LeanEngineer
Legend
I'll do that sometimes as well and I have to stop myself and say nope it's better to full recover than overtrain
A log with vague goals
- Thread starter Smont
- Start date
Smont
Legend
I don't remember I must have missed that. Great call tho.
sammpedd88
Well-known member
Package received
sammpedd88
Well-known member
Must have been a hell of a cookout
Dustin07
Legend
Gained 12.5lbs over the weekend, lost 11.1lbs of it on Monday
thats impressive lol. I normally can fetch 6+ over the weekend, this past weekend I was really happy to only see a 3lb swing lol.BTW I ordered seeds for my wife from that website you sent me. I don't know anything about it so this gives her a start then we can start learning more about flowering, germination, etc.
Smont
Legend
Na I had a old school binge, haven't in a while but I went off the rails. I ate whatever all weekend. I can't remember everything I ate for the whole weekend but Sunday around dinner I had a medium Hawaiian pizza, 2 double cheeseburgers, a large fry, large coke, 2 McDonald's apple pies, 3 packs of poptarts and about a half gallon of lactose free milk. That was in a 2hr window lol
Smont
Legend
I'll find you guys a good video on YouTube to watch for growing pot
BTW I ordered seeds for my wife from that website you sent me. I don't know anything about it so this gives her a start then we can start learning more about flowering, germination, etc.
LeanEngineer
Legend
That's the way to do it!
I'm jealous of this!sammpedd88
Well-known member
Hyde
Legend
If I possessed the ability to eat like that I’d actually get big & strong
Dustin07
Legend
all the sudden I'm thinking about making new weekend plans
we're going to completely rennovate her garden after the season ends here probably in sept and my goal is to setup an aquaponics system growing maybe tilapia (most likely) or blue gill or some sort of shrimp or prawn. I think the tilapia or blue gill would be the easiest. but I did some math and I think with a 300 gallon tub I can raise 100 pounds of tilapia, and their fish water if you can figure out how to set up the plumbing, then makes really great fertizilzer to water the plants with . it's going to be a learning experience for sure.
gphagan1
Legend
That’s Super Heavyweight Strongman eating there now.
manifesto
Well-known member
LeanEngineer
Legend
That's what I was thinking as well. Eddie Hall Strongman Diet haThat’s Super Heavyweight Strongman eating there now.
Smont
Legend
I'm not always hungry like that, but the more I eat the more I get hungry. The more I diet, the more I don't wanna eat, until I crack n binge.
January/February il be attempting a big bulk again. I'm just too busy with work to dedicate myself right now.
I did 2lbs meatballs, 2 ramekins of sauce and 2 tablespoons of cheese, 2 drinks of choice (I picked red wine lol)
And I did something like 56 wings in a wing eating contest, and lost, to a 120lb girl lol
January/February il be attempting a big bulk again. I'm just too busy with work to dedicate myself right now.
No but I've finished a few eating contest back in the day. I did 10,000 calories of pork belly in 18min on a 20min timer
I did 2lbs meatballs, 2 ramekins of sauce and 2 tablespoons of cheese, 2 drinks of choice (I picked red wine lol)
And I did something like 56 wings in a wing eating contest, and lost, to a 120lb girl lol
gphagan1
Legend
That’s some impressive eating. It is wild how slim some of those competitive eaters are.
Smont
Legend
Decided to switch up my training, like total experimental overhaul. I got a outline in my mind before the workout but I freestyled it a little too.
Today was chest, delts triceps, I did some high incline flys, DB curls and rotator cuff stff like a circuit and this was to warm up my shoulders and get a little pump and stretch going.
The hundred reps are basically a weight I can do for 25 reps or so and with only 45sec rest keep doing sets till you get to 100. Because of the short rest I'm only getting 6-8 reps on the last set to hit 100
Everything after the 100 reps felt stupid heavy
35° DB press - 50's x 20, 70's x100
45° incline close grip bench - 105×20×5
Cable chest press - 120×20×5
Side laterals - 20's ×30×4
Lat bar cable press down - 3 sets of 20 and I don't recall the weight.
Tomorrow or Sunday (work will decide)
100 chins/pullups
Supported db row 5 sets of 20
SLDL 5 sets of 10
Cable pullover 5 sets of 20
Leg press 5 sets of 20
Db curls with rotation into a reverse curl on the negative 4×15
Going all higher reps but I plan to bench and deadlift heavy-ish still on separate days.
