KLEEN - STRONG BODY STRONG MIND!

jswain34 said:
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.
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Awesome brother glad to have you in here!!!!

Yes, from everything I know and understand 6x3 would be better for specificity. I will ask him his reasoning. I forgot to the other day. It may very well change with the next training black. I do testing next week then will start the new training block after that once we have some new numbers and targets.

Oh man that is a bummer on the videos. Are you on a phone or pc? I know sometimes depending on the song playing it won't let it be played on a mobile device. Kind of stupid to me but Youtube rules. Here is a direct link maybe it has to do with the embedding...

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After much discussion with my coach he decided that if my gut was telling me I probably wouldn't be able to hit the singles today and was hurting enough to make me feel that way I would do better in the long haul resting today and just getting some blood into the area.

I have an appointment Saturday with my ART guy and he should be able to get me sorted out pretty good.
 
And Kleen, the second link wont load either. I'm on mobile though and it seems like there have been some issues with viewing pics/vids on the mobile app lately so ill try it on pc when i get on there in a bit.
 
Hyde said:
MrKleen73 this dude is just here for the Poptarts
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Oh No! I may have to go get more then!
jswain34 said:
Brown sugar cinnamon all day.
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YUM, that is definitely one of my favorites. Then out of the fruit flavors the nod goes to the Blue Raspberry to me.
jswain34 said:
And Kleen, the second link wont load either. I'm on mobile though and it seems like there have been some issues with viewing pics/vids on the mobile app lately so ill try it on pc when i get on there in a bit.
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Okay cool, looking forward to hearing what you thought of them. Oh yeah it was actually 4 singles at 450. I am very proud of that after starting out only getting singles with 335 a couple weeks ago. Learning that bar took a minute but I am getting the hang of it now. Can't wait to see what kind of carry over I get from it when I bring low bar squats back into the mix.
 
On PC now, vids loaded right up. Man, good stuff on crushing those squat singles (I see now that it was 4). They all had good speed to them.The SSB got the best of you on that 3rd one a bit, thing has a strong tendency to just crumple you over as you have probably learned. Way to come back and smash that 4th single though. It looks like you do a good job of locking your lats down on the unrack so good work there, I would just recommend trying to retract your scaps back a little harder when getting the bar situated on your shoulders. That may even help taking some of the pressure of that AC (what it sounds like is bugging you) by creating a stronger shelf with your scapulae vs just letting the weight sit over that acromioclavicular area.

I know personally that I can low bar probably 60-80lbs more than I can SSB so that should put you in a damn good place for the 220s, even better if you're gonna get down to 198 (I missed which class you're planning on competing in).
 
Looking real good in your most recent pics man. Great condition to be in for growing, getting strong, etc.
 
jswain34 said:
On PC now, vids loaded right up. Man, good stuff on crushing those squat singles (I see now that it was 4). They all had good speed to them.The SSB got the best of you on that 3rd one a bit, thing has a strong tendency to just crumple you over as you have probably learned. Way to come back and smash that 4th single though. It looks like you do a good job of locking your lats down on the unrack so good work there, I would just recommend trying to retract your scaps back a little harder when getting the bar situated on your shoulders. That may even help taking some of the pressure of that AC (what it sounds like is bugging you) by creating a stronger shelf with your scapulae vs just letting the weight sit over that acromioclavicular area.

I know personally that I can low bar probably 60-80lbs more than I can SSB so that should put you in a damn good place for the 220s, even better if you're gonna get down to 198 (I missed which class you're planning on competing in).
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I am expecting to be in the 220 weight class. Hopefully closer to the top of it by the end of this run. I have a 15lb gap to close on that now and with the current cycle I think 10-15lbs in the next 8 weeks is a reasonable expectation.

Yeah you saw that bad boy lean me over and pull me forward huh? I was surprised to finish that rep and even more surprised how well it went on the following single.

I will try retracting even harder then and see if that helps. Thanks for the assessment brother!

