Matts Log - Journey to 1000 total and a good physique.

hairygrandpa said:
If you really buy it, do NOT go for the add-ons like special plastic balls. The strap-on for the leg wasn't necessary for me but should be bought.
How to use it is NOT intuitive, it comes with a DVD showing you how it's done.
Click to expand...

Just looks like an ART trigger point tool w $100 pricetag. I'm not saying it won't help but you could probably accomplish the same thing yourself w a tablespoon or a lacrosse ball for a few bucks. Just looking at pics and vids anyway.
 
Hyde said:
Just looks like an ART trigger point tool w $100 pricetag. I'm not saying it won't help but you could probably accomplish the same thing yourself w a tablespoon or a lacrosse ball for a few bucks. Just looking at pics and vids anyway.
Click to expand...

You are right, but... don't.
I heard of a guy who let his wife walk on his forearms while he lies on the floor, lol.
The "Clamp-design" is what makes a difference, the huge pressure you can apply while having mobility in the treated arm is the key.
One surely could cheaply build such device, from wood.
I SWEAR by that thing, it's a life saver!
 
hairygrandpa said:
You are right, but... don't.
I heard of a guy who let his wife walk on his forearms while he lies on the floor, lol.
The "Clamp-design" is what makes a difference, the huge pressure you can apply while having mobility in the treated arm is the key.
One surely could cheaply build such device, from wood.
I SWEAR by that thing, it's a life saver!
Click to expand...

Well that guy is an idiot lol

But I'm glad it worked well for you!
 
Tried the new squats today! Not pain in my wrists at all and my forearms actually feel good at the moment. It was a mother ****er to get into such tight position - but I played with it and it got easier. Workout tonight wasn't too intense.

I did 225x6x3 for squats and deads and that was about all I had time for with my school workload. Woke up this morning at 164.4. Hopefully lighter in the morning.
 
2/23
Workout
Bench 45x5, 115x5, 135x3, 135x5, 175x5, 185x5, 135x16
DB Row 60x10x3
Press 45x5, 55x5, 75x3, 75x5, 95x5, 105x5 55x13
Cable Flys Hi/Med/Low, 17.5x10x2 each
Chins -40x10x3
Lat Pullover 30x12x3
Cable Curl 12.5x15
Pushdowns SS Extensions 60x12
Hammer Curls 15x12x2

What a blaster of a workout! I really have to shut up and speak to no one when I do this workout - which I didn't last night and it took a while lol. I got some new metal music on my phone which I have been loving lately - really gets me in the zone to be intense. The cut is going fantastic - I was 163.0 today - down a total of 6.5 lbs in 9 days. Will be stopping Clen this Sunday and switching over to ephedrine and combustion. Also - pleased to announce I made a doctors appointment today to see if he'll be okay with me getting blood work. Had a great conversation with booneman77 and he really helped me out and depending on the results of my test I'm considering a few things with my next Tour de France. All in all - feeling great about myself right now - lots of steps in a positive direction. Now to just be more dedicated to my school work so I can attain my dream job.
 
Good for you brother, great progress and fingers crossed those bloods are spotless and ready to roll out your next cycle
 
Today was supposed to be cardio and stretch day - but my last leg day was a bit weaksauce so although I was a little sore - I didn't feel like I really hit it hard enough to submit to the notion of a rest day.

Workout
Squats 135x5, 175x5, 225x5 ,255x5, 185x8
Sumo Deadlifts 185x5x3
Lying Leg Curls 65x12x3

Ended it at that point as I was defintely feeling pretty tired from the combined leg workouts, still felt like a really good workout although I missed up the reps a bit lol, my set of 3 was an extra set of 5 and I didn't realize the last set was actually a 5+ either way just the 5 was quite tough - could definitely feel the previous leg days definitely did a bit of work =P
 
Hyde said:
You got in and got some good technique and muscle work without overdoing it. Win/win I'd say!
Click to expand...

Man, that squat grip change though, my arms are feeling insanely better already, you don't even know how grateful I am of that tip. Still getting used to getting in position, but I feel like I got it down yesterday. My forearms are barely even sore now after just a few days of using it.
 
