compared to my last meet on 2/28 here's what happened:
BW: 196.4-->217.5
Squat: 419 (no wraps went 1/3) ---> 551 (wraps, went 3/3)
Bench: 242 (went 1/3) ---> 320 (went 3/3)
Deadlift: 463 (went 3/3) ---> 534 (went 3/3)
Total: 190/110/210/510@89.1 ---> 250/145/242.5/637.5@98.7


I have never, ever had such a productive training cycle. This was the best lifting day of my entire life bar none. Still riding the high. If any of you ever read my log, you'll know that I probably have the angriest/pessimistic disposition ever. And I'm actually pleased with this. For today.

None of this would have been possible without Justin Randal's coaching and support. Great coach, better friend. As such, I'd like to dedicate this performance to J. Can't wait till your out there smashing PRs alongside me, homie. My training partners Josh Turney(1500+), James Dymond(1600+), and Melissa Webb (935 total!) were there with me every step of the way. I am a better lifter because of them and this wouldn't be possible without their advice/support. Special thanks to Jordan Tobbler for wrapping my knees! And keeping everyone's depth in line, lol. A HUGE shout out to all my friends and family who came to support me. Sam Hopkins! Mark Bacon! All my homies who gave text and esupport too (Edward McLaughin! and all SS.com homies!) That is probably the coolest part of doing a meet. I wish I could tag all the judges and spotters/loaders who made everything run so smoothly. Can't forget those guys! Until next time...

Have a nice day.

Tom Narvaez
06-11-2013, 06:22 PM
Here are my plans for the next meet:



Age: 22
Weight: ~223lbs
Training History: ~21 months, 1st SS, then 531, then Westside, now Tom Method

Most Recent Meet:

http://www.youtube.com/watch?v=6fF8gJRPJ9Q

Squat: 484/518/551(PR)
Bench: 275/308/320(PR)
Deadlift: 468/501/535(PR)

All of my all-time PRs occurred in this meet. Those are all my best lifts ever at any weight.

Next Meet:
??? Undecided, I'm at LEAST 6 months out though. Don't believe in frequent meets.

Goals for next meet:
600+/365+/600+ @ 198

Plan to reach these goals:
Diet wise, I'm going to drop to about 200-205lbs fully carbed up over the next three to four months. I'll use my version of Carb Nite. From there, I'm going to bulk back up to about 210 ~4 weeks out. I'd then like to gain weight up to about 215 headed into the meet. I'll do all of this just manipulating days when I eat carbs. From there, I'd like to do a legit water cut and compete at 198.

Here's my program:
http://i64.photobucket.com/albums/h173/IzzyT42/programming_zps8a456ac8.png

+ means the last set is repped out
r means the sets are ramped to a top set

I have certain rep ranges that I'm trying to stay in on all the lifts. If I exceed those rep ranges, I'll take way bigger jumps than the conservative ones I have planned. This adds an element of autoregulation which I consider essential.

The set-up is essentially a split version of TM with a volume/intensity component. This has always worked best for me in the past. That said, you can see that I've kept a large number of Westside elements that I feel were very important to my great progress over the past three months. While I'm cutting the volume will be a bit lowish, I'll be adding a lot more, mostly in the form of bodybuilding style assistance, as I start eating again after this diet phase.

The thrust of this programming is designed to treat a very serious medical condition I have contracted called "noassatall". My sumo deadlift suffers greatly as a result of my condition and this needs to be addressed immediately. For whatever reason, I actually stall at lockout on my sumo pulls. I think if I can fix this, I will be able to pull A LOT more. In general, my pull has always sucked and my squat has always been pretty good. I don't have a squatters body so I am going to blame trying to stick with pulling conventional and Rip/Starresque programming that emphasizes the squat. I'm going to prioritize the sumo deadlift throughout this training cycle. I really believe I can add 100lbs to my total by mastering sumo pulling. I'm built to pull sumo: longish arms, longish femurs, and a short back. The same things that make me a good wide stance squatter, combined with my arm length, are going to make me a good sumo puller. Count on it. If I start missing sumo pulls off the ground, I'll switch out Dimels and TnG Sumo for things that help off the ground. But the focus is sumo.

In terms of upperbody, I've just kept the stuff that I know really, really helped. I may eventually make that Wednesday session more specific to my weaknesses. I may just make it more specific anyways if it doesn't work well. I really like dips because I think they make me grow WAY better than benching with my crazy ass arch (ditto for DBs). Getting bigger was the #1 reason I added so much to my bench. But anyways, that is what I'm looking for in terms of upperbody stuff.



Justin is not really going to be at the gym a lot this summer and Josh has decided to do Sheiko. So, I'm going to be doing a lot of my own thing. It is going to be highly structured and organized unlike what I did in this meet lead up. That's just my personality. I'm going to be very reticent to use a million variations. I want things to be a bit more methodical and intentional.

I'll begin the prep period for CNS next week. As for training, I'll be going to the gym tomorrow for my first training session after the meet. Will probably be doing 250x5,5,5+. Friday, I'll either pull 405 or 455 for reps. Depends how my back feels. If it is still sore when I wake up, I'll pull 405.

Feel free to criticize or ask questions.

Have a nice day.

Tom Narvaez
06-12-2013, 09:01 PM
thanks goat. i want to be the best. there is no doubt about that in my mind. i'm willing to do what takes and make all the sacrifices that entails. i just have to keep improving. i definitely won't let you guys down.

6/12/13
bw: what is body weight?
in all seriousness, my diet can't start soon enough. my belt is legit close to not fitting.


http://youtu.be/fm3_FzBarUU

TnG Bench:
45x5x3
95x5
135x5
185x3
225x2
255x5,5,9 (~326 est 1RM, gonna track this from now on, thanks Mike T)
Next: 262.5

Notes:
Felt like ASS. Everything was slow, slow. Wore my belt because I twinged my low back at the meet and wanted to protect it for heavy pulls on Friday (455 for reps, sumo). I surprised myself by busting out a calculated PR anyways. 9 was my goal and I snatched it. Wasn't too happy with how hard I was bouncing. I'll fix it next time.

Incline DB Bench (hole 5): 70sx5,5,12
Next: 85s
everythingwentbetterthanexpected.jpeg

Dips: 25x5,5,10
Next: 35
this is really embarassing

Chins: BWx5,5,5
Next: probably just add weight belt with no weight, lol
actually better than i expected but still embarassing, i'm fat as hell again

Overall:
Good first day back in the gym. I'll beat every single number I posted today next Wednesday.

Next workout will be 455x1 sumo from the floor followed by 365 sumo for TnG reps. I need 3 to beat my best all-time calc'd 1RM sumo. I need 6 to post a higher 1rm calc'd than 535. I'll let you guys guess which one I'm gunning for.

SMASH FUCKING WEIGHTS.

Have a nice day.

Tom Narvaez
06-14-2013, 08:51 PM
6/14/13
BW: ???, CNS soon


http://youtu.be/riiOpwr6G8k

RE Squats (no wraps):
55x5x3
105x5
145x5
195x5
235x5
285x5
325x5
375x5, add belt
415x8 (~519 calc'd 1RM, ~5lbs PR)

Notes:
Used the reverse-rake. Totally changes the muscular emphasis. Or at least it feels like it. My upper hamstrings are DESTROYED. DESTROYED. I really feel like this is going to push my pulls up. These shoes force me out of my quads which are definitely "dominant" (i fucking hate when people say things like this). These all felt like complete utter ASS. Nonetheless, this was a calculated PR. I should have just done 9. a 5lbs calculated PR is not really legit... If I still feel like crap by next week, I'm gonna take a deload week. I shouldn't be accumulating this kind of fatigue right out of the gate. Just not smart.

Oh, also, these needed to be an inch or two deeper, for sure. Also my stance was off. I hate that fucking mono so much. Hopefully, we will all get motivated enough to move the good one back into the back room by next squat day. I don't want to use that thing again. HATE IT. But I need to fix my stance. It wasn't even. Also, again, deeper. Ya.

Dimels against quadded minis (two removed): 95x25
I might need to change these. Lower back felt a bit fatigued afterwards. I avoid lower back fatigue when it comes to assistance. Save that precious commodity for main lifts.

GHRs: BWx5x3, hammies were fucking SMOKED by this point
Reverse-Hyper: 5px10x2, 4px15, disgusting lower back pump

Overall:
Timothy Joseph Navarerarez joined me today. We'll see if we can get his skinny fat ass strong again. He squatted 235x5,5,8. He had a lot more but it isn't smart to push super hard on first day. Y'all know dis.

You may have been expecting sumo pulls. Well, the schedule changed so i could accommodate my ever growing list of training partners:
Mon: DE/RE upper
Wed: ME lower
Fri: ME upper
Sat: DE/RE lower (NOT LOOKING FORWARD TO SAT MORNINGS, FUUUUU)

I'm probably going to squat this Wednesday instead of pulling. 465 for reps. Hoping to be recovered so I can produce something pretty god damn cool. Looking for a 600+ calc'd 1rm, but we'll see. If I have to take the 5lbs PR, I will.

This post is disjointed as fuck. Sorry guys. I'm seriously exhausted. This workout legit kicked my ass.

Nonetheless, this summer is mine. I'm going to make my last meet results look like a joke this winter. Wait and see.

Tom Narvaez
06-16-2013, 09:06 PM
6/16/13
BW: ???, prep period starts 6/19 and runs to 6/28


today's work:

http://youtu.be/-VJREmAFRlU



RE Upperbody:

TnG Bench:
45x?x?
95x3
135x5
185x3
225x2
265x5,5,9 PR (340 est. 1RM, +13lbs from last workout)
Next: 275x5,5,5+

Still bouncing way too much but whatever. I have a planned paused day as well. This workout is to make me bigger and reinforce my movement pattern. I felt WAY better today. I am still not 100% recovered from the meet, but the improvement tells me a lot. I don't think I will deload after all.

Incline DB Bench (slot 1):
40sx5
60sx5
85sx5,5,9 PR (109 est. 1RM, +12lbs from last time)
Next: 85s on slot 2

Dips:
BWx5
45x5,5,10 (up 20lbs from 25x10, idk how to calculate this without knowing my BW)
Next: probably 70 (45+25)

Chins:
BW+Beltx5,5,5
Next: 1lb lol

GOD DAMN CHINS. I will improve these radically this summer.


Overall:
How god damn cool would it be to get 275x10 next Monday? Pretty god damn cool. That's what I'm shooting for. I gotta get my weight up on those inclines. I see my dudes Kyle, Dana, and Jordan hitting that shit with 100s for like 10+, easy. Oh well. I'm always glad to know about my weaknesses. They are usually an easy ticket to quick improvement.

Next workout is wrapped squats this Wednesday. My prep starts that day. I'm gonna have like 50g of carbs before I lift in the form of some kind carb supplement but after that it is wingzz for days.

I'm gonna rep out 465. I want 10. That would put my my calc'd 1RM over 600. I know that doesn't mean shit, but it would be REALLY fucking cool nonetheless. I truly believe I can and will do it. Last time I tried 465, I got 4 (I fell backwards and lost balance), but I DEFINITELY had 6. I'm a bit stronger now and I now know how to get a lot more from the wraps. Book it. 465 for 10. That's all I'm thinking about for the next 72 hours. I will probably visualize it over a thousand times before it happens. Already fucking psyched.

Have a nice day.

Tom Narvaez
06-19-2013, 08:29 PM
6/19/13
BW: 226.4lbs, CNS starts tonight...




http://youtu.be/pRwm0GHwUS0



ME Squats /w Wraps:
55xlotsxlots
145x1
195x1
235x1
285x1
325x1
375x1, add belt
415x1, add wraps
465x7 PR, ~567 est 1RM

You'll have to read below.

"Speed" Sumo Pulls:
275x1x8, first four with belt, last four without

Felt slowish. Might have to lower % to adjust for having to do this after squats. Lower back pump of peace.

GHR: BWx5,10,6, felt a small tug last set, called it
Reverse-Hyper: 4 plates x 10 x 3



Overall:
So, I fell backwards on rep 7. Last time I did 465 I fell after rep 4. ****. FUUUUUUUUUUUCK. This is caused by my knees collapsing and my hips shooting backwards. Gotta strengthen glutes/adductors. Probably da quadz too.

I'm past the disappointment. I have my sights set on 505 two weeks from now. The number is 6. But damn man... I wanted 10 badly. Real badly. Nonetheless, this is still a PR and there was gas in the tank. I can't be too upset besides the fact these are a bit high. They'd look deeper in a singlet because of that damn pocket sticking out of my shorts but excuses are like *******s; everybody's got one. I need to get the **** down there. These will still pass in the SPF/UPA but that's not good enough for me. Gotta get deeper than this. Not much deeper, but deeper is deeper.

I forgot to mention that I got new wraps. Titan THPs 2.5m. They are way stiffer. Not sure I noticed a huge difference between the multiply metal wraps I was using before. Oh well. I'm planning on getting a pair of Inzer Grippers to use for my next meet. They only last a few wraps, I guess.

My brain is a bit scrambled. I just have to do better. I will do better. I have to scrap and claw to get small gains during the next four months while I diet. I can't afford to lose 40-50lbs on all my lifts again. Just can't. Won't let it happen. I'm not going backwards. Can't wait to take a shot at 420 on Saturday.. Onwards and upwards.

Have a nice day.

Tom Narvaez
06-21-2013, 09:17 PM
6/21/13
BW: 222.6lbs


Today's work:

http://youtu.be/JgXUOu0j348



ME Upper

Paused Competition Bench:
45xlotsxlots
95x3
135x3
185x2
225x2
275x6 PR, ~326 est 1RM, up ~6lbs

Paused Slingshot Bench:
315x8, ~394 est 1RM, up ~19lbs from best TnG slingshot (355x2)

1-Arm DB Row: 45x10, 70x10, 100x13, gonna work up to 150x20 this year
Face Pulls: Red Mini x 50,16,34 (100reps)

Overall:
Eh, fuck this training session. I hate myself for this training session. I did not show up with the requisite intensity, mindset, or concentration to do what needed to be done today. I did not fucking go to the gym to get 6 reps at 275. What is most upsetting is how little this upset me at the time. I was all happy-go-lucky and shit because all of my friends were there and doing well.

I wanted 8 and I had 8. I don't want to make retarded excuses but I just couldn't get set up right today. My ass leaves the bench on like every rep. I won't be using my belt again. I feel like that was a contributing factor. Justin handed me off only on the last set and that would normally be fine but his shorts were touching my head at one point and it cut off my peripheral vision. This shit shouldn't matter but it did. At some point, he tried to actually take it from me. Then, I clanked the upright on the next rep and it was just done. I'm so pissed because if you watch the video these reps weren't even really that hard. I should've regrouped and kept going.

Instead of redeeming my retarded fall with 465, I basically made the equivalent mistakes on bench. This is twice in a row that FORM, not strength, has prevented me from accomplishing my objectives. I know I am attempting to maintain a positive attitude for this training cycle, but I just don't feel that is the appropriate response in this case. These mistakes are directly my fault. They show a lack of concentration that is unbecoming. I can't accept that. It will be fixed.

The problems continued on the slingshot bench but that isn't unusual. It is hard to set up with that damn thing. Still, I was distracted and I just wasn't committed to the real number I wanted: 10. 10 would put my slingshot bench est 1RM above 405. That would have meant a lot to me. I've only ever done 365. I feel like a paused 405 slingshot reliably gets me 365 under peaked conditions.

My brother is lifting with me and I've been doing a lot of coaching of both him and Mel lately. Not that Mel really needs my help, but it is what it is. I've probably got to tone this down next week. As much as I love my teammates and partners, it distracts me. Interacting makes me a normal human. I can't be a normal human when I train. That's not me. It disrupts my intensity, focus and desire. I need to be filming warmups, correcting mistakes, and staying locked into the task at hand.

