Long Off-Season to Classic D Class Weight Cap

[Slowww]

weight: 108.6/239.5

second week of legs on this program done.
So last week i did 6x 660lbs with sleeves, i wanted 8-10 but with that weight it would be impossible to get into that rep range so fast. So this week I took wraps. I got into the target rep range. But I need to clean it up.

I know I gained strength overall, because each other movement increased, for every lower body muscle group— and I went raw for leg press, still added 20kg and 2 reps to my top set at 705lbs for 12. I switched to plate loaded leg extensions as well recently for one leg day, and I really like the resistance profile on it, so I’ll probably stay on those since it hits the inner head very well.

Here’s my hack at 660 for 8 on the nautilus.
I’ve done 700 for more but, honestly the nautilus hack squat is much heavier than the real leader.

They’ve got a no yelling policy and I really try my best not to make noise but dang that felt heavy those last couple reps.
View attachment 20251018_2025_10_18_18_16_49.mov

 

[Slowww]

Thanks for the clarification.
Rn I'm liking the anterior/posterior. After my bulk I can assess progress and weak points again.

It's a very good split if u have limited days, 2x frequency, you get all the benefit of having a push/pull day. A little longer sessions, closer to a 2 hour-ish session (but u can pick days where u have the most free time) but the rest days are def worth it.

My legs are where all my genetics are so I can get away with 3 sets of squats/3 sets leg extensions for quads for now. I have no issues pushing hard for 2 hours. No pre/intra workout, just AM fasted. idk how I do it even on a cut.

Anyways, thanks again for the info. Looking forward to seeing ur progress under the new training regime.

Yeah that makes sense. I also only do 6 sets for quads. Just spread a little differently & half are intensifiers. Legs usually take that long too haha, can be even higher depending on order of exercise so makes sense.

To be honest that sounds really backwards in terms of nutrition. Anyone can do it, but the quality of the session is going to be drastically lower than if your muscles are as full of glycogen/triglycerides/water as possible and you have a readily available energy source. This is one of the main reasons for how low weights loaded drop during cut despite maintaining muscle mass— just lack of glycogen & available energy will not let muscles fire off and handle the same loads. Also it’s why as soon as you start adding food in rebound it goes most to pre workout and intra, as well as post with followed by slow carbs and fat for breakfast that should be available in body for training and you instantly start to blow up like crazy.

 

[ChemBB]

Here’s my hack at 660 for 8 on the nautilus.

Jfc you're strong, super jealous!!

 

[Deadpool99]

Yeah that makes sense. I also only do 6 sets for quads. Just spread a little differently & half are intensifiers. Legs usually take that long too haha, can be even higher depending on order of exercise so makes sense.

To be honest that sounds really backwards in terms of nutrition. Anyone can do it, but the quality of the session is going to be drastically lower than if your muscles are as full of glycogen/triglycerides/water as possible and you have a readily available energy source. This is one of the main reasons for how low weights loaded drop during cut despite maintaining muscle mass— just lack of glycogen & available energy will not let muscles fire off and handle the same loads. Also it’s why as soon as you start adding food in rebound it goes most to pre workout and intra, as well as post with followed by slow carbs and fat for breakfast that should be available in body for training and you instantly start to blow up like crazy.

I have tried fasted and non fasted. For me I saw no difference in strength even as a natural.

Also did a one month experiment eating a perfect pre workout and not much differed. I also started my training journey eating at night. But when I switch to AM fasted saw no struggle. I can always include some intra but I genuinely never felt weak or that I couldn’t continue pushing hard.

I will experiment with some intra tho after my cut and will see.

I also take most of my carbs around dinner. So from dinner to my training I have no reason to expend my glycogen stores.
Maybe that makes a difference in terms of having topped off glycogen stores during training, idk.

However I know many who have a night and day difference when training with food in their system.

 

[Slowww]

I have tried fasted and non fasted. For me I saw no difference in strength even as a natural.

Also did a one month experiment eating a perfect pre workout and not much differed. I also started my training journey eating at night. But when I switch to AM fasted saw no struggle. I can always include some intra but I genuinely never felt weak or that I couldn’t continue pushing hard.

I will experiment with some intra tho after my cut and will see.

