Milone79's Journey back to the Pro Stage.

[Milone79]

Thanks man..hoping to bounce back from my disappointing squat day last week...had a shoe repair man punch a few more holes in my power lifting belt too cause my waist is getting too small...lol 29" in the morning now. Seeing my chiropractor tonight too which I am long overdo for...should be all good to go tonight..

[Milone79]

FUARK!!!!!!!!!!!!!!!!!!!!!!!

Another chitty heavy leg day!!! I should say chitty squat day cause I was actually strong on everything else...

I don't get how I go from squatting 405x6 for 3 sets one week down to barely getting one set of 5 reps?? then just barely 2 reps after that...wtf?? never experienced such a drop off in strength so suddenly....very frustrating...still beat the crap outta my quads with extensions and leg press but I can't explain this loss in squat strength...ITs weird the back is fine the legs/knees are fine but I get under the bar and its apparent right away that I don't have the power i did just a few short weeks ago...I never knew 3 pounds of body fat could give that much strenght.... FML!!!

macros the same last night and morning B.W. was 191.2 lbs too early in prep to start getting weak bras...still have 8 weeks to go also notice morning "wood" has disappeared and my fats are nearly 100g/day...what gives??

[JasonDB]

FUARK!!!!!!!!!!!!!!!!!!!!!!!

Another chitty heavy leg day!!! I should say chitty squat day cause I was actually strong on everything else...

I don't get how I go from squatting 405x6 for 3 sets one week down to barely getting one set of 5 reps?? then just barely 2 reps after that...wtf?? never experienced such a drop off in strength so suddenly....very frustrating...still beat the crap outta my quads with extensions and leg press but I can't explain this loss in squat strength...ITs weird the back is fine the legs/knees are fine but I get under the bar and its apparent right away that I don't have the power i did just a few short weeks ago...I never knew 3 pounds of body fat could give that much strenght.... FML!!!

macros the same last night and morning B.W. was 191.2 lbs too early in prep to start getting weak bras...still have 8 weeks to go also notice morning "wood" has disappeared and my fats are nearly 100g/day...what gives??

With your fat that high and running a pretty small deficit your test levels should still be decent... have you had morning wood issues and strength loss before at your current bf during a cut?

[Milone79]

had the morning wood issues last year during prep but fats were much lower...almost half....and the strength never really dropped off like this before...last year 3 weeks pre-contest for example I set a deadlift P.R. this year the drop has been sudden and two weeks in a row now I got my ass kicked under teh squat bar....even after a good re-feed sunday night...

[JasonDB]

had the morning wood issues last year during prep but fats were much lower...almost half....and the strength never really dropped off like this before...last year 3 weeks pre-contest for example I set a deadlift P.R. this year the drop has been sudden and two weeks in a row now I got my ass kicked under teh squat bar....even after a good re-feed sunday night...

You could try scaling back volume focusing more on heavy weight and low reps, eat more red meat, cut out your other fat sources so that you get more of your fat from foods with the most positive impact on production and then swap back to higher volume again a few weeks out to train for glycogen storage. I don't want to give advice that might mess up your prep though.

Honestly though 405x5 is still heavier than you were moving last year during contest prep is it not?

[Milone79]

Oh yeah heavier than last year for sure...just really concerned that if my strength drops off this much this far out that I will be doomed to lose the muscle mass I gained in my legs especially tis past year before show time...

I am already eating half pound of extra lean ground beef/day... more than I have ever eaten on a prep before...

by lower volume/heavy weights would u suggest a plan like 6x3 reps or something similar? should I still do the upper/lower 4 day split with the first two days being heavy and the second two days being light/high reps?? I have been following this routine for over two months now and am starting to wonder if it is just time for a whole re-vamp...also nervous about making too many changes this far into a contest prep and only 8 weeks left to go..

[JasonDB]

Oh yeah heavier than last year for sure...just really concerned that if my strength drops off this much this far out that I will be doomed to lose the muscle mass I gained in my legs especially tis past year before show time...

