Bolt, X-gels, and the Reactive Quest for Strength

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  1. Damn, so lucky bro.
    Serious Nutrition Solutions Representative
    X-GELS THE Prohormone alternative!
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  2. Day 18- May 16:

    1 scoop Enhanced + GlycerGrow + 2g X-gels + 2g PLCAR pre-workout. 10g BCAA (Core ABC) + 10g PeptoPro + 30g CHO peri-workout. This will probably be the usual for now until ABC runs out and maybe upping the CHO as workout volume increases (if I find it necessary).

    Training:
    Day 3:

    Competition Bench Pres Work up to x6 @10
    Squat +Avg Bands Work up to x4 @9
    Push Press x8 @9 -> x2 @10 for 2 Activations, No Drop.

    Upper Back/Mid Back Mash + Shoulder Mobility
    Competition Bench (Paused):
    Warm Up- 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
    155lbs x 6 @7.5
    175lbs x 6 @8.5
    185lbs x 6 @10
    Did quite a bit of easy warm ups to try and really get in a good position and arch. Felt good warming up today. Still based off of how the Touch n Go went on Tuesday I started off conservative. 155lbs felt light. 175lbs felt good and "easier" than when I did benching on Tuesday. 185lbs was hard but may have been a touch under RPE 10. My arch slowly eroded by rep 6 so I don't think I would have got another rep with out some assistance. Honestly bench just irritates me and seems to progress slowly, but the fact that I matched my weight from Tuesday and it was paused was a positive in my mind.

    Already felt loose, but did just a couple dynamic hip stretches to get ready.
    Squat +Avg. Bands (weight is just what was on the bar not estimated with the band):
    Warm Up: 45lbs x 5, 95lbs x 5, 135lbs x 5, 185lbs x 5
    225lbs x 4 @8
    255lbs x 4 @9
    Don't have band pegs at the gym I lifted at today so the way I rigged up the bands isn't the easiest to calculate tension. It was still set so there was some tension at the bottom and quite a bit at the top. I don' think I have ever used these bands to squat (grey bands, most I have done is the orange light bands). Went no belt today, as back was feeling great and want to avoid the belt unless I feel I absolutely must (or on belted squat days). Tension at the top really had me driving through to finish on the last two reps for the final set.

    Push Press:
    Warm Up: 45lbs x 8, 95lbs x 8,
    115 x 8 @8
    125 x 8 @9 x 2
    I hadn't done push press in months. I have been doing overhead presses in my previous program but felt weird for the first warm up. Thought 115lbs would be harder than it was (I suck at overhead movements, which probably says something). 125lbs was right on the mark. Last rep on each set was hard to lock out and 1 more would have probably been my limit.

    Solid sessions today. Only had some residual DOMS in the back but none in the area that tightened up on Tuesday. Felt better throughout the entire lift than I did on Tuesday's session as well. I taped all my work sets for the first two exercises but they are on my friends camera so I can't post. I did watch after each set and at the end to see some things to focus on. Mostly keeping back tightness and arch on the bench and driving the hips on the squats with the bands.


    Diet:

    Looked really dry this morning so I weighed myself. Weight was down a pound from Monday. Hoping it is a glitch but may have to up calories again.


    Supplement Notes:

    -2g X-gels + Glycergrow + PLCAR + Enhanced pre-workout.
    -As mentioned above I look leaner again. Crazy stuff. Burn24 + X-gels = Fighting to gain weight lol
    -I feel like I am recovering at a very fast rate. Not something I normally notice on ArA but I'll take it right now. Workout felt great and honestly I wish I could workout again right now.
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  3. Quote Originally Posted by herderdude View Post
    Try to cue yourself to sit back as opposed to down. I don't know if you've ever seen my conventional pull from the side, but I'm usually still sitting down as I pull. It's like Dave Tate's weird tip about pulling in khakis.

