RT's long way to the top

[RThoads]

checking in -- hope everyone has been enjoying all kinds of continued gains and success.
old computer died so I am a little behind on the log here. just got a new one and need to get stuff installed etc, then I will get everything entered and caught up.

Biggest update is the continued night sweats, some acne, and a recent small pea-sized lump behind the right nip lead me to up the AI to 12.5mg EOD and added Tamoxifen at 10mg ED just to be pro-active. No biggy, I experimented by lowering that AI to see how I would react and the result is in so I made the adjustment.

Good news I continue to hit PRs on all the big lifts-- 375x3 squat / 305x3 bench / 440x3 deadlift; I Will enter my complete detailed workouts soon.

 

[Perrin Aybara]

Nice work, those goals are just around the corner.

What's your plan on these maxes soon? You're there on bench, there or almost there on squat and not too far on deads. Will you wait for deadlift to get within goal territory before hitting the other two or just play it by ear by when the 3's start to slow down for each individual lift?

 

[RThoads]

Although the TB4 (aka TB500) and BPC157 did not magically cure anything, without them my tendinitis is getting pretty painful again. I have been using ice and massage to try to keep it under control but it feels like someone hit me in the forearms with a baseball bat on most days. While on the peptides it was noticeably less discomfort.

Nice work, those goals are just around the corner.

What's your plan on these maxes soon? You're there on bench, there or almost there on squat and not too far on deads. Will you wait for deadlift to get within goal territory before hitting the other two or just play it by ear by when the 3's start to slow down for each individual lift?

My plan is to simply continue the linear progress on these triples through to the end of week 15 (next week). At that time I will make my final decision regarding extending my cycle, evaluating injuries and programming, maxing out, and where to go from there. If I max out it would be the end of week-16,; maybe skip friday, rest, and do a mock-meet on week-16 Saturday.

I must admit I am feeling a little beat-up with a mild calf strain and the tendinitis. I am strongly leaning towards ending the cycle at the originally planned 16 weeks.

Specifically, in terms of training, the 3's are approaching true 3RM.
Squats are really a grinder on the last rep--I very well may be at 3RM max now and if so I will hit a double for week-15 then max in week-16.

I feel like I can progress on bench based on the 305x3 effort and if all goes well I will hit 310x3 tomorrow. I would be very cool to hit a 315x3 at the end of week 15 and totally beat that goal/target away.

Deads are moving nicely; sadly my forearm tendinitis does make grip a painful issue--I believe if I can control that issue I should be able to continue the linear progression on triples past week 16 and into my cruise.

Testing true 1RM max will simply depend on how I feel in week-16; If I feel strong and healthy I will go all out, but if these nagging issues persist I feel I should play it safe and be happy with the 3RM PRs.

Hey @Perrin Aybara I have a vid of last week's big three -- PM me if you are interested in critiquing (in the effort of staying private, I do not want to post it on the open public forum).

 

[RThoads]

Week-1 VS Week-14 recomp progress pics
(203 left, 195 right -- both cold, pre-breakfast, no pump)

Sorry the lighting and camera are a little different but I did try my best to crop and re-size to get as accurate a side-by-side as I could. Although it is not a huge change in body comp I am happy because I can see some positive changes and it happened while pushing many new big PRs.

 

[ruckin]

looks like a successful blast to me, rt. You look significantly leaner too. Great job.

 

[RThoads]

looks like a successful blast to me, rt. You look significantly leaner too. Great job.

Thanks for the kind words mate

 

[Melly Mel from hell]

Definitely Leaner.

 

[RThoads]

18-MAY-2016 (Week-13: Wednesday)

Weighed in at 197 lb

Workout
3 mins on a stationary bike.
Cable internal and external rotations (rotator cuff).
Light-weight leg extensions
Light-weight standing leg curls
Leg Abductor and Adductor Machines
Resistance band pull-aparts

DB Reverse Lunges:
20s, 30s, 45s

Standing Overhead Press:
ramp sets: 45, 65, 95, 115, 135,
140 lb x5
140 lb x4 F
140 lb x3 F

Pendlay Rows: (no straps)
ramp sets: 135, 185, 205,
225 lb x3
230 lb x5
230 lb x5
230 lb x5
230 lb x5 NF

Shrugs:
Ramp sets: 135, 225,
315 lb x5 F - grip failed
315 lb x4 F - grip failed
315 lb x10 (w/straps)

Chest Supported DB Reverse flys (rear delts):
Ramp: 20s, 25s,
30s x10 F
30s x9 F
30s x7 F

DB Side Laterals:
Ramp sets: 20s, 25s,
30s x8 NF
30s x8 F

 

[RThoads]

20-MAY-2016
(Week-13: Friday)

