RTS, carb cycling + IIFYM and a quest for a 1200 total

tyga tyga said:
CYCLE III RTS "3's week" Competition squat 295x3 @8 310x3 @9 285x3 @8 7% fatigue 285x3 @8.5 285x3 @9 Competition bench 240x3 @8 250x3 @9 230x3 @8 7% fatigue 230x3 @8 230x3 @9 Feet up bench 205x5 @9 195x5 @8 7% fatigue 195x5 @9 Reverse pec deck 3 sets -superset w/ face pull 3 sets Oblique crunches 2 sets -superset w/ ab roll outs 2 sets Leg raises 1 set of 20 No cardio today. This week is volume week since the fatigue drop is 6-9%.. This is where the gains will be made.
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Solid man. Numbers are strong as usual!
 
Nice work there! Set of 3 at 250 on bench is great. Especially after all the work before it. I'm not sure how you get the sets of 3 at 230 after that though. Great stamina. How much rest between sets?
 
MARK_ said:
Nice work there! Set of 3 at 250 on bench is great. Especially after all the work before it. I'm not sure how you get the sets of 3 at 230 after that though. Great stamina. How much rest between sets?
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thanks. Usually two minutes tops.
 
tyga tyga said:
thanks. Usually two minutes tops.
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hey, that's great. I've got to reset 1 rep max' tomorrow. I'm thinking of increasing my carbs today to see if it will help tomorrow.
 
CYCLE III
RTS
"3s week"

Competition deads
365x3 @8
390x3 @9
365x3 @8 7% fatigue
365x3 @8
365x3 @9

Front squat
135x5 @8
185x5 @9
175x5 @9 6% fatigue

2 board press
265x4 @9
250x4 @8 6% fatigue
250x4 @8
250x4 @9

Db rear delt 4 sets superset w/bb curl 4 sets

16 min HITT 30sec sprint 30sec walk

Today, tomorrow and Friday is all low carb days. 140g or less. Reason being, we've got a wedding Saturday and we're leaving town Friday around 330. I imagine I'll only be able to control what I'm eating to a certain degree.. So trying to do some what of a proactive control lol

Saturday, I should be getting some training in with Hyde as well
 
Another great workout. What does the boards help with? Did you have your work meeting? The increased calories may have helped me. Increased bench 10lbs, squat 20lbs (2x's even), deadlift 15lbs. Thanks for pointing me to Sheiko training:)
 
MARK_ said:
Another great workout. What does the boards help with? Did you have your work meeting? The increased calories may have helped me. Increased bench 10lbs, squat 20lbs (2x's even), deadlift 15lbs. Thanks for pointing me to Sheiko training:)
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my weakest rage of motion is about 4in off my chest. With the bench block (2 board) I'm working that range of motion so it won't be my "weak spot" any more. I'm strong and fast off my chest.. Not so much when I get to four inches or so lol

The meeting got pushed a few weeks back. Basically it's mine, I just want to make sure it's for me. Go over a few details and what not. And, decide if I actually want the position...

I saw the increases on your lifts in your log! Nice job bud!
 
tyga tyga said:
my weakest rage of motion is about 4in off my chest. With the bench block (2 board) I'm working that range of motion so it won't be my "weak spot" any more. I'm strong and fast off my chest.. Not so much when I get to four inches or so lol The meeting got pushed a few weeks back. Basically it's mine, I just want to make sure it's for me. Go over a few details and what not. And, decide if I actually want the position... I saw the increases on your lifts in your log! Nice job bud!
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Ok, I thought that was the case with the boards. I have never used them. It might be in this Sheiko plan though. Cool on the new job. Seems like a wise thing to be sure it's for you. Many would just jump at the pay increase. Thanks :) Have a great day!
 
Tyga, as long as we're on the subject of boards, when is a good time to look into different strategies to increase your bench? I keep making progress with squat and DL, but bench is starting to stall. I'm using 5x5 but last couple of weeks have not been able to get that 5th rep in. Any advice would be appreciated.
 
peter01 said:
Tyga, as long as we're on the subject of boards, when is a good time to look into different strategies to increase your bench? I keep making progress with squat and DL, but bench is starting to stall. I'm using 5x5 but last couple of weeks have not been able to get that 5th rep in. Any advice would be appreciated.
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if you've stalled on bench there is a few things you can do.

1) look into your set-up, make sure it's optimal
2) more volume, less intensity or vice versa
3) load drops (% drops)
4) board presses for weakest range of motion
5) incorporate bands/chains
6) "deload"
bolt10 may have more or better suggestions.
 
I'd look for a different program than 5x5 first. You can only make straight linear progress on something like that for so long.
 