Anyone have tips to for lower back soreness? My lower back tends to almost always be sore. Mind you that could be because I don't really take many days between squatting and deadlifting. I usually do lower/upper with lower being heavy squat/lightdeadlift or the inverse. Is anyone able to do that and not have a pretty constantly tender lower back. I may just need to stretch and foam roll more often.

I am going to try doing just the wendler 5/3/1 with no accessories the way it's laid out

And then use this as my base
Core Lifts 3 Sets Mon-Fri
Squat, Deadlift,
Bench Press SSW/ DB Row,
Press SSW Chin Up
1-10 reps, with 20% sub maximal load.

2 Sets Pump Accessories
Side Laterals SSW/ Reverse Flys,
Flys, Incline Bench, Dips, Lat Pullover,
Lying Leg Curl,
Incline Curls or Hammer Curls
Pushdowns or Extensions

Now obviously I'm going to use some auto regulation depending on how I feel They're basically light sets just for the sake of practice and really rocking the frequency but with low volume, basically some weights to get the heart pumping and it allows me to feel like I really earned my weekend rest days.

I got the idea from the "more squats" 531 layout. Because I really wanted something where I'm weight training at least 5 days a week, and then can heal up over the weekends.

Going to change this up to
M (Fly, Pullover) , (Bench, Rows), (Press, Chins), (Side Lateral, Reverse Fly) (Bi,Tri)
T Squat, Deadlift, Lunges, (Leg Curl, Leg Press), (Back Extensions, Bicycles)
Cardio &Stretching
Th (Fly, Pullover) , (Bench, Rows), (Press, Chins), (Side Lateral, Reverse Fly) (Bi,Tri)
F Squat, Deadlift, Lunges, (Leg Curl, Leg Press), (Back Extensions, Bicycles)
Cardio &Stretching
Cardio &Stretching
 
I think I'm gonna try and swing my first meet June 25th/26th. I go on vacation 19-24 to Maine but then will be heading home to head to the meet on the 25th/26th - my only problem then would be crossing the boarder with TD Trest - any ideas.
Hyde - you think you could help a brother prep?
 
Matthew1237 said:
I think I'm gonna try and swing my first meet June 25th/26th. I go on vacation 19-24 to Maine but then will be heading home to head to the meet on the 25th/26th - my only problem then would be crossing the boarder with TD Trest - any ideas.
Hyde - you think you could help a brother prep?
Click to expand...

Print out a fake prescription label for hemorrhoid cream and put that on the bottle of TD Trest. Problem solved. ;)
 
Glad the grip tip seems to be helping!

So are you saying you will have 4 days of compounds, lower/upper/lower/upper and then Friday is all the pump accessories, followed by 2 days off? I don't think that will be optimal, and certainly won't give your low back time to recover as well as taking Wednesday off and working a couple pump accessories in each day on mon, tues, thurs and fri. If you wanna squat and pull both twice a week recovery has to be priority if you want to avoid getting rundown hard.

Put up a vid of your squats and deadlifts to be picked apart. I bet we could improve them (after 5 years I do something wrong still very session).

I have transported RC clomid in those colored clear 3oz shampoo bottles you buy for 0.99 at Walmart. Put it amongst other toiletries in your checked bag and it's completely inconspicuous. I even had the oral syringe w my vitamins in a separate compartment w no issue. You should be able to eyeball your dose size by now, so pump isn't even necessary.
 
I'll have to upload a video to YouTube - there's no way to directly upload a video is there?

Haha worse than that actually. Was going to basically do all that Monday-Friday, swapping out the light training of say squats when it's squat day for 5/3/1
 
I think YouTube is it. Just sent the vid so only ppl w the link can see it and link it here if you don't want it very public.

Just realize that even if muscles are recovering your tendons and ligaments have to recover too. Nothing wrong w 5 days a week but give 48 hours at least between hitting same muscles and don't try to make big changes at once. Ramp up volume in a sustainable fashion.

If you wanna squat 3x a week and you squat once, get used to 2 for a few weeks first, feel me?
 
Haha well I have been doing it pretty often - I think my body is just legit like you said before - getting worn down. My lower back is practically always a little tender because I try to do the main lifts pretty often. But I think the added rest days will do me good.
 
