I've been stuck on food anologies lately. Last month it was bricks.

You need to diversify your analogy cookbook :biglaugh:

I thought you liked it :(

I did. But then I realized I had no more pumpkin pie!! I was left eating nutmeg and cinnamon

Monday October 20

183lbs

Goodmornings 6 singles
185x1
195x1
205x1
225x1 *
205x1
205x1

Felt strong on GM's this morning, so I decided to push it a little bit and go for 225. Everything was good except I didn't go as deep, I made it about an inch or so shy of my usual depth, which is roughly parallel. The reason why I didn't go as deep was because I could feel that I was losing the arch in my lower back.

Rev. Lunges
40x9x2

Didn't feel like going to a 45lb dumbbell, so I progressed by adding a rep to each set. (9 reps per leg this week, 8 reps per leg last week)

Palloff Press
60x10x3

Tuesday October 21

179lbs

Cleans 6 singles
165x1
165x1
160x1
160x1
160x1
160x1

Didn't have my morning coffee so I'm surprised I managed these numbers.

Pullups
+10x6, +10x6, +10x5, +10x5

Added a rep to the first two sets.

Arnold Press
40x9x3

Added a rep to each set this week. Wasn't ready for the jump to 45's this morning

Biceps-Super 7s
60lb bb for 1 set, 55lb bb for 2 sets

Bit of a shitty workout in terms of energy, concentration and drive. I'm chalking that up to my lack of caffeine this morning, I'm never going to skip my morning coffee again! :D Still managed to turn it into a good day in terms of progression so I'm happy.

ever try to blend coffee in a protein shake with some ice and bring it to the gym?... So awesome.

I have! It's pretty damn good. :)

Thursday October 23

181lbs

Hack Squats
330x3
340x3
340x3

Pullthroughs
190x10x2

Front Squat
115x6x2

Good day overall. Felt very strong on the hack squats and pullthroughs, I could've added 10-15lbs on these easy. I decided to keep the animal in check and let my progression move along at a slower pace, I know from my own experiences that rapidly loading up the bar is a recipe for stalled progression. :D

good stuff man. i have never, ever liked hack squats. just feels all unnatural to me.

were you doing hack squats from the ground? you knwo when you do it like a deadlift but you are standing in front of the bar instead of behind?

Thanks Pity.

Monsta, the bar is about 2" off the ground because I do them in the squat rack. And yeah its pretty much like a deadlift but standing infront of the bar.

Kane you are doing your fronts squats almost exactly the way I started out doing them. Not with hack squats but you get me.

^^Hopefully that's a good thing :biglaugh:

Well of course it's a good thing, haha. You should be able to start skipping ahead in weight very quickly once you've grown more comfortable with it. And then you can do front box squats, front anderson squats (these are my faves)...

Ya you love those Andersons Huh E! Once my racks built I gotta try em.

Anderson Front Squats rock!!!!!!!!!!!!! :)

Sunday October 26 (Felt under the weather fri and sat)

180lbs

CG Bench
190x3
190x3
190x3

Felt good. Added 5lbs from last week, on all 3 sets.

Regular Grip Bench (Backoff Set)
185x6

Got in another rep this week.

Rows 185x8, 180x8, 180x8
Cable Rows 150x10

Progressed a bit more than I thought on the rows. Added a rep to the first and second set and added 5lbs to the last set. Wasn't planning on getting that 5lbs on the last set. Cable rows were good, definitely targeted my upper back.

Facepulls
95x10x3

Neutral Grip DB Press
70x10x2, 65x9

Just couldn't get that last rep on the third set. Understandable since I increased CG Bench and the first two sets of this exercise.

