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Road to Recovery and competing...again.

Doing the bulk of your work on the box and then adding a couple sets of 2-3 after EVERY WEEK will keep you from squatting deep while retaining your ability to free squat. This definitely engrains a depth to start preparing for the reversal while not letting you get away from being able to do a free squat - so when the time comes, you can squat heavy free because you haven’t gotten reliant on ONLY using the box.

Example for main work)
Boxsquat 3x5 @ whatever
then
Squat 2x2 @ 80% of what you just hit to groove squat
 
tyga tyga said:
I guess my bench isn’t horrid, I managed to press 255 for a paused single @154lb last block.

My deads tho
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im a bench turd ha... best ever was like 255 @ 180 or so... I havent progressed on it (and usually regress by 30+lb every time I cut down) in literally like 8 years... meanwhile squat and dead I've gone up by leaps and bounds with good programming over the years
 
booneman77 said:
im a bench turd ha... best ever was like 255 @ 180 or so... I havent progressed on it (and usually regress by 30+lb every time I cut down) in literally like 8 years... meanwhile squat and dead I've gone up by leaps and bounds with good programming over the years
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Yeah, my bench is pretty much garbo imo lol squat and dead are the only thing I care about improving lol but, I’ve been somewhat stagnant for some time :/

How’s your back holding up with creeping death?
 
W1D2 Upper

AM Bodyweight -152

Brisk walk w/1% grade @4mph for 10min

Pelvic adjustment, bear crawl variations, rolling planks w/holds R-C-L and hip air planes

Feet up bench (pause first rep)
185x3x4r
185x7 + set

T-Bar row
70x3x4r
70x7 + set
*focused on muscle contraction at peak

Rear delt swings
20lb x30,20,12

Face pulls
40x3x12

Stir the pots
3x12
*these dudes are tough if you haven’t been doing them regularly. Also, they torch your entire core.

I don’t know why my plus sets are identical (rep wise) with both my movements? Monday I got eight reps for both movements and today, seven. Maybe I have the number in my head from the last movement and I’m quitting there? Idk. I don’t feel like that’s it but it’s odd none the less lol

Be easy
God bless!
 
tyga tyga said:
Yeah, my bench is pretty much garbo imo lol squat and dead are the only thing I care about improving lol but, I’ve been somewhat stagnant for some time :/

How’s your back holding up with creeping death?
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I've only made it through the first week of workouts (did week 1 2x becuase i was in daytona last weekend and knew i was going to be just drinking and not at the gym so I just did the first week's days as a feeler for weights/reps/comfort) but so far it's been wonderful... the only move that scared me so far was squats but like I said they were 3 second negatives and full second pause version so dropping the weight to almost nothing was a necessity... legs were on fire but core was easily up to the task of 185x6... my first real go with tempo so I'm pretty excited
 
booneman77 said:
I've only made it through the first week of workouts (did week 1 2x becuase i was in daytona last weekend and knew i was going to be just drinking and not at the gym so I just did the first week's days as a feeler for weights/reps/comfort) but so far it's been wonderful... the only move that scared me so far was squats but like I said they were 3 second negatives and full second pause version so dropping the weight to almost nothing was a necessity... legs were on fire but core was easily up to the task of 185x6... my first real go with tempo so I'm pretty excited
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Legs are my strong point...Everything else, not so good.
 
DemntedCowboy said:
Legs are my strong point...Everything else, not so good.
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this becomes so much more of an endurance type move... its crazy that 185 could even seem "hard" unless you;re talking 20+ reps but man, all that slow motion and focus on keeping every muscle in your body extra tight leads to some serious hurt! My abs and hips were actually really tired too
 
DemntedCowboy said:
Legs are my strong point...Everything else, not so good.
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I can relate. My dead use to be my strong point... mmm now not so much.
booneman77 said:
this becomes so much more of an endurance type move... its crazy that 185 could even seem "hard" unless you;re talking 20+ reps but man, all that slow motion and focus on keeping every muscle in your body extra tight leads to some serious hurt! My abs and hips were actually really tired too
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So much more taxing once you add a time variable lol my glute/hams and quads are sore from Monday lol I haven’t bb hip thrusted in some time but during the mesos they were programmed in, I don’t recall having much of any lumbar/SIJ issues. Probably need to add in direct glute med work as well.

