Long Off-Season to Classic D Class Weight Cap

[Slowww]

You look good man! Your side shots are all great, back double can take a little tweaking like your wrists i don't think you need to drop them that down, it takes away the tension from your biceps and somewhat from the lats. At least in my case.

The abs and thighs you re showing in the picture is very good IMO, and the front double.

BP is still good, not optimal but deffo not alarming. Some guys would cope with that but it's wise to add some low dose med to take care of it. What's your way to go for bp med? Telmisartan or something else?

Thanks man, I’ll try that with the back next time. I think also for the back shots I just need better arms and lats hahahah. Idk how much posing changes I can make to correct the lack of development.

Appreciate it bro, my coach said I should do it this way instead of straight on, my concern is then that I have no shots except front relaxed that are the normal mandatory but I guess it is what it is, just not as good variations for me.

I like lisinopril, or telmisartan. Right now I am opting for telmisartan.

 

[Slowww]

Ab & thigh pose comparisons
Think I didn’t get the spot exactly right, so the light is a bit off.

Need to pull hips back I think and squeeze out the left lat to make the shape better like the front double bicep

 

[Slowww]

strained my spinal erector on my first rep of my 12rm set today. 415lbs was flying but I added a plate and RIP. stupid. Had my belt on too tight, braced poorly with hips shooting on the engagement and boom low grade strain it seems like. Definitely not a disc problem because there was no pop, or anything and my hamstring and legs feel great, also other back muscles no loss of strength and still overloaded today. Had to swap one movement since I can’t hinge now for what one or two weeks I guess. Probably also pushed too hard with the big ass RDL sets whatever. Moving on

think Im gonna have to bin deadlifts for the long haul to be honest

 

[mimovic]

strained my spinal erector on my first rep of my 12rm set today. 415lbs was flying but I added a plate and RIP. stupid. Had my belt on too tight, braced poorly with hips shooting on the engagement and boom low grade strain it seems like. Definitely not a disc problem because there was no pop, or anything and my hamstring and legs feel great, also other back muscles no loss of strength and still overloaded today. Had to swap one movement since I can’t hinge now for what one or two weeks I guess. Probably also pushed too hard with the big ass RDL sets whatever. Moving on

think Im gonna have to bin deadlifts for the long haul to be honest

Sorry to hear that bro. Deadlists are just an exercise where the risk/reward isn't very good. Why not do RDL's instead?

 

[Slowww]

Sorry to hear that bro. Deadlists are just an exercise where the risk/reward isn't very good. Why not do RDL's instead?

I also do RDL. Just wanted to try and rehab enough to do deadlifts again, but after I can hinge again, it looks like it’s just going to be RDL only most likely.

 

[Slowww]

Did some tests after work. It’s for sure not a herniation. Im super fucking happy. Just a grade 1 strain for sure. I think my intensity and frequency was just too high. I think if we adjust i will keep deadlifting later. Just need to fewer sets per 10 days i think.

There is a knot up here, and some inflammation, but no sciatica, loss of strength in the back or legs, or glutes. Legs have no loss of ROM and no pain during leg lifts or stretch tests, while sneezing or sitting etc.



Here on the left there is some blurring but no bruising or anything as of now.

 

[Eddie.]

Speedy recovery man! I thought about it every time you post your sessions, I’m like this dude is crazy lol. I’d snap in half doing that high intensity.

I think you got too strong overall and your body can’t keep up with the beating. I know it’s tempting to always move serious weights and progress through strength but unfortunately it comes with a cost. Eventually you’ll have to resort to other training methods and find ways to make the weights feel heavier while using less.

Since I got on gear I’m moving less weight in compound movements on purpose. Everyone jumps on gear and lifts like crazy until your body starts screaming and no bpc, deca or nsaid can help you. Yes, it hurts my ego but I’ve made some serious gains while using less and tbh that doesn’t mean I’m injury free, I’m effed up for good but at least it’s manageable. All the best dude!

 

[Slowww]

Speedy recovery man! I thought about it every time you post your sessions, I’m like this dude is crazy lol. I’d snap in half doing that high intensity.

I think you got too strong overall and your body can’t keep up with the beating. I know it’s tempting to always move serious weights and progress through strength but unfortunately it comes with a cost. Eventually you’ll have to resort to other training methods and find ways to make the weights feel heavier while using less.