Adjustments will be made. I will atone for my sins tomorrow by destroying 425. I'm coming back with 9 reps. Count on it.

Have a nice day
(H.A.N.D.)

Tom Narvaez
06-22-2013, 02:22 PM
My buddy Justin called me a greedy little piggy yesterday after I told him how disappointed I was that I "only" got a 3 rep pause PR with 275. That had me giggling for a bit.

6/22/13
BW: 222.6


Today's work:

http://youtu.be/3gdBPs477PY


RE Lower
Ramped 5s, Raw Squats:
55x5x3
105x5
195x5
235x5
285x5
335x5
385x5, add belt
425x8 PR, ~531 est 1RM, up ~12lbs

Sumo Dimels:
95x15 vs. quadded minis /w two removed
95x15 vs quadded minis

GHR: BWx5,3, hammy was tweaking so I stopped immediately
Reverse-Hyper: 4 plates x 10 x 2

Notes:
My depth is variable and it is really bugging me. I'm solid as fuck without a belt, but I'd say over 80% of my reps with a belt on are a bit high. They will pass UPA and SPF standards. I know it. As I've said before, that's just not good enough. I threw in some stills just to ease my mind about depth. Please know that I pretty much cherry picked the DEEPEST rep of every set (or the first one that looked deep enough). I really need to stop being such a puss and just get down there. I know I shouldn't worry so much about this as I've never received a red for depth, but, let's face the facts, I was born on the internet. I've been using computers since I was 3. I've used them longer than I recall. Seriously. I don't remember not using a computer. Thanks Mom (she works at Microsoft). I HATE giving the internet excuses to rip my ass a new one. It just pisses me off. It gets to me. My jimmies are easily rustled. I'm insecure about my lifting. It is what it is.

Today just wasn't my day in terms of strength, but today was a kick ass training session. Despite zero carbs, low sleep, and an AM workout (my nemesis), I was DIALED the fuck in. My effort was there. The heart was there. Did I have a KyleMask grinder left in the tank? Probably. Nailing a rep like that wasn't my objective though. I did all the right things. I was prepared. I am extremely proud of myself today. If my depth was a little better, I think I'd even give this training session a 10/10.

All this said, Carb Nite just isn't going to work. I'm working in the wrong rep ranges for a zero carb diet. Not going to work, fellas. Even my elbow was a little pissed at me and that fucking TERRIFIES me. I know all too well what can happen when elbow tendonitis sets in. I can't afford to lose a month of training to that demon. I'm not going to recover well on CNS. I'm just not. So... with this said. I think I'll have some exciting news on the nutrition front forthcoming in the next few days. Well, it is exciting to me anyways. In the end, my buddy Bobby was right. If I want to be an elite athlete, I've got to eat like one. And that's not CNS. It just isn't. Stay tuned. If you care, lol.

I can't think of anything else I really want to say so.......

H.A.N.D.

Tom Narvaez
06-23-2013, 07:35 PM
6/23/13
BW: ???
Conditioning

Prowler:
4 plates x 3 reps x ~8-10s on / ~60s off
2 plates x 3 reps x ~8-10s on / ~60s off

If you don't follow my log on SS.com or have me on facebook, I hired a dieting coach: Jordan Feigenbaum. Jordan is a super smart dude and he will be helping me with my nutrition for the next six months. I'm going to get stronger on the way down to 198. Wait and see. Also, more jacked and more tanned. Ya dig?

Hard as fuck because I'm out of shape as fuck. Probably try 45+25 on each side next time for more reps.

Gonna have to optimize this a bit. We have C2 rowers, but I can't help hating them. It is just too CrossFitty for me. Maybe I'll break down and use them instead because they kinda work better for Jordan's protocol. I only really have about 30 yards (eye ball guess) to push the prowler and that isn't really long enough. Still tried to get close to the 5:1 rest:work ratio, but didn't really.

Gonna post the previous days macros EVERY SINGLE DAY starting tomorrow. That is something I have tried to do at least a half dozen times but I usually stop after a week tops. This time, I'm going to do it for six straight months. Should increase compliance.

My left elbow is really unhappy. If this trend continues, I'll sub every regular bench for DB or slingshot and every back squat for SSB until it goes away. I don't fuck around with tendonitis. Let's see how tomorrow goes.

275x5,5,10 tng is the goal. I honestly think that gets me 365 tng.

H.A.N.D.

Tom Narvaez
06-24-2013, 09:05 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-06-23
Target: 250p/250c/70f
Actual: 254p/255c/68f
Daily Compliance: 1/1, 100% (let's keep that number there for six months)



6/24/13
BW: 222.6lbs

Today's work:

http://youtu.be/smQ8_dpwiwE



RE Upper
TnG Bench:
45x3xlots
95x3
135x3
185x3
225x2, add wraps
275x5,5,7, ~335 est 1RM, down ~5lbs from last time
Next Time: 227.5x5,5,5+

Incline DB @ ~60 degrees (slot 2):
45x5
60x5
85x5,5,10 PR, 112 est 1RM, up 3lbs from last time (on a steeper incline)
Next time: 100s @ ~30 degrees (slot 1)

Dips:
Beltx5
25x5
45x5
60x5,5,7
Next Time: 65

Chins:
2.5x5,5,5, up 2.5lbs from last time
Next Time: 5



Overall:
I am starting to really feel like shit. My joints hurt. I'm gonna blast ibuprofen for the next few days because I don't have any form of squat scheduled until Saturday morning. I should be able to get in a solid 4+ days of dosing to get things under control. The volume is kicking my ass a bit. Might need to reduce some of it.

I brought it on bench today. The mental part was mostly in check. During warmups, I knew it wasn't there. I didn't feel strong. I still gave it my best shot. I started heaving the reps on the last set. My ass has been coming up lately. I need to get tighter. This is a good time to stop number chasing and start focusing on doing things the right way. The weird post-meet peak I was experiencing is definitely over.

Incline DBs were awesome for some reason. My shoulder was really bugging me but I think it was just related to my whole left arm being kinda pissed from Squats. I smashed a new PR with a little left in the tank. I'm defo good for the hundos next time. Hitting that up on incline will be pretty cool.

Kinda mailed it in on Dips. There were a bunch of Crossfitters a Crossfittin' and I didn't get in the zone the way I do in the backroom. Got a bit self-conscious about how crazy I can be and I tried to reign in it. Can't do that shit. Can't give a fuck what people think if you wanna be the best. I think this is worse than 45x10. Probably needed 8 to beat that. I'll give a better effort on dips next time. They still suck ass and getting them over 100 should help my lockout.

Chins are chins. I stopped going chest to bar because I think it will take me too long to progress that way. I am going to push these with the "easiest" form ("bounce" at the bottom and just get chin over) and then I'll probably make them more strict when I have to reset (deadhang, chest to bar). I should be able to drive these up for a long time. It has always worked in the past and it will work again. It hits my lats in ways that other shit doesn't. I like it.

I have to go eat a bunch of carbs. Thanks Jordan.

H.A.N.D.

Tom Narvaez
06-26-2013, 01:55 PM
6/24's Macros: http://www.myfitnesspal.com/food/dia...ate=2013-06-24
Target: 220/440/65
Actual: 225/441/63, within +/- 5g tolerance
Daily Compliance: 2/2, 100%

I'm also supposed to take measurements (and pictures) every Tuesday morning:
Weight: 221.8lbs
Waist: 41.5"
Neck: 18.25"
est BF%: 26.7% (navy method)

You'll have to wait for pics, fatties.



6/25's Macros: http://www.myfitnesspal.com/food/dia...ate=2013-06-25
Target: 250/250/70
Actual: 252/255/67
Daily Compliance: 3/3, 100%

Tuesdays are my only "off" days all week. Also weighed in at 220.6.

Tom Narvaez
06-26-2013, 09:50 PM
6/26 Training
BW: 220.6lbs

Today's Work:

http://youtu.be/98lTZiFPGAM

ME Lower
Sumo Pull:
135x1xlots
185x1
245x1
295x1
335x1
385x1, add belt
425x1
475x2 PR, ~502 est 1RM, up ~10lbs from 385x9 on 5/19
Next time: 440, 475 was too heavy to start a cycle with

Sumo Block Pull ~4.75"? (100# plate + board + mat):
245x1
335x1
385x1, add belt
425x1, add straps
475x5, ~548 est 1RM
Next Time: 475, I wanna measure the block and get it down to 4"

GHR: BWx10x3 PR, knees on pad, time to start weighting these!
Reverse-Hyper: 4 plates x 15, 5 plates x 15 x 2

Overall:
My sumo pull is one-hundred percent limited by being able to keep my hips close to the bar off the ground. If I get out of position off the floor, it is hard as hell to finish the pull. I gotta strengthen my glutes. I also need to, dun dun dun, work on mobility. I have to be able to open my hips more. As soon as I can put all this shit together, I'm going to pull so much more sumo. I can feel it in the warmups. They fucking jump off the ground when I do right. My pulls are going to look like Belyaev's; we have similar leverages. Hopefully I will be able to get down to Portland soon so I can learn more from Duffin. Justin was walking me through his technique which was super helpful. I'm really excited about this. I was scheduled to pull 425, and I should have stuck with that, but it was so god damn easy that everyone convinced me to move up. Then, I just couldn't maintain form at 475 and it was kind of a disaster.

Block pulls were cool. I think they may have been a bit too high for my purposes, but the fact they are so close to my floor pull tells me lot. Granted, I was fatigued etc. but still. Gotta bring up the glutes and I will.

I FINALLY got 3x10 bodyweight GHRs with my knees fully on the pad. Stoked about that. Been chasing it forever. I'll try to nail it a few more times and then I'll begin weighting them with bands or chains.

I'm going to start taking reverse-hypers a bit more seriously as a training tool. I've used them mostly as prehab for my back, but my new metric to determine whether my reverse-hyper workout is effective is the degree to which my lower back is pumped. If I'm wholly uncomfortable on the way home, even a bit miserable, I didn't push them enough. My lower back is one of the weakest links in my kinetic chain and I really gotta fix it if I wanna pull big.

Overall energy was AWESOME. I've never felt so good during a cut before. Another thing to be stoked about. Credit goes to Jordan on that front. Can't wait to start gaining weight again by slowing adding macros. Shit gonna be cray.

H.A.N.D.

Tom Narvaez
06-27-2013, 07:55 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-06-26
Target: 250/250/70
Actual: 252/246/74
Daily Compliance: 4/4, 100% compliance

I also managed to eat out today and fit it into my macros which makes me very happy. I kind of cheated because I planned my whole day in advance to make it work, but whatever. Eating out is usually what ruins my attempts at following macro based diets. This is a good sign for long term compliance.



6/27 Conditioning
BW: 219.6lbs

If I weigh less than 220 on Saturday morning, I'm taking 440 for double body weight reps on da skwat. Without having to walk it out and with having an assload of carbs in my system (Friday is a "high" carb day for me), I think 8+ is there for sure. We'll see what I weigh on Saturday.

"Ghetto Wingate" on the Exercise Bike:
5m warmup
7 rounds of: 20s all-out sprint, 100s cool down
10m cool down

That kind of sucked. I think Prowler is harder and better because it sucks WAY more. I couldn't Prowl because Crauwssfit. CRAUWSSFIT!

Tom Narvaez
06-28-2013, 08:25 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-06-27
Target: 250/250/70
Actual: 252/253/72
Daily Compliance: 5/5, 100%



6/28/13 Training
BW: 217.8lbs

Losing weight WAY too fast. I weighed 222.6 on Sunday morning and 226.4 on 6/19 which was not even 10 days ago. No one can lose close to 9lbs in 9 days and not have it greatly affect their strength. Doesn't even matter how much of it is water. I'm hoping that today's high carb load (440g) will propel me to a good workout tomorrow morning because it certainly didn't help for shit today.



ME Upper


Today's work:

http://youtu.be/Umx-PYPZc-c


Paused Benching:
45x1xlots
95x1
135x3
185x2
235x1
285x4, ~320 est 1RM, down ~6lbs from 6/21
Next Time: 287.5

Paused Slingshot:
315x1
335x3, ~365 est 1RM, down 29lbs from 6/21
Next Time: 340

DB Row:
50x10
70x10
100x10, down from 14 reps last time
Next Time: 100s

Face Pulls /w red mini: 25,25,50



Overall:
Prepare for a /dear diary entry.

I'll talk strictly facts for a second. Ass is still coming up on bench. Not sure why. Seems like my arch has been flatter than usual for whatever reason. I have to stop trying to sink the bar. It doesn't really work for me. I end up heaving and my ass comes up. Energy was very good day. I just felt weak. I guess it is to be expected all things considered.

I have no idea what happened to my slingshot bench. This shit just fucking dropped off a cliff today. My attitude was GARBAGE for this set. I let the disappointment from 285 spill into this. Instead of it carrying over in a good way, it carried over in a horrible way. Another horrible set.

DB Rows were also way down. Performance was down across the board on every single thing I did.

Here's the rational side of me ready to explain what is going down here. I missed a rep on Monday. That was dumb. Failures take a lot out of you. I am losing weight too fast. That makes you weak, fast. I also deadlifted on Wednesday and my lats were still sore yesterday. My back probably wasn't fully recovered. This might be why things felt so heavy during the eccentrics and I tried to sink the reps. When you add all of things together, you get a regression.

Now, more importantly, here's where my head is at: FUUUUUUUUUUUUUUUUUUUUUUUUCK. I'm so motherfucking frustrated. I hate this shit so much. Last time I dieted, I got to sit by and watch as I slowly pissed away the gains that I EARNED painstaking inch by painstaking inch. I have two voices in my head right now and I think they're both right. Voice number one says this is just part of the game. You have to be patient. This is what happens when you diet and try to play the weight class game. Over time, the diet will be optimized and I'll slowly begin to climb back up after the initial drop. The other part of me says I'm not going to let this motherfucking shit happen again. There is no way I'm going to sit by and get weaker as my weight drops. I care too much. I put too much into this. I work as hard as anyone else I've ever seen. I want it as bad as anyone else I've ever seen. And I'm going to WILL myself to gains let alone strength preservation.

I've been doing this shit for nearly two years now and I should be WAAAAAAAAAAY further along than I am. I'm still fat as hell with a mediocre (at best) total. I KNOW I'm better than this. Don't care how arrogant this sounds. I know it. But no one gives a shit about "gonnas". It is about what you're doing right now. And apparently I'm not doing enough. I'm not even sure what else I can add at this point, but there's got to be something. I'm going to find it and add it. I'm going to get better or I'm going to destroy myself trying to do so. It is pretty much that simple.

I'd apologize for bitching like a little girl, but this is my log and none of you suckaz have to read if you don't want to, lol.

That said...

Have a nice day.
H.A.N.D.

Tom Narvaez
06-29-2013, 01:58 PM
Thanks DV. I think you're spot on. And the news from on high is that I get to add 10g of carbs and 3g of fat to all my days. Yay.

Yesterday's macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-06-28
Target: 250/440/65
Actual: 221/440/67
Daily Compliance: 6/6, 100%


6/29/13 Training
BW: 219lbs

Today's work:

http://youtu.be/e38PISWp7_s

RE Squat:
Sumo Stance, Low Bar Squats:
55xlots
145x5
195x5
235x5
310x5
350x5
400x5, add belt
440x5

Conventional Deadlift Stance, Paused, High Bar Squats:
45x5
135x5
185x5
225x5
275x5, add belt
315x5

That was it.

