Long Off-Season to Classic D Class Weight Cap

[Slowww]

rest day
Weight: 255.5lbs *new high

 

[Slowww]

You seem to be at a very arab time in your life.
Very arab of her to tell you that.

They have a lot of great technology we don’t have in America. For example oil, it’s revolutionary stuff. God forbid a white boy love oil too.

 

[Slowww]

Pull 2
Weight: 253

Let’s fuarking go son! Back to deadlifting. Doing some light technical work. Slow eccentrics. Gonna bullet proof this shit before I start pushing hard. This is how I would start a macrocycle when I was powerlifting, and I never got injured.
Once I have the entire movement dialed in, I’ll start going heavier.

Today I was working on the initiation- paused at shin. Initiating the lift was totally fine, and the drill was good. Next week i will work on correct glute and lat engagement, getting the hips through properly with pauses above the knee.

Next week my wife will have a kidney biopsy to determine why her kidneys have been failing and then going back online and then failing again. Im praying we can find answers, and that she will feel good and is discharged by Christmas. Im optimistic and looking forwards to being able to know what is wrong and get the treatment she needs, whatever it is. My progress might be poor following the surgery since I’ll have to take care of her and my daughter more than usual

ASSISTED PULL UPS 3 WAYS

Wide 1x12 -18
Neutral 1x14 -18
Close 1x14 -18



STRAIGHT BAR CABLE PULLOVERS

1x11 38.5
555 31.5kg





CONVENTIONAL DEADLIFTS (paused at the shin, silent slow negative— try not to make noise)

1x8 140kg
1x6 140kg

View attachment 20251210_2025_12_10_16_52_35.mov



WIDE GRIP CABLE LAT PULL DOWN

1x12 97kg
1x9 97kg



T-BAR ROWS- NEUTRAL GRIP

1x10 100kg
RP 21 reps 60



CHEST-SUPPORTED INCLINE
SINGLE ARM CABLE PULLDOWNS

1x10 77kg
552 60kg



45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS

1x12 35kg
1x14 35kg
1x15 35kg

 

[Slowww]

Push 2
Weight: 254.5lbs

INCLINE BENCH CABLE CHEST FLYES

1x11 26kg
555 13.5kg




SINGLE ARM LATERALS (newtech)

1x12 80kg
5-5-5 40kg



REVERSE PEC DECK matrix or nautilus

. 1x13 90kg (m).
5-5-5 45 matrix





SHOULDER PRESS MACHINE

1x8 200kg
TDS 1x8 180kg +3 140kg +8 100kg





SMITH LOW INCLINE CHEST PRESS (star trac)

1x5 4 plates! Finally

View attachment 20251211_2025_12_11_18_44_32.mov
RP 21 130kg 12+6+3



FLAT BENCH DB FLY TO CRUSH PRESS

1x12 27.5kg
1x9 27.5kg



CABLE LATERALS- TIMED

60s 1x35 40kg

 

[Slowww]

Legs 2
Weight: 253

I changed the gym i go to for this leg day since I am maxing out the belt squat, and abductor/adductor.
Leg 2

Abductor & plate loaded adductor
Need to bring my pin next time

1x12 full stack, & 1x12 70kg
1x12 full stack & 1x12 70kg
FST7 7x7 35kg & 7x7 40kg





MACHINE GLUTE KICKBACKS
2x12 190





VERTICAL LEG PRESS- FEET LOW AND CLOSE
1x10 140kg
Cluster 4x5 120kg



PENDULUM SQUAT
1x11 6plates
RP to 20 4 plates



LEG EXTENSION

1x15 full stack, had to do very long pauses and slow eccentric. Need gym pin

TDS



PLATE LOADED LYING HAMSTRING CURLS
1x9 80kg
551 60kg



WALKING LUNGES
2x13 60



SEATED OR STANDING CALFL
RAISES (KNEES STRAIGHT)


Seated
1x18 180
Giant set from there

 

[malfeasance]

Legs 2
Weight: 253

I changed the gym i go to for this leg day since I am maxing out the belt squat, and abductor/adductor.
Leg 2

