Rocket3015
Legend
Looking Good !!!
KLEEN - STRONG BODY STRONG MIND!
- Thread starter MrKleen73
- Start date
MrKleen73
Legend
Would be awesome can you imagine our gyms combined!
Thanks Brother!!!!
No doubt. I ALMOST feel kind of guilty having them but they are just what the Dr ordered for the result I am looking for.
Thanks everyone! I am pushing on this, not a lot of weight being gained here just filling out and getting a little leaner. More shaping than anything so far.
Dead Lifts 495x2 x5 sets - Bumped up the resistance 20lbs and felt good for an RPE8
Speed Rack Pulls 375 x3 sets
[video=youtube;RuimHafck0E]https://www.youtube.com/watch?v=RuimHafck0E[/video]
Just some daily practice work with the SSB Bar
[video=youtube;V8y57pfD21Q]https://www.youtube.com/watch?v=V8y57pfD21Q[/video]
Man, this lit me up!!!! You can tell I am in pain during the rest period in between the 2nd and 3rd set. WOW!
[video=youtube;OyV60pdUZIw]https://www.youtube.com/watch?v=OyV60pdUZIw[/video]
Just some BFR Leg Extensions. It was way washed out from the overhead light so I tried black and white and thought it looked kind of cool.
[video=youtube;IHjgEC3Al1I]https://www.youtube.com/watch?v=IHjgEC3Al1I[/video]
Segansational
Well-known member
Pop tart gains!
MrKleen73
Legend
Oh I am definitely bracing. I just don't hold my breath in with my mouth. I stop the air at my diaphragm, so it doesn't really matter if my mouth is open or not. Before I go down I take a few breathes breathing into my diaphragm then brace it hard against the belt and go down for the pick up. Now when using the Cobra Grips I have to brace in the bottom so it changes it a bit. I use bare hands for my 1st and 5th work set and use the grips the other time to save my hands. The size and shape of my hands puts me in a perfect spot to rip calluses off. So I figure using the grips saves them while the 1st and 5th set keep the strength there in my grip so there is no issue with me losing grip strength.
I have noticed I need to wear my belt one hole looser for dead lifting than I do squatting to get what feels like a really good brace.
LMAO! Yep, in all honesty I am really still recomping some. Hoping to see the scale move up in the next week or so...
Had a free meal last night. Ordered some Hunan Chicken with extra chicken, a big thing of rice, 2 egg rolls and some hot and sour soup. Was very enjoyable.
Ready to hit up some heavier squats today. Really hoping that some of the practice with the bar pays off tonight. Of course the heavy weights are definitely different than the 245 I have been practicing with. We shall see how well it carries over.
MrKleen73
Legend
Thanks Hyde did just that. My weights definitely went up this outing!
SSB Squats - 155x5, 245x5, 295x3, 355x2, 385x2, 395x2, 405x2, 415x2, 425x2 - Instead of working to an RPE9 x2 and then hitting 5 sets I did up to a hard set then added each time if I felt I could to get to a 2 rep RPE9. I overshot on the 425 as that was definitely a 9.5 to 10RPE on the final rep. However that is okay because some of the other was a little below. I am defintely happy with this because my last heavy workout with it I only got 2 singles at 385 so that is up 40lbs and an extra rep! Obviously more to do with learning it than strength increase but still a SOLID IMPROVEMENT!
Here is a quick video of my top set.
[video=youtube;9sJOrZhCEgk]https://www.youtube.com/watch?v=9sJOrZhCEgk[/video]
Speed Bench - 135x6, 225x6, 225x6, 225x6 - felt good and bar started slowing just a little on that 3rd set. Shoulder felt solid.
I am definitely seeing some gains now, definition is not quite as good as a little water is being retained. Looking very full now though. I might eigh myself for zhits and giggles tomorrow just to see where I am but I feel like the extra carbs have loaded me up on glycogen.
Dma378
Legend
Also going to apply this next pull session. Just a little mental imagery or spot of focus can really aid a movement. Cool that it worked for you Chris.
MrKleen73
Legend
I can definitely see that. You notice I stayed more controlled and tight in the bottom. Also trying to keep from going ATG, my body just wants to go ATG with that bar. I guess it is the weight distribution but I have a hard time feeling out parallel and then look at the videos and am like Whoah that was deep. I think I held it together pretty well this time. Deep but not too deep. I do feel like the low bar back squat is going to feel easier after weeks of training with this bad boy. I have 2 more weeks with it and then I "THINK" we will be moving on to either High or Low bar squatting depending on how the should feels.
