Building High-Performance Muscle™
Indigo Project Logs
 
Bigmac73nh's I-3G Log
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

ryanbCXG wrote:
Thats the kinda eating i am talking about. Eat to fuel those crazy sessions of yours


Haha I'm trying man. Glad I bumped the cals up because I think I'd actually be dead trying to pull this kind of training off while eating in the low 3,000's.

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

Today's Workout: Explosive Work Day 2

Activation:

A1. Overhead BPA's 4x1

A2. Weighted Jumps 4x1

A3. Ring Dip Catches 4x3

A4. OH Bar Rotations (3 sec peak holds) 4x5

A5. One Arm DB Snatch From Floor 4x1 LR

Chest Work:

B1. Bench Press (2 sec pause)

3x185x2
3x225x2

B2. L-H BPA's

6x1

B3. Bench Press (touch and go)

3x275x1
2x315x1
315x1-1

B4. BPA's

6x1

B5. Box Jumps

6x1

C. Smith Low Incline Neck Press (super slow reps, no lockout)

5x3 (omfg pumpz)

Back/Posterior Chain Work:

D1. Deadlift

6x185x2

D2. Band Straight Arm Pulldowns

6x1

D3. Deadlift

6x235x1

D4. Iron Cross

2x3 Partials
3x10 sec hold (moderate depth)
1x10 sec hold (full depth)

D5. Box Jumps

4x1 (last 4 sets only)

Rehab:

E. Hammer Curls to Ears x20

F. Hyperextensions x25

Notes:

Had to work my right biceps/forearm throughout the workout to keep it feeling good from set to set, but other than that it was a great session. I'm trying to be more cognizant of locking my elbows on band and ring work, since that seems to take a lot of strain off the biceps. I'm down to keep investing in mobility/rehab work if it keeps me in the game to lift heavy and at a fairly high frequency, just trying to avoid doing anything stupid.

Bench felt really good today. I definitely had more than two singles on the final set of 315, but I didn't want to push it. 8 reps of 315 on the week isn't half bad since I've only recently gotten back to heavy pressing. My goal for bench progression on the heavy singles is just to add one rep to each top set per week.

I wasn't thrilled with the slow ring dips that I tried on Monday, so I decided to try out some slow incline neck press on the smith machine. Loved these. I will probably throw them in on the second chest workout of each week because my chest recruitment tends to slip far more than that of any other muscle group. My upper chest could also use some sessi lol. These did feel a little light at the top, so I'll probably band them next week and add some variable resistance to keep the pecs under tension during the top portion of each rep.

BW seems to have stabilized at 202 finally. Only took like three days in a row of eating 7000+ cals lol (yeah, ate more last night). I'm hoping to settle at 205-208 by the end of April. I'll be really happy if I can stabilize at 210 by the end of May, but I'd like to at least top out at 210 by then. I'm going to just get weird on the intake until I can hold 210 for two weeks, then gradually cut back on calories (to see how many I need to maintain gradual growth at that point) and settle into a steady recomp and spend the rest of the year working toward a leaner, more aesthetic 210. Dreamz lol.

Going to keep crushing cals through tomorrow... will probably drop them down for Friday since that's off day one of the week and I've got quite a bit of eating coming up since I'll be home. Will hit the Agile 8 when I head home after work.

  Report
 

corstijeir
Level 100

Join date: Mar 2010
Location: Tennessee, USA
Posts: 3313

You seem to know what works for you diet wise, just keep at it and throw in a multi without some quercetin( if you're really concerned with a deficiency ) or just make sure it's well in advance or after I3G :) keep rocking it man!

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

corstijeir wrote:
You seem to know what works for you diet wise, just keep at it and throw in a multi without some quercetin( if you're really concerned with a deficiency ) or just make sure it's well in advance or after I3G :) keep rocking it man!


Thanks corst! Tough to say 'know' these days, as each new principle/technique of CT's that I incorporate seems to make a pretty drastic difference in how much food my body needs/how I use nutrients. It's an enjoyable learning process though.