CYCLE III
RTS

2ct belt less pause squats
245x4 @8
260x4 @9 - knee I had ACL/MCL and LCL surgery on started aching and had a pretty good amount of pain in it
240x4 @9 7% fatigue & knee was still hurting, so I cut it

3- board press
265x5 @8
275x5 @9
255x5 @8 7% fatigue
255x5 @8
255x5 @8
255x5 @9

Seated OHP
95x10 @8
115x10 @9
95x10 @9

3-0-3 tricep press downs
4 sets

Seated CG row
4 sets of ten

12 min HITT 30sec sprint 30sec walk

So, I'll never get a deep tissue then workout again. He really focused on my delts and pecs and that made my shoulders real "loopy"

Im scheduling a MFR session in a few weeks. I'm going to get these issues fixed! I can only do so much on my own to help correct my scapula and rolled shoulders.
 
This doesn't look to appealing but, it was fire.

Macros
Fat-9
Cho-18
Pro-45
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Joseph's low carb pita
125g tuna
Shallot
Lemon juice
Hotsauce
Parsley
Pickle
Low fat mayo
Salt/pepper
FF cheddar & Swiss cheese
Thick slices tomato
 
tyga tyga said:
This doesn't look to appealing but, it was fire. Macros Fat-9 Cho-18 Pro-45 <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=115579"/> Joseph's low carb pita 125g tuna Shallot Lemon juice Hotsauce Parsley Pickle Low fat mayo Salt/pepper FF cheddar & Swiss cheese Thick slices tomato
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That actually looks awesome to me ha. I had 4 cans of tuna tonight for dinner. Was in the mood
 
booneman77 said:
That actually looks awesome to me ha. I had 4 cans of tuna tonight for dinner. Was in the mood
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Agreed! That looks pretty good to me.
I need to get more creative with my meals. I have always ate pretty plain because it makes it easier to track my macros.
 
jdg76 said:
Agreed! That looks pretty good to me. I need to get more creative with my meals. I have always ate pretty plain because it makes it easier to track my macros.
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guilty as well
 
tyga tyga said:
if you've stalled on bench there is a few things you can do.

1) look into your set-up, make sure it's optimal
2) more volume, less intensity or vice versa
3) load drops (% drops)
4) board presses for weakest range of motion
5) incorporate bands/chains
6) "deload"
bolt10 may have more or better suggestions.
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Thanks brosef. I'll look into these.
 
bolt10 said:
I'd look for a different program than 5x5 first. You can only make straight linear progress on something like that for so long.
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Agree. I was following 5-3-1 for quite some time but the progress was too slow. I switched to 5x5 with the intention of finding my near max. Looks like I set my DL and squat too low compared to my bench.
 
tyga tyga said:
This doesn't look to appealing but, it was fire.

Macros
Fat-9
Cho-18
Pro-45
Invalid Link Removed

Joseph's low carb pita
125g tuna
Shallot
Lemon juice
Hotsauce
Parsley
Pickle
Low fat mayo
Salt/pepper
FF cheddar & Swiss cheese
Thick slices tomato
Click to expand...
Dude that looks good. May have to start following recipes around here ...
 
peter01 said:
Agree. I was following 5-3-1 for quite some time but the progress was too slow. I switched to 5x5 with the intention of finding my near max. Looks like I set my DL and squat too low compared to my bench.
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Yeah, the progress was too slow....except now you've stalled. So you've got NO progress. Not saying what you did was wrong (no use wasting months on end) but now that you've established a block it's time to go back to undulating your loading patterns for bench. Could be the perfect time to go back to 5/3/1 for your bench.

Adding a 2nd bench day/wk for a bit really helped dig me out of a hole. Ran a 6wk Cube Predator cycle and it was a blast. Tried to run another and bicep tendinitis flaired up pretty bad, then a pec strain in wk9 - it flat out works if you really train hard, but I'd take a break after the 6wk wave.

Check this out: Invalid Link Removed
 
Had this
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7oz sirloin
Wood grilled shrimp
Asparagus
Mashed potatoes

And followed it up with two Bavarian filled donuts

Tomorrows session should go well lol
 
CYCLE III
RTS

2in deficit deads belt less
315x5 @8
355x5 @9
325x5 @8 8% fatigue
325x5 @9

Db incline
65,85
90x10
100x7 @9 - top set, cut it here

Hyper extensions sets of 12
2 sets bw
2 sets w/25lb plate

Crap I threw in
Lat pull downs
Dips
Face pulls

Went to this gym in the lou called "eagle gym". Little hole in the wall. Met up with anabolicminds Hyde and we hit some movements together. The gym was very similar to the one I train in, a little more worn than mine but similar lol it was a dope atmosphere to be in.. Met one of hydes buddies too, dude was laid back.. Pretty chill.

Anyhow, it was a good session.
 
Wish you could have met some a few of the others that train there, but everyone was at the Arnold lol. It was an enjoyable session though. Remember,

"Education is important, but big biceps are importanter - show 'em you're right!"

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Hyde said:
Wish you could have met some a few of the others that train there, but everyone was at the Arnold lol. It was an enjoyable session though. Remember, "Education is important, but big biceps are importanter - show 'em you're right!" <img src="http://anabolicminds.com/forum/attachment.php?attachmentid=115662"/>
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Lolz

I'm an atlas man!
 