Since I got on gear I’m moving less weight in compound movements on purpose. Everyone jumps on gear and lifts like crazy until your body starts screaming and no bpc, deca or nsaid can help you. Yes, it hurts my ego but I’ve made some serious gains while using less and tbh that doesn’t mean I’m injury free, I’m effed up for good but at least it’s manageable. All the best dude!

Thanks man, Im sure this one is a small thing so not too worried. I agree the loads on some things are pretty high, but I do control it and am careful about loading the muscle, . I think thats definitely why it is just a small strain. Taking a 12rm isnt going to blow out a disc or something even if it is subjectively a large load. I’ve been injured doing body weight exercises too so idk if I can say it’s about the strength

I think the intensity is fine for all other body parts tbh, it’s just the spinal erectors have a harder time healing up, so if Im going to train them directly after not doing it for a long time, i need to be even more conservative about it.
I don’t really care about the weight on the bar if I’m being honest, the rest of my back session doesnt use a lot of weight, because the isolations dont require it. Like I have no desire to tbar 8 plates or whatever, i just put 2.5 and go chest supported with a hard tempo, only engage specific muscles, and pull ups are assisted etc. half my intensifiers are also tempo based, and quite light.
That being said, I might have to do the slow negatives on conventional deadlifts to limit load as well as much as I hate it. I’ll have to discuss with my coach and see how we’re going to adjust from here.

 

[Eddie.]

Thanks man, Im sure this one is a small thing so not too worried. I agree the loads on some things are pretty high, but I do control it and am careful about loading the muscle, . I think thats definitely why it is just a small strain. Taking a 12rm isnt going to blow out a disc or something even if it is subjectively a large load. I’ve been injured doing body weight exercises too so idk if I can say it’s about the strength

I think the intensity is fine for all other body parts tbh, it’s just the spinal erectors have a harder time healing up, so if Im going to train them directly after not doing it for a long time, i need to be even more conservative about it.
I don’t really care about the weight on the bar if I’m being honest, the rest of my back session doesnt use a lot of weight, because the isolations dont require it. Like I have no desire to tbar 8 plates or whatever, i just put 2.5 and go chest supported with a hard tempo, only engage specific muscles, and pull ups are assisted etc. half my intensifiers are also tempo based, and quite light.
That being said, I might have to do the slow negatives on conventional deadlifts to limit load as well as much as I hate it. I’ll have to discuss with my coach and see how we’re going to adjust from here.

I’ve been there man, although never in my life I have injured from 1 or 3 rep max. I’ve herniated a disc on deadlifts with 3,5 plates which was a ridiculous weight. Last time I seriously screwed my rotator cuff on bench I was pressing 150kg a weight I have for 6-7 reps and in second rep boom.

I’ve used to pull 6 plates and some change while natty conventional. Nowadays I don’t do any conventional at all, I’m doing only stiff legged deadlifts from the floor like Dan Green used to do and they’re awesome for my posterior chain. I’m doing 4 - 4,5 plates for 6-10 reps and I’m fried. Some days I might do them from a bumper plate for a big deficit and 3,5 plates feel like a ton after 6 reps. Just my opinion though, I know you may feel safe with a weight you own for 10+ reps but for your body and joints it may still be heavy. Just be careful because you’ll feel pretty miserable if you re in your 40s and have to deal with many injuries from the past. I’m 37 now and talking from personal experience haha. I wish I was like Hadi in my 40s squatting 6 plates for 12 but that ain’t happening lol.

 

[mimovic]

Don't think you've mentioned it before, but hoe does the diet change from training days to rest days? Less carbs and calories on reat days, or pretty much the same and just throw an intra shake with the humalog intra-training?

 

[Slowww]

Don't think you've mentioned it before, but hoe does the diet change from training days to rest days? Less carbs and calories on reat days, or pretty much the same and just throw an intra shake with the humalog intra-training?

Yes Less carbs, and toss the shake out on rest day.

