Chasing Infinity: Moses' journey to discover the limits of size and strength

[Shazriki]

Just remember the basis of the program: sustainable long term progression. 8 reps on a 5+ day on your first cycle could even be considered starting a little too heavy by some. The quicker you increase the weight the faster you burn out and have to spend time resetting weight.

Food is looking awesome, btw.

Interesting, I didn't think of it like that. I suppose 8 reps isn't outrageous in the grand scheme of things, probably means I chose some good maxes. Thanks man!

Food
program
Progress

On Point.

Thank you sir

Nice session man! 8 reps definitely isn't too much for your first 5s day, I got 12 the other day cause I started a bit lighter. Heart was not peppered.

I wish my gym had hammer strength machines, I love the look of the chest press and rowing one. Prime for concentrating on the MMC.

Haha dat dere cardio. I know this feel.

Yea the row is really good, I think I'll use it for a while just to mix it up! Cables would be good too if you don't have an iso row around!

[Shazriki]

7 December 2012

5's weeks concluded with a good bit of beltless squatting. Unfortunately I was pushed for time and couldn't get my supplementary bench work in, but I got the full squat session in so I can't really complain. Looking forward to moving into 3's week and some slightly heavier stuff.

Been quite busy lately hence the intermittent updates, have to polish off one big assessment then move straight into my last non-exam coursework of the semester. Over christmas = 3 weeks of hardcore revision. I would be lying if I said that I wasn't loving the pressure on some level. Keeps you on your toes

Training - 5/3/1 Squats 5's

Barbell Squat:

203.5 lb x 5 reps
236.5 lb x 5 reps
269.5 lb x 8 reps

Romanian Deadlift:

220 lb x 10 reps
220 lb x 10 reps
220 lb x 10 reps

Seated Leg Curl:

165 lb x 8 reps
165 lb x 4 reps
165 lb x 4 reps
165 lb x 4 reps
165 lb x 4 reps
Myo-reps

Calf Press On The Leg Press Machine:

330 lb x 10 reps
330 lb x 10 reps
330 lb x 10 reps

Hanging Straight Leg Raise:

9 reps
10 reps
9 reps
Feet raised level with head

[Dexter3000]

Sup Moses!? I'm still lurking in the background although I don't have time to read everything.. Anyway, looks like you're doing great man. I just read about the rows.. perhaps I completely missed it but have you tried t-bar rows? Man I love them, if I had to pick 1 exercise I could do for the rest of my life it would be on my short list for sure. Great MMC too imo, although that is a personal thing I guess.

Have good weekend brohimbe!

[jpfaherty]

LOL!

Great stuff in here Moses. Keep killing that school work. Your log and the gym will always be there, make school your #1 priority. [/dadrant]

[NaturalPursuit]

gotta love beltless squatting!!!

[brendbro]

very much agree regarding the pressure for schoolwork. keeping the right mentality and not letting it overwhelm you really helps when there's a lot of pressure to get things done. i definitely feel i've always worked better that way and always feel better at the outcome

and sorry about not getting back to you sooner regarding stomach vacuums. i honestly would have no idea on a rep/set scheme, i just know their function

[hcoyle545]

gotta love beltless squatting!!!

I've never used a belt. I'll likely buy one when I can squat 4 plates.

Good job Moses, mirin that volume. Calf press on the leg press is my fav calf exercise by a shanty mile.

[snrygo]

very much agree regarding the pressure for schoolwork. keeping the right mentality and not letting it overwhelm you really helps when there's a lot of pressure to get things done. i definitely feel i've always worked better that way and always feel better at the outcome

and sorry about not getting back to you sooner regarding stomach vacuums. i honestly would have no idea on a rep/set scheme, i just know their function

vacuums are done as an activation movememtn. i do them (and iknow arnie reccomended them for this as well) every morning for a few 1 minute sets.

[vitornoob]

keep going, Mos...wanna see the review of the 5/3/1, probably jumping into it in a few days


btw, keep pushing at the Uni, I am done now haha, good luck!

[Shazriki]

Whoa whoa I have been out of the loop, getting back to everyone now!

Sup Moses!? I'm still lurking in the background although I don't have time to read everything.. Anyway, looks like you're doing great man. I just read about the rows.. perhaps I completely missed it but have you tried t-bar rows? Man I love them, if I had to pick 1 exercise I could do for the rest of my life it would be on my short list for sure. Great MMC too imo, although that is a personal thing I guess.