For reference I’m good for a squat single of 345, but the tempos of 185x3x4r we HEAVY
 
jtmass said:
Tempos vs Regular reps. Which one is better for muscle building?
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You already know the answer to this, my man. TUT is king for muscle. If you wanted to be as powerful as possible, you would lift as fast as possible, of course.

You can build muscle with strength training and you can build strength by bodybuilding, of course.
 
Hyde said:
You already know the answer to this, my man. TUT is king for muscle. If you wanted to be as powerful as possible, you would lift as fast as possible, of course.

You can build muscle with strength training and you can build strength by bodybuilding, of course.
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Never tried TUT. And I don’t see all these bodybuilders doing TUT and they are mighty. So, why TUT. How advantageous is it vs just normal reps. Basically our muscles grow when they Hypertrophy. Does it really matter what method is used if we can get the desired result using either. I am not sure if we can conclude TUT is king.
 
Resolve10 said:
I don’t think this is the kind of thing you can make a certain yes or no on. A lot of factors will go into it.



TUT will come into it yes but I don’t think that should be the end all of the discussion. It’s going to depend on many other factors including load, total volume, etc. Theoretically if you normalized the TUT between the two they may be closer? Just thinking out loud as practically speaking people will either have lower the load or reps to hit similar time under tension with squats versus some pause or tempo variations.

I think both would serve well when programmed right and would probably agree (if I’m reading you correctly) that more tempo styled squats would be beneficial if pure hypertrophy was the goal.


I also feel it is something trainable too. When I first started pause work it is brutal, but I looked back and on a previous training cycle I was hitting 300lbs for 8 at 2 second pause at parallel. Still not close to my best 8 rep normal, but it improves over time as well.
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You just stated obvious fundamentals: of course if the entire loading is equal you could expect an equal stimulus. Yes you can get stronger with either, like I said. You are over complicating the matter.

Tempo work is geared towards muscular development in the given lift to a greater degree than just completing the lift as forcefully and quickly as possible, which affects fiber types differently and more biased towards neural pattern development.
 
jtmass said:
Never tried TUT. And I don’t see all these bodybuilders doing TUT and they are mighty. So, why TUT. How advantageous is it vs just normal reps. Basically our muscles grow when they Hypertrophy. Does it really matter what method is used if we can get the desired result using either. I am not sure if we can conclude TUT is king.
Click to expand...

If you haven’t seen bodybuilders employing tempo work to build muscle then I don’t know what to tell you aside from grab an issue of Muscular Development. Every bro in there is worried about how slow he curls.

I don’t do tempo work because I hate it and don’t give AF about bodybuilding. I don’t need to accrue excess muscle tissue beyond the fibers responsible for maximal strength.

You cannot ask me to define your goals, but you appear to be speaking in absolutes. Everyone who lifts isn’t just trying to develop as much overall muscle mass as possible. Compromises are usually made.
 
I’m only using tempo work for my squat to avoid re-injury and engrain proper movement mechanics. I’ve never trained tempo movements for squat/bench long enough to notice any significant growth.

Traditional loading/ramping intensity and undulating reps I followed for years and have some decent legs, so from an anecdotal standpoint traditional rep work has worked for me.
 
Hyde said:
If you haven’t seen bodybuilders employing tempo work to build muscle then I don’t know what to tell you aside from grab an issue of Muscular Development. Every bro in there is worried about how slow he curls.

I don’t do tempo work because I hate it and don’t give AF about bodybuilding. I don’t need to accrue excess muscle tissue beyond the fibers responsible for maximal strength.

You cannot ask me to define your goals, but you appear to be speaking in absolutes. Everyone who lifts isn’t just trying to develop as much overall muscle mass as possible. Compromises are usually made.
Click to expand...

