Still here, still training, but morale has been pretty low and I've been forced to think long and hard about some goals. I've enjoyed my time doing the BBM group programming, but I think it's time to move on. After two years I still get a sharp stinging pain in my glute/hip/hamstring area when I squat or pull anything over 300lb. I still have the bug to get stronger, but I have to do something about my hip or I can't make that happen. So, I'm going to start doing my own programming, and I've come up with an 8 week game plan to focus on tolerating top end strength in the squat and deadlift and attempting to PR my bench press.
My plan is to change my competition squat and deadlift to a 2ct paused variations and I'll be getting most of my volume doing 3-0-3 tempo squats and 0-0-3 tempo SLDL. I'm hoping that increasing my e1rm on the paused variations will allow the tendon to heal and adapt to the higher intensity.
Dear Diary, My Meathead Bullshit Has a Body Count
Moderator: Chebass88
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cgeorgiev
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- Age: 33
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cgeorgiev
- Registered User
- Posts: 96
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- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Monday 04/15/19
2ct Paused Squat
295 x 1 @ 8
260 x 5 @ 8
260 x 5 @ 8
260 x 5 @ 8
260 x 5 @ 8
Competition Press (press 2.0 w/ belt and wraps)
160 x 1 @ 8
140 x 5 @ 8
140 x 5 @ 8
140 x 5 @ 8
140 x 5 @ 8
CGBP
215 x 5 @ 7
225 x 5 @ 8
235 x 5 @ 9
235 x 5 @ 9
235 x 5 @ 9
Notes: Day 1 of my new plan to switch out 2ct paused squat instead of my regular competition squat with a stretch reflex. Everything went well: a little discomfort on the first few backoff sets after my 1 @ 8, but no stinging pain. I'm feeling excited, and hopefully I'll able to continue getting stronger pain free. I haven't squatted anything more than 325 in 2 years, so jumping into 295 x 1 @ 8 pain free feels really promising.
2ct Paused Squat
295 x 1 @ 8
260 x 5 @ 8
260 x 5 @ 8
260 x 5 @ 8
260 x 5 @ 8
Competition Press (press 2.0 w/ belt and wraps)
160 x 1 @ 8
140 x 5 @ 8
140 x 5 @ 8
140 x 5 @ 8
140 x 5 @ 8
CGBP
215 x 5 @ 7
225 x 5 @ 8
235 x 5 @ 9
235 x 5 @ 9
235 x 5 @ 9
Notes: Day 1 of my new plan to switch out 2ct paused squat instead of my regular competition squat with a stretch reflex. Everything went well: a little discomfort on the first few backoff sets after my 1 @ 8, but no stinging pain. I'm feeling excited, and hopefully I'll able to continue getting stronger pain free. I haven't squatted anything more than 325 in 2 years, so jumping into 295 x 1 @ 8 pain free feels really promising.
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cgeorgiev
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- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Tuesday 04/16/19
2ct Paused Deadlift
335 x 1 @ 8
295 x 5 @ 8
295 x 5 @ 8
295 x 5 @ 8
295 x 5 @ 8
Competition Bench Press
260 x 1 @ 8
230 x 5 @ 8
230 x 5 @ 8
230 x 5 @ 8
230 x 5 @ 8
Notes: Ran short on time and left without finishing my last lift (3-0-3 tempo squats for sets of 10), but I'll just move that to Wednesday with my GPP. Paused deadlifts felt great. I'm over 100lb away from a deadlift PR, but I had that "strong" feeling again where I could put everything into the lift without holding back from fear of pain. Excited to push e1rm on this variant. Nothing special about bench: I'm getting used to singles @ 8 again, so my body is still waking up to that. Rep work felt great: heavy, but in the pocket for 5@8, and from my POV technique was decent.
