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No point in quitting, were all gonna die.

October 23th 2022
HB squat & Deadlift training | week 4/12 session 1/2.


Lateral raises 2 X 15 X 33lbs
Cable tricep extension super set with Cable biceps curls 3 X 8/8 X "60"/"60"
Rope tricep extension super set with cable biceps curl 2 x 20/20 x "30"/"30"
High bar beltless squat 5 X 3 X 315lbs
Deadlift 4 X 5 X 365lbs
Thick & Wide grip pulldown 3x15 X "74"
Kettlebell swings 1 X 50 X 40lbs
Back extensions 2 X 20 X 88lbs
Leg extension 0-5-3 tempo 2 X 8 X "32"
Leg curls 0-5-3 tempo 2 X 8 X "24"
Calf raises w/10kg sandbag 1 X 100
Plank 2 sets, side plank 1 set, birdogs, light stretching
Cycling low intensity 5min


Good training session, weights took 90min and stretching+cardio took 20min.
Decreased deadlift volume by 1 set, it's not hard by any means but 5x5 twice per week is counter productive for my goal of reforming technique because it still builds fatigue (especially after hb beltless atg squats).
Took 20mg anavar pre training, first dose for weeks 4,5,6.
 
Something I didn’t learn til recently is that Anavar is uniquely similar to Tren, albeit weaker, in that it exerts an anti-catabolic effect aside from the typical anabolic signaling for increased protein synthesis. Which makes it, like Tren, especially useful for maintaining lean mass in your deficit.

So if you happen to increase the dosage (or if you are already using at least 2 pills/tabs), you could consider splitting your administrations into 2x day on days you’re in a deficit, due to Var’s half-life.
 
October 25th 2022
Upper body pump session - Wk 4/12


Cable t-bar row 30*66lbs, 20*88lbs
Machine chest press 2*20*88lbs
DB lateral raises 1*50*18lbs
45lbs plate front raises 2*12
KB side bend 1*15*44lbs


Light 10min workout to work on those things i don't work at my main workouts (chest and front delts).
Next week will be a more serious workout, 1st wk at university and Tuesdays and Wednesdays are heavy (8am till 7pm).
No cardio because i do a lot more walking daily (5km uphill with a heavy back pack 5 times a week).
 
October 27th 2022
HB squat & Deadlift training | week 4/12 session 2/2.


Lateral raises 3 X 15 X 33lbs
Cable tricep extension super set with Cable biceps curls 3 X 8/8 X "60"/"60"
Rope tricep extension super set with cable biceps curl 2 x 25/25 x "30"/"30"
High bar beltless squat 4 X 2 X 335lbs
Deadlift 4 X 5 X 380lbs
Thick & Wide grip pulldown 3x15 X "80"
Kettlebell swings 1 X 50 X 40lbs
Back extensions 2 X 20 X 99lbs
Leg extension 0-5-3 tempo 2 X 8 X "40"
Leg curls 0-5-3 tempo 2 X 8 X "32"
Calf raises w/10kg sandbag 1 X 100
Plank 2 sets, side plank 1 set, birdogs, light stretching
Cycling low intensity 5min


Nice, 95min weights and 15min stretching/cardio.
felt a "pop" at DL's (3rd set, vid is of 4th).
Not a tear/strain more like a muscle with scar tissue that contracts, nothing concerning.
Have not used heating lotion as i do since week1 so its probably a smart move to use it always with no exception.
Next week will end the current mini cycle of rehab/volume training (5 weeks) with 450lbs Deadlift for volume and 405lbs HB beltless squat ATG. (Have not done volume since 2017 so it's feels miserable even with those light % lol) and then its the strength mini cycle (4 weeks) and a 3 week taper to wrap up a 12 weeks prep.


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Thekid300 said:
October 27th 2022
HB squat & Deadlift training | week 4/12 session 2/2.