Cole Dreyer said:
Looking real good in your most recent pics man. Great condition to be in for growing, getting strong, etc.
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Thanks Cole! I am really trying to keep things clean (physique wise) and be right in the place where I can stay pretty lean and still make quality gains. Much appreciated!
 
jimbuick said:
We'll do some tempering on Wednesday and see if it helps you any.
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Awesome that will be a great! I am really looking forward to our session!
 
Impressive videos! I have to say, I think we're running the exact same Pandora stations. I heard ALL of those songs today.
 
I love to see all that equipment taking up the entire garage! I don't envy the heat and humidity I remember when I lived in Houston!
 
Famine said:
Impressive videos! I have to say, I think we're running the exact same Pandora stations. I heard ALL of those songs today.
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Thanks! Thats actually my own playlist on Spotify, it is a mix a lot of metal, nu metal, rap, death step, rapcore, you name it. Lots of Rob Bailey in it too! He motivates the hell out of me. It's shared on my profile if you have Spotify. I signed up through facebook so my ID should be Chris Tucker, or AKA.KLEEN
herderdude said:
This.
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I just finished eating some!
kenpoengineer said:
I love to see all that equipment taking up the entire garage! I don't envy the heat and humidity I remember when I lived in Houston!
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Yeah the heat can be brutal but I love hitting it out there. What I am not a fan of is when it is down in the 30's or below. Makes my joints ache getting started and grabbing a cold bar. I know you and Simon know all about that and have more cold days than I do for sure.

You are definitely right about the equipment taking up the whole garage. There is no mistaking, the garage is a gym first and garage / storage second. I am actually contemplating getting a small shed for the back to put the mower and other lawn care stuff that I have in the storage section of the garage.


Shoulder is still a little tender, good thing I took the day off as planned. I did a little kettle bell routing to get some blood into my legs and shoulders, and a few sets of push ups but not near failure or anything. Mostly though it was some high rep goblet squats and kettlebell halos which are great for your shoulders.
 
Starting to see some obvious gains. Weight is up to 206.6 from 204.8.

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Coach gave me the next 3 days off to rest and relax told me to just go get a pump for some nutrient partitioning and active recovery. Basically enjoy myself. We discussed my concerns with my shoulder and he feels I could use the rest both mentally and physically for recovery. So I will be nice and rested for Wednesday when I go out to jimbuick's for some testing.

My workout yesterday went pretty well but still left me questioning my dead lift strength loss since changing my form. Then I realized how much jump/plyo, explosive hinge movements, as well as some weighted carries and sled work I was doing back then. So we are discussing adding some of that in during the over reaching phase. Probably the jump / plyo anyway.

Here in a little while I am going to go to the gym for a nice little full body pump workout. Probably do some SMR and soak in the hot tub.

Oh yes I went to my ART guy and he put me through the ringer. I am sore to the touch from the work yesterday but my shoulder definitely feels looser. I have another appointment Monday, then Wednesday and Saturday of the following week. I will go in at least once a week for the rest of prep. Also going to buy a 5 pack treatment for his cryogenic chamber to remove excess inflammation once per week. GETTING IT DONE GENTLEMEN!!!!!
 
Farmers or frame holds are the way to go for carries - my grip massively improved with relatively light frame carries over this last 6 weeks. Instead of pushing weight I used extra fat handles and distance to nuke my grip and traps. I bet the frame was only 280 total. Did it every wk after pulling.

Getting used to your technique is big too, so you may just need more practice with it to grease the groove.
 
I'm with Hyde, it's probably not training related as much as it is some small neglected muscle that is holding you back. Once it develops, you'll be setting PRs.
 
Hyde said:
Farmers or frame holds are the way to go for carries - my grip massively improved with relatively light frame carries over this last 6 weeks. Instead of pushing weight I used extra fat handles and distance to nuke my grip and traps. I bet the frame was only 280 total. Did it every wk after pulling.

