Geoforce
Well-known member
My weight has increased slightly, but I look leaner. Even the fiance agrees.
EvoMuse Myo-Synergy Log
- Thread starter bolt10
- Start date
My weight has increased slightly, but I look leaner. Even the fiance agrees.
bolt10
Well-known member
Week 2 Day 3- May 8:
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
bolt10
Well-known member
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.
bolt10
Well-known member
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.
Four_Stroke
Member
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.
bolt10
Well-known member
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.
dsade
NutraPlanet Fanatic
Yeah..HitchHiking. You like being kidnapped and turned into The Gimp.
dsade
NutraPlanet Fanatic
My wife and I both sweat like pigs from it.
bolt10
Well-known member
Idk just some random hiking through wilderness. :lol:
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.
bolt10
Well-known member
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).
bolt10
Well-known member
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.
[video=youtube;hkVnyta7iQQ]https://www.youtube.com/watch?v=hkVnyta7iQQ[/video]
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.
bolt10
Well-known member
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.
bolt10
Well-known member
Cut the beard after the workout.
Ya I mean it was blah, but strength was up...I just hate overshooting the plan.
domore
Well-known member
Cut the beard after the workout.
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.
houstontexas
Well-known member
In to see how Myo treats you.
bolt10
Well-known member
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.
bolt10
Well-known member
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
[video=youtube;awh2GwsZ3HM]https://www.youtube.com/watch?v=awh2GwsZ3HM[/video]
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.
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
[video=youtube;awh2GwsZ3HM]https://www.youtube.com/watch?v=awh2GwsZ3HM[/video]
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.
bolt10
Well-known member
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.
Rodja
Board Sponsor
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.
bolt10
Well-known member
Interesting. Hadn't thought of that, but it may make some sense. Thanks.
Rodja
Board Sponsor
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.
bolt10
Well-known member
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:
[video=youtube;qQb8Pv5i710]https://www.youtube.com/watch?v=qQb8Pv5i710[/video]
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?
bolt10
Well-known member
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.
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.
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.
bolt10
Well-known member
bolt10
Well-known member
Month 1 MyoSynergy Impressions:
-DOMS has leveled off a bit. Still quite a bit above what is normal, especially at this level of my training block. If I do anything a little different I get DOMS in places that usually never do. Hasn't hampered ability to train at all though.
-Endurance and work capacity were improved greatly over the training cycle. Ability to maintain intensity at the same weight was very apparent. Conditioning work and higher rep accessory work was also much easier than usual. Volume was really high at times and I had no issues maintaining weight for most of the sets (compared to the usual I would drop weight a bit on the 2-3 load drop set days).
-I did note some initial muscle fullness and vascularity. Honestly after a month I wouldn't say muscle fullness or pumps is anything super noticeable, but vascularity is definitely increased over baseline.
-I hit several PRs so far over this month. That is quite an accomplishment as I don't usually reach top levels or hit PRs this soon after a competition. The Deadlift numbers are the most impressive as they had been stuck for a bit before competition, so to hit some so easily this soon after had me sold.
-I ate around maintenance. I noticed some apparent fat loss, but weight stayed around baseline. So recomp effects were had.
-Considering I ate at maintenance the PRs are even more impressive.
-After a couple more days I'll compare this months recovery graph to last months. I will say I don't feel I necessarily had improved recovery, but gains did seem to be faster.
So first month was a success. So much so that I purchased 2 more packs to run. Next ~2 months will be very interesting considering calories will increase and I'll be adding more supplements that I have experience with again. Considering I took time off from stimulants, really only used some staples, and was just coming off a competition I was very impressed. Can't wait to see what the next 4 weeks brings.
bolt10
Well-known member
Honestly I think that might be a perfect situation for it. HICA has muscle preservation effects and Forskolin has muscle preservation and fat loss benefits so those two plus the epi in conjunction with the rest of the formula should be quite effective at preserving muscle and keeping gym performance up.
bolt10
Well-known member
Ya some solid stuff. I'll be honest based on how this has gone so far if I ever do really try to cut hard any time soon (I don't need to, but hypothetically) I think Norcodrene + MyoSynergy + 2-3 Forskolin-95 would be money.
