Long Off-Season to Classic D Class Weight Cap

[Slowww]

First week of off season in the books
102.3kg/225.5lbs so +.5kg/1lb this week

Dropped the weight on my pressing, taking tempo much more seriously, starting at 140kg/310lbs overhead. Honestly I need to 100% get chasing plates out of my head. 3pps is totally fine lol.

Bench press too also toned it down. Starting low and slow at 120kg/265lbs with pause etc. Im not going to chase 180kg/400lbs for reps on the incline. It just sounds like more injury risk.

Cycle is now test & eq, 2x a week. Blood work totally normal so ready to give a good push.

No pump, no food- fasted AM check ins before cardio. Will be going every day on Sunday morning to get same lighting.


Happy with my physique at the moment, ready to make improvements where it needs to be done!

 

[Almoister]

Love the back tatoo i will get one of them too one day

 

[Slowww]

Love the back tatoo i will get one of them too one day

Nice! Yeah the Thai tattoos are very beautiful, but the bamboo rod with the metal is pretty painful haha

 

[Slowww]

Back home for a while so, logging lifts.
Fasted weight 104.3kg/225.5lbs
Carbs up, cardio down, weight going up on body, on machines. Will blow these up over next few months

LEG ONE QUAD DOMINANT, IN THIS ORDER

ADd SS ABd

3x20 100lbs + 3x30 100lbs



SLC

1x Ramp 12 to 90

Fail 1x8 130

Working to failure

2x8 130



LE

1 x RAMP 20 to 110

Finisher 1X8 140



RAW LP

RAMP 12 to 240kg

Finisher 280kg



RAW HS

1x9 180kg

1x12 140kg



V SLC

Rep Goal 30

20kg 15/8/7



RAW SS

1x9 70kg

Drop set

1x5 40kg

 

[Slowww]

PULL (pulling – back, biceps)
Weight: 105.9kg/233.5lbs

Water came back after leg day and increased carbs. I am almost certain I will get over 260lbs this time.

Started working with a training partner, so some of these are with assistance, past failure. But technically it’s much better and more strict even at the end. Will work towards overloading. Some reps have already increased significantly.

single-arm lat pulldown to chest
2x9 70kg



chest-supported T-bar row
70kg
1×16 40kg



• Pendlay barbell row
3x13 60kg



• single-arm dumbbell or hammer row
1x8 80kg
1x9 70kg



• side-lying lateral raises
1×10 25kg
1×20 15kg drop set at 10



• single-arm preacher curl (machine) –
RAMP 12 to 15kg
Finish 1x10 20kg+
back-off 20 (rest-pause) 15kg



• incline hammer curls –
1x10 22.5kg
1x8 22.5kg
(1/2+1) 10kg

Calves
Standing hoist calves raises
3x22 90kg

Seated raises
3x15 50kg

Calves press
2x50 40kg

 

[Slowww]

Weight: 107.3kg / 236.5lbs

Push day + abs

Star trac lateral cable raise
RAMP 12 to 4th plate



Star trac incline press machine
1x6 180kg/400lbs
1x12 100kg



Slight incline press
2x8 140kg
1x12 100kg



Startrac Pecfly Superset Startrac Stretch-push

3x15 12kg Superset 3x 7-8 12kg



Dumbbell lateral raises
2x12 15kg
1x20 7.5kg



Triceps 100 rep Giant set

-cable push down- overhead extension- Korean mega grip (spreader bar sort of) push down— underhand straight bar push down

2x25/25/25/25 23kg

Cable French press
Ramp to 36 x 10

Leg raises
4x15-20

Matrix cable crunch machine
3x12-15 60kg

So my strength is blowing the fuck up like crazy. Honestly I did not expect to go in today and slap a full plate on my Incline and do my first work set at 400lbs on my first real push workout after carbs really hit. But I will take it. Very excited about what is going to happen this off season.
Im not looking for numbers but I for sure am going to be way stronger by the end of this.

 

[Slowww]

Thursday:
rest & massage
Weight: 103.6kg/228.4

I am really sensitive to water retention right now. I can’t tell if it is because I am more cognizant about changes in my physique or if my body has changed as I age. After my leg day I gained several kgs . I have some kind of weird retention in my adductors and get extremely blurry after leg day.

Since I am home I will continue doing prehab/ massage to deal with scar tissue
60-90 minutes 2x a week will be the norm now.

Oh forgot— so as to my current experience with a training partner. I really don’t know how long this is going to last.

This guy has already missed two leg days, and is talking about getting cheat meals together and shit. Like man if you can’t do leg day why do you even think about cheating on your diet. I hate this kind of mindset. The guy says he wants to beat me in competition next year, but isn’t even willing to put in 70% of the effort. Doing 3/5th if the work and cheating on the diet is not going to make a good classic physique. I never really dealt with these kinds of delusional “road to pro” guys who talk big and don’t really live it but seriously this shit is annoying. Im really trying my best and this dude wants to talk about how he’s gonna win and all this shit for what? And why the fuck would I want to cheat on my diet with a man and not my wife and child; that shit is frankly out of line in my book. Seriously it’s cool to have a spotter but this kind of mentality is soft, and honestly feels detrimental to have especially during training. Honestly I don’t want to tolerate it and I don’t need a friend to train with, that shit is lame— it’s not the tea party, it’s not the social hour, it’s not a game of golf.

