Bolt, X-gels, and the Reactive Quest for Strength
- Thread starter bolt10
- Start date
bolt10
Well-known member
Day 18- May 16:
Training:
Day 3:
Competition Bench Pres Work up to x6 @10
Squat +Avg Bands Work up to x4 @9
Push Press x8 @9 -> x2 @10 for 2 Activations, No Drop.
Upper Back/Mid Back Mash + Shoulder Mobility
Competition Bench (Paused):
Warm Up- 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
155lbs x 6 @7.5
175lbs x 6 @8.5
185lbs x 6 @10
Did quite a bit of easy warm ups to try and really get in a good position and arch. Felt good warming up today. Still based off of how the Touch n Go went on Tuesday I started off conservative. 155lbs felt light. 175lbs felt good and "easier" than when I did benching on Tuesday. 185lbs was hard but may have been a touch under RPE 10. My arch slowly eroded by rep 6 so I don't think I would have got another rep with out some assistance. Honestly bench just irritates me and seems to progress slowly, but the fact that I matched my weight from Tuesday and it was paused was a positive in my mind.
Already felt loose, but did just a couple dynamic hip stretches to get ready.
Squat +Avg. Bands (weight is just what was on the bar not estimated with the band):
Warm Up: 45lbs x 5, 95lbs x 5, 135lbs x 5, 185lbs x 5
225lbs x 4 @8
255lbs x 4 @9
Don't have band pegs at the gym I lifted at today so the way I rigged up the bands isn't the easiest to calculate tension. It was still set so there was some tension at the bottom and quite a bit at the top. I don' think I have ever used these bands to squat (grey bands, most I have done is the orange light bands). Went no belt today, as back was feeling great and want to avoid the belt unless I feel I absolutely must (or on belted squat days). Tension at the top really had me driving through to finish on the last two reps for the final set.
Push Press:
Warm Up: 45lbs x 8, 95lbs x 8,
115 x 8 @8
125 x 8 @9 x 2
I hadn't done push press in months. I have been doing overhead presses in my previous program but felt weird for the first warm up. Thought 115lbs would be harder than it was (I suck at overhead movements, which probably says something). 125lbs was right on the mark. Last rep on each set was hard to lock out and 1 more would have probably been my limit.
Solid sessions today. Only had some residual DOMS in the back but none in the area that tightened up on Tuesday. Felt better throughout the entire lift than I did on Tuesday's session as well. I taped all my work sets for the first two exercises but they are on my friends camera so I can't post. I did watch after each set and at the end to see some things to focus on. Mostly keeping back tightness and arch on the bench and driving the hips on the squats with the bands.
Diet:
Supplement Notes:
-As mentioned above I look leaner again. Crazy stuff. Burn24 + X-gels = Fighting to gain weight lol
-I feel like I am recovering at a very fast rate. Not something I normally notice on ArA but I'll take it right now. Workout felt great and honestly I wish I could workout again right now.
bolt10
Well-known member
I am now going to work on getting tighter in my set up and hopefully this will help the issue. Thanks!
bolt10
Well-known member
Day 19- May 17:
Day 4:
Deadlift w/Minis Work up to x9 @9
Pin Press (Mid-range) Work up to x4 @9
Snatch SLDL x8 @9 -> x2 @10 for 2 Activations, No Drop.
Adductor Foam Rolling/Mobility
Deadlift with Minis:
Warm Up- 135lbs x 5 (warm up no bands), 135lbs x 5 (all subsequent sets with bands), 185lbs x 5, 225lbs x 4
245lbs x 4 @7.5
275lbs x 4 @8.5
295lbs x 4 @9
Didn't get the cam set up for the work sets unfortunately. Tried to work on tightness (issue that came up with last deadlift session). Pulled the lats/shoulders back and felt good tightness on my sets. Had been awhile since I had put bands on the deadlift and it was easily noticeable in slowing lockout versus no band. Speed off the floor felt a little slower than usual, but I was trying to focus on staying tight at the beginning and mid back was feeling some slight DOMS. Stopped at 295lbs as I took a little longer pause before completing the fourth rep so figured that was a good RPE of 9 for how today was going.
Upper/Mid Back Mash and some band pulls a parts
Pin Press (mid-range):
Warm Up: 45lbs x 5, 95lbs x 5, 135lbs x 5, 165lbs x 4
185lbs x 4 @7.5
205lbs x 4 @8.5
215lbs x 3 @9
I set up in the same spot I did touch and go bench on Tuesday. Haven't done pin presses in over a year so I tried to focus on some form throughout. Overall it felt very solid and definitely felt better than the touch n go work earlier in the week. I only hit 3 reps on the last set instead of the target 4. I could have hit four but felt it would have been the only rep I could have gotten and pushed RPE above 9. I took the bar out the rack a little off so I should have just racked it and reset but I pushed through for the 3, but it did feel like a good set.
