Segansational's Motivation Log

[Segansational]

I'm curious to see if you miss it when it's gone. I have grown to really like this product-

Yeah, it'll be interesting to see for sure. Not certain I ever got the added pump from it, but I know that Steve mentioned that's just an added bonus really.

I'm far enough off Prime XT now that I think recovery was better while on that. But also a little hard to say since I switched to Pepti-bolic at the same time from my usual Pepti-Plex, and I may be missing some of the recovery effects of the ingredients outside the Pepti-Strong.

Tomorrow will be another lift day. Decim8 is starting to get gummy. So may be almost at the end of this one...

 

[Segansational]

Accessory Chest Day

Foam rolling
Scap push ups
Bird Dogs x10,5,3
Rotator cuff ex, resistance bands 2x12,12

Low Incline Bench Press:
Warm ups,
45x10
95x8
135x6
Working sets,
155x7
155x7
155x6
Last set could feel my muscle fibers straining in my forearms. Haven't felt that in a while. Should force growth.

Low Incline DB Flys:
25x3x10
These really helped activate my outer pecs.

Resistance band flys, 20x2x12

1 hr 14 mins, 312 cals.

Very tough WO this AM, both on CNS and my mucscle fibers, but felt like it was a good session for hypertrophy. Looking forward to some R&R this weekend!

Pre: 1 scoop Decim8, 1 soft gel Alpha One, 3 caps Pepti-bolic. Turns out I had one serving of Alpha One left! Bonus!
Intra: Same as usual.

Notes
Shoulders felt a little iffy this AM on inclines. Thinking that my lack of a planned recovery as usual weighed a little on my this AM. Also took longer to dial in my focus this morning. Full rest / no lifting this weekend.

Think it's @SkRaw85 using Juggernaut method? Looking into it and saw this article:

https://www.powerliftingtowin.com/the-juggernaut-method/

Sounds a little critical of it for true PL power, but what I read that I do like the sounds of is the periodization from true hypertrophy type the front to true strength at the end of a block. And the prioritization of recovery. So this might be worth a run for me coming up...

 

[MrKleen73]

thats a victory in itself some days! lol

for real. lately I have been really treating these two the same way, trying to get in some weighted pull-ups where I can and treating the pull-downs as the final light weight high volume movement, yet I feel like despite common theory, I'm getting even more lat engagement from seated cable rows lately, personally. but I'm throwing the whole kitchen at them, doing anything I can to force growth and try to emphasize that V taper.


View attachment 252021


isn't that wild? Ironically when I go hook grip I feel like I get far better lat engagement when pulling from the ground for cleans or deads.

One you learn how to row appropriately the lat engagement is intense! Most people start the movements with their traps rather than lats then setting scaps and then ride the momentum through the concentric range. If you start by pulling the bar down, and focus on downward pressure while pulling it back on a cable row your lats are going to fire like you have electrodes in them. I kind of think of it like I am doing a straight arm lat pull down for how my elbows move, and just allow the elbows to bend and just concentrate on pulling with my elbows only, just using the hands as hooks.

 

[Dustin07]

One you learn how to row appropriately the lat engagement is intense! Most people start the movements with their traps rather than lats then setting scaps and then ride the momentum through the concentric range. If you start by pulling the bar down, and focus on downward pressure while pulling it back on a cable row your lats are going to fire like you have electrodes in them. I kind of think of it like I am doing a straight arm lat pull down for how my elbows move, and just allow the elbows to bend and just concentrate on pulling with my elbows only, just using the hands as hooks.

I always find it interesting when people struggle to "hit the spot". my buddy really struggles to get his pecs engaged on a lot of movements like flies. my wife struggles with the kettlebell armbars. I feel like when I know what i'm trying to engage, its like an instant find in the ROM/movement. but maybe that's just 35+ years of sports and body awareness development.

 

[Segansational]

I always find it interesting when people struggle to "hit the spot". my buddy really struggles to get his pecs engaged on a lot of movements like flies. my wife struggles with the kettlebell armbars. I feel like when I know what i'm trying to engage, its like an instant find in the ROM/movement. but maybe that's just 35+ years of sports and body awareness development.

I have a friend who has the same issue with bench. But that said, I think it has taken me a while to get into the proper form/technique where now I know I get the right movement, ROM, and muscle activation for bench too. I actively think about how far I slide back on the bench, retracting my scapula, keeping my right shoulder/trap down (individual challenge for me), etc.

 

[Hyde]

Think it's @SkRaw85 using Juggernaut method? Looking into it and saw this article:

https://www.powerliftingtowin.com/the-juggernaut-method/

Sounds a little critical of it for true PL power, but what I read that I do like the sounds of is the periodization from true hypertrophy type the front to true strength at the end of a block. And the prioritization of recovery. So this might be worth a run for me coming up...