 

[Slowww]

Ok back to logging lifts. The strain is very mild. Started hitting it with peptides. Running a previously used protocol until I get feedback from my coach iik i. I could hinge/bend over again today pain free, pick up plates and was able to overload EVERY single movement today. I was very cautious and I was prepared to increase the reps and tempo but man it wasn’t any real problem. I just made sure absolutely no cheating reps and loading the erectors on my presses. Feeling very good about recovery prospects.
Tuesday, nov 11: push 2
Weight: 245.4
INCLINE BENCH CABLE CHEST FLYES (star trac)
1x7 25kg
5-5-2 14kg

SINGLE ARM LATERALS newtech
1x11 70kg
5-5-5 40kg



REVERSE PEC DECK matrix
1x14 77kg(m)
5-5-5 55kg



SHOULDER PRESS MACHINE- Precor
1x6 200kg/440lbs
accidental misload. Wanted 190kg/420lbs but anyways still is a 20lb PR. Fuck it
RP 20 140kg


SMITH LOW INCLINE CHEST PRESS- star trac
1x7 150kg/330lbs
RP 20 110kg 15+5 too easy


FLAT BENCH DB FLY TO CRUSH PRESS
1x12 25kg
1x12 25kg


CABLE LATERALS- TIMED- cuffed-star trac
60s 1x29



Mon, nov 10: pull 2
weight: 246lbs
ASSISTED PULL UPS 3 WAYS
Wide 1x16 -28
Neutral 1x15 -28
Narrow 1x12 -28


STRAIGHT BAR CABLE PULLOVERS
1x12 31
555 24.5kg


CONVENTIONAL DEADLIFTS

1x 180kg and then tore muscle at 220kg
Work sets for posterior were
moved to
Plate Loaded hip thrust
2 sets with tempo to failure


WIDE GRIP CABLE LAT PULL DOWN
1x8 97
1x10 87



T-BAR ROWS- NEUTRAL GRIP
1x12 75
20 reps 55



CHEST-SUPPORTED INCLINE
SINGLE ARM CABLE PULLDOWNS
1x10 73kg
/ 555 45kg

45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS

standing hip thrust plate loaded
2AMRAP

 

[mimovic]

Ok back to logging lifts. The strain is very mild. Started hitting it with peptides. Running a previously used protocol until I get feedback from my coach iik i. I could hinge/bend over again today pain free, pick up plates and was able to overload EVERY single movement today. I was very cautious and I was prepared to increase the reps and tempo but man it wasn’t any real problem. I just made sure absolutely no cheating reps and loading the erectors on my presses. Feeling very good about recovery prospects.
Tuesday, nov 11: push 2
Weight: 245.4
INCLINE BENCH CABLE CHEST FLYES (star trac)
1x7 25kg
5-5-2 14kg

SINGLE ARM LATERALS newtech
1x11 70kg
5-5-5 40kg



REVERSE PEC DECK matrix
1x14 77kg(m)
5-5-5 55kg



SHOULDER PRESS MACHINE- Precor
1x6 200kg/440lbs
accidental misload. Wanted 190kg/420lbs but anyways still is a 20lb PR. Fuck it
RP 20 140kg


SMITH LOW INCLINE CHEST PRESS- star trac
1x7 150kg/330lbs
RP 20 110kg 15+5 too easy


FLAT BENCH DB FLY TO CRUSH PRESS
1x12 25kg
1x12 25kg


CABLE LATERALS- TIMED- cuffed-star trac
60s 1x29



Mon, nov 10: pull 2
weight: 246lbs
ASSISTED PULL UPS 3 WAYS
Wide 1x16 -28
Neutral 1x15 -28
Narrow 1x12 -28


STRAIGHT BAR CABLE PULLOVERS
1x12 31
555 24.5kg


CONVENTIONAL DEADLIFTS

1x 180kg and then tore muscle at 220kg
Work sets for posterior were
moved to
Plate Loaded hip thrust
2 sets with tempo to failure


WIDE GRIP CABLE LAT PULL DOWN
1x8 97
1x10 87



T-BAR ROWS- NEUTRAL GRIP
1x12 75
20 reps 55



CHEST-SUPPORTED INCLINE
SINGLE ARM CABLE PULLDOWNS
1x10 73kg
/ 555 45kg

45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS

standing hip thrust plate loaded
2AMRAP

On the incline chest supported pelldown, you put your chest against an incline bench and keep it there for the whole set? Or do you brace yourself with the other hand and keep a more vertical torso position?

 

[Slowww]

On the incline chest supported pelldown, you put your chest against an incline bench and keep it there for the whole set? Or do you brace yourself with the other hand and keep a more vertical torso position?

