Wasme's recomp journey....

wasme said:
Going to give it my best... I was thinking 270.. but might as well push for 275... as it is the last week next week. Then I will do something lighter for 4-6 weeks and then I might restart this because I really enjoyed it.
Click to expand...
Since you are enjoying it and still making progress why not just deload for a week and keep going. No reason to change something while it is still working well for you.
wasme said:
7/19/2017 Chest

255 again today...and again a little improvement but 1 rep off moving forward...

Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x5
185x5
235x5
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x2


---255 again next week...
Click to expand...
Nice work, only one 2 this time!!!

kenpoengineer said:
Really take inspiration from your lifting ethic! Beastman.
Click to expand...
No doubt that goes for you as well Sir!
 
MrKleen73 said:
Since you are enjoying it and still making progress why not just deload for a week and keep going. No reason to change something while it is still working well for you.
Click to expand...

I was think that... what do you recommend... just a week of light pump work?
 
7/21/2017 Deads with Hex/Trap Bar

4km walk at lunch

Pretty happy to report I hit all 10 sets @ 365. Felt really great... first few sets the bar flew for me.

Deadlifts
155x5
205x5
255x3
295x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3
365x3

- 375 next week, the last week of the program.
 
7/22/2017 Back and Bicep Secondary

Started the day with a 4.5km run... then on to my workout...


Straight Arm Pulldowns
100x12
100x12
100x12

Wide Pull Up (Band assisted)
12
12
9

Lat Pulldowns Wide Grip
160x12
160x12
160x10

Chest Supported 2 Arm DB Row (on incline bench)
80x10
80x10
80x9



Low Cable Row
140x12
140x12
140x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x10
90x8


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10
 
Just cut the sets by half and lift about 60% of working weights. Same exercises that way you don't lose any neurological efficiency on the movements. If changing exercises do it after the deload. No need to create stress of new training during the recovery period. Let those adaptations take place in the new training cycle.
 
MrKleen73 said:
Just cut the sets by half and lift about 60% of working weights. Same exercises that way you don't lose any neurological efficiency on the movements. If changing exercises do it after the deload. No need to create stress of new training during the recovery period. Let those adaptations take place in the new training cycle.
Click to expand...

Thanks brother... very much appreciated!
 
7/24/2017 LEGS (yesterday)

Early start today... 4km run to get loosened up... then to the basement for squats..

BWx10
BWx10
135x5
185x5
225x3
275x3
275x3
275x2
275x3
275x3
275x3
275x3
275x2
275x2
275x2

Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20
 
7/25/2017 Leg Assistance Day

4km run then down to do legs..

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
35x12
35x12
35x12

Stiff Legged Deads
120x12
120x12
120x12


Legs are pretty sore today
 
7/26/2017 Chest

255 again today...and identical result to last week. Sh*t! Was really hoping to beat 255 on this final week... I'll get it next round!

Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x5
185x5
235x5
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x2
 
What's the temp up there this time of year.?
 
7/28/2017 Deads with Hex/Trap Bar (yesterday)

4km walk at lunch

What a great way to end this 12 week workout (one left), hit 375 for all 10 sets. The last couple were gruelling but i got through them.

Deadlifts
155x5
205x5
255x3
325x3
375x3
375x3
375x3
375x3
375x3
375x3
375x3
375x3
375x3
375x3
 
7/29/2017 Back and Bicep Secondary

Started the day with a 4.5km run... then on to my workout...


Straight Arm Pulldowns
100x12
100x12
100x12

Wide Pull Up (Band assisted)
12
12
10

Lat Pulldowns Wide Grip
160x12
160x12
160x9

Chest Supported 2 Arm DB Row (on incline bench)
80x10
80x10
80x10



Low Cable Row
140x12
140x12
140x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x10
90x9


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10


...now onto a 2-3 week deload. Gauge it on how my body feels. Then I will jump back onto this for another 12 weeks.
 
Excellent ending indeed. Those deads look taxing
 
wasme said:
7/29/2017 Back and Bicep Secondary

Started the day with a 4.5km run... then on to my workout...


Straight Arm Pulldowns
100x12
100x12
100x12

Wide Pull Up (Band assisted)
12
12
10

Lat Pulldowns Wide Grip
160x12
160x12
160x9

Chest Supported 2 Arm DB Row (on incline bench)
80x10
80x10
80x10



Low Cable Row
140x12
140x12
140x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x10
90x9


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10


...now onto a 2-3 week deload. Gauge it on how my body feels. Then I will jump back onto this for another 12 weeks.
Click to expand...

Unless just broken down I would keep the deload to no more than 2 weeks. I imagine if you are feeling pretty good that a week should do it.
 
MrKleen73 said:
Unless just broken down I would keep the deload to no more than 2 weeks. I imagine if you are feeling pretty good that a week should do it.
Click to expand...

Work yesterday with lower back pain... after my day off... i think i slept weird.. did start my deload but probably should have waited.. feels better tonight though
 
7/31/2017 Legs - Deload Week 1

Actually woke with a bit of a tender back, so glad to be hitting a delaod for 2 weeks before starting this 12 week program up again.