Lateral raises 3 X 15 X 33lbs
Cable tricep extension super set with Cable biceps curls 3 X 8/8 X "60"/"60"
Rope tricep extension super set with cable biceps curl 2 x 25/25 x "30"/"30"
High bar beltless squat 4 X 2 X 335lbs
Deadlift 4 X 5 X 380lbs
Thick & Wide grip pulldown 3x15 X "80"
Kettlebell swings 1 X 50 X 40lbs
Back extensions 2 X 20 X 99lbs
Leg extension 0-5-3 tempo 2 X 8 X "40"
Leg curls 0-5-3 tempo 2 X 8 X "32"
Calf raises w/10kg sandbag 1 X 100
Plank 2 sets, side plank 1 set, birdogs, light stretching
Cycling low intensity 5min


Nice, 95min weights and 15min stretching/cardio.
felt a "pop" at DL's (3rd set, vid is of 4th).
Not a tear/strain more like a muscle with scar tissue that contracts, nothing concerning.
Have not used heating lotion as i do since week1 so its probably a smart move to use it always with no exception.
Next week will end the current mini cycle of rehab/volume training (5 weeks) with 450lbs Deadlift for volume and 405lbs HB beltless squat ATG. (Have not done volume since 2017 so it's feels miserable even with those light % lol) and then its the strength mini cycle (4 weeks) and a 3 week taper to wrap up a 12 weeks prep.


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Click to expand...

Some of the other guys might disagree with me or be able to identify why I'm wrong but I'm seeing a couple things in your deadlift that are raising my ears. I went back to watch your other videos to try to get different angles.

your barbell is travelling a bit outside of it's plane due to the knees bending forward. on the pull, your knees are reaching lockout long before the lift is over and on the decent your knees are bending forward enough that the barbell, and all of the weight on it, is drifting out towards your toes.

this might, or might not, be a cause of discomfort AND it might be an adjustment your body has made post injury. But notice how Louie's knees and hips reach lockout at the same time and when we descends, the butt goes backwards, the knees stay where they are and the barbell doesn't travel forward towards toes:

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you're a lot stronger than me and these are minor things I'm noticing, but they did catch my attention so take it for what it's worth (maybe nothing)
 
70lb jump on hi bar will be hefty - don’t be a bitch, but make sure you pay attention to the warmups next time. Even 365 will be a ~10% load increase, & 50% more than this session’s increase, so train where you get the best effect to build your deadlift.

Pulls looking fast! Definitely a good speed weight right now for you.

Dustin07 said:
your barbell is travelling a bit outside of it's plane due to the knees bending forward. on the pull, your knees are reaching lockout long before the lift is over and on the decent your knees are bending forward enough that the barbell, and all of the weight on it, is drifting out towards your toes.
Click to expand...

I think both the knees being a tad forward at the start of the pull and any drift out on descent is largely a byproduct of his leg length/leverages combined with his current technique, which is probably (consciously or not) trying to take some of the stress off the posterior at the beginning of the pull and emphasize a bit more push from the legs.

I believe this style works just as well, at least for myself having had back injuries & rehabs, but the caveat is that it often creates this tendency to lock the knees early which forces the lifter to finish with the back extension secondarily. This will work fine up until nearly maximal loads, and then it leaves you in a poor position to finish a truly 100% lift because you don’t have the normal bar speed to make what’s normally an easy extension. So you end up in a poor position to lock the glutes out with next to no velocity to assist.

The answer is just technical: try to push the knees out from the start of the Legpress, and as soon as the bar begins to cross the knee the sole focus should be driving the glutes forward to push the hips to meet the bar. Creating this “wedge” is the key to syncing knee/hip timing for a better lockout potential, conventional or sumo.

Something I found helpful from Ed Coan, is that if you struggle with expressing the glutes earlier on, just turn your feet out a hair to increase their recruitment.
 
Hyde said:
70lb jump on hi bar will be hefty - don’t be a bitch, but make sure you pay attention to the warmups next time. Even 365 will be a ~10% load increase, & 50% more than this session’s increase, so train where you get the best effect to build your deadlift.

