Just watched a video on his tempering. I had no clue what the fuck those heavy ass metal cylinders my gym had were for until now. Wish you could temper yourself
MESO-Rx
Anabolic Steroids
2017 training log
- Thread starter theprodgicalson
- Start date
RodgerThat
New Member
You can lower body and chest
@Ickyrica like @RodgerThat said you can do some stuff yourself. sometimes i just lay one on my hip and just let it sit there.
Wave 6 Week 2 Day 2
Comp Bench
340
1 set 3 reps
SSB Squats
335
5 sets 5 reps
T-n-G Bench
275
3 sets 8 reps 7RPE
255
2 set 8 reps 7RPE
Hammer Curls
65's
1 set 10 reps 10RPE
50's
1 set 10 reps 10RPE
40's
1 set 10 reps 10RPE
bench felt buttery smooth. this weight moved really well. already approaching PR territory possibly next wave and im still 11 weeks out from my meet. went a tad lighter than prescribed on SSB. was supposed to be at 8RPE. i would say this was like a 6-7RPE
Comp Bench
340
1 set 3 reps
SSB Squats
335
5 sets 5 reps
T-n-G Bench
275
3 sets 8 reps 7RPE
255
2 set 8 reps 7RPE
Hammer Curls
65's
1 set 10 reps 10RPE
50's
1 set 10 reps 10RPE
40's
1 set 10 reps 10RPE
bench felt buttery smooth. this weight moved really well. already approaching PR territory possibly next wave and im still 11 weeks out from my meet. went a tad lighter than prescribed on SSB. was supposed to be at 8RPE. i would say this was like a 6-7RPE
Wave 6 Week 2 Day 3
Squats
355
5 sets 5 reps
Glute Bridge
255
5 sets 10 reps 7RPE
Revers Hyper
285
3 sets 10 reps 7RPE
245
2 sets 10 reps 7RPE
Wave 6 Week 3 Day 1
Deadlifts
485
5 sets 5 reps
Barbell OHP
215
2 sets 3 reps 8RPE
Barbell 3-0-3 tempo rows
265
2 sets 5 reps 9RPE
230
2 sets 5 reps 9RPE
205
2 sets 5 reps 9RPE
Hammer Curls
65's
1 set 10 reps 10RPE
55's
1 set 10 reps 10RPE
40's
1 set 10 reps 10RPE
Squats are feeling better. my hip seems to be getting better and better every week. the consistent stretching of it is definitely helping. the glute bridge and reverse hyper work this week was much more tolerable.
deads felt really great again. last set was probably 6RPE. BBOHP wasnt quite where i wanted it but ill take it. would have liked 225.
got some body tempering work done again after yesterdays session. definitely saw some improvement last week so im curious to see where this takes me. this week was much more tolerable than last week. quads are still plauged with some scar tissue. my triceps were a lightweight mess also.
Squats
355
5 sets 5 reps
Glute Bridge
255
5 sets 10 reps 7RPE
Revers Hyper
285
3 sets 10 reps 7RPE
245
2 sets 10 reps 7RPE
Wave 6 Week 3 Day 1
Deadlifts
485
5 sets 5 reps
Barbell OHP
215
2 sets 3 reps 8RPE
Barbell 3-0-3 tempo rows
265
2 sets 5 reps 9RPE
230
2 sets 5 reps 9RPE
205
2 sets 5 reps 9RPE
Hammer Curls
65's
1 set 10 reps 10RPE
55's
1 set 10 reps 10RPE
40's
1 set 10 reps 10RPE
Squats are feeling better. my hip seems to be getting better and better every week. the consistent stretching of it is definitely helping. the glute bridge and reverse hyper work this week was much more tolerable.
deads felt really great again. last set was probably 6RPE. BBOHP wasnt quite where i wanted it but ill take it. would have liked 225.
got some body tempering work done again after yesterdays session. definitely saw some improvement last week so im curious to see where this takes me. this week was much more tolerable than last week. quads are still plauged with some scar tissue. my triceps were a lightweight mess also.
I am struggling with BBOHP this training block. I have hit 225 before. A day after training chest. My body hasn't adapted to deadlifting twice a week. I used to only deadlift once a week. Maybe that could be it. Not sure but all my main lifts are going up. So can't complain.
yeah, ive hit 225 also. but i would stop about right at my lip line/chin. now i bring it down to basically my upper chest.
deadlifting twice a weak can wear you down for sure. how is it worked in your program? without going back through your entire log, i recently saw a deficit day and a comp deadlift day.
Yeah a deficit day and a comp day. It has slowed my recovery time. I was thinking of just having a day that I do a comp deadlift then squat assistance or bench assistance and back to deadlift assistance.
What are your thoughts?
i think that would be work great @franchise24
personally id do;
COMP DEADLIFT
BENCH ASSISTANCE
DEADLIFT ASSISTANCE
personally id do;
COMP DEADLIFT
BENCH ASSISTANCE
DEADLIFT ASSISTANCE
Thanks. Twice a week was draining me.
Life has been insanely busy and chaotic the last couple weeks. should settle down in a couple weeks.