Have good weekend brohimbe!

Hey Dex - no worries I'm pretty much the same with the lurking these days, aside from the odd update or two. I've done t-bars before and I agree they were great but they aren't always convenient in my current gym and given that I've never used an iso-row machine before, I thought what the hell.

LOL!

Great stuff in here Moses. Keep killing that school work. Your log and the gym will always be there, make school your #1 priority. [/dadrant]

Thanks JP, school is the #1 priority, but I'm so damn laid back that even the #1 priority becomes secondary, funny how that works haha!

gotta love beltless squatting!!!

Ahh yeah

very much agree regarding the pressure for schoolwork. keeping the right mentality and not letting it overwhelm you really helps when there's a lot of pressure to get things done. i definitely feel i've always worked better that way and always feel better at the outcome

and sorry about not getting back to you sooner regarding stomach vacuums. i honestly would have no idea on a rep/set scheme, i just know their function

Any time I feel myself reaching breaking point due to coursework pressure I just remind myself that I share an intrinsic quality with anyone who has made it as far in this course as I have: the ability to always make the deadline at a certain minimum standard that is usually pretty good. And when that clicks, I can relax. Even if it means staying up for 48 hours to do it, it gets done!

Haha no worries re stomach vacs.

I've never used a belt. I'll likely buy one when I can squat 4 plates.

Good job Moses, mirin that volume. Calf press on the leg press is my fav calf exercise by a shanty mile.

I used to think like this, but now I see it as an almost indispensable tool when going into the heavy stuff. It just gives you that confident edge that you otherwise might not have.

Thanks dude, yea calf press is great, really focus on the contraction. Only downside is because my calves are getting smashed constantly I never get the DOMS I used to

vacuums are done as an activation movememtn. i do them (and iknow arnie reccomended them for this as well) every morning for a few 1 minute sets.

Intredasing, I will investigate further

keep going, Mos...wanna see the review of the 5/3/1, probably jumping into it in a few days


btw, keep pushing at the Uni, I am done now haha, good luck!

Thanks Vitor, I'm not sure I'm ready to formally review the program yet given that I haven't completed a full cycle. I can say that I'm enjoying the volume and the feeling of working up to one big make or break set. But I won't be able to comment beyond that until I've had one or two months of progress under my belt.

Gratz on finishing uni, time for you to chill!

[Shazriki]

9 and 10 December 2012

So another busy weekend in the books. Saturday I was finishing up a piece of coursework/slacking, yesterday I was lifting/slacking/coursework and also my dad was in town so I was hanging out with him for the afternoon/evening. Went to see Argo which is an awesome film if anyone was wondering, covers the CIA exfiltration of some US diplomats who were stranded in Tehran during the exile of the Shah back in 1980.

Today I met the dad for breakfast and slayed a huge full english, then sent him on his way as I went up to campus to get my deadlift 3's session in. I was actually really worried that I was going to have to do some explaining when my breakfast exited every possible orifice while doing heavy deads. Luckily that didn't happen, I left myself just enough time to digest and it was actually a really good session.

It's going to be another busy ass week (last week of term before xmas break) so expect intermittent updating, lack of food porn, and super-lurk mode

Training - OHP 3's

Standing Barbell Shoulder Press (OHP):

99 lb x 3 reps
110 lb x 3 reps
126.5 lb x 5 reps

Barbell Bench Press:

110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps

One-Arm Dumbbell Row:

110 lb x 9 reps
110 lb x 9 reps
110 lb x 8 reps
110 lb x 8 reps
110 lb x 8 reps
110 lb x 8 reps
Three sets each side

Incline Dumbbell Flyes:

22 lb x 17 reps

Close-Grip Front Lat Pulldown:

191.4 lb x 10 reps
191.4 lb x 4 reps
191.4 lb x 4 reps
191.4 lb x 4 reps

Triceps Pushdown:

77 lb x 9 reps
77 lb x 8 reps
77 lb x 7 reps

Training - Deads 3's

Sumo Deadlift:

297 lb x 3 reps
341 lb x 3 reps
385 lb x 7 reps

Leg Press:

242 lb x 10 reps
242 lb x 10 reps
242 lb x 10 reps

Leg Extensions:

203.5 lb x 12 reps
203.5 lb x 5 reps
203.5 lb x 5 reps
203.5 lb x 5 reps
Myo-reps

Barbell Bench Press:

110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps

Calf Press On The Leg Press Machine:

335.5 lb x 9 reps
335.5 lb x 9 reps
335.5 lb x 9 reps

Cable Twist:

52.3 lb x 13 reps
52.3 lb x 13 reps
52.3 lb x 13 reps
52.3 lb x 13 reps
52.3 lb x 13 reps
52.3 lb x 13 reps
Three sets each side

Food

Ate this ~1.5 hours before lifting today:

Full English

[Ccm644]

Nice breakfast!
Sounds like a nice weekend with your dad
Kill this week, then you can have a nice Christmas break

[The Solution]

Finish up strong in school mate.
How did that feel on your stomach while training? I know anything higher in fat just sits in my stomach
Also still Ifing? or just a day off the normal schedule with an early breakfast?

[dchan8]

A full English would set me back 3 or more hours before lifting O_O
Then again, I like training fasted so maybe my opinion's skewed. You should've eaten the meal the night before lifting, PR's would likely show up everywhere

[hamiltronj]

Loads of volume in that workout mate! Finish out this term strong brother.

[bigryan03]

Saw that pic on facebook and honestly I have no idea how you executed a workout with that pre. I would be running to the toilet like a madmass LOL.
I miss this much volume Keep killing it dude, you're doing great and the results are evident on the page and more importantly in your physique.

[Shazriki]

Nice breakfast!
Sounds like a nice weekend with your dad
Kill this week, then you can have a nice Christmas break

Cheers mate, I'm on the case

Finish up strong in school mate.
How did that feel on your stomach while training? I know anything higher in fat just sits in my stomach
Also still Ifing? or just a day off the normal schedule with an early breakfast?

Will do Chef. This breakfast DID sit in my stomach but I waiting a good 1.5'ish hours before hitting the weights so after some water and letting it settle it wasn't so bad. I definitely did feel like I was on the "edge" of comfortable while starting deadlifts though.

No IF'ing anymore, and yea pretty much. I always eat breakfast these days but usually it's something pretty small like a sandwich, a small stir fry - the same goes for my preworkout meals. But as the big guy was in town and wanted a full english before leaving the country, I had to oblige

A full English would set me back 3 or more hours before lifting O_O
Then again, I like training fasted so maybe my opinion's skewed. You should've eaten the meal the night before lifting, PR's would likely show up everywhere

When I finished it I FELT like I was going to be set back 3 hours :s

I ate well the night before too, hence why I was ready for deads even though I was unsettled by the huge breakfast

Loads of volume in that workout mate! Finish out this term strong brother.

Thanks Jamie! I should clarify that whenever I list exercises with 6 "sets" but then note at the bottom "three sets each side" that's because its an iso-lateral movement, so when you take that into consideration I don't think it's THAT much volume

Saw that pic on facebook and honestly I have no idea how you executed a workout with that pre. I would be running to the toilet like a madmass LOL.
I miss this much volume Keep killing it dude, you're doing great and the results are evident on the page and more importantly in your physique.

I was worried too, but when I got started it all went better than expected.

Just to be safe, I took the platform farthest away from the entrance so I could fart when necessary... srs.

As above the volume isn't SUPER high, it's mainly down to the way I write down my workouts. And thanks a lot Ryan, means a lot. The physique changes are coming extremely slow (if at all) to my perception, but the strength is there and its rising, so I can't complain.

[bigryan03]

I was worried too, but when I got started it all went better than expected.

Just to be safe, I took the platform farthest away from the entrance so I could fart when necessary... srs.

As above the volume isn't SUPER high, it's mainly down to the way I write down my workouts. And thanks a lot Ryan, means a lot. The physique changes are coming extremely slow (if at all) to my perception, but the strength is there and its rising, so I can't complain.

HAHAHA I know that feel. When you're in the weight section and you fart...it's just not fair on the others lol.

Something to remember is that you see yourself every day. I didn't think I had grown much at all this past offseason by looking at myself in the mirror, but then you look back on pics and comparing the same bodyweight to a previous time and then you see the differences.

[NaturalPursuit]

whats all this talk of farting? ....




1 arm db rows same weight as bench?...notsureifserious...

goodluck with all the busy work bro!!!

[Shazriki]

HAHAHA I know that feel. When you're in the weight section and you fart...it's just not fair on the others lol.

Something to remember is that you see yourself every day. I didn't think I had grown much at all this past offseason by looking at myself in the mirror, but then you look back on pics and comparing the same bodyweight to a previous time and then you see the differences.

