Segansational's Motivation Log

[gphagan1]

Bench Day, 3/5/1 FSL - Week 1

OK folks, here we go! Back at it for my first mesocycle since competing. Opted to try out FSL vs BBB just based on level of recovery between the two programs after reading more. Recovery will be key to keeping me healthy and building towards a next meet.

Warm up routine.
Rotator cuff exercises, 2x10,10

Bench Press:
Warm up,
45x10
95x8
Working sets,
140x3
160x3
180x3 - Slow this AM.

FSL
140x3x5

Here's a good online calculator with all of the different 5/3/1 variation programs built in, if helpful!

5/3/1 Calculator

An online calculator for your 5/3/1 cycles.

fivethreeone.app

Accessory Work

Machine Flys, 3 plates x 3 x 12
Dips 3 x 10
DB Floor Press, 40x10,8,10

Finished with stretching and some posing as my chesticles were feeling juicy!

1 hr 14 mins, 280 cals.

Pre: 3/4 Notorious Rage, 1g ALCAR, 1g Choline Citrate, 1g Vit C, 10g Collagen, 3 soft gels NuligoXT, 2 caps Pepti-Plex.
Intra: Same as usual.

Notes
Woke up before my alarm due to the time change, so was wide awake. Probably didn't even need the heavier stims this AM, but wanted to kick my meso into high gear to start things off!

Back on ALCAR caps again since I ran out of XPG L-carnitine. My wife has complained about the odor I gain while on caps, but we haven't exactly been on the same page lately - so probably doesn't matter that much right about now!

Did take the kids for a hike Sat AM, perfect fall weather, for about 1.38 miles in the woods. First one since Yellowstone, so hoping to get back into it with the kids a little bit before it turns too cold.

View attachment 264218View attachment 264219

You’re definitely looking jacked, especially your chest, shoulders and traps.

 

[Dustin07]

I wouldn't personally give a second thought to the zma + shake. I'd probably wash the zma down with the shake. I'm notorious for after dinner eating and I never tried to time zma special other than popping it 30 minutes before bed.

The sleep score comment cracked me up though cause I saw this, this morning, and screen capped it for the memes thread.

 

[MrKleen73]

Yeah, I don't know if food would have any effect on ZMA, I can't imagine it would but maybe. Did you hear it wasn't good to have with or near food?

 

[Segansational]

Yeah, I don't know if food would have any effect on ZMA, I can't imagine it would but maybe. Did you hear it wasn't good to have with or near food?

Due to absorption interference of all 3 ingredients supposedly, depending on what you eat.

 

[Dustin07]

yeah they do say it can effect at least the calcium and mag absorbtion but I seriously wouldn't worry about it. You don't likely "need" ZMA anyways so even if you lost some small percentage of absorbtion I'd speculate you're still getting enough to spur some wild dreams and morning wood.

if you are not having those things, and crazy deep sleep, from your ZMA now, then your ZMA is likely bunk anyways and isn't doing anything.

 

[Hyde]

Due to absorption interference of all 3 ingredients supposedly, depending on what you eat.

Basically, don’t worry about it.

All of the minerals do compete for absorption. BUT it just seems the body finds a way to get and take what it really needs. So getting it in “suboptimally” remains optimal almost all of the time. I mean coaches a lot smarter than me have said as much, just getting it in is largely what counts. Same way fiber can interfere with some absorption of things, but overall people are healthier with some fiber in the equation.

It’s like GH timing. Just pin it and you’ll see results over time.

 

[Hyde]

There’s a lot to unpack on the subject of the anabolic additions but I’ll try to be concise.

TRT is test replacement that gets you in a physiological optimal range. Whether optimal is defined by numbers, feeling, or absolute best bloodwork is subjective/depends on who you talk to. But if your total test is over ~1,100ng/dl at trough, most would agree you are not really on TRT. Typically 1-2mg/kg bodyweight.

Sports TRT/TRT+ is terminology used to often indicate higher total baseline androgen intake, for the purpose of enhanced performance or physique-based goals. More like 2-3mg/kg. The more you take, worse health impact will be, so this is not a free lunch. Some people just won’t cruise under X doses of something, and don’t care about longevity or stick their head in the sand.

TRT+ is what a lot of asshole gym bros call them staying on lower steroid cycles year round, trying to downplay the effects to others. Like 400mg combined of anything is not significant.

Cruising is a term that honest guys use when staying on baby steroid cycles year round. If you sport tremendous levels of muscle or drug-based strength you are trying to hold onto while you try to let the body somewhat recover/improve bloods periodically, you will need to cruise on much more than 1-3mg/kg typically. 500mg, a gram, GRAMS even - it’s just whatever is less than full tilt.

When on TRT, you never have to worry about suppression - you have a built in test base and no need for PCT. So what you take and when just comes down to goals. And if you pop orals or compounds Willy nilly with no structure, you will probably have poor lipids and worse health often. You still want to periodize drug use/applied stress.

Generally speaking, you should have the highest drug exposure either when trying to grow new muscle mass, or when strength needs to be highest (however you compete). Bodybuilders use steroids in both growing and cutting phases, and at first it would sound like prep would be highest, but for guys pushing to a new echelon of muscle you’ll actually hear some wild off-season stuff at times. Not usually in offseason, but in the few where they make the biggest progress to truly change the size of their base significantly. Powerlifters and strongmen just take the most near contest.

 

[Segansational]

Squat Day - Planet Fitness - Work Travel

Warm up routine.

