Don’t call it a comeback

[NovaFlex]

Lower. Still working hypertrophy. 245 is all I have right now, so I’ve gotta make due. I may end up hanging some DB’s + band tension sometime soon. Maybe get some chains in here, as well.


SSB Paused Squats

245 3x8


-These gassed me today. Nothing better to up your GPP than high rep squats though. I’m gonna assume this is about 50-55% of my 1RM at this moment.


SSB Goodmornings

175 3x5


Wide Grip Seal Row

160 3x10


Belt Squat

70 2x12


Titan’s SSB seems like its good quality..especially being only $230. Great feel..even the pads feel good. I’m def impressed with their selection so far.

 

[theprodgicalson]

Lower. Still working hypertrophy. 245 is all I have right now, so I’ve gotta make due. I may end up hanging some DB’s + band tension sometime soon. Maybe get some chains in here, as well.


SSB Paused Squats

245 3x8


-These gassed me today. Nothing better to up your GPP than high rep squats though. I’m gonna assume this is about 50-55% of my 1RM at this moment.


SSB Goodmornings

175 3x5


Wide Grip Seal Row

160 3x10


Belt Squat

70 2x12

View attachment 135187
Titan’s SSB seems like its good quality..especially being only $230. Great feel..even the pads feel good. I’m def impressed with their selection so far.

One of the gyms I go to recently go the Titan SSB, I agree. Super surprised by the quality. The padding is very comparable to the Elitfts one which is the best.

 

[theprodgicalson]

View attachment 135176 This is what I’m cutting with, while cycling carbs. The cals drop to about 1600 when I’m cycling... It’s super low, but I’m being aggressive for these 8 weeks. Would you guys change anything?

Are you ON right now?
If you aren't, and really even if you are, those fats are too low IMO. Id drop the protein down and add some healthy fats back in.

 

[NovaFlex]

Are you ON right now?
If you aren't, and really even if you are, those fats are too low IMO. Id drop the protein down and add some healthy fats back in.

I’m 4 weeks into a Tren blast. You think maybe 1g /bw for protein? I’m not sure what to add for fats. Maybe just some nuts / PB.

-And yeah, man. I was pleasantly surprised by what I’ve been receiving from Titan. This bar, especially, is great.

 

[Worf]

View attachment 135176 This is what I’m cutting with, while cycling carbs. The cals drop to about 1600 when I’m cycling... It’s super low, but I’m being aggressive for these 8 weeks. Would you guys change anything?

I think fats are too low. I’d cut the protein to 230-250g and increase the fats by about 20-30g, calories would be the same. Pretty easy just dump some olive oil in your rice cooker or mix it up in the rice. I prefer to do multiple carb sources (potatoes,sweet potatoes, oats). Maybe it’s personal but it helps with compliance. Do what works for you and if that’s eating the exact same thing daily then so be it.

 

[theprodgicalson]

I’m 4 weeks into a Tren blast. You think maybe 1g /bw for protein? I’m not sure what to add for fats. Maybe just some nuts / PB.

-And yeah, man. I was pleasantly surprised by what I’ve been receiving from Titan. This bar, especially, is great.

Do what @Worf said. Drop protein down to 250g and add 25g of fats. Nuts or avocados are great. I prefer avovados, easy to just add to either rice or my eggs. And good source of potassium and vitamin a/c. Or switch to a fatter cut of meat.

 

[NovaFlex]

I think fats are too low. I’d cut the protein to 230-250g and increase the fats by about 20-30g, calories would be the same. Pretty easy just dump some olive oil in your rice cooker or mix it up in the rice. I prefer to do multiple carb sources (potatoes,sweet potatoes, oats). Maybe it’s personal but it helps with compliance. Do what works for you and if that’s eating the exact same thing daily then so be it.

olive oil is a good choice. I’m always using it anyway. I was switching up carbs / proteins before, but it became too much of a hassle to keep track of while cutting. I decided to follow PA’s advice and stick to a solid meal plan while cutting. It’s less thinking, lol.

Do what @Worf said. Drop protein down to 250g and add 25g of fats. Nuts or avocados are great. I prefer avovados, easy to just add to either rice or my eggs. And good source of potassium and vitamin a/c. Or switch to a fatter cut of meat.

This seems to be the consensus. I’ll drop the chicken down and add some more fats.

Beef would be my preferred protein source, but I’m broke AF right now and beef is $6+ /lb, whereas chicken is $1.88 /lb. fucking corona.

 

[Btcowboy]

Beef would be my preferred protein source, but I’m broke AF right now and beef is $6+ /lb, whereas chicken is $1.88 /lb. fucking corona

No Costco your way? I get about 8lbs eye of round roast for 25 bucks and last me a week. Not the best cut but

 

[NovaFlex]

No Costco your way? I get about 8lbs eye of round roast for 25 bucks and last me a week. Not the best cut but

There is. We also have Sam’s Club and BJ’s...Idk why beef is insane right now. Even a chuck roast was $7.99 /lb.

