A scoop a day keeps muscle soreness away with BCAA+SAA

[Montego1]

Nice Deadlift. Hope the ohp pr happens!

 

[cumminslifter]

OHP day went pretty good, as you all know by now OHP is my worse lift and I am at a constant battle with it. today I was going for 105 5x5. I got 105 x5 on my first 3 sets then x4 on my last 2, so next time I will be going for 5x5 all across the board again. idk why my OHP is so bad. all my other shoulder exercises weights are just as much as my friends who OHP 135x8.
I really expected some bad DOMS in my hamstring from deadlift and SLDL yesterday. while I was doing SLDL I was really steeeeeetching my hammies out on the way down, and I really felt the burn, but next to no DOMS today.
so I am pretty happy about that., recovery must be improving

 

[Montego1]

Check out this article. Might help.

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_overhead_press_bodybuildings_forgotten_muscle_builder

 

[cumminslifter]

Check out this article. Might help.

http://www.t-nation.com/free_online_article/sports_body_training_performance/the_overhead_press_bodybuildings_forgotten_muscle_builder

thanks man, ill take a look

 

[cumminslifter]

alright guys, today was my off day so I just stopped in the gym after finals to do a little abs and calves. I hot them pretty hard though and did non stop supersets for about 40min. It was pretty tiring, the one thing that has gotten me surprised is my lack of DOMS.
I destroyed my shoulders yesterday with dropsets and static holds and today they are only slightly sore, along with my pecs.
I am expecting my abs to be sore tomorrow as I destroyed them today as well. so we will see how I feel tomorrow. I have squats tomorrow and im ready to break another PR.

 

[Montego1]

alright guys, today was my off day so I just stopped in the gym after finals to do a little abs and calves. I hot them pretty hard though and did non stop supersets for about 40min. It was pretty tiring, the one thing that has gotten me surprised is my lack of DOMS.
I destroyed my shoulders yesterday with dropsets and static holds and today they are only slightly sore, along with my pecs.
I am expecting my abs to be sore tomorrow as I destroyed them today as well. so we will see how I feel tomorrow. I have squats tomorrow and im ready to break another PR.

Sooooo what ur saying is that since starting BCAA+SAA you have increased recovery? excellent

 

[cumminslifter]

Sooooo what ur saying is that since starting BCAA+SAA you have increased recovery? excellent

sure am, and excellent taste

 

[cumminslifter]

ok today was squats day and all went well. I had my algebra final today and my brain is fried! I really needed to let out my aggression in the gym today.
this is what today looked like
squat: (ATG) 215 4x6
RDL: 215 4x7 (these felt a lot lighter than usual)
legpress: 4x7
legcurl: 4x8-10
leg ext.: 4x8-10
I had a really good session. squats went up, my RDL's seemed lighter than usual, I even added 5 pounds. DOMS is still down. my soreness is no where near what it usually is.

 

[Montego1]

ok today was squats day and all went well. I had my algebra final today and my brain is fried! I really needed to let out my aggression in the gym today.
this is what today looked like
squat: (ATG) 215 4x6
RDL: 215 4x7 (these felt a lot lighter than usual)
legpress: 4x7
legcurl: 4x8-10
leg ext.: 4x8-10
I had a really good session. squats went up, my RDL's seemed lighter than usual, I even added 5 pounds. DOMS is still down. my soreness is no where near what it usually is.

Upping the weights and still no doms. Good deal man. Recovery seems to be on point for sure.

 

[cumminslifter]

Upping the weights and still no doms. Good deal man. Recovery seems to be on point for sure.

ya im really liking it. I can actually walk around without looking like something is up my butt for once haha

 

[Montego1]

ya im really liking it. I can actually walk around without looking like something is up my butt for once haha

.......didn't even have to quote edit this one pure gold

 

[cumminslifter]

upper body day went good. my triceps are still shaking from pullovers and CGBP, its hard for me to brace myself on my laptop right now haha.
I had heavy bench/row both lifts progressed so im pretty happy about that. I switched from BB to DB OHP as my accessory lift for the first time ever. I really liked the way the DB feels. you can get more ROM.
The DOMS in my hamstrings are very little from squats yesterday, and I absolutely destroyed them. recovery has been AWESOME.

