ruckin
Member
Have you tried carb cycling like that to recomp before?
MESO-Rx
Anabolic Steroids
2017 training log
- Thread starter theprodgicalson
- Start date
Yes, when I had more bodybuilding type goals. Turned into more of a small cut. Dropped like 5lbs but was fairly shredded with veins showing in my abs, legs and everywhere. Estimate about 8-10% BF at 205lbs.
I didn't 2 high carb days, 3 moderate and to no carb days. So it's a tad different.
Deadlift
555 x 1
605 x 1
660 x 1 (PR)
3 board press
355
4 sets 2 reps
Standing hamstring curls
4 sets 10 reps
Not super happy with this session. considering how quick 605 moved, 660 was very close to a 10RPE if not a 10. Again, its my techinique. Breaks off the floor fast then after its above my knees its struggle bus city. Which with pulling sumo it should be the exact opposite. should be hard to break the floor, easy to lock out.
the 3 board press was the perfect add in on bench for me. exactly my deadzone. those should not have been that hard.
ran out of time to do RDL's so i just pumped out some standing leg curls. is what it is.
555 x 1
605 x 1
660 x 1 (PR)
3 board press
355
4 sets 2 reps
Standing hamstring curls
4 sets 10 reps
Not super happy with this session. considering how quick 605 moved, 660 was very close to a 10RPE if not a 10. Again, its my techinique. Breaks off the floor fast then after its above my knees its struggle bus city. Which with pulling sumo it should be the exact opposite. should be hard to break the floor, easy to lock out.
the 3 board press was the perfect add in on bench for me. exactly my deadzone. those should not have been that hard.
ran out of time to do RDL's so i just pumped out some standing leg curls. is what it is.
That is interesting on the deadlifts. Do you think maybe foot positioning could be a factor? Shit even pulling fast off the floor obviously didn't give you the momentum through lockout that you were expecting. What do you think might be the issue here? I ask because in my next training cycle I will in corporate Sumo pulls every 3rd week. Just trying learn the nuances of Sumo pulling.
I saw the video and that is odd. Are you somehow using conventional mechanics when pulling sumo? It's the opposite for me. Conventional flies off the floor and then is hard to lock out and sumo is slow to start and then locks out faster.
My weakness in my pull is my hamstrings. I will be hitting them hard in the off-season.
@Perrin Aybara have you tried those wraps? I'm not even pre rolling them I believe I will get over 100 pounds out of those wraps in comp. I don't know my max in squat since it's been.over a year. But 505 is flying up 1x3
Yeah, i tried them Friday for a heavy triple. I'm going to try them a couple more times, but I think i get more out of my slingshot wraps. They have more rebound. The Lillebridge ones seem like more stopping power than rebound.
Cool. I don't know then. For straight rebound I have tried the metal black wraps. And it seems like most of the metal wraps are geared towards rebound. Lots of revolutions with those metal blacks.
@franchise24 its technique without a doubt that is the issue. im not pulling my hips into the bar enough and utilizing my legs. i actually am going to play around with my stance a bit this week or next week. going to try a bit of a narrower and a wider stance to see. its going to be hard to tell since its at 80% next week. technique flaws always show at around 90-95%. i may just do a couple heavy doubles at 90-92.5% next week to work on it. i also have the deadlift only meet in one month, so adding some fatigue would be a good thing. most likely will open up around 600 and go from there. id like 670-685 at the meet. if i can refine my technique enough i know its there based on the speed off the floor of the 660. looked like i would have been able to hit a double before it got over my knees and stalled out.
i think this is exactly my problem. not using enough legs at the start of the lift and end up in a less than advantageous position once it hits my knees.
i think this is exactly my problem. not using enough legs at the start of the lift and end up in a less than advantageous position once it hits my knees.
Thanks for the reply. I was watching Chris Duffin explain a cue on sumo pulling. And that cue was opening the hips and getting as close to the bar as possible. I watched it last night.
Yep, dropping your nuts on the bar
ruckin
Member
Fuck yeah congrats brother! 300kg milestone
Thanks brother! 317.5kg is the next goal
Had to get out of the house and get some iron therapy in today. Decided just to not do my box squats today, and do them tomorrow.
Comp Bench
310
4 sets 5 reps
Barbell rows
335
3 sets 5 reps
295
3 sets 5 rep
DB incline
100's
3 sets 8 reps
Hammer strength bench
SS
Wide grip seated high rows
3 sets 15 reps
Bench continuing on feeling good. Last set was 8.5RPE. Going to be adding in more back work. 2 days a week we'll have some type of row or pull-up/pull down. Need to build up some more upper back strength.
Going to try and work on the rest of my programming tomorrow. Still waiting on confirmation date of my next full power meet. But it will be sometime in December.
Chris Duffin is a beast. I love his videos.
Box squats
385 bar weight + 80 in chains
3 sets 3 reps
265 bar weight + 80 in chains
5 sets 3 reps
Good Morning Machine
2-25s plus green mini
SS
KB windmills
4 sets 10 reps
Box squats felt okay. Working on hip mobility almost daily so seeing a little improvement there with these. Some decent volume moved.
