You are getting there bro. Shoulders, upper back, all that shit is looking good man. Good student and good coach and this is what you get!!
MESO-Rx
Anabolic Steroids
Progress/training log part 3: Operation retard strengthstrength
- Thread starter insaiyan93
- Start date
I'd reach out to a company for a sponsorship. Worst thing that can happen is they say no. You show before and after pics. Who knows bro.Thanks man, i appreciate that comin from a strong mofo like you my dude.
Funny little anecdote though. I was sitting at the gym between sets and just looking around at rhe other people there and i was just thinking about how people always tell me how dedicated i am and what not, but ya know i mean yeah i have put in a lot of work, but i have constantly seen results because i have been lucky enough to stumble across a great group of folks to help and be a support system and have set me on the path to success. You guys have all been my navigators, all i have to do is walk the path and i keep getting closer to my destination.
Anyways, as i was sitting there last night and watching the people around me. The people who are in there for hours every night doing these tedious, bullshit exercise routines for the past year right along side me and look exactly the same, and are exactly as strong as when they started. I feel like they must be the real dedicated fuckers to be able to come in there every night, see zero results, and still keep going lmao
And in answer to your question, yes. First page of this log there are before pictures from around when I started.
I reached out to Elitefts for a sponsorship. I never got an answer. They were probably laughing at me. I never competed and was asking for sponsorship.
Two months later I am with an Elitefts coach and he's sponsored by them. So let's see when I get a few comps under the ole belt were it will take me.
insaiyan93
New Member
Yeah maybe, maybe after i start competing more? Right now it kind of feels like what would they be sponsoring? At this point I'm just a glorified gym rat hahaha
I am sure you will get that sponsorship soon enough and that your coach is in a good position to vouch for you when he deems you ready for sponsorship. Bet they don't hand out sponsorships left and right but only to people who deserve them. That comp you were in recently was that your first?
Yeah that was my first. I showed him the video of my squats. He said strength isn't an issue. It's tight hips.
Since I've been training with him and the team he's test my bench. He didn't believe I could do 375 I hit 385. After that he said once we work on keeping me tight through the whole process I'll be well past 400 on bench.
Deadlift. After the two cues on deadlift first deadlift session. I put them together and next session I hit a pound PR from 505 two years to 506 for 3x3.
Squat is where I need more work. Hips are tight I'm trying to find my groove and work on technique.
I used to look straight ahead when squatting. He wants use to look down just a few feet in front of us. We set up under the bar he wants our hips under the bar so all it takes is a forceful contraction of the glutes to unrack the weights.
Any time we do reps. We are to treat each rep as a single. Reset big breath squeeze glutes then initiate the squat with a break in the hips first.
Now I'll be squatting on Mondays no heavier than 315 most with the SSB to save shoulders and elbows for bench the next day. It will strictly be a technique session.
You are right in time when I prove my self I'll get that sponsorship. He also said in time I'll be able to coach. Win win.
You feel in love with my Eleiko bar when I took all bars over there.
A glorified gym rat trained hard and lost a shit ton of weight. You are a very small percentage of people that have achieved that. Shit I'd make my cover boy for my supp company if I had one.
insaiyan93
New Member
Killer session tonight.
1.front squat 4x3 8RPE 260lb
2.tng bench 4x10 7RPE 3 sets 185lb 1 set 165lb
3.leg press 2x20 1 set 3 plates 1 set 4 plates
4.lat pulldown 4x16 120lb
5.kbell swing 4x16
6.planks 3xfailure
Killed fronts tonight. 260 is a PR, especially all across the board for all sets so definitely happy with that.
Bench was good, got 3 sets with 185 before i started creeping towards 7.5-8rpe so that is progress fo sho.
All in all great workout, plus got my girl living with me fulltime so i have my little gym partner which makes spending 3 hours in the gym alot more fun haha.
1.front squat 4x3 8RPE 260lb
2.tng bench 4x10 7RPE 3 sets 185lb 1 set 165lb
3.leg press 2x20 1 set 3 plates 1 set 4 plates
4.lat pulldown 4x16 120lb
5.kbell swing 4x16
6.planks 3xfailure
Killed fronts tonight. 260 is a PR, especially all across the board for all sets so definitely happy with that.
Bench was good, got 3 sets with 185 before i started creeping towards 7.5-8rpe so that is progress fo sho.
All in all great workout, plus got my girl living with me fulltime so i have my little gym partner which makes spending 3 hours in the gym alot more fun haha.
