MESO-Rx

Anabolic Steroids

Don’t call it a comeback

Use you’re knees and pop them up. I normally try using the momentum from sitting down for the first and then do the other one
 
Worf said:
Use you’re knees and pop them up. I normally try using the momentum from sitting down for the first and then do the other one
Click to expand...
I kick em up with my knees. Something felt off today—then I realized I didn’t use my elbow sleeves, which may also be why I only got 3 reps with 185. I still got the 90s up, it just takes some effort.

I’ll have to go back through my log and check, but I’m pretty sure this was my first time putting 90s overhead as well.
 
I know I mentioned a while back that I was programming for my wife. Just wanted to give a quick update... I’ve nearly worked the kinks out of her squat form, but she needs better hip mobility to hit ATG. She’s closing in on squatting 2 plates though, which I think is awesome. I’ve almost got her bench technique down, and she knows to keep her shoulders retracted and pushed down—which is more than most gym bro’s—and she’s closing In on 100lbs, soon to be 135.

just an update cos I’m super proud of her, and she’s my only gym partner lol.
 
Volume Upper


Inc bench (utilizing CAT on top sets)

135 x8

185 x8

205 x8

225 4x3


-did 4x3 on top sets because CAT makes every rep feel like a max effort. Although there’s no substitute for holding heavy weight in your hands, CAT training is a great way to not lose the ability to ‘strain’ under the weight, while training submaximal.


BB Floor Press

135 x4

185 x4

245 x3

225 4x4


Fly Press

40 x8

45 4x8


Cable x-over

50 x10

70 x10

60 3x10


V Bar Pushdown (30 sec rest between sets)

110 6x10

90 2x10


Neutral Grip Chest Supported Row

205 4x10

-Great session today. Everything moved well. I’ve been training without any gear (except belt) for the last 2 weeks, as not to become too dependent on it. I’ll throw it back it next week probably—I can definitely feel the difference from not using my elbow sleeves though.
 
-Working on no sleep again. I got in and got a little bit done—I’ll probably end up doing the accessories tomorrow. Tried sumo for the first time today, not too bad...definitely feel it in my glutes.

Volume Lower


Snatch Grip DL + Red Bands

135 x8

225 x8

315 x6 (shrugs at top)

405 2x5 (shrugs at top)


Sumo DL + Bands

405 3x6
 
ME Upper

Starting a 3 week ME / Volume block today.

-Got in and out as fast as I could...The gym is still packed, so just this little bit took me an hr and a half.


Spoto press

135 x10

185 x10

225 x6

245 x3 / x3, 4

275 x3

285 x1


-was hoping to get a double @ 285, but ended up with a slow (not grindy) single. Disappointed, but I guess it’s still a PR of sorts, since it was a pause above the chest. Dropped back to 245.


Medium Inc DB Press

80 3x10

70 x11

55 x12


Tricep V bar PD

120 x20, 12,


Snatch grip high pull

135 x10

155 x8, 8


-I’m liking these Snatch Grip movements for upper back development...They seem to really be working well.
 
Worf said:
You just hit 285 for a single paused on regular bench not too long ago. I’d say it’s a good sign to be spoto pressing your old Max
Click to expand...

This!
I'm especially impressed because you're running a caloric deficit.

I cant grt any additional weight up when I'm in deficit unless I'm running a fuck tonne of compounds.

Cant wait to see what happens on your Tren/EQ stack, seems like a great combo that will really kick it into overdrive
 
Worf said:
You just hit 285 for a single paused on regular bench not too long ago. I’d say it’s a good sign to be spoto pressing your old Max
Click to expand...
Appreciate it bro. I was more upset that it felt so damn heavy. But again, as lemon said—I’m in a deficit, so it’s to be expected I guess. At least I’m maintaining for the most part.

@Silentlemon1011 I’m definitely looking forward to running that cycle! I’ll be cruising for at least another month though, before I start it.

that’s something I didn’t consider either... my last tren pin was (I think) 2 weeks ago? Shit, lol.

I guess I’m not doing too bad if I’m cruising and on a slight deficit. Shit just feels super heavy right now.
 
Vol Lower


DL

225 x6

315 x6

405 x6

495 x9


RDL

315 2x10


Leg Press

707 4x8


Neutral grip lat PD

160 6x6


GHR

BW 3x15


-Honestly, I didn’t put much effort in today. I just wanted to get it over with. It’s just one of those days.
 
Was able to spend some time in the gym today, without rushing. Got a nice volume session in. I’ve been referring more to perelipin’s chart for the main lifts—hoping I can see a little progress. No back work today, I decided to give it at least one day off since I’m gonna be going heavy tomorrow with squats.

I’ve noticed some pretty big body composition changes...My Cerberus belt is too big now, I need to overlap it. So that’s a good thing. Weight it steadily dropping, I’m nearing 30lbs lost since August—with the addition of muscle, I’m not sure how much actual fat that is.

