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  1. #601
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    Originally Posted by AdamWW View Post
    You know it

    If anything, when I make gains on accessories while also making primary movement gains, I take it as a sign of better recovery just as much as better strength and form on the primaries.

    I think usually by the end of the workouts, my lesser movements lag behind because i'm just too gassed to execute with proper intensity. Now that I'm gaining weight, the energy persists through the whole workout... pretty great!
    This the most positive thing I have heard on this Monday and very happy to hear my friend
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  2. #602
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    Originally Posted by boo99 View Post
    This the most positive thing I have heard on this Monday and very happy to hear my friend
    +1
    So good to finally see you making such consistent, solid progress. Training in an underfed state vs a surplus is an ENTIRELY different feeling, even in terms of my cognitive state for the rest of the day. Training in a prolonged deficit always made me feel sick, discouraged, and mentally dumbed down for the entire the rest of the day. I find training in a caloric surplus, however, extremely empowering and energizing.
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  3. #603
    team ketchup AdamWW's Avatar
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    Originally Posted by boo99 View Post
    This the most positive thing I have heard on this Monday and very happy to hear my friend
    Thanks brotha. My Mondays used to feel horrible... now... they're just another day to succeed

    Originally Posted by Strawng View Post
    +1
    So good to finally see you making such consistent, solid progress. Training in an underfed state vs a surplus is an ENTIRELY different feeling, even in terms of my cognitive state for the rest of the day. Training in a prolonged deficit always made me feel sick, discouraged, and mentally dumbed down for the entire the rest of the day. I find training in a caloric surplus, however, extremely empowering and energizing.
    I'll add to this, i feel consistently 'happy' now about training, progress, etc. A difficult emotion to describe (perhaps 'happy' isn't the right word), but when I continuously experience these improvements, my outlook for the future look completely different. I'm eager for each session, confident before going in (because I have zero doubt I will improve), and the rest of my day feels that much more positive. When I was 'running on empty', i never felt I had enough gas in the tank to make it through the whole 60+ minutes. Now, in contrast, I'm energized, strong, and stable to the end. Hell, sometimes after all my sets are done I have so much left over energy I want to keep going and have to consciously hold back. THAT feels different for sure.

    Also... my sleep... I feel like I'm finally really sleeping for the first time in years. I've found proper rest more effective than almost ANYTHING else.
    Last edited by AdamWW; 10-01-2019 at 09:14 AM.
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  4. #604
    team ketchup AdamWW's Avatar
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    Interesting leg workout today.

    My core felt very very solid, but my quads were still quite fatigued from my last session.

    I ended up doing 3 sets of 5 with 175 on squats, then dropping to 165lb and it felt SUPER light... a weird point where I could manage like 8 reps with 165, but only 5 with 175.

    Total volume still went up though so i'm really happy about that.

    Overall, it was kind of a level-setting workout... focused a bit on form over most everything else and kept the weights the same. Not a deload obviously, but it felt really good.

    Also now thinking of swapping out leg presses for hack squats... starting to like them a lot!!
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  5. #605
    team ketchup AdamWW's Avatar
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    Low body this morning, got the squats back up to 175 which is good. Form and speed were great.

    Also added some reps on Romanians and switched from Leg Press to the pendulum hack squat.



    Squats

    5x5 with 175

    Romanian DL (+1 rep per set)

    3x9 with 145

    Hack Squat (+20lb)

    3x8 with 70

    Lying Leg Curl (+2 reps on last set)

    3x10 with 70

    Seated Calf

    90x15
    90x14
    90x13

    Abs

    3 sets of 15


    New high weigh-in this morning, too... steadily gaining on the scale. Definitely some fat gain, but meh. Food is fun right now

    Also... from Oct 11 - October 15 i'll be on vacation in Mexico... so... this will be the first day in... maybe 5 years i've had over 4 days straight from lifting.

    Gunna be weird!
    Last edited by AdamWW; 10-08-2019 at 10:16 AM.
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  6. #606
    Registered Lifter boo99's Avatar
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    Originally Posted by AdamWW View Post

    New high weigh-in this morning, too... steadily gaining on the scale. Definitely some fat gain, but meh. Food is fun right now

    Also... from Oct 11 - October 15 i'll be on vacation in Mexico... so... this will be the first day in... maybe 5 years i've had over 4 days straight from lifting.
    Nice to hear this! Food porn is fun lol


    Had a question on your opinion of lying leg curls vs. seated leg curls

    I saw Shawn (Rhoden) doing seated at Golds and asked about him about that; he seemed to think it was better isolation but was curious if you have done them and what you thought?


