Anarchy & Agony - SuffolkPunch's C&P training

[MichaelCJ]

Wtf hes banned???

Yeah. What the fark?!

[ulsak]

lol, sum @ssh0le must have reported him... Suffolk gives always good and solid advice and fights bro science so someone couldn't hold the medicine I guess..

[Retoaded]

Wtf hes banned???

One of the most helpful posters on weight loss....banned...

[dopamine72]

One of the most helpful posters on weight loss....banned...

This is generally the case.

Site is like 1950's Soviet Russia. Only reason I stay is because of the E-Bros I have on here.

[DetMatthews]

lol, sum @ssh0le must have reported him... Suffolk gives always good and solid advice and fights bro science so someone couldn't hold the medicine I guess..

What the hell? Dude was great for the community. Posted great advice 100% of the time.

[Retoaded]

This is generally the case.

Site is like 1950's Soviet Russia. Only reason I stay is because of the E-Bros I have on here.

Me too. Suffolk was one of those though....eventually they'll ban them all then none of us will hang around lol.

[SuffolkPunch]

O hai guise

I am back. I didn't post for a while because I was pis$ed off at how much progress I'd lost due to the week I spent in bed with a virus. Then I got banned for replying to a thread "where do you UK guys buy your supplements" (I posted a link to a UK company selling protein powder) - no warnings, just a ban. Clearly didn't take any notice of the fact I have 17k posts an no previous record - so obiously not a spam account. Pis$ poor moderation but there you have it.

Yesterday's workout:

86.3kg bodyweight. I went down to 82kg with the virus but now recovered all the weight I lost and more just by eating a steady 3k per day

Power clean
3 x 60
3 x 70
3 x 80
3 x 82.5
3 x 85
3 x 82.5

Deadlift dynamic effort: 10 x 3 x 127.5kg -- just right weight for speed

Shrugs: 127.5kg: 20, 18

Poundstone curls (oly bar): 50 reps - could have done more (next time)

[ulsak]

Welcome back bro! Relieved that it wasn't a permaban.
solid workout too!

[MichaelCJ]

Man, that sucks.

Good to see you're back, and back into it, anyway. Sorry I haven't posted in this thread much (to put it mildly), but I just don't tend to, with anyone's journals (even those few folks I've added here). Occasionally though, I'll have a look to see how progress is going.

Pretty good, in your case!


edit: Someone else doing dat dere Poundstone Curl thang. Awesome!

[SuffolkPunch]

Welcome back bro! Relieved that it wasn't a permaban.
solid workout too!

Thanks man

Man, that sucks.

Good to see you're back, and back into it, anyway. Sorry I haven't posted in this thread much (to put it mildly), but I just don't tend to, with anyone's journals (even those few folks I've added here). Occasionally though, I'll have a look to see how progress is going.

Pretty good, in your case!


edit: Someone else doing dat dere Poundstone Curl thang. Awesome!

Yeah, they are good. They seem to produce metabolic fatigue in your entire upper body, obviously mostly arms but shoulders and traps too.

Weight: 86.3kg. Feeling a bit puffy, hopefully just a little bloated. Will continue to bulk for at least a week before the next mini cut.

GPP: 20 circuits in 20 minutes:
- 5 x BW dips
- 5 x BB row @ 60kg

Not very cardiovascular but good metabolic fatigue.

I am sticking to my template which I think works well. New cycle starts tomorrow. Current goal is mostly hypertrophy / base building for strength in the compounds. I am not concerned with peaking - I am a long way from peaked in most lifts so no PRs are likely in the near future.

Diet wise, I am messing with Layne Nortons ideas. Although I stick to IF meal patterns for my main food (large lunch, snacks in the pm, large dinner), I am also throwing 2x30g protein shakes in at times when I am most likely to have an empty stomach (first thing in the am and last thing at night). Dat dere leucine spike promoting protein synthesis. As far as I'm concerned, this costs me nothing in terms of inconvenience so if it has no effect, it doesn't matter.

[Saintsqc]

Great to see you back!! Thought it was a permaban..

You still quite strong despite your virus! That's a good thing

[ulsak]

did I get it right? You eat three times at the eating window? I eat fairly equal amount four times, but I also felt it better to have the two largest when breaking the fast and at the end of the eating window..

[SuffolkPunch]

Great to see you back!! Thought it was a permaban..

You still quite strong despite your virus! That's a good thing

Hi Saintsqc, I'm glad I'm not gone forever too

did I get it right? You eat three times at the eating window? I eat fairly equal amount four times, but I also felt it better to have the two largest when breaking the fast and at the end of the eating window..

With IF, it doesn't really matter how many meals but it's certainly a good idea to have a large meal at the beginning and the end of the window. However, I feel IF is probably suboptimal for straight mass gain goals... hence the shakes at 7am and 10pm (in my case). Shakes are digested pretty fast and will raise leucine enough to promote protein synthesis. Layne has a recent podcast (muscle college 2 IIRC) about it

[SuffolkPunch]

Weight: 86.3 - stabilising here. Perhaps this is my post illness /recovered weight. I am probably almost back to normal strength but with probably a little more fat than before.

Starting a new cycle with volume and higher reps:
Back squat: 4 x 8 x 107.5kg -- had more

Military press: 4 x 8 x 50kg -- tough but not grinding, perhaps not fully recovered here yet.

Ab wheel: standing, full ROM but supported by red powerlifting band: 3 x 10

One hand lateral raise: 2 x 10 x 13kg

[SuffolkPunch]

Weight: 86.3

Bench press: 4 x 8 x 72.5kg -- had more

Pullups: 4 x 8 x +10kg -- had maybe another 2 reps

Incline bench: 4 x 8 x 55kg

Incline DB curl: 2 x 12 x 13kg

Not bad, well pumped.

