EvoMuse Myo-Synergy Log



Week 7 Day 1- June 9:​


Squat w/Belt Work up to x2 @9 2 Down Set
2ct Pause Bench Work up to x4 @9 2 Down Set

Squats w/Belt:
Warm Up- Bar x 10, 70kg x 5, 110kg x 5, 130kg x 3, 150kg x 1, 160kg x 1
170kg x 2 @7
180kg x 2 @8
187.5kg x 2 @9
Drop
180kg x 2 x 2 @8.5, 9

Kept it conservative. Probably closer to 8.5, but it wasn't super deep like usual so it gets a 9. ;)

2ct Pause Press:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 75kg x 4
85kg x 4 @7
92.5kg x 4 @8
97.5kg x 4 @9.5
Drop
90kg x 4 x 2 @8, 9

Overshot just a tad. Felt good though and set up and movement feeling more refined.
 


Week 7 Day 2- June 10:​

Deadlift w/Belt Work up to x3 @9 2 Down Set
Bench Touch and Go Work up to x7 @10 2 Down Set
Front Squat Work up to x 4 @8 Repeats, 4 sets

TRAC finally asked for more volume again..

Deadlift w/Belt:
Warm Up- 70kg x 5, 110kg x 5, 130kg x 3, 150kg x 1, 170kg x 1
180kg x 2 @7
190kg x 2 @8
200kg x 2 @9
Drop
190kg x 2 @9
180kg x 2 x 2 @8, 9
Grip Work @ 150kg

After last week I didn't know how this would go. Took what was there and hit a PR. :)

All that volume felt like death though. :o

Bench Touch and Go:
Warm Up: Bar x 10, 45kg x 10, 70kg x 5
82.5kg x 7 @7.5
87.5kg x 7 @9
92.5kg x 7 @10
Drop
85kg x 7 x 2 @9, 10
80kg x 7 @10

Front Squat:
70kg x 4
80kg x 4 @6
87.5kg x 4 @7
95kg x 4 @8
Repeat
95kg x 4 x 3 @8, 8, 9
90kg x 4 x 2 @8, 9

After all this volume I felt like death. Hands are raw, muscles are pretty fatigued, and I am just overall tired. Pretty solid lift though and numbers up throughout.
 
Today's lesson...just get the work in.



Week 7 Day 3- June 12:​
Competition Bench Work up to x2 @9 2 Down Sets
2ct Pause Squat Work up to x4 @9 2 Down Sets
Close Grip Incline Press Work up to x4 @8 Repeats 4 Sets

TRAC asked for 2 more sets today on top of the already high stress.

Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
95kg x 2 @6.5
102.5kg x 2 @8
107.5kg x 2 @9.5
Drop
102.5kg x 2 x 2 @8.5, 9
97.5kg x 2 x 2 @8, 9

2ct Pause Squats:
Warm Up: Bar x 10, 80kg x 5, 110kg x 5, 130kg x 2
140kg x 4 @7.5
147.5kg x 4 @8.5
Drop
140kg x 4 x 3 @8, 8, 9
132.5kg x 4 @8.5

Was aiming for 155kg on top set today. Meh. 147.5 was harder than anticipated and I had a ton of volume to do so instead of being stubborn I just called it there.

Close Grip Incline Press:
Warm Up: 40 x 10
60kg x 4 @6
67.5kg x 4 @7
75kg x 4 @8
Repeat
75kg x 4 x 5 @8, 8, 8, 8.5, 9

The end. I am dead. Pray for me for the amount of deficit pulls I will have tomorrow. I still feel a bit of DOMS from Tuesday's pulling.

Supplement Notes:
-I am still seeing very nice benefits in endurance. Volume is insane this week and I am not fatiguing as fast as I'd expect.
-DOMS are slowing down a bit or I am just getting used to feeling them all the time.
 


Week 7 Day 4- June 13:​

Deficit Deadlift Work up to x4 @9 2 Down Set
Pin Press (Chest Level) Bench Work up to x @9 2 Down Set
2" Deficit SLDL Work up to x4 @8 Repeats 4 Sets

Killing the recovery apparently..TRAC had me add 2 more sets.

Deficit Deadlift:
Warm Up- 60kg x 5, 110kg x 5, 130kg x 3
150kg x 4 @7
160kg x 4 @8
170kg x 4 @8.5 or ~375lbs for those non-commies around here
Drop
160kg x 4 x 2 @8, 9
150kg x 4 x 2 @7.5, 8.5

Felt 10000000000x better than two weeks ago when I failed. Grip was super strong today. I kept it conservative due to the volume (so I could through it and not totally die). 4th rep I reverted to a bit of a butt rise, but everything was nicely done today.

