Holy hell how many times am I gonna come back and post saying I'm gonna start journaling again? Meh.
Weight is 279. Next meet is May 3rd, committed and finally getting back on the platform. I'm planning on being 242, shooting for a 320 bench and 600 deadlift. Got work to do, but been lifting heavy for the past few months and feeling good. So far, so good. I've been writing all of my workouts down instead of logging them here, but missed the atmosphere and the group of guys so figured I'd strike it up and see if I couldn't get back in the groove of online journaling. We shall see.
Tonight is just some light accessory stuff. Since the drop in weight, squat has taken the biggest hit, I just don't feel like I can find the groove, I feel odd and off at all times during the lift. I tried opening up my stance more last night and felt I made some progress at getting back. I dropped the weight drastically and will keep it there until I'm really comfortable with the wider stance and ability to get comfortable under the weight.
sets x reps
5 x 2 @ 330
3 sec paused 3 x 2 @ 235
GM's 3 x 10 @ 225
Hyperextensions 45 plate x 2 x 10
BB Rows 3 x 6 @ 185
Lat Pulls 3 x 12 @ 200
Deadlift night, I left my damn log book at work, so I winged it. I think I was supposed to do speed tonight.
Worked up to 405
405 x 5
455 x 5
495 x 3 x 3 45 seconds between sets Was ridiculously easy. I could have hit 5 reps each set pretty comfortably. 82.5% of 600, which is my goal for May. Set was supposed to be at 70%, so slight up in weight and was good.
Lightning Deads 495 x 1, 405 x 1, 315 x 5, 225 x 10 These suck alone without someone by the bar to pull off plates.
Snatch Grip DL-225 x 2 x 8 My snatch grip is stupid weak, just feels awkward.
DB Row-100 x 2 x 20
Chest Flys-Straight Arm, Deep-25's x 2 x 10
DB Shrug-60's x 30, 75's x 20, 90's x 10
Front Raise-40's x 3 x 6
Side Laterals-30's x a lot
Seated Calves-2 plates x 30 x 2
Triceps- 65 x 20, 65 x 10 6 sec negs
V Bar Chest Pull-95 x 2 x 20
Scapular Retractions-85 x 2 x 20
Donnie Thompson posted a vid on twitter with a back set he did, tried it, liked it, blew up my back.
Did 135 x 2 for 5 seconds, 225 x 1 for 5 seconds, 315 x 1 for 5 seconds
Glute Bridge 135 x 20
AM Weight: 277.8 Carb Nite today, I napped during the middle of it, but hell, woke up and ordered pizza and had some cheese cake. So all in all, a success. I'll be taking the next few days off of lifting, will be doing cardio tomorrow night, maybe light lifting but deload this week, and it's well welcomed.
Fucking been down with bronchitis the past few days. Got some high speed antibiotics from the doc. Sucks, next week I have an endo appointment to make a few adjustments, hopefully will be 100% by then. Doing some benching tonight.
AM weight: 283 after carb nite, up a little more but I ate chicken noodle soup and have been crushing the gatorade today. I expect it'll drop nicely tomorrow and the next day after carbs are restricted. Thursday and Friday will be carb nites, with an elongated carb restriction afterwards if needed to get back on schedule.
Total lost so far is 182 pounds, looking forward to hitting 200 pounds lost soon.
Had a mighty fine lifting session after a pretty bad week.
135 x 10
185 x 10
225 x 8
275 x 2
295 x 2
85 x 30
135 x 10
185 x 8
225 x 6
275 x 4
295 x 2 x 2
225 x 8 x 3 About 30 seconds rest between sets. I gotta get more aggressive on my benching.
75's x 15
85's x 12
100's x 6, dropped to 90's x 6
35lbs x 100
Bicep Cable Curls
20lbs x 3 x 15
Tried some Blood Flow Restriction stuff, sleeves around biceps
20lbs x 8 Crazy pump and isolation.
50lbs x 3 x 12
160 x 3 x 15
95 x 3 x 10
Last week I felt something tight in my chest, today I felt 100%, but wanted to get a few pulls in quickly, just checking it out.
Worked to 405 for one, no issues.