I feel bad, but sometimes you gotta do what you gotta do... or it just comes out anyway lol.

Yea the seeing yourself every day thing is important. Even though I've gained what I think is a lot of weight, I'm still the leanest I've been at this bodyweight, and the gains come slowly for me so I really shouldn't expect much until ~1 year has passed. Just gotta focus on the numbers on the bar.

whats all this talk of farting? ....

1 arm db rows same weight as bench?...notsureifserious...

goodluck with all the busy work bro!!!

Haha, gastrointestinal gym issues ftw!

Oh yea dude, my back is miles ahead of my chest lol. Also this is 50%1RM bench work to add extra volume, not exactly limit strength stuff.

Thanks Alex, was a tough period but I got through!

[Shazriki]

13 and 14 December 2012

So the past couple of days were pretty hectic as I mopped up a couple of big deadlines while fitting in my usual training and trying to make time for friends before we all split up for christmas break. This semester has been tough between applying for jobs, balancing working on projects with keeping up with lectures, and of course trying to maintain some semblance of a social life. All in all it's gone fairly well, I'm more or less happy with everything I've submitted, I've managed to keep training without being neurotic about hitting my macros while gaining strength, had fun with friends, and of course, learned a hell of a lot. And amidst all this I've managed to get into the final round of interviewing for a company in the US - so assuming everything keeps going in this direction I have every reason to expect that 2013 is going to start strong.

Training has been going well. Going by the numbers I should be hitting on my 3+ sets for both bench and squats, it seems that I have set my totals in the right range, since I was able to hit 6 and 7 reps on my 3+ for bench and squat, respectively. All my accessory work is going well too, progress has felt strong on anything but most importantly I don't feel like I'm hitting a wall or stagnating. For most of my accessory lifts I've switched back to a simple double progression (reps then weight) from the weekly undulating progression that I used in PHAT.

All that said, I do feel like another week and a deload will be in order, which is perfect because I'm going into my 5/3/1+ week starting today.

Tomorrow I'm heading back home to Spain for christmas, which I'm looking forward to. 3 weeks of family time and plenty of studying ahead of me, but with the big advantage that since I'm not travelling this christmas I'll have access to a gym for the duration of the holiday which these days is obviously a big deal to me. One part I've always disliked about extended holidays without the ability to train is the feeling of getting soft and having to resort to bodyweight workouts

Thanks for following everyone, I should hopefully be posting workout updates more consistently now!

Training - Bench 3's

Barbell Bench Press:

137.5 lb x 3 reps
159.5 lb x 3 reps
176 lb x 6 reps
110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps

Isolateral Plate Loaded Row:

93.5 lb x 10 reps
93.5 lb x 10 reps
93.5 lb x 9 reps

Seated Dumbbell Shoulder Press:

66 lb x 9 reps
66 lb x 9 reps
66 lb x 8 reps

Face Pull:

74.3 lb x 10 reps
74.3 lb x 9 reps
74.3 lb x 10 reps

Barbell Curl:

82.5 lb x 8 reps
82.5 lb x 8 reps
82.5 lb x 8 reps

Training - Squats 3's

Barbell Squat:

220 lb x 3 reps
253 lb x 3 reps
286 lb x 7 reps

Barbell Bench Press:

110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps

Romanian Deadlift:

231 lb x 10 reps
231 lb x 10 reps
231 lb x 10 reps

Seated Leg Curl:

165 lb x 12 reps Rep PR
165 lb x 4 reps
165 lb x 4 reps
165 lb x 4 reps
Myo-reps

Calf Press On The Leg Press Machine:

335.5 lb x 10 reps
335.5 lb x 10 reps
335.5 lb x 10 reps

Hanging Straight Leg Raise:

10 reps
10 reps
10 reps
Legs raised level with head

Food

Pizzas





Junk bowl with nesquik, hazelnut krave, nutter butter, mini choc chip cookies, yogurt raisins, sweet/salty nut mix, strawberries and blueberries



Sandwiches




Strong lack of food title creativity, come at me

[jpfaherty]

Awesome update Moses! Good job living life with BALANCE. You're doing it right my man.

[bigryan03]

Very cool update/info there Moses. I also liked double progression for my accessories and it worked great for me. Enjoy the next 3 weeks with the fam and study hard bro! It pays off big time, as you know

Weights are looking great on the bar too. Definitely applying some smart principles all round

[Shazriki]

Awesome update Moses! Good job living life with BALANCE. You're doing it right my man.

