Just got caught up man. You're a freaking beast!!
MESO-Rx
Anabolic Steroids
2017 training log
- Thread starter theprodgicalson
- Start date
thanks bro!
honestly it felt fairly easy. my form left a bit to be desired too. got a little too hyped up. im pulling 700 by years end for sure
Taking it fairly easy this week and then back to it next week. wanted to deadlift to stay on the same routine but life is a little hectic right now and didnt have the time needed
Bench
285
3 sets 8 reps 7RPE
Superset 1
BW+35lbs
weighted dips
weighted pull ups
5 sets 8 reps
Superset 2
Hammer Strength row
Tricep pushdowns
4 sets 12 reps
easy quick session, done lifting in 45ish minutes. got some body tempering done and called it a day.
Bench
285
3 sets 8 reps 7RPE
Superset 1
BW+35lbs
weighted dips
weighted pull ups
5 sets 8 reps
Superset 2
Hammer Strength row
Tricep pushdowns
4 sets 12 reps
easy quick session, done lifting in 45ish minutes. got some body tempering done and called it a day.
Deadlifts
515
1 set 8 reps >6RPE
535
2 sets 8 reps
7RPE first set 8-8.5RPE second set
505
1 set 8 reps 7RPE
Hammer Strength rows
Lightweight
4 sets 12 reps
Super set
Hamstring curls
4sets 15 reps
Good session here. Overshot the RPE on my second set of deads. Was supposed to stay at 7RPE but the 515 felt stupid light. Was supposed to do 3 sets of 8 at 7RPE. Major rep PR's regardless and a ton of volume moved
Hot as balls at the gym today. Thought I was going to puke for the first time on the second set at 535
515
1 set 8 reps >6RPE
535
2 sets 8 reps
7RPE first set 8-8.5RPE second set
505
1 set 8 reps 7RPE
Hammer Strength rows
Lightweight
4 sets 12 reps
Super set
Hamstring curls
4sets 15 reps
Good session here. Overshot the RPE on my second set of deads. Was supposed to stay at 7RPE but the 515 felt stupid light. Was supposed to do 3 sets of 8 at 7RPE. Major rep PR's regardless and a ton of volume moved
Hot as balls at the gym today. Thought I was going to puke for the first time on the second set at 535
Beast mode.
Squats
325
3 sets 8 reps
Belt squat
6 25's
4 sets 10 reps
Some Westside back extension/stiff leg machine
1-45
1-25
1-green mini band
3 sets 12 reps
Went kinda light on squats over the 7RPE I was supposed to do.this was the day after deads was I was kinda beat. Also first thing in the AM because of a wedding I had to be at in the afternoon.
Ready for the next couple weeks and some more heavy weight!
325
3 sets 8 reps
Belt squat
6 25's
4 sets 10 reps
Some Westside back extension/stiff leg machine
1-45
1-25
1-green mini band
3 sets 12 reps
Went kinda light on squats over the 7RPE I was supposed to do.this was the day after deads was I was kinda beat. Also first thing in the AM because of a wedding I had to be at in the afternoon.
Ready for the next couple weeks and some more heavy weight!
so far this week...
these will be my openers
Squats
450
1 set 3 reps
Bench
370
1 set 3 reps
Squats felt better than they have the last couple weeks. played it a tad conservative with that. after talkign with my coach, alot of my problems with Squats is the mental aspect. not confident it that lift so this was kind of a boost in confidence.
Bench i hit 370 for a fairly easy triple. felt like i had at least another 5-10 pounds left in me to hit the prescribed 3 rep 10RPE. talked with my spotter and he said there should be no reason i shouldnt hit 380. hit 2 reps and the third flared my right elbow out too soon and it took away from my lockout. Got it 2/3's of the way up and just stalled like dead weight. i had it for sure without the techincal error. exploded off my just and then just hit a brick fucking wall.
it was still a boost. at the start of this training cycle i hit 370 for a single at 10RPE. so i hit 370 for a triple at 8.5-9RPE
going to deadlift either today or tomorrow. see how i feel in the afternoon. shooting for 610-620 x 3 at 9RPE
these will be my openers
Squats
450
1 set 3 reps
Bench
370
1 set 3 reps
Squats felt better than they have the last couple weeks. played it a tad conservative with that. after talkign with my coach, alot of my problems with Squats is the mental aspect. not confident it that lift so this was kind of a boost in confidence.
