ruckin
Well-known Member
i thought of doing it monday/friday too. I could be wrong about it needing to be consecutive though, I'll look into it more. Thanks for the input, cause that does seem to make more sense.
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Anabolic Steroids
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Perrin Aybara
Master
I did a bit of research on that diet when you recommended it to me. It seems like it's meant to go along with his routine. I didn't see a way to adapt it with mine, so I just went with what I'm doing now. Since you're doing your own program I think adapting the high carb days to heavy lifting days should be fine.
ruckin
Well-known Member
@Perrin Aybara yeah you and @RodgerThat are right. I'll do the high carb refeeds on fridays and mondays. Thanks.
Intensity day
squat: 420x5x1
Bench: 320x5x1
Paused deadlift: 315x8x2 (dbl overhand)
Chins: 268x5,5,5,7
shrugs: 295x15x3
Everything felt great, not really much else to mention today except that the paused deads are getting very hard as I keep increasing reps. Not that the bar speed is slowing down much but they're just exhausting.
Intensity day
squat: 420x5x1
Bench: 320x5x1
Paused deadlift: 315x8x2 (dbl overhand)
Chins: 268x5,5,5,7
shrugs: 295x15x3
Everything felt great, not really much else to mention today except that the paused deads are getting very hard as I keep increasing reps. Not that the bar speed is slowing down much but they're just exhausting.
Quick update from last night. I pushed my leg a bit to start getting it used to moving again
20 mins incline walk
2 X 10 with 30lbs leg curl
3 X 10 95lbs squat
3 X 10 with 35lbs DBs SLDL
I put 90lbs on the leg press did 2 sets of 5
Lots of stretching
Everything felt perfect. So tomorrow I'm gonna up the weights a bit see how they feel and repeat Monday Wednesday Friday. Hopefully I'll be able to work up to 3plates on squat and DL by the end of next week with no problem. That leg press has always been able to tell me when my leg hurts. I was unable to even perform 1 rep a few weeks ago.
20 mins incline walk
2 X 10 with 30lbs leg curl
3 X 10 95lbs squat
3 X 10 with 35lbs DBs SLDL
I put 90lbs on the leg press did 2 sets of 5
Lots of stretching
Everything felt perfect. So tomorrow I'm gonna up the weights a bit see how they feel and repeat Monday Wednesday Friday. Hopefully I'll be able to work up to 3plates on squat and DL by the end of next week with no problem. That leg press has always been able to tell me when my leg hurts. I was unable to even perform 1 rep a few weeks ago.
jaymaximus
Pro
Them paused deads are a B. Ive said it before, im dead tired after doing them and my pauses seem to get faster as the weight goes up.
ruckin
Well-known Member
Yeah they're brutal. By rep 5/6 each set my quads and hamstrings were on fire. I only pause for a fraction of a second, just long enough to stop the momentum from breaking off the floor.
Perrin Aybara
Master
You guys should try five count paused squats. Every second is like a mini eternity and it starts feeling like your head might pop off.
Perrin Aybara
Master
Finally got a lacrosse ball today to work some of the soreness out of my upper back.
@RodgerThat. Think I'm gonna get me a slingshot tonight. What size you recommend brother
Perrin Aybara
Master
So I just weighed 213 this morning. Is it possible this gear is kicking in and bumping up my metabolism? I'm meticulous about measuring and tracking my food. 4500 on training days and 3300 on off days for an average of 4000. I'm thinking I'll bump both days up by 500 and see if it stops the weight loss. I don't want to gain too much too quick either though.
Edit: just thought of it, but also raised AI dose a few days ago. Might be that, too.
Edit: just thought of it, but also raised AI dose a few days ago. Might be that, too.
Last edited:
Round 2 of easing back in went great today. I did 3 sets of 10 with 135 today on both squats and DLs. I did one SLDL. One conventional and one sumo. Some more walking and lots of stretching. Monday I'll shoot for 185-225.
Perrin Aybara
Master
I believe I have the Full Boar in XL and we're the same height and weight.
Perrin Aybara
Master
Weighed in at 213lbs today
Bike to and from the gym, various stretches at home before leaving
Comp squat
Bar for many
135x5
225x5
315x5
330x5
345x5
365x5
365x5
365x5
365x5
365x5 @ RPE 9
Sumo block pulls
135x3
225x1
315x1
405x1
525x1
555x1
555x1
555x1 @ RPE 10
Bulgarian split squats
155x7
155x7
155x7
155x7
155x7
Hips felt a little tight at first on squats. Block pulls I seem to be weaker than just pulling from the floor, I got my three sets at least and the upper back pain is getting less and less.
Also did my normal thirty minute bike ride yesterday. Hit just over 3300 calories.
Bike to and from the gym, various stretches at home before leaving
Comp squat
Bar for many
135x5
225x5
315x5
330x5
345x5
365x5
365x5
365x5
365x5
365x5 @ RPE 9
Sumo block pulls
135x3
225x1
315x1
405x1
525x1
555x1
555x1
555x1 @ RPE 10
Bulgarian split squats
155x7
155x7
155x7
155x7
155x7
Hips felt a little tight at first on squats. Block pulls I seem to be weaker than just pulling from the floor, I got my three sets at least and the upper back pain is getting less and less.
Also did my normal thirty minute bike ride yesterday. Hit just over 3300 calories.
Perrin Aybara
Master
5052 calories
629 carbs
160 fat
291 protein
I had nachos for dinner with 3/4 cup of cheese and an entire avocado and it put my fat way up. I'm thinking I'm just going to go to 4750 on lifting days and 3550 on off days rather than go up 500. I'd really prefer to gain weight slow enough that I don't have to cut much or not at all for this meet.
Also picked up some new lifting shoes. Authentic Chucks this time.
629 carbs
160 fat
291 protein
I had nachos for dinner with 3/4 cup of cheese and an entire avocado and it put my fat way up. I'm thinking I'm just going to go to 4750 on lifting days and 3550 on off days rather than go up 500. I'd really prefer to gain weight slow enough that I don't have to cut much or not at all for this meet.
Also picked up some new lifting shoes. Authentic Chucks this time.
jaymaximus
Pro
Im taking in 5kish a day now, but i can never get my carbs up. They hover around 300. Im thinking that might be the reason Im having trouble finishing sessions.
ruckin
Well-known Member
pro tip for getting in lots of carbs: bagels and/or pancakes in mass quantities.
jaymaximus
Pro
I do love pancakes. I could do with some more.
Hi Rob. An unsolicited opinion on the slingshot sizing. I have the red one in a 2XL. My arms are 17.25". If I were to order another one I would get a 3XL because at 17.25" the 2XL is tight. If my arms get any bigger It's going to be a struggle to get it on. There's no benefit for them to be that tight. Measure your upper arm diameter. If your arms are over 17" I'd go with a 3XL. According to the sizing chart I should have an XL but there's no way my arms would fit. They go by bodyweight so I'm sure chest width has something to do with sizing also. My buddy has a 3XL and it fits me much better. Just my $.02
Pause squatting , its brutal . I do that in squats when I want more intensity with lighter weights . 1001-1002 then go up . But a 5 count ?
Perrin Aybara
Master
Pause squatting , its brutal . I do that in squats when I want more intensity with lighter weights . 1001-1002 then go up . But a 5 count ?
It's hard to count honestly without rushing. Even harder with someone else counting.
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