I do plan to update after tomorrow again...I need to weight myself. My house scale blows, but I'll be at a gym with a scale I've used quite often that is consistent so it'll show how much my weight has changed this month.
bolt10
Well-known member
Yummmm....AmentoMax would fit very nicely with Combustion and DCP 2.0. I haven't gotten around to that DCP yet but absolutely loved the original.
bolt10
Well-known member
I actually am popping open a bottle to start some this week. I have used Amentoflavone in Norcodrene, Katana, and Uncut before (big fan). I plan to add 1 cap to Katana starting tomorrow, which would be equivalent to 2 caps of AmentoMax in regards to Amentoflavone dosage.
bolt10
Well-known member
Week 5 Day 1- May 26:
Squat w/Belt Work up to x3 @9 1 Down Set
2ct Pause Bench Work up to x3 @9 1 Down Set
Memorial Day lifting! It was pretty hot in the gym so much of this was a mental struggle, but was quite happy with how it all went.
Squats w/Belt:
Warm Up- Bar x 10, 135lbs x 5, 225lbs x 5, 275lbs x 3, 325lbs x 3
365lbs x 3 @7
385lbs x 3 @8
405lbs x 3 @8.5
Drop
385lbs x 3 @8
[video=youtube;PS-08WmZbbw]https://www.youtube.com/watch?v=PS-08WmZbbw[/video]
[video=youtube;Dx6jw17qiH8]https://www.youtube.com/watch?v=Dx6jw17qiH8[/video]
2ct Pause Press:
Warm Up: Bar x 10, 95lbs x 5, 135lbs x 3, 155lbs x 3, 175lbs x 3
195lbs x 3 @7
205lbs x 3 @8
215lbs x 3 @9
Drop
205lbs x 3 @8.5
Was pretty happy with this session. Squats are moving back up and bench went well even on a crappy bar and bench.
Week 5 Day 2- May 27:
Deadlift w/Belt Work up to x3 @9 1 Down Set
Bench Touch and Go Work up to x8 @10 1 Down Set
Front Squat Work up to x 5 @8 Repeats, 3 sets
Feeling pretty tired so kept it conservative today.
Deadlift w/Belt:
Warm Up- 70kg x 5, 110kg x 5, 130kg x 3, 150kg x 3
170kg x 3 @7
182.5kg x 3 @8
195kg x 3 @9
Drop
185kg x 3 @9.5
Grip Work @ 142.5kg
Matched last week's PR. I felt it moved a little slower, but I was a little tighter and form just a notch better so I'll take that. Grip work left my hands close to raw....
Bench Touch and Go:
Warm Up: Bar x 10, 45kg x 10, 60kg x 5, 70kg x 5
80kg x 8 @7.5
85kg x 8 @8.5
90kg x 8 @10
Drop
85kg x 8 @10
Front Squat:
60kg x 5
80kg x 5 @6
85kg x 5 @7
90kg x 5 @8
Repeat
90kg x 5 x 3 @8, 8, 8.5
I didn't like my form last time on these so these were some conservative RPEs on the Front Squats. Probably too easy, but each rep was perfect and looked much better today.
bolt10
Well-known member
Yesterday I was feeling a little crazy so I did some real random stuff for GPP work...surprisingly I felt pretty good waking up today despite the fact I did that and the fact my AC stopped working so I slept in some crazy heat.
