How are you finding the joker sets? BTW, your log is a marvel of concision. Mine really, really isn’t.
I like them. A little embarrassed by the light weights, but feel like the joker sets are having an impact on strength and LBM. I’m sure it’s probably the TRT, but I think the jokers are helping, but according to my scale, I’ve added some muscle. I weighed 184 this morning but look fuller, actually look like I work out again.
I’m sure the weight gain is also water, but kind of feel ambivalent about being stuck weight wise. It’s good because around 180 is a low for me and I feel like I might be establishing a new set point for my body, but discouraged because I should be losing based on my calories. Either way, I know I need to add some cardio but I really hate it (other than LISS).
But yeah, I like the jokers, I think it’s a good plan for me, to keep some intensity without the volume.[quote=“MarkKO, post:562, topic:214529”]
BTW, your log is a marvel of concision.
[/quote]
I kind of feel like I don’t have much to say, especially since I seem to be making no progress, and have in fact gone backwards, so it’s become pretty much just a way to make me go lift, lol.
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3-11-2017
C9W1D4 - Squats
WU 5@45
3x5@95, 115, 135
5@155
3@175
2@185
1@205
1@215 RPE 9
BPA’S 5X30
Gym was mobbed so I went with the “I ain’t doing jack shit” template and GTFOT.
2 Likes
That’s when I have the most to say, usually a long winded WTF why I am not getting anywhere.
2 Likes
3-13-2017
C9W2D1 - OHP
5@45 WU
3X5@78,80,90
3@105
3@115
2@125
1@135 RPE 9 (Failed a second rep)
Laterals, SS with FP’s 4x12. TPD’s 3x6@100
Woke up at 186.4 today, WTF, but looked a lot better post workout, not sure what’s going on. I had a few beers at a St. Paddy’s parade on Saturday, so I was definitely bloated this morning. I’m thinking about just going with the gain since I’m back on TRT, try to keep my body fat where it is, add in more LISS, and just see where it takes me.
Happy with the Jokers today - got 125 twice as opposed to just once last week, and the 135 went up pretty easy the first time, so seeing strength improvements.
1 Like
3-15-2017
C9W2D2 - DL
PC 3@65 WU
5’S Pro, 135, 150, 170
3@185 JS
3@ 205 JS
3@ 225 JS RPE 8
BPA’S 5X30, HLR’S 4X12, HAMMER CURLS 4X12, PREACHERS 50 TOTAL.
I’ve been back on TRT for four weeks, got a blood test last week and my T was 605 after seven days, prior to my next shot. Pretty sure I was completely shutdown before and the new T level has my strength coming back. Last week my top JS was 205x1.
That’s the good news. The bad news is that I woke up at 186.7 this morning, almost six pounds higher than last week’s average. I have been hungrier, and have eaten more, but should still be in a deficit, so the weight gain has to be water and glycogen, but, according to my scale I have gained almost three pounds of LBM since last week (BIA scale). And, frankly, I look bigger, fuller, and like I lift.
In my experience, I typically gain about 6-8 pounds when starting back on TRT, so I hope that’s it, but I’ve decided to go ahead and get on the gain train but very conservatively. I’m going to bump my calories by about 250 per day and see if I can keep adding LBM without adding fat. I’m okay gaining weight, so it’s not really a recomp, but I don’t want my BF% to go up (I was 13.6% this morning - had one day two weeks ago at 11.4% when I was pretty dehydrated).
Typical Myth, changing plans midstream. I guess I just got tired of being hungry and weak…
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Being hungry is bearable if your strength sticks around. Enjoy the lean gains while they come.
2 Likes
3-17-2017
C9W2D3 - BP
WU 10@45, 5@75
3X5 @ 95, 110, 125
JOKERS
3@135, 3@155, 3@165 - RPE 9
BPA’S 5X30, CRUNCHES 4X25, VACUUMS 4X4X12 - Between BP sets
LISS - 30 minutes on treadmill at 2.5% incline
Incline machine, 4x12, pec deck, 4x12, TPD’s SS with facepulls, 100 reps each.
Vascularity coming back in my shoulders, feeling stronger. Weighed in at 185 today.
2 Likes
3-19-2017
C9W2D4 - SQ
WU 5@45, 5@75
5@105, 5@120, 5@135 WORK SETS
3@155, 3@175, 3@195 JOKERS - RPE 8.5 FINAL SET
BPA’S 5X30, ABWHEELS 5X10 Between sets
Leg extensions and curls, 4x12 each
5/3/1 week next week, looking forward to singles for JS, expect to hit two plates again for the first time in a while. Strength is coming back quickly and I’m wondering if I set my TM’s too low.
So, I’ve been thinking, which is never good. I made really good gains, both strength and size on SS, but I felt overwhelmed by adding weight every workout. I’m thinking about doing a smash up of 5/3/1 and SS.
On day 1, I would do 5’s Pro with day 1 being 5’s weeks weight and doing SQ, OHP, and DL.