    Disclaimer: If it doesn't feel right or you can't use as much weight, don't let me screw you up.
    I am now going to work on getting tighter in my set up and hopefully this will help the issue. Thanks!
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  4. Day 19- May 17:

    1 scoop Enhanced + GlycerGrow + 2g X-gels + 2g PLCAR pre-workout. 10g BCAA (Core ABC) + 10g PeptoPro + 30g CHO peri-workout. Ran out of ABC and Peptopro today. Will be switching to a tub of Strive (2scoops) I found (will replace ABC and bulk Peptopro), hopefully will last until more Strive is available for purchase.

    Day 4:

    Deadlift w/Minis Work up to x9 @9
    Pin Press (Mid-range) Work up to x4 @9
    Snatch SLDL x8 @9 -> x2 @10 for 2 Activations, No Drop.

    Adductor Foam Rolling/Mobility
    Deadlift with Minis:
    Warm Up- 135lbs x 5 (warm up no bands), 135lbs x 5 (all subsequent sets with bands), 185lbs x 5, 225lbs x 4
    245lbs x 4 @7.5
    275lbs x 4 @8.5
    295lbs x 4 @9
    Didn't get the cam set up for the work sets unfortunately. Tried to work on tightness (issue that came up with last deadlift session). Pulled the lats/shoulders back and felt good tightness on my sets. Had been awhile since I had put bands on the deadlift and it was easily noticeable in slowing lockout versus no band. Speed off the floor felt a little slower than usual, but I was trying to focus on staying tight at the beginning and mid back was feeling some slight DOMS. Stopped at 295lbs as I took a little longer pause before completing the fourth rep so figured that was a good RPE of 9 for how today was going.

    Upper/Mid Back Mash and some band pulls a parts
    Pin Press (mid-range):
    Warm Up: 45lbs x 5, 95lbs x 5, 135lbs x 5, 165lbs x 4
    185lbs x 4 @7.5
    205lbs x 4 @8.5
    215lbs x 3 @9
    I set up in the same spot I did touch and go bench on Tuesday. Haven't done pin presses in over a year so I tried to focus on some form throughout. Overall it felt very solid and definitely felt better than the touch n go work earlier in the week. I only hit 3 reps on the last set instead of the target 4. I could have hit four but felt it would have been the only rep I could have gotten and pushed RPE above 9. I took the bar out the rack a little off so I should have just racked it and reset but I pushed through for the 3, but it did feel like a good set.

    Snatch SLDL:
    Warm Up: 45lbs x 8, 135lbs x 8, 165lbs x 8
    195 x 8 @9 x 2
    I love snatch grip work so was excited to do these. This is the only exercise I ever really use straps for, I try to avoid it through all the warm ups but usually these are hard to hold for higher reps at this grip width. Felt pretty good on these, but could feel my back loose tightness on a couple reps. I also hit myself in the nuts on one rep.




    Diet:

    ~3200cals


    Supplement Notes:

    -2g X-gels + Glycergrow + PLCAR + Enhanced pre-workout.
    -I had some crazy veins shooting down my legs and especially in my calves. I wish I would have snapped a pic. I also thought about how I don't do any direct calf work but about how epic it would look if I did.

    Some crazy person was playing a movie at some absurd volume when I tried to go to sleep last night. Made it hard to pass out but I actually did sooner than I anticipated and got a deep 8 hours. Felt great upon waking with only some very minor DOMS (which surprised me).
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  5. That bar path is brutal with SG sometimes. I'll choke my grip in an inch specifically so I miss my balls. May have to do them tomorrow on my make up day I think
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  6. Quote Originally Posted by Sean1332 View Post
    That bar path is brutal with SG sometimes. I'll choke my grip in an inch specifically so I miss my balls. May have to do them tomorrow on my make up day I think
    Ya I usually have the right spot so I miss...some reason I hit myself on one rep. At least I wasn't doing Oly Lifts...hitting wrong on that is horrible.
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  7. Feeling pretty good this morning. Went to a mexican restaurant so calorie estimate is probably off. If anything probably under...I save up for a big calorie final meal of the day as it is the only time I get to be home and cook up a ton of stuff. My meal eating out last night was actually real solid just not huge.
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  8. Day 19- May 18:


    1g X-gels + 2g PLCAR + GlycerGrow + Enhanced + 1 AT2

    Training:


    Foam Roll, Softball/Golfball Mash

    Prehab/Rehab:
    Side Lying External Rotation- 3x10
    Face Pulls- 2x10
    Ab Wheel-2x10
    External Rotation Stretching

    Neglected Muscles
    DB Row: 3x10
    Hanging Leg Raise: 2x10

    Conditioning
    Easy Biking for 20minutes with HR between 120-150bpm.

    Chest, Shoulder, and Hip Stretching/Mobility.

    Felt awesome when I woke up and all throughout work so I just hit the same session as Wednesday once I got off.


    Diet:

    ~2800


    Supplement Notes:

    -1g X-gels + Glycergrow + PLCAR + Enhanced +1 AT2 pre-workout.
    -I'll make a full update to current supplement intake on Monday. Things are switching up just a little bit. I got a bottle of the new AT2 and can't resist adding it in, the SA2-A extract and Tyrosine don't always play nice for me so I will be dropping DFG as well. Also out of ABC and PeptoPro so I will be switching to 2 scoops Strive + 30g CHO peri-workout.
    -This is what I would say is about half-way maybe a little over half-way for this stack. 4-6 weeks is my preferred time frame for high dosed ArA so I hope to keep this going for another 3 weeks.

    Sunday May 19th- Day 20:
    Complete off day but figured I'd note that I have this weeks training mapped out. Some slight changes on exercises but the big thing will be adding load drops this week. I'll explain it more once I do my first workout so I can show an example and it makes more sense, but this week should be pretty crazy.
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  9. How are the doms and training? May give this a go on the cube but not trying to bury myself

  10. Quote Originally Posted by bigla2004 View Post
    How are the doms and training? May give this a go on the cube but not trying to bury myself
    DOMS are increased but manageable right now. This week will be the true test as it will include some increased volume. Ask me again next week and we will probably have a better answer. I did use ABE + ArA on the first 4 weeks of my Cube run earlier in the year and thought it went well.

    Ok so I really want to get a mid-point (3wk) review up this week. I am still not completely set up in my new place and therefore don't have complete computer access (honestly wth lol) so it is hard to get time to type up everything. I do have my workout log notes in my hard copy journal so even if delayed I have what I need to write.

    Ok so a quick update on the current supplement intake as it has slightly shifted. I am out of the BCAA(ABC) I was taking, my SNS PLCAR and bulk PeptoPro. Burn24 looks to be getting close to empty as well and DFG dropped due to Tyrosine + Y interactions not being preferred in my experiences.

    For the remainder of the log things should look like this:
    Pre-workout: Enhanced (1 scoop usually) + 2 AT2 + Clout + GlycerGrow + 2g X-gels
    -Added Clout for Pre to get some Carnitine with my ArA since my PLCAR is gone. AT2 is added as well for the remainder.
    Peri-workout: 2 scoops Strive + 30-40g CHO
    Staples: Clout (Pre-workout or in the morning on off days), Burn24 (2 caps 3x per day until this is gone), 3 AT2 (2 pre/morning then 1 later in the day), 1 Gut Health, 4 Cissus XT, and 3 Aqua Red.

    Other than the Burn24 everything should be able to last the next 3 weeks.
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  11. So many supps I've never heard of! I have some googling to do. I'm loving Gut Health now.
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  12. Good work Bolt! keep on killing it brotha.

  13. Quote Originally Posted by 804 View Post
    Good work Bolt! keep on killing it brotha.
    Thanks man!

    Quote Originally Posted by Sean1332 View Post
    So many supps I've never heard of! I have some googling to do. I'm loving Gut Health now.
    Gut health is awesome. It does seem like a lot right now but that's usually because I run all the ancilleries with ArA.