Matthew1237 said:
Haha well I have been doing it pretty often - I think my body is just legit like you said before - getting worn down. My lower back is practically always a little tender because I try to do the main lifts pretty often. But I think the added rest days will do me good.
Click to expand...

I need to tell myself this more often.
 
3x a week is better frequency but only works if you really get it when you show up, and certainly doesn't let you hit the little stuff the same. While you're off hormones that is optimal technically, but when you're on you can get away w less frequency. And I have been making great drug-free progress the last 7 months w generally upper/lower 4-5 days a week, so it's not like it's some big concession.

How many days a week do you wanna go to the gym?
 
I'm not sure yet really - it will be the first time I've really tried a program that isn't 5/6 days.

I'm kind of debating this - Full Body – Squat, (Bench, Rows), (Press, Chins), Deadlift, (Lunges, Good Mornings)

I did that today minus lower body just because it really has needed a rest but I was able to rock the whole workout in about 40-45 minutes which was pretty nice. The stuff is brackets is superset together. On Monday I'll do squat focused, Wednesday will be bench focused, Friday will be Deadlift Focused/ If I find it is too much lower body, then I may take wednesday off from squats/deads. On Friday I'll do deads first

Workout was
Bench 135x10, 165x5, 195x5, 225x1, 205x2, 135x15
SSW/
DB Row 3x45x15, 2x55x12
Press 75x5, 95x5, 105x5, 75x10
Chins BWx5x4
Flys/Pullovers 3 sets
Extensions/Cable Curls 3 sets
Lateral 1 set
Reverse Fly 2 sets
 
I think it's a poor ratio. You've got as much or more lower volume than upper, when reality is upper grows slower and can tolerate much more volume and frequency for most. Plus your back hasn't been standing up to what you've been giving it.

Maybe consider making the Wednesday an upper day with a bigger back focus and maybe some wimpy leg stuff like curls thrown in as you can tolerate. Good mornings might be applicable here depending on your recovery. Or just stick to upper with extra back focus.

Can never have too big a back!
 
Hyde said:
I think it's a poor ratio. You've got as much or more lower volume than upper, when reality is upper grows slower and can tolerate much more volume and frequency for most. Plus your back hasn't been standing up to what you've been giving it.

Maybe consider making the Wednesday an upper day with a bigger back focus and maybe some wimpy leg stuff like curls thrown in as you can tolerate. Good mornings might be applicable here depending on your recovery. Or just stick to upper with extra back focus.

Can never have too big a back!
Click to expand...

Yah - I think thats what I may do - so full monday, upper wednesday, full friday
 
Matthew1237 said:
Yah - I think thats what I may do - so full monday, upper wednesday, full friday
Click to expand...

It's always adjustable, but gives you some time to recover the low back better and pick up extra upper volume mid week on the little things.

You just add in lower work if and when you're ready, as you see fit. But don't run yourself into the ground if you're not on the cusp of competition generally.
 
Hyde said:
It's always adjustable, but gives you some time to recover the low back better and pick up extra upper volume mid week on the little things.

You just add in lower work if and when you're ready, as you see fit. But don't run yourself into the ground if you're not on the cusp of competition generally.
Click to expand...

For sure - definitely a sound strategy - I was actually kind of thinking of it yesterday and thought it may kind of play out like that. Might have to sneak in just a little bit of an arm workout in today though =P - my lower back is definitely feeling better though - I don't think I can remember a time it hasn't been at least a little bit sore from training lol.
 
Lol so I totally failed yesterday. I was supposed to go in and do cardio and I just ended up going in and doing arms, some rows and dips. It's so hard to go in and not train - especially when things don't feel that sore. But I guess for upper body that's more okay.

As far as my cut has gone I feel pretty good with my results the past two weeks. I'm down nearly 7 pounds - debating whether or not to do a refeed today as my weight loss has definitely slowed (I lost about 6 the first week and then fluctuated down another # this week.

