Okay, so this felt “very easy” lol because in Thib’s program after the layer I would do 3 o-lifts variation ahahah. I wanted to try back low bar so the ramping up was done in low bar. Last set felt very solid, but I think i’ll stick with high bars for various reasons. I feel the bar is more unstable unless I get my grip closer, which after a few weeks hurt my shoudlers/elbows. I also feel the weight shifts forward more easily, and that even with maximal effort the form is still good on high bar. So I did the rest on high bar.
3 x 5 and 5-4-3-2-1 were “easy”, I’ll increase the weight next time by 2,5kgs (I wanted, and I could jump by 5kgs, but I want to try the slower and steady route).
After doing slow eccentrics for a year I feel like I can grind like I never could, so I chose the speed work. These and the 5-4-3-2-1 felt nice. It’s good sometimes to do stuff were you feel you have perfect form, and I could accelerate the weight nicely through my sticking point.
Going back to Athlete Lean Athlete Strong very slightly modified for a little month before finishing the year and starting on mass. I’m finally eliminating shitty food little by little and keeping on. In 2 weeks I’ll be in Hungary for a week, and knowing with who I’ll be, it will imply viking quantities of alcohol and food, so a little elaning out won’t hurt.
A. Box Jumps 3 x 5
B. Trap-bar deadlift 4 x 6 at 150kgs
C1. Squat 3 x 8 at 100kgs
C2. Box jumps 3 x 10
D. Unilateral leg curls 3 x 15
E. Trap-bar carry 3 x 1 min with 1 min rest
I never really liked this session, but today it felt way better on my body than the last 2 times. Did the deadlifts beltless and really focusing on bracing. My lower felt nothing afterwards so I think I’m on the right direction. I’m going to stay on the lighter side on deadlifts and really focus on abs and bracing. Did some bracing/abs exercises with the box jumps to activate them.
I think really what I hate the most is the squats with the box jumps. Maybe it’s because of both combined, or just box jumps, or doing Trap-bar deadlift before, or using my Chukcs here? But this aprticular session was never good for my knees, especially my left one. Maybe it’s because of the surgeries and the lack of meniscus etc and the box jumps are messing me. So on the squats my legs wanted to cave in like hell. But form was still good, and I used more weight than the previous times so I know I have progressed. Also it was high bar and not low. Anywaaay my legs didn’t liked that much this workout but still better than usual.
The carries were deceptive, I only used 100kgs but with 1min work and 1 min rest damn! My traps and whole upper back were on FIRE good!
C. Muscle snatch + Power snatch + Behind the neck snatch press + Plyo push up 3 x 5 + 3 + 5 + 5
D. Overhead carry 3 x 60secs with 60secs rest with 20kgs kettlebells
E. Rowing ergometer 2 x 500m
Nothing much to say, good session here. Didn’t went too crazy on the cardio appart from the carries. I know I can overdo it very quickly and go too hard on the intensity. But the snatch complex still owned me
27/11
A. Jogging 15 min
B. 4 x 30m sprints
C. 2 x 200m sprints
D. Jogging 5 min
Had not run in ages lol and I had the bad idea to do it in Chucks and on the road so my knees and lower back the day after didn’t really appreciate. Ran with a girl, but I owned her actually. My cardio really isn’t that bad
So I wanted to go bodybuilding for once, so I grabbed one of Meadows program for Black friday, one he recommended for me. I had great sensations trying his methodology using a T-nation article years ago, and now, more mature I believe I could really gain some muscle, aided with for once proper nutrition.
It is a pull/push/legs twice a week. Because of my schedule (and it’s recommanded) I have to drop one workout. I was thinking pull or legs. I just come out of 3 months of o-lifts program, two of which with zero chest exercies so I’m not dropping push lol. here are current pictures from 10 min ago. I have a good deal of fat to lose, and YES, it is not proper lightning but I’m not going to my mom and ask her to take pics of me in neutral light. What do you think? @Frank_C@dagill2@The_Mighty_Stu@queen_cobra
Here are my actual measurements, cold, as a “fatty”:
I think you do “being a fatty” differently than me, you’re looking pretty good man.
In all seriousness though, while I’m flattered for the tag, I’m far from the person to ask about bodybuilding or physique goals. My only input is that it worries me when I see people using the phrases “add some serious muscle” and “a lot of fat to lose” in the same sentence. It feels like confused goals to me.
You look really good, may be some kind of skinny fat, which is not so bad- you can cut the fats easy everytime you want. I like your upper body, triceps and your back is great- wide and well-defined.
I think you need more work on your legs- especially hamstrings and glutes. I see well developed quads and underdeveloped hamstrings. It’s really strange because O- lifts extremely engage the hamstrings. May be you need some specific bodybuilding training program like this one. I think you’re right to drop the pull workouts, these pecs need some boost. Go ahead :).
Thanks! Well I used to be really fat, I can gain or lose it fast indeed.
