Andrew_s trolled a man in Reno just to watch him lulz

[Andrew_S]

Nice bench. How are you liking RPT so far?

Thanks. I like it better than ramping so far. I always felt like the warm up sets on madcow drained me. I don't have good multi-set stamina. Obviously don't like straight sets for the same reason...on the main (heavy) sets at least.

[Andrew_S]

W4D2

Squats
Bar,135,185,225,275
300 x 4
245 x 8
225 x 5

Deads
130,220,290,340,390
430 x 3

BSS
Leg extension
Leg curl



Pretty solid day. I haven't hit deads in a month so I'm OK with that set after squats. Form was off, but I'm out of practice. Stopped at 4 on squats since form wasn't what I wanted on that rep. I'll bump weight until I find my 3 rep weight and then work on turning that into 5 before bumping again.


Bonus footage for the haters. Much love.

[vitornoob]

I see what you did there!!!!

[Andrew_S]

I see what you did there!!!!

Ahhh, yes. I should post it in the nutmisc video thread and make sure my leg extension form on my almost falling apart bench is OK.

[psychodiver9]

Lol at leg extensions

[snrygo]

title should have been haters gonna squat

[Andrew_S]

Shoulder/Back hyper day

Nothing exciting enough to bother logging, but a decent workout. I've just been following the basic template for the first month and will be nailing things down based on weakness and needs starting next week. Heavy days are fine, but hyper days need some work. Body weight seems to be down a little bit and energy isn't bad right now. Program is running beautifully. It's just what I need right now. It's pretty much 2 heavy days and 3 lighter, but I plan on hitting squats harder and turning that day into something more moderate. 3 sets of 8 rather than just speed work hit the spot last time.

Worst calf DOMS ever after doing some conditioning/cardio stuff the other day. Rough walking, hope I'm good for legs tomorrow!

[Andrew_S]

Just a quick little workout while I had a chance. I'll hit up the small stuff tonight.

W4D4


Squat
225 x 17, 5

RDL
225 x 10 x 3 sets



Belt was too tight, couldn't breathe. Should have gone without it and hit 20. That's it for now.

[joelash302]

Ugh, I hate you. I was going to do 185x20 for deload next week.

[Andrew_S]

Ugh, I hate you. I was going to do 185x20 for deload next week.

Better step it up. 205x15-20

[Andrew_S]

W4D5

DB Bench
80 x 8 x 2 sets
70 x 10

Incline DB Bench
55 x 8,7,7

Dips
DB Flyes
Hammer Curls
Tricep Pushdowns

1 Hour cardio/conditioning

Gym workout so no video. I'll weigh myself tomorrow and maybe do a little carb up depending how I feel, but I'm getting back in the groove and being consistent. Actually got a compliment that it looks like I have more muscle on me so I'll take it.

[psychodiver9]

Heck yeah man. Always nice to have someone notice your hard work.

[joelash302]

Better step it up. 205x15-20

We'll see. I felt my hammie strain on my last rep on Friday so I dunno wtf is going to happen. If I sleep well tonight I'll see about it.

I told the wifee about the plan to do an x20 on a deload week and got "you're retarded" as an immediate response. I like that 3 months ago she could single 55 and now she has a 105 max, did 5x5 @70 2 weeks ago and on Friday did a 60x20 set, so now I get grief for ideas like this haha.

[Andrew_S]

^^^Awesome about her progress. I like how you're just not deloading now, heh...good call. Otherwise I'm squatting 330 for reps before you.

[Andrew_S]

W5D1
Bench
250 x 2

Paused Bench
225 x 2 x 5 sets
205 x 3 x 2 sets

BB Rows
240 x 5 x 3 sets

Seated OH Press
135 x 5,4,3

Chins +25lbs
-superset-
Dips

Chest Supported Rows

Curls
-superset-
Incline Skullcrushers



I see that just banging my head against 250 isn't going to make magic. If brute force and hatred of iron isn't going to work, I'm going to start hitting up paused bench and get some pop off the chest that I need. Not very tight when the bar gets low.