Next week is 5 singles at a RPE 9.5, that should be a pretty good test then the following week it is time for mid prep testing with a 3 rep max test.
MrKleen73
Legend
Looking forward to tonight, booneman77 is coming to lift with me in the garage AKA... Tucker's Torture Rack. Should be a good time getting in some heavy lifting with one of the boys from here. It is always fun to get one in with somebody from AM.
Surprisingly my weight is not really climbing right now. My body is running through all of the new calories and carbs without any issues. I keep exp[ecting some oral type gains and have to remind myself that when using oils alone especially at reasonable doses takes about 6-ish weeks for the growth to really start displaying itself. Got used to methyls pounding 10lbs on in the first 2 weeks.
Next week the ante goes up for the next 4 weeks. Doses of T. C. go up 200mg to 700mg per week and I add in MK-677, that should definitely spur some growth and strength increases. Should also help with joints and tendons with the MK-677.
Right now weight seems to stick around the 203.5-205.5, but I seem to be getting stronger. Hard to tell to much on the physique but it is not the true focus of this run. I mean I fully expect growth and improvement from the hard work but building a ton of mass or getting really ripped are not the goals. If I can stay about this body fat and add some decent size and get MUCH stronger then that is a success for me.
Oh yeah... CHOCOLATE CARAMEL, and BLUE RASPBERRY POP TARTS are off the chain!
Surprisingly my weight is not really climbing right now. My body is running through all of the new calories and carbs without any issues. I keep exp[ecting some oral type gains and have to remind myself that when using oils alone especially at reasonable doses takes about 6-ish weeks for the growth to really start displaying itself. Got used to methyls pounding 10lbs on in the first 2 weeks.
Next week the ante goes up for the next 4 weeks. Doses of T. C. go up 200mg to 700mg per week and I add in MK-677, that should definitely spur some growth and strength increases. Should also help with joints and tendons with the MK-677.
Right now weight seems to stick around the 203.5-205.5, but I seem to be getting stronger. Hard to tell to much on the physique but it is not the true focus of this run. I mean I fully expect growth and improvement from the hard work but building a ton of mass or getting really ripped are not the goals. If I can stay about this body fat and add some decent size and get MUCH stronger then that is a success for me.
Oh yeah... CHOCOLATE CARAMEL, and BLUE RASPBERRY POP TARTS are off the chain!
booneman77
Legend
Told ya on the choc/caramel! Maple bacon is still my #1 tho
Hyde
Legend
You don't necessarily need to add any weight if you think about it; the hormones will put your muscle mass where they want it and you can just focus on lifting - if you get stronger from them, they served the purpose. All the extra food they allow alone will make you so much stronger and let you recover so much better.
That's awesome Boone is coming through; always a good time to train with a buddy!
That's awesome Boone is coming through; always a good time to train with a buddy!
booneman77
Legend
Get down here next week!
MrKleen73
Legend
Yeah I didn't see the Maple Bacon but I saw Pink Lemonade that caught my attention. I may have to try that. Be like a Tart tart!
Oh I agree. I mean I would love to see some growth too, and expect some but not doing a lot of volume so not going to get a ton of mass from the cells increasing mitochondria like with a higher volume hypertophy based workout. I am just surprised how high my calories are now compared to other times I blew up on orals. I am a good 500 calories above anything I have ever kept up even when trying to grow. As long as coach likes what he is seeing in my videos and my check ins I am happy.
Right. Can't wait to lift tonight.
MrKleen73
Legend
That was my thought that theywould be awesome. They have it in the big box but it says it is a seasonal flavor so probably gone once summer is. Maybe I will grab two boxes.
booneman77
Legend
Wish you had told me, I have an unopened box at home I couldve brought down a pack to try before you buy.
Hyde
Legend
Lol Tx is a bit of a ways away unfortunately!
Pink Lemonade is my favorite flavor besides Chocolate PB for Poptarts
jimbuick
Legend
Hyde
Legend
Did I mention I have to cut water and compete next week? Lol
MrKleen73
Legend
Sounds good I am sold.
No doubt, you have to be trying something odd to mess it up.
