The 1400 or Bust Log

Predicting a max attempt by Thursday.

Hi everyone,

I want to log a quick update on two issues: my weight and my digestive system.

First, my weight: over the last three weeks, I've been operating on a small deficit and doing LISS in the mornings (this basically just consists of a 45-minute walk around downtown Iowa City) in an effort to get my weight down. At my heaviest this training cycle, I was weighing roughly 165 lbs. before bed and was sometimes waking up over 160. This would still have been a make-able weight cut for me, but given that this is my first time having to make weight for 9am, I wanted to be closer to my target weight.

My carb intake over this time has actually gone up, but I've kept my calories down and have cut out creatine supplementation. Since then, my weight has gone back down--last night, I was 159.4 before bed and 156 upon waking up. I've leaned back out a bit, and I'm hoping that I'll drop another pound or two before the meet, though at this point I'm in range for an easy cut (I was ~160 before bed before starting my cut for the last meet).

Regarding the digestive system: as I alluded to earlier, I changed my macros so that I'm now eating about 250g of carbs and 225-250g of protein per day. So, my protein is down, and my carbs are up; the increased carbs are coming from high-fiber sources, and I'm now eating ~40g of fiber per day. I've reintroduced greens into my diet, and I'm taking a probiotic supplement to help with digestion.

The results have thus far been fantastic. I'm finally able to go to the bathroom every day, and my schedule has gotten pretty regular after starting on the probiotic. I haven't gotten sick from a meal in about a week and I feel like I'm digesting my food a lot better. I'm hoping this continues, but as of now, I'm really happy with how my body has responded to these changes--this is better than I could have hoped for.

Nathan Poage wrote:

Predicting a max attempt by Thursday.

This is an ongoing struggle for me. I've at least done a less shitty job with it this cycle versus last cycle, but I need to continue to work on it. I like to think I do a lot of things well with my training, but this isn't one of them.

From yesterday:

Paused Bench Press
Barx20
95x8
135x4
185x4
225x4
250x4
280x3 (missed fourth)
280x3 (missed fourth, again)
135x47
w/ slingshot, 135x32

Tricep Pushdowns, five sets

Face Pulls, five sets

Pec Deck, three sets

Band Pull-Aparts, three sets

Notes: This was my first time handling 90%+ in the last few weeks, and 280 felt pretty strong, but I missed my fourth rep twice on my top sets, so I didn't hit a rep PR. Overall, though, I liked how these felt. This time next week, I'll be doing some doubles with 290, and the week after, I'll finish with a couple of singles at 300.

KKeough wrote:

135x47
w/ slingshot, 135x32

Any method behind the madness or just because?

Seth wrote:

KKeough wrote:

135x47
w/ slingshot, 135x32

Any method behind the madness or just because?

Needed to get in some hypertrophy, figured I'd just stay on the bench to get started with it.

From yesterday:

Deadlift
135x5
225x3
315x1
405x1
455x1
505x7 (missed 8th)
505x3
Off 2.5" Blocks
405x10
405x10
405x2, 2, 2, 2, 2 (60-sec. rest)

28-30 sec. Static Holds, two sets, w/ 405 lbs.

Notes: I wanted 505x8 today, but I couldn't quite finish the last rep, as my legs were gone by the end of that set. 505 is 87% of my 1RM, so getting it for a cluster set of seven is still a good performance on my part. After getting in ten total reps with that weight, I hammered my lockout and my grip for a bit.

Next Sunday will be my last intense deadlift session; I'm going to travel to 22nd St. Barbell to do some pulling there, and the goal will be 520x5 (this will be my opener at the meet). I'll also be at the Anvil on Tuesday for some practice in a monolift.

there is a monolift here at 22nd St. if you wanted to do some minimal weight squatting to get a feel for it

Floor Press
Barx20
95x5
135x5
185x2
225x2
255x2
275x2
275x2
275x2
275x2
285x2 (PR)

Face Pulls, in kg
42.5x25
47.5x25
47.5x25
22.5x100

Notes: I got my pressing back on track by moderating exertion and focusing just on hitting my reps. 275x2 went fairly well over four sets (this is my 4RM), and so I decided to add ten pounds for my last set to push it a little more, and 285x2 was pretty easy for a new 2RM. I did a better job this time of just logging reps and letting the PR come instead of forcing it. I need to manage my higher-intensity bench reps better; if I do this correctly, I'll be in a good position for the meet. I felt lousy the last couple of days (I think the deficit was just hitting me hard), but today I felt better.

Broceidon wrote:

there is a monolift here at 22nd St. if you wanted to do some minimal weight squatting to get a feel for it

I think I'll just be focused on pulling, but thank you.

KKeough wrote:

Face Pulls, in kg
42.5x25
47.5x25
47.5x25
22.5x100

Dat cable machine?? I saw these odd numbers and figured kgs but wasn't sure.