Bench i hit 370 for a fairly easy triple. felt like i had at least another 5-10 pounds left in me to hit the prescribed 3 rep 10RPE. talked with my spotter and he said there should be no reason i shouldnt hit 380. hit 2 reps and the third flared my right elbow out too soon and it took away from my lockout. Got it 2/3's of the way up and just stalled like dead weight. i had it for sure without the techincal error. exploded off my just and then just hit a brick fucking wall.
it was still a boost. at the start of this training cycle i hit 370 for a single at 10RPE. so i hit 370 for a triple at 8.5-9RPE
going to deadlift either today or tomorrow. see how i feel in the afternoon. shooting for 610-620 x 3 at 9RPE
Fucking shoulder still giving me some issues. Upsetting since I know I can get 375 for 2-3.
Great work though brother.
Deadlifts
620
1 set 3 reps 9RPE
Warm ups felt like shit. Glutes and hips were tight. Last warm up felt decent enough. (Which is kinda where I should be at peaking. Everything doesn't feel the best and everything feels like it's moving slower than it actually is)
20 pound rep PR. Been kinda of a rough week so I was really happy with this session. Glad I had a couple guys at the gym talk me into going heavier. Was going to do 610-615. They wanted me to do 630 but I compromised with 620. Could have done the 630 just not sure if I would have maintained the 9RPE prescribed. Would have been close
620
1 set 3 reps 9RPE
Warm ups felt like shit. Glutes and hips were tight. Last warm up felt decent enough. (Which is kinda where I should be at peaking. Everything doesn't feel the best and everything feels like it's moving slower than it actually is)
20 pound rep PR. Been kinda of a rough week so I was really happy with this session. Glad I had a couple guys at the gym talk me into going heavier. Was going to do 610-615. They wanted me to do 630 but I compromised with 620. Could have done the 630 just not sure if I would have maintained the 9RPE prescribed. Would have been close
so i totally forget most of what i did last week. been really busy and with the weather being nice i dont go online as much. i think i did something like
squats 385
3x5
bench 285
3x8
deadlift 535
2x7
going back over my openers this week. over the weekend my calfs started getting super tight to the point it hurt a bit to walk. after walking and stretching it subsided. but as soon as im stationary for a while it continues. it also is happening to my low back.
after doing a couple things the last two days its mostly gone now. was supposed to squat yesterday but opted to bench as the calves were still tight along with low back. Just going back over my openers this week
Comp bench with commands
370
3 sets 1 rep
felt buttery smooth. moved really quick so provided nothing diabolical happens, 400 should be realistic come meet day. my buddy who spotted me even said if thats your opener you should be good for 400+ without me even asking him. he has a 485 raw bench and a 700+ geared bench so that was good to hear from him.
honestly i most likely wont update much until next week.
squats 385
3x5
bench 285
3x8
deadlift 535
2x7
going back over my openers this week. over the weekend my calfs started getting super tight to the point it hurt a bit to walk. after walking and stretching it subsided. but as soon as im stationary for a while it continues. it also is happening to my low back.
after doing a couple things the last two days its mostly gone now. was supposed to squat yesterday but opted to bench as the calves were still tight along with low back. Just going back over my openers this week
Comp bench with commands
370
3 sets 1 rep
felt buttery smooth. moved really quick so provided nothing diabolical happens, 400 should be realistic come meet day. my buddy who spotted me even said if thats your opener you should be good for 400+ without me even asking him. he has a 485 raw bench and a 700+ geared bench so that was good to hear from him.
honestly i most likely wont update much until next week.
Well small update, squat openers went well last week. Deadlift openers not so much. Going to deload deadlifts this week and next week.
So far this week
Squats
475
1 set 1 rep
Bench
395
1 set 1 rep
Wanted to take to fairly easy on squats so I could recover more. Moved really well and is the most comfortable and confident I've felt with squats since the new year honestly.
Bench was supposed to be 385 but my 370 opener moved lightening quick. Was going to take 390 and got talked into 395 by some guys at the gym. Glad I did. Solid 10lb PR and felt fairly easy actually.
So far this week
Squats
475
1 set 1 rep
Bench
395
1 set 1 rep
Wanted to take to fairly easy on squats so I could recover more. Moved really well and is the most comfortable and confident I've felt with squats since the new year honestly.
Bench was supposed to be 385 but my 370 opener moved lightening quick. Was going to take 390 and got talked into 395 by some guys at the gym. Glad I did. Solid 10lb PR and felt fairly easy actually.
Meet was horribly ran and lasted forever. Started late, I finished lifting at 530-6 and there was still a flight of 275/308/SHW guys after me, so I dipped out. Never doing a summer meet that's not air condition again. Battle to stay hydrated.
