Thanks CT! These Methods Work!

Training
61

[quote]Christian Thibaudeau wrote:
Tim, you indeed look a lot dryer although the different lighting makes it hard to have an exact idea of how much you did improve. The quads separation alone show that you did improve significantly though.
[/quote]

Thanks, but sorry about the difference in lighting.

[quote]Christian Thibaudeau wrote:
My recommendation would be to carb up more next time… shoot for being roughly the same weight after the carb-load as you were before the deplete. But not carbing enough is the mistake made by 90% of the people the first time they do it. They fail to understand how much carbs they can truly take in.[/quote]

I was surprised that I only dipped down to 169 (from 170) after the deplete and then was stable at 169 through the 3 days of the load (I expected I would gain). It wasn’t until the morning off my mock contest that I woke up at 167.5.

Maybe, in addition to not having enough carbs, I didn’t have enough water, I drank 4 cups on Friday, last cup with dinner, then no water after that.

Do you think I could have gotten away with slightly more water early on Friday (hoping to send that water into the muscle of course with the additional carbs)?

Either way, I definitely will consume more carbs next time.

OK, I will officially stop bombarding this thread! I just wanted to let everyone know that with hard work and applying these principles, great things can happen.

Thank You!

62

Today I am experimenting with the two/day pressing WO.

Did this WO in a.m.

4 sets of this circuit:
Bench Press from pins - (135, 185 practice sets), 225, 235, 245, 255 x 3 reps all
Plyo push up from flat bench - BW x 3 reps
12lb Med ball vertical throw for height - 3 reps
Two arm swing w/ one DB - 50, 60, 70, 80 x 3 reps

Took about 20 mins (periWO = 1 scoop Anaconda, post WO 1 scoop Power Drive)

In the afternoon I will do pressing WO.

Thibs:

Not sure if you will see this before I hit gym in afternoon - only question is, Do I still do an activation exercise with afternoon WO?

Thanks!
M

63

Tim-

Dude, you so should have done an actual contest! -lol. I could see a top three finish for certain at a natty show. The conditioning is just great. Yes, I will concede that at your height, the wheels need some more meat, but still, very very impressive work.

S

64

[quote]Mutsanah wrote:
Today I am experimenting with the two/day pressing WO.

Did this WO in a.m.

4 sets of this circuit:
Bench Press from pins - (135, 185 practice sets), 225, 235, 245, 255 x 3 reps all
Plyo push up from flat bench - BW x 3 reps
12lb Med ball vertical throw for height - 3 reps
Two arm swing w/ one DB - 50, 60, 70, 80 x 3 reps

Took about 20 mins (periWO = 1 scoop Anaconda, post WO 1 scoop Power Drive)

In the afternoon I will do pressing WO.

Thibs:

Not sure if you will see this before I hit gym in afternoon - only question is, Do I still do an activation exercise with afternoon WO?

Thanks!
M[/quote]

So about 5 hrs after first WO hit gym for 2nd and did: (no activation exercise)

Seated Military BB Press from chest:
95x3
135x3
145x3
155x3
165x3
175x3
185x3

Incline BB press:
195x2
205x2
215x2
225x2
235x2
245x2
255x2
265x2
275x2

Flat BB Close Grip Press:
275x3
295x2
315x1
300x3
320x2 (stopped here because last rep was a bit of a grind) = 92% 1RM
Total time - 65 minutes

Did a bit of trap, rhomboid and rear delt work in between sets. -90 WO: 1200mg Alpha GPC / Pre WO - 1 scoop Power Drive, 2 Spike tabs, espresso :slight_smile:
Peri WO - 2 scoops ANACONDA, immediately post WO 1 scoop Power Drive, 2 Scoops Surge Recovery.

Didn’t really feel different today with addition of morning WO. Wondering if I do better with just overall NC WO’s instead of movement specific or if my work capacity needs to increase to do 2/days.

Thanks,
M

65

[quote]Mutsanah wrote:

[quote]Mutsanah wrote:
Today I am experimenting with the two/day pressing WO.

Did this WO in a.m.

4 sets of this circuit:
Bench Press from pins - (135, 185 practice sets), 225, 235, 245, 255 x 3 reps all
Plyo push up from flat bench - BW x 3 reps
12lb Med ball vertical throw for height - 3 reps
Two arm swing w/ one DB - 50, 60, 70, 80 x 3 reps

Took about 20 mins (periWO = 1 scoop Anaconda, post WO 1 scoop Power Drive)

In the afternoon I will do pressing WO.

Thibs:

Not sure if you will see this before I hit gym in afternoon - only question is, Do I still do an activation exercise with afternoon WO?

