did legs fasted this morning. got about 7 solid hours of sleep last night but not much the night before. still had a great workout.
took pumpbol and a sample of bullrush preworkout
intra was 2 scoops one, 6g citrulline malate, and 12g bcaas
squats- 95x10, 135x10, 185x5, 225x1, 245x1, 285x1 and a negative
stiff leg deadlift- 285x2
deadlift- 250x6, 250x6, 250x6, 285x6
leg press- 290x6, 290x6, 300x10
seated calf press- 110x20
ab hold- 48s
my back felt much stronger this workout and my legs felt much more powerful that last week. the reps were very slow and i had good form on everything but my last set. i only got 1 on 285 because my arch broke on the first rep and i didnt want to force it. for the leg press i did more weight and reps on the last one because when i walked away someone else jumped on it and wouldnt let me use it. i did one last set of deadlift because my back still felt good.
i also had a crazy pump in my quads which is the first increase ive seen since taking it.
Ready to get cut
another bad chest workout today, i really cant explain this. ive slept good the past 2 nights, ate high protein and veggies, and have had a good amount of calories. the only thing i can think of is that my upper back was tight from being cold and a little sore from squats, but i dont know if that would hurt me this bad.
i went fasted and took pumpbol, ONE, and a sample pack of something with caffein and other herbal stims. intra i drank 2 scoops of ONE, 18g bcaas, 6g citrulline malate.
bench- 110x10, 135x10, 165x1 and failed on 175
i stopped there figuring id try this workout again sunday. i hit 170x6 for my last chest workout, so im pretty pissed about this.
afterward i jogged at a light pace for 3 miles in 36 min and did a couple light sets of cable curls and pushdowns just to get a pump in my arms.
pwo i took ebol and fish oil with 1 scoop whey and chocolate mini wheats
breakfast is 1 scoop whey and greens and 8 eggs
i went fasted and took pumpbol, ONE, and a sample pack of something with caffein and other herbal stims. intra i drank 2 scoops of ONE, 18g bcaas, 6g citrulline malate.
bench- 110x10, 135x10, 165x1 and failed on 175
i stopped there figuring id try this workout again sunday. i hit 170x6 for my last chest workout, so im pretty pissed about this.
afterward i jogged at a light pace for 3 miles in 36 min and did a couple light sets of cable curls and pushdowns just to get a pump in my arms.
pwo i took ebol and fish oil with 1 scoop whey and chocolate mini wheats
breakfast is 1 scoop whey and greens and 8 eggs
i do it as often as i can. i only stopped doing it at school because of my sleeping problems. instead of waking up at 7 to lift id try to sleep until 830-9. i dont know why but im leaning towards trying to lift too soon after squats. ill try again sunday afternoon though after a big breakfast.RobRegish wrote:God that is odd.
How often do you work out fasted like that? Might be a clue...
i need to lift on an empty stomach because i cant lift or drink water intra workout if i can feel the food digesting. i also use preworkouts, so ill wait atleast 2-2.5 hours after eating to lift and then take my preworkout. thats also why i use an intra.
"i dont know why but im leaning towards trying to lift too soon after squats".
THAT right there is your answer!
If you're doing these in the same workout, Bench FIRST! REASON: The squats take too much out of you, leading to a sub-par performance on the bench.
If you're doing separate bench/squat sessions (HIGHLY recommended), simply insert one extra rest day prior to the bench session as your remedy.
Presto, problem should be solved. Let me know if I'm right!
THAT right there is your answer!
If you're doing these in the same workout, Bench FIRST! REASON: The squats take too much out of you, leading to a sub-par performance on the bench.
If you're doing separate bench/squat sessions (HIGHLY recommended), simply insert one extra rest day prior to the bench session as your remedy.
Presto, problem should be solved. Let me know if I'm right!
haha christmas eve i was sitting in my room playing video games. i havent been posting my full diet lately but all week its been eggs and a shake for breakfast, chicken and veggies for lunch and dinner and some christmas cookies and mixed nuts. calories have been at least around maintenance. i have also been sleeping great all week and havent used my meds since coming home. im consistently getting to sleep between 1230 and 1 and staying asleep or in bed until around 10. with the exception of yesterday, my diet has been great.
i redid my bench workout today but unfortunately it was a let down again. things improved from the last workout, but i still am at a loss for words about this.
bench- 110x10, 135x5, 135x5, 185x1 and 1 with help
db pullovers- 70x3
t-bar rows- 100x6, 100x6, 100x5, 100x4
incline db bench- 55x6, 55x6, 55x6
incline db curls- 30x6, 30x6, 30x6, 30x6, 30x6
overhead v-bar cable pushdowns- 70x6, 70x6, 70x6, 70x4, 70x4
bench negative- 245
so i only hit 185 for 1 rep, but i had hit 3 a week and half ago when i was attempting 6 reps, so i dont know whats going wrong here. in the incline db bench and arms, i felt very solid and had a great pump, but on my rows i felt weak. i also felt great on flat bench until 185.
took ebol and fish oil before breakfast
breakfast was 8 eggs, 1 scoop whey, 1 scoop myofusion, 1 serving chocolate mini wheats
preworkout i took a fat burner to help me warm up and pumpbol
pwo i took ebol, tsp coconut oil, fish oil, 1 scoop whey with greens, 8 oz of juice, and a couple christmas cookies
dinner will be chicken and lots of veggies with sesame ginger sauce
i redid my bench workout today but unfortunately it was a let down again. things improved from the last workout, but i still am at a loss for words about this.