 

[Ryu82]

This guy has already missed two leg days, and is talking about getting cheat meals together and shit.

I gave up on training partners a long time ago man. Juice is not worth the squeeze. If he's is not at least as, or more committed then you, time to drop him.

 

[Slowww]

I gave up on training partners a long time ago man. Juice is not worth the squeeze. If he's is not at least as, or more committed then you, time to drop him.

yeah sounds like it hahaha. I’ll give it one more week to see if he stops being a pussy

 

[Slowww]

Friday: Legs 2
Weight: 103.8kg/229lbs

Nautilus Adductor RAMP 15
Up to 110 fail at 8


Nautilus Seated curl ramp 12
Up to 130
Drop set to 70 +8 & 8 partials


Nautilus Hamstring curl sets
2x8 100
1x12 80


Cybex Vertical leg curl
1x30 20kg 18/7/5


Nautilus Machine RDLS 3 second pause
3x20 80kg



Nautilus inspiration leg press (wide)
Ramp 20
To 240 x 11


Back holding condition. Still striated glutes, Christmas tree. Growing, staying lean.

 

[Slowww]

Weight: 103.5kg/228lbs
Saturday: upper

DB run the rack in 8s
Up from 2.5kg to 15kg and back down

Precor overhead
1x6 180kg/400lbs
1x20 100kg + myo reps

PR, RAW, straight out the gate pushing the heaviest weight I have with fine tempo. I think I’m getting to 5 plates by the end of this. Honestly my shoulder joints and elbows feel very good, very healthy now that I have a bit of carbs and water, Im not so dry.




Star trac Pec dec RAMP12
Full work at 6 plates
Fail at 8 +
Drop set 4 plates +
Static hold 60s

Mega mass hammer low row
1x9 35kg
1x15 25kg

Matrix upper back row
3x12 140kg 30s rest

Rope triceps push down Ramp 12
Full work at 27.5
Fail at 34

Nautilus inspiration straight bar bicep curl
Ramp 15
Full work set at 7 plates
Fail at 9 plates

Dips
2 x failure

Check ins- morning, no pump, no food, before cardio and then meal, then gym.



Also had a photo shoot today, did some non-mandatory poses. Wife saw the pictures and said she finally understands classic body building hahahaha. She said it’s like a building Greek god in a museum, but with more detail, and when the poses are not just the check the physique in poses really can look like pieces of art. I think I have to show her some actual good posing routines and she will get a further understanding and see how high the level of the artistic element of the sport can be developed

 

[Slowww]

Sunday: active rest— bouldering
Weight 103.4

Rock climbing as a 228lb fella is not easy. Ate shit and tore my leg up after I failed a foot swap on a hold of a slab and slid down the wall.
Had a cheat meal. Thai food— roast chicken, papaya salad, sticky rice, mango and durian tarts. Right now climbing at low intermediate level, not trying hard, just for enjoyment, mobility, balance and coordination.

Monday: legs 1
Weight: 104.1
Really nasty getting sleeves on after I tore my shin up on the wall.

ADd SS ABd
3x20 100lbs + 3x30 100lbs

SLC
1x Ramp 40 to 130
Fail 160 7 reps
Working to failure
2x8 160



LE
1 x RAMP 20 to 130
Finisher 1X10 150


LP
RAMP 12 to 260
Finisher 1x8 310


HS
1x10 190
1x14 150kg


V SLC
Rep Goal 30
20kg 20/7/3

SS
1x9 80kg
Drop set
1x6 40kg


Here are a couple of the photos from the shoot yesterday. I wasn’t prepared for it, I just recently have been getting messages from photographers on social media to do photo shoots so I did one as posing practice. Work on creativity, and new movements. Here are some shots I thought were interesting.

 

[Slowww]

Tuesday: pull
Weight: 103.4kg

Weight stabilizing, adding 20g carbs post training. I forgot I get super tired growing and my snoring came back so back on Cpap and trying to go to bed at 9pm

Easy to get to bed earlier with only 5 meals for over 3,500 calories. Still feel like I’m starving several times a day.

Blood glucose good. Blood pressure very good.