    Day 21- May 20:

    1 scoop Enhanced + GlycerGrow + 2g X-gels + Clout + 2 AT2 and got changed and headed to the gym. 40g liquid carbs + 2 scoops Strive. I missed this cherry limeade goodness.


    Training:

    Day 1:
    Similar to last week with slight tweaks.

    Squat w/Belt Work up to x5 @10 (Load Drop) 6-9% Fatigue
    3ct Pause Bench Work up to x3 @9 (Load Drop) 6-9% Fatigue
    Close Grip Press + minis Work up to 74% (~10rm). Maximize NL. 16 Minutes

    New stuff for you all to get confused about if you don't have a background in this random terminology. Basically work up to a weight then drop the weight 6-9% and do sets with that weight until it is as tough as the initial set. Probably confusing so just look at the notes below. The last exercise is density training for those familiar with it (I am but had never done it before..).

    Adductor/IT Band foam roll, Hip Mobility
    Squats w/Belt:
    Warm Up- 135lbs x 6, 185lbs x6, 225lbs x 6, 275lbs x 6
    315lbs x 5 @8.5
    340lbs x 4 @10 - Hell this didn't go as planned. I hit 3 smooth then I probably rushed the 4th. I had more of a technical miss (sat back too much) and spotter gave me a tap, I corrected and righted the lift. Still figured that counted as the top set for the day. Kind of pissed I missed it. Since I didn't hit 5 I took 9% of 335 (assumed I could have hit that) and went with that for my load drop.
    305lbs x 5 @ 8
    305lbs x 5 @ 9
    305lbs x 5 @9.5

    Upper/Lower Trap Mash
    3ct Pause Bench:
    Warm Up: 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
    155lbs x 3 @7 (probably still more of a warm up based on ease)
    175lbs x 3 @8
    185lbs x 3 @8
    195lbs x 3 @9 I was tempted to jump to 205lbs for this but this was a good last attempt. ~8% drop to 180lbs
    180lbs x 3 @8
    180lbs x 3 @9 and stopped here for this lift.
    Actually felt strong on bench. I was motivated to be conservative but to concentrate hard on each rep to not screw up again like I did on the squat. Vid below.


    Close Grip Press w/ Mini:
    Warm Up: 45lbs x 5, 45lbs + Mini x 5
    95lbs + Mini 55reps in 16 minutes.
    Never done this before so had absolutely no idea how it would go (feel, I knew the template and how to perform, just not how tough it may be). Started with 6 rep sets and short rest, that quickly gave way to 5 rep sets and ended on some 2-3 rep sets in the final minutes. I may have counted wrong and didn't get a vid to confirm. I tried to just add the numbers in my phone (takes like 5s) during rests but some short rests I just tried to remember. No idea if that is a solid amount or not.

    5minutes stretching then left the gym.

    Other than the missed number of reps (4 instead of 5) I felt it was an awesome lift. I woke up early and was real focused by the time the training came.


    Diet:

    I may just go on an all you can eat extravaganza because I can't put weight on. Probably won't but I ate some more today. 3300+


    Supplement Notes:

    -2g X-gels + Glycergrow + Clout + Enhanced + 2 AT2 pre-workout. Pump was thick and dense (lol not sure if that is the best way to describe it). Legs, chest, and tris felt like rocks at the end. I sweated buckets and am not sure if that is the heat or the AT2 addition. It did seem to give me a more relaxed, calm focus today, and honestly I loved it.
    -Not much to report other than things are the same (great) as usual with the supplements lately. Full muscles and great recovery right now.
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  14. [email protected] thick & dense pump.

    just skimmed over the log, very nice & detailed info.

    hows enhanced by itself ?