Overall:
The best thing I ever did for my training was hand over the majority of my programming to Justin. Towards the end, Josh and I did most of it, but, nonetheless, I wasn't in full control of what we were doing. This didn't allow me to freak out and tinker with everything. So I'm going to go back to that. I'm going to do back to something more traditionally Westsideish. Being a complete psycho, loose cannon is my best asset under the bar but this aspect of my personality is my WORST enemy in almost every other facet of life. It makes it hard for me to stick to things. I end up wanting the results so bad that I forsake the process. Instead of trying to change my personality, which has failed a zillion times, I'm just going to work around it and hand this shit off to someone else (for the most part).

About the squats, I freaked out on the last set because 400x5 was so slow. I have never squatted 400 so slow in my entire life (probably not true). As a result, I widened my stance like 2-3 inches on each side for the last set. Of course, predictably the first couple were markedly high because of this with the rest being borderline. Kind of getting sick of this fucking trend. I really need to just admit to myself that my stance has to come in a few inches even for competition. It is too wide. Even if I improve my mobility, it is still probably too wide.

Justin and Jeff Seath confirmed my suspicion. Justin because he specifically told me he wants to bring my stance in for training (he wants to keep it wide for competition) and Jeff because he fucking pulls 800lbs and squats high bar. Kade Webber is similar. Dana is similar. All these high bar squatters are monster pullers. If you can high bar squat it, you can probably pull 50-150lbs more on a deadlift bar depending on arm length. Even my short armed powerbrethren (looking at you Sammo) can out pull their high bar by ~50lbs easy. I'm not saying I'm going to switch to high bar for competition because leaving 50lbs on the table is fucking retarded (to me), but I definitely want to include more front squats and high bars in my training. I mean, shit, if I can ATG high bar 500lbs, I damn sure can pull 500lbs any which way I want. Plus, as burgerman might say, it is more "conjugal" this way, lol.

I feel weak as fuck and it sucks because it is going to get worse before it gets better. Oh well. Every week of training reminds me why those fuckers call patience a virtue. They're certainly right about that.

Have a nice day.
H.A.N.D.

Tom Narvaez
06-30-2013, 07:49 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-06-29
Target: 250/260/73
Actual: 248/263/76
Daily Macro Compliance: 7/7, 100%



6/30 Training

Conditioning
Prowler Work

Prowler Walks: 5m, warm-up
Prowler Sprint: 215 x 8s sprint with 40-45s rest x 4
Prowler Sprint: 165 x 8s sprint with 40-45s rest x 4
Prowler Walks: 10m, cool down

I actually love the Prowler. Anaerobic "cardio" does something for me that lifting doesn't. I just feel like it takes more "heart" to be good at it. That is the one thing I still miss about MMA/BJJ. Well, that and head to head competition.

In other news, my body is rebelling against me. I'm hungry and moody. I need a do not disturb sign or something. Wake me up when this dieting shit is over.

H.A.N.D.

Tom Narvaez
07-01-2013, 09:22 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-06-30
Target: 250/260/73
Actual: 253/262/76
Daily Macro Compliance: 8/8, 100%


7/1 Training
BW: 218lbs

Today's work:

http://www.youtube.com/watch?v=aLfwGioUPtk

DE Upper
DE Bench vs Minis:
155x3x3, Widegrip with huge arch
135x3x3, TFS grip with flat back
115x3x3, CGBP with flat back
115x15, CGBP with flat back

Closegrip Incline with Texas Squat Bar:
55x8
105x8
145x12
165x6, too heavy

Flyes: 30sx12x4
1-Arm Hammer Curl: 25x10x2, 15x15
Widegrip pulldown: 12,15,12,15,12

Overall:
Internet just ate my post so this one will be shorter.

Bench was too slow. 145/125/105 next time.

This training cycle is going to focus on things that I suck at. Deep narrow squats, dumbbells, flat back close grip benches, goodmornings, squats to boxes, paused everything, beltless, gearless, volume low rest bodybuilding, etc. While I am not confident this is the best way to post the highest POWERLIFTING total, I'm confident it is a much better way to get legit STRONG. Westside is much better at building overall GPP and a "base" than other methods. I have a lot of gaps from using exclusively wide stances, wide grips, etc. I'm going to fill them in. Like I said last time, if you can go ATG with a SSB with 500lbs+, you'll pull a lot and squat a lot when you use trick PL techniques. I'm going to keep the groove dialed in by doing some tricky technique work during DE/RE days, but it will be a fraction of the overall volume like it was today. Don't want my arch to degrade or my hips to get inflexible. But the focus for this training cycle is getting legit strong rather than pushing up PL technique numbers.

My joints are so fucking pissed at me. Patellar tendonitis left knee. Both elbows aching. Even my shoulders are a bit cranky with the closegrip stuff. I can't wait till this diet shit is over. When I start gaining weight again, I'm coming after anyone and everyone. I've never been so hungry and so motivated. I added 280lbs to my total in the last ~3 months. In the next 6, I truly believe I will produce an even more remarkable result than that. I'm hungry, bros. Hungry.

Paused, beltless, ATG SSB max triple on Wednesday. Should be fun. And humbling.

Tom Narvaez
07-02-2013, 02:36 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-01
Target: 220/450/68
Actual: 225/453/70
Daily Macro Compliance: 9/9, 100%

I may have hit my macros yesterday, but it was ugly. I ate like 80% of my food after the workout. I spent all day with a friend and I wasn't prepared to get my meals in at the right times. Probably the worst day I've had thus far. One day, when I'm an actual bodybuilder, I'll carry around tupperware containers and shit so I don't have to make excuses. But yesterday was not that day.

That is why I changed my metric to daily MACRO compliance. Because my daily compliance is probably closer to 0% in terms of 100% optimal errrything: timing, intake ratios, etc





I'm also supposed to take measurements (and pictures) every Tuesday morning:
Weight: 221.8lbs
Waist: 41.5"
Neck: 18.25"
est BF%: 26.7% (navy method)


Kind of a crazy week on this front, fellas.

Weight: 216.2, -5.6lbs
Waist: 40.25", -1.25"
Neck: 18", -0.25"
est BF%: 25.1% (navy method)

H.A.N.D.

Tom Narvaez
07-03-2013, 02:41 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-02
Target: 250/260/73
Actual: 254/263/69
Daily Macro Compliance: 10/10, 100%

Perfect day in terms of intake, timing, blah blah, etc. Tuesday is my one day off from the gym and I literally did NOTHING yesterday. Just laid around recovering for today's ME lower session.



7/3/13 Training
BW: 216.2lbs (yesterday's weight, forgot to weigh-in)


Today's work:

http://youtu.be/C0XbZNrcYD0


ME Lower
"ATG" SSB Squats:
65xlotsxlots, just working on getting ATG mobility
115x3
155x3
195x3
245x3
295x3, add belt
335x3
365x3

Beltless, Paused "ATG" SSB vs Forward Bands: 205x12

Speed Pulls /w 120#c vs forward band*:
135xlotsxlots
185x1
235x7, sumo
235x3, conventional
*All sets hook gripped

BW Sumo Stance Box squats vs. doubled minis around my knees: BWx10x3
Paused GHR: BWx5x3
Reverse-Hyper: 4 plates x 10,10,15, traction not resistance

Overall:
I know some of you bros are going to come at me about the ATG title, but that is truly the lowest I can go. Also, I will NEVER trust any camera filming from the back when it comes to depth ever again. Look how much deeper they look with a direct side view. Never filming over there again. My PR on SSB is 385x3. So, I definitely didn't get there today. I might have been able to match that, but I was happy with how I called my weights. These were WAY deeper than last time: http://www.youtube.com/watch?v=hmrh6iBeSjk. The reason I did the last set paused and beltless vs. forward bands is because I have trouble keeping my chest up. I'm not sure this helped, but it was the hardest conceivable variant I could come up with. This shit will definitely strengthen my lower back, abs, and upperback. It will help in the long run.

Justin wanted me to do the forward band thing on deadlifts. It was interesting. Definitely reinforces the fact you need to keep your weight back off your toes. I narrowed my sumo stance for most of these down to about where I have my competition squat stance. Felt jooooocy as fack. I might try pulling there heavier in the future. I did the majority of the work sumo because that's where I'm weakest. However, I want to train both stances. I'm trying to get strong during this training cycle. Not trying to specialize. I'll save that for when I'm closer to numbers that would actually matter on the platform. I am planning to go with hook grip for the foreseeable future. I just have to strengthen it. Pulling hook grip is soooo much better for sumo. Don't notice a difference on my conventional pulls, really. Because you kind of have to take a wider grip with conventional pulls if you want to get your knees out at all. Also, I wrote in my video that it was 100# of chain, but it was 120#. Just sayin'.

BW box squats with doubled minis around my knees was actually surprisingly hard. I had to fight like hell to keep them out coming off the box. I will probably keep these for another week or two. I see some potential in them. GHRs were paused at the bottom and then done as explosively as possible. Brutal.

Working out in the morning kind of sucks, but it is what it is. Overall, I'm very, very happy with today's session. Didn't set any PRs, but I hammered my weaknesses and got a lot of quality work in. That's what counts most. The strength will come with time and food. I know from experience not to expect too much while dieting.

Anyways...

Have a nice day.

Tom Narvaez
07-04-2013, 09:17 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-03
Target: 250/260/73
Actual: 255/257/73
Daily Macro Compliance: 11/11, 100%



7/4/13 Conditioning
BW: 215lbs
Down 11.2lbs overall thus far, another 10-15 to go

Elliptical:
5m warmup
7 rounds: 20s all out / 100s recover
10m cool down

Hope you are all having a great 4th.

'Merica

Tom Narvaez
07-05-2013, 02:06 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-04
Target: 250/260/73
Actual: 251/264/76
Daily Macro Compliance: 12/12, 100%



7/5/13 Training
BW: 217.2lbs, water weight fluctuations are weird, ate perfectly yesterday


Today's work:

http://www.youtube.com/watch?v=-sOkUmi2xbI


ME Upper
Olympic Press (sort of):
45xlots
55x5
75x5
95x5
115x5
135x5, add belt, wraps
155x3
175x3
185x1
200x1 PR, maybe I had more

Flat DB Bench:
25sx10
45sx8
60sx5
85sx5,5,5,5,10*
*80%+ of the reps paused sets sets 1-4, none paused set 5

Pacifico Tricep Extensions:
20x10
40x10
60x10
Drop-set: 80x10, 60x10, 40x10, 20x25

High bench, cambered bar prone row /w pause at top:
45x10
65x10
85x10,10,10,10,12*
*Last paused at top until isometric failure

DB Curls: 25sx12x4, ~30s rest, very cheaty towards the end



Overall:
Great session today. Put in serious work. Another AM session, but whatever. The only thing I don't like about AM sessions is that there isn't very many people there. The intensity of the environment is much weaker. I basically have to rely entirely on myself to ratchet it up. That usually isn't a problem, and it wasn't today either, but it makes things harder than they need to be.

I forgot how to get my head through on press, I guess. I probably could have done all my work more easily had I gotten it through earlier. I press maybe once a month so my technique isn't great. But none of that really has to do with why my press sucks. My press sucks because I'm not that big and I'm not that strong.

My flat DB bench sucks. I'll probably hit it up again soon. Those rows were awesome. Stimulates the same musculature as a bench eccentric. Got a great lat pump from it. Channeled Arnold on the curls. Even better forearm/curl pump.

I go off on a little diatribe like this at least once every few months, but every time I remember it, it makes a lot of sense to me. I think far too often we get caught up trying to derive commonalities between the practices of exceptional individuals within a given discipline. In the pursuit of progress, this is, of course, both necessary and intelligent. However, it becomes problematic and detrimental any time we begin to lose sight of the singular commonality between exceptional individuals ACROSS disciplines: the unflinching commitment to getting better, NO MATTER WHAT. For just a moment, set aside your beliefs about training programs, nutrition methodologies, supplementation protocols, and any other relevant ancillary performance enhancement, and simply ask yourself one question. Are you working as hard you as can? If the answer isn't a resounding "yes, absolutely", then the rest doesn't really matter, does it?

My answer to that question isn't always yes. Working my HARDEST is my priority not optimizing nutrition, programming, etc. That stuff matters. It is important. But, ultimately, it is secondary. I can't ever forget that.

H.A.N.D.

Tom Narvaez
07-06-2013, 02:49 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-05
Target: 250/450/68
Actual: 255/449/71
Daily Macro Compliance: 13/13, 100%


7/6 Training
BW: ???


Today's work:

http://youtu.be/FH6YhvQjOak


Beltless DE 12" Box Squats:
195x3x4, high bar, deadlift stance
195x3x4, low bar, SS stance
195x3x4, low bar, sumo stance

3-Count Paused, Beltless Front Squats:
45xlotsxmobilityxlots
95x3
135x3
185x3x3, there is some tendon that is really sore in my calves from ATG squatting

Beltless, Shoe-Top, Snatch Grip Deficit Pulls:
135x5
185x5
235x5x5

Reverse-Hypers: 4 plates x 10 x 2, HARD resistance


Overall:
My body is pretty banged up but I can't bring myself to cut the volume. If I don't push myself, I don't sleep well.

My calves are annoyed from the high bar / ATG work. Very sore. Made it painful to get out of the bottom or I would have pushed the front squats way harder. I did snatch grips instead because they are basically squats with the bar in your hands. I used a ~3" deficit and ~2" heel oly shoe. The bar was literally resting on my shoe tops. It was perfect. They were hard as hell and a lot of fun. I'll put one of my sets in the video.

I think I'm going to Jeff Seath's gym on Tuesday to pull. Bummed that it will be on short rest, but at least Monday is my high carb day. I may switch it to Tuesday instead. Jeff pulls 800+ so it is gonna be a sick atmosphere. He'll probably beat me by like 200-300lbs on whatever movement we do. Awesome.

Happy with how things are going but I really do need to layoff just a bit until I get back ahead of the recovery curve. I'm doing a bit too much with how much I'm eating at the moment.

Have a nice day.

Tom Narvaez
07-08-2013, 01:06 AM
7/6 Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-06
Target: 250/260/70
Actual: 253/264/69
Daily Macro Compliance: 14/14, 100%



7/7 Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez
Target: 250/260/70
Actual: 246/262/71
Daily Macro Compliance: 15/15, 100%

No conditioning today because I helped a friend move yesterday. Took about four hours because... he lives on the third floor. Gotta love carrying furniture up three flights of stairs after squatting and pulling.

Today was just about the worst dieting day ever. I whipped up some homemade Panda Express (brown rice + grilled chicken + panda sauce lol) and followed that up with an excursion to Dick's maybe an hour and a half later. The rest of my food was whey shakes, BCAAs, and physillium husk. I had to use 5 table spoons of physillium husks to hit my fiber reqs today. But hey... I hit my macros. That's what counts the most right? lol. IIFYM, brah.

Tom Narvaez
07-08-2013, 07:10 PM
7/8/13
BW: 215.4lbs


Today's work:

http://youtu.be/fCeljMFByJk


DE Upper
Competition Bench vs. ~50lbs of chain: 135x3x8

Flat DB Bench:
45sx15
70sx12
85sx12, PR
100sx1, :(

Rolling Triceps vs minis: 20sx12,12,9
Standing Banded Flyes vs reds: ~25-35x2
Tricep Pushdowns:
20x12
40x12
Superset:
60xfailure
40xfailure
20xfailure
10xfailure
5xfailure

Facepulls vs Reds: 25x2
Strict Reverse-Curls: 20x12, 40x12
Strict Curl:
60x12
Superset:
70xfailure
60xfailure
40xfailure
20xfailure

Overall:
DE bench felt okay, but a little out of control. If I don't take time to set up, I slide back and my butt comes up. My touch point is also variable on these. That is one of the things I don't like about DE bench but whatever.

