Long Off-Season to Classic D Class Weight Cap

[Slowww]

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

Yes I do have insulin and some fats. It’s a little more fat than before, but my insulin protocol is the same. I saw this on a podcast as well, but we decided to keep it in. However I would’ve removed if required. But— because he saw my previous physique before/after comparisons on a different platform prior to collaborating, and I used insulin with good results it was left in and the amount is open for discussion. I think he also discussed this as well, where if some guys respond well and want to use it, this is fine. I like this approach as people’s opinion of insulin use and response can vary wildly.

 

[mimovic]

Yes I do have insulin and some fats. It’s a little more fat than before, but my insulin protocol is the same. I saw this on a podcast as well, but we decided to keep it in. However I would’ve removed if required. But— because he saw my previous physique before/after comparisons on a different platform prior to collaborating, and I used insulin with good results it was left in and the amount is open for discussion. I think he also discussed this as well, where if some guys respond well and want to use it, this is fine. I like this approach as people’s opinion of insulin use and response can vary wildly.

Thanks man

Yeah he said that he doesn't really use insulin or intra workout nutrition. I heard Dom Kuza say the sane exact thing. But since your humalog usafe wasn't really justin's suggestion, i guess it confirms it.

I'm just an old fuck, from the times of "no fats while humalog is active" and now i see @Palifter working with tuttle and doing the nut butter pre workout with humalog, there's another guy i know works with tuttle and does the same thing (added fats from nut butter pre and post), with humalog on both meals, and yourself.

I worked with Luki before and tbere was almost no added fats on the training day diet, with humalog pre and post, especially while humalog was active. I assumed it was the "eat fats with insulin store fats" dogma

 

[Slowww]

Thanks man

Yeah he said that he doesn't really use insulin or intra workout nutrition. I heard Dom Kuza say the sane exact thing. But since your humalog usafe wasn't really justin's suggestion, i guess it confirms it.

I'm just an old fuck, from the times of "no fats while humalog is active" and now i see @Palifter working with tuttle and doing the nut butter pre workout with humalog, there's another guy i know works with tuttle and does the same thing (added fats from nut butter pre and post), with humalog on both meals, and yourself.

I worked with Luki before and tbere was almost no added fats on the training day diet, with humalog pre and post, especially while humalog was active. I assumed it was the "eat fats with insulin store fats" dogma

In my case we have both humalog, intra and nut fats or avocado fats pre/post. And as a personal reflection today I looked at my rebound and speed of weight gain after a cut. It’s basically the same whether we add the fats or no fats and my condition WITH fats and insulin is better than no fats and insulin at my heaviest weight. My insulin sensitivity is also seemingly better than it was previously at the same weight of 245lbs in the past. But I need to look back at the averages and also continue into the off season to see if this is going to be a trend.
At this point I think blood work and A1C will be heavily weighted, to see which one is going to be affecting health outcomes because the effectiveness of the diet on my progression looking at scale weight only seems identical when we have insulin and fat or no fat.

When I worked with Luki it was the same but most recently we also had almost no fat on training or rest days. Previously we had almost no fat training and moderate Fat rest days but on the recent cut having super low fat and carbs as high as possible on rest days really replenished me and kept training quality higher. I think there are certainly some reqlly good points to the low fat sort of methodology, but I also don’t have enough information to say which practice is best for me or others, and it did have some cons as well.

 

[Slowww]

pull
Weight: 112.7kg/248.5lbs

ASSISTED PULL UPS- 3 WAYS

Wide: 1x15 -28
Neutral 1x15 -28
Close: 1x12 -28



PULLOVER
1x12 140kg
1x10+6 140kg



DB OR BARBELL RDLS
Ok! Did 2 sets but very light. Working them in to rehab back already! Great. Just did a lot of reps at 100kg. So 30% of my normal load, but it’s ok. Will be back in no time. I super setted them with hip thrusts once my back was too pumped so I could get glutes and hams to failure without risking further straining my spinal erector. Will be back to pulling heavy in no time! Back also feels much better in day to day life.
So only 5 days to get back to it, not bad!


