Coach texted me today about your mock meet.
MESO-Rx
Anabolic Steroids
The road to 1500..
- Thread starter theprodgicalson
- Start date
Continue....lol
He said you put 100lbs or so on your squat PR. I told him you were making some great progress and you'd only get better with more time together.
Yes sir.
90 on squat
45 on paused bench
35 on deadlift but it was for a triple and we all know I'm good for more than I was able to do
12-15
Seated leg curls super set with hack squat 2 all out sets total
leg curls were 220 for sets of 12 with 4 second eccentric
hack squat was 360 sets of 10 stop 3/4th of the way up contract for 1 second, 4 second eccentric, 1 second pause at the bottom
lying leg curls
180 for 6 with 8 second eccentric while someone applies added resistance downwards. after 6 reps you go into partials without added resistance for 15
have been helping this girl(whose programming im using right now) with pulling sumo so i decided to pull sumo also
405 for 4 sets of 4 with the 4th set being a AMRAP. was moving Super fast off of the floor. on my AMRAP set i got to rep 9 and felt a sudden tightness in my oblique area. upset because as i said they were moving really fast and form felt on point. i couldve gotten at least 15 all day. called it a day after this. Was going to do RDLs with her and paused front squats but anything that required core work was out of the question. think i just bruised a rib from not paying attention to my breathing patterns. feels better this morning.
Seated leg curls super set with hack squat 2 all out sets total
leg curls were 220 for sets of 12 with 4 second eccentric
hack squat was 360 sets of 10 stop 3/4th of the way up contract for 1 second, 4 second eccentric, 1 second pause at the bottom
lying leg curls
180 for 6 with 8 second eccentric while someone applies added resistance downwards. after 6 reps you go into partials without added resistance for 15
have been helping this girl(whose programming im using right now) with pulling sumo so i decided to pull sumo also
405 for 4 sets of 4 with the 4th set being a AMRAP. was moving Super fast off of the floor. on my AMRAP set i got to rep 9 and felt a sudden tightness in my oblique area. upset because as i said they were moving really fast and form felt on point. i couldve gotten at least 15 all day. called it a day after this. Was going to do RDLs with her and paused front squats but anything that required core work was out of the question. think i just bruised a rib from not paying attention to my breathing patterns. feels better this morning.
Back biceps and rear delts
rows ontop of some more rows on top of some more rows with a side of single arm preacher bar curls to work on grip strength also. forget everything i did to be honest, but it was done with the same fashion as the last couple days, explosive concentric with a slow eccentric. also did 5x5 incline 110# DB press with the 5th set as a AMRAP of 14
rows ontop of some more rows on top of some more rows with a side of single arm preacher bar curls to work on grip strength also. forget everything i did to be honest, but it was done with the same fashion as the last couple days, explosive concentric with a slow eccentric. also did 5x5 incline 110# DB press with the 5th set as a AMRAP of 14
12-19
hi bar squats 275 5x10 (i win the hyper trophy)
hack squat machine 310 2 sets almost to failure
4 second eccentric, 1 second pause at bottom explosive concentric
lying leg curls whole rack
2 sets with 8 second eccentric. last set with accommodating resistance. 12 reps
superset with
leg extensions done in the same fashion
squat machine 350 2 sets 10-15reps
4 second eccentric 2 second pause at bottom explosive concentric
leg press 30 reps, rest pause i forget what what i used. i think 8-9 plates a side
12-21
Used the adjusting bench in the power rack. set it to one notch below sitting vertical.
225 2 sets of 6
dropped it another another
1 set of 6
dropped it another notch 1 set of 8.
30 seconds rest between sets.
Lateral Raises- 12 reps with 4 second eccentric followed immediately with partials till failure, 20 seconds rest between sets
3 drops sets 35,25,15
Cable lateral, front raise and up right rows
12 reps of each with 4 second eccentric followed by partials of each till failure.
