Building Back Up

GreenMachineX said:
Should've had 8 on flat Press on the last set, but when I laid back too quickly, I slid to the side and hung halfway off the bench for several seconds holding the DB's in the starting stretched position trying so hard to not fall off. I was gassed after that
Click to expand...
you were just working your stabilizers like a boss
 
Yesterday's WO:

Neutral Grip Pullup 3, 3, 3, 1, 1, 1
Squat 3 x 5 x 225
Machine Shrug 3 x 8 x 180
Reverse Pec Deck 3 x 10 x 25
Incline DB Curl 3 x 10 x 20's

Training aside...I forgot how much I dislike moving. 👎
 
Weight: 221.6

DB OHP 10x70's, 8x75's, 6x80's
Dips 4 x 8, 8, 8, 7 x BW
Cable Incline Press 3 x 10 x 20
Overhead Cable Extension 3 x 12, 12, 11 x 20
DB Lateral Raise 3 x 8 x 15's
 
Neutral Grip Pullup 4, 3, 3, 2
DL 4 x 2 x 315
Cable Row/Shrug 3 x 10 x 95
Reverse Pec Deck 3 x 10 x 15
DB Curl 3 x 10/6/6 x 25's (+some cheat reps)

Meh. My motivation for working out is waning.
 
GreenMachineX said:
Neutral Grip Pullup 4, 3, 3, 2
DL 4 x 2 x 315
Cable Row/Shrug 3 x 10 x 95
Reverse Pec Deck 3 x 10 x 15
DB Curl 3 x 10/6/6 x 25's (+some cheat reps)

Meh. My motivation for working out is waning.
Click to expand...
Looks like a good session, are you getting bored with a plan you are running? Or just in general losing motivation.
 
akboom87 said:
Looks like a good session, are you getting bored with a plan you are running? Or just in general losing motivation.
Click to expand...
I mean, it was alright, took it easy on deadlifts, but I'm just stuck in a rut like I think I've said before...not sure. No progress on lifts in months and no leaner. I know I just gotta buckle down to one or the other. I'm just being a Debbie Downer.
 
GreenMachineX said:
I mean, it was alright, took it easy on deadlifts, but I'm just stuck in a rut like I think I've said before...not sure. No progress on lifts in months and no leaner. I know I just gotta buckle down to one or the other. I'm just being a Debbie Downer.
Click to expand...

Something I try to remember when I don’t want to be there or do it is…I don’t have to. Nobody is forcing me, and nobody cares if I do it or don’t. If I hope to accomplish anything, it’s all on me, and if I don’t my family will still love me just as much.

Simply reminding myself it’s 100% a choice & I can walk away at any time is very empowering. You appreciate the process more when you realize it’s all temporary & only important to you.
 
Hyde said:
if I don’t my family will still love me just as much.

Simply reminding myself it’s 100% a choice & I can walk away at any time is very empowering. You appreciate the process more when you realize it’s all temporary & only important to you.
Click to expand...

but...


Invalid Link Removed
 
GreenMachineX said:
I mean, it was alright, took it easy on deadlifts, but I'm just stuck in a rut like I think I've said before...not sure. No progress on lifts in months and no leaner. I know I just gotta buckle down to one or the other. I'm just being a Debbie Downer.
Click to expand...
Hey Man, I totally get it. I am in a similar situation, but due to an injury. Trying to power through and continue to make progress when you can't seem to get traction is very frustrating. I think you are right though. You have 2 conflicting goals there and have to figure out which you want to make the priority. We already know you want to be both leaner, and stronger. If you aren't sure which one then do a pro's and cons or something with the two goals.

If you are frustrated to the point that another failed attempt at either is going to be bad for your resolve then I would recommend cutting. While both situations, getting stronger, and getting leaner would be rewarding. Getting leaner is the one that you can for sure absolutely make happen simply by your decisions, will power and execution. There is no if the muscle doesn't respond, or if the exercise has gone stale, there is only you controlling how much of a deficit you are in via diet and activity levels. It is a sure fire win as long as you stick to the plan and to be honest, I really think you need to feel some success right now to get out of the rut you are in.

