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LevButlerov
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update us
Yesterday:
Calorie Goal – 1,810
Food – 2,455
Exercise – 729
Deficit – -184
Macros:
Protein – 214
Carbs – 192
Fat – 90
Exercise:
Swim - Tempo short rest interval 3,300m= – Cals 829
1:15 hrs
Easy recovery day yesterday - first day of the easier week - normally 3 hard weeks then an easy week!
Seem to be there or there abouts with the macros now most days. Adapting carbs to hard and easy days!
Are week happy with this over the last week of so?
Calorie Goal – 1,810
Food – 2,455
Exercise – 729
Deficit – -184
Macros:
Protein – 214
Carbs – 192
Fat – 90
Exercise:
Swim - Tempo short rest interval 3,300m= – Cals 829
1:15 hrs
Easy recovery day yesterday - first day of the easier week - normally 3 hard weeks then an easy week!
Seem to be there or there abouts with the macros now most days. Adapting carbs to hard and easy days!
Are week happy with this over the last week of so?
Just to be clear @LevButlerov as I will do this on Thursday:
3 x sets 6-8 then a set of 15-20 at a lighter weight? Or do you mean 6-8 then lighter weight for 15-20, repeat 3 x? Sorry to be such a gym dunce!
Will do this program - ok if I just do the drop sets on the Squat, leg press and leg extensions for now??
Gym heavy strength, - 60mins
All 3 x 6 reps
Core - 2 x ball based exercises
Back Squats - 70kg
Trap bar Deadlift - 70kg
Single Leg press 45 deg - 80kg
Wide Grip Chins - assisted
Single leg Extensions - 30 kg
Seated Row - 25 kg
Single Leg Hamstring Curl - 30 kg
Shoulder Press - Standing dumbbells - 15kg
Incline Chest Flies - 8kg
Standing Lat Push downs - 25 kg
Crunches - 3 x 18
Abductor and Adductors
That is quite a workload brother. You don't do any chest pressing work ?
LevButlerov
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2 sets of 6-8 higher weight and 1 set of 20 light weight same for all exercises try it out but cut exercises to 4 per muscle group
and dont worry we are here to support you @Stylidude
LevButlerov
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marcos need to move up a bit on protein during rest days and even normal days
Thanks for inputting @Kopite67That is quite a workload brother. You don't do any chest pressing work ?
It is a workload as I guess its the only day of the week I do any heavish weights!
I don't do any specific chest pressing work for 3 main reasons;
1. I guess I don't need a chest
Only in the sense that everything in the program currently serves a purpose for either swimming biking or running (with the exception of the crunches and upper chest flies) Crunches are purely for vanity and the upper flies are there because all of the weights and the swimming work lower pecs. I just cosmetically don't want over developed lower chest 'dragging it down' so to speak?!I don't want to carry any additional chest weight up hills on the bike or through the marathon if it doesn't serve a purpose in any of the sports.
2. Race level cycling/tri shirts or gear just isn't made or designed for people with a decent chest!!
3. In my kettlebell circuit days, there are always a decent amount of press ups or banded press up and these seem to be enough to keep me in balance!
Would happily accept any thoughts on this though!!
Will get on it!marcos need to move up a bit on protein during rest days and even normal days
Thanks @LevButlerov Will give this a go Thursday and let you know how I go!!- gonna be interesting!!2 sets of 6-8 higher weight and 1 set of 20 light weight same for all exercises try it out but cut exercises to 4 per muscle group
OK thanks bro. I don't do any of the stuff that you do so I was merely interested as to why. I am sure you know exactly what you are doing for your trainingThanks for inputting @Kopite67
It is a workload as I guess its the only day of the week I do any heavish weights!
I don't do any specific chest pressing work for 3 main reasons;
1. I guess I don't need a chest
I don't want to carry any additional chest weight up hills on the bike or through the marathon if it doesn't serve a purpose in any of the sports.
2. Race level cycling/tri shirts or gear just isn't made or designed for people with a decent chest!!
3. In my kettlebell circuit days, there are always a decent amount of press ups or banded press up and these seem to be enough to keep me in balance!
Would happily accept any thoughts on this though!!
Thanks @Kopite67 Is always good to be accountable for your training regime, especially to such an accomplished group such as you guys who know the gym and weights training inside out!!OK thanks bro. I don't do any of the stuff that you do so I was merely interested as to why. I am sure you know exactly what you are doing for your training
I always want to do some chest, just from a vanity point of view a measure and just because its what people do in the gym, I can just never really find a way to justify it around the sport. I can imagine my take on weights is so much different to most on here!
As it stands, with the new diet, supplements and peds, I am carrying more muscle than ever, so its all got to count positively towards my power to weight ratio so my vanity very much has to take a back seat for now!
Again, thanks for replying and inputting though, every advice is so much appreciated, I am learning so much and really am finding the accountability for my training decisions and actions amongst the group to be of great benefit!!
LevButlerov
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Yesterday:
Calorie Goal – 1,810
Food – 2,915
Exercise – 1,442
Deficit – -337
Macros:
Protein – 242
Carbs – 196
Fat – 124
Exercise:
Bike - Easy – Cals 657
1:15 hrs
Run - Easy off bike - Cals 255
20m
Pilates - Basic Class - Cals N/A
55m
Kettle Bell Circuit Strength - Cals 530
1:07 hr
WARM-UP:
Walkouts - 30 seconds
Hinge to Squat - 30 seconds
Banded Pull Down - 30 seconds
2 SETS - Consecutive
BLOCK 1
Flow: Alt Swing to Clean to Squat to Press to Lunge - 5 each side/8 each
side/10 each side
Flow means progressing from 1 exercise to another continuously - 1 entire
sequence is 1 rep
3 SETS (as 5/8/10)- 60- 90 seconds of rest
BLOCK 2
Pull-Ups -5 reps
Banded Push Ups - 12 reps
Inverted Row - 10 reps
3 SETS - 90 seconds of rest
BLOCK 3
Seated KB Calf Raise - 20 reps
Seated Calf Raise (no KB) - 20 reps
Calf Raise - 20 reps
Range of Movement (ROM) Work
Forward Fold. - 2 Minutes
Hero Pose - 2 Minutes
This circuit was a hard one today!
Block 1 with the Swing to clean to press to reverse lunge at 5 R, 5L, 8R, 8L then 10R, 10L continuously was cardio intense - HR was up in the mid 140 to 150 bpm's with a 10kg kettle!!
