Hit a nice Volume PR today. BW was 187.
Deadlift - no belt
401x5, 10 sets
[quote]timmcbride00 wrote:
Hit a nice Volume PR today. BW was 187.
Deadlift - no belt
401x5, 10 sets[/quote]
Damn, impressive Tim. That was about the entirety of your session I would assume? (or at least hoping you couldn’t do much else after that volume, for my own self esteem, lol!)
Tim are you competing in 2014?
[quote]pwolves17 wrote:
[quote]timmcbride00 wrote:
Hit a nice Volume PR today. BW was 187.
Deadlift - no belt
401x5, 10 sets[/quote]
Damn, impressive Tim. That was about the entirety of your session I would assume? (or at least hoping you couldn’t do much else after that volume, for my own self esteem, lol!)[/quote]
Leg Curls before the deadlifts
A set of 10 with 311 after the 10 sets of 5.
Then 5 sets of leg extensions after deadlifts.
But the deadlifts were the focus.
@ Natty17
Probably not.
Hey Tim!
Hey, I noticed that during your last mini-cut you increased your fat intake.
Any observations to share regarding swapping out some carbs for fats? I’m playing around with some similar tweaks and was just wondering if you had any input.
Also, when you are on a gaining phase, do you go back and do the running averages of your intake and weights like you do when you are cutting? In other words, even though you may be more flexible with your diet in a gaining phase, are you still as meticulous in how you track, measure, and adjust? Thanks!
[quote]Serge A. Storms wrote:
Hey Tim!
Hey, I noticed that during your last mini-cut you increased your fat intake.
Any observations to share regarding swapping out some carbs for fats? I’m playing around with some similar tweaks and was just wondering if you had any input.
Also, when you are on a gaining phase, do you go back and do the running averages of your intake and weights like you do when you are cutting? In other words, even though you may be more flexible with your diet in a gaining phase, are you still as meticulous in how you track, measure, and adjust? Thanks![/quote]
Can’t say I noticed anything. I think if your diet is basically in order (i.e. total calories, periworkout nailed down, healthy food choices), then the macros don’t matter too much. The change wasn’t intentional in terms of macronutrients. Rather, I wanted to use less whey, so I started to eat more eggs. I had to cut back on carbs to keep the calories where I needed them for my cut since the eggs added a lot of fat/calories to my diet.
Yes, I am still meticulous in terms of tracking my weekly averages (weight, intake). But you said it perfectly, in terms of diet, obviously I make room for more fun foods, parties, etc.
The human body is a neat thing.
I was feeling bloated all the time and weighing in light very recently, a crappy combination to say the least. I started doing some higher rep work as a second session each day to help relieve the bloating. It worked like a charm, my body started digesting better and I figure I must be assimilating nutrients better because weight has crept back up the last few days while I have begun to feel leaner.
2nd sessions weren’t exactly a new stimulus for me, I have often done something extra (tire work, loaded carries, band work) several hours after my main session, but I have never done them quite like I have done them the last 4 days. The purpose of my second sessions currently are just to get a massive pump in less then 10 minutes.
My thought was to basically burn as many calories and pump as much blood as I could in as little time as possible purely to help relieve the bloating. It has been working great, I feel better and as mentioned above, I am feeling leaner while my weight has crept up.
I cracked into the 190’s this morning for the first time on this gaining phase.
Just shows how important digestion is, I am eating the same amount, likely burning a bit more calories each day, and yet I have gained weight and feel leaner. I truly believe it is from improved digestion and assimilation.
Tim,
Are you hitting the same body parts in those second sessions as you hit in the first?
Thank you sir.
Hey Serge,
First, good to see you on the boards.
Yes, I am hitting the same bodyparts for the second session.
Anyone ever use the Manta Ray for squatting?
I have developed quite a nasty contusion/over use injury on my right scapula that has prevented me from squatting the last few weeks. Even after letting it heal for a few weeks and dressing in 3 layers (for padding), it still hurt to put a bar on it with anything more than 100 pounds. Of course, I have always tried to really pull my scapula back to bunch up the traps/delts and create a shelf, but even still, the bar is rubbing on top of the scapular spine.
I am going to try the Manta Ray (my father in law owns one), and if I like it, I was going to buy one.
