DYELB: The Gainz Train

[Calvinball]

Got four days in last week, shooting for the same this week.

Back is still not right, but I’m hoping that it will start improving again with some consistent gym time as long as I don’t do anything stupid there that’ll aggravate it more.


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[golftdibrad]

Got in a good workout last night

Squat 295 for 3x5
OHP 117.5 for 1x5 & 2X4
Deadlifted 305 for a set of 5
pullups, 4x3 with the purnurple band, 1x3 with the green.

[SAWCE]

Got in a good workout last night

Squat 295 for 3x5
OHP 117.5 for 1x5 & 2X4
Deadlifted 305 for a set of 5
pullups, 4x3 with the purnurple band, 1x3 with the green.

Nice dude!

I thought about deadlifting last night on my back day, but I'll save it for next week since I only hit them every other week. I want to give my joints a little bit of a break from all the harsh drugs I was on pre-show and not try to go stupid heavy this first week back in the gym. Next week doe, it's on!

[golftdibrad]

Got in a good workout last night

Squat 295 for 3x5
OHP 117.5 for 1x5 & 2X4
Deadlifted 305 for a set of 5
pullups, 4x3 with the purnurple band, 1x3 with the green.

Nice dude!

I thought about deadlifting last night on my back day, but I'll save it for next week since I only hit them every other week. I want to give my joints a little bit of a break from all the harsh drugs I was on pre-show and not try to go stupid heavy this first week back in the gym. Next week doe, it's on!

Thanks. I'm definitely feeling like less of a all over. Its a good thing. Oh, despite not really being on any specific diet... i was 287 this morning.

[SAWCE]

Nice dude!

I thought about deadlifting last night on my back day, but I'll save it for next week since I only hit them every other week. I want to give my joints a little bit of a break from all the harsh drugs I was on pre-show and not try to go stupid heavy this first week back in the gym. Next week doe, it's on!

Thanks. I'm definitely feeling like less of a all over. Its a good thing. Oh, despite not really being on any specific diet... i was 287 this morning.

Keep it up man. Just be conscious of what you eat through the holidays. If you can maintain a slow loss like that through them, it'll be easy to kick start some rapid loss with a dialed in diet after the holidays are over.

[golftdibrad]

only had 2 sleeps and 36 hours recovery for this mornings workout.

squats at 300 for reps. felt ok

Bench press at 202.5..... I barely got in 5 reps, had to drop 40 lbs off the bar and barely ground out the last two sets of 5.

It will likely be 5 days before i can lift again, so I'll likely just try to repeat today's workout.

[Calvinball]

Second week back is going strong! Got in for day three this morning, no reason I shouldn’t make it in there again tomorrow for two four-day weeks.


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[golftdibrad]

Squat shoes. I lift barefoot. am I doing it wrong?

[SAWCE]

Squat shoes. I lift barefoot. am I doing it wrong?

I like squatting and deadlifting barefoot, but I use Cons since they have a flat sole and my gym doesn't allow you to be barefoot. Squat shoes have a flat, but angled sole where the heel sits higher than the toes. This is nice if you have poor ankle mobility. But if you have poor ankle mobility and rely on squat shoes to make depth, you're ignoring the problem instead of working on addressing it.

If you do have poor ankle mobility, but you're working on it and want squat shoes in the meantime, just pop a 2.5lb or 5lb plate under each heel wear your cons (driving shoes are probably nice and flat too), or go barefoot with the plate under there and save yourself $100+.

[SAWCE]

All that said, Iron Tanks is running a buy one get one free sale on their Riot and Titan II gym shoes. They average $90 USD.. If anyone wants to go splits on shoes with me, we could each get some nice $45ish gym shoes. Flat sole, good for squats and deadlifts, high top for ankle support, nice padding for comfortability. I had a pair that they shipped me for free on accident and I loved them, but Ava chewed them up when she was a pup. Would definitely be down to grab another pair.

https://www.irontanksgymgear.com/collec ... collection

I'd be swooping up the Titan II in black, but the red and blue look cool too if you're into loud shoes.

[golftdibrad]

Squat shoes. I lift barefoot. am I doing it wrong?

I like squatting and deadlifting barefoot, but I use Cons since they have a flat sole and my gym doesn't allow you to be barefoot. Squat shoes have a flat, but angled sole where the heel sits higher than the toes. This is nice if you have poor ankle mobility. But if you have poor ankle mobility and rely on squat shoes to make depth, you're ignoring the problem instead of working on addressing it.

If you do have poor ankle mobility, but you're working on it and want squat shoes in the meantime, just pop a 2.5lb or 5lb plate under each heel wear your cons (driving shoes are probably nice and flat too), or go barefoot with the plate under there and save yourself $100+.

ok, i'll continue to thug it barefoot.

