Slicin' and Dicin'

OHP
10 x bar
2 x 5 x 95
3 x 115

2 x 135
1 x 155, 170, 185

Push press
2 x 5 x 205

OHP
2 x 10 x 95

Seated DB press
1 x 20 x 40lb

DB laterals
1 x 20 x 30lb

DB forwards
1 x 20 x 25lb

Notes
Having missed OHP last week I could feel it this week. Not so much in strength, that wasn't an issue, just in that form felt a little out of practice.

Second set of pushpress was like butter. Found my groove by then.
 
Deads
5 x 170, 215
3 x 260

Switch grip:
1 x 300, 340, 375, 405

RDL
5 x 315 hook grip
8 x 275 DOH

Lat pulldowns
10 x 115, 169, 205

Hoist seated mid row
12 x 135, 195
(Never used this one before)



Notes
Man that's a lot of change plate changing, lol.

Just a bunch of shenanigans today. Wraps up what I think was a pretty decent deload week. Somehow now that it's getting damn cold out, golf has made a return to my life but that's good cause I need more steps in my life. So tomorrow afternoon and Saturday morning I'll be walking 5 or so miles.

Sat afternoon and Sunday will be fence building and yard work then Seahawks, food, rest and kick off cycle 7 on Monday.

 
Looks like a pretty intense deload session.
 
MrKleen73 said:
Looks like a pretty intense deload session.
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Do you think it was too much? I am still looking for balance in my deloads but volume is pretty low. Dropped BBB/BBS (10x5 or 5x10) entirely, replaced with a couple decent sets of the RDLs, then just some supplemental lat work since I have not had time to hit those accessories during normal training.

the top single was 90% of my TM (which shows at 442.5 right now).

I do wonder if my TM for pulls is too low. next week, week 1 of cycle 7, is amrap of 375 with a target of 12+ reps. that seems a bit ridonculous for pull work.

In cycle 6 I pulled 405 x 7, and 445 x 1 as a joker later in week 3. so 405 x 1 seemed like an appropriate heavy-ish rep. but I'm still trying to find that balance between not enough work, and too much effort on deloads.

my only thought at the moment is that my deload in cycle 5 was my heaviest deload yet. I 'touched' heavy"ish" weights but dropped volume a ton and week 1 of cycle 6 was one of my best week 1s. so I was hoping that touching stuff I can easily recovery from will keep me primed but also recovered for week 1 of cycle 7.

I have Fri/Sat/Sun to rest, start on monday. I will have 2 rounds of golf, in very cold weather, and some farm work. but I am used to those things anyways.
 
Here is where my TMs currently lie in the app in case anyone has thoughts on adjustments:


Right now bench and squats I think are the closest to accurate. Meaning week 1 (5s) are pretty legitimate work.



Screenshot_20261022-132047.webp
 
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Can anyone explain the difference / value proposition in spotto vs paused in a comp bottom position? I plan to incorporate one or both starting next week and I'm not fully sure how one is better than the other aside from that I could very comfortably rest 205 on my chest (lol) for like an hour but holding it in the spotto bottom position would be more work.

Maybe I answered my own question.
 
Dustin07 said:
Can anyone explain the difference / value proposition in spotto vs paused in a comp bottom position? I plan to incorporate one or both starting next week and I'm not fully sure how one is better than the other aside from that I could very comfortably rest 205 on my chest (lol) for like an hour but holding it in the spotto bottom position would be more work.

Maybe I answered my own question.
Click to expand...
Yeah it’s about holding the weight and killing all momentum and then push up. I would go with spottos. Hyde will have all the technical details when he gets here
 
Dustin07 said:
Can anyone explain the difference / value proposition in spotto vs paused in a comp bottom position? I plan to incorporate one or both starting next week and I'm not fully sure how one is better than the other aside from that I could very comfortably rest 205 on my chest (lol) for like an hour but holding it in the spotto bottom position would be more work.

Maybe I answered my own question.
Click to expand...
akboom87 said:
Yeah it’s about holding the weight and killing all momentum and then push up. I would go with spottos. Hyde will have all the technical details when he gets here
Click to expand...
Yep that’s it….with Spotos you’re stopping and controlling the bar just above the chest, and then that pause before you drive it back up. Like Akboom said you’re killing the momentum and having to control the weight with your muscles before pressing up. For me it really helps my control of the bar at the bottom, and increasing that lower to midrange pressing strength. Both have their benefits though. On my heavy joker sets that I’ve done a pause on my chest on the second rep, it helps me to get a feel for that competition bench rep. So what I have done the last two cycles is on the first two weeks after my 5/3/1 bench, I add a couple sets of 5-6 reps of moderately heavy Spotos, and on my third week I do the prescribed one rep weight on my third set of my 5/3/1 bench, and on my joker set I put my TM weight on the bar and go for 2 reps with a pause on the second. So I guess in theory that’s around 90% of my actual max. Ha, it seems to be working pretty good so far. But I know Hyde gave you some good advice on incorporating Spotos in your routine, so I would just stick with that. Honestly I’m not planning on testing my max until the end of the year, just because I’m still progressing pretty good with this tactic.
 
