Reactive Strength Quest with Burn24, AnaBeta Elite, and BF

[bolt10]

June 29th GPP/Prehab/Etc:

Periworkout: 2 scoops ModernBCAA+

Myofascial Release (Glutes, Hip Flexors, and Lats)

Prehab/Rehab:
Side Lying External Rotation- 2x10
Spinal Traction
Ab Wheel- 2 x 10
Landmind- 2 x 10
Hip Thrusts- 2 x 20

Neglected Muscles
Row: 3x10


Conditioning
I just supersetted everything and did some light sleds, etc in between stuff to keep HR slightly elevated. Looking for recovery this week so nothing intense.

Stretching/More Myofascial Release- 20minutes

Contrast Shower (60s hot/30s cold): 10 minutes

Had to bring some family to the airport at 4 in the morning.......................was pretty tired getting into this today. Bunch of stretching and myofascial release had me feeling pretty solid at the end. I hate doing contrast showers...but adding some in this week.

Diet:
Low Carb day

Supplements:
-Switching to Alphamine in the mornings for the next couple weeks. Will go back to Decimate again soon. Will rotate through both for now.
-Out of Bioforge. Sad times...
-Should have just enough Burn24 to last until my mock meet...plan to get more after taking a break from it for a little bit after this log. Been impressed with my use.

Side notes:
-Recovery has been a little more all over the map this week. I saw some overreaching effects and more soreness this week than usual. Today (Sunday) everything is close to my lowest levels for all my HR markers though. Joints a little beat up (hips, shoulder, but not as much in the elbow lately), but that comes with the territory of this length of time doing higher frequency work on squats, deads, and bench.
-Feeling great mentally. No real confidence issues or motivation issues with training or other areas.
-Should also note there is zero issues with the glute/low back anymore. Strangest issue I've ever had...that stuff pops up once every 5-6months for like a day or two then goes completely away. Probably should go to the chiro I work with for all sorts of stuff though (I am lazy sometimes).

 

[kbayne]

Always sad times when you can see the bottom of a supplement bottle or tub .

 

[bolt10]

Week 8 Day 1- July 1:​

Pre-workout: 2 ABE, 1 AT2, 1 scoop ModernBCAA+
Peri-workout: 1 scoop ModernBCAA+, 10g PeptoPro, 10g Carbs??

Squat w/Belt Work up to x2 @9 (Load Drop) 4-6% Fatigue
Pin Press Bench(Chest Level) Work up to x3 @9 (Load Drop) 4-6% Fatigue
Close Grip 3Board Press Work up to x6 @8 (Repeats)

Adductor/IT Band foam roll, Hip Mobility
Squats w/Belt:
Warm Up- 135lbs x 6, 185lbs x6, 225lbs x 6, 275lbs x 6
315lbs x 2 @7
345lbs x 2 @7.5
365lbs x 2 @8**
375lbs x 2 @9
Load Drop
355lbs x 2 @9

Hips were annoyed again. 365 was easy, but partner said the first was just below parallel and the second may have been at or a tad high (he said it was low but not your usual super low and I agreed they didn't feel as deep as normal). It was easy, but since I missed depth I made a small jump. 375lbs was hit at full (my normal) depth, second rep had chest drop a and some grind. Still felt I could have muscled a third, but it wouldn't have been pretty (so maybe a tad over @9).

Upper/Lower Trap Mash/Shoulder Mobility
Pin Press Bench:
Warm Up: 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
165lbs x 4@7
185lbs x 4 @8
195lbs x 4 @9
Load Drop
185lbs x 4 @8
185lbs x 4 @8
185lbs x 4 @9

Not sure what exactly was going on but the bar was slipping some when pressing (probably not keeping the wrists locked hard enough when pressing off the pin). Felt decent on these again and same as last time only a small back arch so that I could actually get the bar to pause on the pins.

Close Grip 3 Board Press:
Warm Up: 45lbs x 8, 135lbs x 8
185lbs x 6 @7
205lbs x 6 @7.5
215lbs x 6 @8
215lbs x 6 @9

Second attempt at 215lbs was more difficult than I anticipated. Had to pack it in there.