On every chest supported movement i use the cue “press chest into bench” so that I only am contracting my lats, , and not using erectors or momentum. I want to take back movements ro muscular failure— not “movement failure”

 

[Slowww]

Damn a friend i will help with PEDS and blood work/ health just pulled 800lbs today. He missed it in comp last week due to grip but got it in straps today. Makes me want to not give up deadlifting lmao

 

[Slowww]

legs 2
Weight: 246lbs

Strained muscle didnt make any difference. Very solid leg session. Absolutely 0 worries. Just tightened up form on squat variation to minimize erector engagement. It really forced me to tighten up form on my belt squat and get the most out of less weight. Besides belt squat everything was heavier. Also a very good sign it’s not a disc because my left and right leg were equally strong. Last time I herniated a disc in the spine my left leg lost mobility and shrunk, losing strength as well. Overall super optimistic and another very productive session.


Abductor superset adductor
1x11 170,190
1x11 170,190
FST 7 80/110



MACHINE GLUTE KICKBACKS
1x14 160
1x10 170lbs



LEG PRESS- FEET LOW AND CLOSE
1x11 300
cluster: 3x5, 1x6 reps 220



BELT SQUAT
Corrected form to really isolate quads, and not pitch over forward. My ankle mobility is better now so I can be totally upright with hips back in the bottom of the squat.
1x5 300– less than last time but I didn’t want to sacrifice form and potentially make injury worse. Was not willing to take load onto lower back or glutes and pitch over forward, so I got stuck in the hole and had to abandon the set because my quads weren’t strong enough to stand back up when isolated properly. I’ll have to drop thr weight a bit next time too.
Rest pause. 1x8+3+3 220kg



LEG EXTENSION
1x14 150kg
trip drop set 1x10 150, +8 100, +10 60kg



Single leg vertical HAMSTRING CURLS cybex
1x12 50
554 37.5kg


WALKING LUNGES
1x14 80
1x12





STANDING CALF (hoist)

1x15 220kg
Giant set 5 and drop 25kg

 

[Slowww]

upper 2
Weight 113kg/249lbs. Very decent condition. Gonna hit 250 fasted first time soon, and still very hungry.

More recovery updates— today i could also do abs again and 45 degree hip/ back extensions. I forgot to note i also do a stretching and mobility routine daily, and could do this too. So I will only be missing or replacing one exercise next pull session. This will be a very small bump in thr road. Really just shows the spinal erectors cant handle the load intensity and frequency. Learned my lesson! Will be applying what was learned, taking the info and getting better! Thankful it was a small thing that teaches me, not a big thing that became an obstacle.

CABLE STRAIGHT BAR BICEP CURLS SUPERSET
CABLE STRAIGHT BAR TRICEP PUSHDOWN

1x12,10. 65kg,70kg
10+5, 10+3. 65kg, 70kg



ASSISTED TRICEP DIP
1x11 -21
1x10 -31







DB HAMMER CURLS
1x11 25kg
DROP SET 10-8-7 25kg-17.5kg-10kg



CROSSBODY SINGLE ARM CABLE LAT PULLDOWN
1x12 38.5kg
1x12 38.5kg



LATERAL MACHINE SUPERSET
CABLE REAR DELT FLYES

11,10 5p-5p
TDS

 

[dinfaralt]

Ab & thigh pose comparisons
Think I didn’t get the spot exactly right, so the light is a bit off.

Need to pull hips back I think and squeeze out the left lat to make the shape better like the front double bicep
View attachment 360173

you're right something looks completely off, i know this is such a basic question but are you flexing your body?

its like in most muscular pose, gotta feel your feet powering through the floor and your hands almost ripping through the back of your head with how hard you're flexing in that pose.

it dosent look like you're flexing at all but more so just standing in the pose.
press your feet so hard down in the ground you get a quad pump

 

[Slowww]

you're right something looks completely off, i know this is such a basic question but are you flexing your body?

its like in most muscular pose, gotta feel your feet powering through the floor and your hands almost ripping through the back of your head with how hard you're flexing in that pose.

it dosent look like you're flexing at all but more so just standing in the pose.
press your feet so hard down in the ground you get a quad pump

Im flexing and there is separation in the muscles on the legs, but I did have trouble with holding them so it’s not as obvious as tjr front double bicep for example. I already talked to my coach about it because there was a positioning issue of the feet.!the torso is in a vacuum but because of the angle of the light it just looks extremely flat lol. Same thing happens in rear double bicep, where the angle of lighting just washes it out

 

[mimovic]

I suppose you do the humalog pre and post training. Do you have any added fats in these meals? I ask because i heard justin mention that he's not a big insulin guy