Calorie Goal – 1,810
Food – 2,915
Exercise – 1,442
Deficit – -337
Macros:
Protein – 242
Carbs – 196
Fat – 124
Exercise:
Bike - Easy – Cals 657
1:15 hrs
Run - Easy off bike - Cals 255
20m
Pilates - Basic Class - Cals N/A
55m
Kettle Bell Circuit Strength - Cals 530
1:07 hr
WARM-UP:
Walkouts - 30 seconds
Hinge to Squat - 30 seconds
Banded Pull Down - 30 seconds
2 SETS - Consecutive
BLOCK 1
Flow: Alt Swing to Clean to Squat to Press to Lunge - 5 each side/8 each
side/10 each side
Flow means progressing from 1 exercise to another continuously - 1 entire
sequence is 1 rep
3 SETS (as 5/8/10)- 60- 90 seconds of rest
BLOCK 2
Pull-Ups -5 reps
Banded Push Ups - 12 reps
Inverted Row - 10 reps
3 SETS - 90 seconds of rest
BLOCK 3
Seated KB Calf Raise - 20 reps
Seated Calf Raise (no KB) - 20 reps
Calf Raise - 20 reps
Range of Movement (ROM) Work
Forward Fold. - 2 Minutes
Hero Pose - 2 Minutes
This circuit was a hard one today!
Block 1 with the Swing to clean to press to reverse lunge at 5 R, 5L, 8R, 8L then 10R, 10L continuously was cardio intense - HR was up in the mid 140 to 150 bpm's with a 10kg kettle!!
LevButlerov
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training is good I see big movements on the squat to press to lunge all high intensity? @Stylidude with this level of output why not bump up the carbs?
2 sets of 6-8 higher weight and 1 set of 20 light weight same for all exercises try it out but cut exercises to 4 per muscle group
Yesterday:
Calorie Goal – 1,810
Food – 2,792
Exercise – 1010
Deficit – -28
Macros:
Protein – 225
Carbs – 185
Fat – 126
Exercise:
Run - Easy - easing calf back in – Cals 489
40mins
Strength – Heavy Day - Cals – 521
1:15 hrs
This is my heavy strength day that I do 1x per week (the other 2 days are the kettle bell core and fitness circuits)
Gym heavy strength, - 60mins
Did as I was told and added the drop sets in.....
All 3 x 6 reps but on ex's in italics did a drop set after the 3rd set of 6 for 20 reps
Core - 2 x ball based exercises
Back Squats - 70kg - then 40kg drop set of 20 reps
Trap bar Deadlift - 70kg -then 40kg drop set of 20 reps
Single Leg press 45 deg - 80kg - then 25kg for 20 reps
Wide Grip Chins - assisted
Single leg Extensions - 30 kg - then 12.5 kg drops et of 20 reps
Seated Row - 25 kg
Single Leg Hamstring Curl - 30 kg
Shoulder Press - Standing dumbbells - 15kg - 4kg drop set of 20 reps
Incline Chest Flies - 8kg
Standing Lat Push downs - 25 kg
Crunches - 3 x 18
Abductor and Adductors
Didn't do too many drop sets on the upper body as I really don't want to bulk up here at all if I can help it?!
Definitely found the drop sets made the workout harder and felt the muscle soreness more today!!
Felt it was more effective on the single leg press, leg ext and shoulder press - got a real pump and burn on these and the muscles feel good today.
Definitely made the squat and deadlift more cardio if you like, not sure if it works as well on these more compound movements but would love your thoughts. More of an all over tiredness, I guess as you'd expect!
Can do them like this from now on, just let me know if you like the structure and whether I should keep them in on the compound lifts
Thanks for the input on these though!!
Great update brother. Awesome log structure and detail
LevButlerov
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steady on the training
and love the drop set you put in, how was the pump? the drops are the way to build heavy>light @Stylidude and love to see your protein is up!@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @codezz @Yuri @MarkNV @rizzlekdizzle @Grumpy
Thank you @Kopite67 am doing the best I can to give everyone a clear picture of what I'm doing as I appreciate my sports aren't the norm on here! Appreciating your input though mate, thank you!!!Great update brother. Awesome log structure and detail
Thanks @LevButlerovsteady on the training
@BeMe @HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @codezz @Yuri @MarkNV @rizzlekdizzle @Grumpy
As you say, it does give a pump for sure!! As I said, I found it most beneficial or got the greatest pump on the single leg press, leg ext and shoulder press - sort of turned the squat and dead into a cardio set!
Think I'll keep them in though - its a different stimulus again!!Yep, got that protein pretty dialled now - I guess the challenge when you lock the protein in, is to leave room for enough carbs but yet still come just under/close to the calorie goal!
Every day is a bit of a challenge in that regard at the moment as I get used to it, but I'm getting there - trying to keep the protein as the constant while I work the other 2 (Carbs and Cals) around it!
Yesterday:
Rest day yesterday relatively!
Calorie Goal – 1,810
Food – 2,855
Exercise – 733
Deficit – +312
Ate a little more so I was fuelled for my long ride today!
Macros:
Protein – 216
Carbs – 187
Fat – 127
Exercise:
Swim - Shortish strength session with paddles - 3,300m – Cals 733
1 hr
Feeling good - near the end of my 'down week'. Next week hard 3 week meso cycle!!
Rest day yesterday relatively!
Calorie Goal – 1,810
Food – 2,855
Exercise – 733
Deficit – +312
Ate a little more so I was fuelled for my long ride today!
Macros:
Protein – 216
Carbs – 187
Fat – 127
Exercise:
Swim - Shortish strength session with paddles - 3,300m – Cals 733
1 hr
Feeling good - near the end of my 'down week'. Next week hard 3 week meso cycle!!
Stay on that grind brother, love seeing this kind of commitment
Thank you @Allupfromhere on it!!Stay on that grind brother, love seeing this kind of commitment
That full body workout looks tough. Drop sets on squats and deadlifts would definitely be a bit of a cardio workout.
LevButlerov
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single leg press is a huge pumpThanks @LevButlerov
As you say, it does give a pump for sure!! As I said, I found it most beneficial or got the greatest pump on the single leg press, leg ext and shoulder press - sort of turned the squat and dead into a cardio set!
Yep, got that protein pretty dialled now - I guess the challenge when you lock the protein in, is to leave room for enough carbs but yet still come just under/close to the calorie goal!