Just felt "off" the entire session. Hip was a little annoying and I just couldn't dial in my usual focus. Not sure if external sources (work, family, etc) were to blame or if it is training fatigue. Still I hit 375lbs x 2 on squat with another rep left in the tank. Considering I hit a PR a little over two months ago at 385lbs I am pleased with what I hit today. Just a little disappointed I feel off after feeling pretty solid on Friday and the weekend. I may need to re-evaluate my Sunday completely off schedule and hit some mobility on that day (hips seem stiff on Mondays but better other days of the week) or maybe I am just over thinking. Either way pretty ready for deadlifts tomorrow.

Also I totally forgot my workout supply of periworkout carbs were out so I dumped whatever was left into my shaker. Wasn't much so I have no idea how much it was...I'll use that as why my endurance was so low today.

Diet:
Tons of carbs. Weight is stagnant again.

Supplements:
-No Bioforge.
-Everything else like normal.
-Still trying to avoid too much pre-workout stim wise for this run. Will definitely add some back in as I could have used that kick today (but didn't have any on hand at work..faillll).

 

[804]

Beast mode brother! Quick question, what is the @__ beside your rep count? I've been wondering that for a while now

 

[bolt10]

Beast mode brother! Quick question, what is the @__ beside your rep count? I've been wondering that for a while now

Short answer: Rating of Perceived Exertion. On a scale of 1-10 with 10 being the hardest. So a @10 means absolute max at that rep range (not able to get another rep). @9 means leaving a definite one rep in the tank. @8 means leaving 2 reps left. That way the workouts are more based on how you are that day as opposed to shooting for a specific percentage of max.

Long answer: read this if you want much more in depth (written by the guy behind Reactive Training Systems): http://articles.elitefts.com/training-articles/rate-of-perceived-exertion-rpe/http://articles.elitefts.com/training-articles/rate-of-perceived-exertion-rpe/

 

[804]

Short answer: Rating of Perceived Exertion. On a scale of 1-10 with 10 being the hardest. So a @10 means absolute max at that rep range (not able to get another rep). @9 means leaving a definite one rep in the tank. @8 means leaving 2 reps left. That way the workouts are more based on how you are that day as opposed to shooting for a specific percentage of max.Long answer: read this if you want much more in depth (written by the guy behind Reactive Training Systems): http://articles.elitefts.com/training-articles/rate-of-perceived-exertion-rpe/http://articles.elitefts.com/training-articles/rate-of-perceived-exertion-rpe/

Perfect. Great detail bro!

 

[bolt10]

Ya so it is still a little difficult because I am getting used to training in this way. In general I still have a "planned" weight I want to attempt but if it isn't a good day I go with whatever I get up to at the suggested RPE and rep range or if it is a good day I keep going if what I planned was too easy. There is more detail than that as well, but it gets a little complicated and most people following don't need every detail.

 

[bolt10]

Week 8 Day 2- July 2:​

Pre-workout: 2ABE, 1AT2, 1 scoop ModernBCAA+
Periworkout: 1 scoop ModernBCAA+, 5g PeptoPro, 25g Carbs

Training:
Day 2:

Deadlift w/Belt Work up to x2 @9. Load Drop. 4-6% Fatigue
Bench +90mm Work up to x2 @9. Load Drop. 4-6% Fatigue
2ct Pause Squat Work up to x4 @ 8. Repeats.

Adductor/IT Band foam roll, Glute Activation
Deadlift w/Belt:
Warm Up- 135lbs x 5, 185lbs x5, 225lbs x 5, 275lbs x 5, 315lbs x 3
365lbs x 2 @8
385lbs x 2 @8
405lbs x 2 @9
Load Drop
385lbs x 2 @8.5
385lbs x 2 @9

The 385 was easier than I anticipated so I made a jump to 405lbs. Second rep I let the bar roll a little too far forward and therefore I wasn't as pleased with my set up when I watched the vid. Still felt easier than I thought 405lbs would be, but hips popped up a little quick.

Upper/Lower Trap Mash
Bench + Bands:
Warm Up: 45lbs x 5 x 2, 95lbs x 5, 115lbs x 5, 135lbs x 5
165lbs x 2 @7.5
185lbs x 2 @9
Load Drop
175lbs x 2 @8
175lbs x 2 @9

Felt solid on set up today. Finally getting a solid feel for the groove on bench. This did agitate my left elbow a bit.