Pin Press (Chest Level) Bench :
Warm Up: Bar x 10, 45kg x 10, 65kg x 5, 85kg x 2
95kg x 2 @7
100kg x 2 @8
105kg x 2 @9
Drop
100kg x 2 x 4 @8, 8, 8.5, 9

Meh. Off and on with Bench. Clicked better on the back off sets (hence me not having to drop again), top set could have been better. Need to line the wrists up better.

2" Deficit SLDL:
110kg x 4 @6
125kg x 4 @7
140kg x 4 @7.5
Repeat
130kg x 4 x 5 @7.5, 8, 8, 8.5, 9

I don't remember this too much. By this point I was running on mental energy to get through it. Looked good and the pulls were all fast on film. I did take pretty short rest too.

By the end of all this I was BEAT. Stretched and then devoured some food and prayed for some sparing on the inevitable DOMS tomorrow. :o
 


Week 8 Day 1- June 16:​

Squat w/Belt Work up to x4 @9 1 Down Set
3ct Pause Bench Work up to x2 @9 1 Down Set

TRAC asked for 2 more sets today.

Squats w/Belt:
Warm Up- Bar x 10, 70kg x 5, 95kg x 5, 120kg x 4, 140 x 2
155kg x 4 @7
165kg x 4 @7.5
177.5kg(~390lbs) x 4 @8.5
Drop
170kg x 4 @9
160kg x 4 @8, 8.5

Went better than expected to made a jump up a bit from last time I did 4s. Surprised how things moved today. It was scorching in the gym today, so things felt a lot harder than they looked on tape (looked pretty simple :o). Maybe I should have shot to tie a PR (180kg x 4) if I'd worked up to it different. Either way happy with this.

3ct Pause Press:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 70kg x 2, 80kg x 1
90kg x 2 @7
95kg x 2 @8
100kg(~220lbs) x 2 @9
Drop
95kg x 2 @9
90kg x 2 @8, 9

Felt good warming up so decided to build up to a PR tie. Didn't get to tape the top set, but filmed the first back off. Forarms aren't lined up with how I want, seems to be an upsetting recent trend. :(

Vid of top Squat set, final Squat set, and first drop set for Bench:
[video=youtube;950j082plwc]https://www.youtube.com/watch?edit=vd&v=950j082plwc[/video]

Side notes:
-Killed some solid Mexican on Saturday. Also destroyed some Talenti Sea Salt Caramel. Sunday crushed pulled pork, baked beans, and random side dishes. Going out again to eat today. High School Graduations to attend (blahh), but the food due to this time of year is kind of worth it.
-Been real tired lately. Probably all this volume, but my recovery is awesome right now. Never seen TRAC trends the way it is looking right now.
 
Sean1332 said:
Solid squats, Bolt
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Thanks. I played with a real narrow grip on that final set. I kinda liked it...if my shoulders/elbow holds up I may try to stick with it.
 


Week 8 Day 2- June 17:​

Deadlift w/Belt Work up to x4 @9 1 Down Set
Bench Touch and Go Work up to x3 @9 1 Down Set
303 Tempo Squat Work up to x 4 @8 3 Repeats

Again 2 extra sets via TRAC.

Deadlift w/Belt:
Warm Up- 60kg x 5, 110kg x 5, 130kg x 3, 150kg x 2
165kg x 4 @7
177.5kg x 4 @8
187.5kg x 4 @9
Drop
177.5kg x 4 @9
170kg x 4 @8, 9
Grip Work @ 152.5kg

Had a tad bit of trouble locking the upper back. This comes and goes and is something I am continually working on. Otherwise everything was pretty easy today. Grip work actually went real well (so hopefully that is a good sign for future heavy pulls!).

Bench Touch and Go:
Warm Up: Bar x 10, 40kg x 10, 60kg x 5, 80kg x 3
95kg x 3 @7
100kg x 3 @8
105kg x 3 @9
Drop
100kg x 3 @9
95kg x 3 @8, 9

Felt form was better than yesterday. Still trying to fine tune my benching.

303 Tempo Squat:
90kg x 4 @6
100kg x 4 @7
110kg x 4 @7.5
Repeat
110kg x 4 x 4 @8, 8, 8.5, 9

Maybe a little too conservative here, but figured my quads were shot from yesterday (most DOMS they've had in awhile) and I had a lot of volume to get in anyways.
 


