I hear ya on the dialing in of training and intra nutrition. Game changing.
Yeah, sounds simple, but it's taken a lot of trial and error to get the right mix of both for me.I hear ya on the dialing in of training and intra nutrition. Game changing.
aint it funny how some of those joints are like "not today son". then on other days, nothing hurts but strength seems down 20%? at least thats my experienceElbows were bugging me a little bit on triceps movements, so kept it all light since I'm getting primary activation during chest days.
Yep!aint it funny how some of those joints are like "not today son". then on other days, nothing hurts but strength seems down 20%? at least thats my experience
Great session man and solid improvement! Have a great weekend with family!!Back to my normal session:
Deadlifts
Foam rolling/stretching
Bird Dogs x 10,5,3
Warm ups, unbelted, overhand grip:
95x10
135x8
185x6 - felt heavier than usual this AM.
205x3
Working Sets, belted, mixed grip, foam rolling & resistance band pullaparts 5# before each set:
215x5
235x3
255x1 - belt pinched me, so didn't go for 2.
Right side felt a little off yesterday after my hotel gym WO. Not sure if it was due to not being able to foam roll or what. Kept that in mind as I DL'ed today. But today's pulls felt solid other than the last rep. Moving up next week! Headed to the in-laws for the weekend, so that's it until Monday.
Stretching/foam rolling to finish.
47:37, 133 cals.
Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: 1 scoop Grunt, 1 scoop Hydra-Charge, 2 scoops Creatine HCL, 1/2 scoop Super Carb.
Edit: Weigh in, 174.4# this morning.
Last dose of Arimihex. Will switch back to Alpha Gel to finish out that bottle starting Monday.
Great session man and glad to see your bench moving forward! Mine has seemed to went backwardsHope everyone had a good weekend! Alarm came way to fast this AM. Think I picked up some type of cold / cough unfortunately as I was hacking up a lung last night before bed. Some cough suppressant has seemingly knocked it out though, so we'll see...
Bench
Foam rolling/stretching.
Rotator Cuff Ex, resistance bands 2x12,12
Bench Press:
Warm ups, 95x10
135x8
165x6
185x3
195x1 - could've done another, but wanted to push it higher.
205x1 - not a great rep, but one unassisted is progress just the same.
Slingshot assist:
205x3
Arms/forearms felt fully pumped after this set.
Unassisted burnout reps:
155x7
Neutral grip pushups, 1 set to failure
Chest stretch, generalized stretching and some progress photo posing to finish. Felt good after today's session.
54:26, 232 cals.
Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as last WO
I love the sensation of the extra forearm work with the slingshot!Slingshot assist:
205x3
Arms/forearms felt fully pumped after this set.
Yep, we're definitely in the same boat when I read your log! Having two small kiddos makes a 5:15 wake up the only time I get to myself.I see you’re an early morning lifter too! For me it’s the only time it can happen. Hope you had a good Easter! Ours was fun, but quite a crazy day. Church, in-laws, all the Easter stuff, packing/unpacking lol. Have a good day man!
Thanks - it was for sure a grind to get that 1 rep of 205 to lock out today. But it's all on the up and up, so I'll take it!Great session man and glad to see your bench moving forward! Mine has seemed to went backwards
Thanks Kleen.Nice work.
I was super pumped today. Chest, forearms, lats. I'll put up a post-WO shot later today, because I also had some veins coming out I've never seen before, which is interesting given that I'm not anywhere close to being lean right now. Weigh in this morning post-Easter damage was +1.4#.I love the sensation of the extra forearm work with the slingshot!
Looks like you could add in a supported one arm DB row, or could do a chest supported incline DB row. Another great thing I miss in my routine is a cable pull through I’ll be adding that back in next round.Back Hypertrophy
Foam rolling/stretching.
Bird Dogs x 10,5,3
Neutral Grip Pull Ups x 8,7,7
Lat pulldowns:
Warm up, 4 plates x 12
9 plates x 10,10,10
Close Grip Cable Rows:
8 plates x 3x10
TRX rows x12
Had to stop here as my son woke up.
45:04, 121 cals.
This is probably my least enthusiastic workout day lately. Probably a combo of non-prioritized lifts / lack of heavier weights. Have thought about adding BB Rows back into the mix, but don't want to overload my lower back to hinder deads. If anyone has thoughts for a better set up, let me know.
Pre: 1 scoop Ryse Sunny-D, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as previous
what about running them super light, higher rep, squeezing for the pump/hypertrophy? like 3 x 20 at 65-95lbs instead of a heavier 3 x 8 or 3 x 10 etc?Have thought about adding BB Rows back into the mix
Those are gold. Can even throw a band/s across your chest for resistancewhat about inverted rows? you can raise your feet on a box etc to increase difficulty
View attachment 241220
I have a deload coming next week I’m looking forward to itSquats
Foam rolling/stretching.