Every day is a bit of a challenge in that regard at the moment as I get used to it, but I'm getting there - trying to keep the protein as the constant while I work the other 2 (Carbs and Cals) around it!
lets make sure you spread the macros though @Stylidude
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nice good rest
Thanks @waggat , yes doing the whole body at one time is a hard one- As you know its not how you guys would do it, but I only get or need to lift once a week but I guess triathlon, somewhere between the swim, bike and run uses everything. The full body workout is not overly intentional but to strengthen all the bits needed for each sport, you kinda end up doing it!
As for the drop sets on the deads and squats - yep wasn't loving it, the gym has ben my kind of zen session after such a tough week of cardio, now it just hurts a little more.....
Yep, the leg press and leg ext had a great feeling!! Will do with the macros, yesterdays longer day will show a different perspective again!single leg press is a huge pump
Yesterday:
Calorie Goal – 1,810
Food – 3,708
Exercise – 2,242
Deficit – -334
Macros:
Protein – 275
Carbs – 392
Fat – 123
Exercise:
Bike - Moderate long ride pace – Cals - 1,805
3:30 hrs
Kettle Bell Circuit Strength - Cals 437
52 mins
WARM-UP:
2 x core exercises on the ball
Walkouts - 30 seconds
Four Point Row - 30 seconds
Banded Pull Down - 30 seconds
2 SETS - Consecutive
BLOCK 1
Flow: Alt Swing to Clean to Squat to Press to Lunge- 45s on/15s off
Flow means progressing from 1 exercise to another continuously for 45 seconds
4 sets for 4 minutes total
BLOCK 2
Split Stance Row -12 reps on each side - 10kg
Banded Landmine Press -10 reps on each side
KB Pull-Overs -10 reps 10kg
3 SETS - 90 seconds of rest
BLOCK 3
Ab Crunch - 20/30/40 seconds
Crunch w Flutters - 20/30/40 seconds
KB Pull-Through - 20/30/40 seconds 8kg
3 SETS - 60 seconds of rest
Range of Movement (ROM) Work
Low Lunge Arms Extended - 90 seconds on each side
Full Bridge - 90 seconds on each side
Kettle bell block with 10kg kettle was tough again, hr sitting 145-150bpm - great workout!
Love this kettlebell work 2x a week in combo with the 1 x heavy day and all the cardio I get from the sports!! Really feel like my program is well balanced at the moment!
Calorie Goal – 1,810
Food – 3,708
Exercise – 2,242
Deficit – -334
Macros:
Protein – 275
Carbs – 392
Fat – 123
Exercise:
Bike - Moderate long ride pace – Cals - 1,805
3:30 hrs
Kettle Bell Circuit Strength - Cals 437
52 mins
WARM-UP:
2 x core exercises on the ball
Walkouts - 30 seconds
Four Point Row - 30 seconds
Banded Pull Down - 30 seconds
2 SETS - Consecutive
BLOCK 1
Flow: Alt Swing to Clean to Squat to Press to Lunge- 45s on/15s off
Flow means progressing from 1 exercise to another continuously for 45 seconds
4 sets for 4 minutes total
BLOCK 2
Split Stance Row -12 reps on each side - 10kg
Banded Landmine Press -10 reps on each side
KB Pull-Overs -10 reps 10kg
3 SETS - 90 seconds of rest
BLOCK 3
Ab Crunch - 20/30/40 seconds
Crunch w Flutters - 20/30/40 seconds
KB Pull-Through - 20/30/40 seconds 8kg
3 SETS - 60 seconds of rest
Range of Movement (ROM) Work
Low Lunge Arms Extended - 90 seconds on each side
Full Bridge - 90 seconds on each side
Kettle bell block with 10kg kettle was tough again, hr sitting 145-150bpm - great workout!
Love this kettlebell work 2x a week in combo with the 1 x heavy day and all the cardio I get from the sports!! Really feel like my program is well balanced at the moment!
Great update brother. Workout blocks look killer bro
My body got tired just reading this. Need to go and desperately do some single benches now to cleanse myself 
LevButlerov
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lets do it
LevButlerov
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I see carbs up yesterday
how did you feel?
Thank you @Kopite67 Those kettle bell days are tough but short, sharp and to the point!! I enjoy them!!Great update brother. Workout blocks look killer bro
Yeah good, will always up the carbs on the long ride or long run days from here!I see carbs up yesterday
Basically, protein and fat will stay pretty constant now will take on pure carbs during and after these workouts to balance out the calorie losses.
This will help me monitor weight but also maintain energy levels and recovery!!
Yesterday:
Last recovery day of the recovery week - it all will get pretty real from here!!
Calorie Goal – 1,810
Food – 2,542
Exercise – 1,050
Deficit – -318
Macros:
Protein – 232
Carbs – 224
Fat – 70
Exercise:
Run - Run, essayish pace still trying to get this calf to loosen up but its letting me slowly increase the distance– Cals - 777
1 hr
Swimming - real light recovery swim - Cals 273
25 mins
Last recovery day of the recovery week - it all will get pretty real from here!!
Calorie Goal – 1,810
Food – 2,542
Exercise – 1,050
Deficit – -318
Macros:
Protein – 232
Carbs – 224
Fat – 70
Exercise:
Run - Run, essayish pace still trying to get this calf to loosen up but its letting me slowly increase the distance– Cals - 777
1 hr
Swimming - real light recovery swim - Cals 273
25 mins
PEDS:
Reta – 4mg @2mg 2 x week - tolerating fine so far!
Have been on Reta for 12 weeks now and this dosage for just this week. I hope to stick here for 1 month and then come off as the race season gets closer!! Will talk to you all at some point as to how to cut it down and what to!
Sustanon 250 62.5mg Sat and Wed - loving this stuff!! Have been on for 10 weeks now!
HGH - 2iu per day fasted in the evenings at 10pm. Have been on this for 7 weeks
Had a blood test at the start of this log, had another one 6 weeks into the TRT, so 4 weeks ago.
Have been on the TRT 10 weeks now and the HGH for 7 so is this the right time to have another one now the Sustanon has had a good chance to fully saturate?
Is 4 weeks since the last too close, or, given the time frames, just right?
Its 8 weeks till my first warm up race now and 14 weeks till the first biggie!!
Reta – 4mg @2mg 2 x week - tolerating fine so far!
Have been on Reta for 12 weeks now and this dosage for just this week. I hope to stick here for 1 month and then come off as the race season gets closer!! Will talk to you all at some point as to how to cut it down and what to!