Abductor & plate loaded adductor
Need to bring my pin next time

1x12 full stack, & 1x12 70kg
1x12 full stack & 1x12 70kg
FST7 7x7 35kg & 7x7 40kg





MACHINE GLUTE KICKBACKS
2x12 190





VERTICAL LEG PRESS- FEET LOW AND CLOSE
1x10 140kg
Cluster 4x5 120kg



PENDULUM SQUAT
1x11 6plates
RP to 20 4 plates



LEG EXTENSION

1x15 full stack, had to do very long pauses and slow eccentric. Need gym pin

TDS



PLATE LOADED LYING HAMSTRING CURLS
1x9 80kg
551 60kg



WALKING LUNGES
2x13 60



SEATED OR STANDING CALFL
RAISES (KNEES STRAIGHT)


Seated
1x18 180
Giant set from there

I am running out of weights at this baby gym!

LOL!

Always a good sign.

 

[Slowww]

Saturday:
Upper 2
Weight 255.5

CABLE STRAIGHT BAR BICEP CURLS SUPERSET
CABLE STRAIGHT BAR TRICEP PUSHDOWN

1x 10 & 12, 73kg 77kg
10+5 70,77



SEATED TRICEP DIP MACHINE
1x14 75kg
1x15 45kg





DB HAMMER CURLS
1x13 27.5kg
1x 10+8+8 27.5 + 17.5 + 7.5



CROSSBODY SINGLE ARM CABLE LAT PULLDOWN
1x10 47kg
1x10 47kg



LATERAL MACHINE SUPERSET
STANDING CABLE REAR DELT FLYES

1x7 6p, 12 3p
set 2: drop set
drop set: 4p-3-2 and 2-1-0

 

[Slowww]

I am running out of weights at this baby gym!

LOL!

Always a good sign.

Yeah haha, good to see progress is really moving in the right direction. Thankfully a lot of the machines for small muscle groups were plate loaded and there is no such thing as a light pendulum squat machine lol

 

[Slowww]

Rest
Weight: 257.5 pounds * new high
Added 37.5 pounds so far since September.

2 pounds left and Im at 260. I hope I see 260 by the end of the year. If I do it will mean I doubled my body weight within these 4 years.

This is the part of the off season where I don’t like checking in and its a good fail safe to have a coach keep pushing me through. I am pretty watery, and blurred from the ment doing its work, but I know logically that body fat can still get pushed higher for another 10 or so pounds, and I can still build real muscle, even though I don’t like the visual feedback.

My blood glucose is still very good, my strength is still moving linearly and actually climbing very quickly with the ment. my appetite is good, too, so I know my body is in a state that it can easily put muscle on, and I need to take advantage of this. I just have to deal with being a bit of a fatty and let my body adjust the water from ment.

 

[Slowww]

Pull 1
Weight: 255.7lbs
Hinging is totally fine for RDL. Got a PR on it among a lot of other things. Back to normal


ASSISTED PULL UPS- 3 WAYS
Wide: 1x12 -21
Neutral 1x12 21
Close: 1x13 -21kg



PULLOVER
1x8 180kg
1x10+5 165



Belt RDL BARBELL RDLS
1x11 300kg
1x13 260kg


SUPINATED GRIP CABLE LAT PULL DOWN
2x8 140kg


SEATED PLATE-LOADED ISO-LATERAL ROWS-
SINGLE ARM, NEUTRAL GRIP
1x8 50
RP23 45kg


CHEST-SUPPORTED INCLINE
SINGLE ARM CABLE PULLDOWNS
1x8 82kg
5-5-3 60kg


45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS with dumbbell
2x10 40kg
1x9 40kg

 

[Slowww]

Push 1
255 pounds

Holy shit had a terribly close call at the gym today.
Bench broke while I was overhead pressing and the bar with 310lbs fell on me. Luckily the bar landed on my quads and the muscle kept it from being much worse than a small bruise. A couple inches lower and I would not need hCG cus my nuts would have been cooked.