Getting used to your technique is big too, so you may just need more practice with it to grease the groove.
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It could definitely be something along those lines. For right now we are just adding in some explosive burpees to the end of my workouts. 5 sets of 4 resetting for each one to get maximal explosiveness from each rep.
herderdude said:
I'm with Hyde, it's probably not training related as much as it is some small neglected muscle that is holding you back. Once it develops, you'll be setting PRs.
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Yeah could be, either way I am not going to stress on it too much. As of right now it seems I am likely to squat and pull over 500, and will easily hit over 300 on bench at the meet. For my first time out that will be pretty nice. My goal was to hit at least 1300, and I think I am on mark for that for sure.

So my weight has definitely started to climb a bit. I was 208 upon rising yesterday. I should be a couple lb's lower tomorrow, and a little drier since today is a keto day. Seems things are starting to happen more quickly now. Last night I went in to the gym for some pump work to get the blood flowing. Without getting to into it I did 3 sets of 15-25 reps @ RPE7 on several comfortable movements with the Free Motion Cable machine. Just worked different angles for chest, shoulders, back, biceps, and triceps, as well as a little bit of sprinting on the stationary bike for my thighs and glutes.

Here are some pictures of the pump that followed. I woke up at 208.8 and would estimate body weight at time of pictures was 218-220 or so as I had drank a gallon of liquds during my periworkout window.

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MrKleen73 said:
Starting to see some obvious gains. Weight is up to 206.6 from 204.8.

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I would seriously give that man my wallet if he asked for it in a dark or even well lit alleyway.
 
lifted67 said:
I would seriously give that man my wallet if he asked for it in a dark or even well lit alleyway.
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Lol. Something Wicked this way comes! Looking good brother!
 
That is one Mean Looking Dude !!!
 
lifted67 said:
I would seriously give that man my wallet if he asked for it in a dark or even well lit alleyway.
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Thanks Brother!
kenpoengineer said:
Lol. Something Wicked this way comes! Looking good brother!
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Much appreciated Mark!
Rocket3015 said:
That is one Mean Looking Dude !!!
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GRRRR!!!!!

So as of this morning I am officially 208.1 after a day of keto yesterday. As of right now I am up a total of 5lbs, at least 2 of that is water, and my back and legs are filling out more. Physique is holding up well with the gains even though the MK677 at 20mg a day has started putting water on me as expected. Last time I ran it by the end of the 3 month run my lower legs held so much water you couldn't even see any veins in them and I am crazy vascular in my calves and shins. I was getting impressions of my socks all the way up my calves and puffy enough it would get indentions in it when presses into. So already expecting more of the same.

Here are some fresh out of bed still half asleep pics of me at 208.1

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Packing up now getting ready to head out to jimbuick's for our session. Will let you all know how it goes!
 
Alright guys, yesterday went really well. I always enjoy going out to workout at Jim's. He and his wife are great people and fun to be around.

I hit PR's for reps on every lift which made it a pretty sweet day.

I won't go to into all of the jumps or anything. Instead I will just mention the attempts as performed. I only did 2 attempts each, and honestly it was all that was needed since I know how my body works.

All of these videos are short just showing two attempts, not like my normal full training vids for coach.

SSB Squats - 1st attempt 428x3, 2nd attempt 437x3 - both of those are PR's for the SSB Squat - I stalled a second on the final rep of the last set and had to really push to complete it. I think had I have gone to 442 on that attempt I may have gotten it but was not going to be able to go up on another attempt.

[video=youtube;oU7eqLTuOdU]https://www.youtube.com/watch?v=oU7eqLTuOdU[/video]

Slingshot Bench - 330x3, 346x3 - again both of these are PR's - I am estimating right now I could put up 345 at about an RPE9 right now without the slingshot from how things feel.

[video=youtube;8G_qc9E2puA]https://www.youtube.com/watch?v=8G_qc9E2puA[/video]

Dead Lifts - 506x3, 528x3 - both of these are PR for reps!!! This was definitely my 3 rep max. That last rep was a fight!