RDLs, 45x10,8

Squats:

Warm ups,
45x10
95x8
135x5

Working sets, belted, no sleeves.
160x3
180x3
205x4 - 3 rx'd, so +1
160x3x5

Leg Press, 90x10,10,8
Seated Leg Curls, 50x3x8
Calf extension machine, 40x3x10

Stretching, foam rolling & dead bugs to finish.

1 hr 8 mins, 341 cals.

Pre: 3/4 scoop Notorious Rage, 1g ALCAR, 3 soft gels NuligoXT, 2 caps Pepti-Plex, 1g Choline Citrate, 1g Vit C, 10g Collagen.
Intra: Same as usual.

Notes
PF free day pass came in clutch this AM! Almost convinced myself that the 10 mins walk in the dark wasn't worth it this morning, but I missed my normal session yesterday since the kids were up like 3-4x the night before. Got in one of my best Leg WOs in a long time!

Thankfully this club had one power rack that was not a smith machine. Loaded up and got to work. Sweat like crazy during squats this session! They keep the gym way too hot. I've been here one time before and seem to remember that, so shed all of the pump covers today.

Guy came over to give me props this AM and was asking about my program. Kind of amazed how many lifters don't know what 5/3/1 is. Guess I'm just old school, was told as much!

 

[MrKleen73]

Squat Day - Planet Fitness - Work Travel

Guy came over to give me props this AM and was asking about my program. Kind of amazed how many lifters don't know what 5/3/1 is. Guess I'm just old school, was told as much!

Man, wear that as a badge, it is a compliment in my book.

I am Old School by preference and New School proficient Baby!!!

 

[Hyde]

Awesome session; just keep doing this program how you are and you’ll blow 700 away.

 

[Dustin07]

Squat Day - Planet Fitness - Work Travel

205x4 - 3 rx'd, so +1
160x3x5

Pre: 3/4 scoop Notorious Rage, 1g ALCAR, 3 soft gels NuligoXT, 2 caps Pepti-Plex, 1g Choline Citrate, 1g Vit C, 10g Collagen.
Intra: Same as usual.

solid work on the squats. do you pre scoop and package the supps you want with you on your work travel? I assume you walked from a hotel and not home since you mentioned it being a travel gym.

 

[Segansational]

solid work on the squats. do you pre scoop and package the supps you want with you on your work travel? I assume you walked from a hotel and not home since you mentioned it being a travel gym.

Yeah, I did that this time around because NYC is just a train ride away. I wouldn't go this route if I had to fly though. Even packed my weight belt this trip!

In that case, I opt for just pulling from my random sample stash (that is down to it's last legs!). Don't like flying with random loose powders.

The PF was 10 mins or so walk from my hotel, so I count it as extra cardio! Fueled up after with a Core Power Fairlife 42g vanilla shake and a bacon, egg & cheese on a whole wheat everything bagel.

 

[Segansational]

Man, are my legs sore!! Haven't had a leg day session like that in a long time and it shows.

But, back up and at it this AM! Just a little cardio on the bike to assist with bloodflow ,(30 mins, 156 cals) to get some recovery building blocks back into the muscles so I can hit deads tomorrow morning.

Some caffeine, 2.5mg Y, and some EAAs + hydration and collagen pre / intra. Another good sweat session!

Should have two restock supps orders coming in today finally. Will post up the goodies when they all arrive!

 

[slimsaw00]

My man! Good squat session!

 

[akboom87]

Squat Day - Planet Fitness - Work Travel

Warm up routine.

RDLs, 45x10,8

Squats:

Warm ups,
45x10
95x8
135x5

Working sets, belted, no sleeves.
160x3
180x3
205x4 - 3 rx'd, so +1
160x3x5

Leg Press, 90x10,10,8
Seated Leg Curls, 50x3x8
Calf extension machine, 40x3x10

Stretching, foam rolling & dead bugs to finish.

1 hr 8 mins, 341 cals.

Pre: 3/4 scoop Notorious Rage, 1g ALCAR, 3 soft gels NuligoXT, 2 caps Pepti-Plex, 1g Choline Citrate, 1g Vit C, 10g Collagen.
Intra: Same as usual.

Notes
PF free day pass came in clutch this AM! Almost convinced myself that the 10 mins walk in the dark wasn't worth it this morning, but I missed my normal session yesterday since the kids were up like 3-4x the night before. Got in one of my best Leg WOs in a long time!

Thankfully this club had one power rack that was not a smith machine. Loaded up and got to work. Sweat like crazy during squats this session! They keep the gym way too hot. I've been here one time before and seem to remember that, so shed all of the pump covers today.

Guy came over to give me props this AM and was asking about my program. Kind of amazed how many lifters don't know what 5/3/1 is. Guess I'm just old school, was told as much!

Great squats can already see your gaining momentum and strength

 

[Segansational]

My man! Good squat session!

Great squats can already see your gaining momentum and strength

Thanks gents, I'm definitely looking forward to these sessions, even though I know for me that they are heavy.

Deadlift Day

Warm up routine.

Deadlifts, DOH grip:

Warm ups,
45x10
95x8
135x5

Working sets,
155x3 - apparently wasn't dialed in, this was supposed to be 165#.
190x3 - slow this AM.
215x3 - noting while I hit 3 slow reps, I reset between each one, so it was more like 3x1 sets. No extra reps since this felt heavy today.

165x5
165x5
165x5

These also felt taxing just overall after the heavy triple set. But I'm just also not used to this sort of volume on deads.

Sweat good this AM, high heart rate on the stims.

