tdood

[tdood]

34/M/NJ

tomshadood on IG

Powerlifting since 2014, lifting for some time before that. I lift in and am a state ref for USAPL (worst ref in NJ!)

Best lifts:
gym 230p/320/500/640
Meet 215p/308/518/639

Bw: 258

I'm in the process of trimming off some body fat, building some muscle and increasing work capacity. It's a long process, but I don't have an upcoming meet picked out yet so whatever. I use avatar nutrition for my macros and I consult with Dwayne and Chadtheskeetbeast for much of my programming (tho I do what I want). After losing ~28lbs this spring, I began and recently finished a long reverse diet, I regained all the LBM I lost on the diet and I'm eating ~4200 cals a day. At the moment I'm maintaining weight, and I plan on cutting again around Halloweeen. I'm doing a little bit of a strength block and I'll probably test right before my diet, maybe I'll do a last minute meet.

Thursday 9/14/17

Squat(just for warmups and groove maintenance): 45x5, 135x5, 225x4, 315x3

Deadlift: 225x3, 315x3, 405x1, 465x1, 510x2x5@6 this is good, it was supposed to be under @8.

Slingshot Bench: 45x10, 135x5, 185x3, 225x2, 275x8x3 probably should have done more sets.

[tdood]

Saturday 9/16/17

Bw: 258.5

Amrap 7:00 min each exercise:

Banded chin-ups - 45

Push-ups- 100

Sit-ups- 102

[simonrest]

how long was the reverse diet, and did you do it through Avatar?
I'm just starting...

[tdood]

how long was the reverse diet, and did you do it through Avatar?
I'm just starting...

I did it with avatar. I basically did it for 3 months. I went from 2650 to 4425 cals and while I lost weight initially, I eventually gained back about 8lbs. 6bs LBM, 2 lbs fat.
I was hungry for awhile. If I was doing it again, coming off the diet I would select calorie boost and standard reverse. I did conservative reverse with no boost and remained in a caloric deficit for a long time.

[tdood]

Monday 9/18/17

BW: 258.4

Pin squat: 45x3x2, 135x3, 225x3, 315x3 just played around for a warmup

2ct Paused deadlift: 315x3, 425x3x5 first time trying these. They suck. I used a metronome per manveer.

Press one point fucking zero: 45x10, 95x5, 135x3, 155x3, 175x3x3, 135x6x3

[jwagner]

I did conservative reverse with no boost and remained in a caloric deficit for a long time.

This is what I'm doing currently because I still have more fat to lose, but I needed more food. Kind of wondering whether I shouldn't have done what you suggested, because it's only week 2 of the reverse and this definitely feels worse than the fat loss setting. But your results are promising, so hopefully I'll luck out too.

[tdood]

I did conservative reverse with no boost and remained in a caloric deficit for a long time.

This is what I'm doing currently because I still have more fat to lose, but I needed more food. Kind of wondering whether I shouldn't have done what you suggested, because it's only week 2 of the reverse and this definitely feels worse than the fat loss setting. But your results are promising, so hopefully I'll luck out too.

The standard reverse setting is great and won't make you fat, you'll probably continue to lose weight on it.

[jwagner]

I might switch at the next weigh-in. The conservative does seem to be a little too conservative.

[tdood]

Monday 9/21/17

BW: 258.8

Squat: 45x5x3, 135x3, 225x3, 315x3, 395x1, 355x3x5

Bench: 45x10, 135x5, 185x3, 235x5x4

Band pressdowns: 3 sets of 15

[tdood]

Tuesday 9/26/17

BW: 260.5 holy fuck too heavy

Squat: 45x5x3, 135x5, 225x4, 315x3, 395x2x3, 365x3,2

Bench: 45x10, 135x5, 185x3, 225x2, 260x2,4,4 ... good e1rm

Banded chins: (slow and strict) 8,8,6,5

Banded tricep pressdowns: 3 sets of 15

[tdood]

Thursday 9/28/17

Bw: 259.5

Deadlift: 45x10, 135x8, 225x5, 315x3, 405x2, 475x1, 520x2x5 creeping towards a 650e1rm

Slingshot bench:45x10, 135x5, 185x3, 225x2, 275x8x4

[KDW]

Jeesh, well I knew you already ahead of me in the race. Nice job t.

[tdood]

Jeesh, well I knew you already ahead of me in the race. Nice job t.

Thanks bud, but it ain't over till it's over.

Monday 10/2/17

Squat: 45x5x3, 135x5, 225x4, 315x3

Press 1.0: 45x5, 95x5, 135x3, 155x2, 185x2x2, 135x6x4

Deadlift: 315x3, 405x1, 430x3x4

[tdood]

10/4/17

BW:259.4

Banged out 50 pull-ups (mostly triples) then did 114 sit-ups in 7 minutes. Nice lunchtime workout. I usually do the pull-ups for time, which prevents me from doing too many, but I did too many and I'm gonna pay for it.

[Mahendra]

That's a lot of pull ups for a 259.4lbs guy... whoa....

[tdood]

That's a lot of pull ups for a 259.4lbs guy... whoa....

Yeah I'm pretty sore.

Thursday 10/5/17

Squat: 45x5x3, 135x5, 225x4, 315x3, 405x1, 365x3x5

Bench: 45x5, 135x5, 185x3, 225x2, 245x5x4

[KDW]

Did the bench pump your pecks? Did it make the wife want the secks?

[tdood]

Did the bench pump your pecks? Did it make the wife want the secks?

Yes to both

I did a bunch of banded chins, curls, face pulls, triceps extentions, and slingshot push-ups, and then spent 40min flexing in the mirror.

[Mahendra]

...and then spent 40min flexing in the mirror.

The key to gainzZz?

[tdood]

Monday 10/9/17

PWSB

Squat: 45x5x2, 135x5, 225x4, 315x3, 405x2x5

Bench: 45x10, 135x5, 185x3, 225x2, 270x2,3,5