Synergy93 - Fill Us In

John_Schlecht · April 5, 2011, 2:57am

Upper Body #1 for this week
Focus: Press dominant + upper/mid rear shoulder girdle

A. Incline top 1/2 press (bar started just above forehead)
Reps: Cluster (1 rep, a few seconds rest, 1 rep, a few seconds rest, 1 rep)
Load: Started around 75% of 1RM, added 20 lbs per set, until I reached close to 85-90% of 1 RM)
Sets: Took 4 sets to get the desired activation effect…could have gone a bit heavier, but the purpose is to activate

B1. Military Press progressing into Push Press
Reps: 5 reps for military press, once I hit my top 5 rep military press weight, I dropped to 3 rep sets, doing push presses
B2. BB shrugs…various grips and rep executions. On the early sets of military presses, I used a wide grip, held each rep for a two count at top, and aimed for about 10-12 reps per set. As I progressed through my overhead press sets, I moved my hands in, added weight to the shrugs, still held at top for a count or two, and eventually turned it into a full blown Power shrug, while going as heavy as possible, and aiming for 5-6 reps per set

C1. Decline BB Press
Reps: 5, 3 (same progression as exercise A…worked up to my top 5 rep weight, dropped to 3 reps per set, worked up to my top 3 rep weight
Load: Started at my top push press weight, worked up from there, added about 20 lbs. per set, a little less near the end
C2. Incline DB shrugs on bench (wanted to pound my traps today). Held at top of each rep for a solid count, went fairly heavy…aimed for 8-12 reps per set
**NOTE: I feel that by focusing heavily on the traps and holding a lot of the reps at the top, this created a big time connection with my traps, so each decline press set that I did, I could really feel my upper back when setting up, which created a great foundation to press off of, into the bench

D1. Flat BB Press
Technique: Eccentuated negative (5 second negative) + 3 explosive reps
**Had my training partner apply pressure downward on the first rep for 5 seconds, then blasted out 3 reps after he removed his hand. The load for these sets remained the same…about 65-70% of 1RM bench press
**Normally, I don’t do any negative focused work, but I felt like this would be a good stimulus at this point, and it was. As you’ll see, I paired it with a less intensive method
D2. Reverse Band Bench Press…4-6 reps per set…really focused on a peak contraction upon lockout
**This is the first time I’ve experimented with this type of pairing. I thought it created a nice training effect, in terms of maximal motor unit/muscle fiber recruitment, as well as boosted volume, with the reverse band presses
D3. Incline reverse flies with DB’s…constant tension technique…as many good reps as I could get

Post-Weights

Lower sled work
Technique: “Partner Sled Pushes”
Distance: 50 meters
Load: fairly heavy, but not enough to cause a slow stride at any point
Stride pace: moderate to brisk

Loaded up a sled, one guy pushed it down and back (50 meters total). While one guy was pushing, the other was resting. Rested only while the other was pushing. We switched off like this for about 20 minutes total. This is the first time I’ve implemented this method, and liked it very much. Keeps you working at a good pace, and helps push the other guy to work hard. I kept saying “Move your ass, I’m resting too much!”
He hates me now

Overall it was a very good workout. I’m still sticking with the Upper/Lower split this week (week 3 of this split), just changing up the movement patterns, loading methods, strength curves, etc, a bit.

I’m also dropping cals a bit this week. I pretty much cannot perform anymore exercise volume within my schedule (already consistently doing 120 minutes per day of intense training, for the most part). I left myself enough wiggle room since the beginning of my diet to do so, when it was needed, which is now. Nothing drastic, about 200-300 cals per day on average.

Basically, my high days became moderate days, moderate days became low days, and low days…fucking suck!

ashylarryku · April 5, 2011, 3:23am

Great stuff as always, Synergy!

[quote]synergy93 wrote:
Basically, my high days became moderate days, moderate days became low days, and low days…fucking suck![/quote]

Lol, one thing that has helped me during my little “cut” is turning my low days into “Pulse Feasts”. So I just have a 20-30g CH pulse instead of breakfast, and maybe another for my next usual meal and then continue with my normal eating. I end up eating my low cal levels but don’t really feel like I’m dieting. I’m always really busy with school in the mornings anyway so I don’t even think about food lol.