From what I can see, it would definitely force you into a more upright squat due to the high bar positioning. That will take some getting used to since I am a low bar squatter, but honestly, my glutes are pretty developed, so a switch in styles may be worth it to hit my quads more. And if it allows me to squat pain free by distributing the weight across the whole upperback and not loading my scapula directly, then that’s a huge positive.
What did those 2nd workouts look like? just lost of reps/sets with minimal rest?
[quote]Lonnie123 wrote:
What did those 2nd workouts look like? just lost of reps/sets with minimal rest?[/quote]
Yep, they feel great too. I am huffing, puffing, and pumped up in less than 10 minutes (and usually just a tad over 5).
[quote]timmcbride00 wrote:
Hey Serge,
First, good to see you on the boards.
Yes, I am hitting the same bodyparts for the second session.
Anyone ever use the Manta Ray for squatting?
I have developed quite a nasty contusion/over use injury on my right scapula that has prevented me from squatting the last few weeks. Even after letting it heal for a few weeks and dressing in 3 layers (for padding), it still hurt to put a bar on it with anything more than 100 pounds. Of course, I have always tried to really pull my scapula back to bunch up the traps/delts and create a shelf, but even still, the bar is rubbing on top of the scapular spine.
I am going to try the Manta Ray (my father in law owns one), and if I like it, I was going to buy one.
From what I can see, it would definitely force you into a more upright squat due to the high bar positioning. That will take some getting used to since I am a low bar squatter, but honestly, my glutes are pretty developed, so a switch in styles may be worth it to hit my quads more. And if it allows me to squat pain free by distributing the weight across the whole upperback and not loading my scapula directly, then that’s a huge positive.
[/quote]
I’ve tried the Manta Ray before, it felt pretty uncomfortable as the relatively sharp edges really dug into my skin. However, a muscle contusion is obviously much more cumbersome than discomfort in the skin, so if it helps alleviate pressure on your upper back, give it a go!
@ Lonnie
Sorry, looking at my reply, I realized it wasn’t very helpful.
On chest day (which I also do some back), the 2nd session is typically 3 rest pause supersets of rows and pushups.
First set might be:
Barbell Row 100x23 rest pause 10 deep breaths x12, catch breath, Explosive Pushups going up onto my fingertips (usually I try to match my row numbers)
Then two more supersets. Last time it took 7 minutes.
On leg day, the 2nd session was high rep goblet squats (20 to 30) superset with DB Swings 85x10. 3 or 4 sets, very little rest.
On arm day (which I also do back), the 2nd session was lat pulldowns and OH extensions 2 or 3 supersets, then rear delt destroyer sets.
@ Pwolves
Thanks, doesn’t sound fun, but with several layers of clothes on, it may be just what the doctor ordered to keep the pressure off the muscle and bone where my contusion is. I am picking it up tonight, get to try it later this week during my next leg session.
I hope I am not speaking too soon, but I borrowed the Manta Ray last night and wow, with just the bar, it was SUPER comfortable.
The bar sits high which creates leverages favorable for an upright olympic style squat, or like a goblet squat. I think I am going to like it. I will be trying it more in depth tomorrow. Obviously, I will have to use less weight, but if my quads get more of a workout, I really don’t care.
MANTA RAY SQUATS then gorge on Turkey.
Manta Ray squats are working great.
Ironically, I thought my quads would be trashed due to the more upright posture. But due to hitting a greater depth with the different squat pattern, my glutes are uniquely sore. I guess I am destined to have a big butt, lol.
I tried a heels-elevated squat session today to try and hit quads more, we’ll see how I feel tomorrow.
Only negative on the manta ray is that the bar can sometimes rub against the neck vertebrae. I found either draping a towel on my neck or just trying harder to keep the bar still prevents this.
On a different note, I have a leg extension like the image above. It dawned on me that I can do the JM Iso-tension without a partner because I can just push against the upper pads…genious! It was intensly painful and uniquely pleasurable at the same time.
Ever do Front Squats Tim? They hit the quads a bit more than regular squats. What I’ve seen some people do is warm up with front squats and then transition to back squats. This works well to hit the entire leg a bit more.
I actually had a talk about front squats on another forum.
Basically, the short answer is I don’t like them because I suck at them. Being honest with myself, I am not willing to put in the work to get good at them.