Week 8 Day 3- June 19:​

Competition Bench Work up to x4 @9 1 Down Sets
Chain Squat Work up to x2 @9 1 Down Sets
Military Press Work up to x4 @8 3 Repeats

1 extra set via TRAC.

Comp Bench:
Warm Up- Bar x 10, 40kg x 10, 60kg x 5, 70kg x 2, 80kg x 2
90kg x 4 @7
95kg x 4 @8
97.5kg x 4 @9
Drop
92.5kg x 4 @9
90kg x 4 @8.5

Chain Squats:
Warm Up: Bar x 10, 70kg x 5, 110kg x 3, 110kg (Add 1 Chain) x 3, 110kg (Add 2 Chain) x 2, 130kg x 1
140kg x 2 @7
150kg x 2 @8
160kg x 2 @8.5
Drop
150kg x 2 x 2 @8, 9

[video=youtube;UYWFYe2YP3E]https://www.youtube.com/watch?v=UYWFYe2YP3E[/video]

Military Press:
Warm Up: 40 x 5
45kg x 4 @6
50kg x 4 @7
55kg x 4 @8
Repeat
50kg x 4 x 2 @8, 9
45kg x 4 x 2 @8, 8

Shoulder was bugging out today. I slept weird (woke up with my neck hurting and in some odd position). I had a bunch of crap that was rough doing the first rib mobilization work. Nothing that should be an issue, but I had to keep things lighter on the presses today due to it.

Some progress pics. Not exactly when I started MyoSynergy, but close enough. Considering I haven't even really "cut calories" I am quite pleased. :)
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First pic is most recent**
 
MyoSynergy Update:


Ok so I know I haven't exactly been updating too much specifically about Myo. I am done with another packet and have one more (should last me right through my mock meet). Once I finish that I'll give a full update, with measurable changes in 1rm. Regardless of how that goes, I have felt it has been beneficial so far (more on how when I do a final review) and will be grabbing more to run again sometime. :)
 
bolt10 said:
MyoSynergy Update:

Ok so I know I haven't exactly been updating too much specifically about Myo. I am done with another packet and have one more (should last me right through my mock meet). Once I finish that I'll give a full update, with measurable changes in 1rm. Regardless of how that goes, I have felt it has been beneficial so far (more on how when I do a final review) and will be grabbing more to run again sometime. :)
Click to expand...

How long have you been on now, 2.5 months?
 
MyoSynergy Final Review Pt1:

Ok so I still have a week and a half left of MyoSynergy. I'll write a Pt.2 review after next week's mock meet and a week off to see how things go without MyoSynergy. I still feel I can write a pretty good overview of what I have noticed throughout this now though.

I originally wanted to based the review off several things so I'll go over how it did/didn't impact these areas:

Strength: We will see this after the Mock Meet. So TBD. Did hit some PRs though.

Endurance: This was the biggest area of note. I noticed this pretty quick. Ability to repeat efforts, hit more reps at a given intensity, and ability to hit higher reps on my accessory work with added weight was noted throughout the log. The biggest effect was seen on above 10 rep sets. My GPP days are usually higher rep and my endurance and work capacity went up a lot during this (to it kind of blew my mind levels at first).

Next, ability to "repeat effort" was greatly improved. For those unfamiliar with my training I use RPE to determine difficulty. When it reaches a certain level if I haven't reached the required volume for the day I have to drop more weight to get the volume in. I very rarely had to drop the weight on the submaximal work sets, which was quite out of the ordinary.

Recovery: Ok so I showed a comparison with TRAC for the first month, but won't toss up another. I didn't really see any "improved recovery" that was significant. In the second month I did hit a level that had some very marked recovery, but it was only for 2 weeks. That said I didn't see a decrease in recovery despite the increasing in weights and volume over the course of the log. I noticed quite a bit of DOMS, but nothing that hurt performance.

That covers what "I expected to look for". During the log a couple things beyond that manifested:

Pump: I seemed to note an increase in pumps and muscle fullness. Nothing mind blowing, but considering I wasn't using any volumizers or pump agents the first half of the log I was quite impressed. Muscles felt "denser". Vascularity was up and pumps came fast when I did anything of decent TUT and volume.