On day 2, after a rest day, I would do 5’s Pro with 3’s weeks weights for SQ, BP, and DL.
On day 3, after a rest day, I would do 5’s Pro with 5/3/1 week weights for SQ, OHP, and DL.
Take two days off, add weight to TM’s, and start over with SQ, BP, and DL on day 1, SQ, OHP, and DL on day 2, SQ, BP, and DL on day 3.
Rinse, repeat, until I get to weights that require more recovery, and then go back to traditional 5/3/1.
My strength seems to be coming back quickly so I feel like maybe the low TM’s are too conservative and this would speed me up getting back to appropriate TM’s. Of course, I could just bump my TM’s more than normal. I also need to remember to start low, progress slow, hit PR’s. The Joker sets may be serving the same purpose, so I’m conflicted.
That’s what I’m thinking. Am I high?
Hopefully hahahaha
Trust your instincts.
You could consider Percentage based template for a while. It will allow you to push if strong that day and back off as desired.
Pick a rep range for each exercise and work off percentages similar to this…
LC=Last Completed
If a warmup set feels heavier than it should that day stay there and hit some reps.
(it says 3 reps or less but that actually sucks…I prefer this for the 5-10 reps especially if you are doing big compounds). For assistance you can drop some warm ups or go by feel.
2 Likes
I’d stick with 5/3/1 and your current TMs but try pushing your last joker set for a rep PR. Low TMs are never a problem.
3 Likes
3-21-2017
C9W3
OHP 45x5 WU, 3x5@75,85,95 RPE 7
SQ 95x5 WU, 3x5@115, 130, 140 RPE 8
DL WU 5@115, 3@165, 5@180 RPE 8
BPA’S Between OHP sets, TPD’s and FP’s 100 Ea with HLR’s 4x12 in between.
I just had to give the mash up a try - it was one of the better workouts I have had in a while and took 45 minutes. I actually got a little sweaty. I’m going to do treadmill tomorrow and repeat today’s workout on Thursday, treadmill again Friday, repeat the same workout on Saturday, and see where I’m at.
2 Likes
3-23-2017
C9W3 - SQ and BP
SQ WU 5@45, 5@75
5@100, 115, 130
BPA’s 5x30 in between sets
BP WU 10@45, 5@75
5@105, 115, 130 RPE 8
Crunches 4x30 SS with vacuums 4x4@12 count
Hammer curls 3x5@30 SS w FP’s 4x12@60
Playing around with the mash up -skipped Deadz today, will do them again on Saturday.
I did 5/3/1 week weights for squats on Tuesday (heavy), so I did 5’s week for weight today (light). I will do 3’s week weights on Saturday (medium) with either a joker set or a FSL.
Since today was the only day I will bench this week, I did heavy (5/3/1 week weights).
On Saturday, I will do medium squat weight (3’s week), medium OHP, and light DL…I think.
Haven’t got it all sorted out yet.
I’m planning on doing LISS on an inclined treadmill two days a week, and one HIIT day, Sunday probably.
So, I’ve mashed 5/3/1 5’s Pro up with SS LP at the end of LP, making days HLM - Heavy, Light, Medium.
Since I’m eating again, back on the juice, strength and size are coming back and recovery is better.
It seems batshit crazy, but WTF, right?
I’m going to see how it goes, but I might run through a cycle in two weeks, skip the deload, and start a new cycle.
We’ll see what happens.
2 Likes
Hey man I think you mentioned acne as a reason for dropping TRT in the past. I had it pretty bad but when I added arimidex and got my Estrogen levels in check 95% of my bacne went away. Maybe that can help you too!!!
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Yeah, my doctor doesn’t treat estrogen, but I got some adex and it is helping. Benzoyl Peroxide 10% foaming wash also helps!
I have had acne since i started puberty and its all over my neck,shoulders,chest, back and face. Its really bad and there literally everywhere! Since you guys are talking about acne would you know how to get rid of it?
Had the same issue. Mine went away at age 18.
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Damn
There are effective medications in the US, but they cause depression in like 90% of people. In fact, one of my friends was on suicide watch until the medication wore off, because it affected him so much. (his father had just died recently too, so that combined with the medication wasn’t good)
Just live with it, I was embarrassed growing up. I remember my freshman year in college at the pool with my future ex girlfriend. I was super nervous to take my shirt off, cause of it. In the end though, she didn’t care… only I did and it disappeared shortly after. Now, I just have some scarring from where I picked at, or football shoulder pads scraped them off.
Sorry to clutter your thread @The_Myth with pubescent stories. haha
Yeah i already have depression definitely wont have those. Im in hospital right now for trying to overdose and had to get antidote and it was not pleasant at all😕 i just had to talk to alot of psychologists and iv been here about 8 hours , also highlight of it was one asked if i am on steroids lol. So i said (in a friendly way i wasnt being rude and they laughed) “if i was on steroids id be pretty disappointed becos id wanma be five times the size” also a doctor said “dont do this again we dont want you to die and if you die you cant do chest day” i dont know how they came up with that but that was hilarious
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