Thats epic dude, how did that 515x6 feel?
Clean; I could have done 1-2 more if necessary. Rep 6 slowed down a lot so we shut it down. My hamstrings and glutes instantly were sore/pumped before I even left the barbell, which is crazy but a good sign they were brutalized & I stopped at the right time.Thats epic dude, how did that 515x6 feel?
Thanks Kleen! Working with some weight & rep ranges I haven’t in a good while, so it’s kind of reaping things sown long ago for the most part.Just gripping and ripping man, congrats on the PR, might as well get used to saying that over the next few weeks.
I can’t get any volume done! My delts were absolutely aching between (lower rep) Strictpress - I was worried something was wrong until I realized it was just my pump from the incline Db warmup. Calves flat out did less than a couple weeks ago because I just couldn’t get through the work without seizing up.Pumps that are that painful are my favorite part of training. That's how I take pump products on cycle: pure masochism.
Lol I want to try it!I can’t get any volume done! My delts were absolutely aching between (lower rep) Strictpress - I was worried something was wrong until I realized it was just my pump from the incline Db warmup. Calves flat out did less than a couple weeks ago because I just couldn’t get through the work without seizing up.
I can’t in good conscience recommend this injectable LGD4033 from any kind of rational safety perspective, but the pumps are insane.
Lol you can keep it all! My joy comes when I PR. I don’t think I even enjoy training most of the time. It’s just something that’s a part of me at this point.Have you considered being less of a punk bitch though? Moar pump = moar pain = moar joy. It's science.
It’s not really cost effective in my opinion. Or studied in humans at these doses. Rad140 would be way safer - they’ve given it to women orally up to 150mg/day and determined 50mg was a fairly safe dose.Lol I want to try it!
Little scared though.
Summon your inner Julius Maddox!!!Getting hyped for bench tonight!
That's more like it!Getting hyped for bench tonight!
I don’t think I even enjoy training most of the time. It’s just something that’s a part of me at this point.
haha, I actually know what you mean. I get like this on cycle when I’m pushing numbers I’ve not done before. It’s mainly because the sessions scare me a little and I know I’ll be going balls deep.on’t think I even enjoy training most of the time. It’s just something that’s a part of me at this point.
Hitting a 1rm PR 3.5weeks post COVID was probably never going to feel 100%. Bet you will smoke it in another 4 weeks.
I mis-worded that: it was incredibly clean & easy! Definitely not true 100% max effort, even with competition holds & pauses on the chest; I could have put up at least 390.Congrats on that 380, clean or not it is an impressive lift!
nice bro. Feels like your in a good place at this stage.I mis-worded that: it was incredibly clean & easy! Definitely not true 100% max effort, even with competition holds & pauses on the chest; I could have put up at least 390.
Eying 400/405 in the slanger this training cycle
Honestly, I’m just doing it because it’s recommended in the Lilliebridge method. They were pretty well known for basically taking as much gear as they could handle coming into a meet and focusing on high intensity/low volume/low frequency with a bunch of bodybuilding fluff after.nice bro. Feels like your in a good place at this stage.
out of interest, the accessory work is all quite volume heavy with sets of 15 etc, Is that something you use in a hyperthropy phase and taper down in the latter phases of the block or is that just an individual response thing (I.e you respond well to that volume?)
thanks, I was interested as that’s one of the biggest differences this coach I work with made. He pulled virtually all the accessory stuff from the blocks (so it’s 3 exercises, main lift, assistance lift which was a primer for the next sessions main lift, and then one accessoryHonestly, I’m just doing it because it’s recommended in the Lilliebridge method. They were pretty well known for basically taking as much gear as they could handle coming into a meet and focusing on high intensity/low volume/low frequency with a bunch of bodybuilding fluff after.
I don’t really think the accessories make much difference in the big picture of powerlifting success - that is going to live and die by your primary programming or mechanically similar movements. Accessories help recovery with bloodflow, can address weaknesses, add a little hypertrophy, help prevent injury, and can help drive work capacity/GPP. So they are very valuable, BUT they won’t make much difference in the immediate success of the training cycle. They’re something that adds up over a training career, by avoiding injury or giving you that size edge or helping break a plateau.
I will probably try to add a few more easy sets over the next few weeks so I can drop them off the final 2 Deload weeks for extra recovery, but I probably won’t lower the rep scheme any. Doing so I would end up using more load and actually end up incurring more fatigue debt. That’s fine in bodybuilding, but definitely not a good trade in meet prep.
I do generally periodize and lower volume on the primary strength accessories though, like Floorpress, as the meet nears. That has a very similar cost/impact as comp benching.
It’s the Pareto Principle - 80% of the results come from 20% of the work. For increasing my max bench, whether I do some 10kg lateral raises or not probably won’t make a lick of difference. But if I push them hard enough it would eventually have a real recovery cost, and THAT would be a bad investment for my goals.thanks, I was interested as that’s one of the biggest differences this coach I work with made. He pulled virtually all the accessory stuff from the blocks (so it’s 3 exercises, main lift, assistance lift which was a primer for the next sessions main lift, and then one accessory
i agree with you around the higher rep accessory work generally, I like it for imbalances and aesthetic benefits as much as anything but it just interested me that even on a cunt load of gear he stripped it back. In fairness it worked so I’ll stick with it next push but inbetween pushes my training looks a bit more like yours.
