Daily Log to 2019 Show Season

[JesterBOB]

I have never once given a single thought to Covid after the first ~4 weeks when things were truly uncertain. After those 4 weeks shit was crystal clear. My stance on vaccination, especially for athletes, hasn’t changed and I’m glad I have as strong a sense of direction and steadfastness as I do to have told people pressuring me to get it to pound sand.

It's great to hear strong words from a strong person. I will follow your progress and hope you succeed.

 

[JesterBOB]

While I’m 100% with you, I’m thinking @JesterBOB may have confused you and @Palifter though I could certainly be wrong

I don't quite understand why I confused him?

 

[theotherguy]

I don't quite understand why I confused him?

I thought maybe you had palifter in mind since he just got over COVID, and just confused the 2 threads. Maybe you did not, it was just a hunch that I had. My apologies

 

[JesterBOB]

I thought maybe you had palifter in mind since he just got over COVID, and just confused the 2 threads. Maybe you did not, it was just a hunch that I had. My apologies

Oh, don't be afraid. Both health and the best form that they create in the future. And the disease is the past for them.

 

[Jaxino]

Been a minute since I’ve posted training I think. Here’s what my anticipated split is for my next blast (and will remain as long as progress stays) with my baseline working weights and reps (this was after a full 1.5-2 weeks off). When able to handle it, advancing the split will be via intensity techniques, not be adding volume in the form of sets. Split is push heavy, obviously, given where I need to improve. Light on legs for now and they usually grow fine. But this can and will change as much as needed based on progress.

Pull 1/Calves 1
Push 1
Off
Legs 1/ Calves 2
Push 2
Off
Pull 2/Calves 3
Push 3
Off

Pull 1

1. Kneeling SALPD - 120x10/100x12
2. HS Row - 5ppx12/4ppsx13
3. Single Arm Pullover - 50x6/35x8
4. D-Ring Pulldown - 180x10/140x15
5. Meadows Lat Row - 90x8/45x12
6. Single Arm Cable Curl - 25x12/20x15
7. Single Arm Preacher - 35x10/25x12

Push 1

1. Low incline banded smith press - 315x11/285x12
2. Seated Cable flye - 35x13/30x14
3. HS Incline Press - 4pl8x8/3pl8x9
4. Lying cuff lateral - 35x11/25x12
5. Rear Delt Pec Dec - 190x12/160x12
6. Shoulder press - 3.5ppsx9/2.5ppsx12
7. OH Tricep cable ext - 35x12/25x15
8. Single Arm Cable Pushdown - 42.5x7/30x10

Legs

1. Adductor - 127.5x12/112.5x14
2. Lying curl - 170x10/140x10
3. Smith Squat - 4ppsx12/3ppsx15
4. Leg press - 8ppsx15/10ppsx10/8ppsx15
5. Single leg extension - 55/70/85x12
6. Seated curl - 205x10/175x12

Push 2

1. Lying cuff lateral - 35x12/30x12
2. Single Cuff rear delt flye - 25x10/20x10
3. Rev band Inc smith - 275x12/225x15
4. HS Flat Press - 4ppsx8/3ppsx9
5. Hs Shoulder press - 3ppsx10/3ppsx9
6. OTS Tri cable ext - 35x10/25x12
7. Rope Cable Pushdown - 65x10/50x12

Pull 2

1. HS Lat Row - 5ppsx15/5ppsx10
2. HS High Row - 4ppsx6/3ppsx10
3. Seated Ham curls - 220x10/190x12
4. Deadlift - 495x5
5. Meadows Row - 2.5ppsx10/2ppsx10
6. HS Preacher Curl - 35x10/25x
7. Single High Cable Curl - 20x10/15x15

Push 3

1. Flat HS Press - 5ppsx9/4ppsx10
2. Pec Dec - 220x11/190x12
3. Seated Cable Press - 50x10/35x12
4. Single Cuff Lateral - 30x30/25x10
5. Single Cuff Rear Delt - 25x10/20x10
6. OH Tri Cable Ext - 42.5x10/35x12/30x14
7. Dips - BWx10/10

Maybe i am wrong but you simplified training by a lot..... It's just the basic Top Set/Back Off Set... Or am I wrong?