Thanks!
M[/quote]

So about 5 hrs after first WO hit gym for 2nd and did: (no activation exercise)

Seated Military BB Press from chest:
95x3
135x3
145x3
155x3
165x3
175x3
185x3

Incline BB press:
195x2
205x2
215x2
225x2
235x2
245x2
255x2
265x2
275x2

Flat BB Close Grip Press:
275x3
295x2
315x1
300x3
320x2 (stopped here because last rep was a bit of a grind) = 92% 1RM
Total time - 65 minutes

Did a bit of trap, rhomboid and rear delt work in between sets. -90 WO: 1200mg Alpha GPC / Pre WO - 1 scoop Power Drive, 2 Spike tabs, espresso :slight_smile:
Peri WO - 2 scoops ANACONDA, immediately post WO 1 scoop Power Drive, 2 Scoops Surge Recovery.

Didn’t really feel different today with addition of morning WO. Wondering if I do better with just overall NC WO’s instead of movement specific or if my work capacity needs to increase to do 2/days.

Thanks,
M[/quote]

Did you train the day before?

66

[quote]Christian Thibaudeau wrote:

[quote]Mutsanah wrote:

[quote]Mutsanah wrote:
Today I am experimenting with the two/day pressing WO.

Did this WO in a.m.

4 sets of this circuit:
Bench Press from pins - (135, 185 practice sets), 225, 235, 245, 255 x 3 reps all
Plyo push up from flat bench - BW x 3 reps
12lb Med ball vertical throw for height - 3 reps
Two arm swing w/ one DB - 50, 60, 70, 80 x 3 reps

Took about 20 mins (periWO = 1 scoop Anaconda, post WO 1 scoop Power Drive)

In the afternoon I will do pressing WO.

Thibs:

Not sure if you will see this before I hit gym in afternoon - only question is, Do I still do an activation exercise with afternoon WO?

Thanks!
M[/quote]

So about 5 hrs after first WO hit gym for 2nd and did: (no activation exercise)

Seated Military BB Press from chest:
95x3
135x3
145x3
155x3
165x3
175x3
185x3

Incline BB press:
195x2
205x2
215x2
225x2
235x2
245x2
255x2
265x2
275x2

Flat BB Close Grip Press:
275x3
295x2
315x1
300x3
320x2 (stopped here because last rep was a bit of a grind) = 92% 1RM
Total time - 65 minutes

Did a bit of trap, rhomboid and rear delt work in between sets. -90 WO: 1200mg Alpha GPC / Pre WO - 1 scoop Power Drive, 2 Spike tabs, espresso :slight_smile:
Peri WO - 2 scoops ANACONDA, immediately post WO 1 scoop Power Drive, 2 Scoops Surge Recovery.

Didn’t really feel different today with addition of morning WO. Wondering if I do better with just overall NC WO’s instead of movement specific or if my work capacity needs to increase to do 2/days.

Thanks,
M[/quote]

Did you train the day before?[/quote]

No. Sunday was a day off and a super high carb day, 150g P, 400g C, 75g F. Other days prior were 300g P, 100g C, 100g F approx. BW=225lb

Prior week looked like this:

Mon NCharge
Tues Pressing
Wed Lats/Bi’s
Thur Legs (Hit all time PR squat)
Fri NC (was mostly power snatch from floor, hit best in this 142.5, weak! I know but I just started a month ago)
Sat NC only power snatch, hit 138.5
Sun off

67

[quote]timmcbride00 wrote:
Rear Double Bicep - increased vascularity (especially in forearm), more detail on triceps and lower back[/quote]

oh shit, u looked really shredded in this pic!

68

[quote]Mutsanah wrote:

[quote]Christian Thibaudeau wrote:

[quote]Mutsanah wrote:

[quote]Mutsanah wrote:
Today I am experimenting with the two/day pressing WO.

Did this WO in a.m.

4 sets of this circuit:
Bench Press from pins - (135, 185 practice sets), 225, 235, 245, 255 x 3 reps all
Plyo push up from flat bench - BW x 3 reps
12lb Med ball vertical throw for height - 3 reps
Two arm swing w/ one DB - 50, 60, 70, 80 x 3 reps

Took about 20 mins (periWO = 1 scoop Anaconda, post WO 1 scoop Power Drive)

In the afternoon I will do pressing WO.

Thibs:

Not sure if you will see this before I hit gym in afternoon - only question is, Do I still do an activation exercise with afternoon WO?