SUPINATED GRIP CABLE LAT PULL DOWN

1x8 130kg- fixed technique, kept body completely still, no jerky movements or use of momentum for last reps
1x8 130kg



SEATED PLATE-LOADED ISO-LATERAL ROWS-
SINGLE ARM, NEUTRAL GRIP
1x8 45kg- again cleaned up technique. Dont want to load obliques or traps at all. Felt very good connection, like I could feel the individual fibers contracting
1x20 RP 37.5kg



CHEST-SUPPORTED INCLINE SINGLE ARM CABLE PULLDOWNS
1x11 73kg
5-5-5 50kg



45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS
1x20 20,
1x17 20,
1x16 20kg
Very happy i could do this again! Last microcycle it was too painful and I could not bend at the hips to do this with no weight. Today I could overload it! Things are looking up

 

[mimovic]

Y

In my case we have both humalog, intra and nut fats or avocado fats pre/post. And as a personal reflection today I looked at my rebound and speed of weight gain after a cut. It’s basically the same whether we add the fats or no fats and my condition WITH fats and insulin is better than no fats and insulin at my heaviest weight. My insulin sensitivity is also seemingly better than it was previously at the same weight of 245lbs in the past. But I need to look back at the averages and also continue into the off season to see if this is going to be a trend.
At this point I think blood work and A1C will be heavily weighted, to see which one is going to be affecting health outcomes because the effectiveness of the diet on my progression looking at scale weight only seems identical when we have insulin and fat or no fat.

When I worked with Luki it was the same but most recently we also had almost no fat on training or rest days. Previously we had almost no fat training and moderate Fat rest days but on the recent cut having super low fat and carbs as high as possible on rest days really replenished me and kept training quality higher. I think there are certainly some reqlly good points to the low fat sort of methodology, but I also don’t have enough information to say which practice is best for me or others, and it did have some cons as well.

Thanks. I agree with everything and saw the same thing with luki. I really enjoyed working with him but he seems to have gotten more "my way and that's ir" and doesn't really make it a team efforte based also on past experiences of the athlete. Great coach, nonetheless.

Can i ask how much humalog you use on training days?

 

[mimovic]

pull
Weight: 112.7kg/248.5lbs

ASSISTED PULL UPS- 3 WAYS

Wide: 1x15 -28
Neutral 1x15 -28
Close: 1x12 -28



PULLOVER
1x12 140kg
1x10+6 140kg



DB OR BARBELL RDLS
Ok! Did 2 sets but very light. Working them in to rehab back already! Great. Just did a lot of reps at 100kg. So 30% of my normal load, but it’s ok. Will be back in no time. I super setted them with hip thrusts once my back was too pumped so I could get glutes and hams to failure without risking further straining my spinal erector. Will be back to pulling heavy in no time! Back also feels much better in day to day life.
So only 5 days to get back to it, not bad!


SUPINATED GRIP CABLE LAT PULL DOWN

1x8 130kg- fixed technique, kept body completely still, no jerky movements or use of momentum for last reps
1x8 130kg



SEATED PLATE-LOADED ISO-LATERAL ROWS-
SINGLE ARM, NEUTRAL GRIP
1x8 45kg- again cleaned up technique. Dont want to load obliques or traps at all. Felt very good connection, like I could feel the individual fibers contracting
1x20 RP 37.5kg



CHEST-SUPPORTED INCLINE SINGLE ARM CABLE PULLDOWNS
1x11 73kg
5-5-5 50kg



45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS
1x20 20,
1x17 20,
1x16 20kg
Very happy i could do this again! Last microcycle it was too painful and I could not bend at the hips to do this with no weight. Today I could overload it! Things are looking up

Those wights on the iso lateral rows seem light compared to what you ca do on other back exercises. Are you really focusing on execution, stretch and contraction and less on the load itself (still going to failure, of course)

 

[Slowww]

Those wights on the iso lateral rows seem light compared to what you ca do on other back exercises. Are you really focusing on execution, stretch and contraction and less on the load itself (still going to failure, of course)

The machine is extremely heavy hahaha, and when I do rows that are unilateral I want to keep the obliques out of it. It’s probably the heaviest plate loaded machine I have ever experienced, which is really nice to save time haha

 

[Slowww]

Y

Thanks. I agree with everything and saw the same thing with luki. I really enjoyed working with him but he seems to have gotten more "my way and that's ir" and doesn't really make it a team efforte based also on past experiences of the athlete. Great coach, nonetheless.

