You’ve added so much quality muscle mate, good job
Exactly! I saw my mate taking a pic under this and it was craey so I had to try. Having veins on my midtraps. This motivates me to go the extra miles and lose these 3 kilos I’ve been talking about for a while
Thanks but this is most likely good lightning, if you compare from my shoot 1 and a half year ago, not much actually, most of what I gained is my legs!
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Good job on the murph now you just need to do 29 more like @kleinhound.
Looking jacked in that pic mate.
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Nope thank youuuuu ahahah
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Awesome work brother! Hell of a workout
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Looking unreal dude.
Now I feel I have to try some Murph variation.
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It’s the goon light! But yeah this is motivating despite everything
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Been thinking and reflecting about why I’ve been making more progress this year
• Feeling good mentally finally (anima sana in corpore sano…)
• Striking a balance between the gym life and the regular life (doing program as they are… Not sweating myself if I’m feeling super good and want to add a beach workout. Used to be I would ask CT or whatever about every tiny detail of a program or exercise ahahah…) → less general stress and all, see point 1
• Not focusing on having a perfect balance in the gym and hitting every angle and athletic quality at the same time
• Doing more cardio → healthier and better recovery
• Better experience and mind-muscle connexion → using exercises for their indented purpose, not my ego
I still feel I can improve. yesterday’s was tough mentally, very long session. The last run was super hard, my lower back was on fire, I would even walk sometimes for 5 secs to recover. My mates finished 5-10 mins before me (no vest thouuugh!) so they went and ran with me for the last lap (super nice!), they were talking and I was responding, out of breath. They said “if you can speak you’re not working hard enough” so I said ok, stopped talking, focused on my breathing and started accelerating until I was almost at full sprint, and they couldn’t keep up with me and were like WTF? til the end!
So yeah, I can push myself harder when I’m in a group. I want to train ahrder. I think I’ll start seeking a training partner when gyms open lol
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I think it’s quite telling how much work you’ve been able to do everyday. While dieting no less. Makes it seem as if the idea of overtraining isn’t as much a mechanism of what’s done in the weight room entirely but the context matters a ton. If life has you down, blasting full speed physically might be ill-advised. But you seem to be in a good place and can thus take the training stress and turn it into adaptation.
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Read this before going to work and thought “naaah I’m looking at your logs guys we are doing the same” but actually felt super tired tonight.
Dieting… For the th last 2-3 weeks I’m saying I’m dieting there hasn’t been a single day without at least a cheat… So Yeah I’m not gaining weight but I don’t like the idea of stagnating. Never getting lean, never getting bigger.
Totally. Sure I work a lot, I have homework, but appart from sometimes financial stress (and the fear of dying alone lol?) I have little stress in my life, and no wife or kids. So I have more leeway. Plus yeah, sometimes I have very big days of training, but I have equal a rest. I can go to sleep early, etc
So tired tonight, on the nerves, and the smell of delicious food that will be going to waste anyway… I didn’t resist and took some home… behold my 1000 calories salad
Maybe the reason you’ve managed is your cheat meals 
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10/12
“Severin”
50 strict pull-ups
100 hand-release push-ups
5 km run
time 43:06
Yeaaah maybe I should have done something a bit easier today. Sore AF everywhere, especially on my quads (my mates reported terrible leg DOMS as well, which suprised me!) and this time I was alone. It was 3°C, and the night was almost on me. The bar were still all watery from the rain. After 30 pull-ups my hands were burned from the cold. Did some supinated, but it was bugging my left elbow again… Did the 50 in less than 8 minutes which I’m quite happy about it.
Running in the forest was tough, it was pitch black, and my little phone lamp wasn’t lighting much so I was fearing I would fuck an ankle. I lost my way a few times so I circled back on the correct way ahahah
But it was fun! I was feeling so alive!
