Joined: Mon Apr 28, 2008 12:10 pm Posts: 2354 Location: Bakersfield, CA, USA
chewybaws wrote:
...I've unsubscribed from all her stuff online which is much better for coping with stuff...
That is ESSENTIAL for working through the emotions and stress. I Facebook-stalked my ex for a few weeks after our breakup, and it didn't do me any favors. Close the connection as cleanly as possible, re-inventory who you are as a person, and get yourself back on your feet. Lifting always helps!
_________________ Learning how to be compassionate, gain wisdom, and love life.
That is ESSENTIAL for working through the emotions and stress. I Facebook-stalked my ex for a few weeks after our breakup, and it didn't do me any favors. Close the connection as cleanly as possible, re-inventory who you are as a person, and get yourself back on your feet. Lifting always helps!
This is exactly my plan! The week after I couldn't stay off her facebook, but since then it hasn't been a problem. Haven't contacted her or anything since a week after breakup, and things are going great! Last week I realised even if she wanted to patch things up, I wouldn't want to. I'm moving on. I've met up with some old friends recently, been going out a lot more, meeting new friends! Got a vegan meetup in Glasgow next week as well which should be good =]
Week 3
Mon 5th March 2012 Bodyweight = 84.4kg
Squat (groin rehab) 1x20x45kg 1x20x55kg 1x20x65kg
DB Bench 2x10x25kg DBs 1x10x27.5kg DBs
Kroc rows 3x10x30kg DB
Weighted Dips 3x10 +5kg
Weighted Planks 30s +35kg 30s +50kg 30s +65kg
Tue 6th March 2012
Squat (groin rehab) 1x20x50kg 1x20x60kg 1x20x70kg
Went for a jog in the park for about 10 mins
Wed 7th March 2012
Squat (groin rehab) 1x15x55kg 1x15x65kg 1x15x75kg
Bench 1x5x60kg 1x3x67.5kg 1x7x75kg
Pullups 2x10 1x10 assisted with purple mini band
OHP 3x10x35kg
Ab roller 2x15 (on knees)
Captains of crush #1, 5 reps right hand, 3 reps left hand
Deadlift 1x5x150kg 1x3x170kg 1x6x190kg (belt for this set only, new 6RM)
Speed Pulls 5x2x110kg +purple mini band (no belt - but will prob use belt next week)
Bench/push press not so great this week, but groin rehab feeling much better. Think my legs are actually growing from all the high rep squatting every day haha. I took a wider stance today (Friday) and it felt pretty comfy. Very happy with deadlifts. Overall though, need to get on a proper diet plan. I ain't gaining strength or losing fat, stuck in limbo.
I pulled 62kg for 21 reps yesterday and felt beastly until I just saw your video. Haha. But in all seriousness, excellent work there, mate.
Glad to hear things are looking up for you, as well. A vegan meet-up sounds pretty awesome, too. You'll have to let us all know how that goes.
chewybaws wrote:
Overall though, need to get on a proper diet plan. I ain't gaining strength or losing fat, stuck in limbo.
What's your plan from here on out - still just wanting to get bigger and stronger or are you looking to lose some fat?
Cheers and I'll definitely let you guys know how it went.
The problem is, I don't know what the plan is haha. Now that I'm a single man again I wouldn't have minded getting the body fat low for abs. But on the other hand I'm 6ft and only 84kg just now... looking pretty lanky. I feel like I really should be adding some mass.
Joined: Sat Oct 08, 2011 11:10 am Posts: 501 Location: Cleveland, OH
chewybaws wrote:
The problem is, I don't know what the plan is haha. Now that I'm a single man again I wouldn't have minded getting the body fat low for abs. But on the other hand I'm 6ft and only 84kg just now... looking pretty lanky. I feel like I really should be adding some mass.
Totally understandable. I've finally determined that gaining mass and getting stronger is my number one priority but it was kind of a battle to get there. On the one hand, having visible abs was something I always wanted to accomplish but, on the other hand, I don't know what that'd actually do for me other than look good. Haha.
From your videos, it definitely doesn't look like you need to lose fat and I can only imagine how fast your lifts would go up if you increased your calories. With that said, I think it's really up to you - if you cut what little fat you do have, you'd look shredded as hell; if you up the calories, I can only imagine the destruction you'd bring into the gym.