Recomp: I felt this happened beyond what I expected. I've been training quite awhile so gains don't come fast. I also try to stay relatively lean (10-12%) the vast majority of the year. I was eating quite a bit and still managed to drop some fat. I did lose a couple pounds at a certain point, added more food, and regained a pound or so. Pictures show this better (first pic in each is before, after pics are the second/third in each):

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Invalid Link Removed

Overall: While I still have to see how my total strength levels pan out, I did enjoy this. To the point I bought more and will purchase again.
 
bolt10 said:
MyoSynergy Final Review Pt1:

Ok so I still have a week and a half left of MyoSynergy. I'll write a Pt.2 review after next week's mock meet and a week off to see how things go without MyoSynergy. I still feel I can write a pretty good overview of what I have noticed throughout this now though.

I originally wanted to based the review off several things so I'll go over how it did/didn't impact these areas:

Strength: We will see this after the Mock Meet. So TBD. Did hit some PRs though.

Endurance: This was the biggest area of note. I noticed this pretty quick. Ability to repeat efforts, hit more reps at a given intensity, and ability to hit higher reps on my accessory work with added weight was noted throughout the log. The biggest effect was seen on above 10 rep sets. My GPP days are usually higher rep and my endurance and work capacity went up a lot during this (to it kind of blew my mind levels at first).

Next, ability to "repeat effort" was greatly improved. For those unfamiliar with my training I use RPE to determine difficulty. When it reaches a certain level if I haven't reached the required volume for the day I have to drop more weight to get the volume in. I very rarely had to drop the weight on the submaximal work sets, which was quite out of the ordinary.

Recovery: Ok so I showed a comparison with TRAC for the first month, but won't toss up another. I didn't really see any "improved recovery" that was significant. In the second month I did hit a level that had some very marked recovery, but it was only for 2 weeks. That said I didn't see a decrease in recovery despite the increasing in weights and volume over the course of the log. I noticed quite a bit of DOMS, but nothing that hurt performance.

That covers what "I expected to look for". During the log a couple things beyond that manifested:

Pump: I seemed to note an increase in pumps and muscle fullness. Nothing mind blowing, but considering I wasn't using any volumizers or pump agents the first half of the log I was quite impressed. Muscles felt "denser". Vascularity was up and pumps came fast when I did anything of decent TUT and volume.

Recomp: I felt this happened beyond what I expected. I've been training quite awhile so gains don't come fast. I also try to stay relatively lean (10-12%) the vast majority of the year. I was eating quite a bit and still managed to drop some fat. I did lose a couple pounds at a certain point, added more food, and regained a pound or so. Pictures show this better (first pic in each is before, after pics are the second/third in each):

Invalid Link Removed
Invalid Link Removed

Overall: While I still have to see how my total strength levels pan out, I did enjoy this. To the point I bought more and will purchase again.
Click to expand...

Looking good there bolt! Great job!
 
The difference in your serratus area is very telling. Excellent log...thank you again!
 
Multiquote is bugging. So you two up there thanks! Honestly strength hasn't gone up as much as I'd like, but this last 2-3 weeks I've had some stupid out of gym stuff happen. Still aiming at some small PRs though. I'll update after. ;)
dsade said:
The difference in your serratus area is very telling. Excellent log...thank you again!
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No problem, thanks again for giving me the opportunity. I wish I could get a better pic of the vascularity. My whole core is pretty veiny which isn't something that happens very often. To get stronger while losing some fat over this time frame is quite impressive. :D
 
man mirin. whatever is bugging you outside the gym, just keep your head down and find your groove again. for strength iv noticed bumping the dose to 14 caps did wonders for strength increases, expensive but can always go back to normal dose but 200mg epi(-)- seems like a sweet spot compared to first 3 weeks i ran it on just 7. paired with AmentoMax pre wo, your mock meet should be a walk in the park
 
Auslifter said:
man mirin. whatever is bugging you outside the gym, just keep your head down and find your groove again. for strength iv noticed bumping the dose to 14 caps did wonders for strength increases, expensive but can always go back to normal dose but 200mg epi(-)- seems like a sweet spot compared to first 3 weeks i ran it on just 7. paired with AmentoMax pre wo, your mock meet should be a walk in the park
Click to expand...
Thanks! Ya life can be a pain, but I am not upset. The added stress is from new adventures, challenges, and opportunities. It sucks when it hurts my gym performance, but in the big picture it isn't the end of the world. :DI am gonna have a deadlift party with some friends while doing my mock meet too...should be crazy. :lol:
 
You and I are almost identical in both albino and leanness :)
 
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