Most these movements were a little different to me. I usually avoid bands like the plague, but my job over the next few weeks is to shadow Justin and do what he does. So he's basically in charge of my programming for a while. Swallowing my ego and doing exactly what he says has always paid dividends so that's what I'm doing for now.

85sx12 on flat DB bench was pretty hard. I would've gotten more than 1 on the 100s if I hadn't pushed the 85s so hard. Still pretty gay. I'll get way more next time I try them.

I honestly feel like I didn't do enough today, but that is probably good. My recovery has been for shit lately. Today is my high carb day and I'm going to use it as effectively as possible. Tomorrow I'm traveling to Jeff Seath's gym to pull against reverse bands. My PR is 535x2. I have my doubts I'll be anywhere NEAR recovered enough to pull well, but whatever. Don't get a lot of chances to travel to other gyms so I'm still pretty psyched about it. Just gotta do everything I can to get my lower back recovered or it will kind of be a waste of my time.

Have a nice day.

Tom Narvaez
07-10-2013, 12:15 AM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-08
Target: 250/450/68
Actual: 251/450/69
Daily Macro Compliance: 15/15, 100%



Weekly Fatness Progress Update (required by J):
Weight: 216.2lbs ---> 213.8lbs
Waist: 40.25" ---> 40.00"
Neck: 18.00" ---> 18.00"
Navy BF%: 25.2% ---> 24.6%

Would have liked to have lost more off of my waist for this big of a drop in weight, but fat is never lost uniformly. Annoying.



7/9/13 Training
BW: 213.8lbs


Today's Training:

http://youtu.be/-8djQ7-njNw

ME Lower
Reverse-Band Deadlifts (greens from about ~66", Jeff said ~100lbs off at bottom, deload at top):
135x3
225x3
315x3
405x3
455x1, add belt
495x1
545x1@9.5, PR

Sumo Stiff-Leg Deadlifts ~3" away from shins (bands off):
315x3,3,3,3,10*
*Last 4 reps pause below knees because it was too easy

Reverse-Hyper: 3pps x 12 x 2

Overall:
Nobody was really in the mood for an all out ME day. It was hot and we were dehydrated. As I expected my recovery wasn't great. Probably would've been good for 565-585 tomorrow. Enough of the excuses though.

545 is technically a PR (I've done 535x2 on a less generous set-up). It was encouraging to see that I had the strength to lockout this out rather easily actually. I just can't break anything meaningful from the ground. I think I have finally convinced myself that I'm not at all built for sumo. Short torso / long legs / long arms. I should be a conventional puller. My conventional pull sucks because I always squat wide. I am now 100% convinced, and Justin is as well, that the reason my deadlift is kinda shitty, even though I'm 100% built for it, is that I never squat narrow. My strength off the floor suffers as a result. Josiah Moye pointed this out to me, or at least suspected as much, a LOOOOOOONG time ago. Due to ego protection, I didn't listen. I honestly think putting a more honest effort into power cleans and narrow stance squatting during my novice phase would have resulted in me pulling a whole lot more right now. It is what it is.

Gonna HAMMER quads. Justin's top three suggestions: hack squats (because hips can't shift back), single leg press, and front squats. Basically the exact same shit I was thinking. We need that leg press/hack squat machine sooo bad right now. All we gotta do is find a place for it.

Technique wise, I was purposely not really giving a shit about setting up my arch. I was pulling rounded with super high hips on purpose. People always cue chest up, but for a competitive lifter I think it really depends on anthropometry as to whether or not that is useful. Definitely gonna pull with high hips going forward even if I set my back more. This is the only way I can break heavy weights from the floor reliably.

Sumo stiff legs were surprisingly easy. Because, honestly, this is where I'm really strong. High hips, wide stance, lots of low back. That's how I squat. And my wide stance squat is pretty good.

Accessories were kinda shitty. This wasn't a great session, but I learned a hell of lot because I basically got to talk to Justin for 3+ hours about programming etc while we were driving all the way out to Jeff's place on the other side of the state (seemingly, lol). Going back in tomorrow morning to front squat and hit GHRs + reverse-hypers. Neither Justin nor I were satisfied with the accessory work we put in. Not squatting again till Saturday anyways so it should be fine. Excited to push my front squat a bit. I need to. Badly.

Have a nice day.

Tom Narvaez
07-10-2013, 04:19 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-09
Target: 250/270/76
Actual: 252/272/73
Daily Macro Compliance: 16/16, 100%



7/10 Training
BW: 213.8lbs

Today's work:

http://youtu.be/cLJVaxPWhx0

RE Lower, Accessory "Make up" Day
Front Squat:
45xlotsxlots
135x3
225x3
275x3, add belt
275x3,
275x3, paused last rep
275x3, all paused
275x3, all paused

Beltless, Paused High Bar Squats: 315x3
Long Paused GHR: BWx5,5,5,4
Reverse-Hyper: 4 plates x 15 x 3, first two resistance, last one traction

Overall:
Came in again this morning because we didn't really push hard enough on the accessories at Jeff's. I love squatting and I could do it every day. Especially when it is deep, narrow, paused, etc. type of stuff. I have no ego with regards to what my numbers are on these lifts so I can just focus on getting some good ass work in. Although, I was a bit frustrated Justin wouldn't let me go over 275. That's why I started pausing them. Wanted to prove a point. 300 or 315 would've been a PR.

I think I need to be more judicious in my use of my super tall ~1.8-1.9" heel oly shoe. My left calf, the same side as my more flexible ankle, is SCREAMING at me. I don't think it needs that tall of a heel even if my right one does. Not really sure what to do there. I've heard a lot of high bar people talking about this problem. They mostly just say it goes away with time but I don't use the same frequency of high bar / fronties as they do so IDK. I was legit limping for a bit after the squats. Some tendon in my calf is inflamed and hates me.

I realize that I pulled yesterday and did a pretty solid amount of front squat volume first, but that beltless high bar set perfectly explains why I suck at pulling. I know I have been harping on this a lot lately, but I am just making sure that the importance of narrow stance/quad work sinks in. I can't ever neglect it again. My levers are such that I am always going to end up super bent over, using a lot of low back if I don't strengthen my quads. I believe this is one reason why I have weird low back recovery problems. I overuse it on most of my lower work due to my quads sucking ass.

Today was a solid day, but I could have done better. I worked really damn hard but not my hardest. I have to start eliminating these days. I can't be satisfied with working as hard, or a bit harder, than everyone around me. I am the youngest, healthiest, and recover the best (generally speaking). I have to push harder than everyone else as a result. I'm the only one who can get away with it. I would really like to get at least one true RPE10 set per workout. Just so I can know I wasn't sandbagging.

I will probably do my conditioning later today. I am going back in to coach my brother on his deadlifts and to help Josh/James, if they need it, on their ME lower day. I might as well push the prowler while I'm at it.

Have a nice day.

Tom Narvaez
07-12-2013, 02:18 PM
7/10 Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-10
Target: 250/270/76
Actual: 250/270/76
Daily Macro Compliance: 17/17, 100%

7/11 Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-11
Target: 250/270/76
Actual: 250/274/80
Daily Macro Compliance: 18/18, 100%

7/11 Training
"Ghetto" Wingates on an Elliptical
5m warmup
7 rounds of: 20s all out sprint vs resistance, 100s walk
10m cool down



7/12 Training
ME Upper

Today's work:

http://www.youtube.com/watch?v=U6K002EM_6w

"Larsen" Benches vs ~80#c (no leg drive, no arch)
45xlotsxlots
45+40c x lots
45+80c x lots
95+80c x 3
115+80c x 3, probably should've skipped this jump
135+80c x 3
155+80c x 3
185+80c x 3
205+80c x 3
225+80c x 3
165+80c x 13

Seated DB Press:
30sx12
45sx12
60sx12

Closegrip Swiss Bar Bench:
Barx20
Bar+Minis x20
Bar+20+Minis x20
Drop Set:
Bar+40+Minis x 20
Bar+20+Minis x 12
Bar+Minis x 8

Widegrip Seated Rows:
50x15
90x15
100x12
110x8
110x8
90x20

1-Arm Concentration Curls, limited rest, just switching arms, grabbing DBs:
10sx10
15sx10
20sx10
25sx10
30sx10



Overall:
So, I was reading Justin's log and the speed workout which I logged as 135x3x8 vs 40#c he logged as 155x3x8 vs. 80# of chain. This time I definitely got the chain weight correct. I think maybe he was counting the leaders as 10# each. So maybe all of my benches were 20# heavier than I wrote. IDK.

Like I said in the video, no disrespect whatsoever intended to Adrian Larsen. He's a monster and he's amazing. I was basically doing floor presses on a bench. The advantage being full RoM. I am really going to hammer things like this leading all the way into my next meet. Gotta fill in some of the holes I've created by using cheaty PL tricks.

This was a very good session. One of the best I remember in a while. Energy was great. Effort was very good. Really fun session.

Have a nice day.

Tom Narvaez
07-13-2013, 04:14 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-12
Target: 220/460/68
Actual: 223/465/66

So it pains me to say that my last two high carb days I actually ate 30g more protein than I was supposed to... I did it "on purpose" in a way just because I forgot I was supposed to eat less protein on these days. So I meticulously and carefully and didn't hit my macros. Ghey.



7/13/13 Training
BW: 212.4lbs

today's work:

http://www.youtube.com/watch?v=XMCj5QUn4A8

ME Lower
"ATG" High Bar Squats
45xlotsxlots
135x3
185x3
225x3
275x3
315x3, last one paused
365x3, add belt
405x1
425x1@9.75, temptation to take 440 was strooooong
225x10, beltless, paused on a 3 count, lost balance or I would've had way more

Bottomed Out, Paused, Hack Squats /w Conv. DL Stance:
Let's just say the sled weighs 45 but it probably weighs more
45x8
95x8
135x8
185x8
225x8

Drop Set:
275x8
225x5
185x5
135x5
95x8
45x20

Laying Hamstring Curls, no rest besides switching with Tim:
10x10
20x10
30x10
40x10
50x10
60x10
70x10
60x10
50x10
40x10
30x10
20x10
10x10

Bottomed Out, Paused, Single Leg Press: Sledx20x3


Overall:
I could have done my own thing today but my buddies were doing max effort high bar squats so I joined in. Tim hit 335x3 and 350x1. I shouldn't be surprised. That stupid fucker is related to me. He's probably good for 405 low-bar with a wide stance. Gonna sign him up for a meet before he goes home for summer. Sam hit 415x1. And I hit 425x1. My buddy Ryan, an old Bothell Barbell trainee, is still squatting low bar which is really cool. He squats a tiny bit high (1-2"), but he went up to 425x1 and got it relatively easily. He missed 445. I was really tempted to be a phaggot and squat 440 or something like that just to make sure I had the highest squat of the day but I resisted because 425 wasn't really that easy. I did 425x8, AFTER VOLUME, only a few weeks ago /w low bar wide stance. Either my strength evaporated into dust or this is a weakness that I need to hammer with all my might. Next squat day will be with a wide stance. Unless I go to Jeff's then it will just be whatever Jeff/Justin do.

I shouldn't have done that drop set on hack squats, lol. It made it so that my quads were just DONE for the rest of the day. The original plan was work up to a heavyish set of 5-8 and call it good. Move to leg press for volume. Instead, I got the bodybuilding bug because I was at a Gold's gym and I went full retard. My legs were fucking jellllllo. My quads suck anyways so oh well.

IDK what else to say at this point. Really, really fun session. I truly wish we would get that fucking leg press/hack squat up and ready to go at Local's. Ima be hitting that ish every day. Hack squats > front squats for me, I think. You literally can't cheat a hack squat. Your ass can't go back. It just rams into the pad.

Again, awesome workout. Have to go to globogyms a bit more often to hit dem machines.

Have a nice day.

Justin Randal
07-14-2013, 03:56 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-12
Target: 220/460/68
Actual: 223/465/66

So it pains me to say that my last two high carb days I actually ate 30g more protein than I was supposed to... I did it "on purpose" in a way just because I forgot I was supposed to eat less protein on these days. So I meticulously and carefully and didn't hit my macros. Ghey.



7/13/13 Training
BW: 212.4lbs

today's work:

http://www.youtube.com/watch?v=XMCj5QUn4A8

ME Lower
"ATG" High Bar Squats
45xlotsxlots
135x3
185x3
225x3
275x3
315x3, last one paused
365x3, add belt
405x1
425x1@9.75, temptation to take 440 was strooooong
225x10, beltless, paused on a 3 count, lost balance or I would've had way more

Bottomed Out, Paused, Hack Squats /w Conv. DL Stance:
Let's just say the sled weighs 45 but it probably weighs more
45x8
95x8
135x8
185x8
225x8

Drop Set:
275x8
225x5
185x5
135x5
95x8
45x20

Laying Hamstring Curls, no rest besides switching with Tim:
10x10
20x10
30x10
40x10
50x10
60x10
70x10
60x10
50x10
40x10
30x10
20x10
10x10

Bottomed Out, Paused, Single Leg Press: Sledx20x3


Overall:
I could have done my own thing today but my buddies were doing max effort high bar squats so I joined in. Tim hit 335x3 and 350x1. I shouldn't be surprised. That stupid fucker is related to me. He's probably good for 405 low-bar with a wide stance. Gonna sign him up for a meet before he goes home for summer. Sam hit 415x1. And I hit 425x1. My buddy Ryan, an old Bothell Barbell trainee, is still squatting low bar which is really cool. He squats a tiny bit high (1-2"), but he went up to 425x1 and got it relatively easily. He missed 445. I was really tempted to be a phaggot and squat 440 or something like that just to make sure I had the highest squat of the day but I resisted because 425 wasn't really that easy. I did 425x8, AFTER VOLUME, only a few weeks ago /w low bar wide stance. Either my strength evaporated into dust or this is a weakness that I need to hammer with all my might. Next squat day will be with a wide stance. Unless I go to Jeff's then it will just be whatever Jeff/Justin do.

I shouldn't have done that drop set on hack squats, lol. It made it so that my quads were just DONE for the rest of the day. The original plan was work up to a heavyish set of 5-8 and call it good. Move to leg press for volume. Instead, I got the bodybuilding bug because I was at a Gold's gym and I went full retard. My legs were fucking jellllllo. My quads suck anyways so oh well.

IDK what else to say at this point. Really, really fun session. I truly wish we would get that fucking leg press/hack squat up and ready to go at Local's. Ima be hitting that ish every day. Hack squats > front squats for me, I think. You literally can't cheat a hack squat. Your ass can't go back. It just rams into the pad.

Again, awesome workout. Have to go to globogyms a bit more often to hit dem machines.

Have a nice day.

Nice work Fatty!!

Tom Narvaez
07-14-2013, 07:43 PM
Nice work Fatty!!

Thanks fatter fatty!



Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-13
Target: 250/270/76
Actual: 252/271/79


7/14 Training
Ghetto Wingates on an Elliptical
5m warmup
7 rounds of 20s all out sprint, 100s recover
10m cool down

My quads are super sore. It is awesome.

I've actually been doing "mobility work" and stretching a lot lately because I have a bug up my ass about being able to do a legit ATG Oly Squat. My timeline is to getterdone by August 1st. Good luck with your mobility goals of 2013.

Have a nice day.

Tom Narvaez
07-16-2013, 12:17 AM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-14
Target: 250/270/76
Actual: 254/274/74


7/15/13 Training
BW: 211.4lbs

DE Upper
Competition Bench vs ~80#c: 155x3x9, last 4 sets on 10-30s rest
JM Press vs ~80#c: 45x20x3, 95x12, 135x12
Speedy Banded Pushdown Burnout: ~30-50 reps per arm to failure
DB Flyes: 30sx15x3
Cable Curl continuous set:
30x8
50x8
70x5
50x8
30x8
10x20+

Overall:
Killed the DE sets. Great effort. Great intensity. Great speed.