Awesome. Just charge in dude, balls out.5/13/21 - Bench 6
BW 243.4
5 min Treadmill Walk
Cable Facepulls,Tri Pressdown, DB Laterals, DB Pec Flyes
2x15 each
Bench
45x10
135x5
185,225x3
250x14
Incline Bench
45,135x5
225 5x3, 1x8
Floorpress
45,135x5
225,245,265,285,300x3
275x5
Low Incline DB Bench
70 5x15
DB Laterals
20,22.5,25x15
Cable Facepulls, Tri Pressdown
77 3x15 each
Cable Pec Flies
27,30,33,37x15
All of the major presses tonight felt like they were at PR levels of strength. Not sure exactly if they were, but that’s the important takeaway here - performance is ramping up! 4 weeks out today. This prep is a bit different, instead of setting a peak to taper down from (which is a longer process), this program just quickly ramps into the show and no testing is done in training.
kinda echo’ing rocket here bro.5/14/21 - Lower 6
BW 242.4
Rolling, mashing, bird dogs, glute bridges, fire hydrants, hip stretches, over & backs, jigsaw calves/adductors/hams,
Reverse Hyper
90x20
Deadlift, deadlift bar
135x5
225x3
315,365x2
405,455,485,515x1
545 nope
Pretty sad evening, last night. Gotta drive to move my father into his new apartment Sunday morning, so I needed to move my Saturday night lower session to Friday to have time to recover. Anyway, the weight was just moving like total sludge - 405 on felt impossibly heavy for how it should, and back was undeniably hurting at 485 in retrospect. My nerves were literally shutting off the light switch to protect me in the face of pain. 515, my last warmup before I was set to do 585 for a double, was so undeniably hard and painful it was nearly max effort - a weight I pulled for 6 reps only 2 weeks ago, with more in the tank. 545 was glued to the floor. This was a make or break session for the meet, so I had to attempt it. I was in a lot of pain and had to scrap the session.
No idea where this came from, or why. There was no defining failure point in any session; the cumulative life stresses on my back from my day to day with a newborn have just caught up to me and there’s nothing to be done about it 4 weeks out from the meet. I am now totally derailed from a deadlift PR & total PR, and quite possibly squat PR.
I can’t switch my meet entry to bench-only due to my work schedule (that is on Saturday, while full power open men are on Sunday), so I will just squat & pull whatever I can on the day of comp.
My wife has a chiro but I am not going to experiment with it this close to a meet, on account of the fact I am not in chronic pain - it’s really basically an occasional issue with deadlift.This sucks dude.
Do you know a good chiropractor? One that works with strength athletes would be ideal. You might be able to get a release from the pain and inhibition with a good chiro session (definitely worked for me more than once when my back was jacked up).
If you are unsure of the point of origin, and you can afford it, now would be a good time to get an MRI.
Hope you are feeling better soon mate, although you definitely have an uphill battle recovering the lower back with a newborn. It's just one meet anyway, you have many more ahead of you!
you got access to a belt squat?My wife has a chiro but I am not going to experiment with it this close to a meet, on account of the fact I am not in chronic pain - it’s really basically an occasional issue with deadlift.
What I theorize, and boys this is strictly that, is that Covid ate up/weakened some of my low back stabilizer muscles & re-inflamed my previous low back injuries. And being a new father has imposed 3x the back bending I was used to throughout the week, and these 2 factors combined with escalating weights that ramping into contest inevitably brings just were too much too soon. Right now I am not on ibuprofen and have no appreciable pain sitting here, or standing or walking. So life is good there!
I am feeling much more positive thanks to some time passing and all of your support. And playing with my son. Not about the meet; I really do not expect magic and don’t even know how to train my lower body at this point going into the meet - that will be taken week by week. But I have to remember it’s the million mile journey and this isn’t the last meet ever.
I think so. I actually did a couple sets with a plate/side after the deadlift but was just in too much acute pain to train last Friday. Going to try to go back tonight and do some. That’s how Brian Carroll said he trained for his 1,306 “squat”. 10 miles high, but that’s all of multiply. I still respect Brian a lot and believe he has a lot to learn from - he’s why I learned the McGill method and got my back right years ago.you got access to a belt squat?
yeah I had an attachment made for my cage, not the same as a purpose built one but does the job. Been using it to keep my legs working without smoking my back all the timeI think so. I actually did a couple sets with a plate/side after the deadlift but was just in too much acute pain to train last Friday. Going to try to go back tonight and do some. That’s how Brian Carroll said he trained for his 1,306 “squat”. 10 miles high, but that’s all of multiply. I still respect Brian a lot and believe he has a lot to learn from - he’s why I learned the McGill method and got my back right years ago.
Brian said on the EliteFTS podcast he did heavy Beltsquat every other week between heavy squat sessions, and light Beltsquat on the weeks he had to squat heavy. Like 2 Beltsquat sessions per week; I took notes on the whole protocol so may try it some if my knees can hold up to it.
Felt like it tonight! Got some pain free accessories in tonight that went really well:Sounds like yo got things under control !
Felt like it tonight! Got some pain free accessories in tonight that went really well:Sounds like yo got things under control !
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