GPC lifting log

Had to train at local place - hate the bench there you have to 2/3rd of a rep to unrack as hooks are so slow. Strained my pec in past with such s**tness.

Bar x loads
40 x 10
60 x 5
80 x 3
100 x 3
120 x 3 - stopped here didn't like increasing tight feel in pec/deltoid region unracking, tweaked pec on this bench before with just 140.

Shoulder press plate loaded
6 sets of 6 up to 80kg plates - all done explosively

Triceps straight pushdowns
2 sets 12

Triceps rope pushdowns
3 sets 8
1 set 20

Face pulls
2 sets 15

45 or so mins steady state cardio

elliptical machine
22 mins - 304 calories

Stairmaster
10 mins - 101 calories

Elliptical again
15 mins - 205 calories

Got myself a good sweat on there... better than brisk walking tbh

early morning 'fasted' cardio (well fasted with some protein)
pre - 15g protein minimal carbs

walked to gym and back 1.2 miles
once there - light triceps and face pulls - 3 sets of 20
elliptical machine - 35 mins. 470 cals. decent sweat on again.

post - 25g protein, 30g carbs

start reversing out of this in a week time.
300 more cals/day from carbs on next tuesday for a few days
then add 300 more each 5-6 days until weight starts moving up.

the thermic effect of food and metabolism boost is significant
1500 cals more down (3.7-4K/day) the road and i guarantee my weight won't be budging much upwards

cardio to be dropped and replaced with 2 conditioning sessions that a
few of ralls lads have started doing at some crossfit place in leeds.

Just over 90kg don't want to get any lighter - time to start coming out the diet. After today will start upping cals by 300 day every 5 days until weight gain of around 0.5-0.7kg week. Will do another cycle of cutting after bench comp to get to 7% bf - always knew to undo the mess I got myself into BF-wise will take more than one cut. Calipers are saying 9% but still got a little flab round my lower abs, back and under chest side. Will need to use a little 'something' to selectively tickle the beta-2 receptors to shift that.

In 6 months:
Waist is 33.5 inches was 41
BF 20% - 9% (calipers)

Strength and muscle losses relatively minimal.

Prep to break the all time 90s raw bench begins now *BOOM*

Time to do fives in squats

Squat
Bar x loads
80 x 5
110 x 2
140 x 1
160 x 1
180 x 5
185 x 5
190 x 5 - paused reps very easy.

deadlift
75 x 5
125 x 1
175 x 1
205 x 1 - felt slow

Blocks
225 x 2
245 x 2
265 x 2 - nothing there tonight stopped here

pulldowns straight bar
2 sets 10

Leg Extension
3 sets 15

Vbar pulldowns
2 sets 8

Curls
3 sets 8

Standing abs
3 sets 10

All assistance light and done with little rest

think too much cardio and deficit has hurt me this week.
Despite carb load felt energy evaporated by time deadlifts came around
Time to start eating more cals now.

cals up to 2600 today LOVELY

bench dynamic
bar x loads
40 x 8
60 x 5
80 x 3
100 x 3
120 x 3
140 x 3
160 x 3 - long pauses, smooth but enough for today.

CGBP bands on - choked adding about 50kg at top, nearly unloaded at bottom

100 x 3 + 50kg
110 x 3 + 50kg
115 x 3 + 50kg - unbalanced, s**t setup... drop down and up again
100 x 3 + 50kg - better
120 x 3 + 50kg - better
130 x 2 + 50kg - strong, didn't try 3rd rep, aim is maintaining bar speed not banging out reps.

seated DB press

15 x 10
30 x 6
35 x 6

JM press
40 x 10
60 x 8
70 x 8
80 x 8

side delts
15 x 8
15 x 8
15 x 8

prowler up and down 15m track

30m x 0
30m x 30kg
30m x 50kg
30m x 70kg
30m x 90kg - gasping at end, not as nauseous.

felt a bit struggle again today, weight loss been a bit too fast last 2 weeks.
coming out of this diet is going to be quite aggressive. up to maintenance within next 10 days,
cardio from now 2 conditioning sessions i start next week.

skwaats off box beltless walked out

another gym today.
box was a bench, and it was a bit too high, but a chance to overload a bit.

bar x loads
40 x 8
70 x 3
100 x 3
130 x 2
160 x 2
190 x 2
220 x 2
250 x 2 - wraps on light
275 x 2
290 x 2 - too easy really. nice to feel weight on back but can't see much carryover
230 x 3

seated lever row
4 sets of 8-12

wide grip pulldown
3 sets of 8

biceps
3 sets 10

hammers
2 sets 10

standing hamstring curl machine
done very explosively with lot of glute involved to - felt this through calf to glute.
3 set 8

had a bala root (sida cordofila) infusion pre workout - quite a subtle but enjoyable buzz (eph3dra and other stimulants in it)
feeling so much better and looking fuller just eating a few hundred calories more.

Warning: boring car post

Did say was going to leave m5 alone but *f**k that* - let's get MODDING!

A few rolling pulls on a private motorway - trying to get some feel v gtr prior to a trip to dms automotive when spring arrives.

Pros - prob somewhat over 600hp considering weight and rapidity of acceleration - BMW notorious for understating power levels in m cars.