About my legs, yes you’re right. When I started lifting I was a football lineman. Maybe it’s because of that or my build, but my pulling muscles were always my forte. After that and the knees surgeries I was always complexed by my legs, still am, as a taller guy, you easily look slender. So I spent years gaining back mobility, strength and size in my legs, focusing on my quads. So much that my hamstrings are now behind. But it’s the first time someone says I lack glutes. Trust me, it might be the pics, but I have a big ass ass!
@burien_top_team indeed! And I had very good feelings with his “mountain dog for intermediates”. Love the guy. From the looks of it I’m gonna love the program. Looks really brutal
Sure, I asked about that specific schedule. Apparently the program is super hard and he expects most people to only do 5 days unless you are a psycho with elite recovery. So to drop one of the pump days, our stronger part or something we don’t enjoy
Looks like you’ve got a decent base. Hitting most bodyparts twice a week should be fine for most people assuming your sleep or nutrition isn’t a mess. While most current methodologies would push for a larger split, I’d say you’re gonna do just fine so long as your 3 day split isn’t an absolute minimum or movements or volume for each muscle group you’re targeting. You can specialize further down the road IMO.
Thank you for your time. Sleep is now dialed in with 8-10h 5 days per week. Nutrition was horrible but I’m on the right track and have more money. Volume is around 8-10 sets to failure for the big bodyparts so 16-20 per week. Decided I’ll skip the leg pump workout for these 6 weeks. It won’t kill me. I don’t have a proper leg press or hack squat anyway and some movements work them a bit (rack pulls, back extensions, good mornings, + a bit of running on saturday)
I feel like when going with RPE or percentage I’ll always go very slightly on the scale with upper body movements. Maybe it’s ego, or the fact that they are less taxing, or since I’m not as strong the jumps in weights are bigger. But I felt, last time that 100 x5 + 95 x 5 x 4 was too hard. Last rep was really hard. On the trap bar DL I did 5 x 5 at 160 at the weight flew up but I felt as I’ve worked hard enough.
My friebd come up as Santa so we did some deadlifting. Did 140, 160, 180kgs. Had not conventional in months but really it felt good. I didn’t try heavier but 180 was really smooth, no rounding, a little bit slow at start but really better leg drive. So I’ve improved.
But god I splurged food again today. Gonna do a giant session before I go to Hungary
I’m here! It has been a hectic month with 2 weeks without training. Diet at the bottom. But I’ve made a priority of it now. No excuses. I have the money, I have aproximately the plan. I wanted to write yesterday but I got issues with th car and wasn’t at home afterwards and I don’t like to write this much on the phone.
Foir lifting I’m doing right now The Fastest Way… while cutting for around 3 weeks, a week of deload probably, then attacking the Meadows program “Colossus” while increasing calories.
Monday
A1. Machine rows 3 x 6 with 72 kgs
A2. Cable low rows 3 x 12 with 50 kgs
A3. Reverse flies 3 x 25 with 4 kgs dumbbells
B. Bench press 4 x 5 with 90 kgs
C. Squat 3 x 8 with 5 secs eccentric with 80, 70, 70 kgs
D. Romanian Deadlift 3 x 8 with 5 secs eccentric with 80 kgs
Going back to the gym was brutal! The back giant sets felt really good though, and I really felt my rear delts for once. Maybe it’s because of all the carrying at work and also some indoor climbing I did. But the legs oh boy… After the first set my quads were already hard, gorged with blood. Same for the RDL, I usualy go way heavier but I just tried to feel my hamstring as much as I could. The difficulty here is finding a weight not too heavy so that you still have 2-3 RIR but with the volume, the excess fatigue I accumulated these previous days, the days off gym and horrible diet well it wasn’t easy lol. Also I also want to go heavier on the upper body movements, but it’s probably because they are less tiring. I’ll just use 85 on the bench next time and keep a stellar form
A1. Dumbbell bench press 3 x 8 with 5 secs eccentric with 25 kgs dumbbells
A2. Machine flies 3 x 12 with 2 secs contraction with 60 kgs
B1. Incline Dumbbell bench press 2 x 8 with 5 secs eccentric with 20 kgs dumbbells
B2. Incline dumbbell flies Arnold style 2 x 12 with 2 secs stretch with 7 kgs dumbbells
C1. Dumbbell shoulder press 3 x 8 with 5 secs eccentric with 17,5 kgs dumbbells
C2. Lateral raises 3 x 12 without losing tension with 8 kgs dumbbells
D1. Dumbbell skull crushers 3 x 8 with 5 secs eccentric with 10 kgs dumbbells
D2. Cable V push downs 3 x 8 with 2 secs contraction with 50 kgs
D3. Middle range cable pushdonws 3 x 8 with 20 kgs
I lowered a little bit the volume and tried not to go too hard but it still was ahahah. I’ll use the same weight next time or slightly lower for bench and press, the rest was good! My chest was on fire. My legs are still super sore even though I only did 3 sets with puny weight ahahah
