Long Off-Season to Classic D Class Weight Cap

[Slowww]

Pull1
Weight: 115.8kg/ 255 pounds
Starting to taper off again and appear to be recomping. Will have to see on check in day if it is true.


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



PULLOVER
Added pause in stretched position, so lowered weight. This was a correction i had to make in training.
1x9 160kg
1x10+5 140kg





BARBELL RDLS
Strength is fine, will do lighter top set next time.
1x6 220kg
1x12 140kg
1x8 140kg



SUPINATED GRIP CABLE LAT PULL DOWN
2x8 140kg



SEATED PLATE-LOADED ISO-LATERAL ROWS-
SINGLE ARM, NEUTRAL GRIP

1x9 50
RP23 45kg



CHEST-SUPPORTED INCLINE
SINGLE ARM CABLE PULLDOWNS

1x9 82kg
5-5-3 60kg



45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS with dumbbell

3x12 40kg

 

[dinfaralt]

Pull1
Weight: 115.8kg/ 255 pounds
Starting to taper off again and appear to be recomping. Will have to see on check in day if it is true.


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



PULLOVER
Added pause in stretched position, so lowered weight. This was a correction i had to make in training.
1x9 160kg
1x10+5 140kg





BARBELL RDLS
Strength is fine, will do lighter top set next time.
1x6 220kg
1x12 140kg
1x8 140kg



SUPINATED GRIP CABLE LAT PULL DOWN
2x8 140kg



SEATED PLATE-LOADED ISO-LATERAL ROWS-
SINGLE ARM, NEUTRAL GRIP

1x9 50
RP23 45kg



CHEST-SUPPORTED INCLINE
SINGLE ARM CABLE PULLDOWNS

1x9 82kg
5-5-3 60kg



45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS with dumbbell

3x12 40kg

this guy also does lower back on back day???? i love you

what do you look like now at 115kg?

 

[Slowww]

this guy also does lower back on back day???? i love you

Yes hahaha coach wants to work on my erectors. It’s actually been making a solid difference with the conventional deadlift and RDL every 5 days.

what do you look like now at 115kg?

Same proportions, just bigger everywhere, softer, but my body has been adjusting to the water from ment, so it’s been improving this week.
Coach said i am at the point where regardless of height I look big, and lean enough to keep growing.
Several people asked if I am a pro when i was at the gym this week too. Obviously Im quite far from that but it’s a good sign instead of people asking if Im natty or not hahahaha

 

[Slowww]

Push 1
116kg/255.8

SEATED CABLE CHEST FLYES— DEAD STOP
1x10 9p
553 5p





SINGLE ARM LATERALS
1x8 90kg
11+5 80kg







CABLE SINGLE ARM BENT OVER REAR DELT FLYES
1x14 4p
10+7 4p



PLATE-LOADED INCLINE PRESS MACHINE
1x14 180kg
RP 22 180kg

The weight under 10 was getting out of hand, so I added tempo and more reps. Staying here til 20



SEATED SMITH PRESS (SHOULDER-FOCUSED)
1x9 140kg
Drop set 6/6/6 140-100-60




FLAT BENCH DB FLY TO CRUSH PRESS
1x12 27.5
1x12 27.5



CABLE LATERALS- TIMED
set 1: 1:00 AMAP 50kg x30

set 2: 1:00 am

Rear relaxed

 

[hellerhiwater]

SINGLE ARM LATERALS
1x8 90kg
11+5 80kg

CABLE LATERALS- TIMED
set 1: 1:00 AMAP 50kg x30

1st of all, you look strong as hell. def mirin bro! those rear delts are absolutely bonkers.

2nd...how in the world are you repping 200lbs with one arm on a lateral raise?! or maybe im misreading or misunderstanding. if im not; did you focus this movement pattern for a long time or something? or maybe its one of those john meadows type exertion sets where you just kinda horsecock the weight up as best you can and hit it hard?

i saw a comment of yours about how someone's training was bad so i came looking to see what you did to kind of gauge my own training just to see...and well...i saw all that!

 

[Slowww]

1st of all, you look strong as hell. def mirin bro! those rear delts are absolutely bonkers.

Thanks bro, worked hard to Correct those and overdevelop them last growing phase haha.

2nd...how in the world are you repping 200lbs with one arm on a lateral raise?! or maybe im misreading or misunderstanding. if im not; did you focus this movement pattern for a long time or something? or maybe its one of those john meadows type exertion sets where you just kinda horsecock the weight up as best you can and hit it hard?

Oh the newtech line of machines are very light. Actually I use a pretty solid tempo. I saw deasha using the same machine and he just does full stack lateral raises with 20+ drop sets. The whole line is kind of poor for off season reps below 15-20 to be honest but the machines moment arm, line of force and stability is amazing. So very good for safety and targeting muscle correctly, but the physics for load is not the focus.

i saw a comment of yours about how someone's training was bad so i came looking to see what you did to kind of gauge my own training just to see...and well...i saw all that!

Haha thats fair, some of the beginners have trouble with building balanced programs mostly with either too much or too little volume spread around.
If you want a second opinion i can take a look

 

[Slowww]

Legs 1
Fasted weight: 255.75lbs
Blood pressure is consistently below 130. so I corrected it with a bit of telmisartan. To be honest I would rather do more cardio, but it’s probably not a good use of calories.