54:25, 150 cals.

Pre: 1/2 scoop Enlightened Supps Inception pre-WO, 3 soft gels NuligoXT, 1g ALCAR.
Intra: Same as usual, but added my Choline & Vit C intra this morning.

Notes
Check out the new goodies! This is part 1, but also for those who like exotic pre's here's the Inception formula. Started at only 1/2 a scoop because that combo could definitely be overload at a full serving for me.

Knew deads coming in could be problematic this week. Hit the reps clean, but was fatigued on these heavier triples. Still not fully recovered from my leg day clearly. Which may make me reevaluate the order of things to put Bench Wed, in between Squats and Deads during the week, so I don't hammer the lower body twice in a row.

No time for accessory work since the wife decided we have to deal with all of the leaves that dropped in our yard before I take my son to his soccer game.

 

[slimsaw00]

I like your idea of having the week go Squat, Bench, Deadlift.

 

[gphagan1]

Thanks gents, I'm definitely looking forward to these sessions, even though I know for me that they are heavy.

Deadlift Day

Warm up routine.

Deadlifts, DOH grip:

Warm ups,
45x10
95x8
135x5

Working sets,
155x3 - apparently wasn't dialed in, this was supposed to be 165#.
190x3 - slow this AM.
215x3 - noting while I hit 3 slow reps, I reset between each one, so it was more like 3x1 sets. No extra reps since this felt heavy today.

165x5
165x5
165x5

These also felt taxing just overall after the heavy triple set. But I'm just also not used to this sort of volume on deads.

Sweat good this AM, high heart rate on the stims.

54:25, 150 cals.

Pre: 1/2 scoop Enlightened Supps Inception pre-WO, 3 soft gels NuligoXT, 1g ALCAR.
Intra: Same as usual, but added my Choline & Vit C intra this morning.

Notes
Check out the new goodies! This is part 1, but also for those who like exotic pre's here's the Inception formula. Started at only 1/2 a scoop because that combo could definitely be overload at a full serving for me.

Knew deads coming in could be problematic this week. Hit the reps clean, but was fatigued on these heavier triples. Still not fully recovered from my leg day clearly. Which may make me reevaluate the order of things to put Bench Wed, in between Squats and Deads during the week, so I don't hammer the lower body twice in a row.

No time for accessory work since the wife decided we have to deal with all of the leaves that dropped in our yard before I take my son to his soccer game.View attachment 264371View attachment 264372

Good work….great job pushing through the fatigue. That Inception pre looks potent.

 

[dapack]

I always reset on deads each rep unless going for a super high reps. That way you get a ton of practice in.

 

[MrKleen73]

I always reset on deads each rep unless going for a super high reps. That way you get a ton of practice in.

This, if just resetting your hips and locking the back down again is what you and he mean, If you mean stand back up and then bend back down and re-grip, yeah that's more like rest pauses or groups of singles to me.

Not saying any way is wrong. Although I am with you for the most part touch and go reps are for higher rep sets with manageable enough weights to lower under control and change direction smoothly.

 

[Hyde]

Don’t sweat the accessories - that deadlift workout will do more for you than a LOT of things. Volume deadlift work builds so much of the body thicker and stronger so efficiently. High cost, but there is high reward certainly.

 

[Segansational]

Well, legs - particularly my hammies - are still pretty sore even waking up this AM (4 days later!). So kept on with my bench, squat, deads sequence this week.

Bench - 3/5/1 FSL Week 2

Warm up routine.
Rotator cuff ex, resistance bands 2x12,12

Bench Press:

Warm ups,
45x10
95x8

Working sets,
130x5
150x5
170x5
135x5
135x5
135x5

Was too lazy to switch weights back to 130# as rx'd, so just stripped down to the 45s for the 3x5.

Accessory Work

Spoto Press:
95x10,10,10

Heard you boys doing this lately, so added in for some accessory work.

Machine Flys:
3 plates x 10,8,5

Pecs were done. This was a struggle post all of that benching! The way it should be.

Stretching / foam rolling to finish. Today was solid.

1 hr 11 mins, 215 cals.

Pre: 1 scoop Total War, 1g Choline Citrate, 1g Vit C, 3 soft gels NuligoXT, 1g ALCAR.
Intra: Same as usual.

Notes
This was a volume workout today! My top set at 170# didn't feel perfect (left arm felt a bit shaky), but on film form and tempo looked pretty good. Spotos were a fun (but brutal) addition at the end! Made sure to reduce weight pretty significantly since this was my first time with them. Will probably keep in the rotation maybe every other week.

 

[gphagan1]

Great session….you’re progressing well, and looks like your strength is steadily going up. Yeah Spotos if you’ve never done them before or if it’s been awhile just take a little practice to get used to them, like anything, but they are a great addition and will definitely help.

 

[Segansational]

Week 2 weigh ins vs last week.

Weight: 158.7# (-0.7#)
BF: 23.3% (+0.1%)

Well, guess I still need to up the cals since weight went in the wrong direction this past week.

However, on the nutrition front, two quick tips I've found that are helping me get in protein at least:

1. Whey mixed into Greek yogurt. This is what I've been doing quite a bit lately at home to boost the protein count on an already higher protein food. Sometimes it's half a scoop, sometimes a full scoop depending on the day.

2. Protein milk. Since I use almond milk, which has basically no real nutritional value, I mix in 1/2 a scoop of whey to my cereal milk and voila! I'm back in business.

Share yours!