I'm actually not terribly worried about deficiencies at the moment. My supplementation is fairly simple (D, fish oil, fiber, and minerals from the Humapro... other than that it's really just nootropics, stims, and creatine). I'm eating a greater variety of solid food to hit the 6,000-7,000 cal mark (that total doesn't count any supps), so I just trust that I'm getting enough nutrients in. I'll probably add Superfood back in when my Indigo supply runs down though.

  Report
 

corstijeir
Level 100

Join date: Mar 2010
Location: Tennessee, USA
Posts: 3313

bigmac73nh wrote:
corstijeir wrote:
You seem to know what works for you diet wise, just keep at it and throw in a multi without some quercetin( if you're really concerned with a deficiency ) or just make sure it's well in advance or after I3G :) keep rocking it man!


Thanks corst! Tough to say 'know' these days, as each new principle/technique of CT's that I incorporate seems to make a pretty drastic difference in how much food my body needs/how I use nutrients. It's an enjoyable learning process though.

I'm actually not terribly worried about deficiencies at the moment. My supplementation is fairly simple (D, fish oil, fiber, and minerals from the Humapro... other than that it's really just nootropics, stims, and creatine). I'm eating a greater variety of solid food to hit the 6,000-7,000 cal mark (that total doesn't count any supps), so I just trust that I'm getting enough nutrients in. I'll probably add Superfood back in when my Indigo supply runs down though.


Yeah- i think you're fine :) Keep it up big man, you're getting big!

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

corstijeir wrote:
bigmac73nh wrote:
corstijeir wrote:
You seem to know what works for you diet wise, just keep at it and throw in a multi without some quercetin( if you're really concerned with a deficiency ) or just make sure it's well in advance or after I3G :) keep rocking it man!


Thanks corst! Tough to say 'know' these days, as each new principle/technique of CT's that I incorporate seems to make a pretty drastic difference in how much food my body needs/how I use nutrients. It's an enjoyable learning process though.

I'm actually not terribly worried about deficiencies at the moment. My supplementation is fairly simple (D, fish oil, fiber, and minerals from the Humapro... other than that it's really just nootropics, stims, and creatine). I'm eating a greater variety of solid food to hit the 6,000-7,000 cal mark (that total doesn't count any supps), so I just trust that I'm getting enough nutrients in. I'll probably add Superfood back in when my Indigo supply runs down though.


Yeah- i think you're fine :) Keep it up big man, you're getting big!


I'm trying :) thanks

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

Today's Workout: Explosive Work Day 1

Quad Complex Round 6:

Roflcopter @ the back lever attempt. Lost core tension while easing into position and it went to shit. I need to widen out the rings more to go deep as well- my tri's kind of butt up against my lats and kill the ROM. Back squats could have been a bit deeper. I was trying to get my knees to track more tightly together to minimize posterior chain involvement and really fry the quads. Great feel- I don't think a triple with 335 has ever beat my quads up like that before.

Shoulder Complex Round 6:

Playing with the new toys (bandz). Me gusta. OH Power Hold was slightly off in the setup- bar got behind me a little on the unrack and I had to step back to stabilize.

Activation:

A1. OH->L-H BPA's 4x1 (Start overhead, pull apart, rotate slowly to get into L-H BPA position, continue to pull apart, slowly bring it back in)

A2. Weighted Jumps 4x1

A3. Ring Dip Catches 4x3

A4. OH Bar Rotations (3 sec holds) 4x5

A5. One Arm DB Snatch From Floor 4x1 LR

Quad Work:

B1. Front Squats (2 sec pause)

135x2
155x2
185x2
205x2
225x2
245x2

B2. L-H BPA's

6x1

B3. Back Squats

225x1
245x1
275x1
295x1
315x1
335x3 (making this AMRAP)

B4. STC

2x Advanced Tuck x3
3x Advanced Tuck x1 (10 sec hold to back and front)
1x Full Back/Front Lever x1 (back was shit, got a decent hold on the front position)

B5. Box Jumps

6x1

Shoulders:

C1. Reactive Military Pin Press

3x135x2
3x135+Microsx2

C2. OH BPA's

6x1

C3. OH Power Hold

6x185x9 sec

C4. Biceps Hold

6x9 sec

C5. OH BPA's

6x1

C6. Box Jumps

4x1 (last 4 sets only)

D. OH Power Hold

135x20 sec

Rehab:

E. Hammer Curls to Ears (slow) x20

F. Hyperextensions x25

Notes:

Solid workout. Quads were beat up sufficiently- had some Brain Candy-enhanced MMC going on. Really getting a lot out of every rep these days.