Week 5 Day 3- May 29:Competition Bench Work up to x3 @9 1 Down Sets
2ct Pause Squat Work up to x3 @9 1 Down Sets
Close Grip Incline Press Work up to x5 @8 Repeats 3 Sets
Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
90kg x 3 @6.5
97.5kg x 3 @8
105kg x 3 @9
Drop
100kg x 3 @9
Finally. Back at matching PR weight. I felt really good here today. I do see a couple things in my form that need addressing, but considering how this "felt" I was happy, despite the miscues.
2ct Pause Squats:
Warm Up: Bar x 10, 80kg x 5, 110kg x 5, 130kg x 3
145kg x 3 @7
152.5kg x 3 @8
160kg x 3 @9.5
Drop
150kg x 3 @8.5
160kg was only a 9.5 because I was a little punk and didn't pause long enough on the final rep. I hit it pretty easy so there was no need to be apprehensive. Either way big PR.
Close Grip Incline Press:
Warm Up: 40 x 10
55kg x 5 @6
62.5kg x 5 @7
70kg x 5 @8
Repeat
70kg x 5 x 3 @8, 8, 9
Solid endurance. On my Repeat work I really want to get in the volume and would rather undershoot the RPE than overshoot, so again it wasn't too tough, but probably right where I need it.
Supplement Notes:
-Noticing some more leaning out, even though I bumped cals up a bit and splurged a bit this weekend.
-Endurance is still up.
-I don't think my recovery is improved (TRAC seems to be chilled out and not asking for more lately), but I am improving strength pretty much everywhere.
-Probably mostly due to the heat around here lately (and my AC broke yesterday), but this past week or so I have been sweating buckets.
Week 5 Day 3- May 29:
2ct Pause Squat Work up to x3 @9 1 Down Sets
Close Grip Incline Press Work up to x5 @8 Repeats 3 Sets
Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
90kg x 3 @6.5
97.5kg x 3 @8
105kg x 3 @9
Drop
100kg x 3 @9
Finally. Back at matching PR weight. I felt really good here today. I do see a couple things in my form that need addressing, but considering how this "felt" I was happy, despite the miscues.
2ct Pause Squats:
Warm Up: Bar x 10, 80kg x 5, 110kg x 5, 130kg x 3
145kg x 3 @7
152.5kg x 3 @8
160kg x 3 @9.5
Drop
150kg x 3 @8.5
160kg was only a 9.5 because I was a little punk and didn't pause long enough on the final rep. I hit it pretty easy so there was no need to be apprehensive. Either way big PR.
Close Grip Incline Press:
Warm Up: 40 x 10
55kg x 5 @6
62.5kg x 5 @7
70kg x 5 @8
Repeat
70kg x 5 x 3 @8, 8, 9
Solid endurance. On my Repeat work I really want to get in the volume and would rather undershoot the RPE than overshoot, so again it wasn't too tough, but probably right where I need it.
Supplement Notes:
-Noticing some more leaning out, even though I bumped cals up a bit and splurged a bit this weekend.
-Endurance is still up.
-I don't think my recovery is improved (TRAC seems to be chilled out and not asking for more lately), but I am improving strength pretty much everywhere.
-Probably mostly due to the heat around here lately (and my AC broke yesterday), but this past week or so I have been sweating buckets.
bolt10
Well-known member
I'd go check the EvoMuse subsection for more info. I know Dsade is probably having more produced, but I believe it is out of stock right now and I don't know when more will be in (so glad I bought some more before I ran out lol).
As an update I woke up with some triceps soreness....they never get sore (other than so far them getting sore a couple times in this log). Feels kind of weird. :lol:
taman6886
Well-known member
Just checked NP, is listed as in stock at NutraPlanet. There is also the Evolutionary Muse Store page for future referrence.
taman6886
Well-known member
I too have noted an increase in sweating. I am generally an easy sweater, but we are talking shirt soaked, front and back, collar bone to belly button.