His criticisms are valid in the sense that doing any non-specific hypertrophy work, avoiding high intensity/percentage work far out from contest will not get you or keep you as strong as possible, and gaining size means you will ultimately go up in bodyweight, and powerlifting is a weightclass sport.

But that’s exceptionally short-sighted.

If you want to get stronger, once skill work & frequency are tapped out, you will have to get bigger. And gaining muscle is the best pound for pound way to gain weight (vs fat or water) for strength. And broadening your base allows you ultimately a much higher peak, with less overuse injury over time by having rotations in effort over blocks. Plus, if you just did the big 3 a bunch of times per week, you’re going to develop holes in your physique that will directly hold back those lifts in some way (weak abs, insufficient pec or tricep mass, small traps or lats, etc).

Chad Wesley Smith was a Pro Strongman & ATWR Holder in Powerlifting in the Squat and Total. And he helped produce numerous champion totals with his methods. Marissa Inda, Andy Huang, Brandon Allen all immediately come to mind. His training is very hard, but it works!

 

[Segansational]

Well, had a terrible day yesterday. Let this be a good reminder to myself and others - being OVER stimmed can F up your day!

Took my usual (for bench days) DMHA laden pre-WO and had my post-meal coffee. I think it's because the Decim8 was gummed up - so I had pressed it into the scoop - which likely overpacked it. That plus slamming my typical 12 oz coffee on the drive in, even after my carb/protein/fat laden AM shake, messed me up good.

A bit of headache, plus nausea that essentially lasted all day. Powered through at work, but tbh even 12 hrs later, I still felt pretty terrible into the evening.

No one at home gave a sh!t - other than my son - who sat and played Legos next to me while I laid on the couch. Kid even offered/tried to make me some tea. So at least that made me feel good.

 

[akboom87]

Well, had a terrible day yesterday. Let this be a good reminder to myself and others - being OVER stimmed can F up your day!

Took my usual (for bench days) DMHA laden pre-WO and had my post-meal coffee. I think it's because the Decim8 was gummed up - so I had pressed it into the scoop - which likely overpacked it. That plus slamming my typical 12 oz coffee on the drive in, even after my carb/protein/fat laden AM shake, messed me up good.

A bit of headache, plus nausea that essentially lasted all day. Powered through at work, but tbh even 12 hrs later, I still felt pretty terrible into the evening.

No one at home gave a sh!t - other than my son - who sat and played Legos next to me while I laid on the couch. Kid even offered/tried to make me some tea. So at least that made me feel good.

That is no fun, hopefully today on the re bound! Sounds like the gummed up pre was probably the culprit. I’m sure you know but caffeine can zap you quick with dehydration so get lots of fluids back in today!

 

[Segansational]

That is no fun, hopefully today on the re bound! Sounds like the gummed up pre was probably the culprit. I’m sure you know but caffeine can zap you quick with dehydration so get lots of fluids back in today!

Good reminder for me to up the electrolytes & hydration yesterday for recovery. Also was out in the heat playing pickleball & washing the patio down - it was a gorgeous day out.

Shoulder WO
Foam rolling/stretching
Scap Push Ups
Bird Dogs x10,5,3
Lacrosse ball work

DB laterals, 15x3x10
Reverse Incline Flys, 5x3x12
Upright EZ bar rows, +40x3x10
BB Shrugs to the front, 95x3x10
- Think I did all 3 sets, my mind started to wander here tbh...

EZ bar curls +40x3x10
Dips x 2 x 10

56:26, 173 cals.

Pre: 1 scoop Dethroner, 3 caps Pepti-bolic.
Intra: 1 scoop Xtend, 5g creatine mono, 1/2 scoop Karbolyn, 1 packet Bucked Up Hydration.

Notes
Ran out of Kaged Hydration, so on to my packets for hydration. Will take some of these with me this week while on the road. Keeping this week basic for supps for now. Won't be able to travel with my Formeron or CurcuPrime, so really just staples plus Pepti-bolic mid-week onwards.

There's basically an influencer gym within walking distance of where I'll be in Dallas this week. So plan to try to hit that up while in TX. The equipment and level of stuff there looks killer though, so 100% will be able to get in some good sessions and also stick with wherever I am in my routine. Will pack my belt, wraps, elbow sleeves, etc. on this trip.

Playing pickleball this weekend for the first time in 2 weeks or so, wasn't sure how my body would feel after. Definitely tired, but generally OK. A little lower back feel this AM, but working through it with stretching, etc. Did manage to take a ball to my left knuckle on my index finger. Bruised it a bit, but didn't seem to affect my grip this AM on the barbells.

