EvoMuse Myo-Synergy Log

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    Week 1 Day 4- May 2:


    Sumo Deadlift Work up to x3 @9 0 Down Set
    3ct Pause Bench Work up to x4 @9 0 Down Set
    2" Deficit SLDL Work up to x6 @9 0 Down Set

    Sumo Deadlift:
    Warm Up- 60kg x 5, 100kg x 5, 120kg x 3
    140kg x 3 @7
    150kg x 3 @8
    160kg x 3 @9

    Not much to say. Been over a year since I've done these, but have them in to give em a try for a bit. Going to have to play around with foot placement some to find what is most comfortable, but not too bad today. They got hard pretty quick. Stopped at 160kg because it got real hard to break from the floor, but lock out was still easy. The number of things I need to work on is pretty high, but I didn't think it went to bad for a first time.

    Here are some vids of a couple sets...go easy on me because I see quite a bit to work on:



    3ct Pause Bench:
    Warm Up: Bar x 15, 40kg x 10, 60kg x 5
    80kg x 4 @7
    85kg x 4 @8
    90kg x 4 @8.5

    I have a TON of these in this training cycle...gonna be brutal but should be quite helpful. Not too far off from PR territory already.

    2" Deficit SLDL:
    Warm Up: 100kg x 6
    120kg x 6 @7
    130kg x 6 @8
    140kg x 6 @9
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    Week 1 MyoSynergy Impressions:

    -It has only been around a week so I don't expect to be able to tell much and trends will be easier to see after a few more weeks, but I did notice some things worth noting so far.
    -I noticed increase DOMS throughout the week. Traps, tris, chest, and hamstrings were areas where it was most apparent. Will have to keep an eye on this in coming weeks as volume increases.
    -Endurance did seem to be up. Hit some solid numbers on some assistance lifts, supplmentary exercise work, and conditioning. Interested to see if this keeps improving over the course of the log.
    -I felt "puffy" at the start of the week, but look leaner towards the end. No idea why I felt puffy, but will keep an eye on body comp as this continues. Calories will be bumping up a bit next week due to increased training volume.

    Here is my recovery graph for the week. The red shows some indications of that increased DOMS, but the other recovery markers all look great, especially the week after a competition. Will compare future weeks with this and May's whole month read out with all of April's readout at the end of the log:
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    Quote Originally Posted by bolt10 View Post
    Week 1 MyoSynergy Impressions:

    -It has only been around a week so I don't expect to be able to tell much and trends will be easier to see after a few more weeks, but I did notice some things worth noting so far.
    -I noticed increase DOMS throughout the week. Traps, tris, chest, and hamstrings were areas where it was most apparent. Will have to keep an eye on this in coming weeks as volume increases.
    -Endurance did seem to be up. Hit some solid numbers on some assistance lifts, supplmentary exercise work, and conditioning. Interested to see if this keeps improving over the course of the log.
    -I felt "puffy" at the start of the week, but look leaner towards the end. No idea why I felt puffy, but will keep an eye on body comp as this continues. Calories will be bumping up a bit next week due to increased training volume.

    Here is my recovery graph for the week. The red shows some indications of that increased DOMS, but the other recovery markers all look great, especially the week after a competition. Will compare future weeks with this and May's whole month read out with all of April's readout at the end of the log:
    <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=10 0489"/>
    What on earth...
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    Dude, LOVE THE GRAPHS! How objective is that? (not knocking, just asking for clarification)
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    Quote Originally Posted by taman6886 View Post
    Dude, LOVE THE GRAPHS! How objective is that? (not knocking, just asking for clarification)
    Yes this is what I meant by what on earth lol
    "no failure is final, nor is any success"
    Follow my 2014 training and supps!
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    Quote Originally Posted by taman6886 View Post
    Dude, LOVE THE GRAPHS! How objective is that? (not knocking, just asking for clarification)
    Quote Originally Posted by chedapalooza View Post
    Yes this is what I meant by what on earth lol
    Check this out for more info: https://store.reactivetrainingsystem...ProductCode=84

    I do know that this is the third version and a ton of testing has gone into each (each version is a continued upgrade based on more data).