John_Schlecht · April 5, 2011, 4:10am

Right on, I’ve been implementing a similar strategy, just didn’t mention it.

One method is to replace a regular meal with 1-2 scoops of MAG-10, mixed in 900-1200 ml water (this gives me that 200-300 calorie reduction).

Another is to pulse with 2 scoops MAG-10 for the first three meals of the day on the days I don’t weight train at all, but I’ve only taken one day off completely off, in the last 15 days, so I haven’t done that in a while.

Replacing a regular meal with 2 scoops of MAG-10, has been the simplest calorie control method I’ve found, in the last 5 years. It works especially well, if you’re busy during that typical meal time…helps keep your mind off food.

[quote]ashylarryku wrote:
Great stuff as always, Synergy!

[quote]synergy93 wrote:
Basically, my high days became moderate days, moderate days became low days, and low days…fucking suck![/quote]

Lol, one thing that has helped me during my little “cut” is turning my low days into “Pulse Feasts”. So I just have a 20-30g CH pulse instead of breakfast, and maybe another for my next usual meal and then continue with my normal eating. I end up eating my low cal levels but don’t really feel like I’m dieting. I’m always really busy with school in the mornings anyway so I don’t even think about food lol.
[/quote]

John_Schlecht · April 5, 2011, 9:39pm

This one kicked the shit out of me!

Lower Body # 2 for this week (First one was on Saturday, strength based workout, which I posted a few posts back)

Focus: Lower Body
Technique: Complex
Reps: 3-5 on traditional strength movements…8-10 on assistance movments
Rest: 30-60 seconds between movements, but kept it as close as humanely possible to 30 seconds
Load: Strength movements = 75-85% of 1 RM----Assistance movements: as much weight as possible for the rep range

A1 Top 1/2 Squats from pins (got 5 reps for most sets)
A2 Standard BB Back squat (got 5 reps for most sets)
A3 Leg press + bands…low platform foot position to emphasize quads a bit more (got 10 reps for most sets)
A4 Walking lunges with 60 lbs of chains draped over my neck (I did these a long time ago and forgot about them, picked them up from John Meadows killer video that was posted today) (got 10 reps per leg for most sets)
A5 Glute-Ham Raise…full rom…back extension + leg curl (got 10 reps for most sets)

Made it through this M’Fer 7 times, which took just about an hour

Post Weights-immediately after
Ran a mile on the tread as fast as I could…got it done in 9:26…definitely not blazing speed, but it’s an improvement from 13 minutes two weeks ago, and 10:43 seconds last week. It’s literally the third time I’ve jogged on a treadmill in a year and I’m still weighing about 250 lbs, so I’ll take it

slowed down my jog for another 5 minutes or so, for a total of 15 minutes

This workout was brutally tough. However, I managed to increase the amount of weight I used on the first 3 movements between 20-40 lbs versus last week, which is damn good at this point. The assistance movements (walking lunges with chains and glute-ham raise) were new this week (been doing quad extensions and lying hamstring curls previous). I just worked my ass off on those. I choose to replace the extensions and leg curls after doing them for two weeks, because they weren’t “metabolic” enough. I’m at the point now, where each tweak I make to workouts should lead to a great metabolic demand. I first focus on this, before reducing nutrients.

However, I have dropped my total calories a bit this week, so the combination of a higher metabolic demand and a slight reduction in cals, should keep my fat loss moving along.

I am also going to be doing some slower paced lower body sled pushes and drags tonight for about 30-40 minutes as a stand alone workout.

Nutrition intake for today:
Protein—about 300 grams (350 on this day last week)
Carbs—175 grams (200 on this day last week) (28 at breakfast (two pieces of Ezekiel toast) and 142 during the workout today (2 Finibars and 2 scoops Workout Fuel)
Fat–100 or so (110 on this day last week)
Total cals: 2800 (3200 on this day last week)…not much for my weight and activity levels

Performance was better this week, than last. Work capacity is coming along nicely, as well as continuing to maintain (slight gain) strength levels.