 

[cumminslifter]

hey guys, got some bad news. I didn't really do much in the gym today. I worked my calves and just took it easy today.
I crashed my motorcycle last night so I am pretty sore and beat up.
I am suppose to do deadlifts tomorrow but we will see how that goes depending on how I feel. my hands are cut up so idk if I can hang onto a bar

 

[Montego1]

hey guys, got some bad news. I didn't really do much in the gym today. I worked my calves and just took it easy today.
I crashed my motorcycle last night so I am pretty sore and beat up.
I am suppose to do deadlifts tomorrow but we will see how that goes depending on how I feel. my hands are cut up so idk if I can hang onto a bar

Motorcycles are bad news for athletes :banghead: life happens man

 

[cumminslifter]

Motorcycles are bad news for athletes :banghead: life happens man

ya im so pissed, I messed up my knees. my bikes all f'ed up

 

[SChasEE]

ya im so pissed, I messed up my knees. my bikes all f'ed up

Sorry to hear about the bike man, sucks. Hope those knees heal up well too. Feel better bro!

 

[Montego1]

Sorry to hear about the bike man, sucks. Hope those knees heal up well too. Feel better bro!

He just wanted to put BCAA+SAA to the ultimate test Mission accomplished sir

 

[niners4reggie]

hey guys, got some bad news. I didn't really do much in the gym today. I worked my calves and just took it easy today.
I crashed my motorcycle last night so I am pretty sore and beat up.
I am suppose to do deadlifts tomorrow but we will see how that goes depending on how I feel. my hands are cut up so idk if I can hang onto a bar

Damn bro that sucks, really glad your ok though my man.

 

[3clipseGT]

hey guys, got some bad news. I didn't really do much in the gym today. I worked my calves and just took it easy today.
I crashed my motorcycle last night so I am pretty sore and beat up.
I am suppose to do deadlifts tomorrow but we will see how that goes depending on how I feel. my hands are cut up so idk if I can hang onto a bar

Wow brother heal up and get better. I luckily never set my bike down but i lost a good friend to the dangers of it among others getting injured. Stay safe bro once you get back up and going.

 

[cumminslifter]

thanks a lot guys for the get well wishes. ya its crazy, my leg/knees feel a lot better. I have been icing the. the one thing I am worried about is my hands. they are all road rashed and im hoping I will be able to hold onto the barbell. might have to switch some exercises around.

 

[cumminslifter]

I tried these Jefferson squats today, but i just couldn't get it down right. they felt strange and my knee kept bending/twisting inward, so i didn't do them. has anybody tried these?

just wanted to start off by saying I am VERY surprised with my workout today!
as all you know I am still beat up form the crash but I figured, mine as well go in today and try to do my workout. I was in the gym and I was not feeling it AT ALL. I literally almost left, I just didn't want to really be there.
did my first set of deadlifts and.......I FREAKIN PR'd lol. the weight seemed to go up easy.
i did deadlifts 255 5x5. on my last set i did it 6 times, i could of did it 6 times every set more than likely.
i also did back hyper extensions for the first time in like 2 years, and lets just say my glutes/lower back/ and hamstring were really feeling those. im expecting some pretty serious DOMS for the next couple days, but we will see how quickly I recover

 

[edje007]

I tried these Jefferson squats today, but i just couldn't get it down right. they felt strange and my knee kept bending/twisting inward, so i didn't do them. has anybody tried these?

just wanted to start off by saying I am VERY surprised with my workout today!
as all you know I am still beat up form the crash but I figured, mine as well go in today and try to do my workout. I was in the gym and I was not feeling it AT ALL. I literally almost left, I just didn't want to really be there.
did my first set of deadlifts and.......I FREAKIN PR'd lol. the weight seemed to go up easy.
i did deadlifts 255 5x5. on my last set i did it 6 times, i could of did it 6 times every set more than likely.
i also did back hyper extensions for the first time in like 2 years, and lets just say my glutes/lower back/ and hamstring were really feeling those. im expecting some pretty serious DOMS for the next couple days, but we will see how quickly I recover

Kind of liked those jeffersons. You really have to try and keep your knees pointed outward.