We don’t have the luxury of getting Bodybuilding Magazines here. The reason I brought it up is, just did some reading and basically what I got out of it is, it promotes Hypertrophy. Well, we can achieve muscle Hypertrophy without TUT. End of the day it’s about activating and stressing out the muscle fibre involved.

Anyway, back to butt.
 
jtmass said:
We don’t have the luxury of getting Bodybuilding Magazines here. The reason I brought it up is, just did some reading and basically what I got out of it is, it promotes Hypertrophy. Well, we can achieve muscle Hypertrophy without TUT. End of the day it’s about activating and stressing out the muscle fibre involved.

Anyway, back to butt.
Click to expand...

I agree completely
 
another factor is the particular muscle and more specifically the type of fibers that its made of... which can be unique (to an extent) person to person... some could get far bigger than others with specific types of training while another person sees minimal size.

also.... boob guy (.)(.) ;)
 
I've never understood TUT and the BIG 3...I get it for isolation purposes on other lifts...I just think pausing at sticking points and focusing on explosiveness will always yield better results in terms of strength, rather than focusing eccentric/concentric during any of the variations....but you'll also never see me in an open dialogue about muscle fibers, etc....way too lazy to learn about sciency stuff...mee ownlee intenshun iz 2 peek up mo' hehvee-erh tingz dis yeer, den lazt yeer.
 
Yomo said:
I've never understood TUT and the BIG 3...I get it for isolation purposes on other lifts...I just think pausing at sticking points and focusing on explosiveness will always yield better results in terms of strength, rather than focusing eccentric/concentric during any of the variations....but you'll also never see me in an open dialogue about muscle fibers, etc....way too lazy to learn about sciency stuff...mee ownlee intenshun iz 2 peek up mo' hehvee-erh tingz dis yeer, den lazt yeer.
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Definitely. But the question posed was TUT better for strength or muscle. I am not going to use it for anything beyond Calf Raises lol
 
TUT itself is not really about strength. More of a hypertrophy and muscular endurance thing. It is a nice way to achieve failure with a lighter weight also. A lot of times the real benefit of TUT has more to do with the eccentric portion of the lift being performed in a deliberate enough manner to increase the muscle damage caused. The negative portion of the movement causes far more damage than the concentric, or an isometric contraction does. This signals for a super compensation effect and the body builds a bigger and stronger muscle fiber.

However unless overloading the negative portion of the movement TUT is not going to drive much of a strength increase. So TUT has it's place just not so much in the quest for strength specifically.
 
Yomo said:
...mee ownlee intenshun iz 2 peek up mo' hehvee-erh tingz dis yeer, den lazt yeer.
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Hearddddd that
Hyde said:
Definitely. But the question posed was TUT better for strength or muscle. I am not going to use it for anything beyond Calf Raises lol
Click to expand...
???
MrKleen73 said:
TUT itself is not really about strength. More of a hypertrophy and muscular endurance thing. It is a nice way to achieve failure with a lighter weight also. A lot of times the real benefit of TUT has more to do with the eccentric portion of the lift being performed in a deliberate enough manner to increase the muscle damage caused. The negative portion of the movement causes far more damage than the concentric, or an isometric contraction does. This signals for a super compensation effect and the body builds a bigger and stronger muscle fiber.

However unless overloading the negative portion of the movement TUT is not going to drive much of a strength increase. So TUT has it's place just not so much in the quest for strength specifically.
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Yeah, I’m not using the movement to directly increase my squat, I’m using it specifically to grease dat der movement/motor pattern and decrease the risk of injury while getting some stimulus with a lighter load. If I had to choose a supplemental movement, it would be front squats or pauses.
 
Hyde said:
Definitely. But the question posed was TUT better for strength or muscle. I am not going to use it for anything beyond Calf Raises lol
Click to expand...

Was just a blanket statement, unrelated to the question...I see tempo style training pop up fairly frequently in routines online, and have never understood the benefit, injuries aside.
 
