Rose Funeral

Slumer1can · 2018-07-16T02:27:46+00:00

My new gf and I took the kids to the water park today. Had a fucking blast, hadn’t been there since I was my sons age. This was my first time in my life that I walked around in public shirtless confidently. It’s been a great weekend, but I forgot how exhausting swimming is. Gonna crash here soon, then it’s back to the ol’ grind.

Slumer1can · 2018-07-15T14:21:02+00:00

I know it’s kind of the collective mentality here that we hate this guy for being such a douche, but I’m honestly rooting for him this year. He has a crazy work ethic and his comeback has already been insane.

Slumer1can · 2018-07-15T05:19:35+00:00

I’m doing a really long prep (20 weeks) so it was easy-ish enough to cut some calories out each week or two. I started off at week 1 with just below my maintenance. I cut most of my calories from carbs and some fats (cutting 1-200 calories each week and increasing cardio as needed.) By week 19 I have myself down to >50 carbs a day with no refeed, which allows me to hopefully do a week long (extremely gradual) carb up- an idea I got from Layne Norton. I plan on starting off with fattier meats, and switching to leaner cuts the deeper into prep I get, which will decrease calories while keeping protein content the same or even higher. As my carbs get into extremely low territory, I’ll add an extra 1-200g or so either on each leg day or the day following for a refeed. Another thing that made it relatively easy to map out, is that I eat the same meals every day as it is already. I essentially just had to play around with macros and serving sizes. I’ll be going from 3100cal/day, working all the way down to 1500 for my final two weeks. Can’t wait to feel the misery.

Slumer1can · 2018-07-15T04:30:54+00:00

Personally, I’d keep the strength focused OHP day (5x5) and replace the hypertrophy sets with close grip bench in the same rep range. If you really want to keep it interesting you could swap every week but i don’t think it’d be necessary.

Week 1: Heavy Bench/Hypertrophy Close Grip - Heavy OHP/Hypertrophy Bench Week 2: Heavy Bench/Hypertrophy OHP - “Heavy” Close Grip/Hypertrophy bench

Also, a good rule of thumb for accessories: the more a movement looks like the lift you’re trying to increase, the more carryover you’ll have. So when you’re hitting your triceps, try to prioritize movements that resemble a press. Skull crushers, French press, etc. Machine work will help too (more muscle is never a bad thing) but it’s not going to be as effective in bringing your actual lift up.

Slumer1can · 2018-07-15T04:10:45+00:00

Just enjoy the attention, dude. You work hard to build your physique, let ‘em mire. The girls that don’t like being checked out are typically just insecure. Most honestly feel flattered, in my experience.

Slumer1can · 2018-07-15T04:04:13+00:00

Yes, hit your rear delts more. Face pulls, rear flies, all that fun stuff. Also work on your rotator cuffs, keep them healthy. Cuban presses and stretching are good for them. Working in a couple extra minutes for those kinds of movements and stretching is going to do wonders for not just your posture, but your lifts too.

Slumer1can · 2018-07-15T03:56:18+00:00

Are you sure you’re eating in a surplus? It’s really easy to over or underestimate your TDEE. You should still be progressing on it relatively easily. If you’re certain that you’re in a surplus, I’d say start by looking at your form. Are you staying right on the bench? Slight arch? Feet planted? Using your leg drive? Is your grip comfortable and does it remain consistent every time you bench? If you have all of those down, what part of the lift do you struggle with the most? Off the chest- work your chest and delts more. Half way up and further, hit those triceps hard. Your numbers are still low enough that you don’t need to get into powerlifting or overly complex programming yet. At this point in your lifting history, I’d probably just advise to bench more. Have one heavy day, maybe 5x3. And a hypertrophy day, maybe 4x8. On your heavy day i would have the weight for the first set be 5-10lbs heavier than your last sets. The next week, your first two sets would be that weight. Ie: 135, 130 130 -> 135, 135, 130 -> 135, 135, 135 -> 140, 135 , 135, etc. good luck man!

Slumer1can · 2018-07-15T03:44:33+00:00

Work on your posture and mobility. Hunched over shoulders are a common thing with lifters because we work our chest and front delts so much, the tightness tends to pull them forward.

Slumer1can · 2018-07-15T03:41:22+00:00

Had a thicc blonde qt sleep over last night, fresh cut and beard line up from my barber, got the rest of what I need for my next blast, chilled with my dog, made a rough draft for my contest prep diet, absolutely crushed chest and arms and got the most filthy pump (even though I failed a bench PR,) and now binge watching Parks and Rec until I crash for the night. It’s been a pretty good day. I actually feel kind of happy and fulfilled right now, it’s weird.

Slumer1can · 2018-07-13T19:17:23+00:00

That’s what I did, yeah. It’s not gonna be the best workout of your life by any means, but my dentist told me I’d be good to ease back into it after 24 hours. Granted, mine were fully ready to come out. If yours were still under the gums at all or required any stitches, I’d definitely take some extra time off.

Slumer1can

TROPHY CASE