Oh no, and here we are talking about the delicious warm gooey center and lightly toasted pastry cook just enough that the icing is crisp. That's HORRIBLE!!!!
Actually excited for you. Can't wait to hear your numbers.
So booneman77 came down and we had a great workout. He is a really cool and easy going guy and I really enjoyed lifting with him. We followed my normal routine so it was heavy bench then speed squats with the SS YOKE!
Slingshot Bench - Warmed up in about 4 sets through 275 - Work Sets 325x2, 335x2, 335x2, 340x2, 345x2 - Was actually pretty surprised with how easy these felt with each adjustment in weight. My original expectation was to hit 325-335 for 2 but when the 2nd set at 335 was easier than the first I knew I needed to push it a little bit. Boone said none of them were grinders but the last rep of the last 2 sets did slow down some. So I am happy with that. A grinder would have been an RPE10.
[video=youtube;9_3VCoT4ARQ]https://www.youtube.com/watch?v=9_3VCoT4ARQ[/video]
SSB Speed Squats - Warmed up to 205, work sets - 255x6, 295x6, 295x6 - It was funny with the 255 I was sending the bar completely into the air off my shoulders, so it was obvious I needed to move up which was a nice surprise since this was already 10lbs up from my last performance. We bumped it to 295 and it was work for sure but I still got enough speed to get some lift off of my shoulders. I was also able to find a position in the hole that was a little closer to parallel then the ATG squats that tend to happen with the SSB.
After these while Boone's legs were full I let him do a quick BFR for his quads. He really enjoyed it and man his quads filled up like balloons. It was pretty impressive to watch them fill up with each set.
Seems like yesterday was the first time that the strength increases really decided to show themselves. I am pretty excited and pleased with how things are going right now.
Dma378
Legend
I love that you benched until the sun set!! Is that a little BLS I hear? Nice addition to the vid. Hey booneman77 where's your sets bro?
MrKleen73
Legend
I wasn't going to post his unless he wants me to. Only really got one of the sets recorded but will load it up if he wants. We were having some great discussion and forgot to start the recording several times.
Dma378
Legend
I was just giving him shiit.
booneman77
Legend
There were too many plates in the way... you couldn't see anything haha
Actually, the camera shut off becuase it was embarassed for me is probably closer to reality ha.
First time I've used a slingshot - was awesome... Took a set or two to get used to it but man was it a cool toy. Thanks to MrKleen73 I got to try out the BFR bands for some leg extensions... WHOA. that all-night awkward walk like I havent ahd since my first leg day!
MrKleen73
Legend
I figured a little but just in case.
I thought you did pretty damn well myself. If you come back out next week it will be even better since you know how to use the tools now.
You have to love that mentality. It's not cheating, it's assistance, there is no game or competition going on so cheating is impossible. Only way it would be cheating is if you wore it during a raw competition. How can you cheat a training tool? I mean I don't think anyone is running around claiming a 1RM with a slingshot as their one rep max for Bench... If so they are also tools. I love it, I also can't wait to push some heavy weight again without it on.
I think a lot of people just don't understand it's benefits and uses.
MrKleen73
Legend
This weekend was one bust after another. I don't even want to get into my dead lift workout other than to say it was very unfruitful. I think the extra SSB squats have just worn my back out. I couldn't even break the weight I worked last week off of the floor. I ended up just doing 5 sets of 2 @ 455.
THEN I BLEW MY DIET!!!! Yep, I went in and had my post workout shake. After that I was only to have 1 serving carbs, protein, and fats from a meal with my family. Well family ordered Papa John's and I ate half a damn XL meat lovers pizza when I only had about 200-250 calories left in the day. I was just ravenous once I got the first bite I don't know that I spoke again until I had devoured half the pizza.
So here is my form of self punishment. You all get to see the resulting spill over from that meal and mess! LOL
I have been right around 204.4 for a while. This is the day after my madness. All the salt and extra carbs really spilled me over massively. I was 209 upon waking and about 211-212 here after 3 meals and some water. No pump or anything just food thickening me up. Even coach was like YOU HOLD A TON OF WATER!!!!
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THEN I BLEW MY DIET!!!! Yep, I went in and had my post workout shake. After that I was only to have 1 serving carbs, protein, and fats from a meal with my family. Well family ordered Papa John's and I ate half a damn XL meat lovers pizza when I only had about 200-250 calories left in the day. I was just ravenous once I got the first bite I don't know that I spoke again until I had devoured half the pizza.
