PLer's Myosynergy Log

Deadlift

Warmup
Beastie mash hamstring/groin
Split Squat
Xband walk
KB Swings

Conventional Deadlift-RPE 6
305x5
315x5
335x5
355x5
365x5 RPE 6
415x2x6 +4" Block

Romanian Deadlift, Fast/Explosive
135+110lb band tension x3x20

Pendlay Row
225x3x8

Bodyweight Lunges
All of them

Woof. 3 days of no lifting and an upper respiratory infection has me feeling like crap. I pushed through though. The bar moved nice and quick. Conventional isn't my strongest.

Supp notes: Feeling good. Noticed a little vascularity in the arms. I'm not a vascular person (aka: fatty)
 
1.5 run this morning.

Tonight:

Upper

Pendlay Rows
135x15
185x10
225x6
245x6
265x6

Meadows Rows
90x3x15

Prone Incline Shrugs
65x3x15

Minibanded Triple Threats
Bands x3x15

Tricep Pressdowns
90x5x10

Hanging Leg Raises
Bodyweight x4x10

Rotator Cuff work

Might start overhead pressing again next week.
 
"Rotator Cuff work

Might start overhead pressing again next week."

Be careful
 
haha I hear ya. I'll constantly be working on strengthening my rotators though. I lacked it before and paid the price.

I haven't had any snap crackle and pop in my scaps for a while, and I haven't had any pain in my right supraspinatus in a while. Left AC is still meh, but it'll be fine as long as it's nothing in the horizontal plane.

But you're right, I should be careful. I've been a good boy for not pressing lately, I shouldn't jump the gun. We'll see how the pain-free-ness trends through the week.

On a good note:
-I didn't keel over dead on last weeks run or today's run
-My back feels swole as ****
-I'm about to give this Chinese food a pounding
 
Squats
-RPE of 6 for last set of 5, 4 reps left in tank

Squat-Knee sleeves, beltless
145x8 Comp stance
235x8
325x5
345x5
375x5
395x5 RPE 6
415x2x8 +Parallel box & ultra-wide stance

14" Cambered Bar Good Mornings
245x3x12

Unilateral Leg Press
2PPS x3x15

Hanging Leg Raises
BWx3x10

Still recovering from the cold but things moved well. Hacking up so much crap from my lungs. Still testing out the waters with the RPE system, but so far it feels right. It was also my first boxless squat since my meet but things still felt good.
 
Sean1332 said:
Squats
-RPE of 6 for last set of 5, 4 reps left in tank

Squat-Knee sleeves, beltless
145x8 Comp stance
235x8
325x5
345x5
375x5
395x5 RPE 6
415x2x8 +Parallel box & ultra-wide stance

14" Cambered Bar Good Mornings
245x3x12

Unilateral Leg Press
2PPS x3x15

Hanging Leg Raises
BWx3x10

Still recovering from the cold but things moved well. Hacking up so much crap from my lungs. Still testing out the waters with the RPE system, but so far it feels right. It was also my first boxless squat since my meet but things still felt good.
Click to expand...

Real men chew on their phlegm like gum.
 
Don't know how I missed getting in on this one. Time to catchup!
 
Late but in... Couldn't resist the deal on NP and ordered it.
 
Welcome brother

-Upper-

Dumbell Row
120x6x10

Neutral Grip Lat Pulldown
130x4x12

Pendlay Rows
225x3x8

Facepulls
50x5x15

Tricep Pushdowns-V Grip
175x5x10

Preacher Curls for Catholic Girls
x something

Shoulder Ext Rotations
Micro miniband x4x20 each side

Today was a good day. My upper days are so "blah" since I'm not pressing. Today was different. Myosynergy may be shining now. 120's felt like baby weight and I had some good volume all around and didn't feel fatigued at all. I feel full and felt outstanding the entire workout
 
Deadlift
RPE 6 on last set of 4

Conventional
315x4
365x4
405x4
425x4 RPE 6

Snatch Grip 2" Block Pull in Oly Shoe
405x3x6

Front Squat-Olympic stance, Oly shoe
225x4x10

Kettlebell Swings
32kg x3x15

Hanging Leg Raises/Cable Pallof Press/Bodyweight Walking Lunges

Myosynergy showed up to party today. There weren't any ground breaking numbers but I usually bog down slightly with 405 in a conventional stance but it felt very explosive today. I had a lot more in me I think but I'm playing it safe with the RPE system. I hate saying "I had a lot more in me" but whatever, anyways.