I am already eating half pound of extra lean ground beef/day... more than I have ever eaten on a prep before...

by lower volume/heavy weights would u suggest a plan like 6x3 reps or something similar? should I still do the upper/lower 4 day split with the first two days being heavy and the second two days being light/high reps?? I have been following this routine for over two months now and am starting to wonder if it is just time for a whole re-vamp...also nervous about making too many changes this far into a contest prep and only 8 weeks left to go..

You could make the heavy days ultra heavy like that and still keep your volume on the metabolic/volume days to try to maintain strength. Diet-wise it looks like you are doing all you can. At some point though the human body physically and hormonally just isn't built to get to shreaded body fat percentages so sometimes, something has to give.

Focus more on getting a mental edge before you train if possile. Watch motivational videos, meditate, get mad, slap yourself before heavy sets. Its crunch time, so you have to dig in deeper and find those untapped reserves.

[Milone79]

Will do...I really appreciate your input brother...huge thanks!!!!

[Milone79]

well yesterday was a letdown but today was back to BEAST MODE!!!!
wasn't gonna let yesterday's crappy performance keep me down!!!

Back-Chins-bodyweight 3x15..Yates Rows 265x8, 285x8, 315x8...oh yeah!!!! seated cable one arm rows..100x10,110x10, 120x10 now that more like it!!

Chest- Flat bench 5,3,1...225 x5, 275x3, 315 x 1, then again 315x1...flat dumbbell press 100sx8, 100sx8, 100sx8 drop to 80sx6, drop to 60sx6..incline flyes 80s 3x8..last set drop to 60s x 6, drop to 40s x 6 CHEST IS PUMPED!!!!

Shoulders - seated dumbbell press 80sx8, 90sx8, 90sx8....seated laterals..50sx6, 55sx6, 55sx8 drop to 40sx6, drop to 30sx6

Triceps..incline skull crushers..110x8, 110x8, 125x8!!

Machine preacher curls...150x8, 170x8, 180 x 5 drop to 110 x 5 drop to 80 x 5...then one set of single arm curls with 50 lbs each arm x 8

Pec deck/reverse pec deck flyes 160 lbs x12 each...stretches and home time!!!

was totally bummed out over yesterday but I took Jason's advice and picked myself back up and killed it today...lesson learned..never quit, never give up and never forget that it all starts within the mind!!! thanks Jason for reminding me of that

[The Solution]

FUARK!!!!!!!!!!!!!!!!!!!!!!!

Another chitty heavy leg day!!! I should say chitty squat day cause I was actually strong on everything else...

I don't get how I go from squatting 405x6 for 3 sets one week down to barely getting one set of 5 reps?? then just barely 2 reps after that...wtf?? never experienced such a drop off in strength so suddenly....very frustrating...still beat the crap outta my quads with extensions and leg press but I can't explain this loss in squat strength...ITs weird the back is fine the legs/knees are fine but I get under the bar and its apparent right away that I don't have the power i did just a few short weeks ago...I never knew 3 pounds of body fat could give that much strenght.... FML!!!

macros the same last night and morning B.W. was 191.2 lbs too early in prep to start getting weak bras...still have 8 weeks to go also notice morning "wood" has disappeared and my fats are nearly 100g/day...what gives??

Your mind and mental focus. its just one of those days. we all have them, we cant be experts and excel in the gym every single day. Chalk it up as a bad day and move forward. Fire to the fuel for the next one.

No sweat, beast mode on those squats man. I would love to be squatting that much but then again your 20 pounds heavier than me.

What lead to your best gains in your squat? or what helped you most increasing mass as far as frequency/volume goes?

[Milone79]

Yea I suppose thats all it was...I was bummed out cause for two consecutive Mondays I got my ass kicked under the squat bar....the best thing I did this year was take JasonDb's advice on training using undulating reps ..squatting 3xweek....my strength and leg size shot up like never before....

[Vitek92]

I'm in!

Looking great, good luck with your prep!