So far, so good.

anon76597544 · April 5, 2011, 10:54pm

Hey Synergy,

A couple things. I know you were a LARGE football player, but do you think it is necessary for a new-ish lifter to get a little softer than a more experienced lifter. By that, I mean: all people say to just bulk up and get bigger all over. But, once you’ve done this and established a base, it seems that you can stay leaner in the “offseason.” Do you think that all big guys have to go through the first bulk or two and get a bit ‘fat?’ Also, what do you do 1-2 weeks out? For MY competition thing, I’m going to do the 6 days shredded CT protocol. But, the 2 weeks before that, do you go keto? A lot of nattys say that’s the best way to go about really tightening up immediately before. Lastly, I’m taking in 2 meals (sorta IFing it…) and on workout days that’s aroudn 140g CHO, on rest days/HIIT that’s around 60g CHO. I have one massive carb refeed a week. Do you think HIIT is detrimental with carbs this low?

Thanks man, and damn you’re a beast.

NIguy · April 6, 2011, 12:56am

[quote]hlss09 wrote:
Hey Synergy,

A couple things. I know you were a LARGE football player, but do you think it is necessary for a new-ish lifter to get a little softer than a more experienced lifter. By that, I mean: all people say to just bulk up and get bigger all over. But, once you’ve done this and established a base, it seems that you can stay leaner in the “offseason.” Do you think that all big guys have to go through the first bulk or two and get a bit ‘fat?’ Also, what do you do 1-2 weeks out? For MY competition thing, I’m going to do the 6 days shredded CT protocol. But, the 2 weeks before that, do you go keto? A lot of nattys say that’s the best way to go about really tightening up immediately before. Lastly, I’m taking in 2 meals (sorta IFing it…) and on workout days that’s aroudn 140g CHO, on rest days/HIIT that’s around 60g CHO. I have one massive carb refeed a week. Do you think HIIT is detrimental with carbs this low?

Thanks man, and damn you’re a beast. [/quote]

Very good question.

John_Schlecht · April 6, 2011, 3:20am

Good question, but has MANY individual variables. I’ll try to answer as thoroughly as I can, but sometimes I go off on tangents, so try to follow me!

A couple things. I know you were a LARGE football player, but do you think it is necessary for a new-ish lifter to get a little softer than a more experienced lifter. By that, I mean: all people say to just bulk up and get bigger all over. But, once you’ve done this and established a base, it seems that you can stay leaner in the “offseason.” Do you think that all big guys have to go through the first bulk or two and get a bit ‘fat?’

Answer: Yes, but your approach matters. You may or may not have heard of the term “set point.” Basically, this is a homeostatic balance in which your body strives to maintain, whether it’s size or fat loss you’re after. I do believe in this, and it can work to your advantage.

My basic philosophy, is yes, you do need to gain SOME body fat (this will be dependent on individual metabolism…some guys can add quality size and not much fat, and some seem to add more fat than others, in pursuit of additional hypertrophy. Either way, I’ve found focusing on 10-15 pound increases in body weight at a time (at a fairly slow rate…you don’t want to add it over the course of a month), and then HOLDING THAT weight for however long it takes, for your body to adjust. This will be different for everyone. 2-3 months is probably about right, but I’m just estimating from my own experience. I can gain muscle quite easily, but also fat. The best “quality” gains I’ve made have been over the course of a few months. I’ve gained a lot of weight in a short amount of time as well, but not “good” weight…A LOT of fat.

By allowing your body to adjust during this holding pattern, it will allow your body to “get used” to this new weight and give your metabolic rate a chance to “even things out.” Meaning, you’ll naturally “reboot” your metabolic rate to handle this new found lean tissue, as well as shed any excess fat you’ve put on…not take off all that fat, but slow down the gain of it. There’s a critical hormonal aspect to all of this as well, but that doesn’t need to be covered.

Bottom line: A strategic weight gain of about 10-15 pounds over the course of a few months is usually a safe bet. Then, hold that new body weight and body composition, until it becomes “more natural.”

You MUST remember, that bodybuilding is more of a marathon, than a sprint. The guys who have attained impressive physiques (even those that are assisted), have done so over YEARS of consistent training and targeted nutrition. You have to be patient and try to “keep your emotions” out of the picture. That can be difficult for some, our self-image and feelings about our bodies, can be quite emotional.

