March 23, 2019 Progress Pics

So I don't usually post stuff from the end of bulking cycles, usually because I just look softer and you can't really see the muscle all that much.  This bulk though I focused more on making sure that I got more protein each day, really no down days as far as that goes.  I did eat a surplus of calories, but didn't go SUPER crazy, and ended up at 209 for the peak.  Also focused on strengthening my back, particularly with the snatch-grip RDLs, and making it a point to keep my mid-back engaged and my scaps pulled back while doing them, with my elbows also rotated out.  This below is the results: 

I can't think of another time my back has been that thick.  You can't really see it well in the pictures, but even my lower back is defined, that's the dark lines there.  

March 23, 2019 Full Body

This was a liiiittle too close to breakfast here, didn't want to push anything here. 

• Squats: 315*1 340*1 365*1, 1, 1, 1, 1
• Front Squats: 225*1 250*1 275*1
• Snatch-Grip RDLs: 275*5 305*5 325*5
• BB Flat: 225*5 250*3, 3, 3, 3
• Pull-Throughs: 150*10, 10 
• Sternum Pullups: 7, 5, 4, 
• Unilateral Standing Calves: 80*12, 10
• Tibia Thing: 20*12, 10
• Mixed-Grip Carries: 65*100
• WSARC: 35*10, 10 
• DB Hammer Curls: 45*8

March 20, 2019 Full Body

Kept the weight lower here, really got through this session quickly.  I'm thinking I may only do certain carry types on my Wednesday workouts.  The DBs at the gym down by work are much thicker, makes for a challenge, but it's also a tighter fit in the gym as well and I have to weave around a lot.  Not conducive really to things like farmers.  

• BB DL: 315*1 365*1 405*1 435*1 455*1, 1, 1, 1
• HPS: 95*3 115*3 135*2 145*1
• BB Incline: 205*3 225*1 245*1, 1, 1, 1 
• Unilateral Seated Calves: 45*10, 10 
• Pullups: 1 chain* 5, 5, 4
• DB Farmers: 120*55, 45
• Dead Bugs: 10, 10 

March 19, 2019 Sprinting

• 110*6

March 17, 2019 Sprinting

Track has the sun on it when I go now from daylight savings time....very happy about that. 

• 110: 7

March 16, 2019 Full Body

Raining out today so doing full body workout here, also coming off a Thursday workout so wasn't expecting much.  Still performed really well given all that., 

• BB Flat: 225*5 245*3 265*1 285*1 300*1
• Squats: 315*1 340*1 365*1 385*1
• Front Squats: 225*1 255*1 275*1
• BB Snatch Grip RDL: 275*5 305*5 325*5
• BB Rows: 225*5 250*5, 5
• Pull-Throughs: 150*10, 10
• Unilateral Standing Calves: 100*10, 7
• Tibia thing: 20*10, 10 
• DB Overhead Press Walk: 75*100
• NS FS Paloffs: 35*10, 10 

March 14, 2019 Full Body

Good session, not a ton of volume as I finish up this bulking cycle...threw in DB incline again, since I enjoy it. 

• BB DL: 315*1 365*1 405*1 435* 1 455*1 475*1
• HPS: 95*3 115*3 135*3 
• DB Incline: 90*3 105*3 110*4
• Unilateral Seated Calves: 45*10, 10 
• 1.5 Pullups: 5, 2, 2 gassed.
• Waiter walks: 90*100
• WSARC: 70*10, 10 

March 12, 2019 Sprinting

What a difference a couple days makes.  Track is completely clear.  Did 7 sprints here, high effort on all of them...going to be feeling that tomorrow.  Those first few hard sessions of the spring (or late winter in this case) always get you. 

• 110:7

March 10, 2019 Sprinting...sort of

Track was frozen over, well the snow was, and the slush underneath had frozen footprints in it, really hazardous.  

• 110: 2

March 9, 2019 Full Body

I am loving these saturday sessions...even if I'm not hitting a high for the year or whatever on a lift there's just so much heavy weight I'm throwing around.  Plus the power I'm producing; it's not just that the weights have been robust, it's that I'm violently ripping the reps.  