I found out that the shoulder work was irritating my right biceps more than anything else, so I threw some biceps holds into the complex as an experiment. They made the biceps feel way better, so I'll keep them in.

New bands are great. Way better than the bullshit I was using before. Excite for bench pressin next week.

P.S.

  Report
 

Hip Scar
Level 100

Join date: Feb 2007
Location: Ohio, USA
Posts: 1482

Damn son, trying to catch up! Lots of good progress info and vids. Killing it!!! Killing it!! And looking huge!

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

Hip Scar wrote:
Damn son, trying to catch up! Lots of good progress info and vids. Killing it!!! Killing it!! And looking huge!


Thanks Hip!

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

So I ended up falling asleep while watching Archer and eating a chicken and rice concoction I put together last night (2 cups rice, meat from a rotisserie chicken, lots of cheese/salsa/sour cream OM NOM NOM). I got at least 3/4 of it down before I passed out, but that was probably still a 3,000 cal drop from Wednesday haha. Not going to sweat it since I have four recovery days (University gym is closed through Monday due to the holiday).

I'll be taking care of business with the Agile 8, working 14 jumps in with various band pull aparts (mostly overhead work for shoulder mobility), and respecting my fasting intervals.

Realistically, I'll probably just end up compressing my feeding window to however long dinner and dessert with the family takes. Tomorrow and Sunday will be some big eating days, so Today and Monday will be intentionally low to balance things out (the latter two days are travel days, so it works well). I'll try to be as clean as possible in the food choices, though I know Saturday is going to get ugly since it's a family tradition to have a Chinese food feast that night (my dad gives it up for lent every year... my four person family's order always shows up with like 10 fortune cookies lol). I'll just up the volume of band work on Saturday/Sunday to compensate for moar foodz.

I liked the results of my high calorie experiment this week. Based on what I saw as far as my body and performance were concerned, it seems like a 3 high calorie days/2 moderate calorie days (over the course of my 5 weekly training days)/2 low calorie (off dayz) will keep me well-fueled without causing me to hit spillover. I definitely crossed over into the spillover zone between Wednesday and yesterday (training days 4 + 5), so next week I'll try lowering my intake after the first three days and see what that does for me. Feeling good after lowering calories into the moderate zone yesterday though. I will facilitate the drop from high cal to moderate cal by allowing dirty foods on the high cal days after I eat enough good stuff (dessert shakes, cheezburgaz and such) and then limiting myself to 100% clean eating on the moderate cal days. That way I can just eat until I'm full without counting.

I'm going to settle in on that approach and just let things happen (unless something starts going wrong and I need to make changes, obviously). No nutrition updates for awhile unless anything extraordinary happens, but I'll get on the scale once a week and keep snagging progress pics every couple weeks. Shit's just too mundane to talk about much lol- but I will be eating a solid variety and eating to gain on training days. Also, will try to get vidz of the chest and back/posterior chain complexes next week.

/BC rantin lulz. Random dubstepz for listening pleasure:

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

AM Workout: Upper Body Mobility/Ring Work

A1. Ring Dip Catches 4x3

A2. Ring Dip Catches->Forward Lean (Working toward Maltese position) 4x2

A3. OH->L-H BPA's 4x1

A4. OH Bar Rotations (3 sec peak hold) 4x5

A5. BPA's 4x1

A6. Biceps Holds (~10 sec) 4x1

B. Plates Hammer Curls To Ears (slow) x20

C. Back Lever Attempts x5 (just videoing myself and working on some form adjustments to get deeper)

D. Biceps Holds x20 sec

E. Plates Hammer Curls To Ears (slow) x20

Notes:

Splitting my work into two sessions today. This one covered my shoulder mobility, then I just had some fun with the rings. I bookended the ring work with some biceps rehab just to make sure they are nice and recovered by Tuesday when I resume normal work. Session two will be lower body mobility and explosive work. I'll probably do almost exactly the same thing tomorrow, though I'll substitute Iron Cross work for the Back Lever work.