Plus if you lean up while maintaining strength you will be in a pretty decent place to make some strength gains on the way back up in weight.
 
MrKleen73 said:
Hey Man, I totally get it. I am in a similar situation, but due to an injury. Trying to power through and continue to make progress when you can't seem to get traction is very frustrating. I think you are right though. You have 2 conflicting goals there and have to figure out which you want to make the priority. We already know you want to be both leaner, and stronger. If you aren't sure which one then do a pro's and cons or something with the two goals.

If you are frustrated to the point that another failed attempt at either is going to be bad for your resolve then I would recommend cutting. While both situations, getting stronger, and getting leaner would be rewarding. Getting leaner is the one that you can for sure absolutely make happen simply by your decisions, will power and execution. There is no if the muscle doesn't respond, or if the exercise has gone stale, there is only you controlling how much of a deficit you are in via diet and activity levels. It is a sure fire win as long as you stick to the plan and to be honest, I really think you need to feel some success right now to get out of the rut you are in.

Plus if you lean up while maintaining strength you will be in a pretty decent place to make some strength gains on the way back up in weight.
Click to expand...
Excellent points. Thanks. I've kind of eased up this week (not gorging though) during this move and will get back at it next week. Hopefully training again Friday and Saturday.
 
Weight: 222.0

Forgot to log Friday and Saturday workouts, but got it all in. Supposed to train today but triceps are still quite sore, and chest and delts lightly sore, so I figure I'll just do a full body workout tomorrow when I'm completely rested, off Wednesday and back to it Thursday.

Been floating between 221 and 223, and it's definitely a kcal/carb thing now regarding good sleep and feeling good and relaxed vs. that PEM/"inflamed" feeling, but it seems like any amount of a deficit causes it, and the farther above maintenance I go, the better I feel (up to a certain point).
 
Last edited:
Have you tried anything like Muscle Addiction Recovery Fix, or even Mediator PA which I was just reading in another thread over time may decrease soreness/DOMS with use?
 
Segansational said:
Have you tried anything like Muscle Addiction Recovery Fix, or even Mediator PA which I was just reading in another thread over time may decrease soreness/DOMS with use?
Click to expand...
I haven't take any bodybuilding supplements in quite a while now.. I've used PA in the past and don't really recall anything much from it, but I was in a deficit the entire time too. Citrulline malate worked awesome for me at 8g preworkout for soreness, but eventually aggravated my insomnia also.
 
Weight: 221.6

Flat DB Press 10x80's, 8x85's, 6x90's, 4x95's
Standing OHP 10x95, 8x115, 5x135, 4x135
Incline Cable Press 2 x 10 x 30
Lateral Delt Machine 3 x 12 x 30
Squat 5x135, 5x185, 5x225, 3x275

Figuring out this new gym and everything here feels awkward.
 
GreenMachineX said:
Weight: 221.6

Flat DB Press 10x80's, 8x85's, 6x90's, 4x95's
Standing OHP 10x95, 8x115, 5x135, 4x135
Incline Cable Press 2 x 10 x 30
Lateral Delt Machine 3 x 12 x 30
Squat 5x135, 5x185, 5x225, 3x275

Figuring out this new gym and everything here feels awkward.
Click to expand...

How do you like the place?
 
GreenMachineX said:
I actually love it. It's a crunch fitness. So much equipment I don't have to wait on anything and has more things then most other guns I've been to. Maybe it'll be the difference for new gains!
Click to expand...
Great news!
 
Weight: 223.4

Seated DB OHP 11x70's, 9x75's, 7x80's, 6x80's
Neutral Grip Pullup 5, 5, 3, 3, 2
Upright Row 3 x 10 x 50
Skullcrushers 3 x 7 x 60
Machine Shrugs 3 x 8 x 160 drop 6 x 90

Felt good after this one. Progress on the OHP.
 