The snatch grip Deads were a volume PR for that weight. Normally I would sit around feeling fat and sweaty between sets but fatigue didn't set in it seemed and I knocked them out fast.

My quads felt like they were going to explode with the narrow stance front squats. Was my first time doing front squats in a while and I never do that many reps. Crazy pump.

DOMS like a mofo. My back hasn't been this sore or felt like it had been worked so hard in ages, from the session the other day. Good stuff.
 
Upper

Military Press
95x3x12

Dead-stop Dumbell Row
105x4x15

Incline Tate Press
45x5x8

Facepulls
Unmarked weight x4x20

Prone Incline Dumbell Shrug
70x3x15

Pullaparts & External Rotations

It was my first time pressing in a month. The month off definetly helped, as I'm experiencing zero pain. I can tell my right rotator cuff is getting stronger as well. Huge plus. Baby steps.

I'm moving through my workouts quicker. Less rest time.
 
DOMS is intense with this stuff. I love it. I'm looking forward to squatting tomorrow. I'm feeling like I'm turned on more in the gym. I'll decide this weekend if I want to pick up more, probably will. Matt, you mentioned cumulative effects from continuous usage?
 
Sean1332 said:
DOMS is intense with this stuff. I love it. I'm looking forward to squatting tomorrow. I'm feeling like I'm turned on more in the gym. I'll decide this weekend if I want to pick up more, probably will. Matt, you mentioned cumulative effects from continuous usage?
Click to expand...

Yes, absolutely.

The body is incredibly sensitive to its own homeostasis. Much like anything that we think is totally undesirable (the body disagress else it wouldn't exist), if we try to knock it out completely the body will either compensate by kicking it into overdrive, or activate a redundant pathway to bring the body back.

With MyoSynergy we hit this problem several ways, we did hit it hard, but we didn't hit it hard enough to set off blaring alarms that would make the body overcorrect. MyoSynergy tilts your body's tendency towards muscle growth, strength increases, and increase muscle protein synthesis. You should be able to take advantage of the well, advantage indefinitely
 
Thanks for the info, Matt. After today, I'll definetly be buying more.

Squats
RPE of 6 on last set of 4 (RPE6=4 reps left in tank)

Squats
Work up to
455x4 Wrapless RPE 6, Wrapless PR maybe?
495x4 Wrapped RPE 5
545x1 Just because I was feeling fast

Romanian Deadlift
*focus on TUT
315x4x12

Blood Flow Restriction Training-Circuit, 3x15
*using knee wrap on upper thigh*
Leg Ext
Leg Curl
Leg Press

Disguisting ****ing pump. Ouch.

I'm drenched in sweat. Will do some planks and crap in the hotel room with the AC blasting.

I have a feeling I'm going to regret the BFR training when the Myosynergy DOMS kick into effect haha Or maybe it'll have a good recovery effect. First time doing it. We'll see. One thing that I'm strongly starting to notice is less muscular fatigue between sets. The last set of 325 felt just as strong as the first.
 
Upper

Seated/Back Supported Dumbell Press
45x3x15

Barbell Row
225x3x10

Seated Dumbell Clean
20x4x12

Tricep Pushdowns/Dumbell Preacher Curls
4x8

Facepulls
3x25

Half Kneeling Anti Rotation Cable Press
3x8

Upper back is toast. Still keeping volume low onmy presses. I lost a lot of overhead strength. I'll keep with the back supported dumbells because I find it easier to maintain scapular retraction and it's comfortable on the shoulders.

The session took about 40 minutes. I'm noticing decreased muscular fatigue between sets from the Myosynergy so I find myself breezing through sessions. It's been giving me some bad DOMS but I think the BFR last night actually helped a lot with my recovery because my legs feel great.
 
I see similar things with my experience. Noticing some increased endurance on Myo for sure.
 
Deadlift Deload-RPE 5
Invalid Link Removed

Sumo Deadlift
405x5x1

2" Snatch Grip Block Pull
425x2x6

Dumbell Bulgarian Split Squat
55x3x15

Dumbell Row
105x3x18

BFR
Leg Ext/Leg Curl
x3x20

Cambered Bar Ab Rollout
x3x10

Quick day. Deload on the main lifts this week. 5 easy singles. I'll only be pulling sumo, my competition stance, on the deload week.

