Author Topic: MD State Prep  (Read 100993 times)

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #240 on: May 16, 2014, 08:45:40 PM »
Strong pressing going on here too.   I was actually yelling "GET IT!" at the screen on that last rep.  Love it!
That rep was a grinder.  I half wished that bar up giving it the death stare.

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #241 on: May 17, 2014, 10:21:39 AM »
84 days 'til competition

Woah!  I woke up at 172.2 this morning!  I don't know where all that water went.  Yesterdays numbers were 1,872 calories, 99c/81f/195p.  I'm still dropping the totals slowly and had 1,441 sodium.  I want to drop fast, but not too fast.  That comes to a 3.4 lb loss in the last 7 days.  I'm going to hold steady at 1,900 calories and see what happens.

Offline jrob69

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Re: BLKs Training Journal
« Reply #242 on: May 17, 2014, 07:16:31 PM »
Nice, its like christmas. Id like to wake up tomorrow at 178 with the abs to prove it.
Zippa Head

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #243 on: May 18, 2014, 02:34:46 PM »
83 days 'til competition
Weight:  173.4 - most of the water came back but this is good progress for a 2.2lb loss on the week.  Could slow it down just a little more maybe.

No heavy lifting, just the daily 50 chinups I'm doing now.

yesterday:
Chinups
   bw x 8
   bw x 8
   bw x 8
   bw x 8
   bw x 8
   bw x 8
   bw x 2

Today:
Chinups
  bw x 9
  bw x 9
  bw x 8
  bw x 9
  bw x 9
  bw x 6

These are all done throughout the day.  Plan is to work up to 10 rep sets then start adding weight (dip belt on order).  At this point, 9 is a struggle so I have plenty more work to do.  I'm going to eventually start mixing in pullups and neutral grips as well as the fat bar.

Yesterday's calories/macros:  2,026 calories, 127c/79f/210p

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #244 on: May 19, 2014, 02:43:41 PM »
82 days 'til competition

F'ing awesome squat session today.  You gotta love setting rep records while on a cut!  And on top of that I only had 3.5 hours of sleep last night and was dragging ass all morning.

Cycle 4, Week 2 - 5/5/5+ SQUATS
Weight:  173.2

Low-bar Squats
   Warmups:
   bar x 10 x 2
   125 x 5
   155 x 5
   185 x 3
   Worksets:
   200 x 5
   230 x 5
   260 x 5+ 5 (10) rep record!
   200 x 5? + 6 (11)
BBB Squats
   155 x 10 x 5
SLDL
   135 x 10 x 4

Looking at the vid, my knees are coming in a bit on the heavier weights.  I'll have to keep that in mind for next week's session.


So here's an idea that came to me last night while I was up until 3:30AM.  I'm on 3/5/1 and I believe that for my progress in strength, the 1+ week is the most important week of them all.  I'll be handling much heavier weights during that week.  I'm thinking of going on a slight surplus for that one week then back to cut for the deload week and the 3+ and 5+.  The one week surplus will give me the energy to hit those weights with everything I have in me.  I'll cut 3 weeks, mini-bulk 1 week. 

So far I'm getting about 2 lbs a week from my cut which I think is a little too much and I think it could catch up to me.  The surplus will only be 200 calories over maintenance per day and most all will be carbs for fuel.  Fat and protein intake will remain about the same.  This might spark a more intense workout with minimal gain that should be mostly water and glycogen.

Tell me I'm stupid if this sounds like a dumb idea.

Offline piperdown

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Re: BLKs Training Journal
« Reply #245 on: May 19, 2014, 03:32:02 PM »
Nice rep PR.

As far as the whole nutrition and suplus on the 1+ week....I don't know. Hopefully someone more knowledgable will jump in here on that.  I'm kind of curious myself.
Eric

Pork belly body......

Bench 305 pr
OHP 165 pr
Squat 315 pr
Deadlift 385 pr

Offline Get-n-fit

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Re: BLKs Training Journal
« Reply #246 on: May 19, 2014, 04:03:27 PM »
Good looking squats, congrats on the PR!
IG: Tourostrengthtraining
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline Acrawlingchaos

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Re: BLKs Training Journal
« Reply #247 on: May 19, 2014, 04:07:50 PM »
I would avoid changing your diet during the heavy week. A better option would be to time your nutrients closer to when you workout. Trying to split hairs and improve strength while losing weight will result in a mediocre outcome and will delay your weight loss.

I would advise being aggressive with your diet NOW, lose as much weight as you can in as little time as possible. The sooner you can hit weight and return to maintenance, the better off you are.

Offline Acrawlingchaos

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Re: BLKs Training Journal
« Reply #248 on: May 19, 2014, 04:10:45 PM »
I always want you to not be so concerned with losing weight too fast. You have enough padding that a short aggressive cut won't eat into your lean mass.