Invalid Link Removed
 
I would go another week on the diet and see where you are. 1 lb in weight loss isn't bad. The first week is mostly water and glycogen store. No need for a refeed when you just started. Patience my friend
 
jmyers said:
I would go another week on the diet and see where you are. 1 lb in weight loss isn't bad. The first week is mostly water and glycogen store. No need for a refeed when you just started. Patience my friend
Click to expand...

haha - this was before I had breakfast LOL it is true though - cannot be going on crazy refeeds - the struggle is real! XD Can definitely feel the decrease in foodzz
 
Refeed on carbs or calories Matt? If carbs, id only refeed once a week tops. Once you get closer to bf% goal bump that up to twice a week to maintain lean mass.
 
IMO, a refeed is not warranted. He's only been dieting for approx 2 weeks. Most of time people want to have a refeed because the diet is too much. It's mainly just an excuse to eat more unwanted carbs. Most of time if they just stick to their training, cardio and diet. They'll be ok. Maybe in like 6 to 8 weeks when everything has completely stalled, then yes a refeed is warranted.
 
No not on carbs - was just feeling hungry lol - I'm gonna keep on going with no refeeds - I mean this cut is only has 4 weeks left so I really do need to make it count. Jmyers pretty much hit the nail right on the head =P
 
Holy ****'a'mole
Part 1 of my gym today was intense - been looking at starting training at my good life gym which interrupted my workout a little bit - but worth it.

Todays workout
Squat 135x5, 225x3, 275x2, 315x1, 255x5x2, 255x6
Bench 135x5, 185x3, 225x1, 195x5x3
DB Rows 35x15, 60x12x4
Giant Set Press, Chins, Dips
Press 45x10, 95x3, 105x5x2, 105x4
Chins BWx5x3
Dips BWx10x3

Will be heading back in later with the GF for Deadlifts and more Upper (without trying to do over do it)
 
Workout 2 Done - not as intense as the first as I was actually pretty drained and it was a bit more crowded - which just leads me to talking a bit more in between sets

Deadlifts 135x5, 225x3, 275x2, 315x1, 275x5x2, 275x8
Bent Rows 135x12x3
Flys 17.5x15x3
Incline Curls 20x3x12 - need to increase this next time
tricep pushdowns and overhead extensions 70x10/10x3

Really gotta say - especially while cutting - I am enjoying these extra rest days more than I thought I would -they're definitely helpful and I am actually feeling better - didn't realize how broken down I was getting from such constant high frequency/intensity/volume - basically everything to the max lol
 
Matthew1237 said:
Workout 2 Done - not as intense as the first as I was actually pretty drained and it was a bit more crowded - which just leads me to talking a bit more in between sets

Deadlifts 135x5, 225x3, 275x2, 315x1, 275x5x2, 275x8
Bent Rows 135x12x3
Flys 17.5x15x3
Incline Curls 20x3x12 - need to increase this next time
tricep pushdowns and overhead extensions 70x10/10x3

Really gotta say - especially while cutting - I am enjoying these extra rest days more than I thought I would -they're definitely helpful and I am actually feeling better - didn't realize how broken down I was getting from such constant high frequency/intensity/volume - basically everything to the max lol
Click to expand...

Same here, I really feel how batteries are recharging on off days. First I got 6 times a week to the gym, now 4 times and feeling much better.
 
Sheesh. Just hit upper and my sleep wasn't the best the past two days so I could definitely feel the previous workout as I worked through my routine.

Bench 135x5, 185x3x5 - went light here today.
DB Row 55x10x5
Press 95x5x2
Chin Ups BWx5x2
Dips BWx6x2
Seated Rows 90x10x5
Flys 20x10x3

Gonna head back later with the gf to do some cardio and arms, DB raises. Was debating Squating but unless I have a nap I don't see that happening lol. May do some speed squats.
 
Don't squat fatigued tonight - more likely to strain something doing a crappy job. True speed squats should be so intense and focused they should kick your ass. They're not just something you toss onto an arm day; they are THE focus if you're doing them right. Lighter weight doesn't mean lighter effort. Id just go hang w the lady and enjoy a leisurely pump!
 
Hyde said:
Don't squat fatigued tonight - more likely to strain something doing a crappy job. True speed squats should be so intense and focused they should kick your ass. They're not just something you toss onto an arm day; they are THE focus if you're doing them right. Lighter weight doesn't mean lighter effort. Id just go hang w the lady and enjoy a leisurely pump!
Click to expand...