Planks 2x1min
Side Plank 1x30sec/side

Didn't want to kill myself in the gym (maybe I will when I'm 100% :D)so I left the planks to a minimum. So don't laugh at my planks Pity :biglaugh:

I was feeling a bit under the weather friday and saturday so I decided to wait it out and hope I would be good to go before monday. I didn't want to skip a session unless I really had to. I didn't feel 100% today but I felt good enough to hit the weights, turned out to be a good day.

haha...i would never laugh...at least you're doing them :)

Monday October 28

180lbs

GM's 10 singles
185x1
205x1
205x1
205x1
205x1
205x1
205x1
205x1
205x1
205x1

Making some pretty good progress on the GM's. "10's" were a bitch, so I'm glad I 'did better' going from last weeks "6's" and the "8's" from the week before. :)

Rev. Lunges
45x8x2

Made the jump to the 45's today. Brought the reps back down to 8 (did 9 last week w/ 40s), next week I may keep the 45's and do sets of 9 rather than move to 50s.

Palloff Press
65x10x3

good progress sir.

Nice work. Lookin real strong.

IDub

Nice work Kane, good progress. Where do you want to end up with the GM's?

Thanks Guys. :D

Honestly I would be happy if they got into the 230 range. I guess it all depends on how I can progress, if I can keep going to 250+ then thats sweet. If I get stuck around 230 then I'll change it for another deadlift variant and come back to GM's later. I've been chasing a 405 deadlift for a while, so hopefully these will help with that as well. :)

In a nutshell, I want to go as heavy as they'll let me. :D

They should def help with your deadlift goal....Good stuff in here , bud !

Thanks TALO

Tuesday October 28

178lbs

Cleans* 10 singles
155x1
165x1
165x1
165x1
165x1
165x1
165x1
165x1
165x1
165x1

Cleans were very tough. I didn't think I could get 165 for that many sets, but I managed to get them all cleanly. Big progress over the "8's" and "6's".

*I should have mentioned this earlier, its entirely my fault. I'm not actually doing proper Cleans, I'm doing Hang Power Cleans. The reason why I was writing Cleans is because that's what I write in my workout book. Sorry if this caused any confusion, I'll refer to them as Hang Power Cleans from now on (or at least try to :D).

Pullups
+10x7, +10x6, +10x5, +10x6

Got in an extra rep for the first and last set this week.

Arnold Press
45x8, 40x9x2

Dropped a rep and added 5lbs to the first set, kept the 2nd and 3rd the same as last week.

DB Curls
40x8x3

Decided to drop the Super 7s. The novelty/nostalgia has worn off :biglaugh:

Nice cleans.

I love doing singles. :)

How much rest do you take when your doing singles ?

Thanks Wolf, I love doing singles too.

It all depends on the exercise, but its usually 3-5 minutes. Maybe a bit more if I don't 'feel ready', I just did a really taxing set, or failed an attempt (failed during the movement, not off the start) . Rarely ever more than 6 or 7 minutes though. Ultimately though, I need what I need (in terms of rest). I use the clock on the wall as a guide, so its not as if I'm timing with a stopwatch. :D

Mainly I want to go into my next single with as much neural recovery as possible rather than just metabolic recovery.

agreed, good call.


ya know...in person...i always picture you would look like topher :)

I've won money using my avatar pic, because people can't tell if it's me or topher. So you would be right to picture me as him, except I look like him after a few cycles of steroids :biglaugh:

And nice sig btw haha

On a side note:
I logged onto to fitday today (don't usually track my diet everyday) just to check my macros.

Yesterday I consumed:
4323 calories
130.3g fat
314g carbs
436.7g protein

got damn! i probably get a little over half of that :)

Isn't that a little excessive? Nice work though. I guess you *know* you're getting enough protein. haha

IW

Its probably excessive, I didn't plan on getting that much protein in but I ended up eating an extra meal with chicken. Ate well over 2lbs of boneless skinless chicken. Plus it was a training day so add in a couple protein shakes.

Normally it's around 350ish, about 2g per pound of bodymass.

word. i only drink one protein shake a day if that. and when i do its only like one scoop before i go to bed. i may start to add one in the morning. though. do you drink your with meals or use it as a meal replacement

Majority of my shakes are by themselves for pre and post workout. Outside of that I'll drink a shake after a meal.

word, word. just wanted to get other peoples timing on it

Aha! Just thought everyone should notice I have moved on from bantamweight to lightweight!

IW

that sexy baby blue :)