Pulls looking fast! Definitely a good speed weight right now for you.



I think both the knees being a tad forward at the start of the pull and any drift out on descent is largely a byproduct of his leg length/leverages combined with his current technique, which is probably (consciously or not) trying to take some of the stress off the posterior at the beginning of the pull and emphasize a bit more push from the legs.

I believe this style works just as well, at least for myself having had back injuries & rehabs, but the caveat is that it often creates this tendency to lock the knees early which forces the lifter to finish with the back extension secondarily. This will work fine up until nearly maximal loads, and then it leaves you in a poor position to finish a truly 100% lift because you don’t have the normal bar speed to make what’s normally an easy extension. So you end up in a poor position to lock the glutes out with next to no velocity to assist.

The answer is just technical: try to push the knees out from the start of the Legpress, and as soon as the bar begins to cross the knee the sole focus should be driving the glutes forward to push the hips to meet the bar. Creating this “wedge” is the key to syncing knee/hip timing for a better lockout potential, conventional or sumo.

Something I found helpful from Ed Coan, is that if you struggle with expressing the glutes earlier on, just turn your feet out a hair to increase their recruitment.
Click to expand...

I like how the bar stays close to the body from what I can tell even if it is forward. Where I get more concerned is when a heavy deadlift that is out over the toes also has lots of airspace between the bar and the shins. looking at more videos though it looks like at maximal weight shins were more upright and extension/lock out timed closer together in terms of knees and hips:

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so that made me wonder if this form adjustment was maybe post injury...
I'm probably splitting hairs. I still like to watch myself squat occasionally to see things I'm f'ing up lol
 
Hyde said:
70lb jump on hi bar will be hefty - don’t be a bitch, but make sure you pay attention to the warmups next time. Even 365 will be a ~10% load increase, & 50% more than this session’s increase, so train where you get the best effect to build your deadlift.

Pulls looking fast! Definitely a good speed weight right now for you.



I think both the knees being a tad forward at the start of the pull and any drift out on descent is largely a byproduct of his leg length/leverages combined with his current technique, which is probably (consciously or not) trying to take some of the stress off the posterior at the beginning of the pull and emphasize a bit more push from the legs.

I believe this style works just as well, at least for myself having had back injuries & rehabs, but the caveat is that it often creates this tendency to lock the knees early which forces the lifter to finish with the back extension secondarily. This will work fine up until nearly maximal loads, and then it leaves you in a poor position to finish a truly 100% lift because you don’t have the normal bar speed to make what’s normally an easy extension. So you end up in a poor position to lock the glutes out with next to no velocity to assist.

The answer is just technical: try to push the knees out from the start of the Legpress, and as soon as the bar begins to cross the knee the sole focus should be driving the glutes forward to push the hips to meet the bar. Creating this “wedge” is the key to syncing knee/hip timing for a better lockout potential, conventional or sumo.

Something I found helpful from Ed Coan, is that if you struggle with expressing the glutes earlier on, just turn your feet out a hair to increase their recruitment.
Click to expand...
My best squat is 640lbs low bar, w/belt&wraps and a lot less ROM, hb beltless atg is just unfamiliar territory when it comes to that specific variation so i went extra light at the start (also because of the injury). Remember that i squat twice a week so 405 is in 2 workouts.
315x3x5 to 335x2x4 (small jump and drastic volume cut as an form of deload) to 2x2x365 and then 1x1x405lbs seems logical to me.

Form wise i tend to "fire" better at the "right timing" when the weights get to 80% (today is 55% from my 220lbs PR). + Plyometrics help me a lot but right now i dont see them as necessary so they are not in the first mini cycle.
So only in 2 weeks when i pull 1x1x495lbs (72%) i will really pay attention to form. Right now i only focus on getting things tighter at the start, closer stance/grip and to better my hook grip technique.
 