• BB FLat: 225*3 250*2 265*1 285*1 300*1 230*8
• Squats: 315*1 345*1 365*1 385*1
• Front Squats: 225*1 250*1 275*1
• BB Snatch Grip RDL: 275*5 305*5 320*5
• Pull-Throughs: 150*10, 10 
• LM Rows: 225*5 250*5, 5
• Standing Calves: 220*12, 12
• Tibia: 20*12, 12
• Suitcase Carries: 75*100
• Dead Bugs: 10, 10 

March 6, 2019 Full Body

Good session, back seems to be back to normal, not uncomfortable anymore.  Hit 270 on bb incline.  Good stuff.  

• BB DL: 315*1 365*1 405*1 435*1 455*1 475*1
• HPS: 95*3 115*3 135*2
• BB Incline: 205*1 225*1 240*1 255*1 270*1
• Unilateral Seated Calves: 45*10, 10
• Pullups: 10, 5, 5
• Mixed-Grip Carries: 65*100
• NS Paloffs: 50*10, 10 

March 4, 2019 Shoveling

We got walloped, last few storms we got less than projected, this time we were supposed to get 6" and got 13.  Spent about an hour shoveling, that'll replace the track tomorrow. 

• Shoveling: 1 hour

March 3, 2019 Full Body

Another solid session...405 squatting, 300 front squatting, 320 RDLs, 300 benching, 250 on LM Rows, and 120 lbs. for DB Farmers.  Another really dense session.  Threw in some hammer curls at the end to polish it off. 

• Squats: 315*1 340*1 365*1 385*1 405*1
• Front Squats: 225*1 250*1 275*1 300*1
• Snatch-Grip RDLs: 275*5 305*5 320*5
• BB Flat: 225*3 255*3 275*2 300*1 230*7
• Pull-Throughs: 150*10, 10
• LM Rows: 225*5 250*5, 5
• Standing Calves: 220*12, 12
• Tibia: 20*12, 12
• DB Farmers: 120*50, 50
• WSARC: 35*10, 10
• DB Hammers: 40*10 

March 2, 2019 Sprinting

• 110: 4

February 27, 2019 Full Body

Lower back was back to normal and then last night the lower right part started spasming again.  Not nearly as bad as last time, but still irritating.  Did some sumo deadlifting here.  Incline benching went well, I think using the dumbbells last week paid off, had more burst here.  Did some thick-rope pullups here, haven't done those in a while.  Threw in unilateral seated calves, haven't done those in ages, or maybe ever.  I think I like them better. 

• BB Sumo DL: 315*1 405*1 445*1
• HPS: 115*3 135*3 145*1
• BB Incline: 185*3 205*3 225*3 245*1 260*1
• Seated Calves (unilateral): 45*10, 10
• Thick-Rope Pullups: 3, 3, 3
• OH Press Walks: 75*65
• Dead Bugs: 10, 10 

February 26, 2019 Sprinting

• 110*5

February 24, 2019 Conditioning

Track is under ice/slush so went to the gym for conditioning session instead.  Counted hippopotami for the battle rope sets. 

• Sled Pushes: 180*14
• Battle Ropes: 30 hippopotamus*3
• Ball Slams: 20kg*10, 10  

February 23, 2019 Full Body

Another dense session, 400+ squats, 300 Front Squats, 315 Snatch-Grip RDLs.   Did more of a volume session on benching  

• BB Squats: 315*1 345*1 365*1 385*1 405*1
• Front Squats: 225*1 250*1 275*1 300*1
• Snatch-Grip RDL: 275*5 305*5 315*5
• BB Flat: 225*3 250*3,3,3,3,3
• Pull-Throughs: 150*10, 10
• Pendlay Rows: 135*10 155*6 175*5
• Standing Calves: 220*12, 12
• Tibia: 20*12, 12
• Waiter Walks: 90*100
• NS FS Paloffs: 35*10, 10 

February 21, 2019 Sprinting

• 110*5

February 20, 2019 Full Body

Lower right back is still sore/uncomfortable.  It's definitely not a nerve/disc thing, which is the good part.  Taking it easy this session with a bit of a deload. 