So the overall plan is to hit those 2 workouts to cover the whole body in 2 days, I will also have a bench day, and a deadlift day where I'm gonna work up to a triple and do a back off set or 2 for 10-12. After I may do a little conditioning work. Farmers walks, zurchers, DB snatch, possibly sledge hammer and heavy bag. And I've had 4 sessions now where I did 1 long 12 min round on the heavy bag and then jog 2 miles after and I think I'm going to do that twice a week and work on getting up to a 20min round
Today was chest, delts triceps, I did some high incline flys, DB curls and rotator cuff stff like a circuit and this was to warm up my shoulders and get a little pump and stretch going.
The hundred reps are basically a weight I can do for 25 reps or so and with only 45sec rest keep doing sets till you get to 100. Because of the short rest I'm only getting 6-8 reps on the last set to hit 100
Everything after the 100 reps felt stupid heavy
35° DB press - 50's x 20, 70's x100
45° incline close grip bench - 105×20×5
Cable chest press - 120×20×5
Side laterals - 20's ×30×4
Lat bar cable press down - 3 sets of 20 and I don't recall the weight.
Tomorrow or Sunday (work will decide)
100 chins/pullups
Supported db row 5 sets of 20
SLDL 5 sets of 10
Cable pullover 5 sets of 20
Leg press 5 sets of 20
Db curls with rotation into a reverse curl on the negative 4×15
Going all higher reps but I plan to bench and deadlift heavy-ish still on separate days.
So the overall plan is to hit those 2 workouts to cover the whole body in 2 days, I will also have a bench day, and a deadlift day where I'm gonna work up to a triple and do a back off set or 2 for 10-12. After I may do a little conditioning work. Farmers walks, zurchers, DB snatch, possibly sledge hammer and heavy bag. And I've had 4 sessions now where I did 1 long 12 min round on the heavy bag and then jog 2 miles after and I think I'm going to do that twice a week and work on getting up to a 20min round
gphagan1
Legend
Man, I bet after all that volume you had some sick pumps.
Smont
Legend
Ya I looked crazy lol, even my veins had veins, I got that partial horseshoe thing going in my triceps and my delts look like I'm on an anadrol, definitely a little sore today too. I had to stop at my uncle's restaurant to drop off a check for someone and I got a lot more attention then I wanted. I have a love-hate relationship with compliments, especially in person. Like I know everyone enjoys a good compliment but at the same time it always makes me uncomfortable.Man, I bet after all that volume you had some sick pumps.
gphagan1
Legend
Yeah I figured your vascularity was pretty sick after that.
It got me to thinking maybe I need to throw in a few really high rep routines just to mix things up. The last couple of months I’ve stayed in the 6 to 12 rep range. I might have to throw in some 20 to 25 reps. It always brings on some really good pumps, especially in the shoulders and arms.
sammpedd88
Well-known member
Yeah people think that guys with a muscular physique get a **** ton of compliments from hot chicks. I usually get it then from old ladies and young skinny broccoli head boys at the gym. Quite f-ing embarrassing. My wife thinks it funny as hell.
Smont
Legend
Older women and dudes over here. I don't believe I've ever had a hot chick compliment me in public unless it was at the gym. And even in the gym it's mostly dudes lol.
sammpedd88
Well-known member
Yep! And the young kids really embarrass me.
LeanEngineer
Legend
Same here! What compliments you expect vs reality are definitely different
Dustin07
Legend
is this sorta like a cluster set approach? I've been doing something similar except in reverse. Working up to my heaviest set I can muster (usually 10-15 reps if its a machine, or 3-6 reps if its barbell) then immediately drop setting to weights were I can find failure around 12-15 or sometimes 20+ reps. It's been fun, very pumpy, and honestly crazy fast. I've had really really effective lifting sessions that literally only last 25-30 minutes so I can spend the other time doing some cardio before and after since i'm cutting right now.
Smont
Legend
Smoked another high volume workout today, M-Blue and SLU together is awesome for cardio, after lifting I ran 1.5 miles and did a straight 10min round on the heavy bag. I've been taking 2-3mg (it's hard to read the dropper because everything turns blue) but 2-3mg of blue and 250-500mcg doses of SLU. I'm about to start 500mcg 2xday. After taking some notes on that I'm switching over to the stamina version with SLU/dada/carderine. I already know about carderine, now Im getting good feedback on SLU, with and without m blue. Now I think I can give the dada a try. I'm not well informed on dada so I'll read up.