Biceps are feeling significantly better since I threw in the biceps holds. Shoulder mobility has also come a long way in the week and a half since implementing CT's new shoulder work recommendations. I was playing around with the bar a little and it seems like I'm significantly closer to being able to rack a clean correctly at the top. I'd love to get those back in, but I think I need to work wrist mobility a bit first. I'll probably start drilling the positions that CT mentioned in the more recent spills and while trying to clean grip on my lighter sets of front squats to get wrist mobility up, then evaluate at the end of this 4 week programming cycle what I want to do about the cleans.

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

PM Workout: Lower Body Mobility/Explosive Work

A. Agile 8

B1. Knee Jump Series

2xBWx1
2xBar Across Backx1

B2. OH->L-H->OH BPA

4x1

B3. One Arm DB Snatch From Floor

4x1 LR

C1. Vertical Jumps/Vertical Jump w/ Running Start 4 Lulz

9x1/1x1

C2. BPA's

10x1

Notes:

This was probably the best jump workout I've ever had. I was feeling nice and activated after the B circuit and it's fucking lovely outside, so I took the vertical jumps to the back yard. We've got a basketball hoop out there, so I did the jumps under the hoop so I could grab net and get some instant feedback as to how high I was getting on each jump. I typically rely on the box for that and judge jump quality by how well-extended my legs are when my feet contact the box, so this was a nice change of pace. Got a much better quad feel out of the jumps than I ever have before, which is funny because my main focus was on arm movement today.

This was absolutely everything I look for in an explosive workout. I took Synergy's recommendation and tried to just get lost in the moment/invest fully in each jump (to a greater extent than usual). Now I just need to try to capture that feeling with every jump-related workout.

Also, quick nutrition note. I was really amped up about having some Chinese food leading into today (been craving it for awhile), but something happened overnight and I'm just so fucking repulsed by the saltiness of the food and the amount of water it's going to make me retain that I can't even bring myself to eat it lol. As of now I'm switching my plan up and just fasting straight into tomorrow's Easter feast with the family, at which point I will do work and eat everything in sight. However, I'm happy with today's workouts so I'm more than willing to eat some carbs/fats later if I get hungry. Feeling good as of now though, and regardless of whether or not I eat anything later today I will keep Humapro in at protein replacement levels.

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

Did eat. Very clean selections. Reading an old Spanish text to write a final paper, so I figured the nutrients would help get the brain cranking. Neurostim and BC are both good in the fast window, but I find them to be significantly more effective when I get some carbs/fats in me as well. Cals will still be very low for the day. Done eating now, so apart from Humapro I won't be eating anything until Easter dinner tomorrow (3PMish). Will have a good long fast on both sides of the Easter meal to offset. Back to the book :/

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

Today's Workout: Mobility/Explosiveness/Form Work

A. Agile 8

B1. Ring Dip Catches 4x3

B2. OH->L-H->OH BPA 4x1

B3. OH Bar Rotations (3 sec peak hold) 4x5

B4. Biceps Hold (9 sec) 4x1

B5. BPA 4x1

C1. Pelvic Power Hold (6 sec)/Pelvic Power Position->Full Extension Position

7x1/7x1

C2. Knee Jumps

14x1

C3. Full Extension Hold (6 sec)/Pelvic Power Position->Full Extension Position

7x1/7x1

C4. One Arm DB Snatch From Floor

14x1 LR

D. Bar Good Mornings x25

E. Slow Plate Hammer Curls To Ears x20

Notes:

I actually managed to get some DOMS in my mid back with yesterday's workout lol. I figured it would be prudent to dump any ring work and to go easy on the bands as well, so I just did a shitload of mobility work and then circuited some form/explosiveness drills.

This was my first experience with the oly lift-specific holds, and I have to say I was very pleased. I worked extremely light (95lbs) and just really tried to feel all the right muscles through the holds, then keep them involved when I transitioned from one position to the next. I'm going to start incorporating these into my day 2 programming- I'll drill holds as a circuit in between my chest and posterior chain/back work, then substitute the explosive transition work for one of the DL sets in the posterior chain/back circuit. Ideally next month I'll have the lift-specific neural efficiency and wrist mobility to work full cleans into that circuit instead of the transition.