bench- 110x10, 135x5, 135x5, 185x1 and 1 with help
db pullovers- 70x3
t-bar rows- 100x6, 100x6, 100x5, 100x4
incline db bench- 55x6, 55x6, 55x6
incline db curls- 30x6, 30x6, 30x6, 30x6, 30x6
overhead v-bar cable pushdowns- 70x6, 70x6, 70x6, 70x4, 70x4
bench negative- 245
so i only hit 185 for 1 rep, but i had hit 3 a week and half ago when i was attempting 6 reps, so i dont know whats going wrong here. in the incline db bench and arms, i felt very solid and had a great pump, but on my rows i felt weak. i also felt great on flat bench until 185.
took ebol and fish oil before breakfast
breakfast was 8 eggs, 1 scoop whey, 1 scoop myofusion, 1 serving chocolate mini wheats
preworkout i took a fat burner to help me warm up and pumpbol
pwo i took ebol, tsp coconut oil, fish oil, 1 scoop whey with greens, 8 oz of juice, and a couple christmas cookies
dinner will be chicken and lots of veggies with sesame ginger sauce
First, FANTASTIC news on the sleep being rectified. Let's keep that going.
With respect to your bench; where is your sticking point? Depending upon where, consider the following:
STICKING POINT COMING OFF THE CHEST
Your answer is wide grip bench for sets of 6. Don't ask me why on 6 the 6 rep thing. It just works. Try that in your EDT supplementals.
STICKING POINT LOCKING IT OUT
Consider some close BB grip work as above in EDT fashion on a SLIGHT incline. The reps are less sensitive to the 6 recommended in the wide grip example above.
Also consider the same CGMP on a flat bench, this time with boards:
https://www.flexcart.com/members/eliteft ... 0&y=0&m=SR
STICKING POINT IN THE MIDDLE
This is all about bar speed. Your answer: Some BB work consisting of 8 sets of 3 reps with about 50-55% of your 1RM with 45 sec of rest in between (credit: Westside). This should be done AFTER you heavy work. Later, add mini bands found here to teach greater explosiveness:
https://www.flexcart.com/members/eliteft ... PD&pid=247
Go easy at first. The bands impart incredible soreness if you're not used to them. Hope that helps Matt..
With respect to your bench; where is your sticking point? Depending upon where, consider the following:
STICKING POINT COMING OFF THE CHEST
Your answer is wide grip bench for sets of 6. Don't ask me why on 6 the 6 rep thing. It just works. Try that in your EDT supplementals.
STICKING POINT LOCKING IT OUT
Consider some close BB grip work as above in EDT fashion on a SLIGHT incline. The reps are less sensitive to the 6 recommended in the wide grip example above.
Also consider the same CGMP on a flat bench, this time with boards:
https://www.flexcart.com/members/eliteft ... 0&y=0&m=SR
STICKING POINT IN THE MIDDLE
This is all about bar speed. Your answer: Some BB work consisting of 8 sets of 3 reps with about 50-55% of your 1RM with 45 sec of rest in between (credit: Westside). This should be done AFTER you heavy work. Later, add mini bands found here to teach greater explosiveness:
https://www.flexcart.com/members/eliteft ... PD&pid=247
Go easy at first. The bands impart incredible soreness if you're not used to them. Hope that helps Matt..
i already do a fairly wide grip bench because it feels more comfortable than a normal grip. my weakest point also seems to be coming off the chest, but the issue really seems to be that im just overall weaker in my chest and back now for whatever reason. and while my legs dont feel weaker, they also dont seem to be any stronger. on both my previous runs by this point i was hitting higher weights on bench and increasing weights on legs, but this run my chest strength is down and my leg strength hasnt moved. all the weights feel heavier than before.
Hmmmm..
Might be time then for a completely new loading pattern you've never used before. Tell me this.. of the 4 listed in the BP Periodic, which one of these haven't you run?
GLP 1
GLP 2
Russian Program
10% Solution
I have others of course. I suspect that somewhere along the line your body has accommodated to either a loading pattern, movement or other variable. We just need to nail it down and work on it.
The other thing to find is your weakest muscle group in the bench. Meaning do you think it's triceps, shoulders, pecs or perhaps even the lats (which act as the base for your power)?
Once I have those pieces of the puzzle I can whip something up for you for the fix. Point being, we all have weak links. Help me identify them for you and we'll get that bench moving again!
Might be time then for a completely new loading pattern you've never used before. Tell me this.. of the 4 listed in the BP Periodic, which one of these haven't you run?
GLP 1
GLP 2
Russian Program
10% Solution
I have others of course. I suspect that somewhere along the line your body has accommodated to either a loading pattern, movement or other variable. We just need to nail it down and work on it.
The other thing to find is your weakest muscle group in the bench. Meaning do you think it's triceps, shoulders, pecs or perhaps even the lats (which act as the base for your power)?
Once I have those pieces of the puzzle I can whip something up for you for the fix. Point being, we all have weak links. Help me identify them for you and we'll get that bench moving again!
There's your answer man. Run the patterns you haven't and work on those weak links in your EDT blocks.MSR9889 wrote:i have only done glp 1 and 2, and my chest and shoulders are definitely the weakest part of my bench. i have pretty strong triceps and lats compared to most people, especially ones who bench what i do.
If you need help, by all means fire away with questions..