Wednesday is a planned fruit/sugar fast day if bodyweight gets over 198, but it's unlikely, something I've noticed is that everything I eat since I stopped that cut he's turned into gains and I'm still burning like a furnace. It's like I'm filling out on a carb load but without really gaining any weight.
even without the cycle going, I think, well, I know that I was overtraining and under eating for a while. The reduction in weight and volume is letting me recover more. Even tho my workouts have a lot of volume and intensity, I'm only having 2, maybe 3 days a week like that as opposed to 5. On Tuesday and Thursday I'm barely breaking a sweat. Il mix in a few rack pulls and chins for myself while I'm working with my group tonight and after there done I'm gonna do 5-6 sets of hack squats. That's it.
So while yesterday's workout may have had. 30+ sets, running and heavy bag. Today is about 12-15 sets and nothing else significant.
As to @Dustin07 question, ya I guess it's kinda a cluster set. Cluster sets are not something I really do so I'm not 100% sure the details of a cluster set. Back in the day there was a guy at the gym who use to do a set to just short of failure12-15 reps, rest a min and then do a set of 5-6, rest a min and go to almost failure around 12, then a set of 5-6 and he would continue to do this until he was only getting 5 to 6 reps regardless of what set he was trying to do and he used to call them cluster sets
Wednesday is a planned fruit/sugar fast day if bodyweight gets over 198, but it's unlikely, something I've noticed is that everything I eat since I stopped that cut he's turned into gains and I'm still burning like a furnace. It's like I'm filling out on a carb load but without really gaining any weight.
even without the cycle going, I think, well, I know that I was overtraining and under eating for a while. The reduction in weight and volume is letting me recover more. Even tho my workouts have a lot of volume and intensity, I'm only having 2, maybe 3 days a week like that as opposed to 5. On Tuesday and Thursday I'm barely breaking a sweat. Il mix in a few rack pulls and chins for myself while I'm working with my group tonight and after there done I'm gonna do 5-6 sets of hack squats. That's it.
So while yesterday's workout may have had. 30+ sets, running and heavy bag. Today is about 12-15 sets and nothing else significant.
As to @Dustin07 question, ya I guess it's kinda a cluster set. Cluster sets are not something I really do so I'm not 100% sure the details of a cluster set. Back in the day there was a guy at the gym who use to do a set to just short of failure12-15 reps, rest a min and then do a set of 5-6, rest a min and go to almost failure around 12, then a set of 5-6 and he would continue to do this until he was only getting 5 to 6 reps regardless of what set he was trying to do and he used to call them cluster sets
Smont
Legend
Smoked another high volume workout today, M-Blue and SLU together is awesome for cardio, after lifting I ran 1.5 miles and did a straight 10min round on the heavy bag. I've been taking 2-3mg (it's hard to read the dropper because everything turns blue) but 2-3mg of blue and 250-500mcg doses of SLU. I'm about to start 500mcg 2xday. After taking some notes on that I'm switching over to the stamina version with SLU/dada/carderine. I already know about carderine, now Im getting good feedback on SLU, with and without m blue. Now I think I can give the dada a try. I'm not well informed on dada so I'll read up.
To bump the sugar fast stuff, I'm doing it on a as needed basis right now. I'm eating more food and more protein and I'm not going to step on a scale for the next 4 weeks. I'm going to judge everything by the mirror and how my gut feels. Not a guy feeling but actually how my gut feels.
@Dustin07 I guess it's a cluster? I don't know if a cluster set has special restrictions or requirements but this is technically 1 huge set broken down into sub sets so that would be a cluster. You could also make a argument for it being 6-7 sets to momentary failure. I'm not quite sure what to call it.
To bump the sugar fast stuff, I'm doing it on a as needed basis right now. I'm eating more food and more protein and I'm not going to step on a scale for the next 4 weeks. I'm going to judge everything by the mirror and how my gut feels. Not a guy feeling but actually how my gut feels.
@Dustin07 I guess it's a cluster? I don't know if a cluster set has special restrictions or requirements but this is technically 1 huge set broken down into sub sets so that would be a cluster. You could also make a argument for it being 6-7 sets to momentary failure. I'm not quite sure what to call it.
MrKleen73
Legend
I would definitely call it a cluster set if picking the total reps to hit, and the amount of cluster sets are less important than the total reps, or in the way the other gentlemen mentioned them just going until worked to a certain point of effort. The way they were introduced to me was picking a rep target a few reps more than you expect to be able to get in 3 work sets, push to 1RIR, and get as close or over the rep number as possible. Once you hit the reps within 3 sets you went up in weight. Super simple, and simply effective, but anything could probably be considered cluster sets really, it just depends on why you are clustering the sets. I mean to me Rest Pause, Muscle Rounds and the like are all forms of cluster sets.
