Demigod before 35 (Aldebaran)

Training Training Logs
861

From a program! I’ll do his courses when I can afford them ahah. But really you could use other techniques as well:

• Eccentric: accentued eccentric (you use more weight on the eccentric, remove some weight then do the concentric, and keep going for reps), reverse-band, whichever tempo variation you like…

• Isometric: rack holds/walkouts before the set, overcoming isometrics, functional isometrics, iso-holds before or after the sets, one pause of 2-10 secs at weak point…

• Concentric: drop-sets, partials, cheated reps, rest-pause, clusters, Seth sets, double contraction reps, myo-reps, and a million other techniques… to which you can add plyometric techniques

There’s an article on his website with an exhaustive list of many different techniques for each, “Back to my roots - train all contraction types”

862

Ah, it was a long time since I read that article. Don’t recall ever reading about Seth sets before though. What’s that? Quick googling didn’t give me anything.

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863

Ahah something Seth Feroce do and was coined after him recently, just some kind of intensity technique/drop set: you do one set, then drop the weight in half, and do DOUBLE the reps.

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864

You’re looking at it all wrong, what if you make is 200, 300, 400, 500 !??

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865

And if we’re talking in kgs, then we can’t have a badass, arbitrary weight as a goal.

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866

Conjugate - Bodybuilding - Day 24 - 31/08

During the ramping there 3 sets of front squat rack and hold isometrics. tried this once again but I never really got much out of isometrics as an activation. My knees never didn’t really like them either.

Anyway, was really fatigued, after of course sunday, which was like hell, the day where I was the most tired in my life ahah

So I knew performance would suffer. Achy joints, bar annoying on my shoulders. I didn’t try 130 and was right. I stopped during concentric for a good 2 secs justin the hole. Really all out rep. Upper back was starting to fail a bit (not as much as 2 weeks ago). Whereas last week it was strong. Meh that’s okay. Not the perfomance I was hoping for, but that’s on me for having zero recovery.

Went heavier with the rest. Zerchers were RPE 9-10 ahah. Back extensions were really all-out and burning like hell. Curously, I felt it all in my right hammy, not the left one…

Then went with less reps on the cleans and focused on quality reps.

Today I ran with some friends, it was nice. Tomorrow I won’t try isometrics during the ramping up and we’ll see how it goes.

867

Conjugate Bodybuilding - Day 25 - 02/09

So, that’s why you read your log. Though that the first week I had done 3 x 115, but no it was 110. Thus that’s how I failed on week 2 so hard! Week 1 must have been a good day, these last 2 not so much (not surprising considering the amount of sleep).
After the session had some headache that lasted until I finally managed to fall asleep. Genral fatigue from these last few weeks with the lack of sleep.

Also, I’m too greedy when it comes to do a XRM. 80% of the time I want to do a PR.

That day I should probably just have stopped at 1 x 110. 115 was not of great form, I lost stability and all. It was RPE 11 and the spotter had to touch it slightly after the upper-mid range. So yeah it doesn’t count! Now I’ll try to just keep in my mind to try and go “to a heavy double” for instance, not like if I was on the platform.

Then, low volume, low efort session. Raises were done ultra strict so I like it. Starting to have a crazy lot of veins on my forearms. But still ate shit today. Today gonna do some grocery shopping, and I’m on holydays for 2 weeks, so I’ll clean this shit.

Didn’t found the time to post it but here’s a pic froma few days ago:

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20200828_2050173024×4032 3.67 MB

The scale at the gym has me at 16,9% bodyfat. So I have more work to do!

@masfonos have you done CT’s developmental olympic cycle? Here are the o-lift complexes for mass from the freaking 58 pages program he sent me yesterday (some of these I had seen on his instagram):

• Snatch-grip RDL 4 x 5 : reps 1-3 done with 5 secs eccentric, reps 4-5 done explosively and finishing in a snatch high pull
• 5 muscle snatches from the hang + 5 snatch presses + 5 snatch high pulls
• 5 snatch high pulls from the floor + max snatch low pulls + max snatch grip RDL

Then he uses more classical mechanical drop sets like:
• 8 BTN press + max military press + max push press
• 10 EZ bar lying triceps extensions + 10 EZ bar pullover + 10 EZ bar close grip press

In his other oly program you could find stuff like:
• 5 muscle snatch + 3 BTN snatch press + 5 overhead squat (Zack telander is doing pretty much this in his actual program blending olifts and hypertrophy)
• 3 Push-press + 3 Jerk
• 3 Snatch press in squat + 5 Standing BTN press + 5 Muscle snatch
• 1 Clean + 2 Paused front squat + 2 front squat + 2 Paused jerks
• 1 Clean + 1 Pause front squat + 1 Slow eccentric front squat + 1 Front squat

For some of these adding a few reps (like 2 + 2 + 2 + 2 on the last one) should be great for hypertrophy. If you’re advanced, you can keep these rep ranges as they are

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868

How much do you find you have to reduce load on slow eccentrics and isometrics? I went for 70% and 65% of my 1RM on eccentric and isometric day, respectively which came out perfectly for the squat, is way too light for the bench, and a tad light for the deadlift to get into my target RPEs. I’ll adjust my weight next week of course I just used math to get a starting point.

869

I don’t know, I check the program I did this winter (5x full body with a progression on eccentric, isometrics, then concentric) and I was doing my squat apparently 6 reps with 100 kgs with really good form, and I guess normal reps with good form I would do 120 kgs? So yeah in the ballpark of 70-80 of what I typically use.

But like you say, it depends upon the lift and our weakness. I don’t care much about % for me now, because of my propension to go too hard when testing, so I use lower % anyway. I shoot for a RPE

870

Ain’t no way you’re 16% buddy…you’d be sitting somewhere between 10 and 12 for fucking sure

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871

Naah more than that, I hold the most of it on my lower body!

10-12% is the perfect end goal for me

872

I just use percentages as a first stab and adjust from there. It was just odd how immensely wrong the bench was.

I share that propensity. TMs make good sense because of this.

I agree with @kleinhound. I’ve noticed this with you in the past in that I think you overestimate how fat you are and underestimate how lean you are by a substantial amount.

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873

Perhaps? I’ll diet a bit and see how it goes, if performance drops significantly then yeah

874

Have you ever tried surplus 6-8 weeks followed by two weeks 30% calorie reduction from maintenance? Build/Burn.

875

I’ve been in a surplus or so for the whole of june and july at least ahah

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876

You’ve managed to stay lean!

877

Yet I gained 4-5 kgs ahah and I’ve been down 1-2 this month

878

Well, glycogen stores, water retention (as a consequence of holding more glycogen), additional bowel content, … certainly counts for some of that (in both directions).

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879

Brah hook me up with some of dat tren

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880

If I were to take roids it wouldn’t be that one ahahah

@Voxel I’ve been thinking, I think I really underestimated my maintenance calories. yesterday I ate 5000+. Granted it was not a usual day, but I have been quite a lot of these these last 3 months. No wonder I lose fat fast and easily when I use my typical leaning down diet of 2500-2800