I also take most of my carbs around dinner. So from dinner to my training I have no reason to expend my glycogen stores.
Maybe that makes a difference in terms of having topped off glycogen stores during training, idk.

However I know many who have a night and day difference when training with food in their system.

for sure man, if it works for you just do you. Everyone has their peculiarities

Just my 2 cents— since it’s my log I’ll share my opinion. Take it or leave it hahaha and if it’s not wanted just skip it haha

we can count actual bodybuilders and coaches on one hand who employ this practice— which is basically 0. Actually I only know one person who does this. I have a friend who is a pro power lifter who does this against the advice of everyone in our community and coaches that he worked with but his Iq is basically double digits. He has elite genetics and leverages so his performance is covered by those facts. despite the fact that literally everyone who knows him and cares thinks he is squandering potential instead of just following well established optimal dietary protocols. The logic doesnt track especially because for full power competition he will 100% eat before it, in large amounts and during it (like everyone else)

Imo As you get more muscle mass, you will definitely feel it especially if you as at the point where you can functionally utilize 1kg of carbs & if you ever get to the point where you’re going to use insulin, preworkout cannot be understated in terms of importance.

 

[Slowww]

Jfc you're strong, super jealous!!

Thanks bro! To be honest though I wish they had a pendulum though to look/feel weak and just save some time moving those gd plates

 

[dinfar1337]

However I know many who have a night and day difference when training with food in their system.

ive trained fasted where i hit prs.

i basically do this alot because im a muslim and fast at ramadan every single year. just make sure you're eating enough carbs when you break the fast that it lasts long enough in your system for the next day.

its not optimal while cutting tho

 

[Deadpool99]

for sure man, if it works for you just do you. Everyone has their peculiarities

Just my 2 cents— since it’s my log I’ll share my opinion. Take it or leave it hahaha and if it’s not wanted just skip it haha

we can count actual bodybuilders and coaches on one hand who employ this practice— which is basically 0. Actually I only know one person who does this. I have a friend who is a pro power lifter who does this against the advice of everyone in our community and coaches that he worked with but his Iq is basically double digits. He has elite genetics and leverages so his performance is covered by those facts. despite the fact that literally everyone who knows him and cares thinks he is squandering potential instead of just following well established optimal dietary protocols. The logic doesnt track especially because for full power competition he will 100% eat before it, in large amounts and during it (like everyone else)

Imo As you get more muscle mass, you will definitely feel it especially if you as at the point where you can functionally utilize 1kg of carbs & if you ever get to the point where you’re going to use insulin, preworkout cannot be understated in terms of importance.

Agree, when You're younger and pack less muscle like me, packing on muscle is probably a little more forgiving.

I do my GH am fasted, so I have to fast 1.5-2hrs before having any carbs for it's fat lipolysis effects. I usually wake up -> inject GH -> Workout. That's why I have to fast tbh. Otherwise idm pre workout. Just have to figure a way around that.

 

[Slowww]

ive trained fasted where i hit prs.

i basically do this alot because im a muslim and fast at ramadan every single year. just make sure you're eating enough carbs when you break the fast that it lasts long enough in your system for the next day.

I hope this isn’t offensive, but do you know if this is common practice among all athletes who are Muslim, ie Iranians etc. there are a lot of good competitors coming from that region who seem to be devout Muslims

 

[Deadpool99]

ive trained fasted where i hit prs.

i basically do this alot because im a muslim and fast at ramadan every single year. just make sure you're eating enough carbs when you break the fast that it lasts long enough in your system for the next day.

its not optimal while cutting tho

Same, when I was natty during PCT I actually was crazy enough to train the first few days of Ramadan in the morning and ofc that means no water. I then tried a different approach the following Ramadan to train at night. Difference was that the gym was so fucking packed. But the extra food pre workout didn't rly do anyth.

 

[Slowww]

Agree, when You're younger and pack less muscle like me, packing on muscle is probably a little more forgiving.

I do my GH am fasted, so I have to fast 1.5-2hrs before having any carbs for it's fat lipolysis effects. I usually wake up -> inject GH -> Workout. That's why I have to fast tbh. Otherwise idm pre workout. Just have to figure a way around that.