Bird Dogs x10,5,3
BB Squats:
Warm ups, 95x10
135x8
185x6
215x3
Working sets, resistance band pullaparts (5#) prior to each set, belted:
255x5
255x5
255x5
These were tough, but got it done. Had to lay down after the last set.
Last WO where I did a 3x5 set was 235#, and did this weight at 3x3 prior, so wanted to move up. Took long breaks in between, but wasn't in a rush this AM. Low back feeling it, so may need a break soon. Maybe a deload week? I know, I know, a dirty word around here...
I must be suggestable though because all of this knee sleeve talk making me think I need them now, haha. Right knee was bugging me this morning. Thanks @akboom87 
46:54, 233 cals.
Pre: 1 scoop El Chapo, 1 scoop Pump Daddy v2, 2 caps KSM-66, 4 caps Pepti-Plex
Intra: Same as previous
For real. Never had this kind of upper chest vascularity before. Current progress photo at 175.8#.New veins showing are the best feeling! Like a badge for all the hard work.
ahahaha I hadn't even thought about that word in so long. Something about how I changed up my training in the last 2 years really seemed to remove the need for it. I think integrating some aspects of the conjugated approach helped to maintain some balance in recovery for me. that, and I was eating like a lion.Last WO where I did a 3x5 set was 235#, and did this weight at 3x3 prior, so wanted to move up. Took long breaks in between, but wasn't in a rush this AM. Low back feeling it, so may need a break soon. Maybe a deload week? I know, I know, a dirty word around here...
Thanks brother.Dude, looking yoked!
ahahaha I hadn't even thought about that word in so long. Something about how I changed up my training in the last 2 years really seemed to remove the need for it. I think integrating some aspects of the conjugated approach helped to maintain some balance in recovery for me. that, and I was eating like a lion.
Well.... I think you are accidentally overstating here. Every couple of months you absolutely have a deload / down week. It might not be scheduled as a deload but you travel, go on vacations, and or have family over that interrupts your normal training intensity and volume that allows your body to recover. Now I will say that your more instinctive methods recently of "today I could tell I didn't have it in my so I did a fluff or pump day" has definitely helped as well, but any time you are training at a lower volume and intensity for more than a couple days is basically a deload whether it is scheduled as such or not. The body sees it as a time to recover while the normal stresses are not being forced upon it. This last week has been an unintentional deload waiting for my back to recover the rest of my body is healing up too.Dude, looking yoked!
ahahaha I hadn't even thought about that word in so long. Something about how I changed up my training in the last 2 years really seemed to remove the need for it. I think integrating some aspects of the conjugated approach helped to maintain some balance in recovery for me. that, and I was eating like a lion.
Smart move, especially if you are feeling a bit beat up. Also for hypertrophy a short period of deconditioning is better so you can come back and cause some damage with previously used weight that present more of a challenge due to the deconditioning. So you end up with more growth opportunity on the way back up.Thanks brother.
Well, tbh I've been going pretty hard and heavy since January with no deload. Even with the Pepti-Plex, better training/prehab, and extra cals, I'm probably about due. Will finish out this week strong - Th Shoulders/Arms, Fri accessory chest, Sat OFF, Sun Deads for one more attempt at 305 - then go into light work all next week.
that's definitely true, I sorta contemplated that after I posted. But I know the past 2 years have been a much more consistent upward trend (aside from feb/mar 2024) compared to the previous decade of over training/xfit, and 5/3/1. I definitely have not encountered the level of extreme exhaustion and burnout in the past 18 months like I did from running a couple cycles of 531 and when I was competing in the xfit world one thing I knew about myself very consistently was that if I pulled over 405lbs (1 rep, 5 reps, any reps) that I was not going to break 405 again for 2-4 weeks. just wasn't going to happen.... whereas last year I knew I had 405+ in my pocket every week without any issues or irreparable fatigue occurring.....I think you are accidentally overstating here. Every couple of months you absolutely have a deload / down week. It might not be scheduled as a deload but you travel, go on vacations, and or have family over that interrupts your normal training intensity and volume that allows your body to recover.
On average according to fitbit it's just shy of 7 hrs (6 hrs 50 mins approx). But some days closer to 6, some closer to 7.considering you're an early lifter what time do you normally get to bed? getting enough sleep?
About the same here 7 hrs usually then Saturday and Sunday try to get 8-10On average according to fitbit it's just shy of 7 hrs (6 hrs 50 mins approx). But some days closer to 6, some closer to 7.
305 you got this man!!Thanks brother.