    From my own personal experience using it over the past year it has done a good job of giving me feedback on hitting the gym and making the right adjustments. I am interested to see if there is any noticeable feedback in the recovery trends over the month. I know when I use Abyss UP and Sensoril that I see an overall increase in recovery in comparison to when I don't, for example.
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    Quote Originally Posted by bolt10 View Post
    Check this out for more info: https://store.reactivetrainingsystem...ProductCode=84 I do know that this is the third version and a ton of testing has gone into each (each version is a continued upgrade based on more data). From my own personal experience using it over the past year it has done a good job of giving me feedback on hitting the gym and making the right adjustments. I am interested to see if there is any noticeable feedback in the recovery trends over the month. I know when I use Abyss UP and Sensoril that I see an overall increase in recovery in comparison to when I don't, for example.
    I listen to the Performance Podcast (Wil Fleming and Robert Dos Remedios), and they were talking to Alwyn Cosgrove about monitoring heart rate as means to track recovery. I think it is an awesome way for those who train 4 or more days a week to get an indication to scale back workouts or ramp them up.
    EvoMuse
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    Quote Originally Posted by domore View Post
    I listen to the Performance Podcast (Wil Fleming and Robert Dos Remedios), and they were talking to Alwyn Cosgrove about monitoring heart rate as means to track recovery. I think it is an awesome way for those who train 4 or more days a week to get an indication to scale back workouts or ramp them up.
    Ya it's good stuff. I know Mike played around with HRV a bit when he was first working things out trying to find the best way to track recovery.

    So I weighed in today same as competition weight but I look much leaner right now. Hmmmmm....
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    Was out of town for these two days so you guys are lucky because the weights are in lbs.



    Week 2 Day 1- May 5:


    Squat w/Belt Work up to x4 @9 1 Down Set
    Pin Press Bench (Chest Level) Work up to x4 @9 1 Down Set

    TRAC called for extra 2 sets of volume.

    Squats w/Belt:
    Warm Up- Bar x 10, 135lbs x 5, 225lbs x 4, 295lbs x 4
    335lbs x 4 @7
    355lbs x 4 @7.5
    375lbs x 4 @9
    Drop
    355lbs x 4 x 3 @7, 7.5, 8

    Today's lesson is focus on each current set. Everything was feeling awesome so I didn't focus as hard as necessary and got a bit out of position on rep 4 at 375lbs. Made it much harder than it needed to be. Oh well there is always next week. Squats felt great.

    Pin Press (Chest Level)*:
    Warm Up: Bar x 10, 95lbs x 10, 135lbs x 5, 165lbs x 4
    185lbs x 4 @7
    195lbs x 4 @8
    205lbs x 4 @9
    Drop
    195lbs x 4 x 3 @8, 8.5, 9

    *Was out of town and the crossfit I lifted at didn't have a rack so I did my pin presses by resting the plates on boxes. Got a perfect set up, but it still felt different than my usual pin presses.

    I did feel very tired all day Monday. Just felt drained.



    Week 2 Day 2- May 6:


    Deadlift w/Belt Work up to x4 @9 1 Down Set
    Bench Touch and Go Work up to x2 @9 1 Down Set
    303 Tempo Squat Work up to x 7 @9 1 Down Set

    TRAC wanted 2 extra sets again and I had very high DOMS so it asked for some recovery work.

    Deadlift w/Belt:
    Warm Up- 135lbs x 5 x 2, 225lbs x 5, 275lbs x 4, 315lbs x 4
    345lbs x 4 @7
    375lbs x 4 @8
    405lbs x 4 @8.5
    Drop
    375lbs x 4 x 3 @7.5, 8.5, 9
    Grip Work
    295lbs x 20s x 3

    Forgot the grip work on the work sets leading up (6s hold after last rep), but did get them on the drop sets and for the 20s holds at the end (this was brutal).

