Test/deca

[Brandaddy]

I'd swap Friday and Saturday unless you're accustomed to doing squat the day after deadlift. That lower back fatigue can be killer on your squat.

I actually thought really hard about that. I think I might switch the Friday to, squat, bench, rows. Then Saturday could be deadlifts, arms, calves

 

[Brandaddy]

Today's workout was,

3x5 squats @ 410lbs
4x8 calf raises
4x15 calf raises


Accidentally re-injured my lower back during squats. wasn't paying attention and tweaked my back on the first set. It doesn't seem bad at all though. (finished the last two sets) So I'm just going to ride it out.

 

[Brandaddy]

Since my back still hurt, I took it a little lighter on the deadlifts.

4x5 rdl's @ 405lbs
4x8 Lat pull downs
4x8 seated rows
8x8 cross body hammer curls
4x15 arm blasters
Drop set single arm cable curls

 

[Brandaddy]

I want to know what in the hell they fed this kid growing up. Lol. 19 years old and he was already benching 500+

 

[Brandaddy]

Really didn't want to take off yesterday. Ended up helping my dad move into his new place all day though, by the time I got home I knew my energy levels would be shot and I'd have a shitty workout.

Today's workout went good though. really loving getting back into some heavier weights. Definitely helps feed the ego.

3x3 bench @ 325lbs
3x8 incline bench
Superset 4x12 lateral raises & front raises
8x10 tricep pushdowns
8x15 overhead tricep extensions

 

[Brandaddy]

Back is still a little sore, so i decided to skip squats and did deadlifts instead.

3x5 deadlifts @ 470lbs
4x8 Lat pulldowns
4x8 seated rows
8x8 cross body hammer curls
4x15 arm blasters
Drop set single arm cable curls

Back felt pretty good after deadlifts. Hopefully by next week it won't be sore at all and I'll start squatting again

 

[Brandaddy]

Back is still kind of sore. If I'm not moving its a 0/10, twisting and turning its still only a 1/10. So its not fully recovered, but I really want to get back into my routine. I'm going to take a little extra time to warm up today and see if I can't work up to my scheduled weight without much pain.

 

[Brandaddy]

Back held up fine. So I guess I'm good to go on heavy squats.

3x3 back squats @ 430lbs
4x8 calf raises
4x15 calf raises

 

[Brandaddy]

Monday:
Squats @ 80% 5x4
Bench @ 80% 5x4

Tuesday:
Deadlifts @ 85% 3x3 (+5lbs a week)
Grip training
Rows
Biceps

Wednesday:
Bench @ 85% 3x3 (+5lbs a week)
Squats @ 85% 5x1
Triceps

Thuraday: rest

Friday:
Squats @ 85% 3x3 (+5lbs a week)
Bench @ 85% 4x1
Triceps

Saturday:
Paused deficit deadlifts
Rows
Biceps

This is my revised plan I'll be following for the next 4 weeks leading up to my meet. Week 5 I plan on test out my old 1 rep maxes and seeing how well they go up. Then week 6 I'll probably take it easy because that is the week of the meet.

 

[Brandaddy]

Workout today was,

Paused bench 275 x4, 285 2x4, 300 2x4

4x10 tricep pushdowns
1x30 tricep pushdowns
3x15 tricep pushdowns
1x30 tricep pushdowns
3x15 tricep pushdowns

Bench was done with a 3 second pause. I would've done straight sets with a continuous weight, but I wasn't really sure what to use for a comfortable rpe 6/7. My main focus with the 3 second pause is making sure I stay tight and get the right muscles to fire up so I can really explode of my chest as fast as possible. Personally I think I did pretty good at doing that today. I didn't do much for volume but still had some good soreness in my chest and triceps when I was done and virtually nothing in my front delts.

 

[Brandaddy]

Deadlift accessory day today. Tried focusing on engaging my lats really good, exploding off the floor, and grip strength.

6x4 Paused deadlifts @ 1" off the ground. Was doing them with double over hand and without a belt. Working weight was 365lbs.