Myosynergy: I'm still weighing 220 yet I shortened up a notch on my belt but I feel that I'm more muscular. Eating shy above maintenance. Noticing vascularity and sweaty sessions.
 
Rodja said:
You can clearly see how much more you can open your hips and drive through at the top.
Click to expand...

I was trying to spread the floor as I pulled myself down and in and I think that was the trick. Before, I could never spread the floor unless my feet were way out. I felt a nice 'pop' today. I think the conventional has been helping too. Let's hope it sticks. I gotta catch up to you.
 
Sean1332 said:
I was trying to spread the floor as I pulled myself down and in and I think that was the trick. Before, I could never spread the floor unless my feet were way out. I felt a nice 'pop' today. I think the conventional has been helping too. Let's hope it sticks. I gotta catch up to you.
Click to expand...

The spreading the floor aspect is by far the most underemphasized aspect of sumo. I've had to alter my setup and approach as the "normal" way of using the bar to pull yourself into position doesn't jive with my leverage.
 
Form does look pretty solid. I am jelly...I couldn't get it to jive so I am dropping the sumos again for now. Blah.

Now get that sucker up to your Squat and be unstoppable. :D
 
Upper

Standing Unilatetal Dumbell Press
30-45x12

Seated Cable Row, 2-Handled (3-1-3 tempo)
x5x8

Seated Lat Pulldown, 2-Handled (3-1-3 tempo)
x4x12

Hex Bar Shrugs + 30" Static Hold
275x3x8

Incline Skullcrushers
95x5x8

Rear Delt Flys (3-0-3 tempo)
15x4x15

Hammer Curls
45x4x8

Eric Cressey's Rotator Cuff Routine:
Cuban Press
45x3x8 *s/s L-Lateral raise on last set (10x12)

Side Lying Dumbell Abduction to 45 Degrees
15x3x8
*s/s
Low Pulley External Rotation
3x12

Dumbell Side Bend/Standing Cable Pulldowns
90x3x8/x3x15

Great workout. Did some tempo training and it swelled me up. The cable system and the lame-ass gym I'm at is a two pulley system so I used a handle for each arm. It was actually pretty great. No weights listed on the cable system because it's numbered 1-50 or whatever. Can't wait to go back home to my gym. Can't wait to go back home to my gym. Deload squats tomorrow.

Myosynergy Notes: I'm feeling great. I get done with my session and I feel like I can just keep going and going. Endurance is great.
 
Squat Deload-Week 3 of Training Cycle

Squat
45x10
135x8
225x6
315x3
405x5x1 Competition Stance
365x2x6 Narrow Stance

Romanian Deadlift
315x4x10

Walking Lunges
16kg KB ea/ Hand x3x20

Good session. I'm feeling fresh and ready to roll into next weeks training. YouTube is being a bitch so I can only provide screenshots. I know front shot isn't the best but I didn't have many options with people around. I feel like I'm more and more finding a good groove with the wide stance. I describe it as like being released from a slingshot. I push back and sink down then I feel like I shoot right out of it. Narrow stance is hard now though.
 

Attachments

  • image-1412944232.jpg
    image-1412944232.jpg
    359.4 KB · Views: 174
  • image-785080460.jpg
    image-785080460.jpg
    357.6 KB · Views: 166
Sean1332 said:
I was trying to spread the floor as I pulled myself down and in and I think that was the trick. Before, I could never spread the floor unless my feet were way out. I felt a nice 'pop' today. I think the conventional has been helping too. Let's hope it sticks. I gotta catch up to you.
Click to expand...

Do you think sumo speed pulls will have carryover to conv pulls? I've been doing them...
 
I'd say after a week it kicked in. DOMS kicked in and then I began noticing increase in strength and endurance.

As for sumo, I say go for it. Wide can carryover to narrow. As for you doing them for speed, I might say-not so much. At such a minimal percentage load, I don't think you're providing much in terms for strength/hypertrophy. I would say to still do them fast, but increase the load as long as bar speed remains fast. That Chris Duffin article I posted touches on that. Rodja may have better input.
 
You must log in or register to reply here.
Back
Top