2ct Paused Deadlift
335 x 1 @ 8
295 x 5 @ 8
295 x 5 @ 8
295 x 5 @ 8
295 x 5 @ 8
Competition Bench Press
260 x 1 @ 8
230 x 5 @ 8
230 x 5 @ 8
230 x 5 @ 8
230 x 5 @ 8
Notes: Ran short on time and left without finishing my last lift (3-0-3 tempo squats for sets of 10), but I'll just move that to Wednesday with my GPP. Paused deadlifts felt great. I'm over 100lb away from a deadlift PR, but I had that "strong" feeling again where I could put everything into the lift without holding back from fear of pain. Excited to push e1rm on this variant. Nothing special about bench: I'm getting used to singles @ 8 again, so my body is still waking up to that. Rep work felt great: heavy, but in the pocket for 5@8, and from my POV technique was decent.
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DrHades
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- Location: Germany
- Age: 38
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Hi georg. How did the week with the new set up go?
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cgeorgiev
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- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Hey man, thanks for reaching out. I've been pretty bad about logging. Training with my new plan has been going really well. I think I'm actually getting a bit of momentum: I have zero pain in my hip and I'm able to consistently hit RPE targets without triggering a setback. I've been having some issues outside the gym with motivation and appetite that I'm hoping will improve.
Here's my template that I'm going to run for the next 4+ weeks.
Monday
2ct Paused Squat
1 @ 8; 4 x 5 @ 8
Competition Press
1 @ 8; 4 x 5 @ 8
CGBP
5 @ 7, 5 @ 8, 5 @ 9 x 3
Tuesday
2ct Paused Deadlift
1@8; 4 x 5 @ 8
Competition Bench
1@8; 4 X 5 @ 8
3-0-3 Tempo Squats
10 @ 7, 10 @ 8, 10 @ 9 x 2
Wednesday
GPP
Thursday
3-0-0 Squat
5 @ 7, 5 @ 8, 5 @ 9 x 3
Slingshot Bunch
5 @ 7, 5 @ 8, 5 @ 9 x 3
Incline Bench Press
10 @ 7, 10 @ 8, 10 @ 9 x 2
Friday
0-5-3 Rack Pull, mid shin
5 @ 7, 5 @ 8, 5 @ 9 x 3
Barbell Row
10 @ 7, 10 @ 8, 10 @ 9 x 2
RDL
10 @ 7, 10 @ 8, 10 @ 9 x 2
Saturday
OFF
Sunday
GPP
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cgeorgiev
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- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
S'pose I should log once in awhile.
Monday 04/29/19
2ct Paused Squat
290 x 1 @ 8
255 x 5 @ 8
255 x 5 @ 8
255 x 5 @ 8
255 x 5 @ 8
Competition Press
165 x 1 @ 8
145 x 5 @ 8
145 x 5 @ 8
145 x 5 @ 8
145 x 5 @ 8
CGBP
217.5 x 5 @ 7
227.5 x 5 @ 8
237.5 x 5 @ 9
237.5 x 5 @ 9
237.5 x 5 @ 9
Monday 04/29/19
2ct Paused Squat
290 x 1 @ 8
255 x 5 @ 8
255 x 5 @ 8
255 x 5 @ 8
255 x 5 @ 8
Competition Press
165 x 1 @ 8
145 x 5 @ 8
145 x 5 @ 8
145 x 5 @ 8
145 x 5 @ 8
CGBP
217.5 x 5 @ 7
227.5 x 5 @ 8
237.5 x 5 @ 9
237.5 x 5 @ 9
237.5 x 5 @ 9
Last edited by cgeorgiev on Wed May 01, 2019 5:22 pm, edited 1 time in total.
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cgeorgiev
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Re: Dear Diary, My Meathead Bullshit Has a Body Count
Tuesday 04/30/19
2ct Paused Deadlift
345 x 1 @ 8
300 x 5 @ 8
300 x 5 @ 8
300 x 5 @ 8
300 x 5 @ 8
Competition Bench Press
265 x 1 @ 8
232.5 x 5 @ 8
232.5 x 5 @ 8
232.5 x 5 @ 8
232.5 x 5 @ 8
Felt way too tired to do 3-0-3 tempo squats and called it for the day. Definitely need to work on conditioning.
