I dropped into random 3WS near the end of the sesh. I was surprised at how easy it was given that I was still sore from squats the other day and that I hadn’t foam rolled or warmed up at all.
is it a sign… ? ARE THE SQUAT GODS TRYING TO TELL ME SOMETHING???
Sounds like GAINZ to me brah!
[quote]Jab1 wrote:
Sounds like GAINZ to me brah![/quote]
lol what I hope it doesnt mean is that I’m about to sacrifice my knees at the squat gods’ altar
time to work up from the bottom again
Nah man, that sounds good to me. 3WS should always be easy.
[quote]Jab1 wrote:
Nah man, that sounds good to me. 3WS should always be easy. [/quote]
lol i’m not a 1 year old baby phenom with jelly for hip joints though
WHO IS THE RED HULK??? gaaahhhh don’t tell me
[quote]fr0IVIan wrote:
WHO IS THE RED HULK??? gaaahhhh don’t tell me[/quote]
then stop asking lol
[quote]spar4tee wrote:
[quote]fr0IVIan wrote:
WHO IS THE RED HULK??? gaaahhhh don’t tell me[/quote]
then stop asking lol[/quote]
lol it gets frustrating with how many times they come close to revealing it, and then they don’t
also idk how you keep track of things, the continuity is all over the place
[quote]fr0IVIan wrote:
[quote]spar4tee wrote:
[quote]fr0IVIan wrote:
WHO IS THE RED HULK??? gaaahhhh don’t tell me[/quote]
then stop asking lol[/quote]
lol it gets frustrating with how many times they come close to revealing it, and then they don’t
also idk how you keep track of things, the continuity is all over the place[/quote]
I don’t read every single issue, but I keep updated with wikis, videos, and forums.
geez. i got my hands on something like 140 issues and i read up to a certain point, and they’re like “previously, this happened” and i’m like ummm i def missed that.
i heard from a buddy at work that the Retro Fitness by him has DB’s up to 150, 4 squat racks, 3 smith machines (both +1 over my LAF), battling ropes and other fun stuff. i decided to check one out that was close to me, and:
just about the only things they had going for them were a landmine attachment, perfectly round plates and a $17/month savings over LAF. i’d take the difference in fees for the ability to use chalk alone (not that chalk isn’t forbidden at LAF, but i can keep it in my gym bag and nobody ever says anything about me using chalk), but all the other stuff is a no go.
good thing Strong and Shapely’s is just half an hour away…
guhhh
had to get up at 430 to take the folks to the airport, so I only got about three hours of sleep. I felt delirious and depleted and didn’t expect much out of today’s sesh. then something mazin happened…
breakfast: 10 egg whites, some Chinese broc
BACK/BIS
WGLP
180x8
it’s gettin to be bout dat time to go down de stack
CGLP
210x6
OL SKOOL VBAR ROWS IN TEH CORNER
4 plates x6
DB ROWS
125x6
deadstop
125x4x2 RL
NEURAL ACTIVATION FIYAHHH
SEATED CG ROW
150x14 +15 lb drop 120x4 drop 90x5 drop single arm 30x10
big stretch and squeeze with drop sets
STRAIGHT ARM ROPE PULLOVER
120x15^ drop 100x5 drop kayak rows
80x5 MLR drop 60x5 MLR
FACE PULLS
140x10^ drop 120x8 drop 100x8
band pull aparts x20 drop tension x10 drop tension, squeeze and hold x8
CABLE EZBAR CURLS
super strict reps ramped to
150x6 drop 130x3 drop 110xsum
switch to rope hammer curls
90xsum drop 70xsum drop to
single arm stretched hammer and pinwheel curls with SQUEEZING THE LIFE OUT OF THE BICEP and hold at the top
post meal: sumsum chikin and salmon and veg
went out last night for my godsis’ bday, I’m loathe to admit that I had a free meal ahead of schedule, in addition to extra cals from alkeehol… though after one pineapple/vodka I kept the rest of the drinks to vodka tonics.
breakfast: 10 egg whites scrambled with a bell pepper
CONVENTIONAL DEAD
cycle 5 working max 385
week 1: 250x5, 290x5, 325x5 (8), decent speed off the floor.
BB SHRUG
295x10^
HS SHRUGS
4.5ppsx8, lost grip, x2
4ppsx10
DEADSTOP SLDL
245x3 PR + 40 lb
255x3 PR +10 lb
LEG PRESS feet together
5pps x10
CALF MACHINE SHRUG
285x13 3 reps drop 240xsum drop 195xsum drop 150xsum drop 105xsum
squeezed the heck outta my traps at the top.
SEATED LEG CURL
210x15 buncha drop sets
WEIGHTED KNEE RAISE
50x10 x9 +1 rep x8 +1 rep
SEATED SOLEUS RAISE
135x13 +1 rep, couple drop sets
post meal: sumsum chikin and bell pepper
breakfast: 10 egg whites scrambled with a bell pepper
CHEST/SHOULDERS/TRIS
OHP+FLAT BENCH
SEATED OHP 531
cycle 1 training max 160
week 3: 120x5, 135x3, 155x1+(4)
FLAT BB BENCH
245x3
225x4
205x3
HS SHRUGS facing the seat for more lower trap stimulation.
ramp to 4pps xsum with squeezes
GLASS LATERALS → LEANING DB LATERAL PARTIALS
ramp to 50x6 RLÂ
CABLE LATERALS
30x8 squeeze at top
drop
30x8 partials
RL
20x8 squeeze and hold at top
drop
20x8 partials
RL
STANDING CABLE FRONT RAISE
32.5kg x8 drop 22.5x10 drop 12.5x6 5 sec holds at top.