Snatch SLDL:
Warm Up: 45lbs x 8, 135lbs x 8, 165lbs x 8
195 x 8 @9 x 2
I love snatch grip work so was excited to do these. This is the only exercise I ever really use straps for, I try to avoid it through all the warm ups but usually these are hard to hold for higher reps at this grip width. Felt pretty good on these, but could feel my back loose tightness on a couple reps. I also hit myself in the nuts on one rep.
Diet:
Supplement Notes:
-I had some crazy veins shooting down my legs and especially in my calves. I wish I would have snapped a pic. I also thought about how I don't do any direct calf work but about how epic it would look if I did.
Some crazy person was playing a movie at some absurd volume when I tried to go to sleep last night. Made it hard to pass out but I actually did sooner than I anticipated and got a deep 8 hours. Felt great upon waking with only some very minor DOMS (which surprised me).
bolt10
Well-known member
Ya I usually have the right spot so I miss...some reason I hit myself on one rep. At least I wasn't doing Oly Lifts...hitting wrong on that is horrible. :sad:
bolt10
Well-known member
Feeling pretty good this morning. Went to a mexican restaurant so calorie estimate is probably off. If anything probably under...I save up for a big calorie final meal of the day as it is the only time I get to be home and cook up a ton of stuff. My meal eating out last night was actually real solid just not huge. 
bolt10
Well-known member
Day 19- May 18:
1g X-gels + 2g PLCAR + GlycerGrow + Enhanced + 1 AT2
Training:
Foam Roll, Softball/Golfball Mash
Prehab/Rehab:
Side Lying External Rotation- 3x10
Face Pulls- 2x10
Ab Wheel-2x10
External Rotation Stretching
Neglected Muscles
DB Row: 3x10
Hanging Leg Raise: 2x10
Conditioning
Easy Biking for 20minutes with HR between 120-150bpm.
Chest, Shoulder, and Hip Stretching/Mobility.
Felt awesome when I woke up and all throughout work so I just hit the same session as Wednesday once I got off.
Diet:
Supplement Notes:
-I'll make a full update to current supplement intake on Monday. Things are switching up just a little bit. I got a bottle of the new AT2 and can't resist adding it in, the SA2-A extract and Tyrosine don't always play nice for me so I will be dropping DFG as well. Also out of ABC and PeptoPro so I will be switching to 2 scoops Strive + 30g CHO peri-workout.
-This is what I would say is about half-way maybe a little over half-way for this stack. 4-6 weeks is my preferred time frame for high dosed ArA so I hope to keep this going for another 3 weeks.
Sunday May 19th- Day 20:
Complete off day but figured I'd note that I have this weeks training mapped out. Some slight changes on exercises but the big thing will be adding load drops this week. I'll explain it more once I do my first workout so I can show an example and it makes more sense, but this week should be pretty crazy.
bolt10
Well-known member
DOMS are increased but manageable right now. This week will be the true test as it will include some increased volume. Ask me again next week and we will probably have a better answer. I did use ABE + ArA on the first 4 weeks of my Cube run earlier in the year and thought it went well.
Ok so I really want to get a mid-point (3wk) review up this week. I am still not completely set up in my new place and therefore don't have complete computer access (honestly wth lol) so it is hard to get time to type up everything. I do have my workout log notes in my hard copy journal so even if delayed I have what I need to write.
Ok so a quick update on the current supplement intake as it has slightly shifted. I am out of the BCAA(ABC) I was taking, my SNS PLCAR and bulk PeptoPro. Burn24 looks to be getting close to empty as well and DFG dropped due to Tyrosine + Y interactions not being preferred in my experiences.
For the remainder of the log things should look like this:
Pre-workout: Enhanced (1 scoop usually) + 2 AT2 + Clout + GlycerGrow + 2g X-gels
-Added Clout for Pre to get some Carnitine with my ArA since my PLCAR is gone. AT2 is added as well for the remainder.
Peri-workout: 2 scoops Strive + 30-40g CHO
Staples: Clout (Pre-workout or in the morning on off days), Burn24 (2 caps 3x per day until this is gone), 3 AT2 (2 pre/morning then 1 later in the day), 1 Gut Health, 4 Cissus XT, and 3 Aqua Red.
Other than the Burn24 everything should be able to last the next 3 weeks.
bolt10
Well-known member
Thanks man!
Gut health is awesome. It does seem like a lot right now but that's usually because I run all the ancilleries with ArA.
Day 21- May 20:
Training:
Similar to last week with slight tweaks.