Treadmill-Incline 8 Speed 3.4 10 minutes
Congrats on the weight loss mate, 182lbs is phenomenal! Have you been using Carb Nite throughout the entire diet. Always used to fall asleep shortly after starting my Carb Nites and have to cram most of my Carbs in a short time when I woke up.
Originally Posted by Mark!
I just started using Carb Nite. Prior to that my nutrition and training was done by Josh Bryant, we followed a 12 day keto/1.5 day refeed cycle that worked well. Even now, I switch back and forth between traditional Carb Nite and a 12 day keto run with a carb nite at the end, essentially just stretching the ultra low carb days in Carb Nite, like the book says, I go by feel 90% of the time. If I'm losing nicely, and feeling good, I'll take the keto a few days longer.
I reset all of my numbers and percentages tonight. I was going through my program and saw I was sketchy with a few lifts, squats mainly, and decided to reset since I was only 4 weeks in, and start from scratch. I got the go ahead to do this since I'm over 5 months out for my next meet, it won't be setting anything back.
Bench Cycle 1-Heavy
245 5 x 2 Mental note, elbow and wrist alignment. Needs to feel solid all the way through my back.
185 2 x 15
160 3 x 12
40 4 x 25
Straight Arm Pulldown
40 x 10 Slow and concentrated.
50's 3 x 15 2 second squeeze
I decided it'd be a great fucking idea to run the stairs after my workout. OH, the better part of this idea? Let's carry 2 45lb plates while doing this.
Holding Plates-Down 6 flights
Not Holding Plates-Up 8 Flights, Down 8 Flights
Holding Plates-Up 8 Flights, Down 2 Flights
Squats- My thoughts on these...they suck. Not squats in general, just my squats. I feel like after dropping so much weight, I can't find my best groove out of the hole. Going down, I can see I'm staying upright and tight. Elbows are semi tucked. After I hit the hole and start up, everything goes to shit. Elbows flare, core tightness deflates and form just crumbles, then 3/4 the way up I explode. I'm thinking of dropping the weight and really working on form, doing paused squats, and doing dead stop squats out of the hole. Plus the fact that I'm inconsistent when it comes to squatting. I'll bench and dead lift every damn day, but getting amped up to squat...usually just doesn't happen. I'm about 2 months out from my Texas Strength Systems rack and dropping about 800 pounds of iron in the garage with a texas power bar and safety squat bar for my garage, so I'm hoping with the new rack I can fix my elbow position and with the SSB, it'll help with shoulder and elbow soreness. I have been using Mark Bell's Elbow bands and they've been doing wonders for the pain though.
185 x 6
225 x 4
275 x 3
365 x 3 x 2
315 x 2 x 2
185 x 3 x 5
315 x 2 x 15
40lbs x 2 x 50
50lbs 2 x 20
Those Stair Run's sound brutal! Good stuff. What routine do you follow?
Originally Posted by Mark!
Cube Method. Will use it through at least May, and probably on further. I've been seeing good things from it so far.
Hit up some deads tonight. Cube Cycle-Week 1 Reps
6 x 3 @ 360, 2 x 405, 2 x 455, 2 x 500
Snatch Grip Block Pulls
12 x 225, 12 x 295
2 x 20 @ 135
Mini Band Clamshell
2 x 20
3 x 10 @ 75lbs
2 x 20 @ 60lbs
Abs x 50
Incline Bench 1 x 8 @ 210lbs
Incline DB 2 x 20 @ 70's
Close Grip Bench 3 x 12 @ 145, 2 x 4 @ 175
Flys 3 x 15 @ 85lbs
Triceps x 100
Box Squats-Doing these frequently for form and glute activation work.
bar x some
135 x 10
225 x 5
Doing everything I can to focus on glute activation and making sure my form is at least getting better. I don't plan on taking any weight over 315 for a good while. On squat days I'll focus on 315 for form to make sure it's not getting out of line. Pelvic tilts are really helping with both squats and deads.
Did some pressing last night. Wasn't planning on doing as much but enjoyed it. Felt really good.
Stretching and Warm ups
Worked up to 275 x 2 x 2
85 x 2 x 20
135 x 2 x 10
Worked up to 315 x 2 x 2 First set flew.
Hammer Strength Pull Downs
3pps x 3 x 8
3pps x 3 x 8
BW x 3 x 4 6 months ago I couldn't do one.
