PSMF training and nutrition journal

[dashriprock]

https://imgur.com/iHgd3GU

 

[genetic freak]

I started training 10/31/2014. I have never missed a session. I taught myself how to do the lifts with the videos in the SL 5x5 app.

my best lifts are BP 380x1, 350x3 – DL 650x1 – SQ 560x1, 500x5 – Front Squat 420x1 - OHP 210x1 – ROW 405x4 –


squatting 250x20 is not intense?

Do you have a log and some physique pics I can see?

You are not going to get any pictures of PM due to his line of work, but picture a 300 lbs monster where your squat of 250lbs x 20 is his 2nd warm up set on incline press. Haha.

I could argue that squatting 250 lbs for 20 could or could not be intense. It really depends. I put clients through a 20+ rep widowmaker set on legs (hack squat or leg press) where they get 20+ reps out of a weight they typically fail at 15 continuous reps. I will have them perform 10-12 continuous reps then take 5 deep breaths, perform 2 reps, take 5 deep breaths, perform 2 reps, etc... until they can no longer perform 2 reps, then it is 5 deep breaths and 1 rep and I stop them just before true muscle failure. Usually this is somewhere between 20-25 reps if we picked the correct weight. Most of them have to lay on the floor for a few minutes before they can move. Some throw up. A couple have gone to ER later, because they thought they were dying (which is why they are called widowmakers). Now if you just did 20 continuous reps and racked it with several RIR, then correct, no intensity.

 

[Paramuscle]

I started training 10/31/2014. I have never missed a session. I taught myself how to do the lifts with the videos in the SL 5x5 app.

my best lifts are BP 380x1, 350x3 – DL 650x1 – SQ 560x1, 500x5 – Front Squat 420x1 - OHP 210x1 – ROW 405x4 –


squatting 250x20 is not intense?

Do you have a log and some physique pics I can see?

GF answered this one. The information I spoke about is what you need to focus on. You have been training for 10 years, look at the information and weight that. You don't have to do what I do, I am simply giving you an idea to think about based on the sort of thing I do. There are 10,000 videos on Youtube that can validate what I am saying and most likely a similar number of articles around here as well.

~PM

 

[dashriprock]

6/18___rfl b

leg press 250x20,20
dips 10,10
db rdl 90x10,10
t bar row 140x10,10
lat pull down 110x10,10
db rear delts 65x10,10
drag curl 35x10,10

bodyweight 244

6/17 macros
p 121
c 0
f 40

6/17 steps
26,880

6/17 cardio
92 minutes recumbent bike

 

[Yano]

At one point I was 305 , last year I competed at 194 in the 198 class.

Diets are shit. Diets end. An thats the grift. You have to change your relationship with food.

Once you change how you look at food and begin using it as a tool instead of a comfort device to achieve a goal losing weight and keeping it off becomes much easier I found.

 

[genetic freak]

At one point I was 305 , last year I competed at 194 in the 198 class.

Diets are shit. Diets end. An thats the grift. You have to change your relationship with food.

Once you change how you look at food and begin using it as a tool instead of a comfort device to achieve a goal losing weight and keeping it off becomes much easier I found.

Something I tell my clients every week!

 

[Yano]

https://imgur.com/iHgd3GU

Oh hell I thought that might be you , wassup King !! Lookin good man

 

[dashriprock]

Oh hell I thought that might be you , wassup King !! Lookin good man

I've been following you here since you quit your log over there.

That 241 is last year.

I can't wait till July 1st to put on the same shorts and take that same video.

I can tell I've made some progress.

 

[Yano]

I've been following you here since you quit your log over there.

That 241 is last year.

I can't wait till July 1st to put on the same shorts and take that same video.

I can tell I've made some progress.

My shits all fucked up , might not be a meet this year , still have time to heal n train so i'll see whats up come September

 

[beefnewton]

Fuck sakes my coach gave me three sets of 20 Back Squats this cycle. I did not complete them in time, but I certainly felt them. My endurance has taken a hit since we've been focusing on hypertrophy (my Liliputian version of it anyway), so we're doing something different this time.

The Back Squats were after a superset of alternating EMOM Barbell RDL's and Double DB (Front Foot Elevated 4") Split Squats.

The Back Squats were superset'ed with Wheel Rollouts.

 

[beefnewton]

Thank god I'm home. I have to lie down.

 

[dashriprock]

6/19___rfl a

front squat 225x10,10
decline bench 305x8,8
rdl 315x15
chest supported row 250x10,10
pull-up 13
lat raise 40x15,15
cable curl 60x15,15

bodyweight 244

6/18 macros
p 154
c 0
f 98

6/18 steps
20,118

6/18 cardio
122 minutes recumbent bike

https://imgur.com/8LT4MMn