[JasonDB]

Yea I suppose thats all it was...I was bummed out cause for two consecutive Mondays I got my ass kicked under the squat bar....the best thing I did this year was take JasonDb's advice on training using undulating reps ..squatting 3xweek....my strength and leg size shot up like never before....

Glad you had a turnaround today! All about mental focus sometimes.

Yeah I knew based upon your previous training style that this advice when I gave it would lead to some new size and busting out of your plateau.

[The Solution]

Yea I suppose thats all it was...I was bummed out cause for two consecutive Mondays I got my ass kicked under the squat bar....the best thing I did this year was take JasonDb's advice on training using undulating reps ..squatting 3xweek....my strength and leg size shot up like never before....

Glad you had a turnaround today! All about mental focus sometimes.

Yeah I knew based upon your previous training style that this advice when I gave it would lead to some new size and busting out of your plateau.

For both of you. What was Milones previous training split (one day a week/bodypart??) and what did the outline for the 3x a week squatting look like? What did he do for other bodyparts like chest/back/shoulders to help keep that strength or gain strength?

Jason or milone what would your overall best program be to add size for a competitive bodybuilder in the offseason? Regadless if a weakpoint but just overall mass? Upper/Lower or some kind of varaition of hitting something 3x a week?

Also how did you adjust volume/frequency to suit these bodyparts and other bodyparts, say if you squat 3x a week i assume volume would be lower due to frequency

interesetd to see your response and write-ups regarding these splits/programs

[pedalift]

logged in for the first time in forever after finding this.

looking good! subbed!

[JasonDB]

For both of you. What was Milones previous training split (one day a week/bodypart??) and what did the outline for the 3x a week squatting look like? What did he do for other bodyparts like chest/back/shoulders to help keep that strength or gain strength?

Jason or milone what would your overall best program be to add size for a competitive bodybuilder in the offseason? Regadless if a weakpoint but just overall mass? Upper/Lower or some kind of varaition of hitting something 3x a week?

Also how did you adjust volume/frequency to suit these bodyparts and other bodyparts, say if you squat 3x a week i assume volume would be lower due to frequency

interesetd to see your response and write-ups regarding these splits/programs

If I recall he had been doing a once a week body part split at the time, and got into a discussion with him regarding mucle protein synthesis uptime and response to training for people in the normal hormone ranges, as well as basic rules of training any sports related movement for performance (be it doing a squat or throwing a baseball or kicking a soccor ball) and advised him, as an advanced drug-free bodybuilder, to switch to a program where he barbell squats 3x a week using undulating reps day 1 5 rep sets, day 2 10 rep sets, day 3 15 rep sets, 2 days off, repeat.

He then went on to add 1 PPS to his squats, break out of his growth stall and start packing meat back on his thighs.

Nico does that sound correct based on your memory? Correct me if I'm wrong as that was last year so I don't recall the specifics of what else I advised.

As to off season/hypertrophy (as we all known contest prep and peaking is a completely different beast and I do not consider myself an expert on it... and while I would absolute never endorse weekly body part splits for a natty for anything close to optimal hypertrophy... I can't rule them out for contest prep as the event gets closer) I would not advise a drug free lifter to break away from 3 day full body, 4-5x a week upper/lower, or 4-5x a week push/pull at any point in their progress. I would tell them to periodize their training or just do mixed phase type trainings possibly with undulating rep setups.

I break the later down a little further here.



This is not to say that one can't build muscle training an a horrific style for their goals (such as low frequency splits as a natty) however they will have to work harder and it will take a little longer to reach their goals. I hate when I point the science and data out on this subject, and use historical examples and someone says, "I gained a lot of muscle doing it that way." or "Know a guy who got really big doing this." is like saying "I made it from Houston to Dallas on a scooter with a top speed of 45 mph." Yes you made it but it would have been faster, easier, less stressful to just drive a car. However for some it is about the journey or doing what they enjoy more than what will get them there the fastest.