Rack Pulls 3x315, 3x365, 2 x 2 x 405
Dips 3 x 10 x BW
Machine Lateral Raise 2 x 12 x somethings
Reverse Pec Deck 3 x 12 x somethings
DB Curls 3 x 8 x 25's
 
Flat DB Press 10x85's, 3 x 7 x 90's
Standing OHP 4 x 8 x 115
Incline Cable Press 3 x 10 x somethings
Overhead Cable Extension 3 x 10 x 30ish
Machine Lateral Raise 3 x 12 x somethings

Meh.
 
Squat 3x225, 3x275, 2 x 2 x 315
Neutral Grip Pull Up 4, 4, 3, 3, 3, 1
DB Row 2 x 10 x 50 (+1 set left arm only)
Machine Shrugs 3 x 8 x 140
Reverse Pec Deck 3 x 10 x 30
Incline DB Curl 3 x 8 x 25's
 
I noticed you paired squats with a press day and later a pull day. are you mostly running semi full body GPP lifting right now to keep everything moving? did you establish any hard goals ?
 
Dustin07 said:
I noticed you paired squats with a press day and later a pull day. are you mostly running semi full body GPP lifting right now to keep everything moving? did you establish any hard goals ?
Click to expand...
That was just to still fit everything in even though some muscles were still quite sore. The real plan is always upper push, upper pull with squat, upper push, upper pull with DL. But, when I have time to workouts on Saturdays, my upper push on Thursday with include pullups, and I'll take out dips, and put the dips with upper pull either DL day, because I really enjoyed having several pressing and upper pulling days per week, just not consecutive days. No GPP yet... considering adding in some jogging or sprints, but don't want to go through the crappy beginner phase of it lol
 
Dustin07 said:
I noticed you paired squats with a press day and later a pull day. are you mostly running semi full body GPP lifting right now to keep everything moving? did you establish any hard goals ?
Click to expand...
I haven't established any hard goals either, other then just training the way I find enjoyable which is pyramidish. Up to 225 weight today after too much food this weekend. Eventually I will cut, but it's just too hard if I'm doing it alone. When my wife's on board, I'll try harder.
 
GreenMachineX said:
No GPP yet... considering adding in some jogging or sprints, but don't want to go through the crappy beginner phase of it lol
Click to expand...

dude i was huffing and puffing so hard today after power cleans and deads. I was intentionally trying to go through the lifting portion fast so I could fit in some LISS and it really exposed how poorly conditioned I am right now.
 
Dustin07 said:
dude i was huffing and puffing so hard today after power cleans and deads. I was intentionally trying to go through the lifting portion fast so I could fit in some LISS and it really exposed how poorly conditioned I am right now.
Click to expand...
Lol nice. That's exactly what I don't want to go through, but adding in power cleans is very tempting
 
I might be misguided, but I like them for rom and explosiveness, as well as some conditioning. But I also feel like they wake me up and get everything firing on all cylinders.
 
Dustin07 said:
I might be misguided, but I like them for rom and explosiveness, as well as some conditioning. But I also feel like they wake me up and get everything firing on all cylinders.
Click to expand...
Do you catch them in the "rack" position, or just clean it up and hold at the top on the same hand grip?
 
Resolve10 said:
Going to come off as nit picky probably, but just think it is important to keep in mind the pull in a clean is different from the pull from the floor in a deadlift. If just doing them casually/for fun, then it probably doesn't make a big difference.

There is probably also a ton of ways to improve conditioning I'd do before cleans, unless someone really really liked them (and were good at them) or unless you are really into crossfit specific training. If getting even more nit picky I'd reckon the form used for clean variations in a metcon style workout would also differ from that used to lift optimal weight in the clean.