Also, what do you do 1-2 weeks out? For MY competition thing, I’m going to do the 6 days shredded CT protocol. But, the 2 weeks before that, do you go keto? A lot of nattys say that’s the best way to go about really tightening up immediately before.

Honestly, that last week or two is so individual to each person, it’s impossible for me to give you any sort of advice, without knowing more about your situation and seeing you in person.

I can tell you that for me, I’ve done it a couple different ways.

Damn near ketosis, near the end. Does it work? Yes. Is it the most effective for me? NO. I’ve lean down to sub-5% a few times now. The first few, I used this approach. it worked, but I felt like death and lost a ton of size. Not just “muscle volume,” but straight up lean tissue. To make things worse, I put my T-levels and other hormones in the basement. I was lean, but I almost looked like a different person, and not in a good way.
Kept carbs and calories as high as possible, and “forced” fat loss through a higher amount of exercise volume, especially heavy strength training and additional non-stressful methods of resistance training (Eccentric-less sled work, less demanding exercises on the nervous system, etc). The only “down side” to this method, is that you have to have a huge amount of time available each week to train. I’m fortunate and do have the time. I can “space” things out more, thus leading to less taxing workouts, and a lot more gym time. I’m talking in the neighborhood of close to 20 hours per week of exercise, and MAYBE 1/4 of that being dedicated solely to cardio.

Once you’ve been through this enough times, you’ll eventually figure out what approach works best for you. it will likely be somewhere in the middle of the above two strategies.

Lastly, I’m taking in 2 meals (sorta IFing it…) and on workout days that’s aroudn 140g CHO, on rest days/HIIT that’s around 60g CHO. I have one massive carb refeed a week. Do you think HIIT is detrimental with carbs this low?

I guess it would depend on how many HIIT exposures you’re getting each week and what it is that you’re doing. I don’t think that 2-3 20 minute high intensity sessions on a bike or treadmill will be detrimental. If you’re doing all out sled sprints, BB complexes, or other forms of CNS intensive HIIT sessions, then it could be detrimental. However, it all depends on your recoverability. This is where everyone is different. Some guys could handle that (like how I can handle a ton of heavier training from years and years of doing it as an athlete), and some guys can’t (beginner, naturally ectomorphic guys come to mind). It’s up to you to decide.

I will say that, the whole idea of low carbs and HIIT leading to muscle loss, is grossly overstated. You’re much more likely to lose lean tissue if you’re doing hours and hours of fasted cardio each week. HIIT sessions, will at least recruit a high amount of motor units/muscle fibers, which can help maintain lean tissue (and power output…critical to retaining muscle while dieting), but you just can’t overdo them. Again, you’ll have to see how much you can handle personally.

Thanks man, and damn you’re a beast.

Thanks dude, appreciate the compliment. I’m not content with where I’m at. Once you are, you’ll stop improving.

[quote]hlss09 wrote:
Hey Synergy,

A couple things. I know you were a LARGE football player, but do you think it is necessary for a new-ish lifter to get a little softer than a more experienced lifter. By that, I mean: all people say to just bulk up and get bigger all over. But, once you’ve done this and established a base, it seems that you can stay leaner in the “offseason.” Do you think that all big guys have to go through the first bulk or two and get a bit ‘fat?’ Also, what do you do 1-2 weeks out? For MY competition thing, I’m going to do the 6 days shredded CT protocol. But, the 2 weeks before that, do you go keto? A lot of nattys say that’s the best way to go about really tightening up immediately before. Lastly, I’m taking in 2 meals (sorta IFing it…) and on workout days that’s aroudn 140g CHO, on rest days/HIIT that’s around 60g CHO. I have one massive carb refeed a week. Do you think HIIT is detrimental with carbs this low?

Thanks man, and damn you’re a beast. [/quote]

therajraj · April 6, 2011, 4:47am

[quote]synergy93 wrote:
Good question, but has MANY individual variables. I’ll try to answer as thoroughly as I can, but sometimes I go off on tangents, so try to follow me!