Approximately 24’ for the 5 km, not amazing, but too horrible considering the circumstances
Right now I still have a bit of a headache which has persisted from waking up. But I really wanted to work out outside after spending all day in front of a computer. Famished, and a bit tired, maybe I did train too hard these last two sessions? I really hope that tomorrow I’ll clean and jerk 100 kgs again, and probably more!
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24 min 5k? Yeah, not too bad I guess.
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A bit less than 24 actually. yeah I meant not too bad considering everything. But I don’t know why or how but I consistently make typos or forget words or T-nation. This irks me greatly, I hate typos.
11/12 - a bit of everything
A. One hour of clean and jerk, then snatch practice
B. Bench press clusters 2 x 5 with 100 kgs, 2 x 5 with 105 kgs
C. Deadlift 1 x 3 with 180 kgs
Finally, a gym! First some oly work, felt quite fatigued during the clean and jerk. I’m guessing running in the freezing forest at night might have raised le cortisol (+ the Murph lol). Then some snatch, good, because it had been a least three weeks since last time. Tried to do it like last time, meaning a high pull then going under. Went up to 70 kgs with lots of confidence and extra room (doens’t mean this is super easy though. At around 80-90 is when it becomes hard to push through the quads only with hips low). Not super fast or powerful but I’m getting used to the technique and balance. Bar path is good. We can clearly see I put little speed in the second and third pulls. Next time this is what I’ll try to do, and I’m pretty sure weights will fly (especially without fatigue.)
Then some bench cluster. I didn’t know what to practice, because my whole body was aching, especially quads, forearms and biceps. Felt good despite sometime some hazardous liftoffs lol
Wanted to lift heavy because I had no gym (this is stupid…) and was seeing people doing heavy deads so I warmed-up hastily and did a triple at 180 after 2 hours of work
Tried to be less rushy and brace more (tried the Swede Burns clue of pushing through the bar with tris, but didn’t know if it was really helpful). But I’m not satisfied at all, some back rounding, so it was not good in my book.
Lol I’m a giant next to my mates
I really miss having a gym and a program. What I need is lots of squats and dead volume with lower weight and RPE, probably some paused work and all, to get better bracing and technique. I want to progress, but I can’t periodize and just do random stuff. Newt week will be the holydays so no gyms for 2 weeks, and then we might have even less gym time at school (if any in strength/BB…) because of the COVID restrictions…
Not sure if w’ll be able to finally do our internships in late january. If we can’t because gyms are still closed, then we will be in forced holydays and it will report the end date of the study, degree etc
Getting bored of the lockdown. At home I’m lonely and only study or play some ps4. Partaged between the idea of braving the curfew tonight and go see some friends. But at the same time I can’t afford the fine (I’ve payed school, I now have 78€ left in savings and am 4000€ in debt lol) and I feel like I want to progress, and could use the sleep etc. But at the same time, can I progress by doing random shit some random days if I can?
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Bored and no money and dept… I am piss poor as well, but you can not be bored and have no money. Quite sure there is some work at least in super markets for part time.
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Oh yeah I wasn’t very clear here. Sometimes I ramble and when I write I put what’s on my mind, and forget sometimes other people are not in my head. I usually think/do about several things at the same time.
I have a job on top of studying, at McDonald’s. But I don’t like it, and either it is very stressful or I’m bored as fuck because these are menial, “Modern Times”-like tasks.
I meant I was bored during my rare free time ahah. I miss pre-lockdown activities!
Tonight I read a book, it’s been a very long time, and it was quite enjoyable: “Theory and application of modern strength and power methods” (thanks @Voxel , now tomorrow I want to try some french load contrast in class hehe some nice sets of 2 at 90% + 3 explosive reps at 60% + max reps at 60% with 3130 tempo on the same set)
Still terrible at taking pics, but yesterday evening, just after a fat bowl of oats, and having maccies at noon, I was at 85,2. So that’s almost 2 kg down in a week, looks like the WODs in the cold night and cardio paid out? Of course this is not all fat. But I could feel my love handles smaller, and lower abs definition relaly appearing. This is motivating. Doesn’t show here obvs cause I suck and there was post shower steam. Of course i went out yesterday, eating was horrible, as well as today. But I feel i’m on the right pace, and with a night meal tightening. Also noticed more arm vascularity in day to day life, and more quad definition. So what, I hold water? I thought natties didn’t hold much, but perhaps this is true when leaner.