Random: I wasn't aware I had to pay to use the CRWC during the summer. I guess they just didn't say anything to me the one day I met you there. I don't really have an interest in paying two gym fees so I'll be continuing the rest of my training for the summer at 319 Fitness. I'll keep an eye on the FB page and be active on here. Happy summer training/competing!

Seth wrote:

Any method behind the madness or just because?

There is no method behind the Keough's madness.

Allprocro wrote:

KKeough wrote:

Face Pulls, in kg
42.5x25
47.5x25
47.5x25
22.5x100

Dat cable machine?? I saw these odd numbers and figured kgs but wasn't sure.

Random: I wasn't aware I had to pay to use the CRWC during the summer. I guess they just didn't say anything to me the one day I met you there. I don't really have an interest in paying two gym fees so I'll be continuing the rest of my training for the summer at 319 Fitness. I'll keep an eye on the FB page and be active on here. Happy summer training/competing!

Yep, a cable machine. And yeah, the CRWC has a summer fee if you're not taking summer classes; I understand, and you'll know when we all start training there regularly again.

Squats w/ wraps
95x5
135x3
225x3
315x2
365x2
415x2
455x2
490x2 (+10 lb. PR)

Beltless Squats (3-min. rest intervals)
245x5
245x5
245x5
245x5
245x5
245x5

Notes: As I say in my video, thanks to everyone who helped me out with my training today. I overcame a couple of important hurdles: I got to use a monolift for the first time in forever (and I felt pretty good with it), and I got to handle my planned second attempt at the meet (490) for a double. 415 felt OK, but 455 felt slow and shifted up on my traps, so I wasn't sure about 490. When I saw the video and saw I could just dump it forward at bottom, I figured I'd go for it, and it turned out to be a good decision. From the video, I really need to start dropping faster into my eccentric on these near-max squats; slowing my eccentric to a crawl is really making these squats harder.

490 for a double.. 520 should definitely be in the bag

Broceidon wrote:

490 for a double.. 520 should definitely be in the bag

I'm only looking for 513 or 518 at this meet. I'll probably call for 513 for a third attempt, because that will put me on target for 1400 without being too risky a third attempt. The bigger squats will be there eventually--now's the time to make attempts and build a bigger total.

Das nice

Das real nice

if you hit 513 & 309 for squat and bench (since those are your current meet records), you would only need 578 on dead and you pulled 579 back in April. I definitely think 1400 is within reason but hitting those 3rd attempts will be crucial

That is one sexy PR

Broceidon wrote:

if you hit 513 & 309 for squat and bench (since those are your current meet records), you would only need 578 on dead and you pulled 579 back in April. I definitely think 1400 is within reason but hitting those 3rd attempts will be crucial

Sure. Well, I feel confident in a 309 bench and a 578 deadlift--I pulled 580 in training last week.

Basically, my attempts will very likely look like this:

For squat, I'll open at 446, jump to 490, and finish at 513. 490 is all I need to break 1355, and 513 puts me in range of 1400.

For the bench press, I'll open at 276, jump to 303 for a second attempt, then finish with 309. 303 is a very safe bet, and I've done 310 in training.

For the deadlift, I'll open at 518, jump right up to 579, then finish with 585. This is the lift that could change the most though--if I'm six-for-six going into the deadlift, I'll take an attempt at 20-25 lbs. below my current max (550ish) to secure a PR total and keep from fatiguing too much before trying 579. My bench and deadlift are always pretty automatic, and if I feel good, I know about where I'll stand come meet day; it's the squat that is the wild card for me.

But yeah, I'll have to go 8-for-9 for 1400. I know I can do it though. Even if I miss a few attempts, I'm going to make sure to break 1355 and set a new PR total; honestly, any PR total is a successful meet for me.

Also, I haven't max-tested anything besides my deadlift this cycle, but my 2RMs total 1340 (490 squat, 300 bench, 550 deadlift), which is more than I totaled at the last meet and only 15 pounds from my best meet total.

In other words, I had better not fuck this one up.

KKeough wrote:

In other words, I had better not fuck this one up.

Stay safe

Btw I see Anderson has not responded to my call out about your total. This is a good omen

KevinAlvy wrote:

Anderson has not responded to my call out about your total. This is a good omen

Not if you want some free wings, it isn't.

Paused Bench Press
Barx20
95x5
135x5
185x3
225x3
255x1
270x3
270x3
270x3
270x3
270x3 (2-ish sec. pauses)
w/ feet up, two-min. rest intervals
135x15
135x15
135x10

Banded Tricep Pushdowns, five sets

Notes: Good bench session; I'm putting together quality reps instead of PR-chasing, and if I can continue to increase the intensity and produce smooth reps, I'll keep building my bench in preparation for this meet.