Start light, once you've mastered the technique you can go a bit heavier. You'll love the feeling in the glutes....

 

[cumminslifter]

Kind of liked those jeffersons. You really have to try and keep your knees pointed outward.

Start light, once you've mastered the technique you can go a bit heavier. You'll love the feeling in the glutes....

this is what I was hopeing for but I couldn't get it down...I will have to look at some more videos

 

[niners4reggie]

Never tried them but will YouTube it

 

[cumminslifter]

Never tried them but will YouTube it

let me know what you think

 

[niners4reggie]

Looks legit! Im going to give it a try

 

[edje007]

Looks legit! Im going to give it a try

Do it bro....Kai Green does them, and Toney Freeman also....

 

[niners4reggie]

Do it bro....Kai Green does them, and Toney Freeman also....

A couple guys there that really know what their doing!!

 

[cumminslifter]

Do it bro....Kai Green does them, and Toney Freeman also....

you will look like them in no time
:yup:

 

[cumminslifter]

I AM VERY DISSAPOINTED!
where did my DOMS go? lol. seriously though, I absolutely destroyed my posterior chain yesterday. I could hardly walk out of the gym and today there is absolutely no soreness. my recovery is off the charts.
today I broke through my OHP plateau, I have a constant battle with OHP and I completely suck at it, but today I progress and got 105 5x5(pathetic I know)
most all of my other lifts improved as well this workout. it seems as though I have more endurance during sets, as I can push out an extra rep on higher repetition sets.
everything is great so far, I might have to make this a staple in my stack

 

[cumminslifter]

im getting down to the last few scoops of this apple deliciousness. today i woke up with some DOMS in my upper body (bi's, pecs, and back)
I knew for a fact I was going to have soreness in my biceps from incline DB curls, with a real stretch on the negative part of the rep and I figured my back would be sore too from pull-ups. when I was doing them I really contracted my lats and felt the muscle contract hard.
today is my rest day so I ran and did calves. nothing crazy, just took it easy for squats tomorrow. ready to PR!

 

[niners4reggie]

Kill it tomorrow my man, I see a PR in your future

 

[cumminslifter]

Kill it tomorrow my man, I see a PR in your future

thanks man! just hoping my hip aren't sore tomorrow from todays run. they are right now

 

[cumminslifter]

im really glad I foam rolled yesterday, I feel as it really helped the soreness in my hips from running. they were still a little sore today but nothing drastic. I just made sure I did a lot of warm up sets to "grease them up" haha

squats went awesome today. I hit my goal weight. recovery is still up and DOMS is down!
squat(ATG) 220 5x5
RDL 215 4x8
leg press 4x9
leg curl 3x8 (last set drop set)
leg extension 3x8 (last set drop set)
my legs were on fire after my workout, walking around like I got something up my butt. lol. im curious to see if I have DOMS tomorrow

 

[Montego1]

Good job hitting those goal weights bud. Looking good in here. Keep it up man.

 

[cumminslifter]

Good job hitting those goal weights bud. Looking good in here. Keep it up man.

thanks! im hoping to PR on bench tomorrow, I stalled last time and it really pissed me off

 

[cumminslifter]

just wanted to first say that I have some pretty bad DOMS in my legs, traps, and lower back from legs yesterday. this is surprising to me since my DOMS has been greatly decreased since I've been on this.
today was upper body day and I decided to try something different. I have seen the Doggcrap routine in the past and wanted to try it, but never have. so today I said "screw it" and i went for it. I don't know how i feel about it. it seems way to low in volume, so i added in a few more exercises but I still am unsure with the program. I will have to do some more research on it before I commit. this is what i did(about 15sec between rest pause sets)
bench- 145lbx10 with 3 rest pause sets
OHP- 75lbx10 with 3 rest pause sets
dips- bw+20lb x10 with 3 rest pause sets with bodyweight
lat pulldown- 125lbx10 with 3 rest pause
bent over row- 135lbx6 115lb 2x8
that is how the program has day one et up as but as i said i didn't feel it was enough volume. it only took about 20mins, so i added:
pullover- 65lb 3x8
lateral raises- 25lb 3x8 (with a triple dropset)
preacher curl- 65lbx9 with 3 rest pause sets
hammer curls- 30lb 2x8 (with a triple dropset)