Been reflecting on what to do when gym reopens? Don’t think I have lost too much size if any. I want to do the CT “supertotal” performance program, now that my o-lift technique has greatly improved, to put them to good use!
Then probably do my own programing for a while before going for pure strength programs (I’m thinking, "Powerlifting pendulm for 2-3 swings, then perhaps “Sheiko Gold”?).
Focusing on ground work I need to do, that is adapted to me:
• squat and deadlift technique work, pauses, tempo work, at lower RPE and higher volume
• core strength and stability
• rotator cuff and work and shoulder stability
• arm work
• unilateral work
• hip abduction and stork exercises to work on my knee valgus
Here are some exercises choices:
• Snatch-grip RDL (slow tempo), one leg RDL, paused deadlift 2" from ground
• High bar squat (tempo contrast, isometric-dynamic contrast), bulgarian split squats (slow tempo), lunges, leg press (2/1 technique)
• JM press, Skullcrushers, DB curls, Inclined curls
• Deadbugs, Banded crunches, Kettlebell pull-through, Weighted sit-ups, Leg raises, L-sit holds
• HBT incline bench, HBT military press, DB work
I don’t know what periodization and schedule to choose yet:
• OCTS
• U/L or FB going isometrics > eccentrics > concentric
• DUP
• Pendulum
I’ll have to pick the one which will motivate me the most. And to draw conclusions and results from the supertotal program.
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That’s a lot of things. What are your top two priorities for the short-term?
This in regards to when?
I’ve been thinking about interleaving
As a more muscular emphasised block
- 531 for main lift (PR Set?)
- 3 hypertrophy exercises, failure, rest pause, double rest pause
- conditioning
Strength-oriented block, not really sure how to design this.
- 531 for main lift (or waves planned in relation to my TM)
- 1-2 supplemental lift(s)
- Beach Window Workout or abs
I would do Pendulum Bodybuilding but my mind and my diet is not in the right place. The first sample there is something CT has done, I’ve linked it in your log in the past!
I’ve spent a lot of time looking down on myself for hopping about, but that’s not fruitful. Might as well just own the inclination to desire to do the things I’m not doing, and alternate in a more meaningful way. Feeling bad about how I interact with my hobby doesn’t strike me as treating myself nicely.
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Yeah exactly. I can’t do everything at once anyway, or will meet failure. I’m guessing the ground work: health. So shoulder stuff, knee stuff, and core strength. I need strong foundations before building. Fortunately, shoulder and core stuff are very easy to implement (like between sets for instance) and are easily recoverable.
To me they would be very similar, unless the volume and intensification methods are very different.
Yeah I relaly love this layout and program. But I want to focus more on strength (not that I don’t believe I would gain strength with this) and I don’t think I can handle an arm day now (even if I’d like to/need to). Tendonitis has come last week with the supinated chins, and the too many (among 100 of them with 10 kgs) pull-ups. Too bad, because the week before I did a bit of bicep work and it felt wonderful (well very painful, but good pain ahah).
Yeah I feel you. Always the shiny items. But I always complete programs, I have stopped maybe 2 times doing some in my life, and they were blitz stuff anyway so whatever.
I’m guessing then Pendulum could suit you very well… Maybe even the athletic one? Or your own! I was heavily leaning towards this.
