Don’t call it a comeback

[WeMadeItToAndromeda]

Yeah man, it was weird... I felt it start to go at 165 so I figured I’d back down to 135 and just rep it out. Then even at 135 it was actually worse and I ended up going out for a second or 2 on my feet.

I’m thinking it’s a combination of extreme deficit (2000-2200 cals), very low carbs and the cold that I feel coming on. They don’t mix well.

Are you still pinning Tren bud? Low carbs + Tren will make for a really bad time, feeling wise. It apparently doesn't happen to everyone but hypoglycemia and Tren is real.

Could explain why you felt like you were gonna pass out + feeling like shit.

 

[NovaFlex]

Are you still pinning Tren bud? Low carbs + Tren will make for a really bad time, feeling wise. It apparently doesn't happen to everyone but hypoglycemia and Tren is real.

Could explain why you felt like you were gonna pass out + feeling like shit.

I didn’t even think about that. I figured only doing 400 mg/wk I’d bypass most symptoms. I’ll have to up my carb intake and see how it feels. It can’t hurt, right? I know I can up my cals by 4-600 and still be in a decent deficit.

 

[NovaFlex]

Good call, passing out with weight over your head not a good thing. I had something similar a month or so back with a 75lb DB doing pullovers, the whole gym spun. Managed to get up and equalize. Nothing over my head after that for a bit.

It’s definitely a messed up feeling, man.

 

[WeMadeItToAndromeda]

I didn’t even think about that. I figured only doing 400 mg/wk I’d bypass most symptoms. I’ll have to up my carb intake and see how it feels. It can’t hurt, right? I know I can up my cals by 4-600 and still be in a decent deficit.

Yeah man, definitely won't hurt to see if that's what is causing the shitty feeling. I know if I don't eat enough carbs on Tren, I will feel like absolute garbage. I tend to eat high carb, moderate protein and lowish fat when I run Tren.

Only thing about all of the carbs is the sweats it gives you on Tren, haha.

 

[NovaFlex]

Yeah man, definitely won't hurt to see if that's what is causing the shitty feeling. I know if I don't eat enough carbs on Tren, I will feel like absolute garbage. I tend to eat high carb, moderate protein and lowish fat when I run Tren.

Only thing about all of the carbs is the sweats it gives you on Tren, haha.

Appreciate it bro. Imma change it up a bit and see how I feel going into next week.

 

[WeMadeItToAndromeda]

Appreciate it bro. Imma change it up a bit and see how I feel going into next week.

No problem brother! Hope it helps out and you get to feeling better man.

 

[NovaFlex]

So my number one goal right now is a 3 plate bench. I’ve been looking over my programming and came up with this:

I’m 50lbs off my rep goal. Assuming next session I get 235x6, that’ll put me at 272 1RM. I’m looking to be at 285x6 for an easy 3 plates.

if I can keep up this progression and put up 5lbs every 2 weeks, adding 2-3 weeks for any incidents that may occur, I’m looking at 10-12 weeks for my goal. Around Xmas.

To get there I’m adding some extra volume to what I’m already doing, mostly in the form of slingshot / overload work.

after my regular sets I’ll strap on the slinger for x sets of my current 1RM.

having difficulty deciding the amount of volume— 3x3, 4x4, etc.

Does this seem feasible to anyone that’s already made this jump? And any tips on slingshot work?

 

[Btcowboy]

I am hoping the same but wont be by Christmas for me... If you want it I think you can make it happen

 

[NovaFlex]

I am hoping the same but wont be by Christmas for me... If you want it I think you can make it happen

The only thing concerning me is that I’m in a deficit. That may hinder my progression. We will see, lol.

 

[Btcowboy]

The only thing concerning me is that I’m in a deficit. That may hinder my progression. We will see, lol.

Haha so am I lol....

 

[Perrin Aybara]

A couple thoughts on this:

275x5 or 285x3 should get you 315x1.

The deficit is gonna make it extremely difficult. Is there any way you could eat at maintenance for any period of time? Or at least eat at maintenance around bench days and a deficit otherwise. More carbs on bench days, too.

Is the lockout your weak point? If not the slingshot might not be the best tool to use outside of building confidence with heavier weight. I was doing something similar with block pulls this year. I was getting really good at block pulls, but it wasn't improving my deadlift from the floor. If you take some videos of you benching from different angles you can analyze and figure out where the issues lie.