SEATED CABLE CHEST FLYES— DEAD STOP
1x12 8p
551 5p


CABLE SINGLE ARM LATERALS
1x13 80kg
11+5 80kg


CABLE SINGLE ARM BENT OVER REAR DELT FLYES
1x12 4p
11+5 4p



PLATE-LOADED INCLINE PRESS MACHINE
1x6 290kg
RP 17 220kg



SEATED SMITH PRESS (SHOULDER-FOCUSED)
1x8 140kg
Drop set 140kg—100–60kg
View attachment 20251216_2025_12_16_14_50_21.mov






FLAT BENCH DB FLY TO CRUSH PRESS

1x12 27.5
1x12 27.5



CABLE LATERALS- TIMED

set 1: 1:00 AMAP 45kg x30
set 2: 1:00 am

 

[Slowww]

Legs 1
Weight: 254lbs

ADDUCTORS SUPERSET ABDUCTORS
2S CONTRACTION- nautilus

1x11 200, 1x12 200
1x10, 1x12 200

FST 7 15s rest 90——130



GLUTE KICKBACKS
1x9 200
1x10 200



HACK SQUAT— nautilus
1x11 190kg mi40
Rest pause23- 15s rest 150kg



LEG PRESS- hammer strength
1x11 420 kg
4x5 300kg



LEG EXTENSION- hammer strength plate loaded

1x8 180kg much better tempo
1x triple drop 140-100-60



SEATED HAMSTRING CURLS- nautilus

1x10 220
553 150



BULGARIANS raw

1x16 140
AMRAP 80



standing calves raise- hoist

1x17 220kg
Giant set from 220 down to 45

 

[Slowww]

Today the training program is being changed
Rep ranges are being increased to 15-20 on bigger movements.
I don’t really need to get stronger, but we do want to keep the joints as healthy as possible and minimize injury risk.
It doesn’t make sense to keep increasing load. Im not chasing any numbers, just adding when I am outside of target rep range.
this will mostly be for legs and back. I really do not need these to be physically stronger, and the loads are quite high unless I’m doing mi40 or something.
Machine work for pressing will also go to 15, because I don’t need to be pressing 450+ pounds for reps.

 

[dinfaralt]

Today the training program is being changed
Rep ranges are being increased to 15-20 on bigger movements.
I don’t really need to get stronger, but we do want to keep the joints as healthy as possible and minimize injury risk.
It doesn’t make sense to keep increasing load. Im not chasing any numbers, just adding when I am outside of target rep range.
this will mostly be for legs and back. I really do not need these to be physically stronger, and the loads are quite high unless I’m doing mi40 or something.
Machine work for pressing will also go to 15, because I don’t need to be pressing 450+ pounds for reps.

ronnie coleman kept going, see where he is now?

all guys does this at some point, samson, nick walker etc.

12+ reps minimum 15-20 mandatory once u get strong asf. im lifting back in 8-12 because im weak, its so nice training 8-12 its so much easier than 15-20.

shorter guys can whatever it, 180+ and beyond its a little tough keep getting stronger as enhanced

 

[Slowww]

ronnie coleman kept going, see where he is now?

Yeah for sure, especially with a herniated disc and recently tearing my back, it’s definitely something I don’t want to push. Ronnie has made a lot from BB, and no regrets. If that kind of thing happened to me though I would be totally fucked in contrast .

all guys does this at some point, samson, nick walker etc.

12+ reps minimum 15-20 mandatory once u get strong asf. im lifting back in 8-12 because im weak, its so nice training 8-12 its so much easier than 15-20.

It is definitely reasonable. There is a point of higher risk once things get quite heavy even with 8-10 with big movements with knee shearing, loading the spine, and joints no matter how well you load the muscle. Tearing a muscle on rep 1 of a 12 rep set was a lesson for sure. Just because stuff feels “light” doesn’t mean it actually is easy on the body.

shorter guys can whatever it, 180+ and beyond its a little tough keep getting stronger as enhanced

100% joints are much more injury prone and it isn’t really natural for large wingspan and long femurs