 

[Dustin07]

this pickleball thing has really taken off in the last year or two. it's defnitely grabbing my attention although I feel like it will certainly finish off my left knee lol

 

[Segansational]

Bench Day
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Lacrosse ball work
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
Warm ups,
45x10
95x8
135x6
165x4
185x2 - slow and shaky reps.

Slingshot:
195x5-6?

Lost count. Solid form though.

Burnout/hypertrophy sets:
155x8

But this is what I was more focused in on today. Believe this is +1 rep from last week and these felt solid after the heavier acclimation work. On the upward trend.

Machine press:
8 plates x 3 x 10

Pre: 1 scoop Decim8, 3 caps Pepti-bolic. Decided to go for it. Didn't pack it / tamp it down this time though and avoided most of the gummed up stuff.

Intra: Same as prior.

55:24, 222 cals.

Notes
Feeling motivated this AM. Was a little frustrated yesterday with work progression/career advancement, but this AM my mind set is advocating for myself and pushing harder. I will make my own opportunities and ask forgiveness later. If I don't do the work, I can't ultimately expect others to advocate for me. I control what I can control.

 

[akboom87]

Bench Day
Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Lacrosse ball work
Rotator cuff ex, resistance bands 2x12,12

Bench Press:
Warm ups,
45x10
95x8
135x6
165x4
185x2 - slow and shaky reps.

Slingshot:
195x5-6?

Lost count. Solid form though.

Burnout/hypertrophy sets:
155x8

But this is what I was more focused in on today. Believe this is +1 rep from last week and these felt solid after the heavier acclimation work. On the upward trend.

Machine press:
8 plates x 3 x 10

Pre: 1 scoop Decim8, 3 caps Pepti-bolic. Decided to go for it. Didn't pack it / tamp it down this time though and avoided most of the gummed up stuff.

Intra: Same as prior.

55:24, 222 cals.

Notes
Feeling motivated this AM. Was a little frustrated yesterday with work progression/career advancement, but this AM my mind set is advocating for myself and pushing harder. I will make my own opportunities and ask forgiveness later. If I don't do the work, I can't ultimately expect others to advocate for me. I control what I can control.

Nice session! Also if you have not tried it legs up on the bench variation is a great addition! I ran that in my last program and seems like it made me a lot more solid on the bench.


I fell ya in the last part. This year has been very hard have some family members battling the big C, we plan on moving when are lease is up. I feel it’s the best for are family but career wise not so much, I have been stressing over if they will be willing to work with me in a remote position. Or if I get to start over.

 

[Dustin07]

careers are a means to an end, family is till death

I have always enjoyed sitting with the elder men in my families and extended families to pick their brains and listen to them talk. Whether he had a minimum wage blue collar job or was a Dr, none of them in retirement cared much about what they did, their pride, if they had any, was in how well they did their job. How they handled challenging moments, etc.

Often makes me think of the Montgomery Gentry song, Something to be Proud of.

 

[Hyde]

I fell ya in the last part. This year has been very hard have some family members battling the big C, we plan on moving when are lease is up. I feel it’s the best for are family but career wise not so much, I have been stressing over if they will be willing to work with me in a remote position. Or if I get to start over.

Family first! That company won’t be there at your funeral; they’ll just find someone else to do the job. But your family will be, and you were looking for a job when you found this one! So you know it will work out in the end no matter where things go.

 

[akboom87]

Family first! That company won’t be there at your funeral; they’ll just find someone else to do the job. But your family will be, and you were looking for a job when you found this one! So you know it will work out in the end no matter where things go.

Oh I know it’s just been heavy this year as it’s getting closer.

careers are a means to an end, family is till death

I have always enjoyed sitting with the elder men in my families and extended families to pick their brains and listen to them talk. Whether he had a minimum wage blue collar job or was a Dr, none of them in retirement cared much about what they did, their pride, if they had any, was in how well they did their job. How they handled challenging moments, etc.

Often makes me think of the Montgomery Gentry song, Something to be Proud of.

View attachment 252197

That’s a fact and a great song!

 

[Segansational]

Nice session! Also if you have not tried it legs up on the bench variation is a great addition! I ran that in my last program and seems like it made me a lot more solid on the bench.


I fell ya in the last part. This year has been very hard have some family members battling the big C, we plan on moving when are lease is up. I feel it’s the best for are family but career wise not so much, I have been stressing over if they will be willing to work with me in a remote position. Or if I get to start over.

Sorry to hear this brother. Not sure I knew about the family troubles.

As others are saying, you have to ultimately do what works best now not just for you, but the whole family unit. My remote work got taken away about a year and a half ago. We're making it work, but it definitely puts a strain on family just due to sheer logistics, plus gas, time and mileage. My situation is more about where I see my future longer term at the company. Which is up in the air in my opinion, just because I'm not sure I see the upside. But those performance considerations are happening now, so we'll see. Probably will ride things out through the summer and then I'll have a better idea of my next move.