2 total sets
supinated tricep push downs 15 reps 1 second pause at contraction. immediately followed by pronated tricep push downs. 15 reps 1 second pause at contractions and on the last rep static hold at half ROM for 15-30seconds. 2 total sets
had to leave and didnt get to finish more triceps
hi bar squats 275 5x10 (i win the hyper trophy)
hack squat machine 310 2 sets almost to failure
4 second eccentric, 1 second pause at bottom explosive concentric
lying leg curls whole rack
2 sets with 8 second eccentric. last set with accommodating resistance. 12 reps
superset with
leg extensions done in the same fashion
squat machine 350 2 sets 10-15reps
4 second eccentric 2 second pause at bottom explosive concentric
leg press 30 reps, rest pause i forget what what i used. i think 8-9 plates a side
12-21
Used the adjusting bench in the power rack. set it to one notch below sitting vertical.
225 2 sets of 6
dropped it another another
1 set of 6
dropped it another notch 1 set of 8.
30 seconds rest between sets.
Lateral Raises- 12 reps with 4 second eccentric followed immediately with partials till failure, 20 seconds rest between sets
3 drops sets 35,25,15
Cable lateral, front raise and up right rows
12 reps of each with 4 second eccentric followed by partials of each till failure.
2 total sets
supinated tricep push downs 15 reps 1 second pause at contraction. immediately followed by pronated tricep push downs. 15 reps 1 second pause at contractions and on the last rep static hold at half ROM for 15-30seconds. 2 total sets
had to leave and didnt get to finish more triceps
Tore an intercostal last night during deads. Did this last week and re hurt it this week. No deads for 4-6 weeks for me. Talk about an eternity
Perrin Aybara
Master
Sorry to hear that, that's a nightmare for any of us in the powerlifting game. All you can do is make the most of it and use the extra recovery to kill it on squats and bench in the meantime.
Is it a full tear or just a sprain? Probably a sprain if you're only out 4-6wks. I had this exact same injury last year. It's really not the end of the world considering I was still squatting. I did light pulls, 135lbs just to keep my movement pattern fresh. Other than that I kept re injuring it getting out of bed so be careful how you get up lol
Dude! That's the worst! Trying to roll over in bed and get out is the worst part of my day now. That makes me feel 10 times better. I beleive it's just a sprain. No confirmed diagnosis, just what POB told me. Which someone at my gym told me the same thing. I'll be fine. More room for me to hit the 500+ squat I desire. And I'll just be doing heavy good mornings in place of deads for the first couple weeks of my next training block.
12-23
Bench 315 3x3+ 6 reps last set
CG bench 275 3x5+ 8reps last set
Wide grip bench 285×5, strip a 25 on each side, 235x7 strip 25, 185 x7 strip 25, 135 x8
Banded box squats 315+ 10 bands
5x5
(Was dripping sweat after these and benching)
Superset shoulder hammer strength with dips don't remember reps but all with a 3 second concentric and an explosive eccentric
that was supposed to say 120 in band tension
12-27
Good mornings
worked up to a top set of 5 at8RPE to see where i was at with these since its been a while. 285 using a cambered bar. followed by 3sets of 8 at 235
hack squat machine 360 2 sets 12 reps 4 second eccentric
super set with
leg extensions 180 2 sets 15 reps 4 second eccentric
v squat machine 340 2 sets 10 reps 4second eccentric
after second set drop weight 300 AMRAP, drop again 240 AMRAP
2 count Paused squats used cambered bar again
285 2 sets 8-10 reps
12-28
Bench 275x10,285x9,305x6,225x8
Barbell rows 225 4sets 10reps
meadows rows 3sets 8reps
lying machine curls 3sets 15reps
hammer curls 4 sets 8reps
single arm hammer strenght pull downs 135
6reps pronated 6 reps supination single arm followed by 6 reps with both arms 2 second contraction
Machine High rows
3sets 10reps
12-29
Squats
395 1 set 3 reps (pr)
315 3 sets 5reps
Lateral Raises- 12 reps with 4 second eccentric followed immediately with partials till failure, 20 seconds rest between sets
3 drops sets 40,30,20
Cable lateral, front raise and up right rows
12 reps of each with 4 second eccentric followed by partials of each till failure.