Admittedly for you, it did not look like you were going anywhere near failure on your first few sets, but trying to manage the reps so it wouldn't take 8-10 sets to hit 100 either by blowing your wad too early. I would still call it a cluster, or just call it basic volume training. I want X amount of volume on this exercise and I don't care how many sets it takes to get it.
Admittedly for you, it did not look like you were going anywhere near failure on your first few sets, but trying to manage the reps so it wouldn't take 8-10 sets to hit 100 either by blowing your wad too early. I would still call it a cluster, or just call it basic volume training. I want X amount of volume on this exercise and I don't care how many sets it takes to get it.
gphagan1
Legend
Yeah I guess the way I had always been told was like Kleen said that the large total reps was key and to get there you do a series of smaller sets of different rep ranges, with short rest periods of 15 to 30 seconds, until you reached your total rep goal, which was typically around 80 to 100reps. So the two main keys to call it a cluster were the numerous smaller sets to reach a very high rep volume, and the very short rest periods between sets. And things like German Volume Training were not considered cluster sets, because even though you are doing 10 sets of 10 reps for 100 total, the rest periods between sets are much longer for recovery so technically those were not cluster sets. 
Dustin07
Legend
Its sorta funny cause I think it was a guest Hubberman had one day that mentioned he prefers cluster sets. I'd heard the term a 100 times but never really gave it thought. He said his approach was basically find a 12-15 reps set, take 5 breaths, hit it again, usually like 6-8 reps at that point, maybe 10 breaths, and another set, most likely a few less reps. Whereas I tend to do the opposite, I like to find my top set, then I run dropsets with lighter weight and higher reps pump hunting and chasing failure. (I don't like failure at 3-5 reps, I love failure at 15-20).
Dustin07
Legend
@Smont have you ever incorporated fish into your gardens, like a little tilapia tank? I'm trying to understand aquaponics/hydroponics better. Its a goal of mine this winter to get a cheap tank started with tilapia fingerlings for my wife's garden, then in theory use their water for the plants. I grabbed a calculator that said a 300 gallon tub could grow 100lbs of tilapia.
MrKleen73
Legend
Honestly the first cluster sets I did called cluster sets was from Steve Shaw, and his was like a minute or two rest, 3 sets and you picked the rep range. It was fun, I picked lower rep targets for heavier movements, and higher rep targets for the stuff I wanted to go lighter on. So I might do 35 rep target, and hit 14,11,9, or higher reps might be 45-60 reps. Honestly, any way you want to cluster them and or use the term works. Whether that is, DC and RP sets, MyoReps, muscle rounds, all basically the same thing just someone else coined the phrase or made a small adjustment and renamed it for notoriety. The bottom line is they are a method to increase training intensity, and density, while allowing for more approaches to failure with less total volume required.
Hyde
Legend
Well said
1HP
Well-known member
Just a quick chime in from my own sugar experiments, it does indeed appear to boost metabolism, which I guess is not strange considering the high carb intake.
My maintenance is somewhere above 2700 kcal now, appeared to be around 2300 kcal before.
My sugar fast limit is about 36 hours, shorter energy/well being is up, longer those drop off fast.
I now do: Day 1 sugar fast, day 2 sugar diet, day 3 normal diet, repeat.
Smont
Legend
I definitely feel like it turns me into a calorie burning machine. The days I do the sugar diet with cardio I sweat like no1's buisness
I definitely was more interested in the rep goal then the # of sets. The other way you explained reminds me of a old YouTube channel I use to watch, I don't remember the name but the guy referred to himself as the big hairy ugly dude. But he was a rep goal guy. Pick a weight you can normally do for 10-12 reps and get 40 total reps, once you can get 40 reps in 3 sets, add weight and repeat
Smont
Legend
@Hyde
I'm trying to set some strength goals for the 16-21 year old group of fighters I have working with me. Some of these kids are brand new to lifting weights in a semi serious manner. Meaning that they've messed around with the weights a little bit but they never followed any kind of program and they don't know how to do everything correctly.
Bench press your BW 3-5 reps
Squat 1.5 x BW 3-5 reps
OHP 0.5 x BW 3-5 reps
Rack pull 2x BW 3-5 reps
Deadlift 2x BW 1 rep
There not working on all these lifts, some guys are, but most of the guys are focusing on 2 of the lifts, 1 upper 1 lower.
Am I setting the bar too high for them? There fighters, not powerlifters but I feel like these numbers should be very attainable for young men athletes.
I'm trying to set some strength goals for the 16-21 year old group of fighters I have working with me. Some of these kids are brand new to lifting weights in a semi serious manner. Meaning that they've messed around with the weights a little bit but they never followed any kind of program and they don't know how to do everything correctly.