For bottom end you've got long paused bench. For other lower to mid sticking points you can pause right below them during the rep for a short count. Obviously top end you've got slingshot. Then there's almost always form improvements to be had you might not be aware of until really looking at training footage.

As far as feasibility in a deficit it's gonna be hard. More gear and/or food would increase feasibility.

For slingshot work I prefer a completely separate day from my regular bench. For me that's after deadlift. I'll either do volume like 5x5 or 5x3 or work up to a peak triple or double. That's always worked well for me.

 

[NovaFlex]

Bro, thanks for the in-depth reply. Exactly what I was looking for.

I saw that 285x3 would get me a 315 1RM. I’m aiming for 285x6 just for the ease factor of the lift. So I KNOW I’ll crush it.. if that makes sense. Cos that’ll put my 1-RM @ 330.

Concerning the deficit: i bench on Monday (my day off)... if i carb load Sunday night and eat at a slight surplus, do you think that would be enough to push through a good session?

Lockout isn’t a weak point, but I wanted to add slingshot work for the overload with the heavier weight. My chest used to be a weak point, but since learning to properly leg drive it has gotten better—still gonna be adding Spoto presses tho.

I like the idea of 2 bench days, I just don’t know if I can fit them in a 7 day period. My off days are sporadic and revolve around what’s going on at home.

A couple thoughts on this:

275x5 or 285x3 should get you 315x1.

The deficit is gonna make it extremely difficult. Is there any way you could eat at maintenance for any period of time? Or at least eat at maintenance around bench days and a deficit otherwise. More carbs on bench days, too.

Is the lockout your weak point? If not the slingshot might not be the best tool to use outside of building confidence with heavier weight. I was doing something similar with block pulls this year. I was getting really good at block pulls, but it wasn't improving my deadlift from the floor. If you take some videos of you benching from different angles you can analyze and figure out where the issues lie.

For bottom end you've got long paused bench. For other lower to mid sticking points you can pause right below them during the rep for a short count. Obviously top end you've got slingshot. Then there's almost always form improvements to be had you might not be aware of until really looking at training footage.

As far as feasibility in a deficit it's gonna be hard. More gear and/or food would increase feasibility.

For slingshot work I prefer a completely separate day from my regular bench. For me that's after deadlift. I'll either do volume like 5x5 or 5x3 or work up to a peak triple or double. That's always worked well for me.

 

[NovaFlex]

pretty decent session today. Still trying to work out what all to do on a back day when I’m not dead lifting (pushing DL’s out to every 2 weeks). Great rowing session with some volume RDL’s. The back pumps from RDL’s are no joke.

Lat PD
115x10x4 - Very slow, TUT.

Kettle Bell high pulls
50lb KB each hand 3x10

BB Row
135x15
225x10
275x6
275x6
275x6

RDL
275x14
315x12
315x10

Hammer curls
30x10x4

Cable curl
70x10x4

 

[Perrin Aybara]

Bro, thanks for the in-depth reply. Exactly what I was looking for.

I saw that 285x3 would get me a 315 1RM. I’m aiming for 285x6 just for the ease factor of the lift. So I KNOW I’ll crush it.. if that makes sense. Cos that’ll put my 1-RM @ 330.

Concerning the deficit: i bench on Monday (my day off)... if i carb load Sunday night and eat at a slight surplus, do you think that would be enough to push through a good session?

Lockout isn’t a weak point, but I wanted to add slingshot work for the overload with the heavier weight. My chest used to be a weak point, but since learning to properly leg drive it has gotten better—still gonna be adding Spoto presses tho.

I like the idea of 2 bench days, I just don’t know if I can fit them in a 7 day period. My off days are sporadic and revolve around what’s going on at home.

I think it would help with the carb load. I don't know if you saw in my log, but earlier this year when I was dieting and doing low carb there was one day I couldn't budge 500lbs on deadlift for a single rep. The very next week I carb loaded the night before and pulled 500x15 easily. It really makes a difference.

As far as frequency I think it's pretty crucial. Bench responds really well to frequency. I mean you're dieting, so you're not gonna gain strength through gaining size and muscle. It's gonna have to be through technique, speed, better muscle recruitment, etc. More frequency is gonna help all that. Doesn't have to be a whole bench day, just throw in bench only after something else later in the week. Drop something else if necessary since this is a major goal at the moment. In my opinion anyway.