RodgerThat
New Member
Fuck congrats on your sweet heart moving in didn't know that became a thing that's awesome for you man. Looks like a solid session and I can confirm those front squats are deep as hell and super silky on the way up!
insaiyan93
New Member
Thanks bro, yeah it's a fairly new development, she just moved in a couple days ago but it's awesome. Next step is saving up a bit once she has found full time work and gettimg out own place (still in my old place with my roommate) but it's all good things.
insaiyan93
New Member
Kicked some ass tonight yo.
1.deadlift 4x3 8RPE 435lb last set was 8.5RPE so i will probably keep same weight next week before jumping weight again.
2.clean and jerk 4x2 9RPE 2 sets 175lb 1 set 185lb 1 set 165lb
3.seated row 4x12 130lb
4.ohp 3x8 7RPE 120lb
Killer session, obviously happy with deadlifts but really stoked to hit 185 for 2 on clean n jerk. Really wanted to try and go for a single for my last set snd go for 205lb but managed to humble myself and do the right thing haha 185 for 2 is already a pr.
Super proud of my girl, she deadlifted 135lb for the first time tonight, just had her do 1 rep as we are still working on her form but i know how important small victories are when you're first starting out and i want her to stay interested.
1.deadlift 4x3 8RPE 435lb last set was 8.5RPE so i will probably keep same weight next week before jumping weight again.
2.clean and jerk 4x2 9RPE 2 sets 175lb 1 set 185lb 1 set 165lb
3.seated row 4x12 130lb
4.ohp 3x8 7RPE 120lb
Killer session, obviously happy with deadlifts but really stoked to hit 185 for 2 on clean n jerk. Really wanted to try and go for a single for my last set snd go for 205lb but managed to humble myself and do the right thing haha 185 for 2 is already a pr.
Super proud of my girl, she deadlifted 135lb for the first time tonight, just had her do 1 rep as we are still working on her form but i know how important small victories are when you're first starting out and i want her to stay interested.
RodgerThat
New Member
Looked like a clean session, your jerks have a lot of speed to them really good there man and the deadlifts are being judged perfectly IMO. Do you have your girl doing a starting strength program or is she just getting settled into starting to work out?
insaiyan93
New Member
Thanks Brozart, getting much better judgment on rpe system now that i am using it more often.
Yeah she is just getting a feel for it now.
She just does whatever i have on the agenda for the day workout wise, but doing lighter weights and more reps while i try and help her get her form dialed in, plus slowly working up to get her used to the regular barbell.
RPE system is complicated at first but I love it. Took me a good 6 months to grasp it.
But now I'm training with a team. And you wouldn't believe how simple the programming is. But it produces results.
insaiyan93
New Member
Finally really felt the fatigue buildup tonight
1.squat 5x5 9rpe 330x5 hit 10RPE 315x5 hit 10RPE 295 for last 3 sets
2.comp bench 4x3 8rpe 210 205 205 200
3.front squat 4x4 8rpe 175lb
4.incline DB press 3x12 65lb
Not a bad workout but i can tell i am beat.
Didn't realize it but this is week 8 of some pretty agressive training, i have really been pushing hard for every pound i could add and i really feel like it couldn't have been a much better 8 weeks.
Squat 5 rep max went from 275 to 330
Deadlift 5 rep went from a shaky 365 to approximately 435
Bench bench 5 rep went from probably about 185 tng to 210 paused
Front squat 5 rep went from maybe 175-185 to 260
Clean n jerk 2 rep went up idk maybe 155 to probably 190-195 ish
So i mean shit...thats some pretty good improvement, and only 5lbs heavier so fuck yeah i am happy.
With that being said....i think i owe my body a little bit of a vacation, so i will probably take it fsirly easy tomorrow, and then deload next week.
1.squat 5x5 9rpe 330x5 hit 10RPE 315x5 hit 10RPE 295 for last 3 sets
2.comp bench 4x3 8rpe 210 205 205 200
3.front squat 4x4 8rpe 175lb
4.incline DB press 3x12 65lb
Not a bad workout but i can tell i am beat.
Didn't realize it but this is week 8 of some pretty agressive training, i have really been pushing hard for every pound i could add and i really feel like it couldn't have been a much better 8 weeks.
Squat 5 rep max went from 275 to 330
Deadlift 5 rep went from a shaky 365 to approximately 435
Bench bench 5 rep went from probably about 185 tng to 210 paused
Front squat 5 rep went from maybe 175-185 to 260
Clean n jerk 2 rep went up idk maybe 155 to probably 190-195 ish
So i mean shit...thats some pretty good improvement, and only 5lbs heavier so fuck yeah i am happy.