Squat w/Belt Work up to x5 @10 (Load Drop) 6-9% Fatigue
3ct Pause Bench Work up to x3 @9 (Load Drop) 6-9% Fatigue
Close Grip Press + minis Work up to 74% (~10rm). Maximize NL. 16 Minutes
New stuff for you all to get confused about if you don't have a background in this random terminology. Basically work up to a weight then drop the weight 6-9% and do sets with that weight until it is as tough as the initial set. Probably confusing so just look at the notes below. The last exercise is density training for those familiar with it (I am but had never done it before..).
Adductor/IT Band foam roll, Hip Mobility
Squats w/Belt:
Warm Up- 135lbs x 6, 185lbs x6, 225lbs x 6, 275lbs x 6
315lbs x 5 @8.5
340lbs x 4 @10 - Hell this didn't go as planned. I hit 3 smooth then I probably rushed the 4th. I had more of a technical miss (sat back too much) and spotter gave me a tap, I corrected and righted the lift. Still figured that counted as the top set for the day. Kind of pissed I missed it. Since I didn't hit 5 I took 9% of 335 (assumed I could have hit that) and went with that for my load drop.
305lbs x 5 @ 8
305lbs x 5 @ 9
305lbs x 5 @9.5
Upper/Lower Trap Mash
3ct Pause Bench:
Warm Up: 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
155lbs x 3 @7 (probably still more of a warm up based on ease)
175lbs x 3 @8
185lbs x 3 @8
195lbs x 3 @9 I was tempted to jump to 205lbs for this but this was a good last attempt. ~8% drop to 180lbs
180lbs x 3 @8
180lbs x 3 @9 and stopped here for this lift.
Actually felt strong on bench. I was motivated to be conservative but to concentrate hard on each rep to not screw up again like I did on the squat. Vid below.
[video=youtube;fBpnWpYQ6IQ]https://www.youtube.com/watch?v=fBpnWpYQ6IQ[/video]
Close Grip Press w/ Mini:
Warm Up: 45lbs x 5, 45lbs + Mini x 5
95lbs + Mini 55reps in 16 minutes.
Never done this before so had absolutely no idea how it would go (feel, I knew the template and how to perform, just not how tough it may be). Started with 6 rep sets and short rest, that quickly gave way to 5 rep sets and ended on some 2-3 rep sets in the final minutes. I may have counted wrong and didn't get a vid to confirm. I tried to just add the numbers in my phone (takes like 5s) during rests but some short rests I just tried to remember. No idea if that is a solid amount or not.
5minutes stretching then left the gym.
Other than the missed number of reps (4 instead of 5) I felt it was an awesome lift. I woke up early and was real focused by the time the training came.
Diet:
Supplement Notes:
-Not much to report other than things are the same (great) as usual with the supplements lately. Full muscles and great recovery right now.
bolt10
Well-known member
I love it by itself. It is nice because I only have to use it and not combine a stim/non stim for a pump and stim combo. I will add occasional carnitine/creatine/leucine to it though.
Holy DOMS this morning. Quads are pretty sore at the moment. About to go hit second lift of the week.
bolt10
Well-known member
I love it too!
Day 22- May 21:
Training:
Day 2:
Deadlift w/Belt Work up to x5 @9.5. Load Drop. 6-9% Fatigue
Bench (touch n Go) Work up to x5 @9. Load Drop. 6-9% Fatigue
Pin Squat Work up to 80% (~8rm) Maximize NL. 16 minutes.
Unfortunately the Ipad was uncharged so I got no videos today.
Adductor/IT Band foam roll, Hip Mobility
Deadlift w/Belt:
Warm Up- 135lbs x 5, 185lbs x5, 225lbs x 5, 275lbs x 5
325lbs x 5 @8
355lbs x 5 @9.5 Tough set here. Load drop of ~9% down to 325lbs.
325lbs x 5 @9
325lbs x 5 @9
325lbs x 5 @9.5
Very solid deadlifting. I felt like I could go for days even though it was very hard. Around rep 4 each set getting a solid breath got hard and made reps 4-5 difficult on most sets. I focused hard on pushing off the floor and keeping the butt down before starting to drive to lockout around the knees. I felt powerful locking it out but I don't have vids to see if what I felt actually translated into a different look when performing it.
Upper/Lower Trap Mash
Bench(Touch n Go):
Warm Up: 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
155lbs x 5 @7
175lbs x 5 @8
195lbs x 5 @9 Load Drop to 180lbs.
180lbs x 5 @8
180lbs x 5 @8.5
180lbs x 5 @9
Benching after all that deadlifting was tough, but I felt more control versus last week's touch and go. Still felt heavier than yesterday's but not as defeating as last week.
Pin Squat:
Warm Up: 45lbs x 10, 135lbs x 5, 225lbs x 5
275lbs x 38 reps in 16 minutes.