So here is my form of self punishment. You all get to see the resulting spill over from that meal and mess! LOL
I have been right around 204.4 for a while. This is the day after my madness. All the salt and extra carbs really spilled me over massively. I was 209 upon waking and about 211-212 here after 3 meals and some water. No pump or anything just food thickening me up. Even coach was like YOU HOLD A TON OF WATER!!!!
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booneman77
Legend
haha oh man I know your pain... Had a bender on saturday as well (planned to drink a lot, but keep the cals controlled...) Ate at least 10 slices of pizza, about 4-5 hot dogs, bagels, cookies, nachos, burger, and enough booze for a week. Woke up sunday with sore skin and still bloated as fck today... like a belt loop more bloated. Ugh.
kenpoengineer
Well-known member
He ain't heavy, he's "fluffy"! No problem for you brother.
MrKleen73
Legend
LOL Thanks Mark, pretty much already gone.
Thanks Hyde!
No, not really a problem just a situation. Admittedly these are the best pictures from the group though. I was actually impressed with how thick and muscular I look right now. Just not happy with the water under the skin. My abs all but disappeared. They are back now, not quite as deep but back. I should be back to a balanced water level by tomorrow. Most of the excess has already come off.
This is the reality of the "situation". It is amazing how fast the body can change appearance from adding an unplanned 1000+ calories of cheat food into a day of your diet. Not a problem really because I already look more like the guy on the left, and probably spurred some growth with that influx of calories. Definitely re-lubricated some of my joints from all the sodium and water in my body now. Not complaining but also not happy that I went so far off plan. Having a reminder like this will keep me in check as well.
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Will be hitting up singles tonight on SSB Squats - pretty excited to find out about what that is going to be. I finished off with a set of 425x2 for my RPE9 last week. I am thinking of trying to start my working sets at 435 and see how that feels. If not heavy enough I will move up.
Dma378
Legend
Me either.
Dma378
Legend
Me either.
MrKleen73
Legend
Thanks! Like I said more of a situation than a problem. I love the added thickness, but I was NOT supposed to go eating like that and spilling over. It's an easy recovery and I am sure no fat was gained, However it is the first picture I have posted in a while that I would not actually call progress.
Hyde
Legend
MrKleen73
Legend
This guy was such a total douche and for some reason I couldn't get enough of that goofy show. It was like getting to watch a train wreck every week but no one ever died so you didn't feel bad for enjoying the disaster that it was. LMAO!!!! I actually thought about that when I said it was a situation. Can't hate though, those Guidos made millions off of that. Not sure what any of them are doing now but if they didn't blow the cash they have it made!!!!
lifted67
Well-known member
It was a huge guilty pleasure of mine too...always had Taco Thursdays when it was on lol.
booneman77
Legend
haha i had a group of friends who all got together for it every week as well... loved it.
Nothing makes you feel better about yourself, your life, and where it's headed than watching a group of 10 strangers just fail at every single aspect of life... All while making ridic amounts of money.
America. We are so special.
MrKleen73
Legend
Okay so here we go with a decent little update. First lets get into the workout.
SSB Squats - WU 155x8, 205x5, 245x3, 295x1, 335x1, 385x1 - Work Sets 435x1, 450x1, 450x1, 450x1, 450x1 squat video is pretty short. Very happy with how they went and the weight at which I was able to complete them at.
[video=youtube;wajbZhftNwo]https://www.youtube.com/watch?v=wajbZhftNwo[/video]
Speed Bench 230x6 x 3 sets
[video=youtube;uS_NCgqgfFU]https://www.youtube.com/watch?v=uS_NCgqgfFU[/video]
So my left shoulder joint were the clavicle meets the shoulder feels like there is some bruising on the bone or connective tissue on top of the bone, and my left trap knotted pretty bad after the workout. I could really feel the joint of the SSB Bar resting directly on the joint of my shoulder where it is hurting now. Hoping the bar bouncing during speed squats just bruised the area and it will clear up easily. I did some SMR on it with a ball last night and loosened it up a bit and have been icing it all morning. Hopefully I won't have any need to adjust my training due to it.