 

[akboom87]

Well, legs - particularly my hammies - are still pretty sore even waking up this AM (4 days later!). So kept on with my bench, squat, deads sequence this week.

Bench - 3/5/1 FSL Week 2

Warm up routine.
Rotator cuff ex, resistance bands 2x12,12

Bench Press:

Warm ups,
45x10
95x8

Working sets,
130x5
150x5
170x5
135x5
135x5
135x5

Was too lazy to switch weights back to 130# as rx'd, so just stripped down to the 45s for the 3x5.

Accessory Work

Spoto Press:
95x10,10,10

Heard you boys doing this lately, so added in for some accessory work.

Machine Flys:
3 plates x 10,8,5

Pecs were done. This was a struggle post all of that benching! The way it should be.

Stretching / foam rolling to finish. Today was solid.

1 hr 11 mins, 215 cals.

Pre: 1 scoop Total War, 1g Choline Citrate, 1g Vit C, 3 soft gels NuligoXT, 1g ALCAR.
Intra: Same as usual.

Notes
This was a volume workout today! My top set at 170# didn't feel perfect (left arm felt a bit shaky), but on film form and tempo looked pretty good. Spotos were a fun (but brutal) addition at the end! Made sure to reduce weight pretty significantly since this was my first time with them. Will probably keep in the rotation maybe every other week.

That is definitely a good bench session! Definitely gaining momentum and your strength I would guess in the following blocks will really benefit.

 

[Hyde]

Week 2 weigh ins vs last week.

Weight: 158.7# (-0.7#)
BF: 23.3% (+0.1%)

Well, guess I still need to up the cals since weight went in the wrong direction this past week.

However, on the nutrition front, two quick tips I've found that are helping me get in protein at least:

1. Whey mixed into Greek yogurt. This is what I've been doing quite a bit lately at home to boost the protein count on an already higher protein food. Sometimes it's half a scoop, sometimes a full scoop depending on the day.

2. Protein milk. Since I use almond milk, which has basically no real nutritional value, I mix in 1/2 a scoop of whey to my cereal milk and voila! I'm back in business.

Share yours!

Mash/dice/chop your animal protein to consume slightly larger portions easier. Tilapia, chicken breast, ground beef or turkey and tuna all can be minced up and stirred into carbs or veggies to ultimately get them down easier.

Throw a big spoonful of Greek yogurt into things. Fruit, some cereal, meat & rice, shakes can all benefit potentially, palatability-wise, and it’s also good for the gut biome.

Tuck a 2-scoop isolate shake into your day somewhere. This is the simplest and most direct way for people to hit their protein goals, to the point they almost forget about it. And it’s usually 220-240 extra calories. If you have 3 meals averaging 40g each daily then add a little thin 8oz isolate shake, you will be at 170g. Which is enough for many people not cutting to make progress. Be a little more diligent about meal protein portions and you can be at 200g with the same meal structure easily.

Add a 5th protein administration. Another shake, some eggs/whites, some meat & veggies, a bowl of Greek yogurt before bed. Nothing will get your total protein up better than just eating an additional time. But the calories need to make sense for the goal obviously.

 

[MrKleen73]

Week 2 weigh ins vs last week.

Weight: 158.7# (-0.7#)
BF: 23.3% (+0.1%)

Well, guess I still need to up the cals since weight went in the wrong direction this past week.

However, on the nutrition front, two quick tips I've found that are helping me get in protein at least:

1. Whey mixed into Greek yogurt. This is what I've been doing quite a bit lately at home to boost the protein count on an already higher protein food. Sometimes it's half a scoop, sometimes a full scoop depending on the day.

2. Protein milk. Since I use almond milk, which has basically no real nutritional value, I mix in 1/2 a scoop of whey to my cereal milk and voila! I'm back in business.

Share yours!

Are you lactose intolerant or do you just prefer nut juice over milk?

 

[Hyde]

Are you lactose intolerant or do you just prefer nut juice over milk?

Lol @ nut juice

 

[Segansational]

Are you lactose intolerant or do you just prefer nut juice over milk?

Not truly lactose intolerant, but because I was honestly drinking so much milk - say a gallon to myself probably every 3-4 days or so - it was giving me stomach issues.

I've heard lately (because my daughter is lactose intolerant) that essentially your body only makes a certain amount of the lactase enzyme so once that amount which is variable for everyone is taken up by what you consume, then you can have issues and/or put yourself over the threshold so to speak of what your body can breakdown.

So it's just been easier to switch and now I prefer the taste tbh.

Lol @ nut juice

I mean, who doesn't like a good juicy nut. Wait, wut?

 

[Segansational]

There’s a lot to unpack on the subject of the anabolic additions but I’ll try to be concise.

TRT is test replacement that gets you in a physiological optimal range. Whether optimal is defined by numbers, feeling, or absolute best bloodwork is subjective/depends on who you talk to. But if your total test is over ~1,100ng/dl at trough, most would agree you are not really on TRT. Typically 1-2mg/kg bodyweight.

This is where I'd say I'm still trying to figure out the right dosing for me, because oral kinetics are not the same as injectable. And there's really no set equivalent dose that translates because of it. High peak, quick trough daily.

Also, I have taken multiple measurements (peak, 3-4 hrs post AM dose) and trough (fasted, upon waking - 12 hrs or so post prior evening PM dosing). Very vastly different numbers.

Feel / energy wise, things are going well on this new dose. But realistically I could probably titrate a little more narrowly if I only wanted to go for that effect.