Notes: Still having a lot of issues with appetite. I actually made the effort over the weekend to start meal prepping again, but come lunch time during the week I can only eat maybe 1/4 of the food I prepared. I'm able to use an herbal supplement at night to get an appetite, but during the day I've been having to drink my calories.
2ct Paused Deadlift
345 x 1 @ 8
300 x 5 @ 8
300 x 5 @ 8
300 x 5 @ 8
300 x 5 @ 8
Competition Bench Press
265 x 1 @ 8
232.5 x 5 @ 8
232.5 x 5 @ 8
232.5 x 5 @ 8
232.5 x 5 @ 8
Felt way too tired to do 3-0-3 tempo squats and called it for the day. Definitely need to work on conditioning.
Notes: Still having a lot of issues with appetite. I actually made the effort over the weekend to start meal prepping again, but come lunch time during the week I can only eat maybe 1/4 of the food I prepared. I'm able to use an herbal supplement at night to get an appetite, but during the day I've been having to drink my calories.
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DrHades
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- Location: Germany
- Age: 38
Re: Dear Diary, My Meathead Bullshit Has a Body Count
The setup looks like a good plan. The tempo variations and a higher rep scheme really helped me keeping my ego at bay and decrease the loads. I hope you can accumulate several weeks of ups and get a good momentum going.
I had an idea for myself that works, regarding the appetite. I am fluctuating calories a lot during the week. On MON and TUE I try to overeat on the comp. lifts days (actually Sunday night already). Then I take it easy on GPP days and go low on my rest days, provided there is no BBQ and a good weather outside. I find that I tend to naturally regain my appetite with this scheme. But drinking calories is definitely the easiest way.
I had an idea for myself that works, regarding the appetite. I am fluctuating calories a lot during the week. On MON and TUE I try to overeat on the comp. lifts days (actually Sunday night already). Then I take it easy on GPP days and go low on my rest days, provided there is no BBQ and a good weather outside. I find that I tend to naturally regain my appetite with this scheme. But drinking calories is definitely the easiest way.
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brkriete
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- Location: Ashland, MA
- Age: 44
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Hey, congrats on the log title. Best one on the site?
Hope the appetite etc improves. I've been having the opposite problem. Lots of stress and eating my feelings.
Hope the appetite etc improves. I've been having the opposite problem. Lots of stress and eating my feelings.
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cgeorgiev
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- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
I totally forgot I created a log here, and I need to get some good habits going again. Hard to believe it's been almost a year.
A lot of life stuff has been happening lately: girlfriend of 6 years left me, new management and restucturing at work, parents moved abroad, etc. At the beginning of the year I was in the UK for a few weeks with family to grieve and lost about 20 pounds due to stress. Time to rebuild, currently around ~180 from 195 late last year. I've been spending most of my free time in the gym since it's cheap, gets me out, and it's hard to think when you're lifting. Well, let's get into it.
Pivot week
Monday - Off
Tuesday 02/25/20
Competition Squat (low bar w/ belt)
260 x 6 @ 7
275 x 6 @ 8
290 x 6 @ 9
Competition Press (press 2.0 w/ belt)
135 x 6 @ 8
140 x 6 @ 9
Snatch Grip Deadlift
250 x 8 @ 6
260 x 8 @ 7
275 x 8 @ 8
275 x 8 @ 9
Floor Press
185 x 8 @ 8
185 x 8 @ 8
185 x 8 @ 9
Wednesday 02/26/20
BW: 181.8
Competition Bench (1ct pause w/ belt)
215 x 6 @ 7
225 x 6 @ 8
235 x 6 @ 9
Competition Deadlift (conventional + hook grip, no belt)
280 x 6 @ 7
295 x 6 @ 8
315 x 6 @ 9
HBBS
205 x 8 @ 6
215 x 8 @ 7
225 x 8 @ 8
225 x 8 @ 8.5
Seated Dumbbell Press
70 x 10 @ 8
70 x 10 @ 8.5
A lot of life stuff has been happening lately: girlfriend of 6 years left me, new management and restucturing at work, parents moved abroad, etc. At the beginning of the year I was in the UK for a few weeks with family to grieve and lost about 20 pounds due to stress. Time to rebuild, currently around ~180 from 195 late last year. I've been spending most of my free time in the gym since it's cheap, gets me out, and it's hard to think when you're lifting. Well, let's get into it.