This was really hard. Much harder than yesterday's 16 minutes. Weight felt heavy with this at the end of the workout so 275lbs seemed like a solid amount. Did sets of 5 then 4 then 3. Thought I may have loaded too much at first, but at minute 4 I got a solid stream of confidence/energy that allowed me to keep hitting 3 reps with a decent amount of rest all the way until the last minute. Not as many reps as yesterday but a little higher on the %rm and setting up and executing each squat took longer than the bench. Been working on a closer grip with the squat and towards the end I had some slight elbow pain but when I widened the grip to my old usual it felt less secure on my back.
5minutes stretching to finish.
Very solid session and even though I was very tired at the end I didn't feel run into the ground.
Diet:
Supplement Notes:
-Quads were extremely sore yesterday. Surprisingly today (Wednesday) I am not as sore in the legs and back as I thought I would be from all that work. I am recovering extremely well right now even after the last two days. Feel like I could hit the gym again today if it was in the schedule. Will head out to hit some GPP soon.
bolt10
Well-known member
Day 23- May 22:
1g X-gels + Clout + GlycerGrow + Enhanced + AT2 + Strive
Training:
May 22th:
Foam Roll, Softball/Golfball Mash
Prehab/Rehab:
Side Lying External Rotation- 3x10
Face Pulls- 2x10
Ab Wheel-2x10
External Rotation Stretching
Neglected Muscles
DB Row: 3x10
Hanging Leg Raise: 2x10
Conditioning
148-168BPM with 5% Fatigue.
I couldn't find my HR monitor watch (have my actual monitor) so it made things a little hard. I did some easy tempo runs until HR was at the top and then rested until it was at the bottom of the range. I got 5 in and recovery took a little longer (but without the actual watch and using my hand and clock method made things a little messy to measure) so I stopped. Figured I'd rather do too little than too much for this.
Chest, Shoulder, Hamstring, and Hip Stretching/Mobility and extra foam rolling. Spent more time on this than last week since the conditioning didn't go well due to my poor planning and lack of watch to accurately measure HR. Hopefully I can find it for more GPP this weekend if I am up for it.
Felt really good today and not as sore as I anticipated based on the amount of work I did in yesterday's lift. Joints (shoulder in particular) are feeling better than before starting the program and I feel highly motivated, so even if that is subjective things seem to be going well.
I have found my HR monitor and watch since this so it'll be easier to do next time.
Supplement Notes:
-Ok so I realized that with the amount of X-gels I use per week I'll run out in roughly ~5 weeks of use (as in a little after next week). I'll continue the log for a full 6 weeks even if the X-gels runs out though due to "washout" period. I should have put a weekly cap on how many pills I used (those double GPP sessions a week hit the bottles harder than I had originally planned).
Bout to go get today's lift in!
bolt10
Well-known member
I love the Bacopa in it. It does seem to have me sweating more than usual, but it has been crazy hot lately.
Day 24- May 23:
Training:
Day 3:
Competition Bench Pres Work up to x5 @10 Load Drop (6-9%)
Pin Squats Work up to x3 @9 Load Drop (6-9%)
Dumbbell Bench Press Work up to 74% max. Maximize NL. 16 minutes.
Upper Back/Mid Back Mash + Shoulder Mobility
Competition Bench (Paused):
Warm Up- 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
165lbs x 5 @7
185lbs x 5 @8.5
205lbs x 5 @10- 5th rep was a real grind. Definitely a full out to get that finished.
Load Drop
190lbs x 5 @10
Well I felt good hitting the 205lbs but apparently had no endurance at all to repeat any sort of effort on the load drop. I was very surprised at how hard it was. Not my place to argue tho so I just sucked it up and moved on.
Hip Mobility
Pin Squat(same height as Tuesday):
Warm Up: 45lbs x 5, 135lbs x 5, 185lbs x 5, 225lbs x 3
275lbs x 3 @8
295lbs x 3 @8
315lbs x 3 @8.5
325lbs x 3 @9
Load Drop
305lbs x 3 @9
Building up the weight each set had me still feeling strong on each set. I was surprised I got up to 325lbs as each set was tough but only seemed as tough as the last even though I added weight (until the final set). Once again idk why but my body just didn't want to endure today. Load drop felt heavy so I only got the one set in.
Dumbbell Bench:
Warm Up: 35lbs x 8, 55lbs x 8
75lbs x 55reps in 16minutes.
Was disappointed that my ability to hit multiple sets was lacking today so I really hoped I didn't die out during this. All went well and I got in a very good rhythm of hitting a set, taking a quick break, then hitting a set. Was able to maintain similar reps for quite some time.
Worst session in awhile. I had no ability to keep pushing after the top set each today. I felt defeated, but tried to not let it get to me and just refocus for tomorrow's effort.
Diet:
Supplement Notes:
-Pump was very strong during the dumbbell presses. Vascularity was highly prominent everywhere.
-Left elbow still a little "off" but hasn't hampered me yet, but keeping an eye on it.