    Top set video and you can go to my page and watch my grip work if you want to see how that goes (just don't laugh at the faces I make lol)


    Bench Touch and Go:
    Warm Up: Bar x 10, 95lbs x 10, 135lbs x 5, 165lbs x 2, 195lbs x 2
    210lbs x 2 @7
    220lbs x 2 @8
    230lbs x 2 @9
    Drop
    220lbs x 2 x 3 @8, 8.5, 9

    303 Tempo Squats
    Bar x 10, 135lbs x 7, 185lbs x 7
    215lbs x 7 @7
    230lbs x 7 @8
    245lbs x 7 @9
    Drop
    235lbs x 7 @9
    225lbs x 7 x 2 @8, 9

    These are the most humbling and demolishing exercise ever. They feel easy then rep 5 hits and everything starts to burn and that 3s on the way up feels like eternity.

    Reps were a little faster than I'd like, but it was super hard anyways:


    Other than DOMS being insane right now I feel really good. Strength feels back to right around where it was pre-contest.

    MyoSynergy Notes:
    -As I said DOMS is really high. The quick increase in volume is the cause, but even so it does seem more than usual at this volume. Will watch to see how I adjust to continual increased volume.
    -Weight staying constant despite what appears to be some fat loss.
    -Vascularity is up, I had some crazy ones in the calves and legs this week.
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    Quote Originally Posted by bolt10 View Post
    Ya it's good stuff. I know Mike played around with HRV a bit when he was first working things out trying to find the best way to track recovery.

    So I weighed in today same as competition weight but I look much leaner right now. Hmmmmm....
    My weight has increased slightly, but I look leaner. Even the fiance agrees.
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    Week 2 Day 3- May 8:

    Competition Bench Work up to x4 @9 1 Down Sets
    Pin Squat Work up to x4 @9 1 Down Sets
    Push Press Work up to x7 @9 1 Down Sets

    TRAC asked for 2 extra sets.

    Comp Bench:
    Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 80kg x 4
    85kg x 4 @7
    90kg x 4 @8
    95kg x 4 @9
    Drop
    90kg x 4 @8, 8.5, 9

    Pin Squats:
    Warm Up: Bar x 10, 60kg x 5, 100kg x 5, 120kg x 5
    130kg x 4 @7
    140kg x 4 @8
    150kg x 4 @9
    Drop
    140kg x 4 @8.5, 8.5, 9

    Push Press:
    Warm Up: 40 x 10
    45kg x 7 @7
    50kg x 7 @8
    55kg x 7 @9
    Drop
    50kg x 7 @9
    45kg x 7 @8, 9



    Week2 Day 4- May 9:


    Sumo Deadlift Work up to x4 @9 1 Down Set
    3ct Pause Bench Work up to x3 @9 1 Down Set
    Lever Row Work up to x7 @9 1 Down Set

    TRAC asked for 2 extra sets.

    Sumo Deadlift:
    Warm Up- 60kg x 5, 100kg x 5, 120kg x 3
    140kg x 4 @7
    155kg x 4 @8
    170kg x 4 @9
    Drop
    160kg x 4 @8, 9
    150kg x 4 @8

    3ct Pause Bench:
    Warm Up: Bar x 15, 40kg x 10, 60kg x 5, 75kg x 3
    85kg x 3 @7
    90kg x 3 @8
    95kg x 3 @9
    Drop
    90kg x 3 @8, 8.5, 9