Pivot week
Monday - Off
Tuesday 02/25/20
Competition Squat (low bar w/ belt)
260 x 6 @ 7
275 x 6 @ 8
290 x 6 @ 9
Competition Press (press 2.0 w/ belt)
135 x 6 @ 8
140 x 6 @ 9
Snatch Grip Deadlift
250 x 8 @ 6
260 x 8 @ 7
275 x 8 @ 8
275 x 8 @ 9
Floor Press
185 x 8 @ 8
185 x 8 @ 8
185 x 8 @ 9
Wednesday 02/26/20
BW: 181.8
Competition Bench (1ct pause w/ belt)
215 x 6 @ 7
225 x 6 @ 8
235 x 6 @ 9
Competition Deadlift (conventional + hook grip, no belt)
280 x 6 @ 7
295 x 6 @ 8
315 x 6 @ 9
HBBS
205 x 8 @ 6
215 x 8 @ 7
225 x 8 @ 8
225 x 8 @ 8.5
Seated Dumbbell Press
70 x 10 @ 8
70 x 10 @ 8.5
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cgeorgiev
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- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Thursday 02/27/20
BW: 181.8
GPP #1
20min rower - 4535m
Dumbbell Hammer Curl w/ Fat Gripz (thumb on same side as fingers)
30# x 15 x 3
Triceps Cable Pull-Aparts
150# x 15 x 3
7min Ab Density Block
I don't know what to call these, but crunches at a decline touching opposite hand to foot
25, 10, 10, 10, 10, 5
Total: 70
7min Upper Back Density Block
Lat Pulldowns
100# x 12 EMOM
Total: 84
BW: 181.8
GPP #1
20min rower - 4535m
Dumbbell Hammer Curl w/ Fat Gripz (thumb on same side as fingers)
30# x 15 x 3
Triceps Cable Pull-Aparts
150# x 15 x 3
7min Ab Density Block
I don't know what to call these, but crunches at a decline touching opposite hand to foot
25, 10, 10, 10, 10, 5
Total: 70
7min Upper Back Density Block
Lat Pulldowns
100# x 12 EMOM
Total: 84
Last edited by cgeorgiev on Fri Feb 28, 2020 7:12 pm, edited 1 time in total.