Offline Get-n-fit

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Re: BLKs Training Journal
« Reply #249 on: May 19, 2014, 04:40:47 PM »
I would advise being aggressive with your diet NOW, lose as much weight as you can in as little time as possible.

I always want you to not be so concerned with losing weight too fast.

Ummmmm....what?
IG: Tourostrengthtraining
Lift light, until you can lift right
Fortis Fortuna Adiuvat

Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #250 on: May 19, 2014, 05:00:16 PM »
Thanks, AC.  I wasn't sure if that approach was a good idea or not but figured I'd ask.  Last night was the only time I've been starving but that's because I couldn't fall asleep and went longer without eating while awake.  This morning I swapped my planned dinner rice for breakfast oatmeal.  It seemed to work for today's squats so I might keep doing that.  Still considering carb cycling though.  I might try it for next week and see how it goes.  If I don't PR at least 3 lifts, I'll drop it and continue as usual.  I'd need 6 reps @ 290 for squats, 7 reps @ 220 for bench, and 7 reps @ 330 for deadlift.  Press I'm not too worried about but to PR that I'd need 7 reps @ 130.

Daily 50 Chinups
   bw x 9
   bw x 9
   bw x 9
   bw x 9
   bw x 9
   bw x 5


Offline rangerNY

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Re: BLKs Training Journal
« Reply #251 on: May 19, 2014, 05:44:57 PM »
Strong squat day!  Congrats on the rep record.
- Drew

"Remember that guy that gave up?  Neither does anyone else."

Offline Acrawlingchaos

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Re: BLKs Training Journal
« Reply #252 on: May 20, 2014, 01:10:34 PM »
I would advise being aggressive with your diet NOW, lose as much weight as you can in as little time as possible.

I always want you to not be so concerned with losing weight too fast.

Ummmmm....what?
LOL... poorly worded. I was running out the door when I responded. BLK was concerned that he was "losing weight too fast" and adjusted his diet accordingly. He shouldn't be concerned about that.

The initial drop in weight on a diet is normal and he should just stay the course and lose the weight as quickly as possibly.


BLK... what weight do you want to hit? Are you looking to just hit 165 and hold, or are you looking to drop a bit more to 162-3?

Offline Get-n-fit

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Re: BLKs Training Journal
« Reply #253 on: May 20, 2014, 02:22:07 PM »
^^^ahhh, makes sense now, thanks ACC.
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Lift light, until you can lift right
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Offline BLK00TJ

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Re: BLKs Training Journal
« Reply #254 on: May 20, 2014, 03:20:44 PM »
BLK... what weight do you want to hit? Are you looking to just hit 165 and hold, or are you looking to drop a bit more to 162-3?

Ideally I'd like to suck a little bit of water out and weigh in right at 165 on August 8th.  Then I'd carb up and hydrate back up to the high 160s to low 170s for the August 9th meet.  In order to do that, I suspect I'd need to get down to the low 160s as soon as I can, then build back up to the high 160s slowly, tracking everything.  About 10 lbs to go!

81 days 'til competition

Cycle 4, Week 2 - 5/5/5+ BENCH DAY
Weight:  172.0 - About 10 lbs to go!

BENCH PRESS
   Warmups:
   45 x 10 x 2 sets
   95 x 5
   115 x 5
   140 x 3
   Worksets:
   150 x 5
   175 x 5
   200 x 5 +2 (7)
   150 x 5 +11! (16)  - I lost count and had to look at the video (below)
BBB BENCH PRESS w/ 1 minute rest between sets
   115 x 10 x 5
BENT OVER ROWS
   150 x 10 x 3
BENCH PRESS /w Slingshot
   200 x 7
   200 x 5
   200 x 4
Daily 50 Chinups
   bw x 9
   bw x 9
   bw x 9
   bw x 9
   bw x 9
   bw x 5

I need to get a decent sound system in my basement so I can drown out all my old man grunts and groans.    :-[


I changed up my form just a bit by trying to work on keeping my forearms straight up and down.  Before I think I was trying to tuck my elbows so much it was putting strain on my bicep tendons.  Felt much better on my biceps but I also felt more shoulder discomfort.  I'll have to work on different grip widths to find what keeps both happy.  I feel like I'm gaining some flexibility in my spine and able to put more space between my lowerback and the bench to create a better arch.  That his helping out my leg drive too.  I just have to remember since I forget sometimes.  Practice, practice, practice.

Yesterday's calories/macros:  1,834 calories, 98c/75f/190p

Tomorrow off, Thursday DEADLIFT DAY
« Last Edit: May 20, 2014, 03:22:39 PM by BLK00TJ »