-If I’m honest, I haven’t been near Sam’s club since last year tho. So I may have to look again and see if I can find it a little cheaper.

 

[NovaFlex]

Nothing special today. Some shoulders.


Buffalo Bench Paussd

110 6x2


Strict Neutral Grip OHP

95 x8

115 3x8


Lat Raise SS DB Rear felt Fly

3x8


Seal Row

115 x8

180 3x8


Red Band Tricep PD

3 x50

 

[NovaFlex]

-Week 5, Day 1 of the bench program and I’m starting to feel my strength coming back. I feel that having access to specialty bars is an integral part of training...It’s definitely something I was missing in the past. A straight bar can only provide so much, and I fee that for things like squats, it’s more detrimental than helpful to constantly be using one.


Red Band Tricep PD warmup

2x30


Buffalo Bar Paused Bench

140 3x3

190 3x3

210 3x8


-working at 210 isn’t too bad right now. When Covid hit, I was 3x10 @ 225, so I feel I’m not far off. This is prob RPE 8-9 tho. Couple more weeks and we should be back to pre-cov numbers


JM Press

115 x10

75 3x10


-Tendonitis started kicking in big time. Had to lower weights for the rest of the session.


Pendlay row

180 3x8


Green Band Face Pulls

3x12


Inc DB Fly

25 + Red Band 3x12


Red Band Tricep PD

2x25


-Trying to rehab the tendons a bit and push some blood into the area. I’ve gotta pick up some voodoo floss, I think.

 

[NovaFlex]

Back extensions with barbell

180 3x8


Deficit RDL

245 + Red Band 2x10


Snatch Grip High Pull

115 3x10


Belt squat

125 x15

210 2x8


Green Band Lat PD

5x10

 

[NovaFlex]

Rested today. But damn, that belt squat is no joke. Lowered the weight and went to failure yesterday—I definitely feel it today.

On a side note...The Tren E is definitely hitting. The dreams are coming like crazy. I was chased by a bear last night while riding a 4 wheeler off a cliff. Haha.

 

[NovaFlex]

Feelings good today. No Tendonitis issues—took a precaution tho and used mostly bands for accessories.


Buffalo Bar Speed Bench

Spoto Press

115 3x3

170 x3

190 3x3


Green Band Flies

3x15


Green Band Lat PD

3x15


BB Curl

65 3x10


Hammer Curl

25 x10

15 - 21’s


Green Band Tri PD

3x15

 

[NovaFlex]

-SSB Box Squats - Red Band

245+Bands 4x8
-Relaxed on the box, no TNG.

-Lying Leg Curl

70 x20, 2x10

-Back ext.

BW 6x10 ~10 second test between sets

Hammer to Tire

5x30


-Goal today was to do as much volume as possible. Not working lower very heavy, so I’m adding volume back as I up my work capacity week by week.

 

[NovaFlex]

10 second rest between sets* not test ^^^

 

[Silentlemon1011]

-SSB Box Squats - Red Band

245+Bands 4x8
-Relaxed on the box, no TNG.

-Lying Leg Curl

70 x20, 2x10

-Back ext.

BW 6x10 ~10 second test between sets

Hammer to Tire

5x30


-Goal today was to do as much volume as possible. Not working lower very heavy, so I’m adding volume back as I up my work capacity week by week.

How are you feeling now that your back and hitting it?

No snags or issues?

 

[NovaFlex]

How are you feeling now that your back and hitting it?

No snags or issues?

Honestly, I think not having a complete set of weights has helped me, as weird as it sounds. I’ve been forced to rework and reinforce my technique, after being away for so long...Which has led to everything feeling really good. Squats felt the best today as they have in a really long time (even before Covid).

My one concern is bench strength, but it seems to be coming back little by little...Time will tell, right?

 

[NovaFlex]

-Strict Press

115 x10

165 x5

185 3x5 - set 4 turned into push press.

-Bench Press Paused

155 6x2

-Pendlay Row (1 sec pause)

185 3x8
230 2x6


-JM Press

115 x10
135 2x10

-Seated DB Press

25 3xfailure


-Lat raise SS/ Rear DB Fly

25 5x8

-Red Band Lat Raise

4x failure


-Assessed my shoulder strength today. It’s coming back, but still much lower than pre-Covid. 185 went up for 3 strict sets, at about RPE 8-9, set 4 only got 1 strict and the rest push press. Looking to be 5x5 strict and move up to 190-195 and repeat.

 

[NovaFlex]

DB Press to failure was: 35, 30, 20