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cgeorgiev
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- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Friday 02/28/20
BW: 183.6
Incline Bench Press
155 x 8 @ 6
165 x 8 @ 7
175 x 8 @ 8
175 x 8 @ 8
Barbell Row
155 x 10 @ 6
165 x 10 @ 7
175 x 10 @ 8
175 x 10 @ 8
Weighted Dips (weighed in at 191 at the gym scale at 6pm)
191 + 25 x 10 @ 6
191 + 35 x 10 @ 7
191 + 45 x 10 @ 8
191 + 45 x 10 @ 8
BW: 183.6
Incline Bench Press
155 x 8 @ 6
165 x 8 @ 7
175 x 8 @ 8
175 x 8 @ 8
Barbell Row
155 x 10 @ 6
165 x 10 @ 7
175 x 10 @ 8
175 x 10 @ 8
Weighted Dips (weighed in at 191 at the gym scale at 6pm)
191 + 25 x 10 @ 6
191 + 35 x 10 @ 7
191 + 45 x 10 @ 8
191 + 45 x 10 @ 8
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cgeorgiev
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- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Tuesday 03/03/20
Competition Squat
245 x 6 @ 6
260 x 6 @ 7
275 x 6 @ 8
275 x 6 @ 8
275 x 6 @ 9
Competition Press
125 x 6 @ 6
130 x 6 @ 7
135 x 6 @ 8
135 x 6 @ 8
135 x 6 @ 8
Snatch-Grip Deadlift
245 x 8 @ 6
260 x 8 @ 7
275 x 8 @ 8
275 x 8 @ 8
275 x 8 @ 9
Competition Squat
245 x 6 @ 6
260 x 6 @ 7
275 x 6 @ 8
275 x 6 @ 8
275 x 6 @ 9
Competition Press
125 x 6 @ 6
130 x 6 @ 7
135 x 6 @ 8
135 x 6 @ 8
135 x 6 @ 8
Snatch-Grip Deadlift
245 x 8 @ 6
260 x 8 @ 7
275 x 8 @ 8
275 x 8 @ 8
275 x 8 @ 9
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KyleSchuant
- Take It Easy
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- Joined: Sat Nov 11, 2017 1:51 pm
- Location: Melbourne, Australia
- Age: 52
- Contact:
Re: Dear Diary, My Meathead Bullshit Has a Body Count
He slipped back in while nobody was looking!
Welcome back, sorry to hear of your troubles, good luck getting back into things.
Welcome back, sorry to hear of your troubles, good luck getting back into things.
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cgeorgiev
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- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
@KyleSchuant cheers
Wednesday 03/04/20
BW: 182.0
Competition Bench Press (1ct paused w/ belt)
225 x 6 @ 8
225 x 6 @ 8
225 x 6 @ 9
Competition Deadlift (conventional + hook grip)
280 x 6 @ 6
295 x 6 @ 7
315 x 6 @ 8
315 x 6 @ 8
315 x 6 @ 9
High Bar Back Sqat
205 x 8 @ 6
215 x 8 @ 7
225 x 8 @ 8
225 x 8 @ 8
225 x 8 @ 8.5
Notes: Got greedy on bench (like always) and wanted 225 to be my @6. Next time warming up from 185 to 200 and see what that feels like instead of jumping from 185 to 225 (my @7 from the previous week) and expecting it to be a whole RPE lower.
Plans going forward are to run development cycles back to back to put on muscle so i can (A) eventually squat more than 365 whenever I go back to a strength block (B) look less like a DYEL piece of shit.
Day 1: Competition Squat (6@6, 6@7, 6@8 x 3) Competition Press (6@6, 6@6, 6@8 x 3) Snatch-Grip Deadlift (8@6, 8@7, 8@8 x 3)
Day 2: Competition Bench (6@6, 6@7, 6@8 x 3) Competition Deadlift (6@6, 6@7, 6@8 x 3) High Bar Back Squat (8@6, 8@7, 8@8 x 3)
Day 3: GPP #1 - 20min rower, 7min ab density block, 7min upper back density block, biceps & triceps bro out, neck harness
Day 4: Incline Bench Press (8@6, 8@7, 8@8 x 3) Front Squat (10@6, 10@7, 10@8 x 3) Weighted Dips (10@6, 10@7, 10@8 x 3)
Day 5: Block Pulls, mid shin (10@6, 10@7, 10@8 x 3) Barbell Rows (10@6, 10@7, 10@8 x 3) Press, no belt (7min density block)
Day 6: GPP#2 - HIIT rower 7 rounds 20/100, 7min ab density block, 7min upper back density block, biceps & triceps bro out, neck harness
Day 7: Rest
Wednesday 03/04/20
BW: 182.0
Competition Bench Press (1ct paused w/ belt)
225 x 6 @ 8
225 x 6 @ 8
225 x 6 @ 9
Competition Deadlift (conventional + hook grip)
280 x 6 @ 6
295 x 6 @ 7
315 x 6 @ 8
315 x 6 @ 8
315 x 6 @ 9
High Bar Back Sqat
205 x 8 @ 6
215 x 8 @ 7
225 x 8 @ 8
225 x 8 @ 8
225 x 8 @ 8.5
Notes: Got greedy on bench (like always) and wanted 225 to be my @6. Next time warming up from 185 to 200 and see what that feels like instead of jumping from 185 to 225 (my @7 from the previous week) and expecting it to be a whole RPE lower.