I think it’s fair to have your own way of doing things, and if it definitely works to expect a high degree of compliance. I think it is important to make it a team effort but also there does have to be a leadership position for the coach in that kind of collaboration, so it’s definitely not a team in the sense that the athlete in the stable should be following the coaches advice at the end of the day. of course there is a level of adjustment that has to be made, and if a certain person cannot accommodate for a client’s legitimate needs (not just like oh I want more Fat in my diet or i dont want to do this exercise cus it’s boring) then Yeah it’s sensible not to collaborate.

When I worked with him we did adjust things based on previous experience but also largely adjusted within his method based on my responses and to certain things and information gathered during collaboration. For example the first cut we used t3, second we used even less and third eventually totally did not, we also changed the cardio depending on min and max responses, dietary things based on information we got working together, same with other compound selection, but for some other things of course there were non-negotiables.

Can i ask how much humalog you use on training days?

Yes because I decide this aspect— I use a total of 12iu, pre and post. Thanks for asking it reminds me I should actually discuss increasing my pre next check in since I like to run about 1iu per 20g carbs,

 

[Slowww]

Today a friend invited me to do start a bodybuilding podcast with them. We will be preparing a discussion about whether dietary fats are necessary in the enhanced bodybuilder’s protocol. Looking into it we saw some things that are not frequently discussed on forums or podcasts, so we wanted to consider and open a dialogue about some of those factors. One which isnt often discussed, for example, is how the lower HDL caused by chronic low fats can also lower steroid hormone production among enhanced athletes: of course we don’t necessarily care about endogenous testosterone being changed, but it will also impact aldosterone, DHEA, cortisol, which can themselves cause nitrogen, water retention, and can make blood pressure more difficult control. Often we hear about why it is paramount for the health of women due to some of the hormones being effected, but not men in the same way.

Some points of discussion will be effects on lipids, digestion, blood pressure and the mechanisms by which ultra- low fats leads to increased water retention or these other effects (not just more carbs = more water).

 

[dinfaralt]

i've always liked you and think we agree on alot of stuff in the gym, peds, and diet. and think i could learn from you. very knowledgeable and very experienced guy, you should defiently make money of your experience.

if you link the podcast i will defiently subscribe!

 

[mimovic]

I'll subscribe for sure.

One thing : i've never seen that exercise, SA crossbody lat pulldown. Can you point me to a video demo, please?

 

[Slowww]

Push 1
Weight: 111.8kg/246.9

So heaviest average weight this week ever, and easily moving the scale up. Back feels just about the same as before. Gonna do mi40s on squat variation tomorrow to make sure I minimize the loading of erectors until it’s back 100%. I talked with coach about technique/loading in squats so when my back is all good Im set to keep going above 600lbs. I will also be doing paused silent deadlifts when I get back to it like I used to when going into a PL prep to dial in technique and bullet proof the muscles before I start to load harder, and really focus on the engagement of the lift + the lock out.


SEATED CABLE CHEST FLYES
1x10 12p
553 7p



CABLE SINGLE ARM LATERALS
1x12 60kg
10+5 60kg



CABLE SINGLE ARM BENT OVER REAR DELT FLYES
1x12 4p 22kg
10+3 4p


PLATE-LOADED INCLINE PRESS MACHINE
1x8 280kg/615lbs
Just about Maxed out the machine, after I get this to 12 I’ll have to use only the 25kg/55lb plates. This machine is going to have to be relegated to preps. I’ll move to the nautilus when the newtech cant add any more reps in the range and i guess if I max that out then I’ll be left with the barbell.
RP 17 210kg



SEATED SMITH PRESS (SHOULDER-FOCUSED)
1x8 120kg
RP17 100kg



FLAT BENCH DB FLY TO CRUSH PRESS
1x10 27.5kg
1x9 27.5kg



CABLE LATERALS- TIMED
set 1: 1:00 AMAP
set 2: 1:00 AMRAP

Sunday morning fasted check ins

Still working on ab and thigh variations. Will post them when I have a consistent shot. No point in using it for comparisons if it’s not the same week to week.