[coogles]

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[SAWCE]

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Dat BLOOOO

[Apex]

yaasssss

[Jaxper]

On week 5 of my program! Been nice regaining the consistency of working out following that string of injuries.

[SAWCE]

Got my new plan from my coach. Adding in some extra volumes for arms, shoulders, and legs since those are my weak points. Arms we're adding a triceps exercise at the end of my chest day, and a biceps exercise at the end of my back day. They'll still get trained completely by themselves on one day of the week. Shoulders we're adding in two more exercises that day, one of which will be superset with one of the older lifts I'd been doing. Legs we're splitting out into a quad day and a hamstring/glute day. Adding a little volume for each group to each day since I had been hitting them together as one day and limiting the volume a bit becuase of that.

Fucking pumped to start growing and to be focusing on what I see as my weak points.

[SAWCE]

New quad workout was brutal.

Warmed up with two light supersets if extensions and laying hamstring curls..

Squats: 4sets, 10 reps, 275lbs
Hack squat w/narrow foot position: 4 sets, 10 reps, 190lbs on the sled
Smith machine front squats: hadn’t hit these before so just did the bar, 4 sets, 10 reps
Walking lunges: 4 sets, 15 reps each leg, bodyweight
Extensions w/hard contraction: 4 sets. Goal was 20 reps each, but I hit failure before that. Went 17, 15, 13, 13. 55lbs. I finished the 20 reps on each of them, but the res following my posted number were just swinging the weight up to burn them out after failing on being able to hold a contraction up top for a second or two.

Legs are jell-o doing cardio right now.

[golftdibrad]

That sounds brutal.


My update: one week later..

i repeated my last workout, squats at 300 felt good so time to add 5 lbs to the bar.

Bench felt better but missed last two reps at 202.5, dropped weight off the bar to get in a few more reps for the volume.

Deadlifted 300, did some pullups.... way to start the morning. Hopefully I'll get in a workout saturday.

[SAWCE]

That sounds brutal.


My update: one week later..

i repeated my last workout, squats at 300 felt good so time to add 5 lbs to the bar.

Bench felt better but missed last two reps at 202.5, dropped weight off the bar to get in a few more reps for the volume.

Deadlifted 300, did some pullups.... way to start the morning. Hopefully I'll get in a workout saturday.

[SAWCE]

Moved my rack deads to 375 on Monday night. Definitely felt significantly heavier than 365 the week before, but I also hadn't had a day off from the gym since Sunday 12/9, so fatigue is setting in. I'll keep the weight there next week despite getting all the reps on every set so that I can get more quality reps at the end of the last two sets where I could tell that they suffered on Monday. Trying to keep my ego in check and that progression doesn't have to be in the form of adding weight or reps or sets only, but also in the quality of the reps and sets I'm already doing.

Squats yesterday were similar. Still fatigued from no off days, but I moved up to 285 and got 10, 10, 8, 6.

I'm finally taking today off to recover. I was supposed to be off this past Sunday, but I'd been talking to Michelle and she asked if I could have my off day from the gym fall during the week so we have an actual weeknight together after work one day. Fair enough and easy for me to implement for her. Wednesday will be my planned off day each week, but I'll be able and open to flexing that to a Tuesday or Thursday as needed for our lives.

[golftdibrad]

Tweaked back this am

not in agony but its also not super happy.

I did press 120 lbs no, maybe i didn't hit all my reps but 120 lb ohp is better.

[D Griff]

Tweaked back this am

not in agony but its also not super happy.

I did press 120 lbs no, maybe i didn't hit all my reps but 120 lb ohp is better.

Back injuries are the worst. I'm super careful now as I never want to go down that road again.

I tried out a belt a couple of times since y'all suggested it. One of the YMCAs I go to here has them, used it on reps of squats and DL and loved it. I'll likely pick one up at some point.

[golftdibrad]

Tweaked back this am

not in agony but its also not super happy.

I did press 120 lbs no, maybe i didn't hit all my reps but 120 lb ohp is better.

Back injuries are the worst. I'm super careful now as I never want to go down that road again.

I tried out a belt a couple of times since y'all suggested it. One of the YMCAs I go to here has them, used it on reps of squats and DL and loved it. I'll likely pick one up at some point.

yea. its a pulled muscle, i felt it. It will heal.

[Desertbreh]

DL 300X3 last Saturday. It left a mark on the 50 yo bod. Stiff AF on Sunday. Basecamp has been reached. The ascent on 315 has begun.

[golftdibrad]

DL 300X3 last Saturday. It left a mark on the 50 yo bod. Stiff AF on Sunday. Basecamp has been reached. The ascent on 315 has begun.

I got 10 more lbs before i get back to pre broken ankle levels of bro