For power and explosiveness they are tough to beat though, just tough to do right for many.
Click to expand...

I was thinking all of this, but I wasn’t initially going to bring it up. But I agree.

I have seen this work for Misha Koklyaev, but most people were not professional weightlifters who go on to deadlift 900lbs, make it to WSM finals, and attempt to clean & jerk a 500lb log (the only person to ever truly challenge Big Z for the log ATWR).
 
Resolve10 said:
Going to come off as nit picky probably, but just think it is important to keep in mind the pull in a clean is different from the pull from the floor in a deadlift. If just doing them casually/for fun, then it probably doesn't make a big difference.

There is probably also a ton of ways to improve conditioning I'd do before cleans, unless someone really really liked them (and were good at them) or unless you are really into crossfit specific training. If getting even more nit picky I'd reckon the form used for clean variations in a metcon style workout would also differ from that used to lift optimal weight in the clean.

For power and explosiveness they are tough to beat though, just tough to do right for many.
Click to expand...
Hyde said:
I was thinking all of this, but I wasn’t initially going to bring it up. But I agree.

I have seen this work for Misha Koklyaev, but most people were not professional weightlifters who go on to deadlift 900lbs, make it to WSM finals, and attempt to clean & jerk a 500lb log (the only person to ever truly challenge Big Z for the log ATWR).
Click to expand...
Yeah, your both right. The idea was that I used to really enjoy them, and want to enjoy my pull days again.
 
Resolve10 said:
Going to come off as nit picky probably, but just think it is important to keep in mind the pull in a clean is different from the pull from the floor in a deadlift. If just doing them casually/for fun, then it probably doesn't make a big difference.

There is probably also a ton of ways to improve conditioning I'd do before cleans, unless someone really really liked them (and were good at them) or unless you are really into crossfit specific training. If getting even more nit picky I'd reckon the form used for clean variations in a metcon style workout would also differ from that used to lift optimal weight in the clean.

For power and explosiveness they are tough to beat though, just tough to do right for many.
Click to expand...

zero doubt, but when I have cleans or snatch in my routine semi regularly I tend to hold on to better rom in day to day life. Both lifts 'wake' me up a bit when I get to the gym as well, with a decent endorphin rush it seems. learning to snatch is probably what helped develop my flexibility the most in squats. Focusing on snatch, may be what set my squats back (ha)
 
GreenMachineX said:
Weight: 223.4

Seated DB OHP 11x70's, 9x75's, 7x80's, 6x80's
Neutral Grip Pullup 5, 5, 3, 3, 2
Upright Row 3 x 10 x 50
Skullcrushers 3 x 7 x 60
Machine Shrugs 3 x 8 x 160 drop 6 x 90

Felt good after this one. Progress on the OHP.
Click to expand...
Weight: 224.6

Seated DB OHP 4 x 8 x 75's
Dips 3 x 10/10/11 x BW
Upright Row 3 x 12/12/11 x 50
Incline Cable Press 3 x 12 x 35.2
Skullcrushers 3 x 12/11/8 x 50

Some things improving, but that could just be from overeating and maxing out glycogen storage. Sleep has taken a turn for the worse again, and the only major difference is increased fruit and vegetable consumption. Ridiculous.
 
Nothing worth logging. Forgot my lifting straps, so my rack pulls were garbage. So, since that set the tone, I just did some new exercises for back and quads that I've been delaying adding in.
 
