The road to 1500..

[Docd187123]

Nice job! Solid workout. Make sure to drive your hips back a bit during the standing cable crunches.

How are you liking the rpe's? Initially I thought I would do poorly wih them but when I tried it I actually loved it

 

[theprodgicalson]

@Docd187123

Yeah I played around with it for a couple sets. Where to stand, hip position, where my hands and arms where at and finally found my sweet spot. It's fucking killer man. Other than an roller my ans never burn like that.

 

[theprodgicalson]

9/9

1" deficit sumo deadlifts 365 4x6 @8RPE
CG Bench 3-0-3 tempo 205 3x6 @8RPE
CG Pull downs 3x10 180 @9RPE
Shrugs 3x5 335 @9RPE
BB Curls 3-0-3 tempo 3x10
Ab roller 3x15 @9 RPE

I must admit, on my last set of sumo dead I made it a + set and did 16. I was feelin myself and really got in a grove. Didnt help this ifbb bikini chick at my gym, who is getting ready for the Olympia, was doing squats/RDLs right next to me(she is fiiiiinnneee as hell). I'm just gonna keep telling myself I was just in the grove. Primal instincts were strong yesterday I suppose. Or the test is starting to kick in. Gonna be hopping off the test ace at the end of this week and let the test E take over. Still a little too early to tell about the NPP I think. I seem a little fuller. Guys who have ran NPP when have you noticed it's effects?

 

[ROB581211]

9/9

1" deficit sumo deadlifts 365 4x6 @8RPE
CG Bench 3-0-3 tempo 205 3x6 @8RPE
CG Pull downs 3x10 180 @9RPE
Shrugs 3x5 335 @9RPE
BB Curls 3-0-3 tempo 3x10
Ab roller 3x15 @9 RPE

I must admit, on my last set of sumo dead I made it a + set and did 16. I was feelin myself and really got in a grove. Didnt help this ifbb bikini chick at my gym, who is getting ready for the Olympia, was doing squats/RDLs right next to me(she is fiiiiinnneee as hell). I'm just gonna keep telling myself I was just in the grove. Primal instincts were strong yesterday I suppose. Or the test is starting to kick in. Gonna be hopping off the test ace at the end of this week and let the test E take over. Still a little too early to tell about the NPP I think. I seem a little fuller. Guys who have ran NPP when have you noticed it's effects?

I filled out very nice when I ran NPP. Although I was eating to fill out but it was the thickest I've been to date

 

[jaymaximus]

9/9

1" deficit sumo deadlifts 365 4x6 @8RPE
CG Bench 3-0-3 tempo 205 3x6 @8RPE
CG Pull downs 3x10 180 @9RPE
Shrugs 3x5 335 @9RPE
BB Curls 3-0-3 tempo 3x10
Ab roller 3x15 @9 RPE

I must admit, on my last set of sumo dead I made it a + set and did 16. I was feelin myself and really got in a grove. Didnt help this ifbb bikini chick at my gym, who is getting ready for the Olympia, was doing squats/RDLs right next to me(she is fiiiiinnneee as hell). I'm just gonna keep telling myself I was just in the grove. Primal instincts were strong yesterday I suppose. Or the test is starting to kick in. Gonna be hopping off the test ace at the end of this week and let the test E take over. Still a little too early to tell about the NPP I think. I seem a little fuller. Guys who have ran NPP when have you noticed it's effects?

Great workout. Test, NPP, good stuff... now back this IFBB chick, tell me more.
(Ive always been one to put up a lot more weight when a cute chick is watching. Its how half my PRs come.)

 

[theprodgicalson]

@jaymaximus she is Fucking gorgeous. That's really all that needs to be said. She naturally is one of those girls that is beautiful regardless of makeup and being all primped up. She doesn't have the usually D/DD cups of bikini pros, which I'm fine with cause she is perfectly proportionate. She is an amazing specimen, that's for damn sure

 

[theprodgicalson]

9/11

Front Squats 205 4x7 @ 8RPE
Bench (touch and go) 245 4x7 @ 8 RPE
Leg Press 12plates 3x10 @9RPE
Bulgarian Split Squats 45db in each hand 3x10 @ 9RPE
Chin ups +25 3x10 @9RPE
Rope pull downs 3x10
Planks 3x30seconds

Session started out really strong and lost some energy while in my benching. The last set of Bench was probably a 9RPE. Which was weird since I feel my bench has been improving greatly. Maybe just an off day or getting used to benching 4xweek. Idk. Unfortunately it set the tone for the rest of the session. I completed everything I needed to tho and considering it was at 5am I did so in a timely manner.

Front Squats felt Fucking great though

 

[theprodgicalson]

9/12
CARDIO

CONVENTIONAL DL off 3"blocks 445 4x7 @8RPE
2"DEFICIT SUMO DL 335 3x6 @8PRE
FLOOR PRESS 255 4X7 @8RPE
Hamstring curls 3x5 @9RPE
Face pulls 3x10 @9RPE
Hammer curls 3x15
Ab roller 3x15

Misloaded my DL off of blocks. Was supposed to be 425 but wasn't paying attention and noticed it om my last set and said Fuck it. All those deads were fun as Fuck at the time. But Sunday they werent so much fun.