Sustanon 250 62.5mg Sat and Wed - loving this stuff!! Have been on for 10 weeks now!
HGH - 2iu per day fasted in the evenings at 10pm. Have been on this for 7 weeks
Had a blood test at the start of this log, had another one 6 weeks into the TRT, so 4 weeks ago.
Have been on the TRT 10 weeks now and the HGH for 7 so is this the right time to have another one now the Sustanon has had a good chance to fully saturate?
Is 4 weeks since the last too close, or, given the time frames, just right?
Its 8 weeks till my first warm up race now and 14 weeks till the first biggie!!
Last edited:
Yesterday:
First day of the next hard training block!!
Calorie Goal – 1,810
Food – 2,477
Exercise – 1,025
Deficit – -358
Macros:
Protein – 224
Carbs – 181
Fat – 94
Exercise:
Cycling - Easy recovery ride to spin the legs– Cals - 317
1 hr
Swimming - Moderate Endurance Swim - Cals 708
64mins
Wasn't good on Carbs yesterday, maybe finding I'm hitting the limit for the Reta - am forcing all food and its not digesting well!
Even my carb drinks during the swim workout aren't going down easy.
@LevButlerov saw you recommend digestive aids to another guy, is there a particular product you recommend to help with this?
Am hoping to try for another week or so at this dose but its getting harder so may well drop it back to 2-3 mg per week now training is intensifying? lot of indigestion but more food just not going down in time to eat the next stuff - feeling bit bloated almost but more importantly struggling to take the carbs on for and during training?!
First day of the next hard training block!!
Calorie Goal – 1,810
Food – 2,477
Exercise – 1,025
Deficit – -358
Macros:
Protein – 224
Carbs – 181
Fat – 94
Exercise:
Cycling - Easy recovery ride to spin the legs– Cals - 317
1 hr
Swimming - Moderate Endurance Swim - Cals 708
64mins
Wasn't good on Carbs yesterday, maybe finding I'm hitting the limit for the Reta - am forcing all food and its not digesting well!
Even my carb drinks during the swim workout aren't going down easy.
@LevButlerov saw you recommend digestive aids to another guy, is there a particular product you recommend to help with this?
Am hoping to try for another week or so at this dose but its getting harder so may well drop it back to 2-3 mg per week now training is intensifying? lot of indigestion but more food just not going down in time to eat the next stuff - feeling bit bloated almost but more importantly struggling to take the carbs on for and during training?!
LevButlerov
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strong day but no training?
4mgs of reta is likely the bloat factor tbh
i dont have a particular brand but most digestive aids like digestive gold are similar @Stylidude add the digestive aids ed try it
just doing cardio?
Still training, just easy training in the recovery week compared to normal.
Tend to do 3 hard weeks then an easier one.
Still pretty hard training in the easier one but certainly get the recovery I need!
Yeah, figured that was getting up there.
Might try another week and see if I adapt as have taken a couple of ant inflams over the last couple of days which I am sure arn't helping?
Otherwise am thinking of cutting it down now to 2-3mg weekly?
Will try the one mentioned. Am on plenty of fibre and pro biotics but keen to make it work so will have a crack!!
Yep, three weights days 2 kettlebell and one heavy - kettle bell tomorrow!!
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just make sure no injury
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Yesterday:
Calorie Goal – 1,810
Food – 2,975
Exercise – 1,344
Deficit – -179
Macros:
Protein – 210
Carbs – 255
Fat – 122
Exercise:
Bike - Hard Vo2 Max intervals– Cals 571
1:24 hrs
Swimming - Speed set - Cals 525
48m
Pilates - Basic Class - Cals N/A
55m
Kettle Bell Rehab circuit - Cals 248
36 mins
WARM-UP:
Banded Pull Aparts - 30 seconds
Prisoner Squat - 30 seconds
Hinge to Squat - 30 seconds
2 SETS - Consecutive
BLOCK 1
Explosive Push-Ups - 5 reps
KB Squat (Goblet) - 12 reps
Banded Pull-Ups - 5 reps
3 SETS - 60 seconds of rest
BLOCK 2
Clam Shell - 8 reps on each side
Seated Leg Lifts - 8 reps on each side
Tricep Push Ups - 6 reps
3 SETS - 60 seconds of rest
Range of Movement (ROM) Work
Pidgeons - 90 seconds on each side
Cat Cow - 90 seconds on each side
The 2 x dynamic weights program get a little easier now. It goes from a general phase conditioning into a competition phase. Less lower body work, more injury prevention based (core and glute work) and more explosive upper body work to leave the muscles with less fatigue as the sports specific training ramps up
Calorie Goal – 1,810
Food – 2,975
Exercise – 1,344
Deficit – -179
Macros:
Protein – 210
Carbs – 255
Fat – 122
Exercise:
Bike - Hard Vo2 Max intervals– Cals 571
1:24 hrs
Swimming - Speed set - Cals 525
48m
Pilates - Basic Class - Cals N/A
55m
Kettle Bell Rehab circuit - Cals 248
36 mins
WARM-UP:
Banded Pull Aparts - 30 seconds
Prisoner Squat - 30 seconds
Hinge to Squat - 30 seconds
2 SETS - Consecutive
BLOCK 1
Explosive Push-Ups - 5 reps
KB Squat (Goblet) - 12 reps
Banded Pull-Ups - 5 reps
3 SETS - 60 seconds of rest
BLOCK 2
Clam Shell - 8 reps on each side
Seated Leg Lifts - 8 reps on each side
Tricep Push Ups - 6 reps
3 SETS - 60 seconds of rest
Range of Movement (ROM) Work
Pidgeons - 90 seconds on each side
Cat Cow - 90 seconds on each side
The 2 x dynamic weights program get a little easier now. It goes from a general phase conditioning into a competition phase. Less lower body work, more injury prevention based (core and glute work) and more explosive upper body work to leave the muscles with less fatigue as the sports specific training ramps up
LevButlerov
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Thanks @LevButlerov , these day willl become more 'normal' now over the next 6-7 months!true champ level here
Yes, its true about the push ups, was pleasantly surprised as I was doing them, as you say, perhaps could have, just got to be a little careful about my shoulder/s as this is a big swimming week! They are the first sets of jump push ups this year so was just feeling them out a little!
Will try harder next week!!