• BB DL: 315*1 405*1, 1
• HPS: 95*3 115*3 135*2
• BB Incline: 205*3 225*3, 3, 3
• Seated Calves: 100*12, 12
• Pullups: 1 chain*3,3,3,3
• WSARC: 50*10, 10 

February 18, 2019 Sprinting

• 110*5

February 17, 2019 Sprinting

Snow/ice on track last week so doing back to back sessions here.

• 110: 5

February 16, 2019 Full Body

My back is still uncomfortable sore, but it's not limiting me.  Got 415 on squats, probably most I've done in a few years.  Front squats over 300 as well, benching over 300, and 315 on Snatch-Grip RDLs.  One of the densest workouts I've probably had.  

Another thing, with this bulk I've gone more protein-dense, REALLY stayed on top of the Leucine & Creatine supplements making sure I don't miss any days, and also the same with my fish oil & curcumin.  I know that's not everything (I'm wearing shoes when squatting now, which seemed to cause about a 15 lbs. uptick), but I'm only about 208 this time, maybe 209. I have never been this strong at that weight before.  I'm going to try doing the same during my cut, upping calories this time but making sure they come from protein. 

• Squats: 315*1 345*1 365*1 385*1 405*1 415*1
• Front Squats: 225*1 250*1 280*1 300*1
• Snatch-Grip RDL: 275*5 305*5 315*5
• BB Flat: 225*3 250*3 265*2 285*1 305*1
• Pull-Throughs: 150*10, 10
• U-Bar Cable Rows: 150*5 160*5 170*5
• Standing Calves: 240*12, 12
• Tibia: 20*12, 12
• Suitcase Carries: 75*100
• Dead Bugs: 10, 10 

February 13, 2019 Full Body

Odd post-session, I was getting changed in the locker-room and my lower right back spasmed.  It was really uncomfortable after that.  I don't feel any tingling in my legs or anything, so I don't think it's disc related.  Nothing else hurts, it's just that part of my back is sore now and uncomfortable.   Rotated in DB incline benching here, as noted previously my incline benching has been stagnant for a few weeks, want to see if that spurs something. 

• BB DL: 315*1 365*1 405*1 445*1 465*1 485*1
• HPS: 95*3 115*3 135*3 145*1 150*1
• DB Incline: 100*7, 7, 4
• Seated Calves: 100*12, 12
• 1.5 Pullups: 5, 3, 2 toast
• NS FS Paloffs: 50*10, 10
• Mixed-Grip Carries: 65*100

February 10, 2019 Sprinting

Good session, wasn't too cold out, got 6 in. 

• 110: 6

February 9, 2019 Full Body

Good session, still over 400 on squats, nipped 305 on benching too.  

• Squats: 315*1 345*1 365*1 385*1 405*1
• Front Squats: 225*1 250*1 275*1 290*1
• BB Flat: 225*3 250*3 265*2 285*1 305*1 225*8
• Pull-Throughs: 150*10, 10 
• LM Rows: 250*5,5,5
• Standing Calves: 240*12, 12
• Tibia: 20*12, 12
• DB Farmers: 120*75, 25 (without chalk!)
• NS FS WSARC: 35*10, 10 

February 6, 2019 Full Body

Posterior chain was tapped here after full sprint day yesterday....did some super-setting with deadlifts & incline benching since I wasn't going to be pushing too high anyway on the weights. 

• BB Incline Bench: 225*3 235*1 245*1
• BB DL / BB Incline Superset: 315*1 245*1 365*1/245*1 405*1/245*1 435*1/245*1 445*1/225*2 455*1/225*2
• HPS: 115*2 115*3
• Pullups: 1 Chain: 5, 5, 4
• Seated Calves: 100*12, 12
• OH Press Walk: 75*50