Got some body tempering done immediately after box squats. My triceps are so junked up. Not waiting a month to get rolled out ever again. I could tell on bench yesterday that my triceps were starting to get that way
I'll have to take a pic of the good morning machine. It's a plate loaded machine. Such a good stretch in hams/glutes/low back. The windmills were new. Saw someone do them a while back. Trying to build these obliques up to get a bigger squat! And AB gains are always cool. I don't work them directly enough. This is a KB windmill by the way. Highly recommended. Just take a breathe and brace like you're about to squat and do them.
385 bar weight + 80 in chains
3 sets 3 reps
265 bar weight + 80 in chains
5 sets 3 reps
Good Morning Machine
2-25s plus green mini
SS
KB windmills
4 sets 10 reps
Box squats felt okay. Working on hip mobility almost daily so seeing a little improvement there with these. Some decent volume moved.
Got some body tempering done immediately after box squats. My triceps are so junked up. Not waiting a month to get rolled out ever again. I could tell on bench yesterday that my triceps were starting to get that way
I'll have to take a pic of the good morning machine. It's a plate loaded machine. Such a good stretch in hams/glutes/low back. The windmills were new. Saw someone do them a while back. Trying to build these obliques up to get a bigger squat! And AB gains are always cool. I don't work them directly enough. This is a KB windmill by the way. Highly recommended. Just take a breathe and brace like you're about to squat and do them.
He's a beast and a smart fucking dude.
Squats
345
5 sets 5 reps
Sumo deadlifts
605
6 sets 1 rep
Football bar bench
245
3 sets 10 reps
Decided to widen my deadlift stance and try it out today. Wanted to get above 90% of Monday's deadlift weight lifted and get some fatigue built up. Moved fairly well considering the heavy pull 4 days prior. It's the reason I went a little lighter on squats. Going to pull a 5RM middle next week which will be my opener. Thinking 600 then pull 640 the following week and dead load from there.
Have just a few finishing touches on my program to write up. It's tentatively written up for 16 weeks so I'll start next week.
345
5 sets 5 reps
Sumo deadlifts
605
6 sets 1 rep
Football bar bench
245
3 sets 10 reps
Decided to widen my deadlift stance and try it out today. Wanted to get above 90% of Monday's deadlift weight lifted and get some fatigue built up. Moved fairly well considering the heavy pull 4 days prior. It's the reason I went a little lighter on squats. Going to pull a 5RM middle next week which will be my opener. Thinking 600 then pull 640 the following week and dead load from there.
Have just a few finishing touches on my program to write up. It's tentatively written up for 16 weeks so I'll start next week.
Week 1 day 1
Squats
Warm ups
290 x 3
325 x 2
Working sets
360
4 sets 5 reps
Hypertrophy Bench (first and last rep paused)
235
3 sets 10 reps
Reverse hyperextension
230
3 sets 15 reps
Abs
Ab roller
3 sets 10 reps
Planks
3 - 60 second holds
First day went well. Nothing too exciting yet. squats at roughly 75% which felt phenomenal. Squats are definitely on a huge up swing since the end of last year up until July really. Going to be religous about doing direct Ab work. Will mostly be the roller, planks, KB windmills or single hand suitcase carries. will up the volume on them as i get acclimated.
With Hypertrophy bench i just picked a number to start somewhere. this will not go above a 8RPE ever. ill be making jumps on it week to week in a progressive manner, but will rack it if im at an 8RPE. im also going to switch out a standard barbell for the football bar every 3 weeks.
ill be benching 3 times a week. Hypertrophy day, speed day and strength day
haven't finished my carb cycle approach yet and how i want to implement it. i may do that this evening since i have nothing going on as of now.
Squats
Warm ups
290 x 3
325 x 2
Working sets
360
4 sets 5 reps
Hypertrophy Bench (first and last rep paused)
235
3 sets 10 reps
Reverse hyperextension
230
3 sets 15 reps
Abs
Ab roller
3 sets 10 reps
Planks
3 - 60 second holds
First day went well. Nothing too exciting yet. squats at roughly 75% which felt phenomenal. Squats are definitely on a huge up swing since the end of last year up until July really. Going to be religous about doing direct Ab work. Will mostly be the roller, planks, KB windmills or single hand suitcase carries. will up the volume on them as i get acclimated.
With Hypertrophy bench i just picked a number to start somewhere. this will not go above a 8RPE ever. ill be making jumps on it week to week in a progressive manner, but will rack it if im at an 8RPE. im also going to switch out a standard barbell for the football bar every 3 weeks.
ill be benching 3 times a week. Hypertrophy day, speed day and strength day
haven't finished my carb cycle approach yet and how i want to implement it. i may do that this evening since i have nothing going on as of now.
I like your lay out.
Thanks man.
will be benching 3x/week, squatting 2x/week and deadlifting once a week. Lifting 3 days a week.