Well, tbh I've been going pretty hard and heavy since January with no deload. Even with the Pepti-Plex, better training/prehab, and extra cals, I'm probably about due. Will finish out this week strong - Th Shoulders/Arms, Fri accessory chest, Sat OFF, Sun Deads for one more attempt at 305 - then go into light work all next week.
You got that dude, flirting with 3 plates.Sun Deads for one more attempt at 305
Yeah, Sunday is closer to a "make up" day where I tend to get 7+ hrs since I usually am not getting up early to workout. Still working out, but usually just not first thing. Saturday is one of my planned off days every week, but with kids activities (dance, swim) we're still operating on the same schedule as during the week.About the same here 7 hrs usually then Saturday and Sunday try to get 8-10
ha I'm the same way on Saturdays, if I sleep in till 7 that's like 2.5hrs extraYeah, Sunday is closer to a "make up" day where I tend to get 7+ hrs since I usually am not getting up early to workout. Still working out, but usually just not first thing. Saturday is one of my planned off days every week, but with kids activities (dance, swim) we're still operating on the same schedule as during the week.
throw in those light kettlebell armbars.... any weights you got from a 10lb plate to a 25lb db would be fine. I never go higher than 35lb.155x1 - Nope. My right rotator cuff said NOT TODAY, f*ck you.
That's killer man, congratulationsDeadlifts
Foam rolling/stretching.
Bird Dogs x10,5,3
Deads in socks:
Warm ups, unbelted, overhand grip, Banded pullaparts 5# prior to each set,
135x10
185x8
205x4 - grip gave out, so stopped here vs 6 planned reps.
Mixed grip, belted:
235x3
265x1 - felt solid
285x1 - slow grind, felt heavy/shaky in my legs, so skipped 295...
305x0/1 - PR - went for it twice and thought I was going to get it on the first attempt.
Reset, told myself there's nothing to do, but to do it. Psyched myself up and f*cking pulled it! literally never had as much of an accomplished feeling after lifting than this one.
Foam rolling/stretching.
Pre: 3/4 Defiant Unleashed, 1 packet of Bucked Up Pixie Pump. This is much too large of a serving to shoot the PP dry. Ended up doing a bunch of small dry scoops washed down with my intra, and eventually gave up and threw it into my shaker.
Intra: Same as previous.
Ended up with an off schedule this AM due to kid's activities and sleep schedule. Been doing PEA relief plus Aspercreme (lidocaine) for my shoulder the past few days. Still dealing with this mucous issue too. Using vit C, zinc and elderberry. But with an all time deadlift PR, great way to go into my deload week!
Awesome job man!! Way to stick with it and hit a PRDeadlifts
Foam rolling/stretching.
Bird Dogs x10,5,3
Deads in socks:
Warm ups, unbelted, overhand grip, Banded pullaparts 5# prior to each set,
135x10
185x8
205x4 - grip gave out, so stopped here vs 6 planned reps.
Mixed grip, belted:
235x3
265x1 - felt solid
285x1 - slow grind, felt heavy/shaky in my legs, so skipped 295...
305x0/1 - PR - went for it twice and thought I was going to get it on the first attempt.
Reset, told myself there's nothing to do, but to do it. Psyched myself up and f*cking pulled it! literally never had as much of an accomplished feeling after lifting than this one.
Foam rolling/stretching.
Pre: 3/4 Defiant Unleashed, 1 packet of Bucked Up Pixie Pump. This is much too large of a serving to shoot the PP dry. Ended up doing a bunch of small dry scoops washed down with my intra, and eventually gave up and threw it into my shaker.
Intra: Same as previous.
Ended up with an off schedule this AM due to kid's activities and sleep schedule. Been doing PEA relief plus Aspercreme (lidocaine) for my shoulder the past few days. Still dealing with this mucous issue too. Using vit C, zinc and elderberry. But with an all time deadlift PR, great way to go into my deload week!
Thanks E!That's killer man, congratulations
305 actually felt better when I hit it than the 285, go figure!Awesome job man!! Way to stick with it and hit a PR
I'm doing the best I can with overhand grip, but mixed is still my stronger of the two.Hell yeah! Gotta love those revenge PRs!
Time to join the hookgrip side, then the dark side….
Yeah buddy! Channeled my inner Ronnie for this one thanks to your previous post. And yes to the above. Got me feeling like Thanos, I am inevitable!Man, Big Ronnie would be proud - and you certainly should be too! That’s excellent work, and just goes to show how strong you can be with your mind locked into a vision. Even when something is really, really, really hard - you know that doesn’t mean you can’t do it. Just that you’ve never done it, and it’s going to be hard! But sometimes we don’t need easy; we just need possible.
I’m happy for your victory
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