BW x 30
40lbs x 50
Bodyweight wasn't up anywhere near what I thought it'd be this morning after 3 thanksgiving dinners. 282 this morning. A pleasant surprise.
Squat-Week 2-Cycle 3 Reps
275 x 1 x 8
Seated Wide GM
135 x 3 x 8 Deep to the point of feeling unstable at the bottom.
315 x 2 x 6
225 x 2 x 6
95lbs x 2 x 10
Donnie Thompson's Lock and Load aka JB Silverback Stretch
135 x 5 seconds x 5 followed by 5 scapular retractions
If you're looking at add back stability to your squat and deadlift, give these babies a try. There's a YT vid out there by Donnie Thompson describing these, they work!
Good stuff mate! Just got '365 Strong' by Brandon Lilly so gonna be trying the updated Cube Method after I've had a Deload this week.
I think you'll really like it quite a bit.
Originally Posted by Kong
Did some accessory work today, mostly just to get moving some.
Lateral Rows with 15 second stretch at the end of each set
6 plates x 8
4 plates x 10
2 plates x 10
2pps x 15
2pps + 25 x 10
2pps x 5 x 3 w/30 seconds between each set
30 seconds on seconds off x 3
Assisted Pull Ups
2 x 5
Mark, a serious congrats on the weight loss. That is a hell of a cut! Carb Nite is a great diet plan. Ive used it myself with great results. After the new year ill start it again to get ready for upcoming meets. Cube should do you good too. We programmed the Jersey Iron Cube Method that Lilly will be adding to the book along with the Boss Cube. Big results from all the methods.
Wow, you ain't kidding, that's a huge weight loss! Congrats Mark! Are you following his updated Cube method or the old routine?
I've really enjoyed using CN as a diet. I've done keto diets in the past with a 12 day keto phase and a 2 day refeed, but on CN I never feel overly bloated and my weight doesn't rebound like before, I'm only putting on 3-4lbs during a refeed.
Originally Posted by Brian C
I'm following the basic cube method right now. I do like implements of the Cube Boss, and I may start throwing them in later on down the road, but for now, things are going very well for me training wise so I'm not gonna touch a thing.
Originally Posted by Brian Hopper
I'll probably run the Cube out until after the start of May, right now I'm shooting for a 600+ pound deadlift while weighing in at least 100 pounds lighter than my last meet in 2012. Adding 50lbs to a lift plus dropping 100lbs, that's my goal.
AM Weight: 279.4 Carbs today!
Deadlift night went so/so. I typically lift after being up all day, but tonight I napped, woke up and went to the gym since I had to be at work at 4AM for some holiday overtime. I wasn't feeling very aggressive tonight, so everything felt slow and deliberate. Got the work done though, that's all that matters in the end.
4 inch pulls
480lbs x 5 x 2 First two sets sucked, slow as molasses. 3rd rep something fired up and they were solid, smooth and quick. I have the most trouble with 4inch pulls it seems, I can't get centered and can't get the weight back to pull back instead of up. In time it'll improve and it'll improve my overall lift. Off the floor I pull so quickly that I fly through that part of the lift. Brandon Lilly said he does so paused deadlifts at times from 1-2 inches, he'll pull from the floor, stop a few inches up, hold, then explode up to finish. I may try these with a light weight next week.
Donnie Thompson's Back Stretch
135 x 3 x 5 seconds
225 x 3 x 5 seconds
315 x 5 seconds
135 x 2 x 10
225 x 2 x 10
100's x 3 x 10 I switched from supporting my leg on a bench to just bending over and doing rows that way. Felt more activation so will drop the bench from now on.
Hanging Leg Raises
2 x 8
80lbs x 30
1 Minute Plank right after crunches
Carbnite will be today, really looking forward to it.
Carbnite went well, up to 284, not too bad. It's up a little more than I expected, so we'll need to make some adjustments next week. My plan for December is just to be in the 270's without breaking in to the 280's on carbnites. So 274-276 I'd be happy. After that it should be smooth sailing to the 240's before May, slowly and steadily.
That's awesome on both counts!
Originally Posted by Mark!
Looks like you are back here on a consistent basis. Putting in some real good efforts.