I don't know that it is too much, the RDL's looked a bit intense, but I don't remember your typical working weight for it. However if you did better on your last first week after deload from going heavier, but less overall volume then that works well for you. Just pay attention this time and see if you get the same result. I think in the end as long as you rest up things are going to go pretty well.
 
MrKleen73 said:
I don't know that it is too much, the RDL's looked a bit intense, but I don't remember your typical working weight for it. However if you did better on your last first week after deload from going heavier, but less overall volume then that works well for you. Just pay attention this time and see if you get the same result. I think in the end as long as you rest up things are going to go pretty well.
Click to expand...

I haven't been getting meaningful RDL work in the past 6 months tbh. Once I get through my 6 sets of pulls, then my 5x10 of BBB, I'm pretty spent and anything else I do is typically prehab focused work, maybe back extensions etc. I've had almost no extra time or energy during 531 to really isolate lats either so outside of my pulls, my lat work has been more in the warmup because I do barbell rows, rdls, power cleans, press, and curls every session before I add weight.

gonig back to Dec 4th when I pulled 485 I checked for RDL work. Looks like sets of 5 in the 275/315 range were normal.

Dustin07

Post in thread 'To Infinity.... and Beyond!'

Deads
8 x 135, 225
1 x 325, 375, 415, 455, 485 (PR)
5 x 365
8 x 315

Bb Rows (supinated)
10 x 135, 165
6 x 185
10 x 135

Tbar rows
4 sets

Superset with EZ bar curls
4 x 10 x 70


Notes
Wife's surgery is tomorrow so we are a bit distracted. House has been full of people since Thanksgiving but I wanted to sneak in and see if I could get my brain back into game mode after a few reps.

IntraWO notes:
I cant believe how fast 415 moved.
Holy crap, just hit 455 so fast like butter.

It killed me to not just reach for 500 in that last rep but I knew TAKE THE PR.

That's how good 455 felt.

Once...
  • Like

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Yep that would be much less volume. I would think you would be good to go. Apparently everything sounds heavy to me right now! That and you are so big and stronk! ;)
 
MrKleen73 said:
Yep that would be much less volume. I would think you would be good to go. Apparently everything sounds heavy to me right now! That and you are so big and stronk! ;)
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lol thats funny
my biggest goal right now is to complete cycle 7 week 1 as RX'd without fail.
7 full months of working the same programming is honestly a fair mental grind.

I've been thinking a lot how I can incorporate a fasted day somewhere in my week. unfortunatley the only day that sorta makse sense to me is Saturday, which would obviously be the hardest, unless I trained fasted one day a week. There is always the possibility of just a daily caloric deficit <GASP!>, or cardio <DOUBLE GASP!>

but either way I'm feeling like i"m in a good spot where despite being fatter, I don't feel FAT, I feel fairly well pulled together and like when I decide to commit to a cut it should go pretty well. plus I so rarely hang out over 200lbs these days that I think just cutting 10lbs would be fairly easy (?) and would make me feel good, like a bit of that instant gratification.
 
Dustin07 said:
lol thats funny
my biggest goal right now is to complete cycle 7 week 1 as RX'd without fail.
7 full months of working the same programming is honestly a fair mental grind.

I've been thinking a lot how I can incorporate a fasted day somewhere in my week. unfortunatley the only day that sorta makse sense to me is Saturday, which would obviously be the hardest, unless I trained fasted one day a week. There is always the possibility of just a daily caloric deficit <GASP!>, or cardio <DOUBLE GASP!>

but either way I'm feeling like i"m in a good spot where despite being fatter, I don't feel FAT, I feel fairly well pulled together and like when I decide to commit to a cut it should go pretty well. plus I so rarely hang out over 200lbs these days that I think just cutting 10lbs would be fairly easy (?) and would make me feel good, like a bit of that instant gratification.
Click to expand...
I would not be looking to incorporate fasts or a deficit if you are wanting to push this program further. Unless you are looking at switching gears.
 
akboom87 said:
I would not be looking to incorporate fasts or a deficit if you are wanting to push this program further. Unless you are looking at switching gears.
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I think if done well, he could but it would some wiggle room possibly moving training around on a day to allow for it. He was hitting PR's while losing 10lbs in a month doing ADF, so I think it can be done but would probably come faster without a fasting day.
Dustin07 said:
easy for you to say, your clothes still fit!
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You could always work to maintain through the winter, and gradually get leaner while growing a little bit. It really just depends on the bigger priority right now. The training goals or the mirror goals.
akboom87 said:
It’s hoodie and comfy pants season, embrace it!

Now go eat a Twinkie and a PBJ on sourdough
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Haha, or skip the sour dough and just put the PB on the twinkie!
 
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