2ct Pause Squat(no belt):
Warm Up: 45lbs x 5, 95lbs x 5, 135lbs x 5, 185lbs x 5, 225lbs x 5
275lbs x 4 @7
305lbs x 4 @8
305lbs x 4 @8.5
305lbs x 4 @9

Elbow started to bother me here. I didn't film the final sets but felt depth may have been off a little on the final rep so that called for a @9.

Felt pretty good today, but again not a ton of endurance. Even at RPE 9 these lower rep sets are not my strong point. Was pleased to hit 405lbs for 2 tho.

Diet:
Moderate Carbs today.

Supplements:
-Woke up feeling a little blah today. Tired upon waking. Popped an AT2 and a scoop of Alphamine in the AM.
-I put my info into TRAC and it told me I was recovering great and that I may even need to up volume...I looked at it and told it it was crazy...that wasn't how I "felt"
-By the time I lifted I did feel rather good. Hit some great numbers and other than the elbow, I didn't feel beat up. Actually don't feel like I even DL 4 plates...maybe I am recovering quite well still.

 

[kbayne]

Awesome numbers man.

 

[bolt10]

Awesome numbers man.

Thanks!


So freak accident in the gym/at work today. Got away rather unscathed but in a splint on the left thumb/wrist. No more mock meet for me.

Determined to find a way to keep progressing in a smart and efficient way though.

 

[kbayne]

What happened?!

 

[Sean1332]

that sucks!

 

[bolt10]

It blows , but I'll be heading to work(gym) shortly and will try and see what may still be feasible.

 

[bolt10]

Ok so some know, but I had to put the log on hold for a bit. I messed my hand up and won't be able to finish the training planned for this week or hit my mock meet.

I have an appointment to see a specialist Monday to see how long I'll be out for. Hand is still tender and extremely bruised today, but not in a lot of pain. Hoping Monday has some good news and that I'll be able to at least finish the log in some capacity. Depending on the news I'll see what I can do for this final week of the log, but it was supposed to be a deload before my mock meet anyways.

Yesterday:
I hit GHR 4 x 10
3 trips forward sled drag + 3 trips reverse sled drag for 30yds
Core + Reverse Hyper 3 x 10

Today:
Bunch of band pulldowns, tri extensions, and pull aparts + tons of mobility (that I could do).

Trying to just keep blood flow to anything I can, but give my joints some rest. I feel good and like I shouldn't be too limited in a few weeks based on how I felt today. Just pissed because I was on pace for some epic improvements in strength (was going to hit PRs across the board) and my body comp is ridiculous right now:

Felt I was hitting a nice peak...o well. Time to grit, grind, and push through this set back to get ready for a meet in the Fall.

 

[kbayne]

Nasty lookin back bro!!!

 

[CJ_Xfit89]

You are at where I am right now bro, except your arms are slightly bigger than mine. You beast bro.

 

[804]

Looking shredded bolt. Sorry to hear about your injury! Bite the bullet and recover well sir!

 

[bolt10]

Thanks guys. My hand feels decent so I hope I get some good news on Monday. At least this upcoming week is supposed to be a deload and there is no doubt I'll be getting that training effect now.

 

[bolt10]

So I went to the hand specialist today....they put me in a cast immobilizing my thumb for three weeks.

I've decided to try and make the best out of it I can and will hit lifts 3 times a week (M/W/F) and GPP 2-3 times per week, focusing on becoming supple (like a leopard ), shoring up some joint stability (knees, spine, shoulder prehab), and upping my conditioning levels.

Today I hit:
Walking lunges (50yds) superset w/ GHR (10 reps) for 3 sets each.
Band Rows (a catback variation) superset with Chest Flies on Cable Machine for 3 sets x 20 reps
Heavy Sleds Forward + Backward Drags for 20yds.

I can't grip anything, but am able to kind of rap bands or cable cross handles in my four fingers at least. Going to focus on just getting solid blood flow in the upper and may hit some heavier leg stuff next week (this is techincally a deload).

Unfortunately this isn't sexy and I feel bad ending my log like this. I will write something up soon, as I used Burn24 for 3 bottles worth so far and loved it. I made some awesome strength gains before this hand catastrophe, just pissed I couldn't max out again for PRs across the board.

 

[kbayne]

That sucks man. I know how you feel though. When I came down with bicep tendinitis I was out for ~2 months.