Yeah totally fair, Im sure there are several ways to do it. figuring out what best practice is for each person depends on a lot of factors. Certainly depends— what’s more important rhe fasting for cardio, or the carbs for workout. We’re all entitled to our own belief about that haha

 

[Deadpool99]

I hope this isn’t offensive, but do you know if this is common practice among all athletes who are Muslim, ie Iranians etc. there are a lot of good competitors coming from that region who seem to be devout Muslims

Well most fast and some don't cuz they don't care enough. But it's mandatory and most Muslims will fast. But many just opt to train at night most likely.

But ofc I believe some form of pre workout will def ensure you leave nothing on the table. But if u reach true failure, not just failing ur sets cuz of tiredness or feeling weaker from the fasting and no food then yes you're probably compromised and need some pre workout.

 

[dinfar1337]

I hope this isn’t offensive, but do you know if this is common practice among all athletes who are Muslim, ie Iranians etc. there are a lot of good competitors coming from that region who seem to be devout Muslims

its very individual.

some might not do it just because they're not religious enough, or have a medical condition and have to take medication.

girls on their periods dont have to fast either. but i would say most "religious" people do it.

although there is a influx of muslims that aren't "religious" in western countries.

 

[dinfar1337]

Well most fast and some don't cuz they don't care enough. But it's mandatory and most Muslims will fast. But many just opt to train at night most likely. But tbh I'd imagine most Muslims train at night.

its fucking tough in summer here in the cold countries.

last ramadan sun come up 3-4 am stays up till 22-23pm.

had to break fast while i was training.

what i've found is carbs pre workout dosent matter that much nor hydration. only calorie deficit and surplus at the end of the day really matters as long as you're pushing hard enough.

even as a natural i was breaking prs everyday in the gym while fasting.

 

[Deadpool99]

its fucking tough in summer here in the cold countries.

last ramadan sun come up 3-4 am stays up till 22-23pm.

had to break fast while i was training.

what i've found is carbs pre workout dosent matter that much nor hydration. only calorie deficit and surplus at the end of the day really matters as long as you're pushing hard enough.

even as a natural i was breaking prs everyday in the gym while fasting.

I rly think it comes to down to consistency and getting used to training fasted. I can't imagine someone who only trains fed will do great am fasted. Takes some time to get used to tbh. But if ur used to smth, you're body will adapt to it eventually

 

[Deadpool99]

its very individual.

some might not do it just because they're not religious enough, or have a medical condition and have to take medication.

girls on their periods dont have to fast either. but i would say most "religious" people do it.

although there is a influx of muslims that aren't "religious" in western countries.

Hussein Farhat in Ramadan was like "yeah I don't need to fast cuz I'm travelling". Dude took a 50min flight, why break ur fast and have to make for it :/

It was even a rest day.

 

[dinfar1337]

I rly think it comes to down to consistency and getting used to training fasted. I can't imagine someone who only trains fed will do great am fasted. Takes some time to get used to tbh. But if ur used to smth, you're body will adapt to it eventually

well i cant comment on that, i was running around as a kid playing football while fasted? first time i went in the gym fasted i lifted more than last session and always been like that.

i actually feel less fatigued from no food in stomach. but im fucking dying afterwards

 

[malfeasance]

its fucking tough in summer here in the cold countries.

last ramadan sun come up 3-4 am stays up till 22-23pm.

had to break fast while i was training.

what i've found is carbs pre workout dosent matter that much nor hydration. only calorie deficit and surplus at the end of the day really matters as long as you're pushing hard enough.

even as a natural i was breaking prs everyday in the gym while fasting.

Oh, you do not get to adjust the times based on latitude? That sucks.

 

[dinfar1337]

Oh, you do not get to adjust the times based on latitude? That sucks.

thats exactly what we do.

and the summer here in colder countries where i live in scandinavia northern europe. the sun comes up at 3-4 am and sets down at 22-23pm. we only eat when the sun is down and stop eating when its back up.

for example my friend in other part of the country breaks his fast and starts it 15min later than me because of latitude

 

[malfeasance]

thats exactly what we do.

and the summer here in colder countries where i live in scandinavia northern europe. the sun comes up at 3-4 am and sets down at 22-23pm. we only eat when the sun is down and stop eating when its back up.

for example my friend in other part of the country breaks his fast and starts it 15min later than me because of latitude

Yeah, I meant ignore the sun and go by the clock, but I understand.