Everything went to shit after that. I hate learning new exercises because I always feel like I don't get shit out of them. I had to (re)learn to do JM presses correctly. I wasted a lot of time just trying to get them right. By the time I did, I was frustrated and I lost focus. This session just wasn't enough volume.

I can't have these kind of training sessions as I get closer to a meet. It is a waste of too much time, money, etc. I have to make everything count. Today was a "meh" day. I did so well on the main work that it kind of evens out the shit-tacularity of the assistance work. I'm STRONGLY considering going in tomorrow, but this will be my first day off since last Sunday. For 8 straight days, I've either lifted or done conditioning. My legs aren't recovered from that bodybuilding madness yet, but I surprisingly feel great. So... We'll see. I am leaning towards going in. This wasn't good enough and it just doesn't sit well with me. Subpar days eat away at my soul for days. I know not every day can be a great one, but that doesn't mean you have to start accepting shit performances either.

Anyways...

No vids. Didn't take any. Went to Jeff's. There isn't really a great angle and I was too focused on the task at hand to remember to film.

Have a nice day.

Tom Narvaez
07-16-2013, 05:20 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-15
Target: 220/460/68
Actual: 224/467/71

Thought my target carbs were 470. This is the third time I've fucked up my macros by forgetting what the number was.. At least this wasn't too egregious. I don't think 2 carbs will make or break me. Nonetheless, I have to stop doing this. It smacks of laziness. That is not a quality I'd ever like to be associated with.


Body Composition Update:
Week 3 of working with Jordan Feigenbaum

Week 2 vs Week 3:
Weight: 213.8 ---> 211.6, these are fully carbed up body weights
Neck: 18" ---> 17.75"
Waist: 40" ---> 39.25"
Navy Body Fat est. : ~24.6% ---> ~23.8%

I've been consistently losing about a kilo (2.2lbs) a week. Body fat has been dropping about half a percentage point a week and I'm finally down a hole on my belt after barely, barely fitting in the last one for a long time. I'm still a long, long ways away from being lean, but I'm getting closer to not being fat. I'm definitely significantly weaker, but I'm not incredibly worried about it because as long as it says within reason I know that I will gain it all back and a whole lot more once I start gaining weight again. That has always been the case in the past and it will be doubly the case this time.



7/16/13 Training
BW: 211.6lbs
Upper Accessories, "Make up" Day

No-No-No Paused CGBP: 185x11,9
No-No-No Paused Incline CGBP: 135x10,9
Widegrip Pulldowns:
25x10
50x10
90x10
140x5
115x10
90x10
90x10
90x12

For my intents and purposes, no-no-no benches are just going to mean no arch, no legs, and no gear (belt, wraps, etc.). Going to be doing a lot of this kind of thing because I suck so incredibly bad at it.

Didn't go H.A.M. on any of this. Zero psyche-up. Just wanted the extra volume and back work that I didn't get yesterday. Going forward, I'm going to have at least one "Bro" day per week. I never have the time and energy to train my traps, medial delts, forearms, calves, etc. I don't think these things really contribute very much to being strong but they contribute a lot to one's jacktitude. And there is really no point in being tan if you're not jacked. Also, if I feel like shit, I can just skip it because it is irrelevant. It also gives me another day to train when I feel awesome.

I really, really suck at narrow stance/grip anything and everything. That said, I kind of feel the need to go heavy tomorrow on a wide-ish stance squat. Just to keep my strength up with those leverages. I only squatted 425 high bar the other day which is a bit worrisome. It is entirely possible that I truly suck that bad at deep, narrow squats, but you'd think there'd be at least a little more carryover. So, I'd like to do some heavy low bar shiet just to ease my mind, grease the groove, and keep my ass/hammies strong.

Also, my mobility has improved an INSANE amount in the past few days. I've been accumulating like 1-2 hours in the squat position while watching TV, playing with the dog, waiting for shit, etc. I actually did a deep overhead squat today after this workout without falling over. I was able to just sit down there for a minute or so. Scapular stability was a bigger challenge than hip or ankle flexibility. Pretty awesome.. ATG depth here I come...

H.A.N.D.

Tom Narvaez
07-17-2013, 06:27 PM
7/17/13
BW: 212.8lbs


http://www.youtube.com/watch?v=Cebk5NrtCwM

ME Lower
Power Clean Max
3 Miss Limit
75x1x2
95x1x2
115x1
135x1
155x1
175x1
195x1
205x1
210x1
215x1
220x1
225xX
225x1, PR? IDK

Sumo Stance Squats to 10" Box:
55x2x3
145x2
195x2
235x2
275x2
325x2, add belt
345x2
360x2, got told to stop rocking on the box
375x2
395x2@8-9, Justin wanted me stop here
345x8@8-9, again, Justin wanted me to stop

Reverse-Hypers:
4 plates x 10 x 2
5 plates x 15 x 3


Overall:
Well, this workout was fairly productive but kind of mystifying and frustrating at the same time. Tim went up to 285x1 and missed the second rep. James got 435x2 (600lbs+ squatter). So, I guess I can't feel that shitty about it, right? If a ~400lbs+ squatter only got 285x1 and a ~600lbs+ squatter only got 435x2, I shouldn't be too upset by 395x2... But I am a bit annoyed by it nonetheless. Granted, we all power cleaned first, and my quads were STILL sore from my bodybuilding banaza, I can't help but feel weak after this set.

First of all, I need new squatting attire. Any suggestions? I can't tell depth for shit in shorts. I have no idea where my hip crease is because my pocket looks like an ear coming out of my hip. It is annoying as fuck how high these look despite the fact that I KNOW a 10" box is low as hell. And I KNOW these are deeper than what I can get passed at a meet. Frustrating. Guess I'll have to find an 8" box or something lol.

All of my warmups were slow and felt like ass but the weight just kept going up anyway. That usually happens when I'm underrecovered. I KNOW I could've gotten 415x2, but, in retrospect, I'm glad I kept the volume somewhat low today. I need to let my body catch up a bit. I've been going a little too crazy lately. I've trained like 10+ days in a row at this point.

As far as power cleans go, that was pretty fun. James got 250 and Tim got 160. I don't think this is a PR, but I don't remember. I'm almost certain it is my first BW+ power clean though. So I'm gonna label it as a PR. Oly lifts are just super fun. I'll probably find some more excuses to throw these while I'm still in off-season mode. My technique blows, I know, but whatever. I'd definitely like to power clean 315 some day.

Eh, whatever. I need to hit some familiar variations in the next few weeks to see where I'm at. I'd like to get in wraps or squat against minis or something. We'll see.

Have a nice day.

Tom Narvaez
07-18-2013, 02:30 PM
I have Rehband warmup pant things. They just don't really fit me anymore. Waist is way too big. I got those when I was like 240.



7/18/13 Training
BW: ???


http://youtu.be/Ri2j2AkI9e0

Extra Workout:

Tons of mobility work (mostly squat positioning and shoulder dislocations)

Power Snatch Max:
75x1
80x1
85x1
90x1
95x1
100x1
105x1
110x1
115x1
120x1
125x1
130xX
130x1
135x1
140x1
145x1
150xX
150x1
155xX
155xX



Overall:
I went in because Josh was pulling. I haven't trained with him in a while so I thought it would be good to support him for pulls. I know I can't pull as well without some adrenaline. I started off with a ton of mobility work with every intention of just pushing the Prowler. But... I can't watch people pull without doing something so I decided to power snatch. I honestly think I could do more than I did today but my thumbs got kinda fucked up from back to back days of hook grip. I also did so many attempts that I started to get fatigued. If I do this again, I will work up to 125/135 by 10s instead of 5s. From there, I'll go with 5s.

I can't snatch at all. It is impossible. lol. I didn't film anything working up so who knows what kind of horrible habits I am ingraining. I also don't give a single fuck.

Still working on my mobility. I think it is improving. I need to be able to get my knees further out in front of my toes if I want to get deeper than where I'm at now. That'll be hard because my right ankle is kind of fucked up from various other sports.

I'll do Wingates on the elliptical later today. Going forward, I'd like to replace bike/elliptical type conditioning with strongman stuff. Because it is more awesome and makes you more awesome than you otherwise would be.

Closer to a meet, I'll cut most of this retarded shit that I'm doing out. But, for now, it is the off-season, it makes me happy, and it increase my workload. And thus a rationalization was made.

Have a nice day.

Tom Narvaez
07-18-2013, 07:19 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-17
Target: 250/275/78
Actual: 248/274/78

I still haven't knowingly missed hitting my macros once. I think I fucked up three days so far by just forgetting what my macros were. One day, I was off by like 3 carbs. Another two days, I fucked up a bit more significantly and ate 30g more protein than I was supposed to. Oh well.

Jordan has added more and more macros every week thus far because I keep losing over 2lbs per week. lol. I actually have a fairly "fast" metabolism for whatever the fuck that is worth. I have been very very skinny for most of my life. I had to learn to eat like a fat fuck. Wasn't really that hard though...

Anyways.

7/18/13 Training (again)
Conditioning
Ghetto Wingates on the Elliptical
5m warmup
7 rounds of 20s sprint, 100s active recovery
10m cool down
Distance: 2.4mi, gonna keep track of this so I can PR it

I used to be able to run a sub 5 minute on this very machine. Now I am over 10m/mile. Ouch, lol. Fatties gonna fat.

H.A.N.D.
(again)

Tom Narvaez
07-19-2013, 05:23 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-18
Target: 250/275/78
Actual: 250/277/80



Training 7/19/13
BW: 211.6lbs

1hr, 30m of:
Squat, Snatch, Clean Mobility
Glenn Pendlay's Squat Clean progression /w 25kg
Glenn Pendlay's Squat Snatch progression /w 25kg

Was able to stop power snatching everything and land in a full, deep squat. Honestly, the quick lifts are just very intuitive for me if I stop thinking about it and just lift. Jesse, head coach of the CF'ers, told me that I move well "for a big guy" (aka fat guy, lol). That was cool. I've been putting a lot of work into my mobility and will continue to do so. Oly lifts are addicting. You actually feel like a real athlete when you do them. I'm not saying powerlifters aren't real athletes, I'm just saying they're kind of like forklifts. They travel in predetermined planes and that is about it, lol.



ME Upper

Today's work:

http://www.youtube.com/watch?v=vIuMZVkDW7o

Slingshot Bench
45xfewxfew
135x1
185x1
225x1
225x1, add slingshot
275x1
315x1, add belt, wraps
335x1, got a new spotter because Tim can't hand this much weight off...
350x1
370x1@9.5, PR

"Oly" Press, ~30-60s rest between sets*
45x5
65x5
85x5
105x5
125x5
145x5
185x0, add belt
*Thought the gym was about to close... Was wrong. Shoulda taken 165. And rested longer.

Flatback TnG CGBP Bench (with leg drive):
45x10
95x10
135x10
155x10
185x12+2, two forced reps

Strict Curl Competition vs Tim:
20xseveralxfew
30x1
40x1
50x1
60x1
70x1
80x1
90x1
100x1
110x1, I won

Proof:

http://youtu.be/RgmlaKAK7vU

Seated, One Arm Cable Row:
20x8
40x8
50x8
60x8
70x8
50x20



Overall:
Despite losing 10-11lbs, I guess my bench isn't down too much after all. Thanks Jordan. HIGH CARB DAY. HIGH CARB DAY. HIGH CARB DAY. HAHAHA. YEAH.

My motivation to train has literally never been better. I feel amazing. I was sad to leave the gym and I was there for four hours. When I start gaining weight again, shit is gonna get real, real quick.

Competition form speed squats and heavy front squats tomorrow. Going to keep volume relatively light so I can be ready to pull big next week.

AWESOME WORKOUT.

Train like a powerlifter.
Eat like a bodybuilder.
Condition like a strongman.
Move like a weightlifter.
Win.

Have a nice day.
H.A.N.D.

Tom Narvaez
07-20-2013, 03:18 PM
The internet just ate my post so this is going to be very short for me. I lied. It did not turn out to be short. Just shorter.

Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-19
Target: 220/475/70
Actual: 219/475/70



Training 7/20/13
BW: 211.2lbs


Today's work:

http://www.youtube.com/watch?v=r0-Z0spPBRw


Rippetoe Squats vs 200# chain:
55 x 5
55 + 40c x 5
55 + 120c x 5
55 + 200c x 5
145 + 200c x 5
195 + 200c x 5
245 + 200c x 5
285 + 200c x 5, add belt
325 + 200c x 5 @ 8

Front Squat Volume Singles:
45x3,2,1
65x1, 85x1, 95x1, 105x1, 115x1, 125x1, 135x1
145x1, 155x1, 165x1, 175x1, 185x1, 195x1, 205x1, 215x1, 225x1
235x1, 245x1, 255x1, 265x1, 275x1
285x1, PR beltless or otherwise
300x0
300x1, PR, add belt
315x1, PR

Overall:
Rehband pants were a success. Depth is great on most reps. Some are even too deep for my tastes. If those don't pass in the IPF, fuck the IPF. I kept trying to pick up my chest/head in the middle which slowed down the reps. I was also being cued to do that... so... Ya. I definitely had about 8 reps on that last set. Wanted to save some for front squats though.

Camera didn't get my 315 front squat. FML. I hate the world. Started running out of time and getting very, very fatigued so I made a few bigger jumps. I smoked 315 even easier than 300. Left calf hurts very bad. May try a smaller heel next time. I've been using 1.8-1.9" heel. Just too much, I think. Broscience though. We'll see. I know my depth still sucks on these, but I'm working on it constantly. I think if I wasn't babying my left calf, I could divebomb them and get deeper... ATG is coming.

Going back into tomorrow to do GHR, Reverse-Hyper, and Prowler. Also going to teach myself to split jerk from Rip's platform video. I promise you that I will put up some decent Oly numbers before this year is over. Closer to meets, I won't be doing them as much if at all, though. Powerlifting first and always.

Can't believe how well I'm maintaining strength. Thanks Jordan. Last time, I took 9 months to lose 60lbs and lost over 100lbs on my total. This time, I've lost ~15lbs in ~4 weeks and my total is up a bit if anything. Amazing. Hard work in the kitchen pays off.

Also, Tim front squatted 275. I'm going to giggle like a little school girl when he goes 405+/225+/500+ after a single summer of Westside. Just goes to show Westside doesn't work for raw lifters or beginners. W0t.

Have a nice day.

Tom Narvaez
07-21-2013, 09:00 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-20
Target: 250/275/78
Actual: 254/280/79, still within my +/- 5g limit



7/21/13 Training
BW: 209.2lbs, another kilo lost this week

Extra Workout
Jerking Off

You probably don't want to watch this unless you're really bored:

http://youtu.be/PxReHZNgTpA

Jerk (first time I've done these):
Used Rip's platform video progression
45xlotsxlots
65x1x3
85x1
95x1
115x1
135x1, just awful
135x1, slightly less awful but still bad and my joints started to ache

Power Clean and Jerk: 135x1
Didn't mean to power clean it. I just forgot to go all the way down.

Pendlay's Squat Clean Progression (so I would stop power cleaning)

Clean and Jerk (trying to put it all together):
25kgx1x2

Prowler:
5m warmup pushing the empty sled at various speeds + walking
10m of sprints, got 10 total with various rest periods
Cool down was just walking around putting everything away

Paused GHR: BWx5x3, went straight to this after prowler
Reverse-Hyper: 4 plates x 15 x3, I will never use less than 5 plates again


Overall:
Motivation to train was low today. Upperback is suuuuuper sore from the beltless fronties. Once I got to the gym and warmed up, things were better, of course. Still, as I was working up, my knees and shoulders were cranky. This is usually a good sign, for me, that it isn't a day to push too hard. Otherwise, I would have worked up to a jerk max because I'm pretty much a dumbass who is addicted to training.