[video=youtube;dtX325dvwKw]https://www.youtube.com/watch?v=dtX325dvwKw[/video]

My shoulder held up pretty well. By that i mean it was uncomfortable but functionally sound during the testing. Each set of SSB Squats caused a little more tenderness and inflammation but once moving on to Bench it felt better but still sensitive. Dead lifts REALLY pulled on the trap as it was getting inflamed from the pressure the SSB put on its insertion. However it loosened up some during warm ups.

We went to eat after and by the time we were done eating I was noticeably wincing in pain from just normal use of my arm and moving it around. I was really aching by the time I got home but 4 ibuprofen and 30 minutes later is was feeling a lot better. I iced it when I went to bed and woke up this morning and it was a ton better. That is good and makes me feel confident this is not a show stopper but I may just have to pay for the show with some serious soreness on the back end for a day or two. I will keep icing it over and over again all week and weekend.

I will be traveling to Dallas to see family this weekend and coach has graciously given me the rest of the week off from training. So my shoulder can recover before we get into the over reaching phase. I let him know I will only loosely be following my nutrition plan on this trip, that trips to Dallas are family fun. He agreed and told me to relax, eat well, enjoy myself, but don't go overboard. I will probably do a few things to get blood into the area for increased recovery, and a little nutrient partitioning at some point this weekend though.
 
Nice work yesterday! Videos all looked sharp. I really like how your deadlift is looking now. I saw your shoulders kind of lose their wedge under the bar on your second rep of your top set on bench, but you immediately corrected it on rep #3. I think you're in a great place technique wise heading into the overreach.
 
herderdude said:
Nice work yesterday! Videos all looked sharp. I really like how your deadlift is looking now. I saw your shoulders kind of lose their wedge under the bar on your second rep of your top set on bench, but you immediately corrected it on rep #3. I think you're in a great place technique wise heading into the overreach.
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Thanks, I am feeling pretty confident with those numbers, and how everything felt even with the current injuries. Everything feels locked in pretty well. Dead lifts felt great and form stayed solid even when grinding so was happy with that. There was an over rotation on the flare during lockout on that rep on bench for sure. Made for a hard 3rd rep but I was able to dig it out of the whole.
 
I need overreaching explained and I'm too lazy to google it... anyone?
 
lifted67 said:
I need overreaching explained and I'm too lazy to google it... anyone?
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One of the HMB studies that included a 2-week overreaching phase said "The primary cause of overreaching appears to be an imbalance between the training stimulus and recovery." Probably the easiest way to tell if you're actually overreaching is if your performance begins to decline (as it did during the 2 weeks in the HMB study for subjects not taking HMB). What actually constitutes overreaching is deferent for everyone, and also spends on variables besides training, such as nutrition, recovery, supplements, etc; someone eating in a surplus and getting plenty of sleep can probably do more without overreaching than someone in a severe deficit getting 4 hours of sleep a night.
 
But what is it exactly? Another term for overtraining?
 