 

[Worf]

So my number one goal right now is a 3 plate bench. I’ve been looking over my programming and came up with this:

I’m 50lbs off my rep goal. Assuming next session I get 235x6, that’ll put me at 272 1RM. I’m looking to be at 285x6 for an easy 3 plates.

if I can keep up this progression and put up 5lbs every 2 weeks, adding 2-3 weeks for any incidents that may occur, I’m looking at 10-12 weeks for my goal. Around Xmas.

To get there I’m adding some extra volume to what I’m already doing, mostly in the form of slingshot / overload work.

after my regular sets I’ll strap on the slinger for x sets of my current 1RM.

having difficulty deciding the amount of volume— 3x3, 4x4, etc.

Does this seem feasible to anyone that’s already made this jump? And any tips on slingshot work?

When ever I have been able to hit 275x5 or 6, 295x3 305x2 I can do 315 for at least 1 sometimes for a double

 

[NovaFlex]

that’s crazy. I honestly didn’t think it had such a huge effect.

I’m seriously considering swapping my squat day for a 2nd bench day, but keep the leg accessories with extensions, leg press etc. TBH, idgaf about my squat numbers right now, and heavy leg presses and extensions do more than enough for leg development.


How should the second day be structured? Accessories like spoto presses, JM presses, slingshot, etc?

I think it would help with the carb load. I don't know if you saw in my log, but earlier this year when I was dieting and doing low carb there was one day I couldn't budge 500lbs on deadlift for a single rep. The very next week I carb loaded the night before and pulled 500x15 easily. It really makes a difference.

As far as frequency I think it's pretty crucial. Bench responds really well to frequency. I mean you're dieting, so you're not gonna gain strength through gaining size and muscle. It's gonna have to be through technique, speed, better muscle recruitment, etc. More frequency is gonna help all that. Doesn't have to be a whole bench day, just throw in bench only after something else later in the week. Drop something else if necessary since this is a major goal at the moment. In my opinion anyway.

 

[NovaFlex]

When ever I have been able to hit 275x5 or 6, 295x3 305x2 I can do 315 for at least 1 sometimes for a double

That’s good info. Thanks man

 

[Perrin Aybara]

that’s crazy. I honestly didn’t think it had such a huge effect.

I’m seriously considering swapping my squat day for a 2nd bench day, but keep the leg accessories with extensions, leg press etc. TBH, idgaf about my squat numbers right now, and heavy leg presses and extensions do more than enough for leg development.


How should the second day be structured? Accessories like spoto presses, JM presses, slingshot, etc?

Honestly man, I'd just do bench and that's it. Sometimes simple is better. You wanna get better at bench do more bench. This last training cycle that led to 405x2 I did only comp bench 4x/week. No variations and no upper body stuff beyond vertical and horizontal pulling. The last week before hitting the double I did half my sets with the slingshot and just added about 30lbs to those sets. So whatever your second day is just add a few sets of regular bench. Or if you're wanting to use the slingshot like I was saying just do that on that day. I wouldn't do anything that's much different than standard bench. That's what you're wanting to improve on and you want specificity.

 

[NovaFlex]

Makes sense. Thanks man.

Honestly man, I'd just do bench and that's it. Sometimes simple is better. You wanna get better at bench do more bench. This last training cycle that led to 405x2 I did only comp bench 4x/week. No variations and no upper body stuff beyond vertical and horizontal pulling. The last week before hitting the double I did half my sets with the slingshot and just added about 30lbs to those sets. So whatever your second day is just add a few sets of regular bench. Or if you're wanting to use the slingshot like I was saying just do that on that day. I wouldn't do anything that's much different than standard bench. That's what you're wanting to improve on and you want specificity.

 

[NovaFlex]

Carb loading was definitely worth it. Had the best “feeling” session that I’ve had in a while. Got a rep PR, but didn’t reach 6.


Bench
185x6
205x6
225x6
235x5 - REP PR

Sling shot bench
275x3

Incl dB press
90x8
100x6
100x5

-First time putting up 100’s for DBs. I’m really liking them as another main lift.

DB flies
45x8x4

Tricep rope pull down
120x15
145x14 - dead stop
165x8 - dead stop
135x12

Tricep overhead ext
135x10
135x8
135x8


All the weight seemed to go up relatively easy. No grinding, etc. could’ve gotten a 6th rep @ 235 if I ground it out, but I wanted to keep my form tight.