Jerks are pretty cool. I kept feeling like I wasn't catching it low enough. I think the biggest issues all involve my footwork at this point. I need more reps. Maybe I'll go in my garage and jerk off a broom stick for a while. I heard that you need perfect form with a PVC pipe before you should add weight anyways. trollolol

Weight keeps dropping off. Starting to resemble a normal human being again which is both bad and good. Not being fat is good. Being normal is very bad.

Tomorrow is speed bench and I will probably be going out to Jeff Seath's place. I never get too excited about doing speed anything so we'll see. Hopefully, I'll just do whatever Jeff does because I think Mondays are actually ME for him.

Anyways...

H.A.N.D.

Tom Narvaez
07-22-2013, 11:57 PM
Yesterday's Macros:
Target: 250/275/78
Actual: 249/277/82



7/22/13 Training
BW: 208.8, new low...


Today's work:

http://youtu.be/N9hXx85_pg8


RE Upper
SS Style Bench vs. Doubled Minis (thumbs from smooth, some arch but not huge, leg drive):
95x5
135x5
135x5, add minis
185x5x6, last set all reps paused

Incline DB Bench (~60-75 degrees):
35x8
55x8
70x7,10

Rapid Fire, One-Arm Tricep Pushdowns vs. Bands to failure: 2 sets each arm
Chest Supported Row: 1 plate x 12 x 3
Pushups: 25



Overall:
Weak. This was weak. Everybody had to do something different today so it just wasn't that great of a session. That's on me, though. My thoughts got in my way today and it made this a weak session. Not enough overall volume. Not enough weight on the main work. I'll never get this one back. It is what it is.

My back is a little weird. Need to hit the reverse-hyper to traction so I'm going to do a small extra workout tomorrow. Hit my side/rear delts a bit and also work on my stabilizers. Probably look something like this:

~4-5m timed bench vs. suspended kettlebells
BW Dips x 3 sets
Superset: 3x20 side/rear laterals
4x15 strict db hammer curl
reverse hyper 4 sets vs 4 plates
100 face pulls vs red minis

Anyways...

H.A.N.D.

Tom Narvaez
07-23-2013, 06:10 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez
Target: 250/275/78
Actual: 252/277/76

This is normally my high carb day but I got home at like 11pm with three small meals in me and it just wasn't happening. Realistically, I would have needed to eat right then and there and they stay up till like 2am in order to get my meals in. It all works out anyway. I'll eat a shit load of carbs tonight and be nice and recovered for pulls tomorrow.

Fatness Update
Week #4 Completed:
Weight: 211.6 ---> 209.2
Waist: 39.25" ---> 39.00"
Neck: 17.75" ---> 17.50"
Navy BF%: 23.8% ---> 23.8%

I was 208.8 yesterday and my waist was closer to 38.5" so I have a feeling that I'll fare much better in the measurements next week.



7/23/13, Training
BW: 209.2

Extra Workout
Bro Day

PVC Pipe Bench vs ~50lbs of miniband suspended kettlebells: 5 sets of ~1-2m
BW Dips: 3x10

Giant Set (no rest, just switching):
DB Hammer Curls / Side Laterals / Face Pulls vs monster minis:
20 / 20 / 25
15 / 15 / 25
12 / 12 / 25

Reverse-Hyper: 4 plates x 20, 15

That was it.


I can't wait to pull tomorrow. There is just nothing better than deadlifting. Period. Gonna do some restorative work with the roller and the hot tub later tonight. Time to begin the carb fest...



H.A.N.D.

Tom Narvaez
07-24-2013, 11:18 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-23
Target: 220/470/72
Actual: 220/468/74



Training, 7/24/13
BW: 209.4lbs


Today's work:

http://youtu.be/xWw9mb20QVo

ME Lower
~3" Deficit Deads (standing on 100# plate):
135x1xlots
135x1x3, add 100# plate
135x3, hook grip
185x3
225x3, DOH stopped hooking to save thumbs for tomorrow
275x3, DOH
315x3, mixed grip
365x3, add belt
405x3
455x1, pretty easy but my right peeled open at the top which ruined the lockout
425x5, add straps

Paused Oly Squats, beltless:
45xlotsxfew
135x3
225x3
315x3x3
275x10, add belt



Overall:
I went to Todd Christensen's gym: Seattle Strength and Power. The place is awesome. A true black iron gym through and through. The whole thing is decked out in a basement in Seattle. He has everything and the atmosphere is so cool. I was really thankful to be able to train at his gym. I hope to go again soon.

That was all I did today. Going back in tomorrow to do some Oly work. I'll work up to a max snatch and do some technique work at 185 on the C&J. Probably hit some prowler, GHR, and reverse-hypers after that. Recovery has just been awesome lately and I think that breaking things up into smaller, more frequent doses has helped. What has helped even more is that Jordan is a fucking magician. My nutrition overhaul has provided truly awesome results. Couldn't be more happy with it. I've been adding macros every week while losing 1kg+. Super awesome.

The knurling on this bar was well worn. I've never lost a deadlift due to grip that wasn't like a 30mm bar (Jesup gym power bar). Straps are dumb but it let me get the training stimulus. Also, Tim pulled 385x3 from a 3" deficit. What. the. fuck. At least he still benches like a girl. Oh ya, btw, my best conventional 5 rep set, from the floor, is 405. So this is a pretty solid PR. I feel like I had 500x1 with the straps, no doubt.

I'm doing a DL only meet in October and I'm going to pull 600@198. Count on it. I will make it happen. LET'S GO!

Time for a short little rant. I know a lot of people call out american weightlifters for their lack of strength on the squat. I know this is just anecdotal, but I am a 500+ belted wideish low bar squatter. I am pretty sure I could hit 500 even with a medium stance. I do not believe that I would be capable of a 405 no-no-no high bar ATG squat. I will be able to do it soon, but I doubt I could right now. Some of these guys are doing 100lbs more than that for easy reps. That is fucking insane strength. That is strong as fuck. High bar ATG is another animal. I just have a whole new level of respect for those guys. I'm not saying the way they train is optimal or anything like that. I don't really know and I don't care about that argument. I'm just saying, woah dude. Respect. I watch guys like Kendrick Farris in awe now.

I think my mobility is finally becoming legit. These are like 2" away from what I would consider "true" ATG. With a full divebomb, I bet I am pretty damn close. The mobility work has paid off big time.

I love how training has been going lately. I'm so stoked to be getting even a tiny bit stronger while losing weight. There is a storm brewing and when I go back to eating for real, I just can't wait to see what happens. It is gonna be AWESOME. My mind is dreaming up all these crazy numbers and it is taking everything I got to keep my perspective in check. One workout at a time. One set a time. One rep at a time. Work is the foundation.

H.A.N.D.

Tom Narvaez
07-25-2013, 08:12 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-24
Target: 250/280/80
Actual: 255/281/83



7/25/13, Training
BW: ???

Extra Workout
Oly Stuff

Reverse-Hyper: 4 plates x 15 x 2

Snatch:
75x1
85x1
95x1
105x1
115x1
125x1, becoming power snatchy
135x0
135x0
135x1, full on power snatch caught just about as high as possible

Clean and Jerk:
75x1
85x1
95x1
105x1
115x1
125x1
135x1
145x1
155x1
165x1
175x1, power clean
185x1, power clean and press out


Overall:
Yeah, that was enough of that. I forgot how much heavy pulling DESTROYS my lower back. I was basically a zombie. I didn't take any PreWO and I had nothing. Absolutely nothing. I need to rethink all the extra workouts. This could be a problem down the road. I'll have to see how I feel tomorrow morning.

I'm very conflicted. Part of me believes that being able to handle a higher workload is trainable and important for hitting my ultimate goal. The other part reminds me that I can, uh, lack objectivity when it comes to programming my own shit.

I know for sure that I want to keep at least one narrow squat in there per week.

This is probably all I'm going to do today because of how shitty I feel. I am supposed to do conditioning, but I feel like jumping around for an hour should suffice under these circumstances. Next time I feel this crappy, I'll just do my reverse-hypers, GHRs, and push the damn prowler.

Anyways..

H.A.N.D.

Tom Narvaez
07-26-2013, 08:09 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-25
Target: 250/280/80
Actual: 246/276/82


7/26/13, Training
BW: 209.6lbs


Today's work:

http://youtu.be/18JIrHrZMwI


ME Upper
Paused 1bd Bench:
45xlotsxlots
135x3
135x2, add 1bd
185x2
225x2
255*x2, add wraps, belt, *misload, wanted 250
275x2
300x2
315x1, had 5lbs more at most

DB Flat Bench, 50 total reps done as:
70s x 15,12,12
85s x 7, 4

Tricep Pushdown /w straight bar:
10x12
20x12
30x12
40x12
50x12
60x12
70x12
75x7

Cheaty DB Row:
40sx10
70sx10
100sx12, had to put it down a couple times on each hand

Face pulls vs red mini: 25,25,25,100

Overall:
My experiment with the Oly lifts is over. I'll still throw in some cleans and stuff from time to time just because, but I was being retarded. I got it all out of my system. That is the good thing about conjugate. I can be ADD about stuff without fucking up everything. On 3x5/5x5 based programs, if you add in one extra thing you can completely FUCK your recovery for the next session. With conjugate, it just autoregulates.

I felt like absolute ASS today. Just felt like shit. 5s on the deadlift ruin your life. Time to dial it back for a few sessions until shit catches up. I got to the gym before it opened on accident. Luckily, I had already taken my preworkout when I arrived. So, I sat there, all itchy to lift and shit, for a full hour. lol.

The 1 board honestly felt no different than a regular bench. Probably won't do it again. Everyone pretty much just benched what they normally bench from the chest.



Every once in a while I like to take an accounting of the things that I suck really bad at, my perceived muscular weaknesses, and the exercises I feel I most need to bring up. For now, it looks something like this:

Squat:
Muscles: Abs, Abductors, Quads
Movements: Low Box Squats, Beltless Squats, Competition Squat for reps
Sucky Stuff: Narrow Stance Squats of all kinds, Direct Ab Work

Self-Prescription/Analysis:
When I miss a squat, which almost never happens, it is because my knees cave in and/or I get folded over. I think a stronger core and stronger quads will prevent my hips from rising too fast. There is a huge difference between my belted and unbelted squat which ain't good. Hard squats without a belt look similar to my hard squats with a belt which leads me to believe abs could be much stronger. I think the quads are important as well because a little bit of knee travel helps you to stay up right, but if you have puss quads, the knees just pull back out of the hole and you end up bent over. In my experience, I don't need to do much to drive my squat. Just using my competition for helps more than anything. So, heading into the next meet, I'm going to focus on competition form variants: beltless competition squat for reps and box squat /w competition stance. The box squats should really help me focus on some of the knee travel issues and I'm hoping the beltless stuff will bring up my core. As far as narrow stance squatting, well, I'll be doing that as well, not so much because I think it will help my squat a ton, but because I know it will help my deadlift immensely. If it carries over to the squat as well, that's just dandy. I'll also be directly training my abs on DE days from now on.

Bench:
Muscles: Back(in general), Triceps
Movements: DB Bench, Deficit Competition Bench, Competition Bench variants that take away arch/leg drive
Sucky Stuff: DB work of all varieties, Tricep work of all varieties particularly tricep dominant bench movements, Pulldowns/Rows

Self-Prescription Analysis:
While my triceps undoubtedly suck, I close grip bench similar amounts to people who I out bench by 50lbs+ with competition form, I don't know how much it will help me to focus most of my energy on them at the moment. I still miss/struggle right off the chest. Like an inch or two off the chest. Maybe stronger triceps would help me to stop from flaring so soon, but I am a bit skeptical. I'd like to be stronger on these movements because having weaknesses is shitty, but I think I'll get more bang for my buck by making my back and chest bigger and stronger. I am HORRIBLE at DBs because I am not very strong below my arched touch point. DB work essentially acts as a deficit and is also vastly superior for hypertrophy purposes. I'll be doing at least one DB bench variant per week, for sure. I also need to stop treating my back work as just a throw in at the end of my workouts. My back is embarrassingly weak. When I glance around at logs, my chinups and rows are actually less than people who I out deadlift by nearly 100lbs. I've always neglected my back and it has to stop. If I can get my lats big enough that my triceps have something to rest on at the bottom of the bench, it will make a big difference. Also, I tend to lose deadlifts forward and my grip sucks. Rows fix that shit. I gotta do more rows. I'm gonna find an excuse to do a lot more heavier rows. Should make a big difference

Deadlift:
Muscles: Quads, Abs, Hamstrings
Movements: Paused/Deloaded at bottom Squats/Quad Work, Deficit Deadlifts, Speed Pulls
Sucky Stuff: Narrow Stance Squats, Anything requiring good grip, GHR

Self-Prescription/Analysis:
My deadlift has been always been a mystery to me, but I think I've finally figure it out. I have neglected narrow stance work for a long, long time. Thought it was kind of pointless. Train how you play and all. This let me play to my natural advantages as a short torsoed/long limbed lifter. It took me out of my quads and let me use more lower back and hips. Those are my strong points. I think part of the reason my back is so sensitive to fatigue is that I overuse the shit out of it when I do everything. A short torso means your back has an advantage as a lever. In order for me to pull more, I just need to get stronger off the floor. Anything that breaks the floor, I lock out. The problem is that I can't break heavy shit from the floor reliably. And when I do, a lot of rounding is involved. Stronger quads mean that I have to use less back early in the pull. Hence the narrow stance squat work. Particularly "deloaded" variants (box squats, bottomed out hack squats/leg presses etc). These mimic the deadlift in terms of having to get moving from a dead stop. Paused squats begin from an isometric contraction so it isn't quite the same thing. Better power production means that when I do break it off the floor, it will move more quickly up to lockout, which should translate to higher overall numbers. And deficit deadlifts really attack the weakness directly and muscularly. So that is the shit that I'm really going to be focusing on. My grip is never an issue on a deadlift bar, but it is on normal bars. A stronger grip is a stronger pull. If your grip is at all failing, you start getting slow off the ground. I have enough trouble with that as it is so I need to bring my grip up to par. I've been saying this over and over and over, but I really want that hack squat/leg press in the gym. I honestly think that if I can 100-200lbs to those movements, it will carryover in a major way to my pulls. For now, I'll keep hammering front squats and Oly squats when I get the chance. I'll probably keep those in general just for variety and because they make you more awesome overall.



Anyways, I'm feeling great about this next meet. I feel like I have a clear picture of the movements and muscles I need to focus on. I feel like I'm going to be in a great place when I start really ramping up for the meet. I'm nearly as strong now as I was fully peaked weighing a bloated 226. With the VAST improvements that I've made to my nutrition, I like my chances to total elite at 198.

Tom Narvaez
07-27-2013, 03:24 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-26
Target: 220/470/72
Actual: 217/475/71

I ate a lot of awesome food yesterday and felt way better this morning.


Training 7/27/13
BW: 209.4lbs, BW hasn't changed in ~5 days, hoping for a whoosh..


Today's work:

http://youtu.be/ttuqPRnD6fg


DE Lower

Competition Stance SSB Squats vs Red Light Bands to 10.5" box:
65xlotsxlots
65x2x2, add box
155x2
205x2
245x2x8, speed was okay, squats were high

1+1 Speed Pulls, Sumo then Conventional:
135x a few x a few
135x1+1, add purple minis
225x1+1x5, speed sucked at first but got better
225x1, frog-legged + hook grip

Ab Wheel:
BWx5
BW+45x5,5,8

Reverse-Hyper: 5 plates x 12,12,15



Overall:
Very productive session. Jeff Seath drove up to squat with us. Always helps to have a super strong guy there to push everyone to do better.