lifted67 said:
But what is it exactly? Another term for overtraining?
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An imbalance between training stress and recovery is known as overtraining and can result in functional overreaching (FOR), nonfunctional overreaching (NFOR), and overtraining syndrome (OTS).1,2 Functional overreaching is considered a desirable component of training for elite athletes because of the relatively short recovery time (within 2 weeks) and the associated supercompensatory effect that elicits improved athletic performance.3 In contrast, recovery from NFOR may take several weeks to months and hence has a negative effect on athletes' training programs. Furthermore, recovery from OTS may take months to years and is characterized by a prolonged decrease in performance, persistent fatigue, and mood disturbances, all of which seriously compromise the competitive athlete.2,4 The incidence of NFOR and OTS has been estimated to be in the range of 5% to 60% of all athletes during their sports career.5–9 Therefore, this problem continually needs to be addressed by coaches and scientific support staff. The process of intensified training leading to FOR, NFOR, and OTS is often viewed as a continuum, and the thresholds between these 3 states are extremely narrow. Thus, athletes and coaches need accurate and reliable diagnostic tools to identify overtraining so that timely recovery interventions can be implemented to avoid the negative consequences associated with NFOR and OTS.
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Increases in training intensity and volume are typically undertaken by athletes in an attempt to enhance physical performance. However, when the balance between appropriate training stress and adequate recovery is disrupted, an abnormal training response may occur and functional overreaching (f-OR) may develop. Intensified training can then result in a Increases in training intensity and volume are typically undertaken by athletes in an attempt to enhance physical performance. However, when the balance between appropriate training stress and adequate recovery is disrupted, an abnormal training response may occur and functional overreaching (f-OR) may develop. Intensified training can then result in a decline in performance; however, when appropriate periods of recovery are provided, a ‘‘supercompensation” effect may occur with the athlete exhibiting an enhanced performance compared with baseline levels. When this ‘‘intensified training” continues, the athletes can evolve into a state of extreme OR or non-functional overreaching (nf-OR) which will lead to a stagnation or decrease in performance that will not resume for several weeks or months.
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Hmm... Maybe I should take a week off since I feel like I've been kicking my own ass for months now.
 
lifted67 said:
Hmm... Maybe I should take a week off since I feel like I've been kicking my own ass for months now.
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Overreaching is PLANNED and is something usually done over a period of one training cycle and it is planned during a peak to create, after a subsequent period of lowered volume and increased intensity, a supercompensation response on competition day. The fact that slightly excessive volume is planned in is the difference between overreaching and overtraining.

What you're referring to here is deloading (a week off is not nearly the most effective deload strategy, btw), which is usually done once every 4-6 weeks if your training is exceeding your recovery capabilities.
 
I can't rep 225 like I used to and I can't pull 405 on dead lifts anymore, I feel like balls lol....course I am dieting too though...so
 
Lots of good info there. I would say that Over reaching is basically Planned Overtraining. The idea in laymans terms is to intentionally dig a bigger hole in your recovery, then an extended planned rest after. That results in massive overcompensation by the body basically it intentionally overfills that hole you dug so that you are far less likely to dig that hole again. The result is a bigger, stronger and better performing version of you.
 
lifted67 said:
I can't rep 225 like I used to and I can't pull 405 on dead lifts anymore, I feel like balls lol....course I am dieting too though...so
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The best way to deload is take a week where you lighten up a little and chop a lot of volume but eat and sleep like you were training at full capacity, say where you only work with 75% of your normal weights for only 50-70% of normal volume. So if you bench 200 for 4 sets of 10 normally you would do 160 for 4 sets of 6. Then cut some sets or movements off your accessory work. Benching way short of failure doesn't mean it's time to be the pec deck champion, you take it easier on everything so you can unload the fatigue debt you've accumulated. You still wanna be active this week so you don't get stiff and immobile.

A planned overreach and deload can often increase a lifter's peak strength by 3-5% on competition day if done right. It's the difference between benching 300 and 315.
 
Enjoyed watching those test videos. You looked awesome! Nice gym setup as well.
 
Hyde said:
The best way to deload is take a week where you lighten up a little and chop a lot of volume but eat and sleep like you were training at full capacity, say where you only work with 75% of your normal weights for only 50-70% of normal volume. So if you bench 200 for 4 sets of 10 normally you would do 160 for 4 sets of 6. Then cut some sets or movements off your accessory work. Benching way short of failure doesn't mean it's time to be the pec deck champion, you take it easier on everything so you can unload the fatigue debt you've accumulated. You still wanna be active this week so you don't get stiff and immobile.

A planned overreach and deload can often increase a lifter's peak strength by 3-5% on competition day if done right. It's the difference between benching 300 and 315.
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This is very understandable, thank you!
 
