2

Sunday Nov 3
Deads
225x5
305x3
355x3
395x3+(6)
225x10x5

Toosday Nov 5
Bench
135x5
195x3
225x3
250x3+(5) (6th with spotter help)
185x10x3
155x10x2

Other stuff

Realized I didnt post any lifts, texted giwi and eric most of them...rest week, gonna go nuts the next 3 week cycle before i focus on cutting weight and maintaining lifts...looked through before i let myself get away again and im in a much better place with my lifts than before.

Previous lift maxs: (April 2010, Weight 280)
Bench: 195x5
Squat: 275x5
Mil: 95x8
Dead: 375x5

Current lift maxs: (Nov 2013, Weight 268)
Bench: 265x3
Squat: 285x10
Mil: 165x3
Dead: 415x5 (possibly 6-8 if truly trying to rep max)

Just rambling, feel like im in a better place than I was then for cutting weight, probably because thats where i build up a base of muscle that when i gained weight again could just add to...meh, going to try and drop 30-40lbs by february/march

Need to think of my strict diet, maybe talk to giwi or chins about stuff cuz otherwise im just gonna do chicken/protein shakes and greens

Did some bullshit today

Military: barx10, 95x5 (30sec pause on last rep at top) 135x5x2

Bench: 135x5, 185x5x2 (forced concentrations), 225x5 (forced conc, holy fuckballs that felt so good)

DB curls cross body

135x20x5 shrugs with FG

BB curl: bar, 65x10x2

gz n1

Strong Dan is strong -

and yes, Giwi is dialed in diet wise now. keep up the progress m8!

thx, and yeah diet...ehhhhhh fuck

let me know if you want to get serious about your diet

requirements: myfitnesspal account, kitchen scale

results: guaranteed thanks to science

i have both, vent?

but at the same time, i dont want to change my morning protein shake and eating a shitload of chicken

when you eat and how large or small your meals are means next to nothing

here is pretty much everything you would need to know to be 100% successful:
http://www.youtube.com/watch?v=GAvW6xBZjSk...hO2wlS6_ohr7ORr

it is really not complicated

also, been on vent for 20 mins but you are afk

fook, ill be on tomorrow!

DL test max offical, 5 plate club rejoined.

Tried to pull 505, nope 1/4 pull and derrrrrrrrp

Meni Meni gz on rejoining the 5 plate club. Save a seat for me. I'll get back there one day.

same
but for the first time

Hell at this point I'll settle for being at the 4 plate club again - 5 plates is like 2003-2004.

I doubt you will no offense, and im amazed you ever got 4...your frame doesnt look conducive to DL/Squats

Did some stuffs

Dead = 385x5+(8)
Bench = 245x5+(8)
Mil = 155x5+(6)

I believe 4 is achievable still, though right now by body is mocking the notion. At my strongest I still only weighed a little more than I do now. I know I know, I'm tiny. The hardest thing for me in the past was always getting my bench right.

Squat: 255x5+(12)

I love the beastly texual updates, but you should post here too brah.

I just forget...but I shall try.

I write them down, text you/giwi usually

Not doing 531 for a few weeks to change it up.

Still working on running and losing weight so just trying to maintain muscle mass at the moment

Bench days are 5 sets of 5-6x225 with assistance lifts
Military is 5 sets of 5x135
Squats is 5 sets of 8x225 and 2x5x315
Deads is usually just sets of 5x315 or 385

felt like I should poop something

wb!

Fuck yeah you're alive!

Also dats a lotta squats.

I'm thinking of bailing on 5x5 SLS - Calves and shins just starting to take a beating
with that kinda squat volume each week on a Smith, that and sucking at keeping myself
primarily on my heels.

285x1 max bench, going to go back to rwpping 225 and doing more upper back work to help with the push...going to max squat tomorrow most likely and see where I'm at before I cut weight again

225x5x5 bench
225x9 last set

135x5, 5, 5, 8 military press

235x3 x10sets bench
145x3 x10sets Military

Assistance works + cardio

Found out new job will pay for my gym membership + some which is

Been doing 225x5x5 squats lately, backs been sore and haven't been trying to push much
240x3x9, 240x6 bench

gunna need a dan update

Mini gym in complex, house and yard work. Lifts going down since not enough time to go to real gym

Going to be back to "real" lifting once get family membership to the rec center. Have been focusing on fixing house and baby stuff to get ready. Will be going lifting 2-3 days and swimming another 2 all going according to plan. Still decently strong, but feel like I've gotten a bit softer since getting married and finding my lifting/workout groove. Eventually might stop lifting in lieu of hiking/skiing/etc outdoors here

wb again
dont stop lifting bby