The Pursuit of Mythical Gains

Training Training Logs
222

Lol. The following is an idiotic theory I’m going to try to spread and see if it catches on.

For assisted lifters:

  1. Increased levels of exogenous testosterone causes androgen receptor(AR) upregulation.

  2. Since there is a higher ratio of AR in the delts, more work, i.e, isolations would be completely redundant since science already tells us they will experience growth, and in this case, higher proportional growth even without training.

  3. Since the ratio of AR is also higher in the traps and quads, squatting with quad emphasis and direct trap work will also be redundant.

  4. Since arms get trained indirectly from compounds and, come on, they’ll grow anyway without lifting, isolations for arms would also be redundant.

Therefore, the perfect program for assisted lifters would be…

Starting Strength!

By logical inference, a natty would have to train with a high volume bodypart split to experience gains in similar proportions.

Science, bitch!

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223

Please address us properly - it’s Bitches!

And, don’t forget that because you are using the valsalva on all of your main lifts, training core is also redundant.

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224

07-16-2016
C2W3D4

SQ
5@45, 5@95, 3@135
5@185
3@210
5@235 RPE 8
1@275 JS PR! RPE 12 (see video for shits and giggles)
3@225
4x5@135 Paused and beltless
Leg Ext, 5x15@75, Leg curls 5x15@70 BPA’s between sets - 5x20 pronated and 5x20 supine

I never made it to the gym to finish my cycle before vacation and deload so I did squats when I got home today and will start Cycle 3 with OHP tomorrow. I was excited to get to the gym after the week of rest and overeating - weighed seven pounds heavier today than when I left, water, I know - expecting to kill it. I actually thought I might hit three plates today, hahahaha - the squat mocked me. I figured I would start at 275 which is a PR for me anyway. And, well, watch the video.

I almost passed out, thought my head was going to explode. So, I called it good and did a back off set at 225 and then tried out paused squats, which I really liked.

A little disappointed with only getting 275, but it was still a PR. New cycle tomorrow. I have decided to make use of FSL’s in my 5’s week, back off sets in my 3’s week, and Joker sets in my 5/3/1 week. I’m considering switching templates for this cycle but haven’t decided yet - I’m not really following the template anyway. I was considering doing the BBB but will have to modify my goals if I do. I’m kind of close to my body comp goals and am looking a little leaner than I would like, so perhaps BBB with caloric maintenance will be a good idea.

Good to be home.

2 Likes
225

You’d be treading a fine, fine line. I’d recommend just doing FSL sets each week, aim for 5x7 in week one, 5x6 in week two and 5x5 in week three. That’s easily doable at maintenance. Chuck in jokers whenever you feel great, between your main sets and FSL sets.

Also, good work on the squat, especially the recovery. You might find descending a mite slower may help you maintain control.

226

Yeah, I re-read that template again and think BBB at maintenance isn’t the best way to go.

Still thinking about what to do. I may just leave it where it is and do the work up options that you suggest and that I have done in the past. I really like the paused squats, and I liked the paused BP when I did them, and I’m probably going to continue to run LP on the DL, so…

Just excited to back in a cycle and not de-load, lol!

227

Good job in general but it seems to me you’re rushing the descent of your squat a lil too much. Maybe try having a little more control the next time. I can’t seem to find any other videos of your squat in the past 50 or so posts so I’ll just ask, is this the usual speed at which you descend into the hole? Overall, I’d say this is a good attempt but it might not fly in terms of depth at a meet. I’m sure you’ll crush this weight the next time you attempt it.

228

What makes you say that? The fact that I almost fell on my ass? Yeah, I have a tendency to bomb into the hole on a heavy weight, something I’m now combatting with paused squats. It’s from overthinking it and trying to max the benefit of the stretch reflex. And, I was a little too enthusiastic about getting the weight.[quote=“Benanything, post:227, topic:214529”]
I’m sure you’ll crush this weight the next time you attempt it.
[/quote]

I appreciate your confidence!

229

Try to pull yourself down I to the hole rather than drop. That might help slow you down.

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230

Paused squats, my new favorite.

I was reading Beyond 5/3/1 last night and he has a template that includes paused squats and benches as assistance work so I think I’m going to add that in. I’m also planning on adding 3 sets of 5-8 rep FSL’s or pyramiding (65,75,85,75,65) on OHP and continuing LP on DL’s.

Thoughts?

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231

I’d go 3x8 FSL, and 3x5 for DL - just start with a really low TM like 75% or something.

232

Me no likey! I don’t want to reset, and plan on continuing LP on DL. I think I’ll give it a shot on OHP today and see how I feel. I’m only in my third cycle so my TM isn’t that cray cray, and I planned on resetting after five cycles anyway. I know being in a hurry is one of my shortcomings, so I’ll be conscious of over training.

It’s a valid point but I’m too stubborn to listen. So why’d I ask in the first place, right?

233

7-17-2016

C3W1D1

OHP
5@45, 5@75
5@90
5@110
10@115 (Capped at 10) RPE 8
3x8@90 FSL RPE 8

CGBP, 5x12@95, Lat PD’s 5x10@100, FP’s 5x10@40

Okay, I can see the problem with eight rep FSL’s. They weren’t too bad today, but I imagine I will have a hard time hitting the reps in 531 week, and maybe even in 3’s week.

