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Didn't want to deal with offsetting set/reps for a single day of the week, so last week ended up being a dick around in the gym and just have fun week.

Actual volume phase started today. No aux today, kept everything light.

ATG Squats: 135x3x10, 135x20

Close grip neutral rows: 75x3x15

Pretty easy day. Auxiliary will be back in fully by the end of the week and secondary lifts (targetting weak points in primary, ex. jump squats for squats, paused bench, etc) will be back in starting next week.

Edit: The reason I started so light on squats, is because heavy lifting has been a while and the percentages I knew to use based on my new maxes were for the strength phase. Wasn't sure how I would hold up. Fortunately on the primary lift, the last set is an AMRAP. For every 2 reps over the base rep requirement (this week it's 10) you add 5 pounds to next weeks weight. So I'm adding 25 pounds next week.

Yo, still here. Losing my key fob to the gym and having to travel to my brother's wedding kinda pushed me back a few weeks, but this is max week.

Hit 265 on Squats today, which I think was my old max from a while back. Good news, means I'll actually be pushing  towards PRs in the next cycle.

Nervous for bench tomorrow. Upper body has still been super shitty. Oh well.

File I was updating from my phone got screwed my last week on that program FFUUUUU. Anyway, I actually did change to something entirely different when I finished that cycle. LBSS, feel free to give me your feedback on this (and anyone else of course).

Here's my latest workouts Since last monday. Being in America these are all in pounds of course.... some of the aux I haven't kept track of numbers for, my bad. Aux is geared towards hypertrophy. Primary is big lift, final set is an AMRAP to determine how much weight I add the next week. Each week on primary I'll add a set and drop a rep working towards a max lift every 6 weeks.

Monday 1/11/2016:

1. Squats - 195x4x5, 195x1x6
2. Front squat - 115x4x12
3. DB Row - 50x4x15

Auxiliary
Step ups - 3x15 ea. leg
Leg Extensions - 4x15
Calf Raises (BW) - 3x20 ea leg
V ups - 3x15

Tuesday 1/12/2016:

1. Bench press - 135x3x6, 135x1x8
2. Overhead press - 95x4x12 (poor choice... Friday is overhead haha)
3. Lat pull downs - 70x3x15

Aux
Lateral raises - 10x3x15
Hammer curls - 25x4x15
Tricep push downs - 50x4x15

Thursday 1/14/2016:

1. Deadlift - 205x3x6, 205x1x14 (I was fuming this last set... been using frustrations to fuel workouts haha)
2. Deficit deadlift - 155x4x12 (puked after my last set of this. Ate weird food combos earlier in the day I think. Felt better and kept going)
3. BB shrugs - 135x3x15

Aux
Step back lunges - 3x15 w/25lb DBs
Leg Curls - 4x15
Calf Raises - 5x8 w/50lb DBs
Spinal Extensions - 3x15

Saturday 1/16/2016:

1. Overhead Press - 115x4x6 (No extra reps on my last one, barely made with strict form)
2. DB Overhead Press - 4x12 w/30lb DBs
3. Cable rows - 3x15 (forgot to log weight on this one)

Aux
Front raises - 3x15 w/10lb plates
Hammer curls - 25x4x12
Skull crushers - 4x8 w/unloaded curl bar
Pull overs - 4x8 w/unloaded curl bar

Monday 1/18/2016:

1.Squats - 205x6x4
2. BW jump squats - 4x12
3. DB rows - 50x3x15

Aux
Step ups - 3x15 ea. leg
Leg Extensions - 4x15
Calf Raises - 3x20 ea. leg
V ups - 3x15

Tuesday 1/19/2016:

1. Bench Press - 145x4x5, 145x1x8
2. Larsen narrow grip bench - 95x4x12
3. Lat pull downs - 70x4x15

Aux
Lateral raises - 10x3x15
Hammer Curls - 25x4x15
Tricep Push Downs - 35x4x15
Side Bends - 55x3x15


EDIT: Might try to make a spreadsheet of at least my bigger lifts on this program and maybe get some charts out of there to track my progress over six weeks then compare to a second six week cycle in a few months.

Some stuff I've been obsessed with lately:

<a href="http://www.youtube.com/watch?v=tfdbIutZa_E" target="_blank">http://www.youtube.com/watch?v=tfdbIutZa_E</a>
<a href="http://www.youtube.com/watch?v=BVjcsgrDErE" target="_blank">http://www.youtube.com/watch?v=BVjcsgrDErE</a>
<a href="http://www.youtube.com/watch?v=Y_GQp2R2Hf8" target="_blank">http://www.youtube.com/watch?v=Y_GQp2R2Hf8</a>

Side note:

Once in a while new people still find my old lifting videos from 3-4 years ago. I've gotten a lot of props for the max back squat on YouTube and it still motivates me to get stronger for weight than I was then. I wanna break 2x bodyweight squat.

But there was some dude that came on the videos saying the plates weren't as big as a different set on the rack and I was only lifting like 185.... thanks, guy. haha

Quote from: maxent on June 25, 2015, 02:54:21 pm

^bc there was a clarence here as well. You were prob thinking of damien who turned into a pretty good PL who was friends with clarence (the irish one). That and associative memory of beasts of lore, eg rutgersdunker and lossy memory with passed time and it's easy to make that mistake.

i was definitely thinking that the irish clarence logged here. perhaps it's that damien was friends with him. wonder what happened to damien, on that note.

He's still kicking. Doing personal training stuff among other things. I'm friends with him on facebook.

6/21/2015:

Habit building:
Standard breakfast, standard shake

Rest day

6/22/2015:

Habit building:
Standard breakfast +1 large egg, standard shake

6/23/2015:

Habit building:
Standard breakfast, standard shake

1hr+ biking around town

6/24/2015:

Habit building:
Standard breakfast, standard shake

30 minutes bicycle

1 cycle MadBarz routine:
8 dips
10 pikes
8 pull ups
15 squats
10 pushups
10 seconds planche progression#1
15 calf raises ea. leg
10 close grip chinups

welcome back, breh. commence to eating. 

It's good to be back!

I'm setting this up somewhat loosely like the actual Scrawny to Brawny program (the one that you pay for that's absurdly overpriced haha). I'm building one habit at a time and making myself accountable for that habit at first.
My first habit, which is the only meal I will stress over for the next two weeks is breakfast and a mid-day shake.

Minimum breakfast for the next two weeks:
3 egg omelette with sausage link
2 cups whole milk with two heaping spoonfuls of pinole for carbs (Mexican corn powder mix. Basically a nonfermetted version of tesguino, the corn beer stuff that Tarahumara Indians in Mexico drink)

This is good for about 700kcal, and will be the bare minimum. I'm calling this standard breakfast. Anything added will be bonus like +banana or +toast

Minimum midday shake:
2 cups whole milk
2 scoops EAS protein powder
1 Banana

Good for 800kcal. I'll call this standard shake.

Every day I'll have a brief post that basically says whether I got my minimums done or not. If I happen to workout that day I'll also log that, but I'm not gonna stress about logging workouts for now, or stress about missing workouts. Getting energy back by fixing one part of my diet is priority for the next two weeks and it's the only thing I'll be making myself accountable for.