Yesterday:
Calorie Goal – 1,810
Food – 2,871
Exercise – 1,269
Deficit – -208
Macros:
Protein – 199
Carbs – 220
Fat – 130
Exercise:
Running - Easy run– Cals - 677
1 hr
Swimming - Hard race pace swim - Cals 592
49mins
Calf still not good. Have a tight band on the outside that just isn't tolerating the load. Not injured just inhibited. Might have to shut the running down for a week again and deal with it!
Crap days eating - lost my mojo a little after the morning run - chose coffee instead of my protein shake and protein water - makes it hard to hit the numbers at the end of the day - then felt the day before's eating (this day) in my legs on todays hard morning ride! The legs just didn't recover as well as the have been! Good lesson - grr
on it better today!
Calorie Goal – 1,810
Food – 2,871
Exercise – 1,269
Deficit – -208
Macros:
Protein – 199
Carbs – 220
Fat – 130
Exercise:
Running - Easy run– Cals - 677
1 hr
Swimming - Hard race pace swim - Cals 592
49mins
Calf still not good. Have a tight band on the outside that just isn't tolerating the load. Not injured just inhibited. Might have to shut the running down for a week again and deal with it!
Crap days eating - lost my mojo a little after the morning run - chose coffee instead of my protein shake and protein water - makes it hard to hit the numbers at the end of the day - then felt the day before's eating (this day) in my legs on todays hard morning ride! The legs just didn't recover as well as the have been! Good lesson - grr
on it better today!
Hey @Mobster thanks for inputting!!
I guess its just a My Fitness pal app thing that tells me how many calories I should be eating per day given my work, weight, lifestyle and weight loss goals.
It is basically taking these into account and telling me how many calories not to exceed if I want to drop weight?!
So I guess those calories plus what I burned (or credited back?!) with the cardio came in at 3,154 and I ate 2,975 worth of calories so I ended up 179 in deficit if that is the correct terminology!
That's just how I am doing it, I know its not exact and if there is a better determination or calculator of what our target daily calorie intake should be, I would very much welcome being steered in the right direction!!
Sorry if I have this wrong or as I say my terminology is off, guess I've always relied and been 'spoon feed' by this particular app!
I guess its just a My Fitness pal app thing that tells me how many calories I should be eating per day given my work, weight, lifestyle and weight loss goals.
It is basically taking these into account and telling me how many calories not to exceed if I want to drop weight?!
So I guess those calories plus what I burned (or credited back?!) with the cardio came in at 3,154 and I ate 2,975 worth of calories so I ended up 179 in deficit if that is the correct terminology!
That's just how I am doing it, I know its not exact and if there is a better determination or calculator of what our target daily calorie intake should be, I would very much welcome being steered in the right direction!!
Sorry if I have this wrong or as I say my terminology is off, guess I've always relied and been 'spoon feed' by this particular app!
@Stylidude Good job on the exercises, lots of good things in there. Those pilates really beat the shit out of you and swimming is never easy, especially for that long.
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good lets get the push days and take it to maxThanks @LevButlerov , these day willl become more 'normal' now over the next 6-7 months!
Yes, its true about the push ups, was pleasantly surprised as I was doing them, as you say, perhaps could have, just got to be a little careful about my shoulder/s as this is a big swimming week! They are the first sets of jump push ups this year so was just feeling them out a little!
Will try harder next week!!
@Stylidude
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how bad is the calf you have swelling?Yesterday:
Calorie Goal – 1,810
Food – 2,871
Exercise – 1,269
Deficit – -208
Macros:
Protein – 199
Carbs – 220
Fat – 130
Exercise:
Running - Easy run– Cals - 677
1 hr
Swimming - Hard race pace swim - Cals 592
49mins
Calf still not good. Have a tight band on the outside that just isn't tolerating the load. Not injured just inhibited. Might have to shut the running down for a week again and deal with it!
Crap days eating - lost my mojo a little after the morning run - chose coffee instead of my protein shake and protein water - makes it hard to hit the numbers at the end of the day - then felt the day before's eating (this day) in my legs on todays hard morning ride! The legs just didn't recover as well as the have been! Good lesson - grr
I like how you lay out the warm-ups and the different blocks that you're doing. Really nice job, man. And I like the pigeons and cat-cow as well. Those are important to really get things loose and stretch @Stylidude
You are working your core and making your body stronger. It's a really good log and something that's very unique. @Stylidude
@Stylidude Bros, the pushups looking tremendous. Five reps, explosive pushups, and then the goblet squat. You really know how to put together a tough workout. I give you a lot of credit.
Excellent job on the layout. This is some major league training and I'm sure your conditioning and cardio is tremendous. @Stylidude
@Stylidude Awesome work bro! Keep grinding!
Thank @stevesmi for your kind words! The Pilates is a lot harder than we give it credit for if you do it right.
Thanks on the swimming too, I know you used to do tri's a lot so you really understand how a hard hour in the pool is quite a workout!! Thanks for catching up!!
Thank @LevButlerov ! It's not bad, just a tight band on the upper lateral gastroc.
It was a slight soleus strain a few weeks back, its just struggling to adapt to the reload.
It's ok for 20mins, then it gradually tightens and by an hour is getting prohibitive but will recover in 2-4 day. Trouble is, at the moment I'm meant to be running up around 2 hours.
Getting it dry needled, might just have to be decisive and have another week off it to let it recover. Trying to run through it at the moment is just prolonging the problem!
Meh...
Thank you @2Thick !! As you say, try to keep the mobility and stretches up, everything just gets so tight otherwise with the hours! try to do a dedicated strretch program 2 x a weeks as well;
All 3 x 20 sec holds
Lower Back
Piriformis
Glute med
ITB
Psoas
Rectus Femoris
Hamstring
Sciatic nerve mobility
Peroneal Nerve Mobility
And I really like a hip mobility set by Jo Di Franco called the limba 11 which includes some trigger ball and foam roller as well as more complex hip movements than just stretches
Thanks for your kind words @Ulter !
I'm trying hard because everyone here has ben so helpful, I'm trying to respect their input into me by putting in the time.
Also, I hope it can be of some form of help or reference if other endurance athletes find heir way here if I do it detailed enough!?!
Again, thank you @ROIDDERS the support here is so motivating. I love doing the log for me, but like anything, being surrounded by like minded people and athletes keeps it all ticking over hard!! Thank you!
Thanks heaps for checking @RoySimpson everyone's support and advice has been awesome! Got my head down working brother!!