Sports TRT/TRT+ is terminology used to often indicate higher total baseline androgen intake, for the purpose of enhanced performance or physique-based goals. More like 2-3mg/kg. The more you take, worse health impact will be, so this is not a free lunch. Some people just won’t cruise under X doses of something, and don’t care about longevity or stick their head in the sand.

TRT+ is what a lot of asshole gym bros call them staying on lower steroid cycles year round, trying to downplay the effects to others. Like 400mg combined of anything is not significant.

Yep, guess I fall into the a$$hole camp. Or want to

But in all seriousness test alone right now (~6 mo) is going fairly well all things considered. So I'm just at that point of now debating whether/when/what to add in orals on top to help physique and strength goals.

I think for now I will continue through end of year running solo TRT. Pull full bloods come end of year. But would like to plan for TRT+ come Jan/Feb running up to the meet.

I like your idea of having the week go Squat, Bench, Deadlift.

Yeah, my plan right now is to move through this until my deload week and switch orders then.

This, if just resetting your hips and locking the back down again is what you and he mean, If you mean stand back up and then bend back down and re-grip, yeah that's more like rest pauses or groups of singles to me.

Not saying any way is wrong. Although I am with you for the most part touch and go reps are for higher rep sets with manageable enough weights to lower under control and change direction smoothly.

I always basically touch and go on sets. But yes, it was sort of release the bar at bottom, regrip, lock in legs and pull. Repeat. So not a full standing up or anything, but not continuous if that makes sense.

Tuck a 2-scoop isolate shake into your day somewhere. This is the simplest and most direct way for people to hit their protein goals, to the point they almost forget about it. And it’s usually 220-240 extra calories. If you have 3 meals averaging 40g each daily then add a little thin 8oz isolate shake, you will be at 170g. Which is enough for many people not cutting to make progress. Be a little more diligent about meal protein portions and you can be at 200g with the same meal structure easily.

Add a 5th protein administration. Another shake, some eggs/whites, some meat & veggies, a bowl of Greek yogurt before bed. Nothing will get your total protein up better than just eating an additional time. But the calories need to make sense for the goal obviously.

I need to relog a week's worth of nutrition again. But I'd say I'm in that ballpark. 170g or so, 3 of those meals from whey/shakes. So the variables are mostly around lunches and dinners.

 

[MrKleen73]

Sounds good, in the end, I don't really think it is going to matter too much whether you stop and reset or not when it comes down to it you are doing the same volume and effort of work.

 

[Hyde]

Regarding using the AAS and TRT+, I meant the guys are a-holes for never coming off elevated doses for cruise, but trying to downplay that. And it actually can hold back their further progress.

To leverage androgens for performance, there must be periodization, because otherwise the body gets used to whatever it’s on if you stay on it. And you stop getting a meaningful assistance in the drive for peak progress. That dose eventually just becomes baseline, the new normal. It’s not wrong at all to add stuff in here or there - that’s how it needs to be done! The community calls that blasting, or taking a course of something if you want therapeutic jargon. If you are getting ready for something (contest, vacation, photo shoot, PR etc), you take some extra drugs - simple. BUT then you come back down to your maintenance/cruise dose. But you have to wave the elevated vs basal exposure to keep getting effect from the elevated periods.

You will need even higher blast doses the higher your floor is. If a guy cruises on 200, he gets a lot more out of a blast of 1,000mg/wk than if he cruises at 400. And if he just stays on 400 year round, he probably isn’t getting anything extra out of it that he couldn’t just hold if he stayed at 250-300. Because there are no blasts to push a higher setpoint.

 

[MrKleen73]

I forgot, is it an aversion to needles, or can't find a Dr willing to teach you how to do your own shots or some other reason you don't use oil instead of oral? I can see why people don't want to go in to a Dr for a shot weekly but giving yourself one once or twice a week or even daily is so easy especially with a insulin needle. It would just make life a lot more convenient it seems.

Also, I have some old designer stuff if you are looking for harder than andro products. Feel free to hit me up if you want to discuss a trade or something.

 

[Dustin07]

165x5
165x5
165x5

These also felt taxing just overall after the heavy triple set. But I'm just also not used to this sort of volume on deads.

I can't remember if you mentioned this before, are you using your belt on the top sets (215) and then running your volume unbelted? my friends old strongman gym would run training cycles without belts and I am not sure I agree with or see any purpose to that. But for me its usually belted for the top 3 sets, then when I drop in to BBB/BBS etc I run those sets of 5 to 10 unbelted. The only exception would be when I do RDLs higher than like 275 I'm usually belted. But I was just curious if you were belted or not onn your

Knew deads coming in could be problematic this week. Hit the reps clean, but was fatigued on these heavier triples. Still not fully recovered from my leg day clearly. Which may make me reevaluate the order of things to put Bench Wed, in between Squats and Deads during the week, so I don't hammer the lower body twice in a row.

I feel like my deadlifts sorta struggle and are the slowest growing right now because they are the last lift of the week and I have thought about flipping them, but I think its more important for me to hit bench and squats early in the week when I'm freshest because if my squats are growing, I don't think my pulls will shrink but if my pulls are growing I have had less direct correlation to them helping squats if that makes sense. so I have been going:
mon/tues bench/squat
weds rest
thurs / fri OHP/Deadlift

by friday I tend to be smoked but not to the point that I can't lift. just not as fresh as mon/tues for bench and squats.

But in all seriousness test alone right now (~6 mo) is going fairly well all things considered. So I'm just at that point of now debating whether/when/what to add in orals on top to help physique and strength goals.

