MESO-Rx

Anabolic Steroids

The road to 1500..

9/17

Went in yesterday to do some stretching/myofascial and some GPP work. Found a bunch of stretches that seem to help my hip tightness.http://www.self.com/fitness/workouts/2014/10/hip-stretches-your-body-really-needs-slideshow/1These seemed to help out quite a bit. I also did the band stretches doc advised me to do. Ended up doing some sets of curls, some 40yard sprints and some bike work.

9/18
Front Squats 215 4x6 @8RPE
Bench (T&G) 255 4x6 @8RPE
Bulgarian Split Squats +50# 3x8
Rope pull downs 3x15
Chin ups +30# 3x10

Bench felt like Fucking shit today. By the last rep on the third set I was at a 9RPE. The fourth set I stop after the 4th rep. Dropped the weight down to 240 and did three more. Form didn't feel right either no matter how j tweaked it

@Docd187123 @Masters Power @insertnamehere is this a culmination of just benching 4x a week and my body adapting to the frequency and volume? I saw doc mention something about benching being brutal on sheiko. And I know MP runs Bulgarian method where you're benching daily. Advice? Thoughts? Kick in the balls telling me to stop being a little bitch and let the fatigue build up so I become stronger? Bennch is also always after either squatting or deadlifting. So maybe place it in front one day a week?
 
theprodgicalson said:
9/17

Went in yesterday to do some stretching/myofascial and some GPP work. Found a bunch of stretches that seem to help my hip tightness.http://www.self.com/fitness/workouts/2014/10/hip-stretches-your-body-really-needs-slideshow/1These seemed to help out quite a bit. I also did the band stretches doc advised me to do. Ended up doing some sets of curls, some 40yard sprints and some bike work.

9/18
Front Squats 215 4x6 @8RPE
Bench (T&G) 255 4x6 @8RPE
Bulgarian Split Squats +50# 3x8
Rope pull downs 3x15
Chin ups +30# 3x10

Bench felt like Fucking shit today. By the last rep on the third set I was at a 9RPE. The fourth set I stop after the 4th rep. Dropped the weight down to 240 and did three more. Form didn't feel right either no matter how j tweaked it

@Docd187123 @Masters Power @insertnamehere is this a culmination of just benching 4x a week and my body adapting to the frequency and volume? I saw doc mention something about benching being brutal on sheiko. And I know MP runs Bulgarian method where you're benching daily. Advice? Thoughts? Kick in the balls telling me to stop being a little bitch and let the fatigue build up so I become stronger? Bennch is also always after either squatting or deadlifting. So maybe place it in front one day a week?
Click to expand...

Seems like the frequency and intensity of your benching is accumulating too much fatigue for you right now. Depending on how the next session goes, you might have to adjust your intensity for a week or so and then bring it back up again when your body can get a chance to catch up. Tell your couch and more than likely any change will be determined on the results of your next bench session.

I would keep the current order of exercises. They are in that order for a reason. Just as you'll eventually adapt to the the frequency and intensity of your bench press, you'll adapt to the order of exercises.

Don't start overthinking your form. It not feeling right, is more than likely a product of being fatigued, not an error in set up or form that needs correcting.

Are you eating and sleeping enough?
 
I am definitely eating enough. Sleep, well sleep has always been a problem since I got sober. I sleep maybe 5-6 hours a night.

I shot an email to my coach. Waiting to see what he says. Lately he hasn't been quick to responding(a couple days). So I may be switching at the end of the month to someone else. I didn't get my training mesocycle till Tuesday afternoon this week( after emailing him Saturday night how my lifts went that week). I was about to start to lift Tuesday when he finally emailed it over to me. Same thing happened the prior week. Something wrong with his email he says.
 
theprodgicalson said:
I am definitely eating enough. Sleep, well sleep has always been a problem since I got sober. I sleep maybe 5-6 hours a night.

I shot an email to my coach. Waiting to see what he says. Lately he hasn't been quick to responding(a couple days). So I may be switching at the end of the month to someone else. I didn't get my training mesocycle till Tuesday afternoon this week( after emailing him Saturday night how my lifts went that week). I was about to start to lift Tuesday when he finally emailed it over to me. Same thing happened the prior week. Something wrong with his email he says.
Click to expand...

Just keep your cals high, try to get good rest, and see how the next session goes before making any changes.
 
insertnamehere said:
Just keep your cals high, try to get good rest, and see how the next session goes before making any changes.
Click to expand...

I'm at 2650 already and its noon. That's from all food. No shakes. My diet has been a little inconsistent now that I think about it. Il gonna bump everything up. 350p 550c 80f sound good to you?
 
theprodgicalson said:
9/17

Went in yesterday to do some stretching/myofascial and some GPP work. Found a bunch of stretches that seem to help my hip tightness.http://www.self.com/fitness/workouts/2014/10/hip-stretches-your-body-really-needs-slideshow/1These seemed to help out quite a bit. I also did the band stretches doc advised me to do. Ended up doing some sets of curls, some 40yard sprints and some bike work.

9/18
Front Squats 215 4x6 @8RPE
Bench (T&G) 255 4x6 @8RPE
Bulgarian Split Squats +50# 3x8
Rope pull downs 3x15
Chin ups +30# 3x10

Bench felt like Fucking shit today. By the last rep on the third set I was at a 9RPE. The fourth set I stop after the 4th rep. Dropped the weight down to 240 and did three more. Form didn't feel right either no matter how j tweaked it

@Docd187123 @Masters Power @insertnamehere is this a culmination of just benching 4x a week and my body adapting to the frequency and volume? I saw doc mention something about benching being brutal on sheiko. And I know MP runs Bulgarian method where you're benching daily. Advice? Thoughts? Kick in the balls telling me to stop being a little bitch and let the fatigue build up so I become stronger? Bennch is also always after either squatting or deadlifting. So maybe place it in front one day a week?
Click to expand...