    Lever Row:
    Warm Up: 20kg x 10
    40kg x 7 @7
    45kg x 7 @8
    50kg x 7 @9
    Drop
    45kg x 7 @8,8, 8.5
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    How do you like sumo?
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    Quote Originally Posted by Sean1332 View Post
    How do you like sumo?
    Felt MUCH better on them today versus last week. If I can remember to get set up right and spread the floor they are pretty nice. Once it gets just a bit off the floor lockout seems like a breeze so far.
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    Week 2 MyoSynergy Impressions:



    -DOMS still seem elevated over normal levels. It isn't anything horrific this week, but definitely above baseline for the amounts this level of volume usually gives me.
    -Endurance seems to be pretty high. Most noticeably on ability to "repeat" similar effort over multiple sets. I had quite a few load drop sets (5% off top weight of the day) this week and usually at this level I have to drop a second time to get the required volume, but this week I only had to do that on a couple exercises.
    -Noted endurance boost on GPP/Conditioning day again. Upped the weight and nearly matched the volume and times.
    -Feeling nice and "full" in my muscle-bellies. Solid pumps and improved vascularity.
    -Weights felt "lighter" this week, but still no major PRs.

    Graph looks a little funny so I'll spare you all that this week. Overall though the recovery looks more "constant" as opposed to the peaks and valleys I see a lot. Interested to see what it looks like following next week.
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    Quote Originally Posted by bolt10 View Post
    Week 2 MyoSynergy Impressions:

    -DOMS still seem elevated over normal levels. It isn't anything horrific this week, but definitely above baseline for the amounts this level of volume usually gives me.
    -Endurance seems to be pretty high. Most noticeably on ability to "repeat" similar effort over multiple sets. I had quite a few load drop sets (5% off top weight of the day) this week and usually at this level I have to drop a second time to get the required volume, but this week I only had to do that on a couple exercises.
    -Noted endurance boost on GPP/Conditioning day again. Upped the weight and nearly matched the volume and times.
    -Feeling nice and "full" in my muscle-bellies. Solid pumps and improved vascularity.
    -Weights felt "lighter" this week, but still no major PRs.

    Graph looks a little funny so I'll spare you all that this week. Overall though the recovery looks more "constant" as opposed to the peaks and valleys I see a lot. Interested to see what it looks like following next week.
    Late but in to see how myosynergy treats you. I picked up enough to do an 8 week run in a few weeks, how long are you planning to run it for? Sorry if I missed you stating that.
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    Quote Originally Posted by Four_Stroke View Post
    Late but in to see how myosynergy treats you. I picked up enough to do an 8 week run in a few weeks, how long are you planning to run it for? Sorry if I missed you stating that.
    I have ~4 weeks worth to log. After this week (week 3) I will determine if I will pick up more. I am liking it so far and if I decide to pick up more I want to run it all the way through my next contest in July.



    Week 3 Day 1- May 12:


    Squat w/Belt Work up to x4 @9 1 Down Set
    2ct Pause Bench Work up to x4 @9 1 Down Set

    TRAC again wanted more volume...something has to give this is getting rough.


    Squats w/Belt*:
    Warm Up- Bar x 10, 60kg x 5, 110kg x 5, 135kg x 5
    155kg x 4 @7
    165kg x 4 @8
    175kg x 4 @9
    Drop
    165kg x 4 x3 @8.5, 8, 8

    A little unusual. I felt strong today (up ~5kg, 10lbs from last week) and then my final sets during the load drop seemed to keep getting easier.

    *Was pissed I couldn't find my belt. I believe I left it in Maryland....so I had to use another belt today, which was smaller and didn't fit well. Threw me off a bit. I am heading to Maryland tonight so I better find my belt or I am about to be screwed.

    2ct Pause Press:
    Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 75kg x 4
    85kg x 4 @7
    90kg x 4 @8
    95kg x 4 @9
    Drop
    90kg x 4 x 3 @8, 8.5, 9

    Felt strong on these. Up a whole rep from two weeks ago at same weight.

    Basement was beyond hot today........sweat everywhere and delirium.