Plans going forward are to run development cycles back to back to put on muscle so i can (A) eventually squat more than 365 whenever I go back to a strength block (B) look less like a DYEL piece of shit.
Day 1: Competition Squat (6@6, 6@7, 6@8 x 3) Competition Press (6@6, 6@6, 6@8 x 3) Snatch-Grip Deadlift (8@6, 8@7, 8@8 x 3)
Day 2: Competition Bench (6@6, 6@7, 6@8 x 3) Competition Deadlift (6@6, 6@7, 6@8 x 3) High Bar Back Squat (8@6, 8@7, 8@8 x 3)
Day 3: GPP #1 - 20min rower, 7min ab density block, 7min upper back density block, biceps & triceps bro out, neck harness
Day 4: Incline Bench Press (8@6, 8@7, 8@8 x 3) Front Squat (10@6, 10@7, 10@8 x 3) Weighted Dips (10@6, 10@7, 10@8 x 3)
Day 5: Block Pulls, mid shin (10@6, 10@7, 10@8 x 3) Barbell Rows (10@6, 10@7, 10@8 x 3) Press, no belt (7min density block)
Day 6: GPP#2 - HIIT rower 7 rounds 20/100, 7min ab density block, 7min upper back density block, biceps & triceps bro out, neck harness
Day 7: Rest
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cgeorgiev
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- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
First day back to training in over 3 months. Longest time I've ever gone without training since I started in '12. I didn't realize how much I needed training; somehow I didn't off myself during this terrible year. Lost all my strength and size, fell into a lot of bad habits, etc.
06/15/20
LBBS
165 x 5 x 3
TnG Bench
165 x 5 x 3
Just planning on running an LP until I get injured or some other stupid shit happens this year.
06/15/20
LBBS
165 x 5 x 3
TnG Bench
165 x 5 x 3
Just planning on running an LP until I get injured or some other stupid shit happens this year.
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cgeorgiev
- Registered User
- Posts: 96
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
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cgeorgiev
- Registered User
- Posts: 96
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
06/22/20
TnG Bench 170 x 5 x 3
LBBS 185 x 5 x 3
Conventional Deadlift 220 x 5 x 3
Boring, but building up again. I'm starting to feel less crushing lows and more myself after training; need to figure out a strategy for getting through the day.
TnG Bench 170 x 5 x 3
LBBS 185 x 5 x 3
Conventional Deadlift 220 x 5 x 3
Boring, but building up again. I'm starting to feel less crushing lows and more myself after training; need to figure out a strategy for getting through the day.
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cgeorgiev
- Registered User
- Posts: 96
- Joined: Sun Nov 05, 2017 5:31 pm
- Age: 33
Re: Dear Diary, My Meathead Bullshit Has a Body Count
06/23/20
GPP
LISS Rower - 10min/~2k meters
Hammer Curls w/ Fat Gripz (thumbless) - 20# x 15 x 3
Triceps Cable Pressdown - 120# x 15 x 3
Little GPP session to start moving my body again; sore as shit.
GPP
LISS Rower - 10min/~2k meters
Hammer Curls w/ Fat Gripz (thumbless) - 20# x 15 x 3
Triceps Cable Pressdown - 120# x 15 x 3
Little GPP session to start moving my body again; sore as shit.
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GlasgowJock
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- Location: Glasgow, U.K.
- Age: 38
Re: Dear Diary, My Meathead Bullshit Has a Body Count
Good stuff mate, hope you get back into it. Lock down and subsequent social restrictions compound a lot of life's negativities, though hopefully with stuff opening back up in the UK next week you'll be able to add more routine to your day.