  15. Quote Originally Posted by GQNemesis View Post
    [email protected] thick & dense pump.

    just skimmed over the log, very nice & detailed info.

    hows enhanced by itself ?
    I love it by itself. It is nice because I only have to use it and not combine a stim/non stim for a pump and stim combo. I will add occasional carnitine/creatine/leucine to it though.

    Holy DOMS this morning. Quads are pretty sore at the moment. About to go hit second lift of the week.
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  16. Love this type of programming Sean!!!
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  17. Quote Originally Posted by runner_79 View Post
    Love this type of programming Sean!!!
    I love it too!



    Day 22- May 21:

    1 scoop Enhanced + GlycerGrow + 2g X-gels + Clout + 2 AT2 pre then 40g liquid carbs + 2 scoops Strive peri-workout.
    Training:
    Day 2:

    Deadlift w/Belt Work up to x5 @9.5. Load Drop. 6-9% Fatigue
    Bench (touch n Go) Work up to x5 @9. Load Drop. 6-9% Fatigue
    Pin Squat Work up to 80% (~8rm) Maximize NL. 16 minutes.

    Unfortunately the Ipad was uncharged so I got no videos today.
    Adductor/IT Band foam roll, Hip Mobility
    Deadlift w/Belt:
    Warm Up- 135lbs x 5, 185lbs x5, 225lbs x 5, 275lbs x 5
    325lbs x 5 @8
    355lbs x 5 @9.5 Tough set here. Load drop of ~9% down to 325lbs.
    325lbs x 5 @9
    325lbs x 5 @9
    325lbs x 5 @9.5
    Very solid deadlifting. I felt like I could go for days even though it was very hard. Around rep 4 each set getting a solid breath got hard and made reps 4-5 difficult on most sets. I focused hard on pushing off the floor and keeping the butt down before starting to drive to lockout around the knees. I felt powerful locking it out but I don't have vids to see if what I felt actually translated into a different look when performing it.

    Upper/Lower Trap Mash
    Bench(Touch n Go):
    Warm Up: 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
    155lbs x 5 @7
    175lbs x 5 @8
    195lbs x 5 @9 Load Drop to 180lbs.
    180lbs x 5 @8
    180lbs x 5 @8.5
    180lbs x 5 @9
    Benching after all that deadlifting was tough, but I felt more control versus last week's touch and go. Still felt heavier than yesterday's but not as defeating as last week.

    Pin Squat:
    Warm Up: 45lbs x 10, 135lbs x 5, 225lbs x 5
    275lbs x 38 reps in 16 minutes.
    This was really hard. Much harder than yesterday's 16 minutes. Weight felt heavy with this at the end of the workout so 275lbs seemed like a solid amount. Did sets of 5 then 4 then 3. Thought I may have loaded too much at first, but at minute 4 I got a solid stream of confidence/energy that allowed me to keep hitting 3 reps with a decent amount of rest all the way until the last minute. Not as many reps as yesterday but a little higher on the %rm and setting up and executing each squat took longer than the bench. Been working on a closer grip with the squat and towards the end I had some slight elbow pain but when I widened the grip to my old usual it felt less secure on my back.

    5minutes stretching to finish.

    Very solid session and even though I was very tired at the end I didn't feel run into the ground.


    Diet:

    ~3300cals. Friend baked a ton of chicken yesterday and made corn and sweet potatoes so I had a very nice feast to end the day.


    Supplement Notes:

    -2g X-gels + Glycergrow + Clout + Enhanced + AT2 pre-workout.
    -Quads were extremely sore yesterday. Surprisingly today (Wednesday) I am not as sore in the legs and back as I thought I would be from all that work. I am recovering extremely well right now even after the last two days. Feel like I could hit the gym again today if it was in the schedule. Will head out to hit some GPP soon.
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  18. Day 23- May 22:


    1g X-gels + Clout + GlycerGrow + Enhanced + AT2 + Strive


    Training:


    May 22th:

    Foam Roll, Softball/Golfball Mash

    Prehab/Rehab:
    Side Lying External Rotation- 3x10
    Face Pulls- 2x10
    Ab Wheel-2x10
    External Rotation Stretching

    Neglected Muscles
    DB Row: 3x10
    Hanging Leg Raise: 2x10

    Conditioning
    148-168BPM with 5% Fatigue.
    I couldn't find my HR monitor watch (have my actual monitor) so it made things a little hard. I did some easy tempo runs until HR was at the top and then rested until it was at the bottom of the range. I got 5 in and recovery took a little longer (but without the actual watch and using my hand and clock method made things a little messy to measure) so I stopped. Figured I'd rather do too little than too much for this.