I feel like there has been a definite shift in you over that time. I really like what you are doing right now with the PL, it feels like your training as a lot of intent and direction. its great fun to watch!

 

[Segansational]

One more post for today:

1. 30 mins of cardio, 139 cals this AM. Fueled by ProSupps Thermo pre. Basically, caffeine plus things like paradoxine, but holy heck was there a lot of piperine! Super spicy and not in a good way. But snagged it for like $7.

2. Last dose of NuligoXT this AM.

3. Here's my Part 2 supp stash haul!

4. Anyone in contact with Steve @sns8778 these days? He used to be in here all the time and I feel like we haven't heard from him in a while. Hope he's OK for thoseo f you that have him on speed dial.

 

[Hyde]

That’s a good idea; just reached out to see how he’s been. Love that guy.

Talking unbelted work, best advice I ever got from Clint Darden was that every legitimate fed of any kind in the world lets you use a powerbelt. The increased lumbar risk with no belt during maximal lifting isn’t worth whatever perceived elitism they’d gain saying you can’t have one. Injuries born of pride are bad for business; people quit when their backs get trashed. You can always use one.

Now there is a lot in strongman that you won’t actually probably want to do with a big belt on, like stone loading (which is hard to get down with a powerbelt), and medleys where you need to breathe maximally, but they’re still allowed. Many guys do go beltless or use soft belts instead on them, but it’s personal choice.

So you should always use one in training whenever you think you probably should. And Swede Burns pointed out to me that if your 1RM has gone up, is it even possible your core did not get proportionately stronger as well, even if you always wear a belt?

I personally save it until ~70% current 1RM, but I know people who put it on at 50% and guys who wait until 80+%. And there’s no difference in their top ends. I prefer to wear something on any kind of squat or deadlift variation during work sets, at least my deadlift belt. This has really cut down on unnecessary tweaks.

 

[Segansational]

Sounds good, in the end, I don't really think it is going to matter too much whether you stop and reset or not when it comes down to it you are doing the same volume and effort of work.

Probably right on these PL type sets for strength. There was the whole TUT discussion, but my guess is that unless I'm doing volume work like on my FSL it probably doesn't matter much here.

Regarding using the AAS and TRT+, I meant the guys are a-holes for never coming off elevated doses for cruise, but trying to downplay that. And it actually can hold back their further progress.

Gotcha. And agreed!

I forgot, is it an aversion to needles, or can't find a Dr willing to teach you how to do your own shots or some other reason you don't use oil instead of oral? I can see why people don't want to go in to a Dr for a shot weekly but giving yourself one once or twice a week or even daily is so easy especially with a insulin needle. It would just make life a lot more convenient it seems.

Honestly, more of not wanting to keep a bunch of needles & used needles around the house, particularly while the kids are young. But also a lot mental barrier to self injecting. Which is why I'm not on board the peptide train yet. In any case, I find the oral version (kind of like a fish oil softgel) to be super convenient and socially discrete.

I can't remember if you mentioned this before, are you using your belt on the top sets (215) and then running your volume unbelted? my friends old strongman gym would run training cycles without belts and I am not sure I agree with or see any purpose to that. But for me its usually belted for the top 3 sets, then when I drop in to BBB/BBS etc I run those sets of 5 to 10 unbelted. The only exception would be when I do RDLs higher than like 275 I'm usually belted. But I was just curious if you were belted or not onn your


I feel like my deadlifts sorta struggle and are the slowest growing right now because they are the last lift of the week and I have thought about flipping them, but I think its more important for me to hit bench and squats early in the week when I'm freshest because if my squats are growing, I don't think my pulls will shrink but if my pulls are growing I have had less direct correlation to them helping squats if that makes sense. so I have been going:
mon/tues bench/squat
weds rest
thurs / fri OHP/Deadlift

by friday I tend to be smoked but not to the point that I can't lift. just not as fresh as mon/tues for bench and squats.



I feel like there has been a definite shift in you over that time. I really like what you are doing right now with the PL, it feels like your training as a lot of intent and direction. its great fun to watch!

Good point here. As DLs are comparatively a weak point, maybe I should be training them first after the two day weekend break to be fresh. Maybe I'll do deads, bench, squat next cycle.

Yeah, it's actually really been a good program / routine, somewhat back to basics, but with a real goal in mind. So lots of positives to this!

That’s a good idea; just reached out to see how he’s been. Love that guy.

Talking unbelted work, best advice I ever got from Clint Darden was that every legitimate fed of any kind in the world lets you use a powerbelt. The increased lumbar risk with no belt during maximal lifting isn’t worth whatever perceived elitism they’d gain saying you can’t have one. Injuries born of pride are bad for business; people quit when their backs get trashed. You can always use one.

Now there is a lot in strongman that you won’t actually probably want to do with a big belt on, like stone loading (which is hard to get down with a powerbelt), and medleys where you need to breathe maximally, but they’re still allowed. Many guys do go beltless or use soft belts instead on them, but it’s personal choice.

So you should always use one in training whenever you think you probably should. And Swede Burns pointed out to me that if your 1RM has gone up, is it even possible your core did not get proportionately stronger as well, even if you always wear a belt?

I personally save it until ~70% current 1RM, but I know people who put it on at 50% and guys who wait until 80+%. And there’s no difference in their top ends. I prefer to wear something on any kind of squat or deadlift variation during work sets, at least my deadlift belt. This has really cut down on unnecessary tweaks.

I use my belt on basically anything over my first two warm up sets, so from 135# onwards.