_________________ "When in doubt, squat and run hills." - Jim Wendler
So yeah, started the bulk on Tuesday. about 4400kcal workout days, 4000kcal off days. See how it goes. Figured there's no real point of cutting and getting abs when I only weigh about 84kg at 6ft, will just look skinny. The only logical option is to bulk.
Went to a vegan potluck on Tuesday, went well Will be going to the next meetup. Downside was I had a few pints and workouts have felt horrendous the last few days. That might also be down to eating too much too close to workout, still to sort out the frequency of the upped calories.
Squats 100kg x10 no belt was surprisingly easy, considering I felt like shit that day and the warmups had me sweating. I might actually just keep the belt off for squats now that I have an opportunity to start afresh with them on 5/3/1.
Been doing this assistance plan for 2 months but still like it. Just going to make a couple of tweaks - barbell rows in place of kroc rows. And possibly set/rep changes in certain exercises (already swapped 3x10 band deadlifts for 5x2 speed pulls on a friday). But for the most part I like the structure and will be keeping it the same for as long as I do.
Joined: Sun Mar 27, 2011 4:50 pm Posts: 217 Location: Moorestown, NJ
Nice man, sounds like the groin rehab is going well. You know I'm a strong proponent of going beltless. You won't be able to lift quite as much at first, but I think the benefits are worth it in the long run.
Joined: Mon Oct 17, 2011 6:01 pm Posts: 876 Location: England
Great reading you're healing both physically & mentally mate
Last night in Edinburgh, I'm fucking shattered my legs are in bits lol
_________________ "Don't fall for that crap that people are peddling on the message boards, in magazines or on TV. Get your shit in order, and get your training in order. Start kicking ass, and take out the crap that doesn't matter" Jim Wendler
Joined: Sat Oct 08, 2011 11:10 am Posts: 501 Location: Cleveland, OH
Nice to see you opted for bumping your calories up - you're plenty lean enough and abs are aesthetically nice but they're not going to OHP 35kg. And it's fantastic to hear that you're healing up nicely, too. Once you get your meal timing down and you're back to your best, I bet your strength increases are killer.
_________________ "When in doubt, squat and run hills." - Jim Wendler
Deadlift (no belt) 1x3x130kg 1x3x150kg 1x3x170kg (this is the deloading without deloading from jim wendler's blog. you triple what you did for week 1's sets and don't rep out the final set)
Speed pulls 5x2x110kg + red super mini band
BB curls 3x10x20kg
Eating way too much too quickly. I have a certain amount roughly I want to add a week and gained way too much weight over the last few days so cut the calories down to 3500kcal (3900kcal workout days). I want to be a tank in 9 months, not a fat bastard in 3!
So that's my groin more or less back to normal! New cycle started beltless;
Jim Wendler's 5/3/1 - Cycle 3
Week 1
Mon 19th March 2012 Bodyweight = 84.2kg <-- see how it goes this week, if it stays putt I'll add more calories
Squat 1x5x82.5kg 1x5x95kg 1x10x107.5kg (so easy)
DB Bench 3x10x27.5kg DBs
Bent over rows (strict/slow/narrowish overhand hook grip/not from floor) 1x10x40kg 2x10x42.5kg (way harder than I thought they'd be)
Weighted dips 8,8,7 +7.5kg (couldn't believe I didn't make this but was fucked from DB bench)
Weighted plank 3x30s +25kg
Had a stupid cough for 4 or 5 days and runny nose the last couple. Annoying. Eating has been consistent though, staying on the ball.
Thanks guys! I'm not looking at any meets this year. I just generally want to get bigger and stronger and get more time under the bar. Keep my eating consistent because before this week been real lazy with it for 7 months. Consistency is the key, I need it back!
Joined: Mon Apr 28, 2008 12:10 pm Posts: 2354 Location: Bakersfield, CA, USA
chewybaws wrote:
I'm liking that weight, but keep that back straight during the pull. No rounding!
Also, are you following a well-known plan right now, or are you doing a custom routine? I haven't heard of many plans that go up to 15 rep sets for squats. That sounds interesting!
_________________ Learning how to be compassionate, gain wisdom, and love life.
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And it's fantastic to hear that you're healing up nicely, too. Once you get your meal timing down and you're back to your best, I bet your strength increases are killer.