PUSHDOWNS
72.5kg x15 ~ drop 52.5 xsum drop 32.5 xsum
drop to overhead rope and Cordova extensions
PEC FLYE
120x15 ~
drop sets to stretched reps
abz: standing rope crunch 87.5kg 3x10
post meal: went on a picnic with my gf, she packed me about half a pound of turkey in lettuce wraps, beef jerky and coke zero
uhhhhhh I caved in and had two dry roasted salted almonds… omgggggg delishhh I chewed those suckers for a good five minutes or so
thinking real hard about getting on dat der Indigo train, at least for the 6-week initial supply period that will coincide with the diet rebound phase.
why? to maximize GAIYNZZ of course. and to be able to eat junk on leg days and blow the funk up. two a days and some intervals should do the trick, make me big as fuackk and possibly leaner to boot.
training split would go like this:
eat usual breakfast with 50g carbs from oats added back in
AM session
compound lifts
intervals
eat 50g carbs from white rice, 100g lean pro
eat 50g carbs (whatever as long as it isn’t from fruit or sugars), whatever fat is in the meal, 100g pro
PM session
isolation lifts done in superset/tri-set fashion as long as I can progress
intervals
eat 50g carbs from white rice, 100g lean pro
off days: 1 serving of fruit in the AM just to stave off catabolism, otherwise just P/F/veg throughout the day as long as I’m not losing weight, getting smaller or stalling with my lifts.
then ease off after 6 weeks, probably by doing just one session followed by intervals. carb intake would be limited to the 100g taken in peri workout for as long as I’m making gains on the scale or at the gym, then I’ll bump up cals slightly, maybe from peri workout carbs if I feel like I need more energy, or from fats if not.
breakfast: 10 egg whites
BACK/BIS
WGLP
195x8
CGLP
210x6
OL SKOOL VBAR ROWS IN TEH CORNER
4 plates x6^
DB ROWS
125x6
deadstop
125x3x2
SEATED CG ROW
150x15 +1 rep drop 120xsum drop 90xsum drop single arm 45xsum RL
big stretch and squeeze with drop sets
STRAIGHT ARM ROPE PULLOVER
130x13 +10 lb drop 110xsum drop kayak rows 80x5 MLR drop 60x5 MLR
FACE PULLS
150x10 drop 130x8 drop 110xsum drop 90xsum
band pull aparts x25
T DB rear delt flyes 5 lb x10
W DB rear delt flyes 5 lb x10
CABLE EZBAR CURLS
super strict reps ramped to
150x6 drop 130x3 drop 110xsum
switch to rope hammer curls
90xsum drop 70xsum drop to
single arm stretched hammer curls
K PIPE CURLS
15x20 RL burnnn
post meal: 12 oz steak and a romaine lettuce salad with balsamic vinegar
[quote]fr0IVIan wrote:
uhhhhhh I caved in and had two dry roasted salted almonds… omgggggg delishhh I chewed those suckers for a good five minutes or so[/quote]
Then who was gainz?
lol just kidding. Seems like you are managing RFL pretty well to me!
You know… I know of something way sweeter than Indigo, but a heck of a lot cheaper. Much better at nutrient repartitioning. And more awesome.
Juuuuuuuuuuust sayin’.
[quote]Jab1 wrote:
[quote]fr0IVIan wrote:
uhhhhhh I caved in and had two dry roasted salted almonds… omgggggg delishhh I chewed those suckers for a good five minutes or so[/quote]
Then who was gainz?
lol just kidding. Seems like you are managing RFL pretty well to me![/quote]
lol dude i have a whole basket of candy from Easter that my gf gave to me and i hear voices coming from it every time i go in my room
also not sure if my weight loss has stalled, i need to find my food scale and actually start weighing my protein again. so far i’ve just been eyeballing it to more or less what a 12 oz steak would look like.
[quote]SSC wrote:
You know… I know of something way sweeter than Indigo, but a heck of a lot cheaper. Much better at nutrient repartitioning. And more awesome.
Juuuuuuuuuuust sayin’.[/quote]
BACK DEVILSPAWN BACK I SAY
REFEED DAYYYYYY
breakfast: sumsum leftover pork belly and dinner rolls
SQUAT/QUADS/TRAPS/CALVES
BACK SQUAT
185x6 good depth but ankle/calf flexibility needs work. will move feet out a bit and stretch calves more next sesh. if that doesn’t work then I’m buying oly shoes.
165x8
145x6, paused at bottom
BB SHRUGS
4.5pps x8, lost grip x2
4pps x10
DEADSTOP SLDL
245x6 PR REPS +3
225x7, RP x1. conditioning is suck.
205x10 touch n go omg I will never leave conditioning work out again.
LEG PRESS feet together
5pps x10
4pps x12
3pps x15. 5 second descents
STANDING GASTROC RAISE
195x9 ~
180x7
165x8 3 drop sets stretched the last one fuckkkk
CALF MACHINE SHRUG
285x12 +1 rep
270x10
255x10 drop sets until I ran out of self-hate
LEG EXTENSION
195x13 +1 rep
180x9
165x9 3 drop sets. I’m such a pussy when it comes to legs.
skipped abz, exhausted.
post meal: ALL YOU CAN EAT SUSHI MAFACKAZZ. had 27 pieces of sushi so far, got 3 hand rolls in front of me. ordered 3 more and then gonna get some fried ice cream. goal was 160g carbs.