Day 25- May 24:
Day 4:
Deficit Deadlift Work up to x3 @9
Bench Press + Bands Work up to x3 @9
Lever Row Work up to 74% max. Maximize NL. 16 minutes.
Adductor Foam Rolling/Mobility. Glute activation.
Deficit Deadlifts:
Warm Up- 135lbs x 5 (warm up no deficit), 135lbs x 5 (all subsequent sets in deficit), 185lbs x 5, 225lbs x 3
275lbs x 3 @7.5
295lbs x 3 @8
315lbs x 3 @8.5
335lbs x 3 @9
Load Drop
305lbs x 3 @8
305lbs x 3 @8
305lbs x 3 @9
This was solid. I tweaked my back several months back doing deficit pulls 305lbs x 2 so this was an improvement! I was nervous due to my last experience but felt great on these today.
*No belt for any of these. I really wanted to try and avoid the belt if I could and despite tempation I held out. Felt really strong even from the deficit, so overall I was pretty happy with this.
Upper/Mid Back Mash and some band pulls a parts
Bench Press with Bands:
Warm Up: 45lbs x 5, 95lbs x 5,
135lbs x 3 @8
155lbs x 3 @8.5
165lbs x 3 @9
LoadDrop
150lbs x 3 @8.5
150lbs x 3 @9
The addition of bands really makes it hard for me to lock out on some of these. Definitely need to improve my triceps strength. Overall went pretty well.
Lever Row
Warm Up: 45lbs x 8, 70lbs x 8
90lbs x 62 in 16minutes.
These felt really good. Hit a solid number and felt great on the back. I went with the chest supported version as my lower back was fried from all the deadlifts.
Big feast yesterday and I was holding 3lbs over normal weight so that may have helped out a bit today. This session was 100x better (from a feel and mental aspect) than how my workout went yesterday.
Diet:
Supplement Notes:
-Some DOMS but not super intense. They are much more manageable this week.
bolt10
Well-known member
I hit the same session as Wednesday again yesterday, just swapped Tempos for Prowler pushes. Will be swapping out a couple my prehab exercises by throwing in some peterson's and single leg RDLs, but keeping in side rotations for now.
DOMS are non existent and I feel refreshed this weekend. Was surprised to see a lack of DOMS yesterday after the deficit deadlifts. Went to bed at 10 on a Saturday night and work up super early today....
DOMS are non existent and I feel refreshed this weekend. Was surprised to see a lack of DOMS yesterday after the deficit deadlifts. Went to bed at 10 on a Saturday night and work up super early today....
CJ_Xfit89
Board Sponsor
I hit the same session as Wednesday again yesterday, just swapped Tempos for Prowler pushes. Will be swapping out a couple my prehab exercises by throwing in some peterson's and single leg RDLs, but keeping in side rotations for now.
DOMS are non existent and I feel refreshed this weekend. Was surprised to see a lack of DOMS yesterday after the deficit deadlifts. Went to bed at 10 on a Saturday night and work up super early today....
Deficit deads are insane.
Good stuff bud. My next program is insane which I start tomorrow. Visit tomorrow night when I update.
bolt10
Well-known member
bolt10
Well-known member
Yesterday (Sunday May 26) was a complete off day. It was my Mom's bday so I had a nice grilling session with lots of burgers (beef and turkey), hot dogs (I don't eat these ), corn, mixed veggies, and then some strawberry pie. Not sure on the calories but I ate to full and didn't gorge. Man it was good though!
Day 28- May 27:1 scoop Enhanced + GlycerGrow + 2g X-gels + Clout + 2 AT2. 40g liquid carbs + 2 scoops Strive.
Training:Day 1:
Some slight switches again.
Squat w/Belt Work up to x5 @10 (Load Drop) 4-6% Fatigue
3ct Pause Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
Close Grip Floor Press Work up to x8 @9 -> x2 @10 for 2 Activations, Single Drop.
Adductor/IT Band foam roll, Hip Mobility (trying some new things, may keep a couple)
Squats w/Belt:
Warm Up- 135lbs x 6, 185lbs x6, 225lbs x 6, 275lbs x 6
315lbs x 5 @8.5
335lbs x 5 @10 - This went perfectly. No film of the lift but I did it with no spotter and I didn't feel any real form breakdown, but a solid 10 on the RPE.
Load Drop (~6% = 20lbs)
315lbs x 5 @9
315llbs x5 @10
Very solid squatting today. No shoulder or elbow issues despite returning to the closer grip I have been working on. I felt a solid pop out of the whole today as well. I called the second set after the load drop a ten as the 5th rep had some form issues and I wouldn't have been able to hit another (felt I leaned to the right a tad and used that leg more than my left). Otherwise was very happy with the feel today.
Upper/Lower Trap Mash
2ct Pause Bench:
Warm Up: 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
165lbs x 4 @7.5
185lbs x 4 @8
200lbs x 4 @9 Felt much better on set up with this. Whole body was tight and had good drive off of the chest.