Now to the clean up pics. I woke up at 204.8 this morning and looking much tighter again. Pics are a little off because there was a finger print or smudge on the lens of the camera. Had to use the auto-adjust to clear up the wash out a bit so you could see any detail but looking much better.
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SSB Squats - WU 155x8, 205x5, 245x3, 295x1, 335x1, 385x1 - Work Sets 435x1, 450x1, 450x1, 450x1, 450x1 squat video is pretty short. Very happy with how they went and the weight at which I was able to complete them at.
[video=youtube;wajbZhftNwo]https://www.youtube.com/watch?v=wajbZhftNwo[/video]
Speed Bench 230x6 x 3 sets
[video=youtube;uS_NCgqgfFU]https://www.youtube.com/watch?v=uS_NCgqgfFU[/video]
So my left shoulder joint were the clavicle meets the shoulder feels like there is some bruising on the bone or connective tissue on top of the bone, and my left trap knotted pretty bad after the workout. I could really feel the joint of the SSB Bar resting directly on the joint of my shoulder where it is hurting now. Hoping the bar bouncing during speed squats just bruised the area and it will clear up easily. I did some SMR on it with a ball last night and loosened it up a bit and have been icing it all morning. Hopefully I won't have any need to adjust my training due to it.
Now to the clean up pics. I woke up at 204.8 this morning and looking much tighter again. Pics are a little off because there was a finger print or smudge on the lens of the camera. Had to use the auto-adjust to clear up the wash out a bit so you could see any detail but looking much better.
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MrKleen73
Legend
Thanks!
Hyde
Legend
How did the squats feel, technically speaking? Looks like you are bracing the lats better before you ever even unrack it, and your walkout has cleaned up nicely.
On the bench, perhaps during your next block you could discuss w coach doing 6 triples w 30-60 sec rests on speed work instead of 3 sets of 6? That way it still gets done quickly but gives you more first reps and let's you practice setup twice as much, plus speed tends to die off in later reps naturally. That helped my technique a lot so something I figured I'd share at least.
On the bench, perhaps during your next block you could discuss w coach doing 6 triples w 30-60 sec rests on speed work instead of 3 sets of 6? That way it still gets done quickly but gives you more first reps and let's you practice setup twice as much, plus speed tends to die off in later reps naturally. That helped my technique a lot so something I figured I'd share at least.
MrKleen73
Legend
The squats are feeling much better! Putting the scapula into the opposite back pocket like when benching is what I ended up doing to stay tight. Before descent I brace hard, contract my quads and glutes then begin my descent. I am also learning foot position for it so it is taking less steps to get into position. All in all they feel a lot more efficient and hitting repeated sets at 450 lets me know I am definitely getting stronger too. Pretty excited for next week when I attempt my 3 rep maxes for all of my lifts. I will be heading out to jimbuick's for that session. I will ask coach what he thinks I should start with so I don't blow my wad before getting to my max set.
This was my original thought as well. The reps are 4-6, I just end up doing 6. I will ask him what the reasoning behind the higher reps and lower set scheme is. For what I understand about speed work is specifically lower rep and a few more sets. I normally do 1-3 reps on explosive movements. I "think" he is also trying to maintain some muscular endurance with the extra reps since my training volume is so low right now to try to keep injuries at bay. I was only resting about a minute on these, as you can tell the second set is still the same song as the first set.
jimbuick
Legend
I might would consider doing 2-3 attempts per lift, like you would do in a meet.
MrKleen73
Legend
Yeah definitely, just meant what weights to start with. I don't want to tax myself with extra volume and cause a missed lift since doing 3 reps instead of one.
Shoulder and trap has improved today but still tight and tender. Going to do a more extensive warm up then try to push it as far as I can go without pain tonight.
jswain34
Well-known member
Finally found your log bro! And shît, you're calling me a beast?! 450 for 3 singles on ssb...that aint no joke man. The ssb is a real bîtch lol. Lookin swole too brotha, in for this meet prep for sure!
And I'd agree with Hyde, 6x3 is much better for speed work than 3x6, imo, for those same exact reasons as Hyde mentioned.
Btw...I'm having some issues loading the vids so i havent been able to watch to confirm my prior statement.
And I'd agree with Hyde, 6x3 is much better for speed work than 3x6, imo, for those same exact reasons as Hyde mentioned.
Btw...I'm having some issues loading the vids so i havent been able to watch to confirm my prior statement.