Remember if you lose a lot of weight your suits won't fit the same.
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And major action will certainly make you feel a bit uncomfortable, which is absolutely fine. You've gotta get excited about feeling uncomfortable, you've gotta love feeling slightly uncomfortable, because you know that you're stepping outside the boundaries that you used to create.
Zach Even-Esh
I've made some huge mistakes, but they were necessary, because without them I wouldn't have learned anything.
-Dave Tate
I thought I would post some thoughts about how I have been feeling in the gym since being in a deficit. The frist 2 days i felt like hell slow groggy but had great workouts! I know I have probably only lost water weight but its good for the mental side of dieting seeing that scale drop like its hot. I need to loose 3lbs a week to make 220 feb 9th bench only comp!
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“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
Speed Box- 10x2@255 slow as fuck today dropping weight
Deadlift- from the floor- oh and we found out that the plates at Anytime fitness are 1.75 inches smaller than normal plates so this should help my comp deadlift i think
i assumo no DL bar either.. put it this way, my best gym pull before i got 623lbs was 551lbs in training.. thats not all that uncommon either. Lots of adrenaline and such in a contest.
8 weeks out starting this week here is the weeks plan anyone see any issues let me know
Week 1-
ME BENCH
Day 1-
Shirted Bench-
bar x 20
135 x 10
225 x 5
275 x 3
315 x 1
325 x 1
Add Shirt
375 x 1
395 x 1
405 x 3 x 1
425 x 1
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Tate Press-
3 x 6 @ 70
OH Press- 3 x6 @145
Bent Row- 3x6 @ 185
Day 2
ME Squat
Rev Band (briefs)
405 x 2
425 x 2
465 x 2
485 x 2
500 x 2 x 2
525 x 2
GHR-
3x6@ mini band
Shrugs-
315 x 3 x 6
Bar Holds- 550x 3 x time
Day 3-
DE Bench
bar x 15
135 x 10
225 x 2 x 5
315 x 1
330 x 1
135 x 10 x 1 (green bands)
Pin Press-
365 x 3 x 6
DB Row-
100 x 3 x 6
Push downs
Stack x 2 x failure
Day 4
Speed box
135 x 15
225 x 10
315 x 5
365 x 1
405 x 1
250 x 10 x 2
Deadlift- 4 inch box
135 x 3
225 x 3
315 x 3
405 x 3
465 x 3
500 x 3 x 3
__________________
“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
Bench
bar x 15
135 x 10
225 x 5
275 x 3
325 x 1
add F6 (48)
375x1
405 x 3 x 1
425 x FAIL
Push downs- 5x10 @ 110
TBar row-
2 x 6 @ 3plates
1 x 6 @ 3plates +25
Bar holds-
405 x 15 secs
500 x 10 secs
585 x 8 secs
600 x 6 secs
NG Bench-
2x8@ 80
Bench sucked im flaring my elbows way to soon out of the hole like right off my chest. The first 2 405s were legal with commands 3rd was touch and go ...............
__________________
“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
135 x 5
225 x 5
315 x 5
Add Briefs
405 x 3
425 x 2
465 x 2
485 x 2
505 x 1
525 x 1
Pull Ups-
3x4 @ mini band
1x4 @ BW
Ok briefs took some time to learn mid 400s was rough 505 and 525 were a cake walk! I also squatted in Oly Shoes today and fucking loved it! Buying a pair ASAP!! Woulda done more on the squats but my spotter had to bounce. Im semi excited about using gear now
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“will is the one thing no one can take from us and the quality with which all great things are accomplished.”
nice lifting. I think oly shoes are pretty shitty if you want to squat big weights, but everyone is different. I try to get as much force as possible off the quads and into the hams/glutes/low back and oly shoes make this harder. I couldn't imagine doing a geared squat with them.
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