I like this approach.

 

[Mac11wildcat]

Maybe i am wrong but you simplified training by a lot..... It's just the basic Top Set/Back Off Set... Or am I wrong?

I like this approach.

Yup. That’s it. If/when my recovery and stimulus needs exceed this I’ll add intensity techniques to improve density over volume.

 

[JesterBOB]

Yup. That’s it. If/when my recovery and stimulus needs exceed this I’ll add intensity techniques to improve density over volume.

Sometimes the simplest, most efficient and most effective. As practice shows.

 

[Jaxino]

Sometimes the simplest, most efficient and most effective. As practice shows.

That's what I say to all my friends..... But they think that if it's simple won't work.... It's a typical idea here in Italy about bodybuilding.

 

[Mac11wildcat]

That's what I say to all my friends..... But they think that if it's simple won't work.... It's a typical idea here in Italy about bodybuilding.

there will always be somebody there to sell you complicated.

Look at how the biggest guys on the planet who aren’t trying to sell something train.

 

[JesterBOB]

That's what I say to all my friends..... But they think that if it's simple won't work.... It's a typical idea here in Italy about bodybuilding.

Not only in Italy, we are people who like to complicate things and it seems to us that everything that is working and efficient should be complex and secret.

 

[Deezznutzz]

What’s HH?

I have an app tracking sleep currently and snoring is minimal. I bought a mask a few months ago and am going to start using it regardless as I think 220 is where I did see sleep apnea. I’m convinced it’s sleep related, just not sure apnea is the current issue, but a very plausible one.

as far as RBC..I think it’s far more likely an elevated total T and use of AAS in general is to blame there as it coincides with the MCH/MCV showing slightly smaller cells

The low MCH/MCV is from donating.Because it throws off measurement as you grow new cells after donation. I don't get it from every donation but when I've been donating heavily and I've seen it a few times after I do a Power red and do Labs like a week or two later.

 

[JesterBOB]

How long does it usually take after blood donation for the body and strength to return to normal?

 

[Mac11wildcat]

How long does it usually take after blood donation for the body and strength to return to normal?

I train the same day pretty much every time without an issue.

 

[malfeasance]

I train the same day pretty much every time without an issue.

Same here.

 

[JesterBOB]

I train the same day pretty much every time without an issue.

I just heard that there is a decrease in work efficiency, apparently I misunderstood.

 

[theotherguy]

You guys are machines lol, I have to wait 48 hours to lift most times

 

[JesterBOB]

You guys are machines lol, I have to wait 48 hours to lift most times

The author of this topic is a very cool athlete and I like his systematic and thoughtful approach to the result.

 

[Mac11wildcat]

Plugging along. Not perfect, but good. This marks ~4 weeks on. No changes except for food. May hit a deload this week which for me is switching to volume over 2 straight sets to failure for a split cycle or two.

 

[JesterBOB]

View attachment 173795
Plugging along. Not perfect, but good. This marks ~4 weeks on. No changes except for food. May hit a deload this week which for me is switching to volume over 2 straight sets to failure for a split cycle or two.

Great form, and it will be even better. Thanks for sharing your work. It's interesting to follow you.

 

[eery]

View attachment 173795
Plugging along. Not perfect, but good. This marks ~4 weeks on. No changes except for food. May hit a deload this week which for me is switching to volume over 2 straight sets to failure for a split cycle or two.

Looking good my friend, How have you found the timeline/periodization of these high vs low volume phases to work out best for you? How long do you prefer, or suggest, someone spend time in each phase?

Is everything going well with you? Looks so!