 

[Dustin07]

4. Anyone in contact with Steve @sns8778 these days? He used to be in here all the time and I feel like we haven't heard from him in a while. Hope he's OK for thoseo f you that have him on speed dial.

yeah he's around. I know fall has been a little rough, I think he lost his two dogs recently. I hope thats not a TMI personal thing to share, I know thats a really hard thing for a good guy like him to have to go through though.

I personally save it until ~70% current 1RM, but I know people who put it on at 50% and guys who wait until 80+%. And there’s no difference in their top ends. I prefer to wear something on any kind of squat or deadlift variation during work sets, at least my deadlift belt. This has really cut down on unnecessary tweaks.

totally coincidental but I pulled out the calculator and it looks like I usually belt up at 70% as well

I use my belt on basically anything over my first two warm up sets, so from 135# onwards.

that would mean that your volume finisher then the 3x5 x 165 was all belted work for you then? I don't have an opinion on that was just curious.

 

[Segansational]

yeah he's around. I know fall has been a little rough, I think he lost his two dogs recently. I hope thats not a TMI personal thing to share, I know thats a really hard thing for a good guy like him to have to go through though.

totally coincidental but I pulled out the calculator and it looks like I usually belt up at 70% as well

that would mean that your volume finisher then the 3x5 x 165 was all belted work for you then? I don't have an opinion on that was just curious.

That's rough. For some, those pets can be just as impactful as family.

Correct, those were all also belted.

 

[MrKleen73]

Good point here. As DLs are comparatively a weak point, maybe I should be training them first after the two day weekend break to be fresh. Maybe I'll do deads, bench, squat next cycle.

Keep in mind this is your weak point due to injury proneness of your lower back. If you are not intentionally trying to improve and prioritize deadlifts over your other lifts then I would keep it where it is and not focus extra priority on it. You don't have to put a lot of focus on it because it is the weakest lift, if it is the weakest lift due to injury likelihood. Focus on making it resilient by making good progress / weight jumps and getting in lots of submaximal practice. Once it is feeling healthier focus on it for a training block or 3 to prioritize a catch up.

Just my $.02

 

[Dustin07]

then I would keep it where it is

this tweet I posted in AK's thread is one of my all time favorites and so true:

 

[Hyde]

Some guys I know keep all of their gear/needles elsewhere, like work or a buddy’s house.

Seems like a massive hassle when you could just have a little locking container/chest/drawer/fire case, BUT people do use offsite storage of all manner.

 

[Segansational]

Keep in mind this is your weak point due to injury proneness of your lower back. If you are not intentionally trying to improve and prioritize deadlifts over your other lifts then I would keep it where it is and not focus extra priority on it. You don't have to put a lot of focus on it because it is the weakest lift, if it is the weakest lift due to injury likelihood. Focus on making it resilient by making good progress / weight jumps and getting in lots of submaximal practice. Once it is feeling healthier focus on it for a training block or 3 to prioritize a catch up.

Just my $.02

Fair point.

Some guys I know keep all of their gear/needles elsewhere, like work or a buddy’s house.

Seems like a massive hassle when you could just have a little locking container/chest/drawer/fire case, BUT people do use offsite storage of all manner.

Ain't nobody got time for that!

Squat Day

Warm up routine.

RDLs:
45x10,8,6

BB Squat:

Warm ups,
45x10
95x8
135x5 - belted from here on.

Working sets, banded pullaparts prior to each set:
150x5
170x5 - sleeves from here on.
195x5 - heavy.

Belt only:
150x5
150x5
150x2 - stopped early as I felt a little something on my left side mid-back, sort of outer edge that wraps around the ribcage towards the midline of my spine.

Coming into this my right hamstring still feels overworked. Noticed it on my RDL warm ups, but that didn't seem to hamper squats. First two warm up sets felt heavy funny enough, but hit my stride at 135#. 195 felt heavy though, solid, but heavy - so no extra reps today on AMRAP top set.

Got to the end of top set, took off my knee sleeves then remembered, f*ck! Still had 3 sets left. Who thought FSL was a good idea?? I blame @slimsaw00 A lot of swear words this morning, LOL. Dissappointed I stopped early on my final set, but think this is the right move to not derail the remainder of this week.

Accessory Work:

Seated leg ext:
3 plates x 3 x 8

TRX plate raised calf raises:
2x12

Was mentally done at this point. Foam rolled & stretched. Give today a 7/10 rating.

~1 hr 20 mins, 239 cals.

Pre: 1 scoop ViceXXX, 1g ALCAR, 2 caps Pepti-Plex, 1g Choline Citrate, 1g Vit C.
Intra: 1 scoop EAA9, 1 scoop R1 Hydration, 1/4 scoop Glycoload, 1/2 scoop Cluster Dextrin (Hosstile), 5g creatine mono.

Notes
Finished up Glycoload, so will be just using CDX intra-WO moving forward for carb source likely at a full scoop.

Today was tough. Sort of had a feeling it might be coming in. I have not hit any extra reps on my last two WO AMRAPs this week. Hoping pulls still are OK end of this week, but I may think about reducing or sticking with this same training weight for next meso.

At least my legs are looking pretty solid. Hamstrings finally able to pop a little, making it almost look like they exist! Past week I do feel like my physique is making some strides in terms of overall thickness, which has always been a problem for me. Just need to try and stay healthy here...

 

[Smont]

Some guys I know keep all of their gear/needles elsewhere, like work or a buddy’s house.

Seems like a massive hassle when you could just have a little locking container/chest/drawer/fire case, BUT people do use offsite storage of all manner.