[The Solution]

If I recall he had been doing a once a week body part split at the time, and got into a discussion with him regarding mucle protein synthesis uptime and response to training for people in the normal hormone ranges, as well as basic rules of training any sports related movement for performance (be it doing a squat or throwing a baseball or kicking a soccor ball) and advised him, as an advanced drug-free bodybuilder, to switch to a program where he barbell squats 3x a week using undulating reps day 1 5 rep sets, day 2 10 rep sets, day 3 15 rep sets, 2 days off, repeat.

He then went on to add 1 PPS to his squats, break out of his growth stall and start packing meat back on his thighs.

Nico does that sound correct based on your memory? Correct me if I'm wrong as that was last year so I don't recall the specifics of what else I advised.

As to off season/hypertrophy (as we all known contest prep and peaking is a completely different beast and I do not consider myself an expert on it... and while I would absolute never endorse weekly body part splits for a natty for anything close to optimal hypertrophy... I can't rule them out for contest prep as the event gets closer) I would not advise a drug free lifter to break away from 3 day full body, 4-5x a week upper/lower, or 4-5x a week push/pull at any point in their progress. I would tell them to periodize their training or just do mixed phase type trainings possibly with undulating rep setups.

I break the later down a little further here.



This is not to say that one can't build muscle training an a horrific style for their goals (such as low frequency splits as a natty) however they will have to work harder and it will take a little longer to reach their goals. I hate when I point the science and data out on this subject, and use historical examples and someone says, "I gained a lot of muscle doing it that way." or "Know a guy who got really big doing this." is like saying "I made it from Houston to Dallas on a scooter with a top speed of 45 mph." Yes you made it but it would have been faster, easier, less stressful to just drive a car. However for some it is about the journey or doing what they enjoy more than what will get them there the fastest.

The periodization is what i really question you on, maybe we should take this to PM's to discuss a split for my offsesaon? i am always up to try something new or find somethign that would help increase my gains. Something i am always a bad critic at is telling myself how much or what to do. hence why i would ask you after seeing nico's results. Espeically when the goal is to simply grow the next 2-3 years into a middle weight competing at 154 to up to 176 (middleweight) so i have a lot of time to add weight/size to compete..

Maybe shoot me a PM with an outline or something you would consider? Upper/Lower or Push/Pull/Legs around 4x would be ideal...
That is a boatload of info gonna watch video later.

[JasonDB]

The periodization is what i really question you on, maybe we should take this to PM's to discuss a split for my offsesaon? i am always up to try something new or find somethign that would help increase my gains. Something i am always a bad critic at is telling myself how much or what to do. hence why i would ask you after seeing nico's results. Espeically when the goal is to simply grow the next 2-3 years into a middle weight competing at 154 to up to 176 (middleweight) so i have a lot of time to add weight/size to compete..

Maybe shoot me a PM with an outline or something you would consider? Upper/Lower or Push/Pull/Legs around 4x would be ideal...
That is a boatload of info gonna watch video later.

Toss me your number and I can try to give you a buzz one weekend and shoot some ideas by you on this, I get free calls to the US on weekends, and tend to call friends and family back home every weekend.

[Milone79]

Yep, you pretty much got it right Jason..I did Day one 3x6-8 reps....Day two-3x15 reps and Day three 5,3,1....and followed the same rep scheme when training my hammies on those days...

Well physio last night may have been very beneficial as I think I have solved what was causing my sudden drop off in squat strength..it seems that my glutes were not firing and the nerve signals were not making it through my lower back...after doing some tests my physiotherapist figured it out and it all made sense as I was not even getting the usual pump in my glutes from squatting or the resulting DOMS the next day...he did some serious acupuncture in my lower back/upper glute area and got them firing properly again...I even had slight DOMS from the process almost immediately after....went to the gym and did HIIT on the treadmill and came home..

I have another apt. scheduled with physio tonight then heavy deadlifts+ high rep legs tonight.

[MrCarl.]

Still jelous that you have that amazig deal with the physio. Good stuff here and keel killing it!