  Report
 

ryanbCXG
Level 5

Join date: Dec 2010
Location: Wisconsin, USA
Posts: 4974

What you doing for all the mobility work? What was for the easter meal(s)?

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

ryanbCXG wrote:
What you doing for all the mobility work? What was for the easter meal(s)?


Mobility work is just what I mentioned above- Agile 8 and the circuit of shoulder work. Agile 8 has been awesome for hip mobility in the few weeks I've been working that- can squat and GM much more comfortably and I don't get shooting pain along the outside of my quad like I used to while driving or staying seated for extended periods of time. Shoulder mobility is much better lately too- it's been poor for a long time due to football/general high school stupidity-related injuries lol. Definitely didn't help that I was lifting for years with bad mobility- I'm finally getting things under control though.

The Easter meal actually wasn't that crazy. I had a little bit of leftover Chinese food beforehand (beef and chicken) so I wouldn't eat a pound of appetizer-type foods before the dinner lol. For the big meal I went with at least a pound of meat (combination of ham/lamb) along with a ton of mashed potatoes and broccoli casserole. Delicious, and actually pretty clean.

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

Back to the grind today after the visit home. Ended up getting a little emaciated real quick yesterday on the drive down lol... dropped a stupid amount of water and had a surprise extension to my fast due to the marvel of modern retardation that is the NJ Turnpike South (6 lanes->3 lanes near a rest stop with at least 5 lanes shifts WHATTHEFUCK). I had a bunch of cream in my coffee at 20ish hours fasted, but didn't get to eat any real food until I was about 24 hours in.

I decided to take a low protein day, since it was an off day (didn't beat up the muscles) and I haven't done that in awhile. Got in plenty of carbs/fats/veggies and prepped my food for the rest of the week. Made yesterday a high calorie day relative to my activity level because of the forced extension to the fast. Today and tomorrow will be high calorie as well, then I'll settle in for two moderate calorie days followed by two low calorie days.

Here's what food choices will be for the near future:

Every Day: 2lbs steak (tired of chickens), "the cocktail"

High Calorie Day Additions: 2lbs (uncooked measure) rice, 1 blueberry Greek yogurt, as much cole slaw (made with organic dressing) as I can get down

Moderate Calorie Day Additions: 3 blueberry Greek yogurts

Low Calorie Day Additions: Nada

I start my last bottle of Indigo today, which means I've got about two months left with it (assuming I don't take it on low carb days). I want to make sure I'm not racking up fat cell inflammation, so I'm avoiding gluten on most days and trying to stick to foods that are at least fairly clean (no moar fast foodz/ice cream treats/poptarts lolz).

Only working out 4x this week- just cutting the first quads/shoulders day and leading off with chest/back/posterior chain. I'll be trying out something new for quad recruitment/TUT on the second quad/shoulder day, so the 3rd day of skwatz shouldn't be a huge loss.

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

Today's Workout: Explosive Work Day 2

Activation:

A1. Ring Dip Catches 4x3

A2. Weighted Jumps 4x1

A3. Overhead->L-H->OH BPA's 4x1

A4. OH Bar Rotations (3 sec peak holds) 4x5

A5. One Arm DB Snatch From Floor 4x1 LR

Chest Work:

B1. Bench Press w/ Doubled Micros (2 sec pause)

3x185x2
3x225x2

B2. L-H BPA's

6x1

B3. Bench Press (touch and go)

3x275x1
2x315x1
315x1-1-1

B4. BPA's

6x1

B5. Box Jumps

6x1

Back/Posterior Chain Work:

C1. Pelvic Power Hold (6 sec)

7x1

C2. One Arm DB Snatch From Floor

7x1 LR

C3. Full Extension Hold (6 sec)

7x1

D1. Power Clean Transition

6x1

D2. Band Straight Arm Pulldowns

6x1

D3. Deadlift

6x235x1

D4. Iron Cross

2x3 Partials
3x10 sec hold (moderate depth)
1x10 sec hold (full depth)

D5. Box Jumps

4x1 (last 4 sets only)

Rehab:

E. Hyperextensions x25

F. Hammer Curls to Ears x20

G. DB Biceps Hold x 20 sec

Notes:

Fucking brutal morning. Had to plan my Spanish final's thesis, put together a presentation on that final, then write an entirely different paper for the same class lol. Did work and it all turned out well, so life is good. Capitalized an unexcused absence that I could afford in my last class and got into the gym to destress.