I need to create like a 8-9" box. Either that or I need to be way more strict about my box squat technique. Without the black rubber pad, the depth was good WHEN I sat back as much as possible. When it gets heavy, I tend to stay more upright onto the box. The forward knee travel means my hips don't have as much room to go down and the squats end up being high. Forward knee travel, for those keeping track at home, increases RoM. The trade off is more quads and being upright. In the end, with a sumo squat stance, it probably isn't worth it to allow much forward knee travel at all. I'll work on it. Wraps might change that though.. Pushing into wraps generally lets you get more out of the wraps.

1+1 pulls were very cool. Pulling sumo is weird because you kind of have to be slow off the ground. If you try to go fast, the knees come in and the hips go up so you can stiff leg it to generate speed off the floor. This is advantageous when pulling conventional but it makes pulling sumo pointless. I just don't have the quad strength to effectively pull sumo right now. I'll still keep it in because a) conjugate and b) being able to pull both ways may allow me to one day, eventually, pull more sumo when my legs are stronger. I hook gripped all the sumo pulls and a few of the conventional pulls. Hook grip makes you slower off the floor, but puts you in a better position for lockout. I did one last rep at the end with a frog-legged stance (heels very close, toes out), and I was able to get a much tighter, more upright back position. However, the expense of this technique change is that the hips are lower in the starting position. If I was stronger off the floor, this might be a worthwhile technique adjustment to make. That said, seeing as how I struggle the most off the floor, I will still primarily stick with the technique that facilitates the highest hip position which is a round back pull that does not involve a lot of "knees out" in the starting position.

Ab work is here to stay. Definitely to need work it a lot harder. Felt like I was gonna pop a gasket just doing those reps with a 45 on my back.

Pretty solid day. Still feeling beat up. Particularly my low back and hamstrings. I'm confident I'll be ready to go for ME next week, though. I may end up going to Jeff's. In that case, it will be on Tuesday with a bit shorter rest than usual. Fortunately, Tuesday is the day after my high carb day. If it is Wednesday, that still works too because I get that extra 24 hours of rest.

I would LIKE to work up to a heavy double with wraps using my competition stance. I doubt it'll happen though. Justin probably won't like that idea. I just feel like I need to get something heavy on my back here pretty soon. Rep work is great but you gotta push the intensity at times for the best training effect.

Anyways...

H.A.N.D.

Tom Narvaez
07-29-2013, 09:07 PM
7/27 Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-27
Target: 250/280/80
Actual: 253/278/83



7/28/13 Training
BW: 208.2lbs
Conditioning
Elliptical Ghetto Wingates
5m warmup
7 rounds of: 20s sprint, 100s active rest
10m cool down
Distance: 2.4mi, was on pace for well under 10min/mi until the cool down, blew my wad on the last sprint


7/29/13 Training
BW: 207.8lbs


Today's work:

http://youtu.be/dFviFgAMMjQ


RE Upper
Buffalo Bar Bench (30mm+ bar, curved bar creates a ~1-2" deficit)
55xlotsxlots
105x5
145x5
195x5
215x5
235x5,5,8, no wraps, belt, etc used on any sets

Incline DB Bench, (~30 degrees, slow eccentric, 1 sec pause at bottom):
30sx8
40sx8
50sx8
60sx8
70sx8
85sx2, wasted a ton of energy getting the bells in position and it ruined the set

Pacifico Tricep Extensions:
20x5
70x5
120x3
40x5
60x5
80x5
Drop Set:
100x8
80x5
60x5
40x8
20x40, started getting stronger so I just stopped

Lateral Fly + Hammer Curl giant set (continuous, no rest):
10s x 20, 20s x 20
10s x 15, 20s x 15
10s x 12, 20s x 12
10s x 10, 20s x 10
10s x 8, 20s x 8

Reverse Flies: 7.5s x 25 x 4


Overall:
I honestly think the thickness of the Buffalo Bar affected me as much as the deficit. This definitely left me feeling pretty weak. Gotta hit this bar more often. Gonna wait a few more weeks to "test" where my real bench is at. I think my upperbody strength is finally dipping a bit, but it could just be a bad day. In the not too distant past, I have done the 85s for 10 on a steeper incline so that's really not a good sign regardless of how much volume I did before hand. I don't have to survive too much longer before it will be time to start gaining strength again. I'm not worried.

Going to go in tomorrow to do some back work. I will probably just hit pulldowns and cable rows.

Life happened today and I was very pleased that it didn't seem to affect my workout whatsoever. I have some work to do as far as real life goes in order for this to be a successful year. Not looking forward to it at the moment.

On the other hand, I am very much looking forward to squatting this week. Can't wait to have something heavy on my back for once.

H.A.N.D.

Tom Narvaez
07-30-2013, 06:47 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-29
Target: 220/470/72
Actual: 222/473/70

Just as a reminder to myself, my macros for next week are:
high: 220/480/72
low: 250/285/82


Fatness Update, Week #5:
BW: 209.2 ---> 207.6lbs
Neck: 17.5" ---> 17.5"
Waist: 39" ---> 38.75"
BF%: 23.8% ---> 23.3%

Pics actually show visible improvement for the first time this week, though. So that's good.



7/30/13, Training
BW: 207.6lbs
Accessory Day, Back

Widegrip Pulldown:
50x8
90x8
110x8
130x8
140x5
150x5
160x5
170x5
180x5,5,8

Seated Cable Row /w Triangle Handle:
50x8
90x8
110x8
130x8
140x5
160x5
180x5,5,8

1-Arm DB Deadlift Holds vs. fat gripz:
70sx ~3-4 seconds each hand
55s x ~10s each hand x 5

DB Shrugs: 85s x 10, 6, 8, grip was kinda fugged by that point

Overall:
It was nice to concentrate on my back for once. But I really only did this today to train with Justin after he got back from Vegas. I really need to take Tuesday off next week. It has been over a month since I've taken a real day off. Might as well make that day before my next heavy pull.

Gonna squat tomorrow. Competition form. Probably without wraps though. I think it will be doubles in which case anything short of 505 is a failure.

Have a nice day.

Tom Narvaez
07-31-2013, 09:23 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-30
Target: 250/280/82
Actual: 251/284/85


7/31/13
BW: 207.4lbs


Today's work:

http://youtu.be/3BSvFi5aNiw



Raw Squat, Competition Form:
55xlotsxlots
105x2
145x2
195x2
235x2
285x2
325x2
375x2, add belt
415x2
440x2
350x10, last 5 paused, belt squeezed tighter

SSB Squat to 10" Box, Conventional Deadlift stance (3-4" between heels):
65x8
155x8
245x8, add belt



Overall:
I made myself go home before I started doing stupid things. My body was just done at this point. I'll go in and finish up my accessories + do prowler tomorrow morning.

I've sensed that something was wrong with my squat for some time now, but this more or less confirms it. The only caveat here is that on my back down set I went ahead and squeezed the belt down into the 3rd hole. It felt loose on the 2nd, but too tight on the 3rd. That's why I went with 2 on the main work sets, but decided to try 3 on the last one. I felt it made a huge difference. I simply felt slow as fuck today. I didn't trust the bottom position. As tempting as it is just to blame my factors that are out of my control, such as my diet, I think the main thing here is that I just haven't done enough competition form work lately. I need to do this on my speed days for a while. I've been conjugating too much, lulz. I feel slow and awkward with my technique. Usually I'm fast and explosive as fuck.

So as a reminder to myself:
a) Crank the belt down to the 3rd hole for heavy squats from now on
b) Be VERY, VERY careful with 5RMs on deadlift, it fucks you over for weeks
c) Time to run a 2-3 week speed cycle with my competition form
d) Calm down, bad days happen

I will avenge this performance. I promise. Count on it. It will happen. I have done 425x8 walked after volume... I am better than this.

Life is good.

Have a nice day.

Tom Narvaez
08-02-2013, 08:43 PM
I actually prefer a somewhat looser belt on deadlifts. This may actually be a mistake. I'm not sure. I just feel like I can't set up at all with a tight belt on deadlifts. Squats, on the other hand, well I was on the last hole for so long that I honestly have been CRAMMING my fat ass in there. When it is loose, it feels practically useless. There is a huge difference between my belted and beltless squats. That is going to be one of my focuses this training cycle: stronger abz.

7/31/13 Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-07-31
Target: 250/285/82
Actual: 250/290/83


Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez
Target: 250/285/82
Actual: 253/285/85

Skipped my planned conditioning on 8/1. I woke up yesterday as sore as I have been since beginning lifting. It was like it was the first time I've ever squatted. Pretty much every muscle in my back, shoulders, and posterior chain felt like it would rip with one false move. I mentally wrestled with doing conditioning all day long. In the end, I decided not to do it and I'm glad because I still felt like shit when I woke up today.

8/2/13 Training
BW: 206.6lbs, way, way ahead of schedule here


Today's work:

http://youtu.be/qS_OsrRXjAY


ME Upper
Paused CGBP to Manpon:
45xlotsxlots, medium grip
95x5, add manpon
135x5
185x5
205x5
225x5, Josh asks why I am doing 5s if I am trying to keep volume low? Good point
225x2, start closegrip, start pausing
245x2, felt bad
255x2, add wrist wraps, feel better
275x2, misgrooved second rep but didn't check vid so took a dumb jump
285x2, easier than 275
300x2, don't think i was good for much more

Strict Seated DB Press:
25sx10
40sx10
50sx10, joints hurt bad, time to shut it down

BTN Seated Barbell Press / Hammer Curl Superset:
45 x 20 + 25sx8 x 3
this was literally just to make my joints feel better and it was very successful


Overall:
That was that. After training literally every single day for 5-6 weeks, my body is finally nice and fucked. Perfect. Time to do a quasi-deload and just survive for ~2 weeks or so. When the deload is over, my lifts will be as high as they've been at any point during this cut and I'll be damn near 200lbs again.

Just gotta survive a few more weeks and it will be time to shift back into GAINZ mode. As long as I can stave off any substantial damage to my lifts from this point on, this will be the most successful cut I've ever done.

My high carb day couldn't have come at a better time. Gotta go back into the gym tomorrow morning. I'll do DE Competition Squats and probably not much else.

H.A.N.D.

Tom Narvaez
08-03-2013, 02:11 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-08-02
Target: 220/480/72
Actual: 222/484/73



8/3/13 Training
BW: 207.4lbs


Today's work:

http://youtu.be/aUbVAZ2vTyk


DE Lower
Squats vs Red Minis: 195x2x8
BW Ab Wheel from knees: 10,10, few isometric holds for time
Reverse-Hyper: 4 plates x 10 x 2

Overall:
Upper/inner hamstring was very, very sore. It felt worse and worse as I added weight so I kept this relatively light and brief. I felt I was risking a tear doing any more than this, which is why you see absolutely no other hamstring work.

I used Oly shoes today and I think I may go back to using them. They're just so much more stable. I think the additional forward knee travel may help my wrapped squat as right now I get ~30-40lbs out of wraps. If I'm only getting that much, I may as well just compete without them. Other competitors are getting closer to 70-80lbs. So wraps really aren't an advantage for me.

The hardest thing for me to accept is that less is more right now. There is nothing worse for a work horse than being left in the stable.

Have a nice day.

Tom Narvaez
08-04-2013, 05:48 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-08-03
Target: 250/285/82
Actual: 251/288/83



8/4/13 Conditioning
BW: 205.2lbs, lol, I really don't know how I'm down another kilo, macros are up every week

Ghetto Wingates on an Elliptical:
5m warmup
7 rounds: 20s sprint, 100s active-recovery
10m cooldown
Distance: 1.9mi, no juice whatsoever

Overall:
I slept 13 hours yesterday. And I was still a bit sore when I woke up. Conditioning was ridiculous today. I had to use half of my usual resistance on the sprints and they were still slower than usual. I normally feel better after conditioning but right now I feel worse. My recovery is in the ****ter right now. Weak, weak legs.

At the same time, I'm not discouraged whatsoever. These recovery swings are very normal for me when I push things too hard. They've happened as long as I can remember. As long as I keep the volume low for a while, things will be just fine in a week or two.

More importantly, being discouraged serves no advantage. So it is pointless.

Have a nice day.

Tom Narvaez
08-05-2013, 08:33 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-08-04
Target: 250/285/82
Actual: 246/289/86



8/5/13 Training
BW: 206.4lbs

No video.

DE Upper
Floor Press /w Buffalo Bar vs 120lbs of chain:
55xlotsxlots
55+40cx3
55+80cx3
55+120cx3
105+120cx3
125+120x3x9

Flat DB Bench:
25sx10
40sx10
55sx10
70sx10
85sx10, easy for the first time in a while

Rest-pause Pushups:
Round 1: max reps - 20s rest - max reps - 20s rest - max reps
2m rest
Round 2: max reps - 20s rest - max reps - 20s rest - max reps
2m rest
Round 3: max reps - 20s rest - max reps - 20s rest - max reps

Hammer Curls: 30sx8x4, 60s rest

Face Pulls vs purple mini: 4x25

Overall:
Everything felt better today. I was still trying to keep volume relatively low. Good effort, good training session. No video.

Unless everything feels absolutely amazing on Wednesday, I'm still going to force myself to replace my usual ME day with a second DE day. Don't want to dig an even deeper hole. I haven't seen any evidence that my legs and lower back are back to normal.

I think there is a certain threshold for being able to "work hard" where you go beyond mere determination and will power and you begin to enter into a territory that requires a certain genetic predisposition. A lot of coaches from a myriad of sports have different sayings pointing at this fact: "you can't teach heart", "you can't teach motor", "he doesn't know how to quit", etc. etc. A lot of people, when talking about the genetically gifted, restrict their thinking to physical ability such as running fast, jumping high, or whatever. I think too often people forget that there are certain personality traits that can't be taught, that can't be learned, and that can't be developed. In the right context, these too are genetic gifts. The will to win no matter the cost is simply not present in "normal" people. Just saying.

Have a nice day.

Tom Narvaez
08-06-2013, 03:13 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-08-05
Target: 220/485/72
Actual: 225/488/74


No training today. Today is my day off. Gotta rest up for pulling tomorrow. Still planning on doing something closer to DE than ME.


Fatness Update
Week #6 Complete:
BW: 207.6 ---> 206.2lbs
Neck: 17.5" ---> 17.25"
Waist: 38.75" ---> 38.25"
BF%: 23.3% ---> 22.9%



Also, I found this really cool table in the old Westside bench manual. It is basically about how to determine your weaknesses. Louie provides lifts you should be able to hit if you want to 400/500/600 raw.

Here they are:
http://i64.photobucket.com/albums/h173/IzzyT42/WP_003039_zps39524f62.jpg
http://i64.photobucket.com/albums/h173/IzzyT42/WP_003040_zpsd6568f15.jpg


I plugged everything into an excel spreadsheet and extrapolated approximate numbers for a 315 bench (to determine my own weaknesses):

Floor Press: 300-308, IDK if I can do this, never tried straight weight floor press
2bd: 335, I am almost sure I can do all the board presses because I can sling shot 370
3bd: 355
4bd: 375
Closegrip Incline: 225, no chance in hell, 165x6 is my best, MUST hit these more
Seated Press: 170-185(most are 50%), I think I can do 170 but not sure on 185
DB Bench /w 75s: ~20-25 reps, definitely can't do this
DB Bench /w 100s: 10-12, definitely can't do this either
185 rep out: 20+, pretty sure I can nail all these rep outs
225 rep out: 12+, I've done this
275 rep out: 6+, I've done this
The reverse-band stuff varies wildly from 4-5-6, I think there must be some typos, but I'm pretty sure I'm strong on that stuff due to my slingshot numbers
Speed Bench vs Minis: 135, easy
Speed Bench vs 120#c: 135, pretty sure on this one too

This didn't really tell me a lot I hadn't already intuited, but it is nice confirmation from someone who has used the conjugate system on hundreds and hundreds of lifters. I know have to focus on bottom end strength. Due to my technique, top end movements tend to be easy. Bottom end movements tend to suck ass. Closegrip inclines are something I had forgotten but I definitely need to hit those up more. I was on the right track with the DBs. I probably need to incorporate more floor pressing and a whole lot less slingshot bench. I probably need to do 2-3 bottom end dominant variants for every top end variant that I do. That's where I'm weak and that is where I'll get the most bang for my buck...