[ulsak]

I could need band support on those wheels too, but my abs are telling me that I'm doing them with a fairly good ROM.. what's brand on those band, btw?

lol, I'ts pretty much like my own layout next cycle on bench day ( going for dips and hanging pikes tho..)

[SuffolkPunch]

I always do the rollouts until my chest or stomach brushes the floor. I wouldn't be able to do this for 8+ reps without support. The bands were bought from a UK website... but I can't remember which one - they are not branded. Sorry that doesn't help much.

[dopamine72]

Glad to see you back bro. Where do you get your supplements?

[SuffolkPunch]

Glad to see you back bro. Where do you get your supplements?

I'm not falling for that one again

I get my protein powder from whoever is cheapest (Nutrisport 90+ 5kg bucket). Same with creatine mono (any brand, don't care). Same with vitamin D3 (any brand).

I get multivitamins from "my protein dot com" and my high strength omega 3s from a bulk supplement company.


BTW... I am taking a leaf out of your book and leaving reps in the tank. It's much better than hitting failure and failing to progress...

[SuffolkPunch]

Weight 86.8 (bloated)

Deadlift: 3 x 5 x 152.5kg -- had more. Deadlift is clearly back on song now

Power shrug:
5 x 140
5 x 160
5 x 170
5 x 180 -- could have gone to 200kg

Band pullthrough: 4 x 12 x Green (doubled)

20 face pulls with green band...

[ulsak]

I'm not falling for that one again

I get my protein powder from whoever is cheapest (Nutrisport 90+ 5kg bucket). Same with creatine mono (any brand, don't care). Same with vitamin D3 (any brand).

I get multivitamins from "my protein dot com" and my high strength omega 3s from a bulk supplement company.


BTW... I am taking a leaf out of your book and leaving reps in the tank. It's much better than hitting failure and failing to progress...

lol, I doing the same stunt when it comes purchases of supps. I'm happy to be neighbour with one of the cheapeast store in this country ( haven't found better prices yet..)

[dopamine72]

lol^

Nice deads man! Liking the power shrugs too. And yeah, leaving reps in the tank is the way to go on the big movements imo.

[SuffolkPunch]

lol^

Nice deads man! Liking the power shrugs too. And yeah, leaving reps in the tank is the way to go on the big movements imo.

Thanks. It certainly helped today, I was feeling sub par but still got my planned 5x5s because of the built in wriggle room.

Weight: 86.1kg

Back squat: 5 x 5 x 117.5kg -- all fast snappy reps, had more

Military press: 5 x 5 x 55kg -- all fast reps

Ab wheel: standing, red band: 11, 11 -- try for 3x11 next time

Seated behind neck press: 3 x 8 x 42.5kg -- tough

[dopamine72]

Nice job doin 5x5 squats bro. Think I might do that today.

[SuffolkPunch]

^^ Do it!

Weight: 86.1kg, may have to up calories soon

Bench press: 5 x 5 x 82.5 -- more

Barbell row: 5 x 5 x 102.5 -- tight form

Incline bench press: 4 x 8 x 55kg

Chin ups: 4 x 10 x BW -- tough, mainly because of sore abs

[SuffolkPunch]

Weight: 86.4kg

Front squat:
3 x 5 x 90kg
8 x 80kg

Romanian deadlift:
3 x 5 x 125kg
15 x 100kg -- zapped after this, anything I did after this not worth mentioning.

[ulsak]

sick volume anyway. tried a kind of resistance bands on ab wheels. The psychological effect was significant! Much better ROM..

[SuffolkPunch]

^It's good to change things up (yes I did just say that!) The last part of the ROM is where the gold is hidden.

I am in a good mood. High on catecholomines from low carbing. Plus I took 1,3 Dimeth for the first time in months so the affect was acute. Not only did I get a good workout but I solved a (computer) programming problem that has been bugging me for a few days. Viva los fármacos.

Weight: 85.7kg - day 2 low carb

Back squat
5 x 77.5
5 x 90
5 x 102.5
5 x 115
5 x 127.5 -- had couple more in the tank

Military press:
5 x 35
5 x 42.5
5 x 50
5 x 57.5
5 x 65 -- very pleased, had 1 left in tank too

Pull ups:
5 x 2.5
5 x 7.5
5 x 15
5 x 20
5 x 25 -- didn't increase the top set from last time but I 'compressed' the interval to make lead in sets higher

[ulsak]

animal presses and pull ups, bro. Props for using science to enhance brain activity... Can I has that LSD ?

[SuffolkPunch]

Experimenting time:

This is a variation of the rep / recomp cycle I have been doing recently which I think works very well. It's more geared towards cutting for summer (if it ever comes to the UK again) but should still result in lifts going up.

Week 1:
- Low carb diet: 15 - 20% below maintenance
- Start with 5 x 5 (~12% pyramiding up)
- Move on to dynamic effort
- GPP including barbell complexes and bicycle sprints

Week 2:
- Moderately high carb intake: 5% above maintenance
- Start with 4 x 8 (across)
- Move on to 5 x 5 (across)
- Accessories chosen for volume / muscle growth
- No cardio

The rationale here is that I become moderately carb depleted in the first week. In the second week, the depleted state acts as a 'sink' for the carbs so I will be in a net defecit even though I am eating at a surplus. If I am right, the steady carb uptake should cause AmpK signalling to be turned off in the cells and allow muscle building. The net defecit might also allow some fat loss to continue.

The worst that can happen is that it's a basic short bulk/cut cycle. I have no real way of assessing it other than seeing weight drop and strength increase - very blunt tool I know...