14/12
A. Squat French Contraction Contrast: 2 reps with 90%, then 3 reps with 60% with maximum speed, then max reps with 60% with a 3130 tempo
1 set with 130-80 kgs and 2 with 140-90 kgs
B. Bench Press French Contraction Contrast: 3 sets with 105-65 kgs
C. Snatch-Grip RDL Tempo Contrast: 3 reps with slow eccentric, 2 explosive snatch-grip high pulls from hang
D. Abs: 3 sets of 12 KB Pull-through, 3 sets to failures of slow tempo GHD crunches
E. 1 hour of cardio
F. 1 hour of deep stretching
This was tough as balls. 3 hours non-stuff of hard stuff. My teacher was absent so I took two innocent ones and tried one technique I read yesterday by Gilles Cometti, for funsies. Looking at the vid, it feels my squat is fucking HIGH! I tried squatting ATG next to a mirror, but actually, with my long af legs even ATG it looks high. Anyway I wanted to go deep (I have quite the o-lifter mentality right now ) and got suprised on rep two: knees caved a bit in, focused on them and not my back. When I sit backwards more, and push up and backward with my back, it feels so much better, and my knees don’t cave. I think I should refrain from rushing between reps, reset, brace harder like I would for a 1 RM.
What I like though is that bar path didn’t move a freaking milimiter!
Anyway it was fun. At set 2 and 3 despite using heavier weight we could see being much more explosive on the dynamic reps (reminded me of the classic French Contrast). Funny how sometimes the body communicates informations thata re not always true. I wasn’t sure about bar path, and that it was tough during bench. But actually it was good! This is the difference in technique with like my squat: I can struggle more, safely, more efficiently.
Then a bit of tempo contrast from CT’s supertotal, and tough abs work.
Then 1 hours of sprint, core work, isometrics and such… It was tough as balls after all of this. I couldn’t hold the basic plank with an arm and leg up without losing balance and all… Then a double Tabata, 16 rounds in a row, I was dead afterwards ahahah
So sleepy, I was yawning all afternoon, we were all KO. I ate like a freaking PIG. My body DEMANDED FOOD
I’m gonna sleep early tonight
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15/12
2 hours of snatch, and clean and jerk practice
16/12
MASS session:
A) Chest-supported row 5 x 6 with 80 kgs
B) Lats pull-downs 2 x 8 with 80 and 2 x 8 with 70 kgs
C) Low cable rows 4 x 10 with 70 kgs
D) Straight-arms pulldown 3 x 12 with 40 kgs
E) Bent-over row 1 x 12 with 80 kgs
Then 1 hour of olift practice.
Yesterday’s session was really hard. Still very tired from the previous day’s session. Very sore, especially in my hammies and glutes.
Today feeling even worse with the added DOMS to quads from olifts yesterday. Did some back, because I felt everything was pretty much destroyed by monday’s session. Biceps a bit nagging, especially during the straight-arms pulldowns… A little brute session here
Then some olifts. Was doing my final sets of snatch with 70 kgs so I’m happy. Tried to clean 110 at the end of the session but I failed, I pulled way too early (didn’t finish extension) and tried to snuggle fast under it but no luck. Did a bit the same on 100 kgs and the bar crushed me a bit. Need to be more focused on bracing and finishing the extension (still tend to pull too early on cleans). But yeah I was very, very tired again today, especially after 2 hours so big deal. I’ll stay at 100 and improve technique from there.
Anyway, no more gym for 3 weeks, so this will be a deload for me. Obviously I will do bodyweight WODs and cardio, maybe I’ll be able to do a session with bars, who know?
But nevermind. This will let my body time to recover, especially my elbow. And it will be a nice resting time, only having McDonalds as a job. Hoping I won’t lose too much mass but that’s okay, I’ll get it back.
Also, one of my teacher gave me the neurotyping PDF from CT’s seminar (in French if anyone’s interested), so I’ll have a fuckton of reading
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Guess I should’ve learnt French, lol. Kind of him/her to share that with you students but for it to reach any further might be inappropriate. To be clear, I’m not saying
Means that you are offering to share it but it could be interpreted as if you were.
From what I’ve learnt about tendonosis it won’t heal on its own. It’ll get marginally better but once you add the aggrevator back in you’ll suffer it again lest you do some work to prevent that.
If you want to maintain mass find ways to maintain high degrees of muscle tension, preferably through ROM.