Load Drop (5% = 10lbs, easier to round to then taking 12lbs off)
190lbs x 4 @8
190lbs x 4 @8
190lbs x 4 @9
Close Grip Floor Press:
Warm Up: 45lbs x 8, 95lbs x 8, 135lbs x 8
165lbs x 8 @9, Myo Reps x 2 x 3sets
155lbs x 8 @9, Myo Reps x 2 x 6sets
The activation set felt like a 9 the second time as well despite weight drop but I had some crazy endurance on Myo-reps. Did not think I would get that many.
I felt extremely refreshed after this weekend. I slept a lot and relaxed quite a bit and it turned into some positive work today.
Diet:~3300calories.
Supplement Notes:-2g X-gels + Glycergrow + Clout + Enhanced + 2 AT2 pre-workout. Sick pump on the Myo-reps at the end. Triceps and chest were extremely full.
-Some very good endurance towards the end as well. Weights are up in most areas compared to last time with these lifts.
-No joint pain today or other inflammatory markers.
), corn, mixed veggies, and then some strawberry pie. Not sure on the calories but I ate to full and didn't gorge. Man it was good though!Day 28- May 27:
Training:
Some slight switches again.
Squat w/Belt Work up to x5 @10 (Load Drop) 4-6% Fatigue
3ct Pause Bench Work up to x3 @9 (Load Drop) 4-6% Fatigue
Close Grip Floor Press Work up to x8 @9 -> x2 @10 for 2 Activations, Single Drop.
Adductor/IT Band foam roll, Hip Mobility (trying some new things, may keep a couple)
Squats w/Belt:
Warm Up- 135lbs x 6, 185lbs x6, 225lbs x 6, 275lbs x 6
315lbs x 5 @8.5
335lbs x 5 @10 - This went perfectly. No film of the lift but I did it with no spotter and I didn't feel any real form breakdown, but a solid 10 on the RPE.
Load Drop (~6% = 20lbs)
315lbs x 5 @9
315llbs x5 @10
Very solid squatting today. No shoulder or elbow issues despite returning to the closer grip I have been working on. I felt a solid pop out of the whole today as well. I called the second set after the load drop a ten as the 5th rep had some form issues and I wouldn't have been able to hit another (felt I leaned to the right a tad and used that leg more than my left). Otherwise was very happy with the feel today.
Upper/Lower Trap Mash
2ct Pause Bench:
Warm Up: 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
165lbs x 4 @7.5
185lbs x 4 @8
200lbs x 4 @9 Felt much better on set up with this. Whole body was tight and had good drive off of the chest.
Load Drop (5% = 10lbs, easier to round to then taking 12lbs off)
190lbs x 4 @8
190lbs x 4 @8
190lbs x 4 @9
Close Grip Floor Press:
Warm Up: 45lbs x 8, 95lbs x 8, 135lbs x 8
165lbs x 8 @9, Myo Reps x 2 x 3sets
155lbs x 8 @9, Myo Reps x 2 x 6sets
The activation set felt like a 9 the second time as well despite weight drop but I had some crazy endurance on Myo-reps. Did not think I would get that many.
I felt extremely refreshed after this weekend. I slept a lot and relaxed quite a bit and it turned into some positive work today.
Diet:
Supplement Notes:
-Some very good endurance towards the end as well. Weights are up in most areas compared to last time with these lifts.
-No joint pain today or other inflammatory markers.
herderdude
Well-known member
Man, you're going to have such a huge PR on bench in your next meet. That's nice work for after squatting. I really like how RTS puts benching after squatting. I notice that a lot of new competitors aren't prepared for that, and here you are repping out your last opener with some in the tank. Big things coming, dude.
bolt10
Well-known member
Ya my bench was puny at my meet. The paused benching after squats is definitely part of the thought process here. I struggled at the meet so hoping to be better prepared for it next time.
herderdude
Well-known member
You're going to be this ready:
[video=youtube;qhkE8O2e5RE]http://www.youtube.com/watch?v=qhkE8O2e5RE[/video]
EDIT: Yay I learned how to do that!
[video=youtube;qhkE8O2e5RE]http://www.youtube.com/watch?v=qhkE8O2e5RE[/video]
EDIT: Yay I learned how to do that!
Spaniard
Well-known member
I hit the same session as Wednesday again yesterday, just swapped Tempos for Prowler pushes. Will be swapping out a couple my prehab exercises by throwing in some peterson's and single leg RDLs, but keeping in side rotations for now.
DOMS are non existent and I feel refreshed this weekend. Was surprised to see a lack of DOMS yesterday after the deficit deadlifts. Went to bed at 10 on a Saturday night and work up super early today....
Man I want a prowler so bad! The only thing they would pay for at the station is a sled. I love pulling that thing tho man, it's legit!
