Thunderhead's Training Log

[Deleted member 382931]

 

[Chad R. Thundercock]

Oh man, today was even better.

Dat massive refeed, though. Seriously, it made a world of a difference on my performance at the gym today.

2/5/2016
Friday

Training log

Heavy deadlift/Heavy Pull/Light OHP

DL

Warmup with hook grip
135 x 1 x 3
225 x 1 x 3
275 x 1 x 1
315 x 1 x 1
425 x 1 x 1

Main sets - belt added

425 x 2 x 3
445 x 1 x 3
455 x 1 x 1 - My Inzer lever belt was too loose, so I couldn't squeeze out a few more reps with this weight.



455 x 1 x 1
425 x 1 x 1 - With a little help from the handyman, I was able to screw the latch in the belt 2 notches tighter. Much better.
405 x 1 x 4, 3, 2, 6 - Straps added because my calluses were busted. I was planning to do a downward pyramid with this weight, but my ego got the best of me, so I finished it with a set of 6.

P Rows

225 x 4 x 6

OHP

155 x 3 x 8

Pause squats

225 x 2 x 3. 5 sec - back
225 x 1 x 3 - front



No accessories today because I was tired as shit.

Notes:

A while ago in my first post (it's now erased), I mentioned that I was going to eat more before my heavy deadlift and squat days so I can be well-nourished. Well, my intuition was right. Yesterday massive refeed made a monster difference on my training today. I will reevaluate and readjust my macros once again to optimize my performance.

I think this was the highest volume I've ever handled in my training career.

Morning weight after refeed: 207.8 lbs

There's one change in my program that I forgot to mention. I replaced all my light squat sets with speedwork sets. The weights are the same, but the numbers of the sets and reps are reversed e.g. 3 x 8 -> 10 x 2 ala Westside Dynamic Effort training.

Typing this entry up on my smartphone is a real bitch.

I sold some of my equipments to Rick, the owner of World's Gym in Pacific Beach.



I'm going to miss those bastards. No, actually, I will be training with them. I just hope some gym idiot won't abuse/misuse these things and ruin it for the rest of us.

 

[Chad R. Thundercock]

2/5/2016
Friday

Diet Log



Duration of fast: 22 hours
Window of feeding opportunity: 3 hours

Disregard the goal column. I haven't set my daily goal macros on my app yet. The only column that matters for now is the total.

Current weight: 204 lbs.

 

[Chad R. Thundercock]

2/6/2016
Saturday 7:00 AM

Training log

Light Squat/Light Pull

Front squat - speed/technique

1 x 2 with bar, 135, 185 - Warm up. Right knee was lightly wrapped with my Inzer knee wrap because I forgot to bring my Rehband sleeve.

245 x 10 x 2 - 1 x 3 - Main. Pause at last rep for 8-10 seconds

Back squat - speed/technique

245 x 3 x 3 - Pause at last rep for 8-10 seconds



Dat ass bounce, though.

DB Rows

1 x 8 with 95, 105, 115

DB Shrugs

130 x 1 x 20

Hammer Curls

1 x 6 with 50, 45, 40
1 x 8 with 35

GHR

10 x 3 x 8 - plate BTH

Situps

25 x 1 x 12 - plate BTH
25 x 1 x 10

Cable Crunches

70 x 3 x 10

Pullups

AMRAP - 15 reps

Notes:

I think I might have driver's knee on my right side.
Right rotator cuff is still bothering me. Time to choke down some Vitamin M.

Threw in more ab work to balance out the lower back.

Squats are getting lower.

I'm thinking about welding up a jerk box that's height adjustable. I can use it for OLY lifting and block pulls for powerlifting. I'll need to a draw a blueprint soon.

I fucked up my schedule for Week 4. I copied and pasted Week 2's schedule and changed the numbers. Day 4 is heavy deadlift/light squat day.



And here's a picture of a monochromatic painting of Adriana Lima I've done for absolutely no fucking reason at all:



Yeah, I'm still painting. Lifting is my cocaine and art is my heroin.

 

[Chad R. Thundercock]

Bam! Updated the macros:



Nutshell:

I will be carb cycling from now on. I've got keto days, medium/high carb days, and massive refeed days interspersed throughout the week to optimize my performance. I will also start doing 2 day fasts before my off/optional days.

Once again, I will be cooking my meals 3-5 days in advance and storing them in containers. Every ingredient will be weighed on a food scale and all of its macros will be accounted for.

 

[Chad R. Thundercock]

2/6/2016
Saturday



Had food poisoning last night. Was bedridden all night. Feel a little better today, but I'm not sure how I'm going to fare today at the gym.