Dustin07 said:
dude i was huffing and puffing so hard today after power cleans and deads. I was intentionally trying to go through the lifting portion fast so I could fit in some LISS and it really exposed how poorly conditioned I am right now.
Click to expand...
Dude, power cleans and deadlifts with short rest periods is brutal no matter what.
GreenMachineX said:
Nothing worth logging. Forgot my lifting straps, so my rack pulls were garbage. So, since that set the tone, I just did some new exercises for back and quads that I've been delaying adding in.
Click to expand...
Well I hope you at least let yourself have some fun in there.
Resolve10 said:
Just wanted to confess I did a ton of hang power cleans in my circuit yesterday after strength work that consisted of clean and jerk and deadlifts, so feel free to call me a hypocrite. :p
Click to expand...
Haha, great condition tool, and all you said was they were different, not that they shouldn't be done together. ;)
 
MrKleen73 said:
Dude, power cleans and deadlifts with short rest periods is brutal no matter what.
Well I hope you at least let yourself have some fun in there.
Click to expand...
Yeah, kind of. I've been delaying working on the flexibility for racked front squats, so did a little of that. Also some light leg press which I will likely keep doing after rack pulls. Also doing this really good Row machine that worked in a way I'd never felt before so I'll keep that up too. So, a non-productive yet productive workout.
 
GreenMachineX said:
Yeah, kind of. I've been delaying working on the flexibility for racked front squats, so did a little of that. Also some light leg press which I will likely keep doing after rack pulls. Also doing this really good Row machine that worked in a way I'd never felt before so I'll keep that up too. So, a non-productive yet productive workout.
Click to expand...
Sounds to me like a completely productive workout. You don't have a specific fitness goal right now so everything was great for a general fitness focus with hypertrophy rep range work. You found a machine you like and did some stuff you have been dreading to do which is a bigger deal than you are allowing it to be. The hardest stuff is the stuff that makes you uncomfortable, you chose that path, that is not unproductive it is one of the more productive things you could do after the way your session started. I say great pivot and stop beating yourself up.

By the way feel free to tell me to hush, but if you are getting frustrated right now with training, it might be a good time to just go into the gym to have some fun for a while. You don't have a specific goal right now, and you seem upset or at a minimum unimpressed by your performance on a lot of sessions. I think you might enjoy yourself a little more if for a while you just went in and did the lifts you love, chase the pump and not sweat the performance so much for a little while. Just enjoy Bro'ing out on the weights like you did back in the day when you were enjoying just being in the gym. Bottom line if you get somewhere between 3-0RIR you will grow and having variety and fun working out is why you do this thing anyway isn't it? The goal setting and plans of action aren't what made you love lifting, loving lifting made you want to do those things. So maybe let your hair down a little, do some instinctive and fun training until you set a serious goal you are going to need a serious plan for. I just know for me having a goal or multiple goals that I want but am not committed enough at the moment to follow takes the joy out of training, because I know I am not doing what really needs to be done to chase any of them. I have to recognize those times and do what makes me enjoy the gym the most just to keep moving in the right direction. Then I start having fun working out again.

Anyway, my point is I would love to see that you are enjoying yourself in the gym again when I read your posts. Rather than you feeling like you are fighting an uphill battle which is the impression I get lately.
 
MrKleen73 said:
Sounds to me like a completely productive workout. You don't have a specific fitness goal right now so everything was great for a general fitness focus with hypertrophy rep range work. You found a machine you like and did some stuff you have been dreading to do which is a bigger deal than you are allowing it to be. The hardest stuff is the stuff that makes you uncomfortable, you chose that path, that is not unproductive it is one of the more productive things you could do after the way your session started. I say great pivot and stop beating yourself up.

By the way feel free to tell me to hush, but if you are getting frustrated right now with training, it might be a good time to just go into the gym to have some fun for a while. You don't have a specific goal right now, and you seem upset or at a minimum unimpressed by your performance on a lot of sessions. I think you might enjoy yourself a little more if for a while you just went in and did the lifts you love, chase the pump and not sweat the performance so much for a little while. Just enjoy Bro'ing out on the weights like you did back in the day when you were enjoying just being in the gym. Bottom line if you get somewhere between 3-0RIR you will grow and having variety and fun working out is why you do this thing anyway isn't it? The goal setting and plans of action aren't what made you love lifting, loving lifting made you want to do those things. So maybe let your hair down a little, do some instinctive and fun training until you set a serious goal you are going to need a serious plan for. I just know for me having a goal or multiple goals that I want but am not committed enough at the moment to follow takes the joy out of training, because I know I am not doing what really needs to be done to chase any of them. I have to recognize those times and do what makes me enjoy the gym the most just to keep moving in the right direction. Then I start having fun working out again.