bolt10
Well-known member
Week 5 Day 4- May 30:
Pin Press (Chest Level) Bench Work up to x3 @9 1 Down Set
2" Deficit SLDL Work up to x5 @8 Repeats 3 Sets
Deficit Deadlift:
Warm Up- 60kg x 5, 110kg x 5, 135kg x 3, 150kg x 3
160kg x 3 @7
170kg x 3 @8
180kg x 2 @10**
180kg x 3 @9.5
Drop
165kg x 3 @9
**Short story too much mind
Longer version...I noticed some leaning on my pulls today (more on that later) so I was thinking way too much instead of just getting set and executing. I pulled the 3rd rep and stopped at the knees. Idk why, it moved fast, just didn't like my positioning. Was pissed and I don't usually do this, but felt I had to hit it mentally. I went back, stopped thinking so much, and pulled it. Not sure if I am happy I hit it or mad I went at it when I probably should have stopped.
Pin Press (Chest Level) Bench :
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
90kg x 3 @6.5
97.5kg x 3 @8
102.5kg x 3 @9
Drop
97.5kg x 3 @8
Felt good so jumped up a bit to hit more than I had planned to.
2" Deficit SLDL:
110kg x 5 @6
122.5kg x 5 @7
135kg x 5 @8
Repeat
135kg x 5 x 2 @8, 9
130kg x 5 @9
Weird day. Blah. I felt strong, just some odd stuff gong on. Gonna take the weekend to reboot then back at it on Monday like usual.
bolt10
Well-known member
Week 6 Day 1- June 2:
Squat w/Belt Work up to x3 @9 1 Down Set
Pin Press (Chest Level) Bench Work up to x5 @9 1 Down Set
Squats w/Belt:
Warm Up- Bar x 10, 60kg x 5, 110kg x 5, 130kg x 3, 150kg x 1
165kg x 3 @7
175kg x 3 @8
185kg x 3 @9.5
Drop
175kg x 3 @9
Pin Press:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
90kg x 3 @7
95kg x 3 @8
100kg x 3 @8.5
Drop
95kg x 3 @8.5
Today is a perfect example of taking what is there. I was super tired waking up this morning and struggled to get in the zone. Weights were a bit tougher than anticipated, so went conservative and didn't push it. There is always next time.
Supplement Notes:
-Not too much extra to report. I am holding onto my current body fat % even with more food intake. Weights seem to be moving in the right direction.
-I really thought by now DOMS would lower a bit, but still riding pretty high. I was sore all weekend after those deadlifts.
-Hit up a solid conditioning session on Saturday and was blown away by my work capacity. I was really killing it, but I could keep going without my heart rate hitting levels it normally would be at that workload.
bolt10
Well-known member
Week 6 Day 2- June 3:
Deadlift w/Belt Work up to x3 @9 1 Down Set
Bench Touch and Go Work up to x4 @9 1 Down Set
2ct Pause Squat Work up to x 7 @9 1 Down Set
Deadlift w/Belt:
Warm Up- 70kg x 5, 110kg x 5, 130kg x 3, 150kg x 3
170kg x 3 @7
182.5kg x 3 @8
195kg x 2 @9.5
Drop
180kg x 3 @9.5
Grip Work @ 145kg
Ok so this absolutely BLEW. My hand almost tore and the bar felt glued to the floor. It really only felt that way on the top set (otherwise I would have NOT chosen to hit that weight). I was beyond pissed, between this, Friday's deadlift mess up, and Monday's struggle with weights that shouldn't be a struggle, I almost lost it.
I laid on the ground for a good 10 minutes and decided life isn't always good, workouts won't always go as planned, but it was over so it was time to move the F(*& on.
Bench Touch and Go:
Warm Up: Bar x 10, 45kg x 10, 60kg x 5, 80kg x 4
90kg x 4 @7
95kg x 4 @8
100kg x 4 @9
Drop
95kg x 4 @9
2ct Pause Squat:
60kg x 7
110kg x 7 @7
125kg x 7 @8
140kg x 7 @9
Repeat
130kg x 7 @9.5
I read my whole notebook and don't think I've ever done 7s on these. The weight was a PR (which I really needed after how I was feeling earlier). These absolutely blew though...7 reps with 2s in the bottom made the set feel eternal.
