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Morning bodyweight: 95kg/209.5lb
Waist circumference: 38.5"

Have become increasingly uneasy with my bodycomp to the point i simply must do something about it. Have decided to actively reduce bodyfat properly as of today onwards. Want to take advantage of my current roaring high performance metabolism to get my bodyweight below 90kg/200lb asap. ie drop 10lb in 16 days.

Training will go on as normal. I might do a refeed on high volume days of the RSR - so that's 1x a week or so. Will go for a run after weights. Starts today!

edit, and if i needed any more justification, i ripped two pairs of boxers today while doing my mobility work. I do these regularly, so it's a clear sign that i'm packing too much weight right now. not good. i haven't done this since my fatfuck days years ago. Damn.

My experience with using a belt has been interesting. I'm finding that my backsquat for reps without a belt is very good for targetting my legs in particular. For heavy singles, a belt allows me to use more weight than when done beltless (obvious) but this seems to come with an increased dependence on glutes and hamstrings and not quads. So it's not a panacea. If i did only belted squats, i'd have weak legs but strong buttocks and hamstrings. Not saying those things aren't good, they're nice too, especially since i don't do any pulling exercises. Feel like my combo of doing beltless heavy front squat singles, beltless backsquats for reps and belted heavy backsquat singles does a solid job of hammering all facets of lower body strength, from quads and hams to glutes and lower back as well.

Really amazing to me how i only did 3 reps with a belt and it made my hamstrings and glutes so damn sore. They weren't even this sore back when i did 6x6 with RSR a few weeks ago! Intersting.

Training
FS 2x130 (PR)
BS 1x145, 1x147.5B, 1x152.5B
BS 6x2x130
BP 2x97.5 (PR), 1x100 (PR)

FS notes:
I'd like my warmup sequence to be 6x60, 3x100, 2x130, 1x140. Only problem is i'm not strong enuf for that yet. So next time i'll go for 137.5 after the 130 double. Or maybe i'll just add reps to the 130 set. Will see how it goes.

BS notes:
Haven't recovered from wednesdays yet. Hoping to be on mon. Struggled with bar speed.

BP notes:
Day of milestones. I finally made the switch to bigger plates. From 2x5kgs to 2x15kgs and 2x20kgs for the last set. This is significant because it's a *lot* harder with the larger plates in my experience. I wanted 3x97.5kg -- i am happy with doubling it for now. Getting the 100kg milestone was kind of nice. But damn so much grind! Next time i'll go for the triple of 97.5kg. My goal is so close now, 3x100kg is where I want to be.

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That's the lot, week 1 down. I will take this weekend off for a change and get some much needed rest. Normally play ball but I won't this time around. Want to be fresh for monday. If i'm real strong i'll go for a 160kg PR on backsquat. If i'm weak, i'll just do the RX sets - i'm getting tired of these heavy maximal singles .. they're draining.

Yeah from ~75 kg -> ~95kg. Maybe 1-1.5kg of lean muscle. 5-10 kg of bodyfat. And a shitload of extra water weight (:s).



1 kg of lean tissue is a lot! Imagining a big piece of steak. That's a lot of meat. Realistically I don't think I would have put on say 5kg without becoming a lot more jacked. That would be a lot of muscle to pack on. I would put my ceiling at say < 2kg but perhaps more than 1kg (if i'm being optimistic even then). 

How did I miss all these FS PRs ppl have been making. Good job coges. Hope you're still kicking ass.

Training
FS 1x135, 0Fx142.5
BS 0Fx145, 1x140, 1x145, 1x150, 1x140B, 1x150B, 1x155B (PR)
BS 6x3x130
BP 2x6x60
 
FS notes:
Had no plan for front squats. Was at a total whim I went for 142.5kg which i wasn't really prepared for. On a strong day it would have gone up i just cudnt get deep enough into the sticking point. Also my warmups are currently in flux so i'm focusing on that atm. Today I did 5x60, 3x100, 2x120, 1x135 and then went for 142.5 just because even though 140 wuda been better.

BS notes:
I am finding my form varies depending on the set being attempted. I have different form for volume worksets and heavy singles - which is not good cause ideally you want the same identical form. I just can't seem to work out what is the best across the board. Btw my warmup sequence went 3x100, 2x100, 1x135 and then the failure at 145. It appears I need to get 140kg first before I attempt 145. Idk, will have to think up a better warmup cause failing warmups sucks.

Experimented with a belt today. Did 140, 150, and 155 w/ a belt. I dunno how i feel about it just yet but i am liking the idea of hitting 170kg with a belt on my way to 180kg with a belt. I still have a goal for beltless -- i reckon 160kg beltless along the way is good enough, that's a 2xbw when i'm lean (9-10% ish).

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So a rough plan for the next few weeks, maintain a repeatable 140kg front squat. And i think a good way to make 140kg repeatable is to PR 145kg. On backsquat work with 130kg for RSR for the first 3 weeks, no belt as usual. Make my form crisp and athletic. Then in weeks 4-6, i can start using belts as the RSR tapers off volume and into intensity. This shud take me to a 170kg belted max by RSR-W6D3. And by then my beltless max shud be 160kg. Which i am going to be pushing up steadily as a "warmup" before RSR volume sets. Do the occasional belted PR as well, just to learn the technique as I go along. Start to drop bodyweight. I want to maintain a 95kg pre-squatting weight but morning bodyweight shud be under 95kg, no need to get fatter than I already am. Also maintain and slowly build basketball fitness and keep practicing jumping regularly. Want to start sprinting too.

I'm thinking a 180kg backsquat with a belt at a bodyweight under 90kg is a good goal for me after reading how belts help with leg muscle recruitment. I no longer see them as the antithesis of athletic training.

...and my thighs are 24.5" cold. like t0ddday, i have to buy custom suits and buy normal pants several sized too big and have the waist taken in. i still don't get how he outweighs me by nearly 50 pounds. i wonder what entropy was actually measuring the first time around, because thigh measurement is generally, at least when buying pants, taken to mean the widest part of the thigh, right below the hip. how would one measure one's "quads" separately from the whole leg?

on a related note, the guy who used to be the fencing coach at UNC famously had 30" thighs. fucking huge.

Ha, i haven't gone back on anything. My original measurements were so understood ^^ -- 27" around my thigh at the widest (nearer to the hips). And 19" at the smallest (closer to the knee).

The interesting thing is earlier this year during the summer when i was at my lightest at 75kg/165lb -- i had to squeeze into 32" pants which were too tight for me at the thighs but too loose at the waist. At that time my thighs (not quads !) were 23-24" just like mutombo when we compared in the log around may or june i can't remember exactly. Btw i dont own any clothes with those dimensions (eg 32" waist), i was wearing my bros clothes i found in his warddrobe. My goal was always to finish cutting to a legit 9-10% first before buying a new wardrobe. Nextmint i'm a 96kg obese guy with a 38" waist lol. The plus side is that i can fit into all my old clothes now. I bet no one ever said that before in this context hah.

You know if i did diet down to 9-10% i would still weigh less than you LBSS. Just find that funny.