W1D3

Pelvic adjustment
Brisk walk @2% grade and 3.8mph

Rolling planks L-C-R-C 30sec holds x3
Bear crawl variations x3

Front squat
155x3x4r
155x9 +set

Trap bar deadlift
275x3x4r
275x8 + set

Pallof press
3 sets of 12

Tonight went well but I hate that I forgot to do my hip air planes.. need to get into the habit to negate SI aggravation. Found out I have to widen my stance (more than my conventional pull stance ) with the trap bar but my wide stance made me feel strong with the movement, kind of excited to see where my plus set ends in five weeks.

Cheat meal tonight and upper day tomorrow

Be easy
God bless!
 
W1D4

Brisk walk @3.5mph
No prehab work will do it mid afternoon

Rear delt swings
30-20-20 x2

Incline bench
155x3x4r
155x10 + set

Wide grip pull up
Bw x 3x5r
Bw x10 + set

Incline db tri ext
20,20,25 x12-15r

Db curl
20,25,25 x12-15r

That’s it. Tonight I’ll do my McGill curl ups, side planks and bear crawl variations w/ three sets of the ab wheel after.

On to the next one!

Be easy
God bless
 
Didn’t want to bog your thread down with my photo jtmass but thee ol’ quad measure Invalid Link Removed
 
Hyde said:
What was the cheat meal? How did it go with your gut comfort?
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Was a mom and pop deli joint lol

Foot long turkey on rye with lettuce, extra tomato add bacon.... that was it. So, I didn’t really push the GI. But, Im going to start adding different foods this week, slowly.
 
jtmass said:
Haha.. no competition dude.. Coz, you will throw me out on upper body measurements.
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Lol no I know it’s no competition, I’m just having fun lol however, my goal now is to catch you on quad size
 
I didn’t get to eat before church today so I missed my breakfast. Went to my lunch meal which was 1.25c jasmine rice with these stuffed chicken sausages ~ (I highly recommend these if you have an ALDI around you! They’re “everything” free: nitrate, gluten, gmo - you get it.) and the macros are

Per link (I ate two, they’re sliced down the middle)
Fat-9
Cho-6
Protein-15g

Invalid Link Removed
These are spinach and feta stuffed, they have a few variations of these.
 
^had them, these sausages are awesome & convenient. The red pepper ones and honey habanero are bangin’ too.
 
Hyde said:
^had them, these sausages are awesome & convenient. The red pepper ones and honey habanero are bangin’ too.
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Those both sound like a heap of trouble for this guys GI lol But I’ve had the tomato basil ones and they’re .
 
W2D1

Pelvic adjustment
Warm ups-
10min Brisk walk 0.5% grade 4mph
Rolling planks R-C-L-C 30sec holds
Bear crawl/static hold variations

Bb hip thrust
220x3x4r
220x8 + set w/1 RIR

Tempo squat (3-1-1) *eccentric/pause/concentric*
185x3x4r
185x10 +set w/1 RIR

Db curl/hammer curl
Rope tricep ext

So, I added 5lb to my bb hip thrust and kept my squat tempo weight the same. I’ll more than likely increase one movement per training day and the following week up the weight on the movement I didn’t the prior week (rotate load increases).

Today felt really good but seriously the tempos are crap lol counting “three Mississippi” pause and a one count is garbo. But, imma ride it out.

Invalid Link Removed
 
tyga tyga said:
W2D1

Pelvic adjustment
Warm ups-
10min Brisk walk 0.5% grade 4mph
Rolling planks R-C-L-C 30sec holds
Bear crawl/static hold variations

Bb hip thrust
220x3x4r
220x8 + set w/1 RIR

Tempo squat (3-1-1) *eccentric/pause/concentric*
185x3x4r
185x10 +set w/1 RIR

Db curl/hammer curl
Rope tricep ext

So, I added 5lb to my bb hip thrust and kept my squat tempo weight the same. I’ll more than likely increase one movement per training day and the following week up the weight on the movement I didn’t the prior week (rotate load increases).

Today felt really good but seriously the tempos are crap lol counting “three Mississippi” pause and a one count is garbo. But, imma ride it out.

Invalid Link Removed
Click to expand...
Looking great brother
 
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