Anyway, my point is I would love to see that you are enjoying yourself in the gym again when I read your posts. Rather than you feeling like you are fighting an uphill battle which is the impression I get lately.
Click to expand...
Excellent points. Not even sure what else to say other then that. Thanks. Good call.
 
GreenMachineX said:
Flat DB Press 10x85's, 3 x 7 x 90's
Standing OHP 4 x 8 x 115
Incline Cable Press 3 x 10 x somethings
Overhead Cable Extension 3 x 10 x 30ish
Machine Lateral Raise 3 x 12 x somethings

Meh.
Click to expand...
Weight: 225 😆

Flat DB Press 8 x 70's, 4 x 8/8/8/7 x 90's
Standing OHP 4 x 8/8/8/6 x 120
Incline Cable Press 12x35.2, 10x44, 10x44
Skullcrushers 4 x 8/6/6/6 x 60
Machine Lateral Raise 15x40, 12x50, 12x50, 8x50

Small improvements I think in almost everything. Standing OHP is about 10-15 pounds lower then what I was doing a few months ago for roughly the same reps, but it's after flat db Press this go around whereas it was first before...so hard to really compare...I think.
 
Last edited:
GreenMachineX said:
Small improvements I think in almost everything. Standing OHP is about 10-15 pounds lower then what I was doing a few months ago for roughly the same reps, but it's after flat db Press this go around whereas it was first before...so hard to really compare...I think.
Click to expand...

makes sense. I've had good luck doing OHP as a warm-up before bench, but there is always a 100+lb difference in those two lifts for me. If I was to go bench 280+ then try to hit OHP I might not have the gas left in the tank
 
Dustin07 said:
makes sense. I've had good luck doing OHP as a warm-up before bench, but there is always a 100+lb difference in those two lifts for me. If I was to go bench 280+ then try to hit OHP I might not have the gas left in the tank
Click to expand...
Yeah, that's kind of what's happening, but that's why I start with db ohp on my other press day.
 
the important thing is pressing and building up them cannonball shoulders no matter which order you do it in or how much weight it is 🤘🤘🤘
 
GreenMachineX said:
Squat 3x225, 3x275, 2 x 2 x 315
Neutral Grip Pull Up 4, 4, 3, 3, 3, 1
DB Row 2 x 10 x 50 (+1 set left arm only)
Machine Shrugs 3 x 8 x 140
Reverse Pec Deck 3 x 10 x 30
Incline DB Curl 3 x 8 x 25's
Click to expand...
Squat 5x225, 5x245, 5x265, 5x285
Neutral Grip Pullup 4, 4, 4, 3, 3
DB Row 2 x 8 x 40 (+1 set left arm only)
Machine Shrugs 8x135, 8x170, 8x170
Reverse Pec Deck 3 x 12/10/12 x 30
Incline DB Curl 4 x 8/8/8/6 x 25's


Really trying to fix this left arm. It's very far behind the right in size and strength, and it's extremely hard to activate the lat, such the super weak rows. Otherwise, good workout.
 
Nice Session! I built my left arm back up after the surgery by doing the same thing. I started on the left side so I could just match reps on my strong side, then I did an extra set on the left on each movement. I was caught up within about 6 months.
 
MrKleen73 said:
Nice Session! I built my left arm back up after the surgery by doing the same thing. I started on the left side so I could just match reps on my strong side, then I did an extra set on the left on each movement. I was caught up within about 6 months.
Click to expand...
Excellent. Glad to hear it. Wait, your fully caught up and recovered now???
 
You must log in or register to reply here.
Back
Top