2 total sets
50 on side and front raises, 90 on upright
supinated tricep push downs 15 reps 1 second pause at contraction. immediately followed by pronated tricep push downs. 15 reps 1 second pause at contractions and on the last rep static hold at half ROM for 15-30seconds. 2 total sets
Good mornings
worked up to a top set of 5 at8RPE to see where i was at with these since its been a while. 285 using a cambered bar. followed by 3sets of 8 at 235
hack squat machine 360 2 sets 12 reps 4 second eccentric
super set with
leg extensions 180 2 sets 15 reps 4 second eccentric
v squat machine 340 2 sets 10 reps 4second eccentric
after second set drop weight 300 AMRAP, drop again 240 AMRAP
2 count Paused squats used cambered bar again
285 2 sets 8-10 reps
12-28
Bench 275x10,285x9,305x6,225x8
Barbell rows 225 4sets 10reps
meadows rows 3sets 8reps
lying machine curls 3sets 15reps
hammer curls 4 sets 8reps
single arm hammer strenght pull downs 135
6reps pronated 6 reps supination single arm followed by 6 reps with both arms 2 second contraction
Machine High rows
3sets 10reps
12-29
Squats
395 1 set 3 reps (pr)
315 3 sets 5reps
Lateral Raises- 12 reps with 4 second eccentric followed immediately with partials till failure, 20 seconds rest between sets
3 drops sets 40,30,20
Cable lateral, front raise and up right rows
12 reps of each with 4 second eccentric followed by partials of each till failure.
2 total sets
50 on side and front raises, 90 on upright
supinated tricep push downs 15 reps 1 second pause at contraction. immediately followed by pronated tricep push downs. 15 reps 1 second pause at contractions and on the last rep static hold at half ROM for 15-30seconds. 2 total sets
jaymaximus
Pro
Those numbers on the Good Mornings are crazy. I know I just started, but I can barely get 125!
Perrin Aybara
Master
That was my first thought, too. I haven't done any in months, but I don't think I ever went over 135-155 on good mornings.
i cant Deadlift so thats all i got.
Get ready for your deadlift to EXPLODE if that is the weight your moving. are you doing them stiff legged or bent knee?
jaymaximus
Pro
Bent knee. Im a little upset it took me so long to start. Just started doing some hamstring work too. Im only a couple weeks in, but theyre both already helping with my DL.
I'd like to be able to get to a point where I can use good mornings as a main lift for that day.
Good mornings will be my main lift in place of deadlifts for the next month or so. Until my intercostal heals up.
take a video and post it up of you doing good mornings and ill see if i can help at all.
12/30
Good Mornings 235 4 sets 8 reps
Seated leg curls super set with hack squat 2 all out sets total
leg curls were 220 for sets of 12 with 4 second eccentric
hack squat was 340 sets of 10 stop 3/4th of the way up contract for 1 second, 4 second eccentric, 1 second pause at the bottom
Bulgarian Split Squats 185
5 sets 8 reps (brutal)
Good Mornings 235 4 sets 8 reps
Seated leg curls super set with hack squat 2 all out sets total
leg curls were 220 for sets of 12 with 4 second eccentric
hack squat was 340 sets of 10 stop 3/4th of the way up contract for 1 second, 4 second eccentric, 1 second pause at the bottom
Bulgarian Split Squats 185
5 sets 8 reps (brutal)
12-31
Bench with Bands
225 + 120 bands 10SETS 3REPS
Dips 3SETS 15 REPS
Facepulls/seated row/cable Flys
3SETS 15 REPS per lift
Wide grip high rows
3SETS 12 REPS
Meadows rows
2 pulse sets
Hammer strength upward rows
3SETS 15 reps with 4 second eccentric 2 second squeeze and contraction.
DB Curls
Hammer curls
3SETS 10REPS
Back was feeling full
Bench with Bands
225 + 120 bands 10SETS 3REPS
Dips 3SETS 15 REPS
Facepulls/seated row/cable Flys
3SETS 15 REPS per lift
Wide grip high rows
3SETS 12 REPS
Meadows rows
2 pulse sets
Hammer strength upward rows
3SETS 15 reps with 4 second eccentric 2 second squeeze and contraction.
DB Curls
Hammer curls
3SETS 10REPS
Back was feeling full
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