 

[Chad R. Thundercock]

2/7/2016
Sunday

Had food poisoning last night, but today's training session wasn't bad at all.

Heavy Bench/Medium OHP

Bench

Warmed up with
1 x 3 with bar, 135, 185
1 x 2 with 225
1 x 1 with 275

Main

325 x 2 x 3 - I was surprised I was able to squeeze out 2 more reps for a triple, given my weak state from the food poisoning.



325 x 1 x 2 - autoregulate
315 x 1 x 2 - ditto
295 x 1 x 4, 3 - that was it for the bench press. Felt very weak

OHP

Warmed up with
135 x 1 x 3
185 x 1 x 1

Main

205 x 1 x 3 - autoreg
190 x 1 x 5
190 x 1 x 4

Tricep Pushdowns

100 x 1 x 15, 12

Notes:

Not feeling well. Hot water is not working in my bathroom, and my body is shivering madly from the cold. I'm swearing off Thai food for a while. I could go for a dunk in jacuzzi right now.

 

[Deleted member 382931]

Props for working through Montezuma's revenge, I hope you pull through quickly.

 

[Chad R. Thundercock]

Props for working through Montezuma's revenge, I hope you pull through quickly.

Thanks, Kotov. I appreciate the support.

2/7/2016

Diet log



I wasn't able to eat much last night due to the ongoing foodborne illness. Seriously, I had to shove that second sandwich down my gullet like a fucking duck being force fed to make foie gras.

 

[Chad R. Thundercock]

2/8/2016
Monday

Heavy deadlift/Light squat

Again, today's training session turned out to be a pleasant surprise.

Deads

1 x 3 with 135, 225, 275, 315
1 x 1 with 365, 405 - hook grip
1 x 1 with 455 - belt added

Just testing out my 1RM at the moment

1 x 0 with 505 - miss, cranked up Megadeth to 11 to psyche myself out
1 x 0 with 505 - miss, almost had it, but failed at the lockout

Soon. Very soon.

Main sets

1 x 3 with 455
1 x 4 with 455
1 x 3 with 455
1 x 3 with 455

Speed squats

1 x 2 with 225 - 8 sec pause on 2nd rep
3 x 2 with 275 - same
1 x 1 with 275 - tweaked my lower back on the bounce, that was it for today

Ooh, that hurt. Nursed my back for 10 minutes then finished with

Reverse Hypers

200 x 1 x 12, 10

Notes:

Got an earful from a fat, crotchety, old bitch for making too much noise while deadlifting. I told her to shut the fuck up and train somewhere else. All the gym rats were defending me, so at least I had that going for me.

 

[Chad R. Thundercock]

2/8/2016

Diet log

Duration of fast: 20 hours
Feed window: 4 hours




2 carne asada tacos and 2 adobada quesadillas from Tacos El Gordo de Tijuana in Chula Vista.

 

[btwrestler119]

Looks delicious!

 

[Chad R. Thundercock]

Looks delicious!

Yes indeed!

Morning weight: 199.5 lbs

Goddamn motherfucking pathogens did a number on my bodyweight. Well, at least I'm leaner and lost some body fat. Right now, I'm feeling 80% recovered, albeit my lower back's has been fucking up my training sessions lately. Trade one ailment for another - that's a recurring theme in my training.

2/9/2016
Tuesday

Training Log

Heavy OHP/Medium Pull

OHP

1 x 5 with bar
1 x 3 with 115, 135
1 x 1 with 175

1 x 2 with 205 - lever belt added due to bad back
1 x 1 with 205 - autoreg down
1 x 4, 4, 3, 2, 1 with 185

Fucking shitastic. I was supposed to hit 205 for 10 sets of doubles, but today's just one of those days.

No high pulls today due to bad back.

Pullups

BW x 18, 6, 6

Hammer Curls

45 x 1 x 12, 10, 6

Notes:

Fuck the world for all it's worth. Every inch of planet Earth. Fuck myself, don't leave me out. But don't get involved. Don't corner me!

 

[Chad R. Thundercock]

2/9/2016
Tuesday

Diet log

Duration of fast: 20 hours
Feed window: 4 hours



No...no...I couldn't eat anymore past that point. Don't blame me, blame the goddamn pathogens.

 

[Chad R. Thundercock]

"Women weaken legs!"
- Mickey

2/10/2016
Wednesday 11 AM

Heavy Squat/Light Bench

I'm such a fucking idiot. Talk to anybody that knows me and he'll tell you that I'm either the most incredible genius or the most fucking retarded, impulsive bastard that he knows.

And the general consensus is always veering sharply towards the latter, and I couldn't agree more with that assessment.