Week 6 Day 3- June 5:
Chain Squat Work up to x3 @9 1 Down Sets
Push Press Work up to x7 @9 1 Down Set
Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
95kg x 3 @7
100kg x 3 @8
105kg x 3 @9
Drop
100kg x 3 @9
Was really going to take this slow, considering how hard squatting and deadlifting had been this week. Worked up, felt good, and hit the same top set as last week. I did a more gradual buildup so it was more work than last week.
Chain Squats:
Warm Up: Bar x 10, 60kg x 5, 100kg x 3, 100kg (Add 1 Chain) x 3, 100kg (Add 2 Chain) x 3, 120kg x 1
135kg x 3 @7
145kg x 3 @8
155kg x 3 @9
Drop
145kg x 3 @9
Been forever since I did these...but crushed them. I was super tight today, but was good by the first work set.
Push Press:
Warm Up: 40 x 5
45kg x 7 @7
50kg x 7 @8
55kg x 7 @9
Repeat
50kg x 7 @8
I've been doing some work to improve my overhead positioning (scap/thor relationship...mostly stuff from the JTS article a little while back) and did that stretch posted in Sean's log as well. Seems to be paying off...my strength here still sucks, but this was an improvement over past times with this exercise and it "feels" better.
Ok so the week started off horrible, but I've tried to regroup and things got better today with me keeping calm about it.
Another side note, total bro move, but it was real hot today so most of today's work was done shirtless...my traps and clavicle were not fans of my bars knurling. :lol:
Supplement Notes:
-These DOMS. Really, its getting repetitive, but this stuff is surpassing ArA in terms of this for me.
-I hit a little "whoosh" this week and seemed to have dropped some weight and gotten leaner. Despite upping my calories. I am upping carb intake some more as well.
-I don't run very often, but did some running for conditioning this week, and 400m and 800m work wasn't as bad as usual (still sucks). I was pretty happy with performance there.
taman6886
Well-known member
The iron giveth and the iron taketh away. We've all been there my man.Week 6 Day 2- June 3:
Deadlift w/Belt Work up to x3 @9 1 Down Set
Bench Touch and Go Work up to x4 @9 1 Down Set
2ct Pause Squat Work up to x 7 @9 1 Down Set
Deadlift w/Belt:
Warm Up- 70kg x 5, 110kg x 5, 130kg x 3, 150kg x 3
170kg x 3 @7
182.5kg x 3 @8
195kg x 2 @9.5
Drop
180kg x 3 @9.5
Grip Work @ 145kg
Ok so this absolutely BLEW. My hand almost tore and the bar felt glued to the floor. It really only felt that way on the top set (otherwise I would have NOT chosen to hit that weight). I was beyond pissed, between this, Friday's deadlift mess up, and Monday's struggle with weights that shouldn't be a struggle, I almost lost it.
I laid on the ground for a good 10 minutes and decided life isn't always good, workouts won't always go as planned, but it was over so it was time to move the F(*& on.
Bench Touch and Go:
Warm Up: Bar x 10, 45kg x 10, 60kg x 5, 80kg x 4
90kg x 4 @7
95kg x 4 @8
100kg x 4 @9
Drop
95kg x 4 @9
2ct Pause Squat:
60kg x 7
110kg x 7 @7
125kg x 7 @8
140kg x 7 @9
Repeat
130kg x 7 @9.5
I read my whole notebook and don't think I've ever done 7s on these. The weight was a PR (which I really needed after how I was feeling earlier). These absolutely blew though...7 reps with 2s in the bottom made the set feel eternal.