    Chest, Shoulder, Hamstring, and Hip Stretching/Mobility and extra foam rolling. Spent more time on this than last week since the conditioning didn't go well due to my poor planning and lack of watch to accurately measure HR. Hopefully I can find it for more GPP this weekend if I am up for it.

    Felt really good today and not as sore as I anticipated based on the amount of work I did in yesterday's lift. Joints (shoulder in particular) are feeling better than before starting the program and I feel highly motivated, so even if that is subjective things seem to be going well.

    I have found my HR monitor and watch since this so it'll be easier to do next time.


    Supplement Notes:

    -Ran outside today so count that towards my Vit. D supplementation.
    -Ok so I realized that with the amount of X-gels I use per week I'll run out in roughly ~5 weeks of use (as in a little after next week). I'll continue the log for a full 6 weeks even if the X-gels runs out though due to "washout" period. I should have put a weekly cap on how many pills I used (those double GPP sessions a week hit the bottles harder than I had originally planned).

    Bout to go get today's lift in!
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  19. I was going to go run outside today, until I woke up and the wind is blowing at about 50mph

    Loving the videos you are putting up. How is the new AT2 treating you?

  20. Quote Originally Posted by kbayne View Post
    I was going to go run outside today, until I woke up and the wind is blowing at about 50mph

    Loving the videos you are putting up. How is the new AT2 treating you?
    I love the Bacopa in it. It does seem to have me sweating more than usual, but it has been crazy hot lately.



    Day 24- May 23:

    1 scoop Enhanced + GlycerGrow + 2g X-gels + Clout + AT2. 2 scoops Strive + 40g CHO peri-workout.

    Training:
    Day 3:

    Competition Bench Pres Work up to x5 @10 Load Drop (6-9%)
    Pin Squats Work up to x3 @9 Load Drop (6-9%)
    Dumbbell Bench Press Work up to 74% max. Maximize NL. 16 minutes.

    Upper Back/Mid Back Mash + Shoulder Mobility
    Competition Bench (Paused):
    Warm Up- 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
    165lbs x 5 @7
    185lbs x 5 @8.5
    205lbs x 5 @10- 5th rep was a real grind. Definitely a full out to get that finished.
    Load Drop
    190lbs x 5 @10
    Well I felt good hitting the 205lbs but apparently had no endurance at all to repeat any sort of effort on the load drop. I was very surprised at how hard it was. Not my place to argue tho so I just sucked it up and moved on.

    Hip Mobility
    Pin Squat(same height as Tuesday):
    Warm Up: 45lbs x 5, 135lbs x 5, 185lbs x 5, 225lbs x 3
    275lbs x 3 @8
    295lbs x 3 @8
    315lbs x 3 @8.5
    325lbs x 3 @9
    Load Drop
    305lbs x 3 @9
    Building up the weight each set had me still feeling strong on each set. I was surprised I got up to 325lbs as each set was tough but only seemed as tough as the last even though I added weight (until the final set). Once again idk why but my body just didn't want to endure today. Load drop felt heavy so I only got the one set in.

    Dumbbell Bench:
    Warm Up: 35lbs x 8, 55lbs x 8
    75lbs x 55reps in 16minutes.
    Was disappointed that my ability to hit multiple sets was lacking today so I really hoped I didn't die out during this. All went well and I got in a very good rhythm of hitting a set, taking a quick break, then hitting a set. Was able to maintain similar reps for quite some time.