Thekid300 said:
My best squat is 640lbs low bar, w/belt&wraps and a lot less ROM, hb beltless atg is just unfamiliar territory when it comes to that specific variation so i went extra light at the start (also because of the injury). Remember that i squat twice a week so 405 is in 2 workouts.
315x3x5 to 335x2x4 (small jump and drastic volume cut as an form of deload) to 2x2x365 and then 1x1x405lbs seems logical to me.

Form wise i tend to "fire" better at the "right timing" when the weights get to 80% (today is 55% from my 220lbs PR). + Plyometrics help me a lot but right now i dont see them as necessary so they are not in the first mini cycle.
So only in 2 weeks when i pull 1x1x495lbs (72%) i will really pay attention to form. Right now i only focus on getting things tighter at the start, closer stance/grip and to better my hook grip technique.
Click to expand...

Ahhh yeah that’s right; in 2 sessions that will be fine (and if it’s not, 365 would warn you). Also, only taking it for a peak single is a lot easier to keep tight/safe for than the volume you’ve been doing.
 
October 27th 2022
Body weight, Diet & Sleep


6hr sleep
Morning weight 219.85lbs


Macros
3,900kcal, 300g protein

300g protein, thats a PR :0
Also u4k on my "cheat / carb loading / high calorie" day is a new low. If ill maintain it the next couple of weeks it will be excellent.
 
October 28th 2022
Upper body pump session - Wk 4/12


Bench press 4 x 245lbs
Pull ups b.w. 3x10
Hammer curls 2x12x50lbs
Rope tricep extension 1x50x33lbs
Treadmill 5min, incline 4, distance 0.5km
 
Thekid300 said:
October 27th 2022
HB squat & Deadlift training | week 4/12 session 2/2.


Lateral raises 3 X 15 X 33lbs
Cable tricep extension super set with Cable biceps curls 3 X 8/8 X "60"/"60"
Rope tricep extension super set with cable biceps curl 2 x 25/25 x "30"/"30"
High bar beltless squat 4 X 2 X 335lbs
Deadlift 4 X 5 X 380lbs
Thick & Wide grip pulldown 3x15 X "80"
Kettlebell swings 1 X 50 X 40lbs
Back extensions 2 X 20 X 99lbs
Leg extension 0-5-3 tempo 2 X 8 X "40"
Leg curls 0-5-3 tempo 2 X 8 X "32"
Calf raises w/10kg sandbag 1 X 100
Plank 2 sets, side plank 1 set, birdogs, light stretching
Cycling low intensity 5min


Nice, 95min weights and 15min stretching/cardio.
felt a "pop" at DL's (3rd set, vid is of 4th).
Not a tear/strain more like a muscle with scar tissue that contracts, nothing concerning.
Have not used heating lotion as i do since week1 so its probably a smart move to use it always with no exception.
Next week will end the current mini cycle of rehab/volume training (5 weeks) with 450lbs Deadlift for volume and 405lbs HB beltless squat ATG. (Have not done volume since 2017 so it's feels miserable even with those light % lol) and then its the strength mini cycle (4 weeks) and a 3 week taper to wrap up a 12 weeks prep.


Invalid Link Removed
Click to expand...

Just wanted to add to this, that yesterday I walked into the gym feeling like ****, thinking it was overdue deload time. But once the music and pre-workout hit, I kept thinking about your rebuilding and I kept hearing @Hyde in my head saying don't be a pussy... broke through a 7year plateau on my own deads ;) keep up the good work man. it's inspiring to watch other succeed and grind.
 
Dustin07 said:
Just wanted to add to this, that yesterday I walked into the gym feeling like ****, thinking it was overdue deload time. But once the music and pre-workout hit, I kept thinking about your rebuilding and I kept hearing @Hyde in my head saying don't be a pussy... broke through a 7year plateau on my own deads ;) keep up the good work man. it's inspiring to watch other succeed and grind.
Click to expand...