You're killing the log man! Really great programming brother!
bolt10
Well-known member
Day 29- May 28:
Training:
Day 2:
Deadlift w/Belt Work up to x5 @9.5. Load Drop. 4-6% Fatigue
Bench (touch n Go) Work up to x8 @9. Load Drop. 4-6% Fatigue
Front Squat Work up to x11 @ 9 -> x3 @10 for 2 Activations, Single Drop.
Adductor/IT Band foam roll, Glute Activation
Deadlift w/Belt:
Warm Up- 135lbs x 5, 185lbs x5, 225lbs x 5, 275lbs x 5
315lbs x 5 @7.5
335lbs x 5 @8.5
365lbs x 5 @9.5
Load Drop (~6%)
345lbs x 5 @9.5
Mixed bag today. I was tired from waking up and working earlier than usual. It wasn't a huge fatigue but could feel just a little off while lifting. I had trouble keeping solid deep breaths on all the reps as well. Despite this I felt very strong off the floor today. All the sets leading up to the top set (365) for the day felt easier than usual. 365lbs was still rough by reps 4 and 5. Dropping only to 345lbs after 365lbs was a battle as well.
Upper/Lower Trap Mash
Bench(Touch n Go):
Warm Up: 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
155lbs x 8 @7
175lbs x 8 @8.5
185lbs x 8 @10
Load Drop (~6%)
170lbs x 8 @10
This was the best I felt on the touch n go presses so far in this program. Still not the strongest I have been there but may be the strongest at this bodyweight. Set up felt great today, other than some hip cramping on one of the warm ups.
Front Squat:
Warm Up: 45lbs x 10, 95lbs x 8, 135lbs x 88
195lbs x 11 @ 9. Myo-reps x 3 x 3 sets.
180lbs x 11 @9. Myo-reps x 3 x 2 sets.
These were tough. I was a little nervous since two weeks ago I tweaked my back doing these (but didn't notice anything the day after or since), but no such issues today. The first series left me demolished so I took a solid drop of weight and still felt it was tough on the second set.
5minutes stretching to finish.
Overall felt really good with this session. The top sets of each thing really took it out of me on each, but I felt the strongest I have so far.
Diet:
Supplement Notes:
-Up a solid 2lbs in 5 weeks yet look leaner. Pretty impressed considering I am not training for body comp or muscle gain/fat loss right now.
-Strength is definitely up from the start of this log.
-Strong LACK of DOMS today despite killing it yesterday. Finally adapting to the frequency? Probably.
Sad this is my last week with this stack. I plan to start up AnaBeta + Bioforge after this runs out. Then I'll be contemplating my next usage of ArA down the road. Probably sometime in the fall/winter.
CJ_Xfit89
Board Sponsor
Cutting with x gels?
mw1
Sponsor
Actually thats exactly what Dodge from Genomyx is doing in his log.
Sean1332
Legend
I avoid the word 'cut'. Slowly decrease a few lbs while getting stronger
I think the X-Gels will help the strength out until I balance out where I want to be.
bolt10
Well-known member
I avoid the word 'cut'. Slowly decrease a few lbs while getting stronger
I know some hate the word but RECOMP is what ArA is all about IMO. When I maintain my caloric intake that is enough to gain slowly on the introduction of ArA always spurs some fat loss and either slight gain in weight or remain the same with crazy body comp changes. It can be a bulker's dream though due to being able to eat more and not see as much negative impact.
I want to post some pics but I have moved and they won't be in the same lighting. I'll probably say screw it though it is pretty obvious regardless of photo location differences.
bolt10
Well-known member
May 29th GPP/Prehab/Etc:
Took 1g X-gels + Enhanced + AT2 + GMS + Clout pre-workout.
Foam Roll, Softball/Golfball Mash
Prehab/Rehab:
Side Lying External Rotation- 3x10
Spinal Traction
Petersons- 2 x 15
Single Leg RDL- 2 x 10
Neglected Muscles
Single Arm Row: 2x10
Leg Raise/Lowering: 2x10
Conditioning
166-180BPM with 5% Fatigue.
Prowler Push- ~7minutes
Stretching- 15minutes
Solid session. Felt energetic throughout the whole session.
Took 1g X-gels + Enhanced + AT2 + GMS + Clout pre-workout.
Foam Roll, Softball/Golfball Mash
Prehab/Rehab:
Side Lying External Rotation- 3x10
Spinal Traction
Petersons- 2 x 15
Single Leg RDL- 2 x 10
Neglected Muscles
Single Arm Row: 2x10
Leg Raise/Lowering: 2x10
Conditioning
166-180BPM with 5% Fatigue.
Prowler Push- ~7minutes
Stretching- 15minutes
Solid session. Felt energetic throughout the whole session.
bolt10
Well-known member
Looking forward to hear your final thoughts as I just start mine
I was pleased to end on a very high note today since yesterday was so BLAH! Full final write up probably next weekend.