    I also hiked both Saturday and Sunday...surprised my legs weren't too beat up.
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    What type of hiking did you do? I really enjoy hiking.
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    Quote Originally Posted by domore View Post
    What type of hiking did you do? I really enjoy hiking.
    Yeah..HitchHiking. You like being kidnapped and turned into The Gimp.
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    i got all my bottles of it, had first serve yesterday noticed strength was up and endurance. did you get a slight warmth feeling at all? i got this increase in body temp throughout the workout lol
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    Quote Originally Posted by Auslifter View Post
    i got all my bottles of it, had first serve yesterday noticed strength was up and endurance. did you get a slight warmth feeling at all? i got this increase in body temp throughout the workout lol
    My wife and I both sweat like pigs from it.
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    Quote Originally Posted by domore View Post
    What type of hiking did you do? I really enjoy hiking.
    Idk just some random hiking through wilderness.

    Sunday's hike was longer and on some trails near some rivers because my mom wanted to hike for Mother's Day......

    Ahhhh DOMS are strong today...just took my MyoSynergy and will be hitting up some deadlifts a little later.
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    Week 3 Day 2- May 13:


    Deadlift w/Belt Work up to x4 @9 1 Down Set
    Bench Touch and Go Work up to x6 @10 1 Down Set
    Front Squat Work up to x 5 @9 1 Down Set

    TRAC again wanted 2 extra sets. I didn't sleep well, but it didn't seem to alter my scores for the day.

    Deadlift w/Belt:
    Warm Up- 60kg x 5, 110kg x 5, 140kg x 4
    165kg x 4 @7
    175kg x 4 @8
    187.5kg x 4 @9
    Drop
    177.5kg x 4 @9
    167.5kg x 4 x 2 @8, 9
    Grip Work @ 135kg

    187.5kg(412.5lbs) x 4 was a PR. I'd been continually sitting at 185kg x 4 for awhile so that is a nice breakthrough. I may have even had more, but my gym was grueling hot and my hands were sweating so even with a lot of chalk grip was a little off (which made my grip work at the end of each set and additional work very rough).

    Bench Touch and Go:
    Warm Up: Bar x 10, 40kg x 10, 60kg x 6,
    85kg x 6 @7.5
    90kg x 6 @8.5
    95kg x 6 @9.5
    Drop
    90kg x 5 @10**
    90kg x 6 x 2 @9, 10

    **Ok the first one was a total mind-crap. I guess the heat got to me, but I didn't take the weight off one side so I did the whole set offset. It felt weird, but I though I was just fatigued. The side with the extra weight was the one that died out on the 5th rep. Took weight off that side and it was better. Other than that fluke I felt solid here today.

    Front Squat:
    60kg x 5
    80kg x 5 @7
    90kg x 5 @8
    100kg x 5 @8.5
    Drop
    95kg x 5 @9
    90kg x 5 x 2 @8, 9

    Upper back was fried and was the fatigue point today. Legs didn't feel too bad.

    I didn't sleep well, gym was insanely hot, and I had a ton of volume. The PR was definitely nice and weights were up everywhere else as well, even if I felt like death by the end of the lift.

    Also side note that I hit my usual GPP/Back/Core work today. I added ~10lbs to my rows since two weeks ago and hit the same amount of reps in my 10-minute work window (which the weight previously was already a PR). Endurance is up quite a bit and I have some serious DOMS from yesterday's workout (whole back is toast).
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    Week 3 Day 3- May 15:

    Competition Bench Work up to x4 @9 1 Down Sets
    2ct Pause Squat Work up to x4 @9 1 Down Sets
    Close Grip Incline Press Work up to x5 @9 1 Down Sets

    TRAC finally showing some signs of fatigue so I am back to only the prescribed 1 down set for the week.

    Comp Bench:
    Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 80kg x 4
    90kg x 4 @7
    95kg x 4 @8
    97.5kg x 4 @9.5
    Drop
    92.5kg x 4 @9

    My chest is sore (from idk what??) and I did feel a little fatigued on these today. Meh overshot a bit.