[The Solution]

Toss me your number and I can try to give you a buzz one weekend and shoot some ideas by you on this, I get free calls to the US on weekends, and tend to call friends and family back home every weekend.

My work schedule is very heavy on weekends (which sucks) a PM or email would probably work best. ill hit you up.

[Milone79]

Got some further acupuncture work done last night at physio to re-activate the glutes/lower back area....

Deadlifts 405x3, 455x5, 495x1, 455x4....not bad but not as good as a few weeks ago....my gym just got a trap bar too so I may have to try that out for my next week deadlifting session ;-)

Front squats 225x12, 225x12, 225x15!!!! new P.R. right there!!!
Single leg extensions 3x15

Seated leg curls 3x15
Adductor/abductor machine 3x15 each and bumped up the weight 5 lbs on each stack this week (255 lbs)
Standing leg curls 3x15

Toe press 3x25
Seated calf raises 3x20

Finished off with 10 mins on the bike, stretching and then home!!!

macros the same last night...190 lbs this morning...tonight upper body high reps!!

[JasonDB]

Front squats still hit glutes very hard... clearly your glutes are firing hard now. (no homo)

[King222]

aaaah finally get my squats up to 225.... come into milone long, front squatting my squat, feelsbadman.jpg


hahahaha jk, good stuff bro

[Milone79]

aaaah finally get my squats up to 225.... come into milone long, front squatting my squat, feelsbadman.jpg


hahahaha jk, good stuff bro

Keep killing it bra !!!

Front squats still hit glutes very hard... clearly your glutes are firing hard now. (no homo)

lol yeah I guess they must be...the concerning thing to me is that at physio yesterdy he tested them again and they were shut off again so I dont know what keep killing the nerve pathway...lower back tightness?? anyways my left pec is very tight again for the 2ns consecutive week from deadlifting..not sure why...I use double overhand grip (sumo style) but its TIGHT!!! stretching it out and using a tennis ball against a wall to work out the knots today...

[The Solution]

225 x 15 on fronts is badass dude. you must have a vicious red line across your shoulders.
Get a shot of your wheelz man, they have to be huge!
What kind of grip you using? and tips on keeping it up?

[Milone79]

thanks bra...have a few pics of the wheels on the first couple pages of this log...yeah it hurts the shoulders sometimes but u just gotta work through that chit...i actually tried the trick of using lifting straps yesterday but didnt really like it so I just went back to what was natural for me..arms crossed over in front...if you find that sweet spot on your front shoulders you should be able to do front squats with no hands..its all about finding the center of gravity..

tonight upper body-high reps...felt really energized all day so was looking forward to a good thrashing in the gym tonight

Back-rope pullovers 3x15..dumbbell rows..free-standing 100s 3x15..lat pulldowns.3x15..worked up to 160 lbs on the stack..rope face pulls 3x15

barbell bench press 3x15..dumbbell flat press 3x15 (85s)..incline flyes 3x15

Shoulders..felt like something different tonight...did reverse hammer strength presses 3x15 superset with seated lateral raises 3x15

Arms- incline dumbbell curls superset with dumbbell kickbacks

Pec deck/reverse pec deck flyes 3x15 each...rope tricep pushdowns/hammer curls 3x15 each

stretched then did 20 mins on the elliptical trainer..

done done and done...tomorrow on the track for some HIIT then Sunday a nice re-feed!! can't wait :-)

[Milone79]

HIIT yesterday evening= 8x100m sprints....some soreness/tightness behind my left knee today again....stupid hamstring attachment I think...its the knee that had ACL reconstruction a few years ago and will probably always give me trouble....gonna do some LISS today either a nice walk or bike ride to losen things up...tonight the magical word is RE_FEED!!! lol I dropped carbs by about 50g last night too...will probably aim for a bout 400g of CHO today and back the protein and fats down....morning BW 189.2 lbs... :-)

[wazzu]

seem that all is progressing well. anything lagging in your opinion?

[junek090]

Your body is not so beautiful.

GL Milone looking joocy bro