I'm not sure if I saw Jason doing rows this way, but I took my hybrid deadlift stance and rowed like that...felt pretty joocy. May have to stick with them. Good stretch and solid base of support. If it was J, thanks for the idea.

Workout was so long...like 1.5+ hours. I don't know what was going on. A day lifting is still better than a day sitting on my ass, so who gives a crap. Squats tomorrow morning...hope I'm ready to wreck some ****.

[snrygo]

I know that feel wrt longer WOs. Most days, I'm 1.5 hrs + foam rolling/ dynamic stretching.

All part of a solid dau's work (yours included)

[Andrew_S]

I know that feel wrt longer WOs. Most days, I'm 1.5 hrs + foam rolling/ dynamic stretching.

All part of a solid dau's work (yours included)

Yeah, it's all good. Hyper days go by very quick...1 minute rest between everything, so it's not bad.

[snrygo]

Yeah, it's all good. Hyper days go by very quick...1 minute rest between everything, so it's not bad.

Is that how long you should be testing if hypertrophy is the main goal?

I remember something about this in PPST

[Andrew_S]

Is that how long you should be testing if hypertrophy is the main goal?

I remember something about this in PPST

30-45-60 seconds if a person buys into the whole acute increase in growth hormone release playing a large role (as far as to what degree, not that it doesn't up it), as well as a natural side effect of increasing time under tension and everything related to more work over a shorter period of time.

[psychodiver9]

I just started Tryin paused bench. Loved it

[Andrew_S]

I just started Tryin paused bench. Loved it

Yeah, very humbling. If I can work paused bench up to where my touch and go is some progress should be made.

[joelash302]

Projected DL max is now 512. Going to try my PR next week of 1's I think, which is going to be May 14th week (this week 5's, next week 3's, 1 week off, then the 1's). That is, if my back relaxes. Pretty sure I gave myself a 1st degree burn from having the hot pad on my back all last night.

[Andrew_S]

Projected DL max is now 512. Going to try my PR next week of 1's I think, which is going to be May 14th week (this week 5's, next week 3's, 1 week off, then the 1's). That is, if my back relaxes. Pretty sure I gave myself a 1st degree burn from having the hot pad on my back all last night.

Hope you nail that deadlift, the projected max is sick. I've never been able to judge my lifts...very weak correlation from reps to max attempts. And my lower back feels unrecovered every session. I need to get squatting in a few and want to really kick ass, but that has me worried and my lats and whole right side is still sore as can be. Ah well, must block it out! Can't have two crap workouts in a row!

[Andrew_S]

So much for the above! D'oh! Can I start bulking, pleeeeeeease?

W5D2

Squats
310 x 2
275 x 2
285 x 2
295 x 2
305 x 2
315 x 1

DB SLDL
3 sets, 30 second rest



That's all I have today. Making an executive decision. I blew the warm up to the main set and just tried to get some work in. Knee is actually bothering me...been bulletproof as of late, so I'm going to end it right here.
Weight is bouncing between 197-199, but the cheap little BIA device I have shows body fat down a bit. Sure miss the feeling of being stuffed, bloated, and imbued with strength. :nohomo:

[JasonDB]

Andrew you have my blessing to start that bulk. Pizza time!

[psychodiver9]

I know that feel. Miss beast mode in gym. Gotta get unfat so I can bulk again

[Andrew_S]

Andrew you have my blessing to start that bulk. Pizza time!

Fuuuuuuuuuuu. Can't wait. Tempted to cut back more, take the weakness head on just to get it over with, and then eat like a champ once again. Just have to drop some bulking blubber, and not a single fuk was given to ab status.

[snrygo]

UA crew mode, engage?

[JasonDB]

I know that feel. Miss beast mode in gym. Gotta get unfat so I can bulk again

Everyone says I look leaner every week at the gym, so I need to up my calories clearly, as this means I have room to work with... another 100+g of carbs a day inc. No idea what I even weight until I pop my new battery in the scale tomorrow morning.

[Andrew_S]

I know that feel. Miss beast mode in gym. Gotta get unfat so I can bulk again

Yep! I'll push through all this BS...just don't want the knee to become an issue after being so pain free for a while now. Probably the increased conditioning I've been doing...too much jumping.