Phase 2: The Keto Bulk
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What are your thoughts on grip strength & deadlifting? I've been stuck around 280 for a while, and it's my ring and pinky fingers that seem to be what's failing first. I tried hook grip and that worked quite nice, but then I worry that I'll just be postponing confronting the grip strength issue.0
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What are your thoughts on grip strength & deadlifting? I've been stuck around 280 for a while, and it's my ring and pinky fingers that seem to be what's failing first. I tried hook grip and that worked quite nice, but then I worry that I'll just be postponing confronting the grip strength issue.
It sounds counterintuitive, but what worked for me before was a very specific brand of straps. They're made by Spud, Inc., and they are VERY thick straps. What this does is essentially forces you into a fatbar grip, so even though the weight is supported, it will have your forearms burning like they have the clap. They allowed me to from shrugging 275 without wraps, to 585 with them, and 495 without. My deadlift went from 315 strapless to 505 with straps and 455 without. It happened within four months or so.
Essentially, they allowed me to keep hitting the heaviest lifts possible, without grip strength interfering, while still somehow increasing my grip strength. I really need to get my old ones from my friend's house soon. I feel weird shrugging without those chunky *kitten* things.0 -
It's that time. One months since I started, so progress pictures. Unfortunately, try as I *kitten* might, I could not pull off a similar angle to my original picture, and I no longer have access to the location that the first one was taken. As such, and since I don't see much visual difference personally, I'll let the tape measure speak when I get home this afternoon. I mean, there's obviously SOME difference, as my first picture was 153, and these are 162. xD
Day 27: 9/6/16
Overhead Press: 85x5/95x3/115x1/120xmiss/105x3/105x1x4
Klokov Press: 75x5/85x3/95xmiss/75x5/85x2
Shoulder Rows: 45x5/70x5/80x5/90x5/100x3
*kitten*. Dips: 40x12/25x10/25x9/25x71 -
Day 27 pt. 2: accessory fuckoff
Pullups: 6/5/5/5/4/4
Cable Curls: 104x7/129x4/116x7
One-arm Cable Pushdown: 47x10/56x4/56x5/56x5/56x6
Cable Cross: 112x5/112x6/112x5x2
Quick evening accessory session in the apartment complex fitness center.0 -
ay 28: 9/7/16
Deadlift: 185x4/225x3/275x3/315x1/325x1/295x1x3
BB BO Row: 135x5/155x5/155x4/155x5
Shrug: 225x5/275x5/315x4/315x3x2/315x2/225x5x2
DB Rows: 60x5/65x5/70x5/75x5/80x5
Deadlift PR again. Could have definitely stepped up to another, but didn't feel like wasting more time resting between sets. Really need to get my straps back for shrugs though.1 -
Day 29: 9/8/16
Bench Press: 95x5/115x5/135x3/155x1/165x1/175x1/155x1x7
Assist Pullups: 25x10/25x6/40x6(WG)/40x9/55x9(WG)/55x11
Assist Dips: 25x10/25x7/40x9/40x7/55x11/55x11
Rear Delt Flyes: 55x6/70x5/85x5/100x2/70x7/70x6
Born of Osiris fueling the PRs this morning. Blew my previous best of 155 clear out of the water. Probably could have shoved a 185, but felt better about sinking the time into work singles. At least it's above bodyweight now, so slightly less pathetic.0 -
Day 30: 9/9/16
Back squat: 95x5/135x5/185x5/205x4/225x2/245x2/225x3x3
Hack Squat: 135x8/185x7/225x6/275x5/315x5/365x3/405x2
Standing Calf Raise: 245x13/265x11/285x9/305x10
Seated Calf Raise: 90x12/135x10/180x6/90x15
Rampage day squat PRs. Could have gone heavier on back, but my left bicep started being a *kitten*, and knotting under the weight of lowbar. Had to hit hacks to actually give my legs proper workload.3 -
Day 31: 9/10/16
Overhead Press: 85x5/95x4/115x1/125x1/105x1x8
Klokov Press: 75x5/85x4/95x1/75x5
Shrugs: 225x5/275x5/315x5/365x3/405x3/455x1/315x12/315x8/315x9
Dips: 10/9/5/7/5/6
More PRs, and finally got my straps out of my truck. Who loves shrugs? I dooooooo.2 -
Day 32: 9/11/16
Deadlift: 185x5/225x4/275x2/315x1/365x1/315x2/315x1x2
One-arm Deadlift: 135x5/185x2/135x5/135x5
BB BO Row: 135x5/135x6/135x6/135x5
Shrug: 225x5/275x5/315x5/365x3
DB Rows: 60x5/65x5/75x5/80x5
Another solid PR. Like I said, I am gunning for 405+ by New Years, or I'll cripple myself doing it.1 -
Day 33: 9/13/16
Bench Press: 95x5/115x5/135x4/155x2/175x1/185xmiss/165x1x2/155x1x5
Shoulder Row: 45x10/70x7/95x5x2
Incline Bench: 95x10/135x10/185x5/205x1/135x10x2
Assist Pullups: 20x5/30x6/40x9/40x10/40x10
Assist Dips: 40x11/40x10/40x10
This is what happens when I take rest days. Booooo.1 -
Day 34: 9/14/16
Back squat: 115x5/135x5/185x5/225x4/245x2/245x2
Zercher Squat: 185x5/225x3/245x1
Hack Squat: 135x6/225x6/275x5/315x5/365x3/225x10x2
Hamstring Curls: 80x10/90x10/100x8/110x6/120x6
Standing Calf Raise: 245x15/265x12/285x10/305x10
Seated Calf Raise: 90x15/135x12/180x7/90x150 -
Day 35: 9/15/16
Overhead Press: 95x5/115x2/125x1/95x7/95x5/95x6/95x4
Hack Squat: 135x10/185x9/225x9/275x9/315x4/225x6/225x4
Klokov Press: 75x7/85x5/95x3/95x1
DB Clean and Press: 25x6/35x7/30x5
BB Curls: 65x10/65x7
Upright Rows: 95x5/95x5/65x8
Wrist Curls: 95x10/95x15/95x16/65x19
Whole body is toast. Now this is what the *kitten* I'm talking about.