Not giving exact numbers but I was in the upper 1500's. Went 7/9 PR both bench and deads. Squats surprised the hell out of me. Felt great. Prodigal has his groove back on squats. Missed a 400+ bench and a 680+ deadlift on my thirds. Was about 4 inches away from locking out both. Deadlift was above my knees, was just out of position at the start of the lift.
No rest for the wicked. Back to some training today.
Incline bench
275
1 set 5 reps 7-8RPE
205
6 sets 5 reps
CGBP
225
4 sets 8 reps
Arnold presses
45's
3 sets 10 reps
Giant Set of the following;
Seated rows
Cable flies
Lateral raises
Finger pinch plate shrugs
3 or 4 sets of 12
I lost count
Figuring out exact details of the next meet and start training around for that around 16 weeks out.
Not giving exact numbers but I was in the upper 1500's. Went 7/9 PR both bench and deads. Squats surprised the hell out of me. Felt great. Prodigal has his groove back on squats. Missed a 400+ bench and a 680+ deadlift on my thirds. Was about 4 inches away from locking out both. Deadlift was above my knees, was just out of position at the start of the lift.
No rest for the wicked. Back to some training today.
Incline bench
275
1 set 5 reps 7-8RPE
205
6 sets 5 reps
CGBP
225
4 sets 8 reps
Arnold presses
45's
3 sets 10 reps
Giant Set of the following;
Seated rows
Cable flies
Lateral raises
Finger pinch plate shrugs
3 or 4 sets of 12
I lost count
Figuring out exact details of the next meet and start training around for that around 16 weeks out.
Aren't we under sixteen weeks now? Or are you talking about a different one?
ruckin
Member
Congratulations my friend, those numbers are impressive as fuck. Even being able to get 680 past your knees is awesome.
Yeah we are definitely under 16 weeks. I'm going to just do deadlift only at that meet in Sept.
Beltless Deadlifts
505
4 sets 5 reps
Larsen Press with Duffalo bar
285
1 set 8 reps
235
2 sets 8 reps
215
2 sets 6 reps
Giant set 4 sets 10 reps
Hammer Strength pull downs
Hamstring curls
Bicep curls
Rope pull downs
Band pull aparts
Giving the lower body a bit of a break. Will probably do some belt squats tomorrow and machine/plate loaded stuff for legs.
505
4 sets 5 reps
Larsen Press with Duffalo bar
285
1 set 8 reps
235
2 sets 8 reps
215
2 sets 6 reps
Giant set 4 sets 10 reps
Hammer Strength pull downs
Hamstring curls
Bicep curls
Rope pull downs
Band pull aparts
Giving the lower body a bit of a break. Will probably do some belt squats tomorrow and machine/plate loaded stuff for legs.
SSB Cambered Bar squats
Beltless with medium mini band wrapped around knees
265
2 sets 10 reps
330
2 sets 8 reps
With belt
395
3 sets 5 reps
Z Presses
135
3 sets 8 reps
Belt Squats
6 - 35's
2 sets 10 reps
8 - 35's
2 sets 10 reps
SUPERSET
Leg extension 3 sets 15 reps
GHR 3 sets 10 reps
Great fricking training session. Squats felt great. Hips have become a weak point for me, so I'll be training squats with a band around my knees for the next couple weeks to get them and my glutes active in the lift.
Beltless with medium mini band wrapped around knees
265
2 sets 10 reps
330
2 sets 8 reps
With belt
395
3 sets 5 reps
Z Presses
135
3 sets 8 reps
Belt Squats
6 - 35's
2 sets 10 reps
8 - 35's
2 sets 10 reps
SUPERSET
Leg extension 3 sets 15 reps
GHR 3 sets 10 reps
Great fricking training session. Squats felt great. Hips have become a weak point for me, so I'll be training squats with a band around my knees for the next couple weeks to get them and my glutes active in the lift.
Nice work @theprodgicalson. I usually use the slingshot hip Circle to do some monster walks and my first few squat warmups. Sometimes I'll even do some leg curls or GHR's to get those glutes and hamstrings activated. I love this forum so much knowledge and different implements used by us it helps to see these logs.
It has been told to me, and I've read, I have some anterior pelvic tilt problems. The reason why I have large glutes, but suffer at the top range of the deadlift and bottom of the squat. And they don't feel like the fire 9 times out of 10
I'll be doing a intensive band warm up and squating with bands around my knees to correct the problems of my inactive glutes and hips.
I love following your log. Keep me posted on the things you implement to activate your glutes.