Day 32- May 31:
Workout was a couple hours later than usual. I did take a AEN LIV cap this morning (have taken it several times but not consistently so haven't noted it in the log, only days I get up earlier than usual).
1 scoop Enhanced + GlycerGrow + 2g X-gels + Clout + 2 AT2 . Peri-workout- 40g liquid carbs + 2 scoops Strive.
Day 4- May 31:
Deadlift w/Minis Work up to x4 @9
Pin Press (Mid-range) Work up to x4 @9
Snatch SLDL x8 @9 -> x2 @10 for 2 Activations, Single Drop.
Adductor Foam Rolling/Mobility, Glute Activation
Deadlift with Minis:
Warm Up- 135lbs x 5 (warm up no bands), 135lbs x 5 (all subsequent sets with bands), 185lbs x 5, 225lbs x 4
255lbs x 4 @7.5
285lbs x 4 @8
305lbs x 4 @9
Load Drop (~6%)
290lbs x 4 @8
290lbs x 4 @8
290lbs x 4 @8.5
290lbs x 4 @9
Same focus as last time I did these. Tried to work on staying tight throughout the initial pull then really drive the lock out. Glutes definitely seemed to be "firing" very well today. I also went with a hook grip for nearly all the sets. I noticed the first week that lock out with the bands did get tough on grip but no issues today. Hoping to improve grip strength as it felt a little off on Tuesday's deadlifts.
Upper/Mid Back Mash/Shoulder Mobility
Pin Press (mid-range):
Warm Up: 45lbs x 5, 95lbs x 5, 135lbs x 5, 165lbs x 4
185lbs x 4 @7
205lbs x 4 @8.5
215lbs x 4 @9
Load Drop (~6%)
205lbs x 4 @ 8
205lbs x 4 @ 8
205lbs x 4 @ 8.5
205lbs x 4 @ 9
Same pin position as week 1. I got all 4 reps this time at the same weight. I was mentally challenged with this due to yesterday's struggles. May have been a tad under 9 RPE because I felt like I could go forever once I hit the load drop.
Snatch SLDL:
Warm Up: 45lbs x 8, 135lbs x 8, 165lbs x 8
215 x 8 @9 Myo-Reps x 2(reps) x 5
215 x 8 @9 Myo-Reps x 2(reps) x 2
Felt great on these today. After my break inbetween the two sets I felt strong so didn't drop the weight. Posterior chain was smoked after this but felt great.
Crazy how much one day can be different from another. I got up quite early today and had a different lifting time (couple hours later than usual) due to volunteering at a local Elementary School for a field day. I was sure being out in the sun dealing with little kids would make me fatigued when I hit the weights but today felt strong. Felt I could go forever on the load drops so kept the rest shorter than usual to fit in plenty of sets in the allotted time frame.
Diet:
Supplement Notes:
-Weight holding at about 3lbs over start of the log (~5weeks ago).
-Veins in my calves today when outside were INSANE. I think this is the most leg vascularity I have had. I also think my legs have grown as I have had some inner thigh rubbing issues (haven't had this at this low of bodyfat/weight so
).
herderdude
Well-known member
So I planned for 340lbs x 4 @10 on Squats today......that was tooooo easy. Hit 355lbs x 4 @10.
I missed taking my X-gels but strength apparently is up quite a bit today.
Time to set some squat records, buddy!
bolt10
Well-known member
The next big hurdle is that four plate squat for a 1 rep max. I hope to hit that and more in the coming months when I hit my mock meet in July.
Spaniard
Well-known member
Excited for final review. And 3lb increase in 5 weeks, which we all know is a solid 3lbs
Cannot wait to get my run going with some ArA.
Yo K, check your PMS get back to me asap
The next big hurdle is that four plate squat for a 1 rep max. I hope to hit that and more in the coming months when I hit my mock meet in July.
My apologies for the interruption good sir
NomZ
Well-known member
You are not far off IMO with 340x4...The next big hurdle is that four plate squat for a 1 rep max. I hope to hit that and more in the coming months when I hit my mock meet in July.
bolt10
Well-known member
I hit 355 for 4 last week.
Final review going through an edit then being posted tonight. I will also be opening a Burn24 continuation log + ABE and Bioforge today/tomorrow as well for anyone who wants to follow until I get to my mock meet I have planned in July.
jimbuick
Legend
I hit 355 for 4 last week.
Final review going through an edit then being posted tonight. I will also be opening a Burn24 continuation log + ABE and Bioforge today/tomorrow as well for anyone who wants to follow until I get to my mock meet I have planned in July.
I hit 375x2 last week. Just sayin.
bolt10
Well-known member
Ya I saw that in your log...diesel status brah.