 

[snagencyV2.0]

ahhh the young lad finds himself the DC protocol
that one been around for awhile, was pretty popular back in the late 90s and hit it's zenith in the early part of this century
not a bad program, fun to play with for awhile, but - it is meant to be utilized as it is written, low-volume approach with hi-intense effort...that is kind of what makes the program work; you start adding things and doing more, you reduce the effectiveness of the training parameters

say the word along with me: "overtraining"

 

[niners4reggie]

Never heard of that program will look into it

 

[cumminslifter]

ahhh the young lad finds himself the DC protocol
that one been around for awhile, was pretty popular back in the late 90s and hit it's zenith in the early part of this century
not a bad program, fun to play with for awhile, but - it is meant to be utilized as it is written, low-volume approach with hi-intense effort...that is kind of what makes the program work; you start adding things and doing more, you reduce the effectiveness of the training parameters

say the word along with me: "overtraining"

like said I saw the program 2-3 years ago but never tried it out. its only 1 set per muscle group though. that just seems ridiculously low on volume

 

[snagencyV2.0]

its only 1 set per muscle group though. that just seems ridiculously low on volume

you ignore the other parameters of intensity, and going all out
if you are performing the set with the effort you are meant to, it will provide results

you also miss the other point of the program: that you can hit that bodypart more frequently than if you are using hi-volume approach, ie so need more rest (down-time) to recover

very common for guys - younger guys especially - to think they have to do set after set, stay in gym for hours, to accomplish growth

 

[cumminslifter]

you ignore the other parameters of intensity, and going all out
if you are performing the set with the effort you are meant to, it will provide results

you also miss the other point of the program: that you can hit that bodypart more frequently than if you are using hi-volume approach, ie so need more rest (down-time) to recover

very common for guys - younger guys especially - to think they have to do set after set, stay in gym for hours, to accomplish growth

ya I know, I need to get over that mentality. I have the same upper/lower split now and do 20+ sets. this routine is upper/lower and is around 10

 

[edje007]

Quality.....not quantity

 

[cumminslifter]

well boys today I had deadlifts, and my session went awesome. I PR'd on deadlifts and when I was doing legpress afterward the weight just felt light.

deadlift 5x5 260lbs
legpress 4x8
back hypers 4x8 ( used bands)
leg extensions 3x8
leg curl 3x8
endurance still seems to be improved, seems like I an go forever

my knee has been bothering me. its weird It kills when I am walking or just standing, I cant hardly put weight on it. but I can deadlift and squat with no pain at all, its weird.

 

[jimbuick]

well boys today I had deadlifts, and my session went awesome. I PR'd on deadlifts and when I was doing legpress afterward the weight just felt light.

deadlift 5x5 260lbs
legpress 4x8
back hypers 4x8 ( used bands)
leg extensions 3x8
leg curl 3x8
endurance still seems to be improved, seems like I an go forever

my knee has been bothering me. its weird It kills when I am walking or just standing, I cant hardly put weight on it. but I can deadlift and squat with no pain at all, its weird.

Do you foam roll? I would start if you don't already, your IT band is probably tight which is probably why your knee hurts.

 

[cumminslifter]

Do you foam roll? I would start if you don't already, your IT band is probably tight which is probably why your knee hurts.

I do foam roll and no I have bad knees from basic training. ever since then they are always inflamed

 

[jimbuick]

I do foam roll and no I have bad knees from basic training. ever since then they are always inflamed

That's what happened to mine as well, and continued until I started loosening my IT band. But, if it doesn't help you then it doesn't help you.

 

[cumminslifter]

That's what happened to mine as well, and continued until I started loosening my IT band. But, if it doesn't help you then it doesn't help you.

what you mean my IT band

 

[jimbuick]

what you mean my IT band

 

[cumminslifter]

ahhh, so your saying you roller out you IT band and your knee pain went away?