Also got feedback from coach for leg day movements. We’ve made the corrections necessary and it is perfect technically. Now I just need to keep the form strict, make sure i review and adjust based on training footage periodically if something gets sloppy.

ADDUCTORS SUPERSET ABDUCTORS
2S CONTRACTION- nautilus
1x12 200, 1x15 200lbs
1x11, 1x13 200
FST 7 15s rest 110——130



GLUTE KICKBACKS
1x12 200
1x12 200lbs


HACK SQUAT— nautilus
1x10 220kg mi40
Rest pause 16 180kg



LEG PRESS- hammer strength
1x6 455kg 1000lbs
4x5 320kg

Man I thought I was gonna get 8 but that shit felt heavy. I got pinned on the 7th rep lmao. Total failure under 1000lbs. Getting to fucking work

LEG EXTENSION- hammer strength plate loaded
1x9 180kg
1x triple drop 140-100-60kg



SEATED HAMSTRING CURLS- nautilus
1x11 220
Pretty bad cramp on abductor after this set. Had to wait and stretch, drink a lot and get back to it.
555 150



BULGARIANS raw
1x16 140
AMRAP 80



standing calves raise- hoist

1x19 220kg
Stopped here. Didnt do another set my leg got so unbelievably tight I did not want to tear a gastrocnemius.
I already learned the hard way about what tearing a muscle feels like this off season so I would prefer to play it safe.

 

[Ryu82]

Looking thick man. How do you like being over 250?

I know when I'm over 250-260 is when I really start to "feel heavy"

On a side note, how's your wife doing?

 

[Slowww]

Looking thick man. How do you like being over 250?

I know when I'm over 250-260 is when I really start to "feel heavy"

On a side note, how's your wife doing?

It’s fine mostly. Frequency of training and intensity is hard on me though.

Oh for sure definitely feel heavy, even get back pumps on incline cardio now lmao

we had to go to the emergency room on Christmas so it’s not been very easy. Probably one of the worst ways to spend the holiday. I think it will get better though. Hospital is backed up and waiting for a biopsy

 

[Slowww]

Just got free time to update.
Tl:dr too busy taking care of kid & old folks

Very busy recently since I have to look after my daughter alone the vast majority of time. I also recently have had to look after an older family member who is functionally incompetent. Cannot so much as remember he has rice in the fridge or heat up food on his own. The family member who usually helps baby sit and cares for the other older family member is in the ICU potentially with sepsis and a full lung infection. Prognosis is difficult.
Logistically it has been tough getting to gym, sometimes have to take my daughter with me, and logging while keeping her safe and also entertained is not possible.
My weight has started to stall despite i am eating all my meals, and taking my full cycle, gh and insulin. Sleep is still very good except for last night because of the medical situation. I get periods of low stress where im extremely hungry, then high stress and my appetite gets totally shot and it’s hard to eat.

Anyways, getting shit done, no excuses.

Body weight today 116kg/255.7lbs

Upper FROM MONDAY

CABLE STRAIGHT BAR BICEP CURLS SUPERSET
CABLE STRAIGHT BAR TRICEP PUSHDOWN
1x17 & 18 60 & 65
555 55 & 65


SINGLE ARM TRICEP CABLE KICKBACKS
1x13 37.5kg
553 30kg


PREACHER CURLS- SINGLE ARM
1x14 35kg
TDS 555 45-35-15


SINGLE ARM TERES PULLDOWN (MAX PUMP)
1x10 natural 65kg
RP 1x20 natural 55kg

DB LATERALS SUPERSET
DB INCLINE BENCH PRONE REAR DELT FLYES

1x8+8 27.5kg- going to lower this and go to 15 as well
TDS 17.5-10-7.5

Pull 2 FROM WEDNESDAY
ASSISTED PULL UPS 3 WAYS
Wide 1x12 25
Neutral 1x12 -25
Close 1x14 -25


STRAIGHT BAR CABLE PULLOVERS
1x10 42.5
555 31.5kg


BELT RDL
1x20 220kg
1x15 220kg
1x3 180kg NOPE no need for this set it’s too much for sure


WIDE GRIP CABLE LAT PULL DOWN
1x12 97kg
1x11 97kg


T-BAR ROWS- NEUTRAL GRIP
1x10 100kg
RP 20 70kg


SINGLE ARM NAUTILUS PULLDOWNS
1x10 65kg
555 45kg


45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS

2x10 45kg
1x9 45kg


Push 2 FROM TODAY

got some PRs but not great session. Felt like it shouldve been better. Spent several hours at pediatricians for daughter today to boot. Cant catch a break this fucking week

INCLINE BENCH CABLE CHEST FLYES

1x11 30kg
555 17.6kg


SINGLE ARM LATERALS (newtech)

1x11 90kg
5-5-5 55kg


REVERSE PEC DECK matrix or nautilus
1x10 180 nautilus
5-6-6 100 nautilus



SHOULDER PRESS MACHINE
1x13 140kg
TDS 1x6 180kg +10 140kg + 10 100kg



SMITH LOW INCLINE CHEST PRESS
1x7 170kg
RP 22 145 15+4+3



FLAT BENCH DB FLY TO CRUSH PRESS
1x12 27.5kg
1x9 27.5kg


CABLE LATERALS- TIMED
60s 1x25 55kg