Yesterday:
Calorie Goal – 1,810
Food – 2,792
Exercise – 1025
Deficit – -43
Macros:
Protein – 225
Carbs – 181
Fat – 94
Exercise:
Cycling - HARD - Long Vo2 Max intervals – Cals 495
1:10mins
Strength – Heavy Day - Cals – 587
1:15 hrs
This is my heavy strength day that I do 1x per week, Drop sets in again!!
Gym heavy strength, - 1;10 Hrs
Did as I was told and added the drop sets in.....
All 3 x 6 reps but on ex's in italics did a drop set after the 3rd set of 6 for 20 reps
Core - 2 x ball based exercises
Back Squats - 70kg - then 40kg drop set of 20 reps
Deadlift - 60kg -then 30kg drop set of 20 reps
Single Leg press 45 deg - 80kg - then 25kg for 20 reps
Wide Grip Chins - assisted
Single leg Extensions - 30 kg - then 12.5 kg drops et of 20 reps
Seated Row - 25 kg
Single Leg Hamstring Curl - 30 kg
Shoulder Press - Standing dumbbells - 15kg - 4kg drop set of 20 reps
Incline Chest Flies - 8kg
Standing Lat Push downs - 25 kg
Crunches - 3 x 18
Abductor and Adductors
Bike was hard today - proper spew up material which I managed to avoid doing until after the last set!
Heavy day boxed again, love going to the gym even if its only once a week! Have learned to love the drop sets - they give you such a different stimulus and I kind of like the fitness/cardio element in the compound lifts! Think I can up the weights for the drop element next week now I know what I'm in for!
Was out of town so a different gym - no trap bar, so just did normal deadlifts, just did them a fraction lighter. I always do trap bar to look after my back but I found the normal dead's quite a different muscle work - much more hamstring/posterior chain which I think for me is worthwhile - I might alternate the two week on week?!
From a purely interest point of view, I was out of town so just got a casual day pass - my first time at a 'Golds Gym' which I thought my Evo brothers might appreciate? I have been kind of intrigued and maybe a little apprehensive to go to a Golds my whole life - Must say I was a little disappointed no trap bar only 2 lifting platforms and the rest just machines - wasn't the body building gym I thought it would be maybe?! Maybe just a bad version of one......
Calorie Goal – 1,810
Food – 2,792
Exercise – 1025
Deficit – -43
Macros:
Protein – 225
Carbs – 181
Fat – 94
Exercise:
Cycling - HARD - Long Vo2 Max intervals – Cals 495
1:10mins
Strength – Heavy Day - Cals – 587
1:15 hrs
This is my heavy strength day that I do 1x per week, Drop sets in again!!
Gym heavy strength, - 1;10 Hrs
Did as I was told and added the drop sets in.....
All 3 x 6 reps but on ex's in italics did a drop set after the 3rd set of 6 for 20 reps
Core - 2 x ball based exercises
Back Squats - 70kg - then 40kg drop set of 20 reps
Deadlift - 60kg -then 30kg drop set of 20 reps
Single Leg press 45 deg - 80kg - then 25kg for 20 reps
Wide Grip Chins - assisted
Single leg Extensions - 30 kg - then 12.5 kg drops et of 20 reps
Seated Row - 25 kg
Single Leg Hamstring Curl - 30 kg
Shoulder Press - Standing dumbbells - 15kg - 4kg drop set of 20 reps
Incline Chest Flies - 8kg
Standing Lat Push downs - 25 kg
Crunches - 3 x 18
Abductor and Adductors
Bike was hard today - proper spew up material which I managed to avoid doing until after the last set!
Heavy day boxed again, love going to the gym even if its only once a week! Have learned to love the drop sets - they give you such a different stimulus and I kind of like the fitness/cardio element in the compound lifts! Think I can up the weights for the drop element next week now I know what I'm in for!
Was out of town so a different gym - no trap bar, so just did normal deadlifts, just did them a fraction lighter. I always do trap bar to look after my back but I found the normal dead's quite a different muscle work - much more hamstring/posterior chain which I think for me is worthwhile - I might alternate the two week on week?!
From a purely interest point of view, I was out of town so just got a casual day pass - my first time at a 'Golds Gym' which I thought my Evo brothers might appreciate? I have been kind of intrigued and maybe a little apprehensive to go to a Golds my whole life - Must say I was a little disappointed no trap bar only 2 lifting platforms and the rest just machines - wasn't the body building gym I thought it would be maybe?! Maybe just a bad version of one......
LevButlerov
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ae you taking in any taurine ed? and have you tried and infrared lamp? you can get one cheap at homeThank @LevButlerov ! It's not bad, just a tight band on the upper lateral gastroc.
It was a slight soleus strain a few weeks back, its just struggling to adapt to the reload.
It's ok for 20mins, then it gradually tightens and by an hour is getting prohibitive but will recover in 2-4 day. Trouble is, at the moment I'm meant to be running up around 2 hours.
Getting it dry needled, might just have to be decisive and have another week off it to let it recover. Trying to run through it at the moment is just prolonging the problem!
@Stylidude
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Golds is a legend gym that is dead now basically, sad but true @Stylidude most gyms are going mainstream not bodybuilding tbhYesterday:
Calorie Goal – 1,810
Food – 2,792
Exercise – 1025
Deficit – -43
Macros:
Protein – 225
Carbs – 181
Fat – 94
Exercise:
Cycling - HARD - Long Vo2 Max intervals – Cals 495
1:10mins
Strength – Heavy Day - Cals – 587
1:15 hrs
This is my heavy strength day that I do 1x per week, Drop sets in again!!
Gym heavy strength, - 1;10 Hrs
Did as I was told and added the drop sets in.....
All 3 x 6 reps but on ex's in italics did a drop set after the 3rd set of 6 for 20 reps
Core - 2 x ball based exercises
Back Squats - 70kg - then 40kg drop set of 20 reps
Deadlift - 60kg -then 30kg drop set of 20 reps
Single Leg press 45 deg - 80kg - then 25kg for 20 reps
Wide Grip Chins - assisted
Single leg Extensions - 30 kg - then 12.5 kg drops et of 20 reps
Seated Row - 25 kg
Single Leg Hamstring Curl - 30 kg
Shoulder Press - Standing dumbbells - 15kg - 4kg drop set of 20 reps
Incline Chest Flies - 8kg
Standing Lat Push downs - 25 kg
Crunches - 3 x 18
Abductor and Adductors
Bike was hard today - proper spew up material which I managed to avoid doing until after the last set!