This AM just some cardio on the bike. Nothing fancy, just wanted to get my body up and moving before a 4 hr flight this afternoon. Cheers fellas!

 

[Segansational]

Ended up working very late into the evening (midnight), just due to a late dinner, how much work has been piling up, and the shape everything was in when I got here yesterday... so, no fun gym.

Just hit a quick body pump this morning at the basic hotel gym.

15 mins on the recumbent bike, level 3, 2.70 miles, 76 cals, just as a warm up for the body.

DB rotator cuff ex, 5x3x10,10
DB curls, 20x3x10
Single DB overhead triceps ext, 10x3x10 per arm.

DB incline flys:
20x10
25x10
30x10

Pull ups, swissies grip x 6,5,4
Rope facepulls, 20x3x10

V-bar triceps pressdowns:
90x10
100x10
110x10

Rope curls:
30x10
35x10,10

35:22, 218 cals.

Pre: 1/2 packet (1 serv) C4, 2 caps Hydromax (HydroPrime + KN03), 3 caps Pepti-bolic.
Intra: 1 packet Bucked Up Hydration.

 

[Dustin07]

man I used to think I travelled a lot, you got me beat for sure

 

[Segansational]

man I used to think I travelled a lot, you got me beat for sure

More than I'd like, probably about 1x per month on average lately...

John Reed Fitness Workout, Back and Shoulders:

All Gym80 equipment.

Stretching

Dual lat pulldown machine, weight per side:
45x10
55x10
60x10

Dual chest supported machine rows, weight per side:
45x3x10

Foam rolling / stretching
Scap Push Ups
Cat Camels
Bird Dogs x10,5,3

Deadlifts:
45x10
95x8
135x6
155x4
175x3
185x2
205x2

Back off set:
135x6

Didn't push it any further here even though the environment was signaling for me to do so. Great vibe in the rack section!

At this point I was an hour in, so just decided to do some fluff / shoulder work.

Straight arm reverse fly incline machine:
5# per arm x2 x 10

Upright EZ bar rows, 40x3x10

Machine Shoulder Press:
33x10
44x10
55x10
Really odd weight plate amounts IMO...

Straight arm incline machine flys, weight per arm:
+0x10
+5x10
+7.5x10

More stretching/foam rolling to finish.

1 hr 34 mins, 457 cals.


Notes:
OK, so this gym was a fitness person's dream. Basically the concept is LA club vibe, with like eccentric home decor?

Multiple rooms depending on your goal (bumper plate rack room, stretching, fitness class & cycling rooms, gold machines with bodybuilding style lighting room, crossfit style section in the middle of the open space, a white room with many more machines (I could only describe this as Southwest Zen?), full cardio section). Very interesting decor. Lots of fitness minded folks that are clearly putting in the work. Clean. Would definitely come back. I could've literally spent all day here. Also, it's only $30/mo, seems like a great deal if you live in the Dallas area.

 

[Dustin07]

IDK about this pottery situation lol but the rest of the pictures are killer!!

Those racks/platforms would be a fun setup with the right crew to go ape on some oly lifting.

 

[MrKleen73]

Wow, that looks like a posh gym! I have never been in a gym that swanky!

 

[MrKleen73]

IDK about this pottery situation lol but the rest of the pictures are killer!!

View attachment 252285


Those racks/platforms would be a fun setup with the right crew to go ape on some oly lifting.

Yeah, it looks like someone just added a few machines where the dining room table used to be!

 

[Hyde]

Yeah, it looks like someone just added a few machines where the dining room table used to be!

Seriously; I would love to meet the person that thought that was a good idea. We have nothing in common lol.

But 30/month for a well-equipped gym in 2025 is good in anyone’s book at least.

 

[Dustin07]

Seriously; I would love to meet the person that thought that was a good idea. We have nothing in common lol.

But 30/month for a well-equipped gym in 2025 is good in anyone’s book at least.

IIRC the Mandalay Bay hotel gym is sorta similar like you walk in to their "spa treatment" area where it's obviously "quiet voices" and they check you in, offer you a fruit or beverage, a waiver, then you walk through a little further into the gym

 

[Segansational]

Yeah, it looks like someone just added a few machines where the dining room table used to be!

For real, there was a fake fireplace and all too!

Seriously; I would love to meet the person that thought that was a good idea. We have nothing in common lol.

But 30/month for a well-equipped gym in 2025 is good in anyone’s book at least.

Haha, but yeah, that price is honestly killer. Can't find anywhere around here that isn't 2-3x that for much less.