Traction great in 3rd despite being cold and damp. No need to stick 305s on rears *yet*

Cons - turbo spool is too slow and progressive. Needs to come on far quicker - should be solvable by leaning out AFRs on spool and more aggresive wastegate control.

Boost levels don't feel massive either - no gauge, but when you're running 1.8-2 bar a car is like Jekyll and Hyde on and off boost. No idea what these turbos will run but I suspect a fair bit can be extracted.

seen 730+ hp / 650lbft with maybe just catless Downpipes added. Pretty impressive that considering no other changes to turbo, exhaust, injectors and fueling. Keeps the costs stupid low compared to those incurred getting a gtr to similar levels.

Strained/torn my brachiaradialis no idea how there was no obvious pop it just been sore as hell since Saturday makes supination tough - just got to do best I can and work around pain.

Bar x loads
40 x 8
70 x 5

Too much pain in forearm to grip bar

switched to suicide grip - hate this way of benching apart from being dangerous I get no triceps activation or stability in upper back i normally do gripping and trying bend the bar. Bar felt 10kg heavier instantly.

Still some pain but bearable
90 x 3
110 x 2
130 x 1
142.5 x 6
142.5 x 6
142.5 x 6 - wanted this to feel about 90% effort (i.e. Could do 160 x 3 x 6 all out) felt much tougher with grip problems

Chains narrow grip
120 x 1 + 52 - too much forearm pain even thumbless

Wider grip
100 x 3 + 52
110 x 3 + 52
120 x 3 + 52 - each set improved as I got more confident with thumbless grip

assistance

Triceps pushdowns
4 sets x 12

Seated shoulder press
Pin 8 x 15
Pin 10 x 12
Pin 12 x 12
Pin 14 x 12

Rear delts
3 sets 15

Side delts machine
3 sets 8

Reverse grip triceps (far less pain)
1 set 20
3 sets 12

Facepulls
3 sets 15

felt tough - combination of working around injury with a setup I don't normally do, weight loss and 6 reps being like cardio to me. One positive is I get to up calories again today - 3000

14st 0.8lbs (89.3kg) bw this morning - felt slightly dehydrated, possibly result of necking 100mg of diphenhydramine (nytol),
which is an anticholinergic* and hence a common side effect.

*100mg had quite a nice low-level psychedelic effect. not sure if any of you are aware, large doses of sedative antihistamines like benadrol can induce delirious state mimicking true psychosis... at lower amounts I've noticed a lot of very complex auditory and visual effects (weird voices, detailed landscapes and vistas) as I fall asleep - 'hynogogic hallucinations'.. similar to the experience I used to get after I'd tripped heavily, coming down and trying to sleep and residual effects of the LSD was there. all in all a most enjoyable way to fall asleep. question is are they diphenhydramine itself or diphenhydramine reopening the neural pathways of the LSD - 'flashback' sort of mechanism. used to get these when I was tripping a lot but not for ages now.

Conditioning - white rose crossfit

Few of us from ralls go here - far more fun when there's a few and it gets competitive.

Prowler sprints
Sandbag carries
Farmers
Barrel carry
Ropes

Done in at end of that

I find all of this highly enjoyable, except the bicep strain.

thanks - feeling a bit better though each day. was no bruising and managed to carry 80kg sandbag last night without fuss

feeling done in from conditioning stuff - it'll get better as fitness improves

squat - walked out loose wraps beltless
bar x loads
80 x 5
120 x 3
160 x 2
190 x 5 + add loose inzers
195 x 5
200 x 5

chains paused
130 x 3 + 52
150 x 3 + 52

deadlifts
75 x 5
125 x 3
155 x 3
180 x 3
190 x 3

low pause from deficit
175 x 3

pulldowns
3 sets x 12

bench press - testing strained forearm
worked up to 75kg - some discomfort but better than monday

stiff and achey tonight.

thursday morning

ache reducing, energy and general 'well being' on the up.

today was an attempt to see if i could grip bar proper in light of my brachioradialis/forearm strain - still sore

bench dynamic - stuck with whippy bar ffs

bar x loads - soreness reduced a little as warmed up
40 x 8
60 x 5
80 x 3
100 x 3
110 x 3
120 x 3
130 x 3
140 x 3 - ok, not an optimal grip, having hold bar much higher in hands slightly behind elbows higher on chest.. seems to alleviate the pain a fair bit, but at the expense of a little less strength and speed.

chains added - normal grip - close grip is too painful atm
100 x 3 + 24kg
100 x 3 + 48kg
110 x 3 + 48kg
120 x 3 + 48kg - best set of day very comfy

JM press
60 x 8
80 x 5
90 x 5

triceps rope pushdowns - less stress on forearm but harder
70 x 10
80 x 6
90 x 5
95 x 5

facepulls
20 x 15
30 x 12
30 x 12

best session of 2017 so far.. calories are up to maintenance and helping massively now.

thursday evening - ralls team conditioning at white rose crossfit, horsforth

prowler races 5 sets
prowler pulls backwards
prowler pulls forwards
farmers
rope thing

andy bolton has posted some footage on his IG from tonight as example of what we get up to.. hard work but loads of fun.