Benching is brutal on Sheiko bc I'm benching 3 days a week and some days twice in the same training session. Next week for example I have ~ 190 reps of bench in one week. The main difference between MP's and my benching is that he does it daily and works up to a risky max single but if you look at his lot the volume is very low. My intensity is low but volume high.

In your case it could just be an off day or two. If it is you'll notice it getting better soon. If you notice it just getting worse or not getting better than it could be your programming. See what your coach says. I'd stick it out another week or two and keep track of how you're feeling. Don't rush to make changes if it's working.
 
I will be @Docd187123 I still am not happy about his response time. I get it, we have lives. But it shouldn't take 4 days for a response. We will see what he says. It may just be an off couple days. Because everything else is improving. That's the baffeling part. My squat speed has improved 10 fold. My deadlifts have felt phenomenal and very light. This motherfucking bench tho.
 
Bench will always be the slowest progressing lift of the big 3. It's just less musculature being used in the lift.
 
Yeah I know. The mind Fuck is a couple months ago I was doing 5x2+ with 275 and I was able to get 8 on my +set. And then this shit I had today. Makes no sense
 
theprodgicalson said:
Yeah I know. The mind Fuck is a couple months ago I was doing 5x2+ with 275 and I was able to get 8 on my +set. And then this shit I had today. Makes no sense
Click to expand...

Remember a lot of criticism about western training is that we tend to test strength too much vs building it. I wouldn't worry if you can't do the same weights you did a few months ago bc you're benching so much now that fatigue is limiting you. Once you deload and peak you'll probably find out you're much stronger than before. Remember when building strength you may not feel yourself stronger but that's bc fatigue is accumulating.
 
Docd187123 said:
Benching is brutal on Sheiko bc I'm benching 3 days a week and some days twice in the same training session. Next week for example I have ~ 190 reps of bench in one week. The main difference between MP's and my benching is that he does it daily and works up to a risky max single but if you look at his lot the volume is very low. My intensity is low but volume high.

In your case it could just be an off day or two. If it is you'll notice it getting better soon. If you notice it just getting worse or not getting better than it could be your programming. See what your coach says. I'd stick it out another week or two and keep track of how you're feeling. Don't rush to make changes if it's working.
Click to expand...

Doc is correct in Sheiko being much different than what I'm doing. I may try a Sheiko program benching after this meet to see how I handle it. Essentially in rough percentages aside from the first three warm up sets I'm doing 1@75%, 1@90%, 1@97-98%, 2x2 @ 90%
6 times per week which works out to just over 40 working reps per week.
 
9/19

Cardio day
Conventional deadlifts off 2"blocks 445 4x6 8RPE
2" Deficit deadlifts 355 3x5. 8RPE
Floor press 260 3x7. 8RPE
Hamstring curls 3x5 9RPE
Face pulls 3x10
Hammer curls 3x15
Ab roller 3x15

Had a killer session. The last set of DL off of blocks was brutal. Took a 5 minute break afterwards and the deficit deads flew off the ground. Floor presses went very well too. Gonna keep a real close eye on my nutrition. Gonna up my fats. 350p 500c 200f I'm gonna chalk up the rest of the week to my allergies bothering me or port nutrition
 
Last edited:
theprodgicalson said:
9/19

Cardio day
Conventional deadlifts off 2"blocks 445 4x6 8RPE
2" Deficit deadlifts 355 3x5. 8RPE
Floor press 260 3x7. 8RPE
Hamstring curls 3x5 9RPE
Face pulls 3x10
Hammer curls 3x15
Ab roller 3x15

Had a killer session. The last set of DL off of blocks was brutal. Took a 5 minute break afterwards and the deficit deads flew off the ground. Floor presses went very well too. Gonna keep a real close eye on my nutrition. Gonna up my fats. 350p 500c 200f I'm gonna chalk up the rest of the week to my allergies bothering me or port nutrition
Click to expand...

If it were me I would up the carbs but whatever works for you
 
@Docd187123 @insertnamehere
Currently steadily hoverng at 225-228

Right now I am at 350p 500c 75f. I know the goal is to get stronger, but me being the competitive person I am, wants my conditioning and strength to be on point. I feel like adding too many fats with carbs will be counterintuitive to competeing in a weight class sport.

So thinking about it now. I believe 350-375p 600c 100f would be the most beneficial. Thoughts?
 
theprodgicalson said:
@Docd187123 @insertnamehere
Currently steadily hoverng at 225-228

Right now I am at 350p 500c 75f. I know the goal is to get stronger, but me being the competitive person I am, wants my conditioning and strength to be on point. I feel like adding too many fats with carbs will be counterintuitive to competeing in a weight class sport.

So thinking about it now. I believe 350-375p 600c 100f would be the most beneficial. Thoughts?
Click to expand...

Doc will have better advice in this area but based on my friends who compete, losing 10 - 15lbs prior to weight in is not difficult to do and strength loss hasn't happened to any of them. In fact, one of those guys dropped about 22lbs and beat his previous competition total at 2300+.

Is your fed same day or 24hr weigh ins?
 
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