BWx10
BWx10
135x5
135x5
135x5
135x5
135x5
135x5
135x5
135x5

Standing Calf Raises
135x20
135x20
135x20
135x20
135x20

Crunches
20
20
20
20
20
 
8/1/2017 Leg Assistance Day - Deload Week 1

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
315x12
315x12
315x12



Leg Extensions superset Leg Curls
80x12 / 80x12
80x12 / 80x12
80x12 / 80x12

Lunges (DB in hands, weight is per db)
BWx12
BWx12
BWx12

Stiff Legged Deads
100x12
100x12
100x12
 
Nice, how did those workouts feel. I bet you felt pretty good at the end.
 
MrKleen73 said:
Nice, how did those workouts feel. I bet you felt pretty good at the end.
Click to expand...

Going to post up the last four workouts shortly... been quick. They are quick sessions and get a great pump from them. Lower back has been giving me grief this last week. I am wondering if maybe that last dead lift session (375) hit it a little hard. But another week and i'll be good to go!

Hyde said:
Awesome work completing this 3 month protocol. Your strength went up a lot
Click to expand...

Thanks Hyde... it was nice to get through one without injury!
 
8/2/2017 Chest - Deload

Kept these added a couple of reps to the sets, but went much lighter..

Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
 
8/3/2017 Chest Accessory (Shoulders, Triceps, Chest) - Deload

4km run before workout


Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
95x12
95x12



DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
60x12
60x12
60x12


Swiss Bar Bench Press
145x12
145x12
145x12



Close Grip Bench
135x12
135x12
135x12




Rope Pushdowns
90x12
90x12
90x12

Vbar Pushdowns
90x10
90x10
90x10


DB Standing Calf Raises
70x25
70x25
70x25
70x25

Ab wheel
10
10
10
10
 
8/4/2017 Deads with Hex/Trap Bar DELOAD

4km walk prior to lift


Deadlifts
155x5
205x5
205x5
205x5
205x5
205x5
205x5
205x5
205x5
205x5
 
8/5/2017 Back and Bicep Secondary Deload

Started the day with a 4.5km run... then on to my workout...


Straight Arm Pulldowns
90x12
90x12
90x12

Wide Pull Up (Band assisted)
8
8
8

Lat Pulldowns Wide Grip
120x12
120x12
120x12

Chest Supported 2 Arm DB Row (on incline bench)
60x10
60x10
60x10



Low Cable Row
100x12
100x12
100x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
80x12
80x12
80x12



Hammer Curls (both arms same time)
25x12
25x12
25x12

Reverse Curls
70x10
70x10
70x10
 
Hyde said:
Awesome work completing this 3 month protocol. Your strength went up a lot
Click to expand...

It was fun to watch him progress throughout wasn't it!
 
8/7/2017 Legs - Deload Week 2

Got out for a 4km run before this workout. Lower back is really giving me some grief, going with active recovery for it though!


BWx10
BWx10
135x5
155x5
175x3
175x3
175x3
175x3
175x3
175x3



Standing Calf Raises
135x20
135x20
135x20
135x20
135x20

Crunches
20
20
20
20
20
 
Hate to see my brother still having them back issues. Yet you still stay strong and push through so as always much respect. I just spent 4 days without work bro lol due to some **** called dysenteria basically food poisoning from hell!!!!!!!!!!!!.
 
wasme said:
Thanks Chris that means alot. I am sure the next round wont have the same progression factor, as I did seem to hit some walls, but will strive forward!
Click to expand...

Well, the good thing with that workout is that the progress is very easy to see as it happens. You never really had a stagnant week other than the last bench. I would say you made great progress throughout. Remember the closer to your potential you get the harder the gains. However your potential is going to increase during your deload so you can work back up to that newer level. I read somewhere that adding 1 rep to a set done between 70-80& 1RM set is pretty close to adding 5lbs to a lift. So if you consider it like that then you were making nice progress at least adding 1 rep to each workout for the most part.

Either way the program seemed to suit you and you spent less time in pain or it seemed that way to me.
 
packers6211 said:
Hate to see my brother still having them back issues. Yet you still stay strong and push through so as always much respect. I just spent 4 days without work bro lol due to some **** called dysenteria basically food poisoning from hell!!!!!!!!!!!!.
Click to expand...

An effective yet unwanted weight loss strategy! ;)
 
packers6211 said:
Hate to see my brother still having them back issues. Yet you still stay strong and push through so as always much respect. I just spent 4 days without work bro lol due to some **** called dysenteria basically food poisoning from hell!!!!!!!!!!!!.
Click to expand...

Thanks man. Didnt push through the last few days... decided to just 'walk it off' and no weights.. Hopeyou are feeling better
 
MrKleen73 said:
Well, the good thing with that workout is that the progress is very easy to see as it happens. You never really had a stagnant week other than the last bench. I would say you made great progress throughout. Remember the closer to your potential you get the harder the gains. However your potential is going to increase during your deload so you can work back up to that newer level. I read somewhere that adding 1 rep to a set done between 70-80& 1RM set is pretty close to adding 5lbs to a lift. So if you consider it like that then you were making nice progress at least adding 1 rep to each workout for the most part.