Great session, and my first time benching with bands. I typically do my benching on the standard bench press setup, but I decided to work in the power rack so the band setup would be easier. The adjustable bench that I have to use with the power rack is a little narrower and higher, so this made it a bit more challenging. It's also tougher to unrack, since the bench presses at my gym have a rack that pivots forward into position, whereas with the power rack I was just starting on pins. I got into a groove pretty quickly though, and benching felt STRONG. The second and fourth single with 315 were slow, but the setups were both off and I absolutely crushed the 3rd and 5th reps so I'm not too worried. Bands were kind of challenging but I liked them.

Threw in the oly lift-specific holds and made my changes to the back/posterior chain complex. It was sick- explosiveness was nice and the lat pump was insane. Wuz feelin winged lol.

Caught the Agile 8 when I got home, and successfully ate like a mofo. Got through all the food I needed to eat already, doing work.

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

Forgot to mention this yesterday, but my weight was at 199. Not surprised that it dropped a bit, since I cleaned up my food choices since last week. Still eating hard, just taking my time and eating as much as I can over 8 hours or so (was a lot yesterday). Without throwing in really dirty cals, it will definitely take me longer to push up to 210, but I expect less fat gain and a hell of a lot less water retention. Not going to get hung up on the numbers though- as long as muscularity and strength continue to improve, I'm happy.

Pic above is this morning, it's a pretty good representation of my walking around leanness/fullness these days. Water retention might be a bit better or worse some days depending on what I eat the day before.

Gym time in a couple hours... going to try something 'fun' on quadz.

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

Today's Workout: Day 1

Agile 8 at home before heading to campus

Activation:

A1. Ring Dip Catches 4x3

A2. OH->L-H->OH BPA's 4x1

A2. Weighted Jumps 4x1

A4. OH Bar Rotations (3 sec holds) 4x5

A5. One Arm DB Snatch From Floor 4x1 LR

Quad Work:

B1. Banded Front Squats (+micros, 2 sec pause, super slow eccentric)/Front Squats (2 sec pause)

135x2
155x2
185x2
-----
205x2
225x2
245x2

B2. L-H BPA's

6x1

B3. Back Squats

225x1
275x1
295x1
315x1
335x1
365x1

B4. STC

2x Advanced Tuck x3
4x Advanced Tuck x1 (10 sec hold to back and front)

B5. Box Jumps

6x1

Shoulders:

C1. Banded Reactive Military Pin Press (+micros)

6x135x2

C2. OH BPA's

6x1

C3. OH Power Hold

6x205x9 sec

C4. Biceps Hold

6x9 sec

C5. Box Jumps

4x1 (last 4 sets only)

D. OH Power Hold

155x20 sec

Rehab:

E. Biceps Hold x20 sec

F. Hammer Curls to Ears (slow) x20

G. Hyperextensions x25

Notes:

Everything was on today. Tried a new experiment with the super slow eccentric banded front squats, and I liked it. I mainly front squat to activate my quads prior to back squatting, so I figured it couldn't hurt to work a bit more on quad recruitment for the light sets. Great feel on these, I'll probably also perform 5 sets of 3 against the heavier bands for assistance after the quad complex on my last Day 1 workout of the week. Really trying to hammer quad recruitment on squats because they are my primary quad mass builder. I'm also performing the firs three sets with clean grip rather than straps grip to work wrist mobility in preparation for adding power cleans back in. Still a bit awkward, but I'll get there.

365 felt pretty comfortable, but I'll probably sit on that as my top weight for next week as well- I'd like to get up to 405-455 again on work sets of back squats (that's where I was at my strongest a few years back) but I want them to be as close to ATG as possible, so I'll take it slow.

Not too much else of note. Going to continue gradually adding weight to the OH Power Hold, since that would ideally be performed with a little more than my push press max (from what CT has said). I've locked out 255 overhead on PP, so I've still got some room there. I'd like to see at least 225 by the end of April.