Trained fasted. I didn’t IF during vacation and I’m debating whether or not I want to go back to it. But, I went to the gym at seven this morning and didn’t feel like eating before hand. I will see how it goes today.

234

I’m pretty sure that’s why there’s a 5-8 rep window.

Nothing wrong with keeping up your lp for deads. There’s also no reason you couldn’t do a kind of FSL with your final warm up weight either, just to get in some volume if that’s something you wanted to do.

235

07-18-2016

C3W1D2
DL
5@135, 3@185 (WU)
5@255 RPE 8
1@275 RPE 8
1@295 RPE 9
BPA’S 5X20, HLR 4X12, Hypers 4x12@10, Curls 5x10@55, TPD’s 5x11@45

Rough start to the day. I had significant DOMS from squatting two days ago - suspect it was the pause squats- and then, my bike had a flat. I pumped it up and gave it ten minutes and it lost ten pounds so I took out the tube and found the leak on an old repair. I looked for my new tube that I put in a place for “safekeeping” but couldn’t find it, so I put the old tube back in and figured since it was so slow, I could make it to the gym and then pump it up for the ride home. But this time, it lost eighty pounds in ten minutes, NG!

So, I started walking. Luckily a neighbor picked me up. I’m glad I stayed committed to the workout.

I got the work set at 255 no problem.

I considered this, but was too tempted, so I went for the 295.

Yeah, I know, my back is rounding - and I felt it, a little twinge that stayed with me for a while. But, glad I hit it, wish I had just gone for 300 to get that milestone out of the way. Whenever I do hit it, it will be my first lift over 300 ever, so I’m kind of looking forward to it.

I think I let the bar get a little too far away from me, and I need to tighten up my back/raise my chest. Feel free to make suggestions.

All in all, it felt good. Debating whether to do BP tomorrow. Part of me wants to get a move on since I’m not working and can recover faster, why not crank through this cycle in two weeks? Well, because I program hop and lack patience, that’s why.

We’ll see what happens.

236

Congrats on the PR. I think the back twinge may be a product of attempting to jerk the weight off the floor. Right at the 8 second to 9 second transition of the film, you go from being very stable in the start up to suddenly transitioning all of the load onto your middle back to being stable again. Ideally, you’d want to maintain tension the entire time, rather than attempting a rapid transition like that.

I don’t have any sumo experience, but something that has worked with me is to think about essentially “rolling” into the start of the lift, rather than trying to pick it straight up. This allows me to stay tight the whole way through. Otherwise, try to pull all the slack out of the bar first and then break the weight.

300 isn’t far off at all. You got it.

2 Likes
237

That’s awesome. I forgot about it until you wrote it down, but I remember that pain coming strong, and then lessening as I pulled through it. The “jerk” makes total sense. I kinda lose my shit when attempting PR’s, like dive bombing the 275 pound squat above.

Thanks.

238

He’s right. He usually is.

Couple of things additionally in relation to your technique:

  • you’re still kind of pulling conventional, just with a wider stance: you’re getting leg drive, but using your back to break the floor. With sumo, you really should use your hips to come off the floor while all your back does is keep your trunk at the right angle.

  • to fix the above, drop your butt a bit lower, pull the bar into your shins and push your chest up. Keep your shins vertical. Then, push your knees and feet out while pulling back on the bar. Imagine you’re gently levering it up. Once the bar starts moving keep it on your legs and keep your weight behind it. When the bar passes your knees, drive your hips through and lock your knees.

Oh, and 308-315 next time for sure. Nice work.

239

Yep, yep, yep.

I struggle with the differences. I worked with my SS coach last week and he seems to be getting me to pull conventional from a Sumo stance, which I am not necessarily against. I want to lower my hips and pull more with my legs, but it seemed he had me raising my hips and getting my chest up.

This is a real problem for me. When I was working with my coach I actually bloodied my shin, first time ever. I realize this should be pretty common, but I have trouble keeping the bar on my legs.

I’m thinking 315 is doable now with some technique improvement, and maybe not being a little too excited about it. But, I figure I would be better served with doing some back off sets next time and working on technique, putting some money in the bank for my next effort, so to speak.

Thanks!!

240

Sounds like you have it right and he doesn’t. What is an SS coach? Sumo starts with lower hips and a huge amount of hip drive. Do what you said you wanted to do. [quote=“The_Myth, post:239, topic:214529”]
When I was working with my coach I actually bloodied my shin, first time ever. I realize this should be pretty common, but I have trouble keeping the bar on my legs.
[/quote]

Bloodied shins are common, and mean you’re getting it right. Actively pull the bar backwards, not up. It’ll come up no matter. You need to pull it along your legs.

241

SS is Starting Strength coach, they certify peeps. He doesn’t lift Sumo but his girlfriend does and she is a badass. I think it’s mostly me misunderstanding, but I am thinking about going to a pull camp next week nearby. I’m beginning to love DL - felt pumped and thermogenic all day.

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