Thanks!
M[/quote]

So about 5 hrs after first WO hit gym for 2nd and did: (no activation exercise)

Seated Military BB Press from chest:
95x3
135x3
145x3
155x3
165x3
175x3
185x3

Incline BB press:
195x2
205x2
215x2
225x2
235x2
245x2
255x2
265x2
275x2

Flat BB Close Grip Press:
275x3
295x2
315x1
300x3
320x2 (stopped here because last rep was a bit of a grind) = 92% 1RM
Total time - 65 minutes

Did a bit of trap, rhomboid and rear delt work in between sets. -90 WO: 1200mg Alpha GPC / Pre WO - 1 scoop Power Drive, 2 Spike tabs, espresso :slight_smile:
Peri WO - 2 scoops ANACONDA, immediately post WO 1 scoop Power Drive, 2 Scoops Surge Recovery.

Didn’t really feel different today with addition of morning WO. Wondering if I do better with just overall NC WO’s instead of movement specific or if my work capacity needs to increase to do 2/days.

Thanks,
M[/quote]

Did you train the day before?[/quote]

No. Sunday was a day off and a super high carb day, 150g P, 400g C, 75g F. Other days prior were 300g P, 100g C, 100g F approx. BW=225lb

Prior week looked like this:

Mon NCharge
Tues Pressing
Wed Lats/Bi’s
Thur Legs (Hit all time PR squat)
Fri NC (was mostly power snatch from floor, hit best in this 142.5, weak! I know but I just started a month ago)
Sat NC only power snatch, hit 138.5
Sun off
[/quote]

My guess is that you are just getting back into training after a layoff. It is expected not to feel stronger at that time… the fact that you beat a squat PR probably raised your expectations too much… normally you still need 2-3 weeks to be back to full force.

69

@ Mighty Stu

Thanks! That is great to hear, the plan is to add some more meat on my legs and arms, I feel my chest and back are decent for now (of course, I want them bigger as well, but just thinking proportionally, my legs and arms need the most work).

@ jhng

Thanks, I worked hard!

After a cheat meal post pictures, and 1 day free for all yesterday (free for all for me just means lots of oats and rice, and a few pieces of chocolate bread that my wife baked, I am quite boring, lol, not much of a junk food lover) I woke up at 173.5 this morning. 6 pounds over my contest day but only 3.5 pounds over where I was before depletion. I have never done this before but that seemed reasonable to me.

I drank 2 gallons of water yesterday (and will today) and increased sodium as well to try and rehydrate post picture day. Today is my last free for all and then it is back to a regimented diet attempting to add lean mass.

70

Great work! It is very cool to see the methodology from here put to work. You can definitely see a difference in your legs in the recent pics. I’m trying to figure out when I’m going to start cutting, and you have definitely given me a lot of motivation! Keep on going!

71

@ Greek God X

Thanks for the compliment, glad I could motivate you!

Yes, the methodology definitely works.

72

OK - thanks for taking the time to look at that, Coach.

Appreciate all that you do!

M

73

[quote]timmcbride00 wrote:
@ Mighty Stu

Thanks! That is great to hear, the plan is to add some more meat on my legs and arms, I feel my chest and back are decent for now (of course, I want them bigger as well, but just thinking proportionally, my legs and arms need the most work).

@ jhng

Thanks, I worked hard!

After a cheat meal post pictures, and 1 day free for all yesterday (free for all for me just means lots of oats and rice, and a few pieces of chocolate bread that my wife baked, I am quite boring, lol, not much of a junk food lover) I woke up at 173.5 this morning. 6 pounds over my contest day but only 3.5 pounds over where I was before depletion. I have never done this before but that seemed reasonable to me.

I drank 2 gallons of water yesterday (and will today) and increased sodium as well to try and rehydrate post picture day. Today is my last free for all and then it is back to a regimented diet attempting to add lean mass.[/quote]

Tim,

Do you use or like FINiBARS? They’d help add some nice roundness to your muscles on arm and leg days. This is like the millionth compliment, but very impressive work overall. I can relate to you on not being much of a junk food lover by the way.

Eric

74

Eric

I don’t have FINiBARS but I did use a few Raptor bars (which seemed similar) on my contest day as part of the final load pre-pictures. I got the Raptor bars for free on a large order of BCAAs from Prosource.

Thanks for the compliment!

Back to regular diet today (as in similar to contest diet but added back some carbs to focus on mass gains), woke up at 174 this morning (I think that will be pretty stable) and that is where I will start my off season from.

75

Awesome conditioning mate!! When using the HP Mass protocols how many times a week did you perform sled dragging for the lower body?

76

@Fastcombe82 - You may not get a response to your question from him as the thread is 6 years old and his latest activity is from 2015.

77

No worries. Thanks for the heads up.

78

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