If only I could find similar tables for the deadlift and squat.

Anyways, thought some of you might enjoy this.

H.A.N.D.

Tom Narvaez
08-07-2013, 09:52 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-08-06
Target: 250/285/82
Actual: 250/287/85

8/7/13
BW: 206.2


Today's work:

http://youtu.be/0NALm83y-E4


ME Lower (not really)
Deadlift vs Quadded Minis:
135x1
185x1
225x1
275x1, add belt, felt wrong

Beltess, 1" Deficit Pull vs Quadded Minis (one band removed):
235x1x8

Beltless Front Squats:
45xfewxfew
95x3
135x3
185x3
225x3
245x3
255x3

GHR: BWx10,8, hamstring started tugging again dammit
Reverse-Hyper: 5 plates x 10,10,15

Overall:
I managed to stick to the plan and not push myself too hard. I am trying my absolute best to stay calm and trust the people around me who are telling me that this just part of the game. I should be good to go in another few weeks. I hate these fucking walls. The thing is if you want to push volume, you have to accept you can't be 100% year round. Frustrating though. I can't wait to get back to smashing shit.

On the other hand, I was stoked to get my other brother in the gym today. He's in the video. After not lifting weights for a year, he pulled 225x1 against quadded minis. Good stuff. Also front squatted 185x1.

I'm gonna start a log for my bros so I can keep track of their shit and post their videos without mixing it all in with mine.

Anyways, fight the good fight, guys.

Have a nice day.

Tom Narvaez
08-09-2013, 09:42 PM
8/7 Macros: http://www.myfitnesspal.com/food/dia...ate=2013-08-07
Target: 250/285/82
Actual: 247/288/83


8/8/13 Conditioning
Elliptical HIIT
5m warmup
7 rounds: 20s sprint vs resistance, 100s active-recovery
10m cool down
distance: 1.8mi

Things get much worse before they get better, apparently. Recovery is still shit.

I want to say have a nice life and just disappear until the end of August.

Alas...

Have a nice day.



Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-08-08
Target: 250/285/82
Actual: 247/288/87

8/9/13
BW: 207, huh? idk why the bump, hasn't happened before


Today's work:

http://youtu.be/4JBW0n6DLE8


ME Upper
Board Pressing
45xlotsxlots
135x3
185x3
225x3
225x1, add 2bd, belt, wraps
275x1
315x1
325x1
335x1, add 3bd
355x1
375x1

Tricep Death /w 135: got back down to the 2bd, I think, no where near PR

Superset Flyes and Hammer Curls: 30s/20s x 12 x 3
Widegrip Pulldown: 95x10x5



Overall:
I continue to get smaller and weaker every single session while still being pretty fat. Life is awesome.

While I am taking all results in the next month or so with a HUGE grain of salt, I think this pretty much confirmed my theory that board work isn't very useful for me. I might want to try 2 boards again in the future when I feel better to see how heavy I can really go. Although, my training partner Josh actually benches less from boards than from the chest. So, like I thought, it probably has better carryover for those who bench with a closer grip and less arch. Both of my brothers did way more from boards than they could do from the chest. Anyways, I have some data on board presses now.

Have a nice day.

Tom Narvaez
08-10-2013, 03:23 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-08-09
Target: 220/485/72
Actual: 223/488/71

My last meal yesterday was disgustingly huge. It even made ME full which is very hard to do.

8/10/13 Training


Today's Work:

http://youtu.be/cddMLA9GX5g


DE Squats
Squats vs. Red Average: 205x2x8, low rest except last set

Overall:
Yeah, that was it. The rest of my week will look pretty similar. I sort of completely failed at the whole "deload" concept last week so I'm going to take it more seriously this week.

Two more weeks of dicking about and then I'm starting my contest prep cycle (16 weeks out). Dramatic changes will be taking place. Things will much more measured and precise. I'm going to use actual programming that I've written. Can't wait to start.

Oh yeah, I used Oly shoes. Feltgoodman.jpeg.

Having my brothers lift with me is the best thing ever.

Have a nice day.

Tom Narvaez
08-11-2013, 11:31 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-08-10
Target: 250/285/82
Actual: 245/392/86

This is the first day I consciously fucked up my macros. After I had already hit my macros for the day, or at least planned them out, I had four shots with friends so I ended up being over. It was worth it, but it won't happen again as contest prep is right around the corner.



8/11/13 Conditioning
BW: 207.4lbs
I'm up 1.2lbs this week which isn't good. I was hoping to be down under 200lbs by the end of my 12th week working with Jordan. That would give me exactly 12 weeks to gain weight going into the December meet, which would be perfect. Hopefully I'll still be able to get there.

"Ghetto Wingates" on the Elliptical:
5m warm up
7 rounds: 20s sprint, 100s active recovery
10m cool down
distance: 2.1mi

FINALLY things are starting to turn around recovery wise. This might be related to my body weight bumping up, but I'm damn glad to see it. I was beginning to really struggle mentally. This was a huge uplift for me. Even though I'm still a bit slower than usual, it was more because of my wind than anything else. I was finally able to use my normal resistance again which is a great sign. I'm looking forward to Wednesday's squat workout. Gonna keep it light via variation: beltless 8" box squats. Probably do zero assistance for the rest of the week. That should ensure that I'm good to go at the start of next week. 2 more weeks till contest prep...

H.A.N.D.

Tom Narvaez
08-12-2013, 08:05 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-08-11
Target: 250/285/82
Actual: 247/289/85


8/12/13
BW: 207.0, okay back in the right direction

DE Upper
Competition Bench vs Black Mini: 135x3x8

Overall:
So a lot of people have been asking me for my band setups. I'm sorry but I forgot to film again. I WILL remember soon.

Forgot to film.

That was it. Like I said, I am going to exercise some self-control this week and actually deload. These were very fast which is a great sign. Strength is finally returning.

Motivation and the desire to train is creeping back up again. Gonna be ready to hit the volume hard soon. So psyched to start meet prep. SOON!

H.A.N.D.

Tom Narvaez
08-14-2013, 08:34 PM
8/12 Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-08-12
Target: 220/485/72
Actual: 225/489/73

Fatness Update, Week 7 completed:
BW: 206.2--->207.0
Waist: 38.25--->38.75

Not worried about it. Fluke. Already back down below 206 today.


Yesterday's Macros:
Target: 250/275/79
Actual: 247/278/81


8/14/13 Training
BW: 205.6lbs


Today's work:

http://youtu.be/Pehk4Z054_Q


ME Lower
Beltless Paused Squats:
55x3x3
105x3
195x3
235x3
285x3
325x3
355x3@8.5, had one left but could have done more weight and still had one left

Overall:
I complain about this all the time, but I really need to get some shorts without pockets. This is fucking annoying as hell. Wearing my rehbands for every squat workout is too big of a pain in the ass.

Deload continues. I probably should have just done 375. Oh well. I'm deloading anyways. Glad to avoid any huge grinders.

Training partners hit:
Tony: 255x3
Tim: 315x3
James: 400x3

IDK, nothing really seems out of the ordinary there. I'm pretty sure my squat is still significantly down, but maybe not as bad as I thought.

Meet prep officially starts next week. SO STOKED.

Anyways...

H.A.N.D.

Tom Narvaez
08-16-2013, 01:00 PM
8/14/13 Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-08-14
Target: 250/275/79
Actual: 250/275/83

8/15/13 Macros:
Target: 250/275/79
Actual: 252/274/78

8/15 Conditioning
BW: 205.4
"Wingates" on Elliptical
5m warmup
7 rounds of 20s sprint, 100s active recovery (resistance ~13)
10m cool down
distance: 2.0mi

I'm wondering if these aren't a major contributor to my squat being down so much considering that nothing else really is. In the past, prowling and condition-y stuff has been a huge detriment to my squat when recovery is impaired. Gonna stick to the plan for now but this is something I'll re-evaluate down the line.

8/16/13 Training
BW: ???

ME Upper
Flat DB Bench:
20sxlotsxfew
20sx8
40sx8
55sx5
70sx5
85sx5
100sx2, not mentally prepared for this set, should have had 3-4
60sx27, trollolol

Overall:
That was that. Sick and tired of this shit. Can't wait to get back to doing real work. I hate sitting around like a fag while everyone works hard.

That said, I may just skip everything this weekend. Recovery is still severely impaired. I want to be fresh going into this training cycle even if means straight up taking time off. Very frustrating but whatever.

I try to make everything a competition because it improves gainz, so training partners got:
Tony: 60sx5/70sx1/45sx20
Tim: 70sx5/50sx24

OK then. Bye bye now.

H.A.N.D.

Tom Narvaez
08-17-2013, 11:13 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-08-16
Target: 220/475/69
Actual: 223/476/65



8/17/13
RE Lower



http://youtu.be/hk91Vt8LQgA


8" SSB Box Squat /w heels 6" apart
65x5x3
115x5
155x5
205x5
245x8, add belt
275x10

Notes:
Well that went better than expected. My narrow stance strength is immensely better. This was literally my conv dl stance. I stole this idea from babyslayer (George Leeman, youtube him). Box squats /w dl stance for those who suck on the floor. Makes perfect sense. I added ssb to the mix so that my back angle and rounding would more resemble a deadlift. Really think this will have great carryover. It is from a deadstop just like a dl.

I went to a wedding all day. I did very bad on my diet. I could philosophize about it, but I won't. I just have to let it go. Part of being a normal human being means making sacrifices to make your relationships work. And sometimes that means sacrificing things that I want very, very badly, like hitting my macros every single day, to make other people happy and to keep my relationships with them solid. Which is also incredibly important to me. Sometimes I wish I had no emotions, but... alas...

Anyways whatever.

Have a nice day.

Tom Narvaez
08-19-2013, 09:09 PM
8/17 Macros: lolno
Target:
Actual:

I went to a wedding and I have no idea. Protein was probably ~30g low. Fat was WAY high and I actually think I carbs might've been somewhat close. Here's what I ate that day: 4 scoops whey, 4 scoops physillium husk, 3 scoops bcaa, about ~1lb roast beef, 1 medium hawaiian pizza, 1 mixed drink, and a small serving of macaroni. Anyways, it was bad. I failed on that one. It will NOT happen again, not even once, for the duration of my meet prep cycle.

8/18 Training
Elliptical Wingates
5m warmup
7 rounds 20s sprint, 100s active recovery, resistance 13 for all sprints
10m cool down
distance: 1.9mi

8/18 Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-08-18
Target: 250/275/79
Actual: 251/272/82

Back on track.



8/19/Training
BW: 204.6lbs, new record low


Today's work:

http://youtu.be/zaW_RWIF9Kg


Northside Week 1, Day 1
Volume Bench

10x3@45% vs 120# chain, 30-45s rest:
45xlotsxlots
45+40cx3
45+120cx3
95+120cx3
135+120cx3x1*
*3.5links on ground at top, want to make sure it deloads a little more at bottom next time
Next Time: 50%x3x8

DB Shoulder Press:
25sx10
35sx10
45sx10
55sx10
60sx10
Next Time: 70sx8

Chest-to-bar Chins:
BWx5x6, got a little cheaty around set 4
Next time: 5lbsx5x5, BW AMRAP

Dips:
BWx12
BW+1 Chain(~20lbs) x 12
BWx8
Next Time: BW+1 Chain x 10 x3

Incline Flyes: 20sx15x3
Next Time: 30sx12x3

Giant Set:
Rope Facepull / EZ Bar Curl / DB Shrug
3 Rounds of:
20lbs x 15 / 40lbs x 15 / 50sx15
Next Time: 25lbs / 50lbs / 60s

Overall:
Work capacity was a HUGE factor here. I got all this done in like 75-90m and I nearly puked several times. I need to improve my conditioning BIG TIME. I will be able to add a ton to these numbers just by getting into better shape. I will do this by making sure I push the rest periods. I normally just sit around until I feel good, but I am not going to be doing that for the duration of this cycle.

I don't have much to say about this. This was a good workout. Very good. I am going to push myself harder than I ever have for the next 16 weeks. As far as I'm concerned, I will either break or make more progress than I ever have. I'm sure you can guess which one I'm determined to make happen. I'm going to push my work ethic to the next level over the next 16 weeks. That's my promise to myself and to anyone else that gives even the tiniest fucks about what I do in the gym.

Have a nice day.

Tom Narvaez
08-20-2013, 02:20 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-08-19
Target: 220/475/69
Actual: 217/477/71

8/20/13 Off Day, using Steve's programming

Diet Shiet, Week 8 Complete:
Weight: 207.0lbs ---> 202.8lbs
Waist: 38.75" ---> 38.25"
Neck: ??? ---> 17.25"
BF%: ??? ---> 22.9%, lol

From my high point, I'm down from 226.2 or about ~23.5lbs. From when I first started working with Jordan, I'm down from 222.6 or nearly 20lbs. This is all in 8 weeks. I'm hoping the next 8 weeks are just as productive in that regard.

As far as how my strength has held up, we'll see in just a few weeks. I'm going to be including competition lifts in my VERY short rotation of exercises this training cycle. Should be fun.

H.A.N.D.

Tom Narvaez
08-21-2013, 11:29 PM
Yesterday's Macros: http://www.myfitnesspal.com/food/diary/tomnarvaez?date=2013-08-20
Target: 250/275/79
Actual: 254/272/66

Thought my fat macros were 69, but that is my high carb day fat intake... Damn it. This is like the third time I've done something like this.


8/21/13 Training
BW: 205.2, lol weight swings of peace

ME Lower
Ultra Wide Sumo (clips inside plates):
135x5
185x5
225x5
275x5
315x5, add straps
365x1, add belt

Concentric Only Deadlift Stance Hack Squat (pretending sled weighs 45lbs, but probably weighs more):
45x8
95x8
135x8
185x8
205x8

Overall:
That was all I did because my hamstring popped during sumo deadlifts. I knew I should have stopped from the beginning. It just didn't feel "right". I felt like I was forcing myself into a bad position. Then, around 275, I felt/heard something make a weird crunchy noise near my hamstring/glute tie-in thing. It didn't hurt afterwards so I kept going anyway. After smashing 315x5 with ease. I put my belt on for 365 figuring it would be a nice warmup before my work sets at 4+. Instead, pop goes the wiesel. Day ruined. Good thing that meet was cancelled and now my training cycle doesn't start for another two weeks. Still annoying as hell. I don't think it is serious because I've had this EXACT SAME strain four times in the last year and a half. IDK what causes it. Really fucking annoying though.

The hack squats were a huge success and we'll be hitting them often.

My brothers have a meet on Sep 7. Tony has been training with us for two weeks. He did a fairly serious run of Starting Strength last summer. I'm surprised at well his strength has maintained to be honest. Cool to see. Tony is 5'8", 180lbs. Tim has been training with me all summer. Just over three months or so. He is 5'7" 205lbs. Tony will compete as a light 198 and Tim will compete as a light 220. Can't be bothered to have them worrying about cutting weight.

Here is their work from today:

http://youtu.be/-dgPV5SmvKA

I'm hoping they'll both get hooked from their first competition. Should be really fun regardless.