    2ct Pause Squats:
    Warm Up: Bar x 10, 60kg x 5, 100kg x 5, 125kg x 4
    135kg x 4 @7
    145kg x 4 @8
    152.5kg x 4 @8.5
    Drop
    142.5kg x 4 @9

    Pretty solid PR here. I was gonna go for 155kg (should have), but I started to get to psyched up about it so I just went with 152.5 and killed it pretty easily. That is a whole rep and more weight than last time I did these.



    Close Grip Incline Press:
    Warm Up: 40 x 10
    60kg x 5 @7
    67.5kg x 5 @8
    75kg x 5 @8.5
    Drop
    70kg x 5 @8.5

    Small PR here. I have felt strong on these the last two times I have done them. Hopefully this extra work here will translate to my competition bench soon.

    Overall feeling pretty solid. I am leaning out, getting stronger, and have been recovering very well so far. I have purposely not pushed kcals up to hard to ride this recomposition effect. Still eating quite a bit though.
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    Week 3 Day 4- May 16:


    Sumo Deadlift Work up to x4 @9 1 Down Set
    3ct Pause Bench Work up to x4 @9 1 Down Set
    2" Deficit SLDL Work up to x5 @9 1 Down Set

    Sumo Deadlift:
    Warm Up- 60kg x 5, 100kg x 5, 125kg x 4
    145kg x 4 @7
    160kg x 4 @8
    175kg x 4 @9.5
    Drop
    160kg x 4 @9

    Meh. I just don't feel right with the set up on these. It might be time to scratch these and go back to fully concentrating on conventional. I just feel out of position getting set up. Blahh

    3ct Pause Bench:
    Warm Up: Bar x 15, 40kg x 10, 60kg x 5, 75kg x 4
    85kg x 4 @7
    90kg x 4 @8
    95kg x 4 @10
    Drop
    85kg x 4 @8

    Got overzealous here. Should have done a smaller jump. Due to yesterday's PR on pause squats being easy I thought I shouldn't underestimate myself. Lesson here...squats are easier than benches for me so I shouldn't have gotten greedy.

    2" Deficit SLDL:
    Warm Up: 100kg x 5
    125kg x 5 @7
    135kg x 5 @8
    145kg x 5 @9
    Drop
    135kg x 5 @8

    Overall a pretty defeating workout. Sumo annoyed me, overshot my bench, and just felt a little blah after it was all said and done. I also sacrificed my beard today so the powerlifting gods may be about to smite me.
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    We all have those blah days. I was planning on hitting it today, but I can tell by the way I feel I need one off.

    Although it could just be the lack of beard strength in your case!
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    Quote Originally Posted by Geoforce View Post
    We all have those blah days. I was planning on hitting it today, but I can tell by the way I feel I need one off.

    Although it could just be the lack of beard strength in your case!
    Cut the beard after the workout.

    Ya I mean it was blah, but strength was up...I just hate overshooting the plan.
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    Quote Originally Posted by bolt10 View Post
    Cut the beard after the workout. Ya I mean it was blah, but strength was up...I just hate overshooting the plan.
    You've been killing with the added volume that TRACS suggested. One "off" day isn't going to kill you, especially with you hitting PRs.
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    In to see how Myo treats you.
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    Quote Originally Posted by domore View Post
    You've been killing with the added volume that TRACS suggested. One "off" day isn't going to kill you, especially with you hitting PRs.
    Ya it finally backed off these last two days. I was surprised it just had me hold it to normal today, but probably good considering how it went.

    No real issues I just can feel the PRs coming and got a lil greedy on the press. I should note that with how things have gone I am planning to extend this log through my contest. I just need to get my hands on more MyoSynergy.
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    Got this week's training and have chances on Monday and Friday to redeem my 3ct Bench again.