Hyde said:
The best way to deload is take a week where you lighten up a little and chop a lot of volume but eat and sleep like you were training at full capacity, say where you only work with 75% of your normal weights for only 50-70% of normal volume. So if you bench 200 for 4 sets of 10 normally you would do 160 for 4 sets of 6. Then cut some sets or movements off your accessory work. Benching way short of failure doesn't mean it's time to be the pec deck champion, you take it easier on everything so you can unload the fatigue debt you've accumulated. You still wanna be active this week so you don't get stiff and immobile.

A planned overreach and deload can often increase a lifter's peak strength by 3-5% on competition day if done right. It's the difference between benching 300 and 315.
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Great explanation and I will take another 3-5% increase for sure.

kenpoengineer said:
Enjoyed watching those test videos. You looked awesome! Nice gym setup as well.
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Thanks Mark!!! Yeah he has a great set up there.
jimbuick said:
He's a lot smaller in person, the video adds like 50 pounds.


Thanks.
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No doubt and it does the opposite for Jim. He was huge and on the camera I somehow look bigger. Go figure... ;)

Hyde said:
Those lifts all looked great btw Kleen. You dug deep for that last rep on deadlift!
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Thanks Hyde, yes I had to really fight for that bad boy. I wasn't going to give up until I got it, it started going back down or slipped from my hands!
 
I hope everyone had a great holiday weekend. I am just now back in town and getting back to the grind. I had my relaxed weekend as I told coach was going to happen. Tried to get in plenty of extra calories and ended up looking pretty big and full. Not too much damage for a 4 day weekend.

I will be getting the 2nd half of my peaking program today. Coach was waiting for me to send him my update pics and tell him how my body is feeling before we dive back in. I just sent him all of my updates, and will have my final peaking plan this evening.

Tonight I have an ART, and cryogenic chamber session afterwards. I should feel pretty good tomorrow after that. It should pretty much push out any residual inflammation that might be hanging around from last week.

As I told coach my shoulder is MUCH improved over how it felt after testing day last week. It should after a week off. I still have a few issues but they are going to be issues until I am out of prep and can keep heavy weights off of the bruised bones. That and the trap still needs work, I will have my ART guy really get into the trap tonight when he is working on me.

Here are some pics of me after a week or relaxation and 5 days of relaxed eating. I went from 206.4 to 213.4, and held together quite well in my opinion. Filled out in a few areas, have a little extra water on me but all in all I look like a big power house. No complaints from me about where I am physique-wise now and mentally I feel great having had a break. Hoping to keep a lb or two from the surplus this weekend but we shall see what happens when everything comes off.

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Delts look very nice from the rear !!
 
Rocket3015 said:
Delts look very nice from the rear !!
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Thanks Rocket!!!!
Hyde said:
We'll have you in powerlifting shape before you know it - big and thick means PRs!
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Why yes, yes it does! I imagine I will be another lb or two heavier when the rest of the water comes off. We are at a pretty good level of body fat to set up for PR's for sure. Also curious what is going to happen to my physique when I add in some more volume after the meet. Right now all lbm gains are basically muscular tissue, and not just increased volume due to more sarcoplasmn and mitochondria. Curious what those thicker muscle fibers will look like once the volume comes back into play. If nothing else I should look a bit denser than before.
 
And the strength increases you build now will directly facilitate the use of heavier weights when you return to focused hypertrophy work. Stronger muscles allow bigger muscles, and vice versa.
 
Hyde said:
And the strength increases you build now will directly facilitate the use of heavier weights when you return to focused hypertrophy work. Stronger muscles allow bigger muscles, and vice versa.
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It's a beautiful cycle isn't it?
 
That's awesome you can get and a cryo chamber.
 
I got my peaking protocol or the outline. It could change depending on feedback. Lots of heavy weight to be used over the next 5 weeks!!! The split is the same as before but a more sets of each movement at low reps and high RPE.

I will be combining my heavy squats and bench today instead of doing the speed work. Should make for a challenging workout.
 
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