Wave 6 Week 3 Day 2
Comp Bench
265
15 sets 2 reps (60 seconds rest time)
SSB Squats
400
1 set 3 rep 9RPE
355
3 sets 3 reps 8RPE
330
2 sets 3 reps 8RPE
Touch and Go bench
330
1 set 6 reps 8.5RPE
300
3 sets 6 reps 7RPE
285
1 set 6 reps 7RPE
solid session on this day, i felt really good. overshot the RPE's a tad because i was feeling really strong. SSB squats were supposed to be at 8RPE for all sets. i did a set at 355 in warm ups see where i was at RPE-wise. felt about a 6ishRPE. SSB bar can be a SOB at times and will fold you over if your upper back isnt rigid. so i think the first rep of my working sets kinda did me in. either case, it was a boost of confidence in squat, especially with this bar.
did the same thing for TnG bench. 300 felt super easy. about a 5RPE. should have just jumped to 320. still got some solid work in. the 330 is definitely a rep PR. and it being after comp bench was another boost of confidence.
Wave 6 Week 3 Day 2
Comp Bench
265
15 sets 2 reps (60 seconds rest time)
SSB Squats
400
1 set 3 rep 9RPE
355
3 sets 3 reps 8RPE
330
2 sets 3 reps 8RPE
Touch and Go bench
330
1 set 6 reps 8.5RPE
300
3 sets 6 reps 7RPE
285
1 set 6 reps 7RPE
solid session on this day, i felt really good. overshot the RPE's a tad because i was feeling really strong. SSB squats were supposed to be at 8RPE for all sets. i did a set at 355 in warm ups see where i was at RPE-wise. felt about a 6ishRPE. SSB bar can be a SOB at times and will fold you over if your upper back isnt rigid. so i think the first rep of my working sets kinda did me in. either case, it was a boost of confidence in squat, especially with this bar.
did the same thing for TnG bench. 300 felt super easy. about a 5RPE. should have just jumped to 320. still got some solid work in. the 330 is definitely a rep PR. and it being after comp bench was another boost of confidence.
I understand the chaos. Going through it now. Hopefully by next week or the week after it slows down.
I learned a saying going through my fraternity
"Ordo Ab Chao" Latin for Order from Chaos.
next week will be much easier and then im pretty much clear from there. nothing too stressful to be honest.
i also forgot to update my weight. woke up the other morning at 243.2! finally broke 242 in the AM. i was a bit "backed up" to be honest, and a tad bloated. so im sure im right around 241ish in the AM now. number in my head is 248 within the next couple weeks and maintain from there. then small water cut to make weight for the meet. its something like 72 days out. so im feeling really good about everything as of now.
Awesome bro!!! Nothing hectic for me either just time consuming. Wife and will be completely moved into the new house tomorrow. Going shopping for a car for her Monday. Something more practical and economical than what she has now.
Next week should be when things start slowing down for me as well.
72 days out. That's exciting.
Wave 6 Week 3 Day 3
Comp squats
430
1 set 1 rep
Glute bridge
225
5 sets 10 reps
Reverse Hyper
255
5 sets 10 reps
All in all a solid session. Did some Yoga this morning outside with my friend that's an instructor and that seemed to have help warm me up a shit ton. The 430 was easy, as it should be.
Excited for this next wave and things to start heating up!
Comp squats
430
1 set 1 rep
Glute bridge
225
5 sets 10 reps
Reverse Hyper
255
5 sets 10 reps
All in all a solid session. Did some Yoga this morning outside with my friend that's an instructor and that seemed to have help warm me up a shit ton. The 430 was easy, as it should be.
Excited for this next wave and things to start heating up!
Wave 7 Week 1 Day 1
Deadlifts
595
3 reps
530
4 sets 3 reps
Standing Overhead
165
5 sets 7 reps
Rounded back good mornings
Not ever sure on weight
3 sets 10 reps
Deads felt buttery smooth. Fastest and easiest this weight has moved. Excited for the next heavy day as it will most like be 610-615 for a triple. I'd say it was an 8RPE tops. 7-8 range for sure. Got some volume in on overhead.
Rounded back good mornings were new to me. Seated and kind of hard to explain. But all of my erectors surely felt the pump.
Deadlifts
595
3 reps
530
4 sets 3 reps
Standing Overhead
165
5 sets 7 reps
Rounded back good mornings
Not ever sure on weight
3 sets 10 reps
Deads felt buttery smooth. Fastest and easiest this weight has moved. Excited for the next heavy day as it will most like be 610-615 for a triple. I'd say it was an 8RPE tops. 7-8 range for sure. Got some volume in on overhead.
Rounded back good mornings were new to me. Seated and kind of hard to explain. But all of my erectors surely felt the pump.
@Perrin Aybara what would you rate that deadlift at RPE-wise?Waiting on coaches response, so curious on other input
You too @RodgerThat
You too @RodgerThat
No more than RPE 8.
RodgerThat
New Member
Ya I'd say like an 8RPE too maybe 7.5RPE if you're being more liberal but a solid 8 for sure
I'd call it less than that, but it's hard to say on bar speed alone. On deadlift mine can fly up off the floor on a rep I fail on. You definitely had two more.
Edit: that sounds confusing. What i mean was the speed was awesome and lockouts looked pretty easy. Probably doesn't apply to sumo as much as conventional because the lockouts kind of sneak up on you more with conventional even if bar speed was good.
Edit: that sounds confusing. What i mean was the speed was awesome and lockouts looked pretty easy. Probably doesn't apply to sumo as much as conventional because the lockouts kind of sneak up on you more with conventional even if bar speed was good.
Last edited:
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