    Gonna be a rough week though...high stress, tempo squats, lots of bench pauses, pause deadlifts, and I am 8 weeks out from my next competition.
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    I need to write the Week 3 impressions...I'll hopefully get to that tonight or tomorrow.

    Week 4 Day 1- May 19:


    Squat w/Belt Work up to x3 @9 2 Down Set
    3ct Pause Bench Work up to x5 @9 2 Down Set


    Squats w/Belt:
    Warm Up- Bar x 10, 60kg x 5, 110kg x 5, 140kg x 3
    160kg x 3 @7
    170kg x 3 @8
    182.5kg x 3 @9
    Drop
    170kg x 3 x 2 @8, 8

    My left quad is knotted up and sore. Caused some discomfort today, but didn't seem to hamper me. Up a little from last week's e1RM. Not at PR levels, but I have probably done 180kg x 3 @9 for the last 2 months so it was like a small plateau being broken.

    Here the vid of the top set. It was a little weird because I almost lost position for a sec on rep 2, but I killed rep 3. Hmmm


    3ct Pause Press:
    Warm Up: Bar x 10, 40kg x 10, 60kg x 5,
    80kg x 5 @7
    85kg x 5 @8
    87.5kg x 5 @9
    Drop
    85kg x 5 @9
    80kg x 5 @9

    These at 5 reps were brutal. I went conservative based on last week's struggle. From rep 4 to rep 5 seems to be the biggest issue...something around that TUT causes me to struggle to keep back tightness. Blahh brutal but what I need.
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    Looks like your upper back loosened slightly on the second rep.
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    Quote Originally Posted by Rodja View Post
    Looks like your upper back loosened slightly on the second rep.
    Ya no doubt. I felt it too. Tightened up on rep three and it made a big difference. I seem to be having some of these mental lapses lately on squats and need to make it stop.
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    Quote Originally Posted by bolt10 View Post
    Ya no doubt. I felt it too. Tightened up on rep three and it made a big difference. I seem to be having some of these mental lapses lately on squats and need to make it stop.
    I've noticed that tends to happen with Oly shoes a little more often since you don't have to focus on it as much.
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    Quote Originally Posted by Rodja View Post
    I've noticed that tends to happen with Oly shoes a little more often since you don't have to focus on it as much.
    Interesting. Hadn't thought of that, but it may make some sense. Thanks.
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    Quote Originally Posted by bolt10 View Post
    Interesting. Hadn't thought of that, but it may make some sense. Thanks.
    The shoes put you in such a great position of mechanical advantage that it almost becomes an afterthought. However, you guys upper back is so strong that you can often overcome the loss of leverage.
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    Week 4 Day 2- May 20:


    Deadlift w/Belt Work up to x3 @9 2 Down Set
    Bench Touch and Go Work up to x5 @9 2 Down Set
    303 Tempo Squat Work up to x 6 @9 2 Down Set

    Deadlift w/Belt:
    Warm Up- 60kg x 5, 110kg x 5, 130kg x 3, 150kg x 3
    170kg x 3 @7
    182.5kg x 34 @8
    195kg x 3 @9
    Drop
    185kg x 3 x 2 @8, 9
    Grip Work @ 140kg

    BOOM! Big PR. I may have even had a little bit more in me.

    Need to get tighter still but this is some solid improvement:


    Bench Touch and Go:
    Warm Up: Bar x 10, 40kg x 10, 60kg x 6,
    85kg x 5 @7
    90kg x 5 @8
    95kg x 5 @8.5
    Drop
    90kg x 5 x 2 @8, 9


    303 Tempo Squat:
    70kg x 6
    95kg x 6 @7
    105kg x 6 @8
    115kg x 6 @9.5
    Drop
    100kg x 5 x 2 @8, 8

    These were death. Quads and back were screaming at me (I was using a pretty narrow grip and trying to stay as tight as possible). I honestly thought I'd only done 5 reps on the top set and got pissed...watched the vid and it was 6.