Heavy day boxed again, love going to the gym even if its only once a week! Have learned to love the drop sets - they give you such a different stimulus and I kind of like the fitness/cardio element in the compound lifts! Think I can up the weights for the drop element next week now I know what I'm in for!
Was out of town so a different gym - no trap bar, so just did normal deadlifts, just did them a fraction lighter. I always do trap bar to look after my back but I found the normal dead's quite a different muscle work - much more hamstring/posterior chain which I think for me is worthwhile - I might alternate the two week on week?!
From a purely interest point of view, I was out of town so just got a casual day pass - my first time at a 'Golds Gym' which I thought my Evo brothers might appreciate? I have been kind of intrigued and maybe a little apprehensive to go to a Golds my whole life - Must say I was a little disappointed no trap bar only 2 lifting platforms and the rest just machines - wasn't the body building gym I thought it would be maybe?! Maybe just a bad version of one......
good deads 60s and i like the core work but add more planks more time if you can
@HarleyGuy @Allupfromhere @Pigsy @Dreamer @Freki
@waggat @Trenhead3cc @Kopite67 @codezz @Yuri
@MarkNV @rizzlekdizzle @Grumpy @Shakey @Eveflorence @LH5515
That's some good alpha training.
Bros, I pretend to know my way around the gym ha ha. Sometimes I gotta admit the BBC genetics gives me an advantage.
It's about being a true EVO family.
That's the way to go, man. Keep throwing that iron around, it's impressive.
I used to do something called Pyro Pilates. It got me into ridiculous shape. The place got sold though and they turned it into luxury condos.
@Stylidude some damn nice training man. Love to see the ROM work also
Huge session, plenty of volume in there.Yesterday:
Calorie Goal – 1,810
Food – 2,792
Exercise – 1025
Deficit – -43
Macros:
Protein – 225
Carbs – 181
Fat – 94
Exercise:
Cycling - HARD - Long Vo2 Max intervals – Cals 495
1:10mins
Strength – Heavy Day - Cals – 587
1:15 hrs
This is my heavy strength day that I do 1x per week, Drop sets in again!!
Gym heavy strength, - 1;10 Hrs
Did as I was told and added the drop sets in.....
All 3 x 6 reps but on ex's in italics did a drop set after the 3rd set of 6 for 20 reps
Core - 2 x ball based exercises
Back Squats - 70kg - then 40kg drop set of 20 reps
Deadlift - 60kg -then 30kg drop set of 20 reps
Single Leg press 45 deg - 80kg - then 25kg for 20 reps
Wide Grip Chins - assisted
Single leg Extensions - 30 kg - then 12.5 kg drops et of 20 reps
Seated Row - 25 kg
Single Leg Hamstring Curl - 30 kg
Shoulder Press - Standing dumbbells - 15kg - 4kg drop set of 20 reps
Incline Chest Flies - 8kg
Standing Lat Push downs - 25 kg
Crunches - 3 x 18
Abductor and Adductors
Bike was hard today - proper spew up material which I managed to avoid doing until after the last set!
Heavy day boxed again, love going to the gym even if its only once a week! Have learned to love the drop sets - they give you such a different stimulus and I kind of like the fitness/cardio element in the compound lifts! Think I can up the weights for the drop element next week now I know what I'm in for!
Was out of town so a different gym - no trap bar, so just did normal deadlifts, just did them a fraction lighter. I always do trap bar to look after my back but I found the normal dead's quite a different muscle work - much more hamstring/posterior chain which I think for me is worthwhile - I might alternate the two week on week?!
From a purely interest point of view, I was out of town so just got a casual day pass - my first time at a 'Golds Gym' which I thought my Evo brothers might appreciate? I have been kind of intrigued and maybe a little apprehensive to go to a Golds my whole life - Must say I was a little disappointed no trap bar only 2 lifting platforms and the rest just machines - wasn't the body building gym I thought it would be maybe?! Maybe just a bad version of one......
I have never been to a golds gym, but like anything there is different levels to all chain gyms
ae you taking in any taurine ed? and have you tried and infrared lamp? you can get one cheap at home
Hey @LevButlerov , yes Taurine 5mg daily pre workout! I'll look into the infrared lamp, do you use this pre run to warm it up?
I just honestly think I am ramping up too much too soon and not letting it settle properly. Going to try the treadmill over the next coupe of days and see if it takes the pressure off it enough to get some duration!
normally do a modified plank on one of those Swiss balls as a pre-activation before i start the squats but the gym didn't have a ball so subbed for Woodchoppers. Will have the plank type exercise in next time!!
Thank you @Ulter - got my head down on it!!
Thanks heaps @2Thick - appreciate you checking in!!
Pyro Pilates - yeah, where I go, they offer kind of a clinical class and a performance class! Really good to do once a wek - keeps the body tied together and in check!
What sort of Tri's did you used to do and what did you find were the best products/stacks to help you with these?
Thank you @ballin2504 - yep - gotta keep everything in balance don't you!!
Thanks @Dreamer - yes, and don't get me wrong, it was still a nice gym, all really good Hammer strength gear - don't know what I was expecting, maybe had built the brand up too much in my head - as you say, maybe it was just an outlier version of the chain?
I don't understand what you are asking. maybe i'm having a brain fart.
Yesterday:
For all intensive purposes, this is my rest day - just a swim early morning and hen recovery for the rest of the day!
Calorie Goal – 1,810
Food – 2,424
Exercise – 954
Deficit – -340
Macros:
Protein – 117
Carbs – 175
Fat – 141
Exercise:
Swim - HARD - Strength Endurance with paddles – Cals 954
1:06 Hrs
Bad day diet wise - cam under calroies but all the macros where crappy. Was away out of town and just eating on the run and at the hotel!
What did I learn - the importance of meal prep when going away like this - next time will be better!!
For all intensive purposes, this is my rest day - just a swim early morning and hen recovery for the rest of the day!
Calorie Goal – 1,810
Food – 2,424
Exercise – 954
Deficit – -340
Macros:
Protein – 117
Carbs – 175
Fat – 141
Exercise:
Swim - HARD - Strength Endurance with paddles – Cals 954
1:06 Hrs
Bad day diet wise - cam under calroies but all the macros where crappy. Was away out of town and just eating on the run and at the hotel!
What did I learn - the importance of meal prep when going away like this - next time will be better!!