This was also the first time I've done floor presses. I think they're Fucking great. Felt them almost exclusively in my chest. I feel like I'm gonna benefit greatly from them.

Ate like a Fucking pig at a wedding Sunday. Had 2 6oz chicken breast, 2 6oz pieces of Halibut, a huge slab of Ribeye that was at least 14oz fingerling potatoes, asparagus, and 6 pieces of chocolate cake with raspberry sorbet. Woke up at 229. Weight PR

 

[Masters Power]

Lots of deadlifting volume in this program. Should serve you well going forward. I'm not sure how my body would handle that kind of dl volume.

 

[theprodgicalson]

Its definitely helping my conditioning. I've been deadlifting twice a week for about 6-8 months now so I'm fairly used to it. It's not bothering too much. And this is the volume block so I'm sure this won't be the case for a whole lot longer.

 

[insertnamehere]

I was deading twice a week for awhile and liked quite a bit. I had a speed day and a heavy day. I wasn't squatting during that time due to a knee injury so I'm not sure how it would have effected my overall training. I think I could add them in at like 50% just to reinforce for and technique without it becoming a problem.

 

[theprodgicalson]

It has never seemed to bother me much. But you guys make me think what kind of results I would have with just once a week. I'm gonna continue on with the plan as it is now. Maybe try it on another training cycle. One of my days is really only 60-65% and the other is a lot of volume. I dont feel run down but it's still early on in this training cycle.

 

[insertnamehere]

It has never seemed to bother me much. But you guys make me think what kind of results I would have with just once a week. I'm gonna continue on with the plan as it is now. Maybe try it on another training cycle. One of my days is really only 60-65% and the other is a lot of volume. I dont feel run down but it's still early on in this training cycle.

Yeah, no need to change anything if you're making progress. If it ain't broke, don't fix it!

 

[theprodgicalson]

9/15

Squats 305 4x6 @8RPE
Paused Bench 260 4x5 @8RPE
3SEC paused bench 230 3x3 @8RPE
Pull ups BW+60 3x5
Rope pull downs 3x10
An roller 3x15

Hips seem to be getting tight. I'm not sure it it's the volume or I need to sit back more in my squats but they're tight. Heavy stretching is gonna be involved for today's session.

 

[Docd187123]

9/15

Squats 305 4x6 @8RPE
Paused Bench 260 4x5 @8RPE
3SEC paused bench 230 3x3 @8RPE
Pull ups BW+60 3x5
Rope pull downs 3x10
An roller 3x15

Hips seem to be getting tight. I'm not sure it it's the volume or I need to sit back more in my squats but they're tight. Heavy stretching is gonna be involved for today's session.

Where in the hips are you tight?

 

[theprodgicalson]

Where in the hips are you tight?

It's more in front. It's right next to my groin. It feels like it's possibly a tendon or a ligament?

 

[Docd187123]

It's more in front. It's right next to my groin. It feels like it's possibly a tendon or a ligament?

If you have some resistance or stretch bands choke one off on something and then loop the other end around on your femur right up by the groin/pelvic area. Walk it out to get traction at the femur/pelvic joint and do a split squat with the leg looped in the band in front and the opposite leg back. Lean forward into the stretch.

There are a few other stretches you can do but also inversion on a table or in a monolift can help the hips some.

Finally, you can also grab a pair of briefs to squat in. Make sure they're not super supportive briefs. This will help take some of the strain off your hips while squatting.

 

[theprodgicalson]

9/16

2" deficit sumo DL 385 4x6 @8RPE
CGBP 4-0-4 tempo 210 3x5 @8RPE
close grip pull downs 190 3x10 @9RPE
Shrugs 315 3x5
BB Curls 90 3x10
Stand cable crunches 3x20

The DL's moved super fast. Did them all beltless. Decided moving forward anything under 85% will be beltless to build up core strength. The CGBP went up super smooth too considering the time under tension. Excited for the coming weeks.

 

[theprodgicalson]

@Docd187123 there is a kid at my gym who was also coached by my coach at one point that is in school to be a PT. I mentioned to him about my hip tightness and he said to do the same exact thing you said. He gave me a bunch of stretch bands so I'm gonna use them today. My dad also has an inversion table I'm gonna start using weekly I think. Unless anyone had objections to using it once a week

 

[Docd187123]

@Docd187123 there is a kid at my gym who was also coached by my coach at one point that is in school to be a PT. I mentioned to him about my hip tightness and he said to do the same exact thing you said. He gave me a bunch of stretch bands so I'm gonna use them today. My dad also has an inversion table I'm gonna start using weekly I think. Unless anyone had objections to using it once a week

Even a few sets of some lunges will help to unwind and stretch the hips but also help stack the hips better under the spine. Once or twice a week on the inversion table shouldn't be an issue.