IIRC the Mandalay Bay hotel gym is sorta similar like you walk in to their "spa treatment" area where it's obviously "quiet voices" and they check you in, offer you a fruit or beverage, a waiver, then you walk through a little further into the gym

I actually think that was sort of the vibe they were going for - something less intimidating. Because this was a fully equipped machine room, a lot of the "good girl / bad girl" adductor/abductor machines in the back too. So you had the hardcore BB style room and the more laid back, welcoming style room.

Anyways, here was my last set of deadlifts for critique.

Even though I always consciously tell myself to really sit back into these, I still think I'm not getting low enough:

 

[Hyde]

That vid was of your pulls, just FYI

 

[Segansational]

That vid was of your pulls, just FYI

That, lol. Meant deadlifts.

 

[MrKleen73]

Honestly, it is very hard to tell from that angle. For form on a DL it is better from the side. I don't see your hips shooting up, so you ar probably not going too low which is often the case with people learning the dead lift. You are doing what appears to be a proper high position pull. If you want it to be more akin to a squat style deadlift taking advantage of the thighs a bit more you will want to get your feet in closer to the bar and create a tighter wedge between you and the bar. An easy way to find this for me is to get in super tight then just let my weight shift to the back, if your set up is right you will find yourself in a wedge position where you can shift the weight back and even 135 will keep you from falling back once wedged, create tension from that point and break that bitch off the ground. However right now, it looks like you are getting plenty of hip / lower back action and less thigh, which makes sense for most peoples goals with deadlifts. Others find they can lift more with a little more thigh involved. Of course @Hyde can give more details, because I know my set up, and what works for my body, but not yours. He has trained with so many experienced lifters of different body types and could probably offer a lot more insight. A more upright back with a little more knee bend might be good for your lower back issue similar to a Sumo being a little better for your lower back for the same reason.

 

[Hyde]

For real, there was a fake fireplace and all too! Haha, but yeah, that price is honestly killer. Can't find anywhere around here that isn't 2-3x that for much less. I actually think that was sort of the vibe they were going for - something less intimidating. Because this was a fully equipped machine room, a lot of the "good girl / bad girl" adductor/abductor machines in the back too. So you had the hardcore BB style room and the more laid back, welcoming style room.

Anyways, here was my last set of deadlifts for critique.

Even though I always consciously tell myself to really sit back into these, I still think I'm not getting low enough:

Okay, so you have to consider the mechanics of the lift you’re doing vs what a conventional deadlift would require.

1) Everything looks safe & kosher with your technique on that set.

2) These Swissies make this a 3” elevated NG pulls - it basically turns a conventional deadlift into a Trapbar lift from the high handles. Technically the bar is a hair more forward than it could be with a Trapbar, but the mechanics and numbers you’d do with both variations are extremely similar.

So if you were doing conventional barbell deadlifts from the floor, you’d have to pull the bar another few inches AND use a mixed or overhand grip. This would mean you would have to bend over more at the hip, and then either the lift would become more low-back intensive/more of a SLDL, OR you would likely then also drop the hips some more to wedge them in more, restoring some of the leg/hip drive and taking some of that new load back off the low back. But now it’s a longer pull and your hips would be closer to the floor with your back at a similar angle, because you had to get further down.

TLDR, you’re good as is, but if you deadlift without the handles you would lower hips further because hands would also be lower.

 

[Segansational]

Thanks @MrKleen73 @Hyde great info as usual! I do feel like the lever action/wedge would give me a better start to truly "drive" from my heels if that makes sense. But given that my goal right now is mostly pain/injury free deadlift "motion" vs true weight chasing goals, I'll keep things as is for now - as I do think the neutral grip with the Swissies is a better position for my shoulder/lower back.

Accessory Chest

Foam rolling / stretching
Bird Dogs
Scap Push Ups

Machine Chest Press
3 plates x 12
8 plates x 3 x 10

Floor Press
45x12
95x8
135x8
135x8
135x8
Left elbow was a little creaky this AM.

Low Incline BP:
135x8
145x7
155x5
Reminder to myself that I should probably drop the weight here for these, as this is meant to be an accessory/hypertrophic day. May stay at 135 next time if keeping at the end of my WO.

48:08, 187 cals.

Pre: 1 scoop Ryse Godzilla, 1 cap JF Caffeine + Dynamine (combined this got me up to 300mg total caffeine content).
Intra: 1 scoop Xtend, 1 packet Bucked Up Hydration, 1/2 scoop Karbolyn. Skipped creatine this AM since Godzilla has 2.4g mono already.

Notes

Went with Chest today instead of legs since my lower back was giving me a bit of pause since my travel this past week. Waiting on my Memorial Day order of some more @sns8778 joint support XT, Pepti-Plex, PrimeXT too. Once that's all in, I should be back firing on all cylinders.