    Worst session in awhile. I had no ability to keep pushing after the top set each today. I felt defeated, but tried to not let it get to me and just refocus for tomorrow's effort.


    Diet:

    No idea. Went out and indulged in a way that happens only like twice a year at most. So bloated that work in the afternoon was horrible.


    Supplement Notes:

    -2g X-gels + Glycergrow + Clout + AT2 + Enhanced pre-workout.
    -Pump was very strong during the dumbbell presses. Vascularity was highly prominent everywhere.
    -Left elbow still a little "off" but hasn't hampered me yet, but keeping an eye on it.




    Day 25- May 24:

    1 scoop Enhanced + GlycerGrow + 2g X-gels + Clout + AT2. 2 scoops Strive + 40g CHO peri-workout.

    Day 4:

    Deficit Deadlift Work up to x3 @9
    Bench Press + Bands Work up to x3 @9
    Lever Row Work up to 74% max. Maximize NL. 16 minutes.

    Adductor Foam Rolling/Mobility. Glute activation.
    Deficit Deadlifts:
    Warm Up- 135lbs x 5 (warm up no deficit), 135lbs x 5 (all subsequent sets in deficit), 185lbs x 5, 225lbs x 3
    275lbs x 3 @7.5
    295lbs x 3 @8
    315lbs x 3 @8.5
    335lbs x 3 @9
    Load Drop
    305lbs x 3 @8
    305lbs x 3 @8
    305lbs x 3 @9
    This was solid. I tweaked my back several months back doing deficit pulls @305lbs x 2 so this was an improvement! I was nervous due to my last experience but felt great on these today.
    *No belt for any of these. I really wanted to try and avoid the belt if I could and despite tempation I held out. Felt really strong even from the deficit, so overall I was pretty happy with this.

    Upper/Mid Back Mash and some band pulls a parts
    Bench Press with Bands:
    Warm Up: 45lbs x 5, 95lbs x 5,
    135lbs x 3 @8
    155lbs x 3 @8.5
    165lbs x 3 @9
    LoadDrop
    150lbs x 3 @8.5
    150lbs x 3 @9
    The addition of bands really makes it hard for me to lock out on some of these. Definitely need to improve my triceps strength. Overall went pretty well.

    Lever Row
    Warm Up: 45lbs x 8, 70lbs x 8
    90lbs x 62 in 16minutes.
    These felt really good. Hit a solid number and felt great on the back. I went with the chest supported version as my lower back was fried from all the deadlifts.

    Big feast yesterday and I was holding 3lbs over normal weight so that may have helped out a bit today. This session was 100x better (from a feel and mental aspect) than how my workout went yesterday.


    Diet:

    ~3200cals, back to normal.


    Supplement Notes:

    -Crazy veins today. The extra food from yesterday was helping out. I actually looked leaner than I anticipated so was surprised I was holding 3 extra pounds.
    -Some DOMS but not super intense. They are much more manageable this week.
    PEScience Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com

  21. I hit the same session as Wednesday again yesterday, just swapped Tempos for Prowler pushes. Will be swapping out a couple my prehab exercises by throwing in some peterson's and single leg RDLs, but keeping in side rotations for now.

    DOMS are non existent and I feel refreshed this weekend. Was surprised to see a lack of DOMS yesterday after the deficit deadlifts. Went to bed at 10 on a Saturday night and work up super early today....
    PEScience Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com

  22. Quote Originally Posted by bolt10 View Post
    I hit the same session as Wednesday again yesterday, just swapped Tempos for Prowler pushes. Will be swapping out a couple my prehab exercises by throwing in some peterson's and single leg RDLs, but keeping in side rotations for now.