Either way the program seemed to suit you and you spent less time in pain or it seemed that way to me.
Click to expand...

I do agree with you there.. the back pain started right at the end.. almost the last day it hit...

I am eager to get back at it, just think i will need to take the rest of this week off and come back with deload weights monday.. and start week 1 in 9 days... thanks as always for the support Chris.
 
8/9/2017 Chest - Deload

Wednesdays workout... which was the last one i have done besides some cardio.

Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
 
wasme said:
I do agree with you there.. the back pain started right at the end.. almost the last day it hit...

I am eager to get back at it, just think i will need to take the rest of this week off and come back with deload weights monday.. and start week 1 in 9 days... thanks as always for the support Chris.
Click to expand...
Always Brother!!!
wasme said:
8/9/2017 Chest - Deload

Wednesdays workout... which was the last one i have done besides some cardio.

Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
Click to expand...
This just looks like it probably felt really good. Some nice blood flow, a little CNS stimulation and out before getting tired.
 
MrKleen73 said:
Always Brother!!!

This just looks like it probably felt really good. Some nice blood flow, a little CNS stimulation and out before getting tired.
Click to expand...

Thanks again Chris.

Sorry for my lack of updates.. life has been very busy... going to post them all up though now for the week.. back is feeling better thankfully!
 
8/15/2017 Legs - Deload Week 3

Back finally feeling better... got out this morning for a 4km run, then to the basement to get some squats in.. no issues. Hoping this is my last deload week. Week 1 and 2 of the program will be ramping back up to where i was at on week 12.


BWx10
BWx10
135x5
135x5
185x3
185x3
185x3
185x3
185x3
185x3

Standing Calf Raises
135x20
135x20
135x20
135x20
135x20

Crunches
20
20
20
20
20
 
8/15/2017 Leg Assistance Day - Deload Week 1

Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
315x12
315x12
315x12



Leg Extensions superset Leg Curls
80x12 / 80x12
80x12 / 80x12
80x12 / 80x12

Lunges (DB in hands, weight is per db)
BWx12
BWx12
BWx12

Stiff Legged Deads
- skipped these as they are hard on my back, and didnt want to mess with progress.
 
8/16/2017 Chest - Deload

4km run to start this one...

Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5
185x5

Standing Calf Raises
135x20
135x20
135x20
135x20
135x20

Crunches
20
20
20
20
20
 
8/17/2017 Chest Accessory (Shoulders, Triceps, Chest) - Deload (YESTERDAY)

Busy day yesterday got my workout in but no time for an update - had to take my daughter to the surgeon for her follow up knee appointment. ACL/MCL/MMT was all repaired 14 months ago, but she has some pain and will go for a MRI as he feels there is likely cartilage and she might need a knee scrape... fun. She is not impressed.


4km run before workout


Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
95x12
95x12



DB Lateral Raises
15x10
15x10
15x10


DB Shrugs
60x12
60x12
60x12


Swiss Bar Bench Press
145x12
145x12
145x12



Close Grip Bench
135x12
135x12
135x12




Rope Pushdowns
90x12
90x12
90x12

Vbar Pushdowns
90x10
90x10
90x10


DB Standing Calf Raises
70x25
70x25
70x25
70x25

Ab wheel
10
10
10
10
 
8/18/2017 Deads with Hex/Trap Bar DELOAD

4km walk prior to lift


Deadlifts
155x5
205x5
205x5
205x5
205x5
205x5
205x5
205x5
205x5
205x5
 
I bet you are feeling pretty good right about now!
 
MrKleen73 said:
I bet you are feeling pretty good right about now!
Click to expand...

I am! Also noticed during this deload, that on the secondary days the lighter weight was almost more effective. I felt far more of a pump and even soreness the next day.. So on the secondary days i might play with a mi40 tempo and keep the weights lower. What do you think?
 
8/19/2017 Back and Bicep Secondary Deload - Yesterday

Started the day with a 4km run.. then my last deload workout...


Straight Arm Pulldowns
90x12
90x12
90x12

Wide Pull Up (Band assisted)
10
10
10

Lat Pulldowns Wide Grip
120x12
120x12
120x12

Chest Supported 2 Arm DB Row (on incline bench)
60x10
60x10
60x10



Low Cable Row
100x12
100x12
100x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
80x12
80x12
80x12



Hammer Curls (both arms same time)
25x12
25x12
25x12

Reverse Curls
70x10
70x10
70x10
 
wasme said:
I am! Also noticed during this deload, that on the secondary days the lighter weight was almost more effective. I felt far more of a pump and even soreness the next day.. So on the secondary days i might play with a mi40 tempo and keep the weights lower. What do you think?
Click to expand...

Personally that would be the wrong direction to go during the deload. Slow controlled contractions take a toll on the CNS as well. Just go with explosive lifts and controlled negatives. It will give you the most CNS recovery.
 
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