Thanks JP, it's a continuous learning process this whole balance thing. One day at a time

Very cool update/info there Moses. I also liked double progression for my accessories and it worked great for me. Enjoy the next 3 weeks with the fam and study hard bro! It pays off big time, as you know

Weights are looking great on the bar too. Definitely applying some smart principles all round

Thanks Ry, and yea the double progression is nice just because it has a very simple built-in autoreg so you can decided whether to go for 1 or 2 reps or even 3 if you're pissing vinegar

Speaking of weights looking great on the bar, your weights

[Shazriki]

16 and 18 December

Once again, late update my bad, but I WAS travelling home

So the past couple of days: sunday I hit a great 1's OHP day and managed to bang out 6 reps @ 132 (which is a "metric" plate per side) which felt excellent as it leaves me with plenty of steam going into the next cycle of OHP. Accessory work felt great too, in particular the new inclusion of the HS iso-row machine has really been smashing my lats. Mom said I look wider around my chest/torso so that's good news, considering all my fat has gone to my ass and lower belly, I wouldn't be looking any wider because of THAT at least

I skipped my usual dead session on monday and moved it to yesterday because I was travelling home. Session was again, EXCELLENT and managed to smash a new PR in deads, 408.1 or 185.5kg x 6 which I got a vid of. The rest of the session was a bit funky as I had to sort of experiment with different weights on the various machines since they have slightly different leverages than the ones in the UK. No biggie though, if I can just focus on the four main lifts over the next 3 weeks and sort of maintain the accessory stuff, I'll be happy.

Finally, in the interest of peace of mind and because it IS the holiday season, I won't be counting calories and instead will just eat 3 square meals a day with the focus on whole foods (bread, stir fries, meat, oats, fruit etc.). Reason being, my family eats together every night and last christmas I got way too neurotic with my diet ahead of prep which I want to avoid this year. I'm pretty good at going by feel (except when visiting the US mainland where OMG THERE'S SO MUCH FOOD).

Even if I'm not nailing my protein intake, or getting x fats and y carbs, ultimately I've been in surplus for long enough that 3 weeks of maintenance-ish eating won't do anything, as my deadlift workout below should demonstrate.

Training - OHP 1's

Standing Barbell Shoulder Press (OHP):

104.5 lb x 5 reps
115.5 lb x 3 reps
132 lb x 6 reps PR

Barbell Bench Press:

110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps

One-Arm Dumbbell Row:

110 lb x 9 reps Rep PR
110 lb x 9 reps
110 lb x 9 reps
110 lb x 9 reps
110 lb x 9 reps
110 lb x 9 reps
Three sets each side

Incline Dumbbell Flyes:

26.4 lb x 14 reps

Close-Grip Front Lat Pulldown:

191.4 lb x 11 reps
191.4 lb x 4 reps
Myo-reps

Triceps Pushdown:
77 lb x 9 reps
77 lb x 9 reps
77 lb x 9 reps

Training - Deadlifts 1's

Sumo Deadlift:

320.1 lb x 5 reps
364.1 lb x 3 reps
408.1 lb x 6 reps PR



Leg Press:

264 lb x 10 reps
286 lb x 10 reps
286 lb x 10 reps

Barbell Bench Press:

110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps
110 lb x 10 reps

Leg Extensions:

143 lb x 12 reps
143 lb x 5 reps
143 lb x 5 reps
143 lb x 5 reps
143 lb x 5 reps
Myo-reps
*dropped weight because this machine feels heavier than the one in the UK*

Calf Press On The Leg Press Machine:

286 lb x 10 reps
286 lb x 10 reps
286 lb x 10 reps

Cable Twist:

55 lb x 8 reps
55 lb x 8 reps
55 lb x 8 reps
55 lb x 8 reps
55 lb x 8 reps
55 lb x 8 reps
Three sets side

Food

Paella

[The Solution]

Welcome Home!

[Ccm644]

Well done on your PR's

Have a great time with the family

Let me get this right, your from the USA but studying in Bath.....

BRB... writing my shopping list for you to bring back haha

[snrygo]

paella ^.^

[NaturalPursuit]

Hell of a session! SICKENING pr man!

[FrmrHoss]

If you keep posting these types of DL PRs, I'm going to have to stop coming in here. Thank god you can't bench