Sorry for not being clear @stevesmi !
I think in one of my your early posts on the log, you mentioned you used to do Triathlons and some endurance sports.
What sort/distance tri's did you used to do and what peds worked best for you or what were you taking when you were doing more endurance based sports?
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Good rest day
but you want that protein to go up please get some protein shakes or bars in those situations @Stylidude
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5mgs or 5 grams of taurine? @STYLER
infrared lamp I like before and after training, you'll like it its the best.
always do planks on all training sessions you'll see long term core improvements.
ah okay my bad
so in those days I did not have access to PED's at all man or had any clue about them. GW was not available yet but i wish i had access to it. some of the dudes i used to train with would do things like EPO and blood doping but we never discussed it in detail as it was very taboo back then.
i did a lot of 5K's and half marathons. triathlons i did were the mini variety, i never was going to compete in the big ones due to cost and going up against dudes who were training since they were 6 years old for that. a triathlon that i would do would be a 1/4mile swim, then 6mile bike then 1-2 mile run to finish. it was pretty fun and challenging. i would travel and compete in them.
if i had to take a PED today it would involve SR, GW, EQ, light hgh/test. and some tbol here and there
Yep, my bad with that - just an out of routine day and not organised enough going into it!!Good rest day
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try to buy a box of protein bars just in case
5gs sorry!!
I'll look at the infrared!
I do a high plank set 3 days a week. My hip flexors/psoas are so 'over active' from the hours on the bike and in the pool , I need to do them a little higher (so on the ball) so I don't tighten them further which tightens my lower back!
I hear you on the benefits though so always try to get the modified set done!!
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5 grams good add electrolytes too
perfect
its not expensive like 50-70$ on amazonthats good you're doing them more too but stretch as well as you do them like leg hang stretch @Stylidude
I hear you on that - that was my generation if you like! Pretty hardcore stuff, administered/given out by the team with no idea! And all so secret squirrel for obvious reason but no resource like this (Evo) at all!!
Thank you for this!
Good on you - as you say, Triathlon is tough, and expensive and you are competing against the fish who were swimming and eating bike miles since they were young! (Luckily, this was me!)
I am currently on as you ay, light HGH/T and Reta.
Have just had my 10 week blood test (since I started the TRT) and am awaiting the results. Your thoughts concur with all of my rearearch so just carefully trying to build a pyramid towards my main 'A' race later in the year!
Thanks heaps for getting back to me!!
Thank @LevButlerov - you are really inputing hard for me.5 grams good add electrolytes too
perfect
thats good you're doing them more too but stretch as well as you do them like leg hang stretch @Stylidude
I do appreciate it!!
it was destructive on families. i don't think i met a guy who competed who wasn't divorced or going through a divorce. you gotta choose daily to either spend time with your wife/family or train. and to win you gotta pick training. i saw it destroy families
one of the dudes i used to train with would get up super early to go run MILES or bicycle MILES just about every single day. he obviously didn't have any sort of baby batter left in the tank to take care of his wife later that day lol
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We appreciate you man. Keep throwing that iron around.
Think of me when you're training and keep that grind going.
Big workout there mate. 20 reps drop-sets on things like squat and deadlift sounds tough!Yesterday:
Calorie Goal – 1,810
Food – 2,792
Exercise – 1025
Deficit – -43
Macros:
Protein – 225
Carbs – 181
Fat – 94
Exercise:
Cycling - HARD - Long Vo2 Max intervals – Cals 495
1:10mins
Strength – Heavy Day - Cals – 587
1:15 hrs
This is my heavy strength day that I do 1x per week, Drop sets in again!!
Gym heavy strength, - 1;10 Hrs
Did as I was told and added the drop sets in.....
All 3 x 6 reps but on ex's in italics did a drop set after the 3rd set of 6 for 20 reps
Core - 2 x ball based exercises
Back Squats - 70kg - then 40kg drop set of 20 reps
Deadlift - 60kg -then 30kg drop set of 20 reps
Single Leg press 45 deg - 80kg - then 25kg for 20 reps
Wide Grip Chins - assisted
Single leg Extensions - 30 kg - then 12.5 kg drops et of 20 reps
Seated Row - 25 kg
Single Leg Hamstring Curl - 30 kg
Shoulder Press - Standing dumbbells - 15kg - 4kg drop set of 20 reps
Incline Chest Flies - 8kg
Standing Lat Push downs - 25 kg
Crunches - 3 x 18
Abductor and Adductors
Bike was hard today - proper spew up material which I managed to avoid doing until after the last set!
Heavy day boxed again, love going to the gym even if its only once a week! Have learned to love the drop sets - they give you such a different stimulus and I kind of like the fitness/cardio element in the compound lifts! Think I can up the weights for the drop element next week now I know what I'm in for!
Was out of town so a different gym - no trap bar, so just did normal deadlifts, just did them a fraction lighter. I always do trap bar to look after my back but I found the normal dead's quite a different muscle work - much more hamstring/posterior chain which I think for me is worthwhile - I might alternate the two week on week?!
From a purely interest point of view, I was out of town so just got a casual day pass - my first time at a 'Golds Gym' which I thought my Evo brothers might appreciate? I have been kind of intrigued and maybe a little apprehensive to go to a Golds my whole life - Must say I was a little disappointed no trap bar only 2 lifting platforms and the rest just machines - wasn't the body building gym I thought it would be maybe?! Maybe just a bad version of one......
How to do you go with deadlifts after back squats. I'd be a bit worried about my lower back.
Yep, @stevesmi the time commitment alone can certainly do all of hat. As you might have read, I raced elite when I was in my 20's but after retirement it took me years to find a way back into the sport, simply because I could not do what I wanted to do or train at the level I wanted to around the family and they had to come first.
I lost 3 decades of the sport to keep it real, now, I have the balance back and can get stuck into it again.
Equally I am always mindful of the toll it takes on the family and so while the Peds are about performance, they are as much about recovery, fatigue, mental clarity and libido so I can train hard and still be the person I want to be for my family AFTER training!
Thanks for catching up mate!
Thanks for checking in @waggat - Yep, you'll have to thank @LevButlerov for those!
You are right about the deads and squats. I am always mindful of the back which is in part why I gravitate to the trap bar deads if I can. Also I don't push it like you guys I am sure - I do lift within myself with these. The process is they aren't going help me win a tri but they sure as hell could cost me a few months of training if I get a bit giddy!!