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

My schedule today sucks pretty hard. I definitely don't have time for my whole Day 2 workout, so I'm just going to get in the chest work and cut it there. I'm not really worried about making up the back and posterior chain work, since those are two of my better muscle groups right now and they also get a ton of indirect work from pressing and squats, respectively. I'll have two days of oly-lift specific holds/transitions in this week anyway, since I worked those on Sunday. If I'm feeling full of piss and vinegar at the end of the quadz/shoulda work tomorrow, I may ramp up to some heavy deads for fun, but if that isn't in the cards I won't cry too many tears.

I also don't feel like fasting until I get off work at 11 tonight, so I'm just going to get my food in postworkout. Not a very long fast today, but the fast going into tomorrow will be at least 24 hours, so everything will balance out. Down to moderate cals today, and back to normal fasting/eating timing tomorrow.

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

Today's Workout: Explosive Work Day 2

Activation:

A1. Ring Dip Catches 4x3

A2. Overhead->L-H->OH BPA's 4x1

A3. Weighted Jumps 4x1

A4. OH Bar Rotations (3 sec peak holds) 4x5

A5. One Arm DB Snatch From Floor 4x1 LR

Chest Work:

B1. Bench Press w/ Doubled Micros (2 sec pause)

3x185x2
3x225x2

B2. L-H BPA's

6x1

B3. Bench Press (touch and go)

3x275x1
2x315x1
315x1-1-1

B4. BPA's

6x1

B5. Box Jumps

6x1

C1. Banded Low Incline Smith Neck Presses (+Minis, super slow reps... forgot to not lock out lol)

5x3

C2. Box Jumps

4x1 (first four sets only)

Notes:

Good workout overall, but a couple things were off. First, I ate shit on my first box jump because I started too close and ended up nailing the bottom of the box with my foot. I managed to break my fall pretty gracefully and at least didn't fuck myself up. Got right back to it though: reset, and actually hit one of my highest jumps yet.

The other thing that wasn't great was my right biceps. Felt way shittier than usual. I'm almost certain that it was feeling shitty due to my clean grip front squats yesterday, since that was the only thing that was out of the ordinary. I'm dropping those and sticking to straps. Working power cleans would be cool, but if the process of getting my wrist flexibility up is going to shit on my biceps and potentially do some damage there, they are not worth it. I'm going to keep rehabbing the shit out of my biceps all weekend (taking the lax ball to it and working light hammer curls/holds) and avoid any work on the clean rack position until them biceps is pain free for at least two weeks.

I don't see much point in drilling transitions in the meantime, since it's unnecessary fatigue accumulation. I'll throw the pelvic power hold into the back/posterior chain complex and just ditch the full extension hold/transition until I'm closer to being able to clean.

Smith neck presses were sessi as hell. Awesome feel, hell yeah. Just need to remember not to lock out reps next time and they will be perfect.

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

Today ended up being a bit higher in cals. Scored some free food from catering at work... takes a better man than me to turn down filet mignon and shrimp haha. Had some other fancy little appetizer foods, but I was definitely still 85+% clean on the day.

Been doing some thinking about the biceps situation, and I've come up with a plan of action to take the strain off of it for the near future. I'm going to switch the STC in the quad circuit for band straight arm pulldowns and also cut any overhead lockouts outside of my activation circuit. Should still be a pretty brutal workout, as I plan to hit several of sets of super-slow banded front squats after my quad circuit. I'll re-evaluate next week and judge whether or not I want to throw the more serious overhead moves back in at that point.

Just gotta keep progressing as well as I can while doing my best to plan defensively against a monumental backslide in the form of a serious biceps injury. I've got some ideas in mind if I'm still not feeling right next week.

  Report
 

ryanbCXG
Level 5

Join date: Dec 2010
Location: Wisconsin, USA
Posts: 4974

I can almost never turn down free food. I dont give a flying **** what it is clean dirty dropped on the floor w/e i am gonna eat it.

Keep killing it man looking thick as hell

  Report
 

bigmac73nh
Level 4

Join date: May 2011
Location:
Posts: 2798

ryanbCXG wrote:
I can almost never turn down free food. I dont give a flying **** what it is clean dirty dropped on the floor w/e i am gonna eat it.

Keep killing it man looking thick as hell


Haha I could probably do floor steak. And thanks man

  Report