Workout
3 mins on a stationary bike.
Cable internal and external rotations (rotator cuff).
Light-weight leg extensions
Light-weight standing leg curls
Leg Abductor and Adductor Machines

Squats:
ramp sets: 135, 225, 275,
315 lb x2
355 lb x1
370 lb x3 NF **PR**

Bench:(touch-n-go)
ramp sets: 95, 135, 185, 225,
275 lb x1
305 lb x3 **PR**

Deadlifts:
ramp sets: 135, 225, 315,
405 lb x2
440 lb x3 **PR**

Extreme wide neutral grip Pullups:
BW x8
BW+25 x6 F-grip
BW+25 x6 F-grip

EZ-bar Tri Ext:
ramp: 50, 70, 90,
110 lb x7 F
110 lb x6 F <drop> 90x3 <drop> 70x3

Seated DB Curls:
ramp: 25, 35,
45 x6 F
45 x5 F


NOTE: "F" = set taken to failure where one more rep beyond what is listed was attempted but not completed;"NF" = set taken to "near failure" where I predict I would fail on the next rep if attempted

 

[RThoads]

23-MAY-2016
(Week-14: Monday)

Workout
3 mins on a stationary bike.
Cable internal and external rotations (rotator cuff).
Light-weight leg extensions
Light-weight standing leg curls
Leg Abductor and Adductor Machines

Squats:
ramp sets: 135, 225,
315 lb x2
325 lb x3
325 lb x3
325 lb x3
325 lb x3
325 lb x3

Bench:(touch-n-go)
ramp sets: 95, 135, 185, 225,
280 lb x3
280 lb x3
280 lb x3 NF
280 lb x3 NF
280 lb x3

Deficit Deadlifts (off a plate):
ramp sets: 135, 225, 315,
335 lb x5
335 lb x5
335 lb x5

Pullups:
BW x8
BW+25 x6 NF
BW+25 x6 F

DB Overhead Tri Ext (one-hand):
Ramp sets: 20s, 25s, 30s,
35s x6 NF

DB Hammer Curls:
ramp sets: 30s, 40s, 50s,
60s x8 (sloppy)
40s x8 NF (strict)


NOTE: "F" = set taken to failure where one more rep beyond what is listed was attempted but not completed;"NF" = set taken to "near failure" where I predict I would fail on the next rep if attempted.

 

[RThoads]

25-MAY-2016
(Week-14: Wednesday)

Workout
3 mins on a stationary bike.
Cable internal and external rotations (rotator cuff).
Light-weight leg extensions
Light-weight standing leg curls
Leg Abductor and Adductor Machines
Resistance band pull-aparts

DB Reverse Lunges:
20s, 30s, 45s

Standing Overhead Press:
ramp sets: 45, 65, 95, 115, 135,
140 lb x5
140 lb x5
140 lb x6 NF *finally got some OHP gains*

Pendlay Rows: (no straps)
ramp sets: 135, 185, 205,
225 lb x3
235 lb x5 **PR**
235 lb x5
235 lb x5
235 lb x5 NF
235 lb x5 NF

Shrugs: (no straps)
Ramp sets: 135, 225,
315 lb x10 NF
315 lb x10 NF

Chest Supported DB Reverse flys (rear delts):
Ramp: 20s, 25s,
30s x8
35s x8 NF **PR**
30s x7 F

DB Side Laterals:
Ramp sets: 20s, 25s,
30s x8 NF
30s x7 F

 

[RThoads]

27-MAY-2016
(Week-14: Friday)

Weighed in at 196 lb.
And making all kinds of PR gains!

Injury report:
Mild left calf strain
Severe forearm tendinitis
Moderate right bicep tendinitis

Workout
3 mins on a stationary bike.
Cable internal and external rotations (rotator cuff).
Light-weight leg extensions
Light-weight standing leg curls
Leg Abductor and Adductor Machines

Squats:
ramp sets: 135, 225, 275,
315 lb x2
355 lb x1
375 lb x3 NF **PR**

Bench:(touch-n-go)
ramp sets: 95, 135, 185, 225,
275 lb x1
310 lb x3 **PR**

Deadlifts:
ramp sets: 135, 225, 315,
405 lb x2
445 lb x3 **PR**

Pullups:
BW x8
BW x8
BW x8
(took a break from weighted because of tendinitis pain)

EZ-bar Tri Ext:
ramp: 50, 70, 90,
110 lb x8 NF
110 lb x7 F <drop> 90x2 <drop> 70x1



NOTE: "F" = set taken to failure where one more rep beyond what is listed was attempted but not completed;"NF" = set taken to "near failure" where I predict I would fail on the next rep if attempted

 

[RThoads]

Finally had a day off and time to get the log all caught up.
I just want it complete incase anyone ever wants to see all the sessions and follow the template and its evolution.

 

[RThoads]

30-MAY-2016
(Week-15: Monday)

Weighed in at 196lb.