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Day 36: 9/16/16
Back Squat: 95x5/135x5/185x5/225x4
Deadlift: 185x5/225x4/275x3/315x1x6
Standing Calf: 245x15/265x12/285x13/305x10
Cable Rows: 120x10/140x7/160x5/
Tri PD: 40x15/50x12/60x10/
Shrug: 225x9/275x7/315x7/365x5/405x3/455x2
DB Clean and Press: 30x9/35x6/40x2
Hammer Curl: 30x10/35x6/40x10 -
Day 36: 9/17/16
Bench Press: 95x5/115x5/135x5/155x3/175x1/185x1/165x2/165x1x3
DB Incline Bench: 35x10/40x9/45x7/50x6/55x4
Cap. Chair LR: 20/13/10/12/15/20/11
Tri. PD: 40x10/50x10/60x12/70x6/70x9
P. Fly: 60x10/70x7/70x7/70x7/70x9
Bench PR was a long time coming.0 -
Day 39: 9/20/16
Back Squat: 95x6/135x5/185x5/225x5
Deadlift: 135x5/225x4/275x3/315x1x6
Standing Calf: 245x17/265x14/285x13/305x13
Cable Rows: 100x14/120x11/120x10/140x7
Shrug: 225x8/275x8/315x8/365x5/405x4
Weighted Ab Crunch: 80x20/87.5x20/80x12/
DB Clean and Press: 30x9/35x9/40x3
Going to have to start tempering my Rampages. The refeeds are making me gain weight (and therefore fat) much faster than I am okay with.1 -
Day 40: 9/21/16
Overhead Press: 95x5/115x3/125x1/135x1/115x4/115x4/115x4/115x3
Hack Squat: 135x10 (hamstring pissed)
Leg Ext.: 70x15/80x16/90x15/100x15/110x13/120x12/130x12/140x12
Klokov Press: 75x8/85x6/95x4/95x1
Stand Calf: 225x14/245x10/265x10/285x10
DB Clean and Press: 35x7x2/35x5
Weighted Ab Crunch: 60x20/70x20/85x20/100x15
Moar noob gains.1 -
Day 41: 9/22/16
Assist Pullups: 25x10/25x6/40x10/55x10/70x15/85x18/100x20
Assist Dips: 25x15/25x10/40x12/55x12/70x20/85x23/100x36
Ab Hoist: 45x15/45x15/45x15/45x15
P Fly: 100x15/100x20/100x15/
Low Row: 45x12/70x10/70x10/70x8
Ob leans: 45x20/45x20/45x20
Due to recent dietary shenanigans, intensity will be taking a short term backseat to volume. I cannot afford missed lifts and half-assed PR attempts at this time, especially mid-cycle.1 -
Great thread. Good luck and I'll be popping in and out to check your progress!0
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Day 42: 9/23/16
Back Squat: 95x10/135x10/185x8
Hack Squat: 135x10/185x7/225x6/225x5x3/135x10x3
Standing Calf: 165x20/185x17/205x18/225x15x2
Checked the ego at the door this morning, and had one of the most productive leg sessions ever. I also discovered that I can hit literally every muscle other than calves, just by altering my foot positioning on Hacks.
That might explain why this guy was a fan:
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And I am definitely getting *kitten* fat. Finishing going through the bars and other things I picked up this week, then it's going to be a couple of weeks of PSMFs, no Rampages, and rather low fat intake as well.
Two months of building a *kitten* waistline, and I'll get it back off in one. This will not stand. "Bulk until you hate yourself". That didn't take long.0