Happy Memorial Day! Make time to remember and enjoy the day. We've got a bunch of people coming over, so I'll be manning the grill all day. Burgers, brats, and dogs. The usual fare!

 

[MrKleen73]

@Segansational You should definitely continue to train pain free. When you are ready you can try lifting off a plate or two to get about 2 inches lower, then finally all the way down. That is if you want to get back to full ROM deads.

@Hyde, Great eyes brother, I was watching the form and didn't even notice the elevation. I noticed his hips seemed high but couldn't isolate why.

 

[SkRaw85]

Think it's @SkRaw85 using Juggernaut method? Looking into it and saw this article:

https://www.powerliftingtowin.com/the-juggernaut-method/

Sounds a little critical of it for true PL power, but what I read that I do like the sounds of is the periodization from true hypertrophy type the front to true strength at the end of a block. And the prioritization of recovery. So this might be worth a run for me coming up...

The author of that article (who very thoughtfully omitted his name) is a jabroni and his article is complete BS. Just reading his words makes me want to stroke out, clueless.
So, whenever one is talking shat and undermining a person who has actually done the damn thing and led others to championships and records, I want to know their credentials. Turns out he has none lol.

He “is no longer offering coaching services”. Thank god. Watched some of his lifts and he has no business coaching anyone or talking shat.

Ok rant over, I could delve in to his article about why he is wrong but after seeing this I don’t feel the need.

I think you should run it and see Seg, it has a proven track record with actual results to prove.

 

[Hyde]

@Segansational You should definitely continue to train pain free. When you are ready you can try lifting off a plate or two to get about 2 inches lower, then finally all the way down. That is if you want to get back to full ROM deads.

@Hyde, Great eyes brother, I was watching the form and didn't even notice the elevation. I noticed his hips seemed high but couldn't isolate why.

That’s exactly what my ART guy suggested for me coming back from my back injury last year - keep it neutral grip elevated, then slowly add mats under my feet to increase ROM until I get to floor height (hands 9” from mats), then switch from neutral grip to standard mixed on a barbell.

I spent months on it, and it worked beautifully. Staying out of pain post training is very important for considering advancement. You only progress if you seem to really be tolerating what you’re doing very well; you have to be honest with your body’s feedback & shouldn’t rush.

 

[Segansational]

Thanks fellas, good advice and glad to hear the switch on grip is serving me well.

Had a great BBQ gathering all day yesterday. Lots of friends, tons of kids running around in the yard together, good food and sunshine. Just noting too that I probably had about 4-5 NA beers yesterday and reflecting that on the 3 I know the calorie content on, that alone saved me close to 450-500 liquid calories, plus ability to get up and workout this AM. I'm just shy of 10 months in. I totally made up for the cals with the burger, brat, chips, sweets, etc. But just noting the additional positives for myself here.

Legs

Foam rolling / stretching
Scap Push Ups
Bird Dogs x10,5,3
Lacrosse ball work (shoulders feel jacked up, as does my left side).

TRX squats x TRX alt lunges, 3x10
Seated leg ext, 3 plates x 3 x 10
RDLs, 1" bar + 10# x 3 x 10
TRX calf raises, 3x12
Front squats, 1" bar +10# x 3 x 10 - just added these in at the end to refamiliarize myself with this movement and get a bit of an extra quad pump.

Because my back on the left side felt off this AM, I avoided squats today. Mostly pump/fluff today with light weights. Cardio tomorrow.

1 hr 3 mins, 149 cals.

Pre: 1 scoop Juice Daddy Boston Loyd version, 3 caps Pepti-bolic.
Intra: Same as usual.

 

[Segansational]

Woke up this morning for just a cardio session, 41:30 on the bike, 223 cals. Fitbit is telling me that I've been pushing hard the past 2 days and should take it easy...

2 of 4 in the household are under the weather, but so far I'm still holding out.

Weigh in: 168.8#, 15.8% BF.

 

[MrKleen73]

Woke up this morning for just a cardio session, 41:30 on the bike, 223 cals. Fitbit is telling me that I've been pushing hard the past 2 days and should take it easy...

2 of 4 in the household are under the weather, but so far I'm still holding out.

Weigh in: 168.8#, 15.8% BF.

Nice! Don't let that fitbit tell you what to do! It ain't Yo Momma!

 

[Hyde]

Nice! Don't let that fitbit tell you what to do! It ain't Yo Momma!

Yeah that Fitbit sounds like a hater

 

[Smont]

That Fitbit has blue hair and works at Starbucks

 

[Segansational]

Nice! Don't let that fitbit tell you what to do! It ain't Yo Momma!

Yeah that Fitbit sounds like a hater

For real. Trying to sabotage my gains!

That Fitbit has blue hair and works at Starbucks

But I like Starbucks coffee... truthfully I only like really dark roasts. The darker the better, including espresso and French roasts for me.