Ya that's fukin crazy lol. If your a grown man and you gotta hide stuff like that, you picked the wrong partner! They don't have to love what you do. But you need someone who is accepting and is willing to learn and at least attempt to understand the risk vs rewards

 

[MrKleen73]

Ya that's fukin crazy lol. If your a grown man and you gotta hide stuff like that, you picked the wrong partner! They don't have to love what you do. But you need someone who is accepting and is willing to learn and at least attempt to understand the risk vs rewards

There should definitely be open communication unless you are willing to possibly lose your significant other over a cycle... Which is a sad state of affairs IMHO.

 

[akboom87]

Fair point.Ain't nobody got time for that!

Squat Day

Warm up routine.

RDLs:
45x10,8,6

BB Squat:

Warm ups,
45x10
95x8
135x5 - belted from here on.

Working sets, banded pullaparts prior to each set:
150x5
170x5 - sleeves from here on.
195x5 - heavy.

Belt only:
150x5
150x5
150x2 - stopped early as I felt a little something on my left side mid-back, sort of outer edge that wraps around the ribcage towards the midline of my spine.

Coming into this my right hamstring still feels overworked. Noticed it on my RDL warm ups, but that didn't seem to hamper squats. First two warm up sets felt heavy funny enough, but hit my stride at 135#. 195 felt heavy though, solid, but heavy - so no extra reps today on AMRAP top set.

Got to the end of top set, took off my knee sleeves then remembered, f*ck! Still had 3 sets left. Who thought FSL was a good idea?? I blame @slimsaw00 A lot of swear words this morning, LOL. Dissappointed I stopped early on my final set, but think this is the right move to not derail the remainder of this week.

Accessory Work:

Seated leg ext:
3 plates x 3 x 8

TRX plate raised calf raises:
2x12

Was mentally done at this point. Foam rolled & stretched. Give today a 7/10 rating.

~1 hr 20 mins, 239 cals.

Pre: 1 scoop ViceXXX, 1g ALCAR, 2 caps Pepti-Plex, 1g Choline Citrate, 1g Vit C.
Intra: 1 scoop EAA9, 1 scoop R1 Hydration, 1/4 scoop Glycoload, 1/2 scoop Cluster Dextrin (Hosstile), 5g creatine mono.

Notes
Finished up Glycoload, so will be just using CDX intra-WO moving forward for carb source likely at a full scoop.

Today was tough. Sort of had a feeling it might be coming in. I have not hit any extra reps on my last two WO AMRAPs this week. Hoping pulls still are OK end of this week, but I may think about reducing or sticking with this same training weight for next meso.

At least my legs are looking pretty solid. Hamstrings finally able to pop a little, making it almost look like they exist! Past week I do feel like my physique is making some strides in terms of overall thickness, which has always been a problem for me. Just need to try and stay healthy here...

Could you add in what your training weight for the 3 are again. If it’s not a deload I don’t think I would drop the training weight unless it’s way too high.

Not saying you can’t but you got good momentum going and have had some great sessions!

 

[Segansational]

Could you add in what your training weight for the 3 are again. If it’s not a deload I don’t think I would drop the training weight unless it’s way too high.

Not saying you can’t but you got good momentum going and have had some great sessions!

My 3s were 160, 180, 205. I do 3/5/1, so these were last week's numbers.

Next week for the 5, 3, 1 week set is programmed at 170, 195, 215.

 

[akboom87]

My 3s were 160, 180, 205. I do 3/5/1, so these were last week's numbers.

Next week for the 5, 3, 1 week set is programmed at 170, 195, 215.

Is there a setting on the app for weight increases, I feel like they were talking about this in GP or Dustin’s log. I believe it should only be 5# increases I think? Jumping 10 at least on bench seems to aggressive

 

[Segansational]

Is there a setting on the app for weight increases, I feel like they were talking about this in GP or Dustin’s log. I believe it should only be 5# increases I think? Jumping 10 at least on bench seems to aggressive

Unsure, yeah I could see that. For squats realistically for normal 5/3/1 progression the top sets are all 10# based on my %s (195 -> 205 -> 215), which seems reasonable.

I actually meant that for my next meso, I might keep the weights here (ie, repeat the same weights vs move up).

But again, depending how I feel Friday, I may not even do my 5s deadlift pulls that are programmed this week. I bent down to pick up the stand mixer just now and could feel a bit of a lower lat pull on the left side. And that's probably only 40# or so...

According to AI, most likely culprit is a QL strain on my left side. You can see where I point to in the photo and the anatomical diagram.

 

[Dustin07]

Is there a setting on the app for weight increases, I feel like they were talking about this in GP or Dustin’s log. I believe it should only be 5# increases I think? Jumping 10 at least on bench seems to aggressive

Mine is 10lbs on lower and 5lbs on upper.

I had thought about that 3/5/1 approach or even the 5/3/5/3/1 variations I've seen but I believe 5/3/1 is the right approach for me right now cause in my experience week 1 fives are the hardest. By week 2 I know I only "need" to hit a triple. And then there is week 3, my favorite week of all. I call it my fuk around week cause I'm gonna start each day true to the programing but if I feel good reach for those jokers and just really enjoy the hell out of week 3 cause I know week 4 I'm deloading.

In regards to the pain, I haven't been pain free in like 30 years so I hope it's nothing serious for you, but sometimes after a real hard squat or deadlift week I'd almost think my kidneys were exploding cause of my lifting belt and the bruises it can leave.