Aha yah I think that's then plan now - or maybe just more sleep. I'm toast. Question - I'm about 17 weeks out from the meet. How far out should I start changing up my training to "peak" for the meet. 8-12 weeks?
 
Peaking is usually focusing on the last 3-5 weeks out. Everything before that is still building up. 8-14 weeks is typical for a meet prep (there are obviously outliers from this), including the peak.

If you're already signed up and know that far out, I'd start further out. Like 13 weeks. Gives you 3 4-week blocks then an off week the week of the meet.

First 4 weeks is hypertrophy (Accumulation phase), next is strength (Transmutation) and last 4 weeks is the peak (Realization phase). Deload week of meet. PR.
 
Hyde said:
Peaking is usually focusing on the last 3-5 weeks out. Everything before that is still building up. 8-14 weeks is typical for a meet prep (there are obviously outliers from this), including the peak.

If you're already signed up and know that far out, I'd start further out. Like 13 weeks. Gives you 3 4-week blocks then an off week the week of the meet.

First 4 weeks is hypertrophy (Accumulation phase), next is strength (Transmutation) and last 4 weeks is the peak (Realization phase). Deload week of meet. PR.
Click to expand...

Hypertrophy 5 sets of main lift
60x12,65x10,70x8,75x6,80x5
3 Sets Assistance 15,12,10,8,6

Strength 8 sets of main lift
65x8,70x6,75x5,80x4,85x3
2 Sets Assistance -
15,12,10,8,6

Peaking 10 sets of main lift
85,90,95 - triples doubles singles
No Assistance

03/06-Hype - 60
03/13-Hype - 65
03/20-Hype- 70
03/27-Hype- 75
04/03-Hype- 80
04/10-Deload
04/17-Str-65
04/24-Str-70
05/01-Str-75
05/08-Str-80
05/15-Str-85
05/22-Deload
05/29-Peak Work up to 85 for 3
06/05-Peak Work up to 90 for 2
06/12-Peak Work up to 95 for 1
06/19-Deload
Meet 06/25-26

Did this out today - 16 week plan to get set for the meet.

Going to try and add 5-10lbs every 2 or 3 weeks to my 1rm, which will make the weights progressively increasing as the cycle goes on.

Goals - Compete at >=181lbs
Squat 395-415
Deadlift 415-435
Bench 295-315
 
Will probably end up doing upper/lower or some combination of full body.

Lower
Squat, Deadlifts, Good Mornings, Lunges

Upper
(Bench, Row)
(Chins, Dips)
(Close Grip Incline Press, Incline Curls) , (Seated Dumbbell Press, Side Lateral, Reverse Fly)


Debating upper/lower 2-3x (once on cycle) a week depending on recovery. Thinking I'm going to try to go on cycle about March 19th so that I'm done by June 19th - the day I leave for vacation, that way all I have to bring with me is my serm (Torem) and relax mostly until the meet.
 
Don't go into comp in PCT. Something taught to me from betters long ago. Come on full blast or far away from hormone use if you are to compete.

Why make your own unproven program when you can just google one you like and tweak it as you have to as you go? 65%x7 isn't strength training...
 
Hyde said:
Don't go into comp in PCT. Something taught to me from betters long ago. Come on full blast or far away from hormone use if you are to compete.

Why make your own unproven program when you can just google one you like and tweak it as you have to as you go? 65%x7 isn't strength training...
Click to expand...

Well it wouldn't be that big of a difference only a week after would it? I just felt like it was a bit of a waste of a training week and effects generally linger for a bit before the compounds stop working don't they? I can definitely switch it of course, I just thought that perhaps the cycle would be more effective if I got more training time wouldn't be far off from my meet.

Any ideas on a 16 week program? I edited above a bit - to perhaps be a bit more in line with expectations. I try to make my own programs just to get better at programming - I enjoy it.
 
General methodology is to peak hormones with contest. I have never prepped that far. Juggercube is 13 week and looks fun if you like to squat. I mean even 4 weeks of a heavily programmed training max 5/3/1 can get you ready but there are better and worse options out there.
 
Hyde alright well I could push back my cycle start date to the or even around April first just to ensure I don't run out of Trest while in away.

What do you think would be the best or "better" options.
 
You must log in or register to reply here.
Back
Top