    So I still haven't gotten around to week 3 impressions....but how about this. Grabbed more to extend my run on my own dime.......so what do you think that means for how I've liked it so far?
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    Ok so quick note before the update on the last two days. Thursday's workout I had to get up early because I was gonna be gone all day and then I didn't get home to late so I was real tired waking up for today's lift. Both went well considering that, but I feel thrashed right now and allergies are at an all time high (I got the squinty itchy eyes right now blahhhh and can't breath). I did eat out twice yesterday, but it wasn't anything crazy. Ate at this cool burger place that had grass fed beef and some amazing sweet potato fries and had some epic mexican to end the night.

    Week 4 Day 3- May 22:

    Competition Bench Work up to x3 @9 2 Down Sets
    Pin Squat Work up to x5 @9 2 Down Sets
    Push Press Work up to x6 @9 2 Down Sets

    Comp Bench:
    Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 80kg x 4
    90kg x 3 @7
    95kg x 3 @8
    100kg x 3 @9
    Drop
    95kg x 3 x 2 @8, 9

    Slowly climbing back up....

    Pin Squats:
    Warm Up: Bar x 10, 70kg x 5, 110kg x 5,
    130kg x 5 @7
    140kg x 5 @8
    150kg x 5 @8.5
    Drop
    140kg x 5 x 2 @8, 9

    A whole rep above what I did with this last time. Felt great. Working a new hand position that is closer and it seems to work well for my tightness.

    Push Press:
    Warm Up: 40 x 10
    45kg x 6 @7
    50kg x 6 @8
    55kg x 6 @9
    Drop
    50kg x 6 x 2 @8, 9




    Week 4 Day 4- May 23:


    2ct Pause Deadilft Work up to x5 @9 2 Down Set
    3ct Pause Bench Work up to x3 @9 2 Down Set
    Lever Row Work up to x6 @9 2 Down Set

    2ct Pause Deadlift:
    Warm Up- 70kg x 5, 90kg x 5, 110kg x 5
    130kg x 5 @7
    140kg x 5 @8
    150kg x 5 @9
    Drop
    140kg x 4 x 2 @8, 9

    Dropped Sumos and back to these. When I saw it was 5 reps I wanted to cry. My tightness is improving and I was getting some good work getting tight and having the bar hover off the floor barely for the pause. 5th reps on several sets did see my back start to lose position, but getting it to lockout was no issue.

    3ct Pause Bench:
    Warm Up: Bar x 15, 40kg x 10, 65kg x 5, 75kg x 3
    82.5kg x 3 @6.5
    87.5kg x 3 @7.5
    92.5kg x 3 @8
    95kg x 3 @9
    Drop
    90kg x 3 @9
    85kg x 3 @8

    Since I felt like crap today I was gonna aim low (92.5kg) but it wasn't enough so I manned up and matched what I hit last time. Bench is being the most stubborn of my lifts right now, so I have to make sure I don't get over confident and keep things reasonable and just build the technique til the strength follows.

    Lever Row:
    Warm Up: 20kg x 10
    45kg x 6 @7
    50kg x 6 @8
    55kg x 6 @9
    Drop
    50kg x 6 x 2 @8, 8


    Supplement Notes:
    -Expect a 1 month review sometime tomorrow.
    -Have enjoyed it a lot. Leaned out and strength is going up still. I plan to start slowly adding more calories as well so should be cool to see how the strength gains go then.
    -Still getting some DOMS, a little more hit and miss, but still hitting me in places that don't usually get them.
    -Vascularity is up.

    Starting next week I'll be adding CistaMax, Katana, and AnaBeta to this...so things should get interesting.
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    Quote Originally Posted by SauceMonkey22 View Post
    can't believe i missed this bad boy, subbed, especially for that upcoming stack (If you're logging it in here still lol)
    I'll continue it in here.
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