Shoulders/Arms

Foam rolling
Bird Dogs x10,5,3
Scap Push Ups
Cat Camels
Lacrosse ball work

Incline reverse flys, 5x3x12
DB laterals, 15x3x10
Upright EZ bar rows, +40x3x10
Seated DB shoulder press, 30x3x10
- I do these without a seat back, so I always keep light given my lower back issues. Probably one of my least favorite movements...

EZ bar curls, +40x3x10
Dips, 3x10
TRX biceps x TRX triceps, 2x10

Called it here. Some additional stretching / foam rolling to finish out.

1 hr 6 mins, 181 cals.

Pre: 1 scoop Dethroner, 3 caps Pepti-bolic, 3 caps Storm Shroom. Added this in for fun, should provide some extra focus.
Intra: Same as prior.

Notes
Few days back after the holiday and work has piled up, been burning the candle at both ends lately. Know it'll take a toll soon enough...

Got some goodies in as I did some restocking on supplements. If you haven't tried this Merica Labz whey yet, wow. Got all 3 flavors and the mixins look crazy! Tried the lucky charms style one so far, but also grabbed s'mores and cinnamon grahams. The whey flavor itself was pretty average, but the number of marshmallows in every scoop is a real treat.

 

[Segansational]

And this one was great this morning!

 

[Hyde]

You mixing them into a sludge I take it?

 

[SkRaw85]

Woke up this morning for just a cardio session, 41:30 on the bike, 223 cals. Fitbit is telling me that I've been pushing hard the past 2 days and should take it easy...

2 of 4 in the household are under the weather, but so far I'm still holding out.

Weigh in: 168.8#, 15.8% BF.

Wife got an Oura ring about a month ago and it will say same type things. I would be curious to see what it would say for me lol. “GO TO ER NOW!”

 

[Segansational]

You mixing them into a sludge I take it?

Just with some vanilla unsweetened almond milk and a spoon.

Wife got an Oura ring about a month ago and it will say same type things. I would be curious to see what it would say for me lol. “GO TO ER NOW!”

I keep seeing ads for it. Has she had a fitbit or other wearable device? I'm curious if it's any better or about the same.

 

[Hyde]

Just with some vanilla unsweetened almond milk and a spoon.I keep seeing ads for it. Has she had a fitbit or other wearable device? I'm curious if it's any better or about the same.

What you have to ask yourself is, would you actually make decisions in training based off its feedback? And should you even?

I see that as potential to put negative thoughts into my head, without giving me anything else that listening to my body would already - also weighed against the fact that to actually get a stimulus to actually have progress in adaptation, sometimes you must push/overreach. The trainee who does not will not progress.

Sometimes I feel bad, but the bar moves decent and I need to do X if I want to have a chance at Y several weeks down the line. It’s more important to do X now and hope I can bridge the gap to Y later than to just give up & assure defeat. Maybe I can increase recovery between now & then to unload some of the fatigue faster.

Also, sufficiently scheduling deloads in advance strongly eliminates the need for as tight of autoregulation. This seems grossly inefficient, until you consider the downtime it can save on overuse injuries.

 

[MrKleen73]

What you have to ask yourself is, would you actually make decisions in training based off its feedback? And should you even?

I see that as potential to put negative thoughts into my head, without giving me anything else that listening to my body would already - also weighed against the fact that to actually get a stimulus to actually have progress in adaptation, sometimes you must push/overreach. The trainee who does not will not progress.

Sometimes I feel bad, but the bar moves decent and I need to do X if I want to have a chance at Y several weeks down the line. It’s more important to do X now and hope I can bridge the gap to Y later than to just give up & assure defeat. Maybe I can increase recovery between now & then to unload some of the fatigue faster.

Also, sufficiently scheduling deloads in advance strongly eliminates the need for as tight of autoregulation. This seems grossly inefficient, until you consider the downtime it can save on overuse injuries.

Well said.

 

[Segansational]

What you have to ask yourself is, would you actually make decisions in training based off its feedback? And should you even?

I see that as potential to put negative thoughts into my head, without giving me anything else that listening to my body would already - also weighed against the fact that to actually get a stimulus to actually have progress in adaptation, sometimes you must push/overreach. The trainee who does not will not progress.

Sometimes I feel bad, but the bar moves decent and I need to do X if I want to have a chance at Y several weeks down the line. It’s more important to do X now and hope I can bridge the gap to Y later than to just give up & assure defeat. Maybe I can increase recovery between now & then to unload some of the fatigue faster.

Also, sufficiently scheduling deloads in advance strongly eliminates the need for as tight of autoregulation. This seems grossly inefficient, until you consider the downtime it can save on overuse injuries.