 

[Slowww]

Legs 1

PRs everywhere again. Joints feeling good. Weights getting bigger but the tempo is keeping the knees feeling pretty bulletproof. Motivation very high. compulsively trying to beat the log every single session.

Weight: 111.9kg/247lbs

ADDUCTORS SUPERSET ABDUCTORS
2S CONTRACTION- nautilus
2x10,10 170,190
FST 7 15s rest 70——100 perfect execution finally
I can also finally pause at the full stretch of the machine under load. Improved flexibility and mobility to take advantage of complete ROM. So now I hold at the contraction, and come to a dead stop at full stretch.



GLUTE KICKBACKS- M-Torture
1x12 85kg
1x10 85kg



HACK SQUAT— nautilus
1x9 260
Rest pause20– 15s rest 140kg



LEG PRESS- hammer strength
1x11 400kg
4x5 280kg

ROM CHECK at 880lbs with tempo. Last rep of the set.



LEG EXTENSION- hammer strength plate loaded
1x9 170kg
1x triple drop 8+5+8 170kg/120kg/70kg
I think next week or two i can hit 4 plates per side. These are paused contraction with tempo.


SEATED HAMSTRING CURLS- nautilus
1x12 200
551 150



BULGARIANS
1x15 160
AMRAP 80/100



Seated calves raise
1x13 177kg
giant drop set down from 177 to 30kg

 

[Slowww]

I'll subscribe for sure.

One thing : i've never seen that exercise, SA crossbody lat pulldown. Can you point me to a video demo, please?

I’ll post a video of a set from last session when I have a moment a bit later

 

[ChemBB]

LEG PRESS- hammer strength
1x11 400kg
4x5 280kg

How are you able to do 4x5 of same weight?

Is it 5RM or 5 with a few RIR?

 

[Slowww]

How are you able to do 4x5 of same weight?

Is it 5RM or 5 with a few RIR?

Cluster set, with 10 seconds rest between sets, so this is very far below 5RM

 

[dinfaralt]

Cluster set, with 10 seconds rest between sets, so this is very far below 5RM

i do the same for weakside.

just rep pause set, same weight just 1 extra set per set of unilateral excerises.

cant do cluster sets, the pain is undescribeable lmao

 

[Slowww]

Upper 1
Weight: 112kg/ 247lbs

First time my arms have consistently been making very obvious progress in just about ever. I think for future reference arm training has to be basically simple— super high intensity and lower volume, and in a program that i can very easily gauge overload. (No starting with Fst7, no giant sets that reach 100 and this sort of thing) really it’s the first time during the off season i can see my biceps growing NOW and see the difference between check ins, not like after 6 months to one year when I compare.

CABLE STRAIGHT BAR BICEP CURLS SUPERSET
CABLE STRAIGHT BAR TRICEP PUSHDOWN
1x13 65 & 70
556- 50 & 55kg



SINGLE ARM TRICEP CABLE KICKBACKS
1x13 30kg
555 25kg



PREACHER CURLS- SINGLE ARM
1x8 35kg
TDS 9-8-6 30kg-20kg-10kg



SINGLE ARM TERES CABLE PULLDOWN
1x10 43.5kg
set 2: rest pause 20 28.5kg



DB LATERALS SUPERSET
DB INCLINE BENCH PRONE REAR DELT FLYES
1x8 & 8 25kg
TDS 17.5-10-5kg

 

[Slowww]

Rest
Weight: 113.5kg/ 250.2lbs
New highest. Hit 250 fasted!

 

[Ryu82]

Rest
Weight: 113.5kg/ 250.2lbs
New highest. Hit 250 fasted!

250 is a nice benchmark man. Keep on it.