Then I did 3 sets of 455x1 and just held the weight at the top for 10 seconds. I used a mixed grip with these.

3x8 lat pulldowns
3x8 seated rows
4x10 preacher curls
1x30 arm blasters
3x15 arm blasters
1x30 arm blasters
3x15 arm blasters

 

[Brandaddy]

Start of meet prep

5x4 squats @ 405lbs
5x4 bench @ 295lbs

Bench was done with a strict 3 second pause.

 

[Brandaddy]

Today's workout was,

3x3 deadlifts @ 500lbs
2x1 10 second static holds wit 500lbs
3x8 lat pulldowns
3x8 seated rows
4x8 cross body hammer curls
1x30 arm blasters
3x15 arm blasters
1x30 arm blasters
3x15 arm blasters

 

[Brandaddy]

Wasn't going to do it until today, but I ended up going into town yesterday which is 50 minutes away, and I was right next to the red cross so I donated some blood therefore I didn't lift yesterday like planned.

Today's workout was,

3x3 bench @ 330lbs
5x1 squats @ 425lbs
Tricep pushdowns 4x10
French press 4x15

Feeling like 330 will be my bench opener and 425 will be my squat opener. Pretty conservative numbers in my opinion. 330 is pretty close to my 3 rep max right now, which hopefully by competition time it'll be about a 6 rep max. 425 I could probably get 7 reps of, which I should technically go higher, but once I jump to 455+ without squatting 405-425 beforehand I tend to accidentally try to cheat my depth. So my plan is to start with 425, then jump straight to 475.

 

[Perrin Aybara]

How far off is your meet? I'd scrap anything that isn't squat, bench or deadlift about a month out. It makes a significant difference on your recovery and peaking properly.

 

[Brandaddy]

How far off is your meet? I'd scrap anything that isn't squat, bench or deadlift about a month out. It makes a significant difference on your recovery and peaking properly.

Yeah, I'm not doing much extra, but I suppose the few sets of rows and curls I'm doing aren't really going to do shit for hypertrophy anyways, probably wouldn't hurt to drop them.

 

[Brandaddy]

How far off is your meet? I'd scrap anything that isn't squat, bench or deadlift about a month out. It makes a significant difference on your recovery and peaking properly.

You seem like you have a decent amount of experience in this field, so I have a question for you if you have a minute.

I'm 5 weeks out, weighing in at a full 210lbs. I know I could easily dry out a bit, and cut back food and within two weeks I could make 198 without losing any noticable strength. OR, just bulk into 220? I have some anadrol and dbol laying around that I could take if I wanted to. I just don't know if the extra weight I might lift would be worth going up a weight class, I figured in your experience you have probably tried both before and would know which one you enjoyed more.

 

[Perrin Aybara]

If you're not going for a record or needing to drop a class for a qualifying total I don't see any reason to cut. With your numbers you'll qualify for nationals in any fed at 198 or 220 anyway. I'd just bulk and chase big, chase big numbers and have a good time. Unless there's records within your reach at your age and weight.

I cut about the exact same amount down to 198 for my last meet and it sucked. I guess one other reason would be for the experience of cutting and what it does to your numbers for future reference. Still, I'd just do 220 in your shoes unless there's records on the line.

 

[Brandaddy]

If you're not going for a record or needing to drop a class for a qualifying total I don't see any reason to cut. With your numbers you'll qualify for nationals in any fed at 198 or 220 anyway. I'd just bulk and chase big, chase big numbers and have a good time. Unless there's records within your reach at your age and weight.

I cut about the exact same amount down to 198 for my last meet and it sucked. I guess one other reason would be for the experience of cutting and what it does to your numbers for future reference. Still, I'd just do 220 in your shoes unless there's records on the line.

I should be pretty close to a couple, but I think they might just be a little too high to hit at the moment unless in the next 5 weeks I magically surpass my squat and deadlift goals by a good 30lbs. Which would be great, BUT kind of unlikely. lol

 

[Perrin Aybara]

What are you thinking on total, 1450-1500? Yeah, 30lbs in five weeks on a cut is pretty optimistic, lol.