Week 6 Day 3- June 5:
Competition Bench Work up to x3 @9 1 Down Sets
Chain Squat Work up to x3 @9 1 Down Sets
Push Press Work up to x7 @9 1 Down Set
Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
95kg x 3 @7
100kg x 3 @8
105kg x 3 @9
Drop
100kg x 3 @9
Was really going to take this slow, considering how hard squatting and deadlifting had been this week. Worked up, felt good, and hit the same top set as last week. I did a more gradual buildup so it was more work than last week.
Chain Squats:
Warm Up: Bar x 10, 60kg x 5, 100kg x 3, 100kg (Add 1 Chain) x 3, 100kg (Add 2 Chain) x 3, 120kg x 1
135kg x 3 @7
145kg x 3 @8
155kg x 3 @9
Drop
145kg x 3 @9
Been forever since I did these...but crushed them. I was super tight today, but was good by the first work set.
Push Press:
Warm Up: 40 x 5
45kg x 7 @7
50kg x 7 @8
55kg x 7 @9
Repeat
50kg x 7 @8
I've been doing some work to improve my overhead positioning (scap/thor relationship...mostly stuff from the JTS article a little while back) and did that stretch posted in Sean's log as well. Seems to be paying off...my strength here still sucks, but this was an improvement over past times with this exercise and it "feels" better.
Ok so the week started off horrible, but I've tried to regroup and things got better today with me keeping calm about it.
Another side note, total bro move, but it was real hot today so most of today's work was done shirtless...my traps and clavicle were not fans of my bars knurling. :lol:
Supplement Notes:
-These DOMS. Really, its getting repetitive, but this stuff is surpassing ArA in terms of this for me.
-I hit a little "whoosh" this week and seemed to have dropped some weight and gotten leaner. Despite upping my calories. I am upping carb intake some more as well.
-I don't run very often, but did some running for conditioning this week, and 400m and 800m work wasn't as bad as usual (still sucks). I was pretty happy with performance there.
bolt10
Well-known member
Ya it was rough, but I ended the week well.
Week 6 Day 4- June 6:
Pin Press (Chest Level) Bench Work up to x4 @9 1 Down Set
Pendlay Row Work up to x7 @9 1 Down Set
Deficit w/ Chain:
Warm Up- 70kg x 5, 110kg x 5, Add 1 Chain x 3, Add 2 Chain x 2, 130kg x 1
140kg x 3 @7
150kg x 3 @8
160kg x 3 @9
Drop
150kg x 3 @8
Was going to take it real easy today because of the recent deadlift disasters (lol). Things felt fast, but I had this real weird not around my QL/Erector on the left side. It was real tight, but didn't seem to effect things and I actually got up close to a PR on this. Felt good and fast. I belted up the drop set because the back was tight and it honestly made it feel more like a 7ish but called it 8 anyways.
Pin Press (Chest Level) Bench :
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
90kg x 4 @7
95kg x 4 @8
100kg x 4 @9
Drop
95kg x 4 @9
Felt really good again. A whole rep more than same weight on Monday.
Pendlay Row:
40kg x 10
60kg x 7 @6.5
70kg x 7 @7.5
80kg x 7 @9
Drop
75kg x 7 @8.5
My Pendlay Rows usually suck so this was a big PR. Honestly not sure exactly where it came from.
Of course as soon as my workout ended my back feels fine and not tight at all. Sigh.
Supplement Notes:
-Ok so I mentioned I was leaning out...well now I am seeing some extra lower ab veins. Definitely dropped some body fat since the start of this. Legs are also more vascular than usual
-Today's workout I actually felt like I didn't do enough and had energy after it was over. This is something that has happened with some of my "lower volume" workout days.
Auslifter
Well-known member
great work on those deads man. iv noticed while on myo recently doing deadlifts during reverse diet, or pretty much all compounds seem to feel lighter no matter what weight you do, grip strength improvments on deads are definitely a big one, or grip on barbell rows, can tell since not using straps as much