Nautilus single-arm lat pulldown to chest

1x8 90kg

1x10 70kg



chest-supported T-bar row

1x14 60kg

1x10 80kg

1× 12 50kg



• Pendlay barbell row

2x8 70kg

1x15 40kg




Matrix hammer row

1x8 100kg

1x. 80kg





• side-lying lateral raises

1×12 25kg

1×20 15kg drop set at 10



• single-arm preacher curl (machine) –

RAMP 12 to 20kg

Finish 1x8 25kg

back-off 20 (rest-pause) 15kg



• incline hammer curls –

1x11 22.5kg

1x8 22.5kg

1x15 (1/2+1) 10kg

 

[Slowww]

So I think my diet has been spot on consistently, training always getting better, health and cardio always on point, good BP, BG, digestion is great now, but I had one big glaring problem which has been my sleep. I always sleep enough to function but recently I have been trying to fix my sleep hygiene. Now every day I am in bed by 9:00, CPAP on, food finished by 7 or 8pm, sleep between 9:30 to ten. I always get much more tired when I grow. Earlier this week I was very tired, so I decided I need to fix this now, if I want to have a perfect off season push.

I have also been doing my core work, right now every day at least 5 rounds of vacuums and I am starting to get more feeling Im abdominal muscles, more connecting and control. I do them while walking, and while seated now. Each day at 10am.

My training partner also got it through his head were not at the gym to play around, and now is doing both leg days, is stopping cheat meals, and not doing dumb shit. So hopefully it will stay this way. His load, volume and exercise selection aren’t the same, since he can’t tolerate the same volume, or handle the same weight— but for vast majority it is set up so we can spot for some machines and compounds. I’ve been able to push harder on some movements so it’s helpful at the moment.

Overloading everywhere basically.
Changed one movement because I was having too much anterior deltoid loading. And it was much better work out

Wednesday: push
Weight; 104.0

Star trac lateral cable raise
RAMP 12 0 to 4th plate
1x8




Matrix smith
1x7 140kg (last rep assisted)
1x12 100kg



Max pump Slight incline 2
2x10 60
1x13 50



Startrac Pecfly Superset Startrac Stretch-push

1x15 16 Superset 2x7 16kg

2x12 16. 1x



Dumbbell lateral raise
2x15 15kg
1x25 7.5kg



Triceps Giant set

-cable push down- overhead extension- Korean mega grip (spreader bar sort of) push down— underhand straight bar push down

2x25/25/25/25 23kg



Cable French press

Ramp to 36 x 10

Calves
Standing 4x15
Press 2x50
Standing different position 3x20

Thursday: rest
Weight: 104.5kg/230lbs

Woke up looking tighter than usual, but heavier. I think this week will be good when I get to check ins. Good speed going up in weight but not getting much worse condition. But, again I will have to see during my check in, to make sure.
Im getting crazy hungry, but weight is basically stable. No huge water holding or spikes like the last two weeks. I’ll give one more week before my weight is not making these kinds of small fluctuations and we can just see consistent patterns

 

[Ryu82]

Nice. Curious what CPAP you are using? I was looking at yvwell I believe the BreathCare 3 lol

 

[Slowww]

Nice. Curious what CPAP you are using? I was looking at yvwell I believe the BreathCare 3 lol

I use the BMC U20-A. & I use a full face mask, due to congestion issues. I tried the nose only one but I would end up feeling like Im suffocating and couldn’t sleep. No problems with this though, and it doesn’t scare my daughter hahaha.

 

[Slowww]

Friday: legs 2
Weight: 105.5/232lbs
Now over what would be weight cap. Very different than last time I was over 230. Last time I was 230 i was very full, not wanting to eat, going through it robotically. Now I am starving, eating much less at the same weight.

I know I am going to grow a lot.

Also gyno surgery atuff is almost fully healed. Aesthetically looking much much better and almost 100% adhesion and lump free, so will be ready to get to stage after this push.

My training partner asked if I would coach him today, & since he got his stuff together about training, at least has the passion and got his mindset in check, I said I will help him out. Honestly seems pretty coachable. If he is gritty and patient I think it will be cool. He follows his diet already but it’s kind of stupid, so will fix it tomorrow after I get first check ins and a bit more discussion so I can decide which direction we need to take things then get a training protocol out. Not going to post about this more but, if things continue this direction I think training with a partner will be quite decent.

Legs: setting PRs everywhere. Pushing hamstrings fucking hard since I have a partner now, drop sets with forced reps

Adductor RAMP 15

Up to 110 x 15

Fail at 120 x 9



Seated curl ramp 12

Start 70

Up to 150 x 8

Drop set to 100 +9 & 8 forced reps with spotter



Hamstring curl sets

2x8 120

1x13 90



Vertical single leg curl

1x30 25kg 13/7/5/5



Nautilus Machine RDLS 3 second pause

1x20 100kg

2x20 80kg



Nautilus inspiration leg press (wide)

Ramp 20

To 240 x 20

Fail 280 x 8

Also did vacuums and calves today

 

[mimovic]

How long do you rest between sets on your "ramp" exercises?

 

[Slowww]

How long do you rest between sets on your "ramp" exercises?

Small or isolated muscle groups: 45-90s
Large muscle groups or compound movements: 2.5m-5m
don’t need to rest as much between biceps as deadlifts or leg press for example

 

[mimovic]

Do you go up one plate at a time to accumulate volume or maybe larger jumps?