A rising tide lifts all boats!
 
Week 4/12 - Summary - training, diet and body weight.


Training
Feeling good and healthy, not much to say.
Weight got out of baby zone, upcoming week still considering "comfortable" and week 6 will be the first Speed single with 500~ to gauge how realistic 700 really is (im feeling like im on the right track).
Almost no cardio, walking uphill with 25lbs back pack for over 5km (total) to/back from uni and in campus. Every day.


Body Weight
Sunday 223.5lbs | Monday 221.5lbs | Tuesday 222.85lbs | Wednesday 221.95lbs | Thursday 219.85lbs | Friday 221.4lbs | Saturday 220.85lbs
Weekly Avg - 221.7lbs (-0.05lbs)
Lowest - 219.85lbs (+0.65lbs)


Ate less, moved (a lot more) and the weight stayed the same. Maybe the anavar has an effect or maybe i'm paying for last week eating.
We shall see next week.
My lats and quads grew A LOT so that's nice.


Total weekly calorie intake - 19,550kcal
Daliy avg - 2,800kcal
 
Last edited:
October 30th 2022
HB squat & Deadlift training | week 5/12 session 1/2.


Lateral raises 2 X 25 X 22lbs, 2 X 15 X 33lbs
Cable tricep extension super set with Cable biceps curls 2 X 8/8 X "60"/"60", 1 X 6/6 X "75"/"75"
Rope tricep extension super set with cable biceps curl 2 x 25/25 x "30"/"30"
High bar beltless squat 2 X 2 X 365lbs
Deadlift 3 X 5 X 405lbs
Thick & Wide grip pulldown 3 X 15 X "90"
Kettlebell swings 1 X 50 X 40lbs
Back extensions 3 X 15 X 110lbs
Leg extension 0-5-3 tempo 2 X 8 X "40"
Leg curls 0-5-3 tempo 2 X 8 X "32"
Calf raises w/10kg sandbag 1 X 100
Plank 2 sets, side plank 1 set, birdogs, light stretching


Nice workout, 90min weights, 10 min stretching.
Weights felt good, 365lbs a good choice for 2x2 - probably around a true 5rm if done as an amrap.
405lbs was done without too much thinking and went faster the 380lbs (form already tighter even without actively thinking about it during the lift).
Nice pump, all accessories were just at the right weight/volume.
 
Great that 405 is feeling so effortless, exactly what you wanted to find when you got there.

For deadlifter’s arms, you got a solid bicep peak
 
Hyde said:
Great that 405 is feeling so effortless, exactly what you wanted to find when you got there.

For deadlifter’s arms, you got a solid bicep peak
Click to expand...
The most important muscles for deadlifts are biceps and delts - thats what makes epic deadlif pictures on PR's 😎
 
October 31st 2022
Upper body pump session - Wk 5/12


Bench press 2 x 265lbs
Rev grip plate loaded pulldown 2x25x90lbs
Cable rope tricep extension 2x15x55lbs
Barbrell curls 1x30x35kg
 
October 31st 2022
Body weight, Diet & Sleep


5hr sleep
Morning weight 221.65lbs


Macros
2,800kcal, 160g protein
 
November 1st 2022
Body weight, Diet & Sleep


6hr sleep
Morning weight 219.85lbs


Macros
2,650kcal, 185g protein
 
November 3rd 2022
HB squat & Deadlift training | week 5/12 session 2/2.


Lateral raises 2 X 25 X 22lbs, 3 X 15 X 33lbs
Cable tricep extension super set with Cable biceps curls 3 X 6/6 X "75"/"75"
Rope tricep extension super set with cable biceps curl 3 x 25/25 x "30"/"30"
High bar beltless ATG squat 1 X 1 X 400lbs
Deadlift 3 X 3 X 472lbs
Thick & Wide grip pulldown 25*"48", 20*"72", 15*"96"
Kettlebell swings 1 X 50 X 40lbs
Back extensions 3 X 15 X 121lbs
Leg extension 0-3-3 tempo 2 X 8 X "48"
Leg curls 0-3-3 tempo 2 X 8 X "40"
Calf raises w/10kg sandbag 1 X 100
Plank 2 sets, side plank 1 set, birdogs, light stretching


Invalid Link Removed


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Nice, end of "rehab", big jumps ahead (4 weeks to get to 650lbs).
90min weights, 5min stretching.
New BW low of 218lbs today.
 