Bench press your BW 3-5 reps
Squat 1.5 x BW 3-5 reps
OHP 0.5 x BW 3-5 reps
Rack pull 2x BW 3-5 reps
Deadlift 2x BW 1 rep
There not working on all these lifts, some guys are, but most of the guys are focusing on 2 of the lifts, 1 upper 1 lower.
Am I setting the bar too high for them? There fighters, not powerlifters but I feel like these numbers should be very attainable for young men athletes.
Dustin07
Legend
after a couple weeks of playing with all sugar during the day and mixed macro at night I'm feeling as though my appetite is now insane by dinner time. I'm going to keep doing it a bit longer because I like the simplicity of a sugar/fruit diet during the day and my lifting sessions seem to be thriving from the sugar load, but I may need to figure out another solution to help with evening appetite issues.
gphagan1
Legend
MrKleen73
Legend
Dustin07
Legend
There has been a lot of that in my life lately lol.
Hyde
Legend
I think they are good, but your tall AND scrawny deadlifter builds won’t be able to hit the bench and squat likely (unless they also have decidedly above-average genetics for strength). They will be able to hit the OHP and deadlift ones, so as long as they just need an upper and lower it will be fine. A beanpole 180 is not going to be able to triple that on bench without a very long time benching, but he will be able to Strictpress 90lbs sooner.
Every other scenario, the more moderate height/limb length guys or thicker kids shouldn’t have issues with decent consistent programming & work.
If you find some kids really struggling to hit depth on squats, you could make them squat to a box for a bit to get used to a particular ROM. I think that while depth isn’t that important for sport power transfer, it’s ideal for athletes because it keeps unnecessary weight off their backs. Kids who cut it 6 inches high so they can brag about squatting 3 plates isn’t doing anyone favors.
Smont
Legend
I have them all box squatting, I'm pretty lucky in a sense that they're all about the same build. There all between 5'6 and 5'10 average build or on the thinner side, no tall lanky fighters at the moment. 1 big guy, 6'1 270ish. Strong on deadlifts and squats bout terrible upper body strength.
I'm not lucky in the sense that they all have very different strong points and weak points so it's a lot to keep up with especially when ppl start walking in mid workout which happens a lot. I pretty much know what I need to do with all of them but I'm just trying to really establish some base level strength with these guys.
I've also got a lot of these kids who fall victim to the YouTube training stuff, kid literally said van we work on curls there a really good muscle builder...... he wasn't joking or trying to be funny he was being dead serious then he asked me something about spider curls and clown curls and how he thinks they should be incorporated into everyone's program and I'm like dude you don't know what you're talking about I need you to just stop your f****** everybody's heads up with a bunch of nonsense. I said the reason they call them clown curls is because if you do them you look like a Clown.
I got a 17-year-old kid asking me about Reta and mk-677 and I'm just like bud we can't talk about drugs and your 17 and your just lazy shut up and run. They all ask me whether supplements they should take but they want to know what I'm on too, and they're not talking about supplements so I got to play this f****** game all the time lol
Got my work cut out for me.
Dustin07
Legend
this is such a bizarre irony to me. all my friends who are over 250lbs are sorta like this. Including my son (he's not 250 lol) who is thick and built like a powerlifter, is squating almost 400lbs already, just turned 16, but has pleatued at 225lb bench. his squat is fire though. my normal lifting buddy squats 500 but has never benched 300, or even a 185 OHP.
Smont
Legend
It could be a focus driven thing for the guy. Your sons #'s are great tho. 225/400 and 16 years old. That impressive to me. Very. At one point in time I was very bench press focused and I'm sure as you all know I always somehow get dragged back in and hurt myself over and over again but I spent double or triple the amount of time bench pressing as I did squatting and my numbers told the tail. 353 bench and 415 squat lol. Those numbers are way too close together. When I benched 370 I don't think I squatted one time for like 3 months leading up to the bench press contest. I bet you I could barely do 400 at that time. Something I do find weird though is I can do no lower body training at all for a very long time and I'll still be able to squat 375. After being drunk for 10 years and looking like a skinny fat 185lb Arabic gas station attendant I went back to the gym one day and did a full body workout and squatted 315 on my first day back. It's like benchmark number that once I passed it I never went below it again (375) once my bench passed 225 it never went backwards and now that I hit 370 and at one point was doing reps with 315, even when I don't bench for a long time or have a shoulder injury even I can still put up 3:15 for a single. Something's just kind of become personal benchmark numbers. I would like to get my squat back up to 500, maybe that should be my winter focus