    DOMS are non existent and I feel refreshed this weekend. Was surprised to see a lack of DOMS yesterday after the deficit deadlifts. Went to bed at 10 on a Saturday night and work up super early today....
    Deficit deads are insane.
    Good stuff bud. My next program is insane which I start tomorrow. Visit tomorrow night when I update.
    ...::: Olympus Labs Athlete & Representative :::...
    Crossfit - DEMIGOD -

  23. Quote Originally Posted by runner_79 View Post
    Deficit deads are insane.
    Good stuff bud. My next program is insane which I start tomorrow. Visit tomorrow night when I update.
    I still visit a lot I just don't always post but I'll make sure to check it out.
    PEScience Representative
    Don't miss out on the next deal:
    http://pescience.com/insider
    Protein Backed by Science: http://selectprotein.com

  24. Yesterday (Sunday May 26) was a complete off day. It was my Mom's bday so I had a nice grilling session with lots of burgers (beef and turkey), hot dogs (I don't eat these ), corn, mixed veggies, and then some strawberry pie. Not sure on the calories but I ate to full and didn't gorge. Man it was good though!



    Day 28- May 27:

    1 scoop Enhanced + GlycerGrow + 2g X-gels + Clout + 2 AT2. 40g liquid carbs + 2 scoops Strive.


    Training:

    Day 1:
    Some slight switches again.

    Squat w/Belt Work up to x5 @10 (Load Drop) 4-6% Fatigue
    3ct Pause Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
    Close Grip Floor Press Work up to x8 @9 -> x2 @10 for 2 Activations, Single Drop.

    Adductor/IT Band foam roll, Hip Mobility (trying some new things, may keep a couple)
    Squats w/Belt:
    Warm Up- 135lbs x 6, 185lbs x6, 225lbs x 6, 275lbs x 6
    315lbs x 5 @8.5
    335lbs x 5 @10 - This went perfectly. No film of the lift but I did it with no spotter and I didn't feel any real form breakdown, but a solid 10 on the RPE.
    Load Drop (~6% = 20lbs)
    315lbs x 5 @9
    315llbs x5 @10
    Very solid squatting today. No shoulder or elbow issues despite returning to the closer grip I have been working on. I felt a solid pop out of the whole today as well. I called the second set after the load drop a ten as the 5th rep had some form issues and I wouldn't have been able to hit another (felt I leaned to the right a tad and used that leg more than my left). Otherwise was very happy with the feel today.

    Upper/Lower Trap Mash
    2ct Pause Bench:
    Warm Up: 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
    165lbs x 4 @7.5
    185lbs x 4 @8
    200lbs x 4 @9 Felt much better on set up with this. Whole body was tight and had good drive off of the chest.
    Load Drop (5% = 10lbs, easier to round to then taking 12lbs off)
    190lbs x 4 @8
    190lbs x 4 @8
    190lbs x 4 @9

    Close Grip Floor Press:
    Warm Up: 45lbs x 8, 95lbs x 8, 135lbs x 8
    165lbs x 8 @9, Myo Reps x 2 x 3sets
    155lbs x 8 @9, Myo Reps x 2 x 6sets
    The activation set felt like a 9 the second time as well despite weight drop but I had some crazy endurance on Myo-reps. Did not think I would get that many.

    I felt extremely refreshed after this weekend. I slept a lot and relaxed quite a bit and it turned into some positive work today.


    Diet:

    ~3300calories.


    Supplement Notes:

    -2g X-gels + Glycergrow + Clout + Enhanced + 2 AT2 pre-workout. Sick pump on the Myo-reps at the end. Triceps and chest were extremely full.
    -Some very good endurance towards the end as well. Weights are up in most areas compared to last time with these lifts.
    -No joint pain today or other inflammatory markers.
    PEScience Representative
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  25. Man, you're going to have such a huge PR on bench in your next meet. That's nice work for after squatting. I really like how RTS puts benching after squatting. I notice that a lot of new competitors aren't prepared for that, and here you are repping out your last opener with some in the tank. Big things coming, dude.
    Training log:
    http://anabolicminds.com/forum/workout-logs/240172-herders-2014-log.html
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