Dustin07 said:
holy ****, fast jumps now. awesome lifts man
Click to expand...
Yea, gonna start:
workout A as DE and workout B as ME every other week / speed rep every other week. So the next thursdays will be like this - wk6 1x1x505lbs, wk7 2-3 x 2-3 x 575lbs, wk8 1x1x505lbs, wk9 1 x 1 x 625-650 lbs (hopefully at Rpe8.5).
wks 10-12 reserved as "taper".
Fast jumps but not a foreign territory at all. Just need to be strong mentally and give it my all.
 
For the back extensions, are you using a 55 db or loaded barbell, and do you let them hang straight down from the floor or hold it on your upper back?

When will you incorporate a belt? 575?
 
Hyde said:
For the back extensions, are you using a 55 db or loaded barbell, and do you let them hang straight down from the floor or hold it on your upper back?

When will you incorporate a belt? 575?
Click to expand...
Deadlift always been beltless, even 20" block pulls @900lbs+.
I use DB's, start with a round back and squeeze my glutes - hold a sec and then extend my lower back. I like DB neutral grip better it activating the upper back a bit in a isometric way so it feels like a deadlift
 
November 3rd 2022
Body weight, Diet & Sleep


8hr sleep
Morning weight 218.3lbs


Macros
5,600 kcal, 350g protein
 
Thekid300 said:
November 3rd 2022
Body weight, Diet & Sleep


8hr sleep
Morning weight 218.3lbs


Macros
5,600 kcal, 350g protein
Click to expand...

So where’s all the protein coming from here? Looks like you’re pounding a bunch of steaks with those calories & protein.

Good job on the new low weight.

Also, I tried the dbs for some back extensions tonight and enjoyed it quite a bit
 
Hyde said:
So where’s all the protein coming from here? Looks like you’re pounding a bunch of steaks with those calories & protein.

Good job on the new low weight.

Also, I tried the dbs for some back extensions tonight and enjoyed it quite a bit
Click to expand...
2 protein shakes + 2 ready to drink protein coffee (thats usually what i get at the university) = 1,300kcal / 200g protein.

Had also whole pizza post workout and a double burger(400g meat) at dinner which results in another 130g protein and then all the other snacks to get to about 350g. (At 5,500kcal its only 25% energy wise so nothing crazy).
 
November 4th 2022
Upper body pump session - Wk 5/12


Bench 1 x 1 x 275lbs
DB front raises 1 x 25 x 13lbs
DB shrugs 1 x 20 x 60lbs
 
November 4th 2022
Body weight, Diet & Sleep


6.5hr sleep
Morning weight 220.5lbs


Macros
3,300 kcal, 235g protein


Long day, up from 5AM Friday till Saturday 8-9 AM so obviously with a 27-28 hour eating window calories will be a bit high.
 
Any naps/short sleeps you can grab, try to do so. Remember, sleep ultimately affects fat loss greatly, so it becomes your #1 performance enhancer when it’s at a premium.
 
Hyde said:
Any naps/short sleeps you can grab, try to do so. Remember, sleep ultimately affects fat loss greatly, so it becomes your #1 performance enhancer when it’s at a premium.
Click to expand...
On weekends i work double night shifts and then another shift afternoon so sleep is doomed + had a big exam this week.
I try to get most of my work / studying load off my shoulders the next couple of week so i could really emphasis sleep when peaking. Life not always in tune with lifting goals unfortunately.
 
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