Well, it's more of a confirmatory extra piece of data I think. I am more in the camp of "rarely takes a break" mentality. I mean, 2 days off from lifting over the weekend seems like enough of a "break" for me and I just don't mentally like being off for several days. So it's probably not a bad idea for me to lean towards recovery if my body feels like it needs it. But planned deloads are probably also just as good, if not a better, idea as you mention.

That said I don't see one right now until mid-July (vacation).

Anyways, yesterday walking up the stairs I felt one of those weird out of the blue random back tweaks. It came and went, no other issue. But will need to keep my eye out for anything more. Also, this AM my right shoulder feels off, so hoping it doesn't impact my bench today. Was extremely tired yesterday and couldn't pinpoint why.

 

[Segansational]

Bench Day

Foam rolling / stretching
Bird Dogs x10,5,3
Scap Push Ups
Cat Camels

Rotator cuff ex, resistance bands 2x12,12

Bench Press:
45x10
95x8
135x6
155x4
185x2 - this was heavy today, but there was no doubt I would be able to rep it.

Slingshot assisted:
185x5
195x3

Burnout reps:
155x4
This didn't go as planned. Strength just wasn't there for these. May just do a light Bench day next week.

Machine Chest Press:
8 plates x 3 x 8

Foam rolling / stretching to finish.

1 hr 6 mins, 183 cals.

Pre: 3/4 scoop Doomsday, 3 caps Pepti-bolic, 3 caps PrimeXT, 3 caps Shroom.
Intra: Same as prior.

Notes
Back on the SNS recovery train. PrimeXT, Joint Support XT, Stress & Anxiety Support are back in the mix. Another bottle of CurcuPrime. For fun here are the latest goodies - just waiting on Pepti-Plex to come back in stock!

Still having trouble breaking this 185# barrier raw. This might need to be a main focus again for a bit. May just go back to a lighter TM with a 5/3/1 cycle again...

 

[slimsaw00]

Bench Day

Foam rolling / stretching
Bird Dogs x10,5,3
Scap Push Ups
Cat Camels

Rotator cuff ex, resistance bands 2x12,12

Bench Press:
45x10
95x8
135x6
155x4
185x2 - this was heavy today, but there was no doubt I would be able to rep it.

Slingshot assisted:
185x5
195x3

Burnout reps:
155x4
This didn't go as planned. Strength just wasn't there for these. May just do a light Bench day next week.

Machine Chest Press:
8 plates x 3 x 8

Foam rolling / stretching to finish.

1 hr 6 mins, 183 cals.

Pre: 3/4 scoop Doomsday, 3 caps Pepti-bolic, 3 caps PrimeXT, 3 caps Shroom.
Intra: Same as prior.

Notes
Back on the SNS recovery train. PrimeXT, Joint Support XT, Stress & Anxiety Support are back in the mix. Another bottle of CurcuPrime. For fun here are the latest goodies - just waiting on Pepti-Plex to come back in stock!

Still having trouble breaking this 185# barrier raw. This might need to be a main focus again for a bit. May just go back to a lighter TM with a 5/3/1 cycle again...

View attachment 252437

I feel like I’ve found my groove on 5/3/1….. only took a year plus! . As Jim would say, start light, build some muscle and try to smash some PRs!

 

[Dustin07]

Wife got an Oura ring about a month ago and it will say same type things. I would be curious to see what it would say for me lol. “GO TO ER NOW!”

I see that as potential to put negative thoughts into my head

this-

 

[Hyde]

Well, it's more of a confirmatory extra piece of data I think. I am more in the camp of "rarely takes a break" mentality. I mean, 2 days off from lifting over the weekend seems like enough of a "break" for me and I just don't mentally like being off for several days. So it's probably not a bad idea for me to lean towards recovery if my body feels like it needs it. But planned deloads are probably also just as good, if not a better, idea as you mention.

That said I don't see one right now until mid-July (vacation).

Anyways, yesterday walking up the stairs I felt one of those weird out of the blue random back tweaks. It came and went, no other issue. But will need to keep my eye out for anything more. Also, this AM my right shoulder feels off, so hoping it doesn't impact my bench today. Was extremely tired yesterday and couldn't pinpoint why.

Taking extra days totally off is counterproductive, because you lose your specific fitness as well as the exercise & bloodflow you normally get by showing up to training. It’s an established fact that a no-training deload is bad for performance; that is ideal when you need a mental break or something is hurt and you can’t train without aggravating it somewhat. You get surgery or go on vacation with the family, or maybe just come off a contest or cycle and are burnt out.
So you take a week out of the gym.

But what is normally ideal, is just pulling 10-30% loads and volume off your sessions for a week. You lift lighter weights and cut a set from everything, maybe skip an accessory that was bugging you anyway. But you still try to hit all your sessions, just faster & easy.