Most brutal session I have ever endured. By the time I got to deadlifts I was just shaking the entire time. I got some strange looks because I was in my own world, just kinda blank stare out into nowhere as I hyped myself up in me head to face the next set each time. I may have yelled at myself a few time as well regrading form breaking down or just not being a pussy and get that lift done! haha

I am making some form changes on my deadlifts and it is a much more physically demanding set-up to get my hips lower and pull myself in tight (the bar on ramp sets actually hovers an inch off the floor before I pull if I do everything correctly). In the long run it will greatly increase my pull, but in the short term it is more taxing, especially after all those squats.



Workout
3 mins on a stationary bike.
Cable internal and external rotations (rotator cuff).
Light-weight leg extensions
Light-weight standing leg curls
Leg Abductor and Adductor Machines

Squats:
ramp sets: 135, 225, 315,
330 lb x3
330 lb x3
330 lb x3
330 lb x3
330 lb x3

Bench:(touch-n-go)
ramp sets: 95, 135, 185, 225, 275,
285 lb x3
285 lb x3
285 lb x3
285 lb x3 NF
285 lb x3 NF

Deficit Deadlifts (off a plate):
ramp sets: 135, 225, 315,
340 lb x5 NF
340 lb x5 NF
340 lb x5 NF

Pullups:
BW x10
BW x5 F (total systemic fatigue)

DB Overhead Tri Ext (one-hand):
Ramp sets: 20s, 25s, 30s,
35s x8 NF **PR**

DB Hammer Curls:
ramp sets: 30s, 40s, 50s,
60s x10 (sloppy)
45s x8 F (strict)


NOTE: "F" = set taken to failure where one more rep beyond what is listed was attempted but not completed; "NF" = set taken to "near failure" where I predict I would fail on the next rep if attempted.

 

[Trapmonster]

have you ever tried doing deadlifts by loading up the bar with quarters instead? I get a super ham stretch when I do it this way.

 

[RThoads]

have you ever tried doing deadlifts by loading up the bar with quarters instead? I get a super ham stretch when I do it this way.

I have not done that, but I did try to pull off one of those stackable plastic steps (the kind used in group fitness classes) and it was just too high.

A few guys mentioned using 35s -- you are really hard-core using 25s that is DEEP!

I might try something like that when I rotate in RDLs.

 

[RThoads]

01-JUN-2016
(Week-15: Wednesday)

I am really starting to feel beat-up. The calf strain is nagging me a lot, tendinitis, but MOST OF ALL just overall systemic fatigue. I think pushing the PRs for so many weeks with linear progression has me a bit over-trained. I was dragging ass this session and not at all recovered from Monday so I dropped a few sets here and there to try to reduce volume and get out of the recovery hole I dug myself into.

Depending upon how I feel Friday, I may try to hit some of those goal lifts. Either way, a break from the linear progression is needed asap so I will either hit my lifts or push on into week-16 and then switch to some hypertrophy training for a few weeks to let my body recover.


Workout
3 mins on a stationary bike.
Cable internal and external rotations (rotator cuff).
Light-weight leg extensions
Light-weight standing leg curls
Leg Abductor and Adductor Machines
Resistance band pull-aparts

DB Reverse Lunges:
omit – systemic fatigue / calf strain

Standing Overhead Press:
ramp sets: 45, 65, 95, 115, 135,
145 lb x5 F
135 lb x3 F + 1 rest-pause

Pendlay Rows: (no straps)
ramp sets: 135, 185, 225,
240 lb x5 **PR**
240 lb x5 NF
240 lb x5 NF
135x10 slow TUT

Shrugs: (no straps)
Ramp sets: 135, 225,
315 lb x5 F-grip
315 lb x6 F-grip

Chest Supported DB Reverse flys (rear delts):
Ramp: 20s, 25s,
30s x8
35s x8

DB Side Laterals:
Ramp sets: 20s, 25s,
30s x8 NF
30s x8 F

 

[Trapmonster]

I like the full hamstring stretch I get from doing so. I cant go passed 245 that way last time I tried. (its actually been a while so I could probably hit 285 maybe more) I am one of those freaks that can put their palms on the floor while stretching hamstrings tho.

 

[RThoads]

I like the full hamstring stretch I get from doing so. I cant go passed 245 that way last time I tried. (its actually been a while so I could probably hit 285 maybe more) I am one of those freaks that can put their palms on the floor while stretching hamstrings tho.

Nice, that is awesome. I wish I had better flexibility and mobility. I think after this strength phase when I shift to some hypertrophy work I will incorporate increased flexibility as a goal.

 

[RThoads]

I ate big last night and this morning to help recover.
Feeling decent so I am going to go for 405/315/500 now!
I will update tonight when I get home from the gym.