VOL Upper

Comp Bench

135 x8

185 x8

225 2x3

235 x6, 5, 4


Med Inc DB press

65 6x8

65 x16 AMRAP


DB Floor Fly

55 3x6


Cable X over

50 x10

55 x10

65 2x10


V Bar PD

125 x15, 12, 10


Overhead Rope ext

95 2x8

75 3x10
 
Again, I was short on time but got the essentials out of the way.


ME Lower


High Bar Squat

135 x10

225 x5

315 x4

405 x3

455 x1


-455 went up smooth, but it was definitely a top single for today. Cutting and cruising has me weak. I planned on 455x3 and then try for a double @ 495. I gotta keep in mind that I’m weaker, and it’s messing with my head lol.


-I don’t squat much, so I’m working on perfecting my form and widening my stance, while getting used to HB. Squatting feels pretty natural, but I feel it’s not as smooth as my DL. I’m seriously contemplating investing in a duffalo bar, but $600 is a lot of money for 1 bar.


Leg Press

907 4x5


Leg ext

145 2x15, 2x12
 
I’ve got a question about Perilipin’s chart... I know it’s just a guideline, but was it made for natural lifters, or with enhanced lifters in mind as well? It would seem, as an enhanced lifter, we’d be working more on the higher side of the recommended rep ranges? Am I right in assuming this?
 
NovaFlex said:
I’ve got a question about Perilipin’s chart... I know it’s just a guideline, but was it made for natural lifters, or with enhanced lifters in mind as well? It would seem, as an enhanced lifter, we’d be working more on the higher side of the recommended rep ranges? Am I right in assuming this?
Click to expand...
Soviet stuff developed in the 70’s. Based on data from olympic lifts and their variations during the previous 2 decades. This is why they may be a bit on the lower side. Its based off a different sport. Peds were definitely in the game then but not to the extent that they are now. Use the recommendations from Louie simmons and the stuff Dave Tate puts out.
 
Good overall session today. Focused on volume and just upping my work capacity.

Sub-max Upper


Comp Bench (20 min- EMOM)

135 x5

185 x5

225 x5

240 8x3 (85% @285)


-EMOM turned into every 2-3 minutes, after about set 4.. haha.


Incl DB Press (EMOM)

75 8x8

75 x10 AMRAP


-Holy shit. The amount of volume today is crazy. I felt fresh, so decided to go all out. These sets were true EMOM.


Chest supported row

115 x15

220 3x6


Cable x over

70 x10, 10, 8

60 x10, 8
 
Lower


Trap Bar DL + shrugs at top

135 x10 / 10

225 x10 / 10

315 x8 / 10

405 x5 / 8

495 x10, 8, 3


-Planned on working up to 585-600 for top sets, but the trap bar won’t hold more than 5 plates...lame. Trap bar DL’s are definitely easier than conventional, though... I feel it more in my quads as well.


Back ext

50 4x12


Lat PD

130 x10

145 3x10


-Kept it light on accessories today.
 
My training schedule has been ass-backward this last week. Between scheduling conflicts and my daughter having another asthma attack, it threw everything off (she’s ok). Got in today and got some shoulder stuff taken care of.

-Will be forsaking most of my strength training starting soon here. Gonna just try my best to maintain, since I’ll be cutting pretty hard—The wife just booked our tickets for vacation in Colombia for August. Gives me some extra motivation to cut down... haven’t lost too much this month, only 2lbs. I’m down 32lbs total since August.

I’m thinking of doing some BB / power building type training to look good for vacation, and then commence the PL training when I get back.


Shoulders + Bi’s

Strict OHP

135 x8

155 x6

185 3x3


Push Press

210 x3


Seated DB press

70 x10

80 x10

90x2


Cable Rope Curls

70 x20

90 x12, 12, 10


Crucifix cable curls / DB lat raises

40 x10, 8 / 30 3x10

30 x8 + 10 half reps


Face Pulls

145 3x10
 
NovaFlex said:
My training schedule has been ass-backward this last week. Between scheduling conflicts and my daughter having another asthma attack, it threw everything off (she’s ok). Got in today and got some shoulder stuff taken care of.

-Will be forsaking most of my strength training starting soon here. Gonna just try my best to maintain, since I’ll be cutting pretty hard—The wife just booked our tickets for vacation in Colombia for August. Gives me some extra motivation to cut down... haven’t lost too much this month, only 2lbs. I’m down 32lbs total since August.

I’m thinking of doing some BB / power building type training to look good for vacation, and then commence the PL training when I get back.


Shoulders + Bi’s

Strict OHP

135 x8

155 x6

185 3x3


Push Press

210 x3


Seated DB press

70 x10

80 x10

90x2


Cable Rope Curls

70 x20

90 x12, 12, 10


Crucifix cable curls / DB lat raises

40 x10, 8 / 30 3x10

30 x8 + 10 half reps


Face Pulls

145 3x10
Click to expand...

Well at least your daughter is okay, that's good to hear.

Yeah, cutting sucks man.
Feels like the gym is a waste of time since you're not hitting nee numbers.
Is what it is lol
 
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