With that being said....i think i owe my body a little bit of a vacation, so i will probably take it fsirly easy tomorrow, and then deload next week.
RodgerThat
New Member
Revised programming will be coming your way then good sir I shall have it for you probably Monday evening, do what you know for Deload workouts and I'll start you going on something more periodized. Gonna look at doing more overlord style training now that we have the calories in you and ample time recovering, so block pulls and reverse band squats pending your squat rack has a top for reverse bands, do you have access to chains at your gym for bench? If not no biggy we can do pin presses.
Edit: realized after this isn't our DM whatever leaving it here you can respond here or the DM up to you bud
insaiyan93
New Member
Sounds good to me brotha, yeah the squat rack has a top to it, no chsins at my gym and i dont think i could get away with bringing them in, i just know somebody would bitch about it lol.
insaiyan93
New Member
Fell asleep after work last night, feeling a little under the weather yesterday and today ao I attributeit to that. Oh well, was going to be a chill day anyways. Now that winter is approaching and i wont be able to enjoy my weekends anyways becausr of shitty weather i am thinking of going back to saturnday sunday tuesday wednesday split because when i miss a day it is usually thursday/friday from being so worn down from the work week.
insaiyan93
New Member
Deload workout #1
1.front squat 4x3 155lb
2. TNG bench 4x10 135lb
3.Leg press 2X20 2 plates
4.lat pulldown 4x16
5.kbell swing 4x16
6.plank 3xfailure
Just a quickie for me tonight, just goin 60ish% for deload, spending most of my time working with my girl on her form, she is coming along, form.looking much better even after just a week. Worked her up to 65lb for 2 on bench with the big kids bar, supposed to be 3 but her form got a little goofy and she let the bar drift forward on her otherwise she would have had it, she got 60 for 5.
Anyways glad this is a deload week, i am still kind of sick and feelin like shit. Not enough to justify not going to the gym, but just enough to make it difficult to not just go home and go to sleep lol.
1.front squat 4x3 155lb
2. TNG bench 4x10 135lb
3.Leg press 2X20 2 plates
4.lat pulldown 4x16
5.kbell swing 4x16
6.plank 3xfailure
Just a quickie for me tonight, just goin 60ish% for deload, spending most of my time working with my girl on her form, she is coming along, form.looking much better even after just a week. Worked her up to 65lb for 2 on bench with the big kids bar, supposed to be 3 but her form got a little goofy and she let the bar drift forward on her otherwise she would have had it, she got 60 for 5.
Anyways glad this is a deload week, i am still kind of sick and feelin like shit. Not enough to justify not going to the gym, but just enough to make it difficult to not just go home and go to sleep lol.
insaiyan93
New Member
Deload workout #2
1.deadlift 4x3 275lb
2.pushpress 4x2 115lb
3.seated row 4x12 90lb
4.OHP 3x8 95lb
Just takin it easy, letting my body rest up.
Just got the new program from the coach withthe most, it looks like it's gonna be a tough one, but definitely lookong forward to the challenge and also to some new variations like rack pulls,slingshot bench (ordered one the other day), and tempo squats/bench.
1.deadlift 4x3 275lb
2.pushpress 4x2 115lb
3.seated row 4x12 90lb
4.OHP 3x8 95lb
Just takin it easy, letting my body rest up.
Just got the new program from the coach withthe most, it looks like it's gonna be a tough one, but definitely lookong forward to the challenge and also to some new variations like rack pulls,slingshot bench (ordered one the other day), and tempo squats/bench.
insaiyan93
New Member
No gym tonight. Was really nice out and there arent many nice days left before the long cold winter so the girl and i went for a walk on the beach.
Also got my sligshot and i wanted to dick around so i did like a shit ton of pushups with that thing on cuz you can do like unlimited pushups lol.
Going to take tomorrow off as well and start the new program Saturday morning so my lifting days will be saturday sunday tuesday and wednesday so i can be as fresh as possible for workouts, think it will be better this way.
Also got my sligshot and i wanted to dick around so i did like a shit ton of pushups with that thing on cuz you can do like unlimited pushups lol.
Going to take tomorrow off as well and start the new program Saturday morning so my lifting days will be saturday sunday tuesday and wednesday so i can be as fresh as possible for workouts, think it will be better this way.
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