So I shuttled to the gym with a bad fucking back from Monday, hair disheveled, unwashed with dried pussy juice from a gusher last night still clinging strong on my nutsack, not to mention the cigarette odor infused with my sleeveless shirt, while wearing nothing but Old Spice to mask the smell.

Oh, what else? Yeah, I aggravated my lower back from the furious pelvis crushing, pounding action. I contemplated using a belt today, but turned out it wasn't necessary.

There was no way I was going to eat lightning and crap thunder today.

Took an ECA stack (50 mg E/400 mg C/ 325 mg A) to brute force my way through this bitch.

HB squats

Warmed up with:

Bar x 1 x 5
135, 185 x 1 x 2
225, 275, 315, 365 x 1 x 1 in rapid succession

Main

425 x 1 x 1 - autoreg down
415 x 1 x 2
405 x 1 x 2
405 x 1 x 1 - missed 2nd rep
385 x 1 x 3, 1

Front squats

315 x 3 x 1 - paused 3-4 seconds, nearly fainted after the second set



Bench

WU

Bar, 135, 185 x 1 x 5

Main

225 x 1 x 3
255 x 1 x 8 - autoreg
245 x 1 x 8 - AR
225 x 1 x 6

DB Shrugs

130 x 2 x 15

Cable Crunches

100 x 3 x 12

Notes:

0/10. Would not have sex before my heavy days again. Lesson learned.

 

[Chad R. Thundercock]

2/10/2016
Wednesday

Diet Log

2 day fast commenced yesterday night. Will break it tomorrow evening with a bigass meal. I bought a bunch of Girl Scout Cookies today for this magical occasion! Samoas, Thin Mints, Tagalongs, Savannah Smiles, and Rah-Rah Raisins! Yay!!!

Week 4 is almost over. Off/optional day tomorrow. I'll just dick around with some bodybuilding exercises - curls, skullcrushers, tricep pushdowns, dips, whatever.

Week 5 outlook:

 

[Frozenkilt]

Hey! Quick suggestion regarding your back. As part of your warmup, if you always have access to that reverse hyper machine, keep it unloaded and do 2-3 sets of a 20 second static hold at the top, really focusing on the little muscles of the lower back holding your legs out.

It gets all the little muscles (multifidi) firing right and doing their job.

Outside of that, looking strong. Keep up the good stuff.

 

[Chad R. Thundercock]

Hey! Quick suggestion regarding your back. As part of your warmup, if you always have access to that reverse hyper machine, keep it unloaded and do 2-3 sets of a 20 second static hold at the top, really focusing on the little muscles of the lower back holding your legs out.

It gets all the little muscles (multifidi) firing right and doing their job.

Outside of that, looking strong. Keep up the good stuff.

Dude. Perfect timing on that post. I gave this nifty movement a shot as an accessory exercise this morning. It was fucking TITS, man. I could just feel all the tension and tightness in the lower back melt away. Oh, that reverse hyperextension machine will never go anywhere. Thanks!

2/11/2016
Thursday

Off/Optional

I have a mild cold right now. Took an EC stack 50/400 mg before my training session.

P. Rows

135, 185 x 1 x 6
225 x 1 x 8
135 + 100 bands x 3 x 6 - half rom



Hammer curls

50, 45, 40 x 1 x 7

DB OHP

55 x 3 x AMRAP - 12, 8, 4

DB Shrugs

115 x 1 x AMRAP - 30ish

Reverse Hyper Static Holds (credits to @Frozenkilt for this movement)

20 x 3 x 20-25 seconds



Weighted situps

25 x 3 x 10

Neck Harness (FINALLY!!!)

25 x 1 x 15
50 x 1 x 20, 10

 

[Frozenkilt]

I'm not sure if calling anything 'TITS' is a compliment in this log. Tits fucked up your squat workout on Wednesday

Glad it worked for you, though! Keep it up. And remember that it's an exercise that benefits more from additional time than additional weight. You've got normal rev hypers for moving weight. Once you're up to a single hold at 60 seconds, you probably never need to do anything more than that as part of a warmup.

 

[Chad R. Thundercock]

Much appreciated. On that note, I'm going to take my pre-warmup routines more seriously from now on.

2/11/2016

Diet Log

Duration of fast: 46 hours
Feed Window: 5 hours

1 Large Pizza with Italian sausage, Canadian bacon, 3 cheese blend, jalapenos, onions
1 Large Pizza - Spinach Chicken Alfredo
2 Flamin' Hot Munchies, 1 Flamin' Hot Cheetos, 1 Tapatio Flavored Doritos
1 Box Girl Scouts Samoas Cookies
1 Box Girl Scouts Tagalongs Cookies
6 cups whole milk

~10400 calories
Fat: 492 g
Protein: 370 g
Carbs: 1,100 g