CYCLE III
RTS
"fours"

Competition squat
135,205,225
275x4 @7.5
300x4 @9
285x4 @8.5 6% fatigue
285x4 @9

Competition bench
135,185,225
235x4 @8
250x4 @9
235x4 @8.5 6% fatigue
235x4 @9

Feet up bench - repeats
185x10
205x8 @8
205x8 @9

Db rear delt superset with face pulls for some added work. Didn't hit any cardio, had to see my grandpa at my parents today. He had to put his dog down today :( he had her for seven years. I've only witnessed my grandpa cry once in my life, and that was when my grandma passed away. But, tonight he was crying.. A good amount. That broke my heart :/

For dinner tonight I made homemade sushi rolls. First one was some heat, second one made me want to puke lol

First roll-
Seaweed sheet
1 cup rice
50g FF cream cheese
100g imitation crab leg meat
Celery thinly chopped

Second roll-
Seaweed sheet
1/2c rice
50g FF cream cheese
50g avocado
90g smoked salmon
 
MARK_ said:
Another great workout. What does the boards help with? Did you have your work meeting? The increased calories may have helped me. Increased bench 10lbs, squat 20lbs (2x's even), deadlift 15lbs. Thanks for pointing me to Sheiko training:)
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board press helps with the ******* on bench
idk why lock out is censored lol
 
Don't know why I wasn't in on this. Keep killing it!
 
This program looks really good for you everything keeps getting more impressive. Your gonna kill your next comp
 
tyga tyga said:
that confused me as well. I'm assuming it's because of lock out supplements website
All good. Btw, from your video in the log with your brother.. Your family might be the next lillibridges?
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Lol, thanks buddy. You're gonna have to step into being the next Tom Kallas! We're lucky to be blessed with good frames and we're both very cerebral lifters who've been at it for a long time. I still have his first meet attempt sheet, he went 190/135/275 lol.
 
herderdude said:
Lol, thanks buddy. You're gonna have to step into being the next Tom Kallas! We're lucky to be blessed with good frames and we're both very cerebral lifters who've been at it for a long time. I still have his first meet attempt sheet, he went 190/135/275 lol.
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man, kallas is a beast. I do want to eventually grow into the 165lb class. Just not yet lol if I can total a 1200-1250 in the 148lb I'll move up 8)
 
tyga tyga said:
man, kallas is a beast. I do want to eventually grow into the 165lb class. Just not yet lol if I can total a 1200-1250 in the 148lb I'll move up 8)
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Hey man, move up when you can't make weight, that's always a safe one.
 
Figure I'll layout what I ate today just to give you all an idea. Remember I track macros alone, not a "clean" eater.

Breakfast
Protein waffles made of coconut flour w/country rich lite syrup

Lunch
1 cup rice
130g chicken w/peanut satay sauce

Snack
Protein granola

Dinner
Pita pocket
100g egg
FF cheese
Turkey sausage

Snack
Garlic & vegetable noodle soup
100g shrimp

Snack II
124g Edy's no sugar added fudge tracks ice cream

Pre bed snack
227g FF greek yogurt
16g chocolate chips
10g caramel sea salt syrup
12g choco PB2
 
tyga tyga said:
Figure I'll layout what I ate today just to give you all an idea. Remember I track macros alone, not a "clean" eater. Breakfast Protein waffles made of coconut flour w/country rich lite syrup Lunch 1 cup rice 130g chicken w/peanut satay sauce Snack Protein granola Dinner Pita pocket 100g egg FF cheese Turkey sausage Snack Garlic & vegetable noodle soup 100g shrimp Snack II 124g Edy's no sugar added fudge tracks ice cream Pre bed snack 227g FF greek yogurt 16g chocolate chips 10g caramel sea salt syrup 12g choco PB2
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That looks like a nice day of eating to me and it seems to work nicely for you. Have a great day!
 
I'm trying to iron out what my next natty cycle. Here's my thoughts;

Nitramine (for the TMG and puhmpZ)
Magnitropin 12 weeks (3caps 2x daily)
Alphadex 8 weeks (1 cap pre bed)
Amentomax 12 weeks (2 caps pre workout)
Creatine HCL

What would you all add if anything?
 
tyga tyga said:
I'm trying to iron out what my next natty cycle. Here's my thoughts; Nitramine (for the TMG and puhmpZ) Magnitropin 12 weeks (3caps 2x daily) Alphadex 8 weeks (1 cap pre bed) Amentomax 12 weeks (2 caps pre workout) Creatine HCL What would you all add if anything?
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I would swap the magnitropin for water and then send the magnitropin to me... Just a thought ;)

Maybe some forskolin? What's the goal here, strength/size/best of both?
 
booneman77 said:
I would swap the magnitropin for water and then send the magnitropin to me... Just a thought ;) Maybe some forskolin? What's the goal here, strength/size/best of both?
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deal. I'll sub water in 8)

I'd like to continue to lean out and either maintain strength or gain some. Obviously the latter would be ideal lol

nicksox15 said:
I like the recommendation of forskolin, would play very nicely with that stack
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Yah, forskolin is an option. I may toss that dude in
 
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