    Will you still be posting to the Nutty Main cuando tu estas en Mexico?
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  7. #607
    team ketchup AdamWW's Avatar
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    Originally Posted by boo99 View Post
    Nice to hear this! Food porn is fun lol


    Had a question on your opinion of lying leg curls vs. seated leg curls

    I saw Shawn (Rhoden) doing seated at Golds and asked about him about that; he seemed to think it was better isolation but was curious if you have done them and what you thought?


    Will you still be posting to the Nutty Main cuando tu estas en Mexico?
    So I was big into the seated curls for a long time, but I noticed that when I did those, although I got a better contraction at the end of the motion, I never felt the stretch reflex like I do with lying curls when they fully extend. I actually only just switched back to the lying version and, now, although the weight dropped on them, I feel a huge benefit in the full stretch and then holding peek contraction for 1-2 seconds. I think for a long time, I just didn't like doing them because the position felt awkward, so I was doing them seated.

    I'll probably cycle them back and forth maybe on a monthly basis... to me the ham curls are just a nice bit of easy added volume at the end of the session, so I'm fine with improvising a little.

    But yeah, seated is way more comfortable, lying just feels more stressful on the lengthening of the hamstring.

    Not sure if i'll be posting! I have an awesome room in a really cool waterfront place with a bunch of friends (it's my best friends wedding trip), so it'll have wi-fi, etc... i'll definitely be trying to take food pron picks... i can't wait to try all the local grub. It's actually a smaller town called Sayulita which is about 30mi northwest of puerto vallarta.

    Super pumped for it! I'll probably come back looking like a bloated mess and crush PRs =o)
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  8. #608
    Registered Lifter boo99's Avatar
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    ^^^
    Good insight on lying vs seated, thank you

    That lying one gives me back stress at weight that's needed unless someone is pushing down on my butt (no homo) so I usually stay on that seated one

    Sounds like a great trip on the waterfront, friends and food porn!

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  9. #609
    team ketchup AdamWW's Avatar
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    Originally Posted by boo99 View Post
    ^^^
    Good insight on lying vs seated, thank you

    That lying one gives me back stress at weight that's needed unless someone is pushing down on my butt (no homo) so I usually stay on that seated one

    Sounds like a great trip on the waterfront, friends and food porn!

    I have penicillin for you if you meet a senorita who's not clean
    \

    hahaha! If needed, i'll make a pit stop on the way pack ;o)
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  10. #610
    team ketchup AdamWW's Avatar
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    Did my last workout pre-vacation (no gym for 5 days) today, which is the first time on a single cycle of my new routine.

    Switching to Legs / Push / Pull to see how it goes.

    So far really liking it... it allows me to push primaries harder because im really focusing on one dominant movement instead of two with the Upper/Lower setup.

    On Leg day, main focus is Squats and Romanian DL, and then Push days are almost identical but I alternate OHP and Bench, then on Pull day, I do 2 peak sets of 2 reps on Sumo DL before getting into Rows and Chin... so I actually hit quads a little just from the those deads.

    Basically a 3 day on, 1 day off setup, unless I feel like I need 2 days (which I usually dont).

    One things is for sure, when you haven't deadlifted in like 6 months, you feel WRECKED after heavy doubles... ouch!



    But, overall good workout... can't wait for 5 days in the sun and eating like a boss!

    Here's the Schema:

    Legs

    Squats 5x5
    Romanian DL 3x8
    Hack Squat 3x10
    Lying Ham Curl 3x10
    Calfs 3x15
    Abs 3x15

    Push

    OHP or Bench 5x5
    Inclined BB Bench or Inclined Hammer Press 3x8
    DB Fly 3x10
    Skullcrushers 4x10
    DB Pullovers 2x12

    Pull

    Sumo Deadlift 2x2
    BB Row 4x8
    Weighted Chin 3x6
    BB Curl 3x10
    Lateral Raise 3x10
    Abs 3x15
    Last edited by AdamWW; 10-10-2019 at 05:09 PM.
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  11. #611
    team ketchup AdamWW's Avatar
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    Man, what a crazy good workout today.

    New all-time favorite pre/intra-workout routine:

    1 Scoop Greens Powder + 3g creatine
    During workout: 1.5 scoops PES AA/BCAA powder + 16oz coconut water + Water to top it off.



    Literally the perfect amount of carbs, etc, for a 60min session... and I'm actually hungry when I get home for a big post-lift feast.

    Made some progress on legs today (NOICE!)... plus, just generally full of energy, despite the lame ass weather in Seattle


    Haven't weighed in for a few days, but don't really care to I guess... feeling very full (muscle wise). Cannot wait for upper-push tomorrow.
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  12. #612
    Surfing Chia Seed Dude SOJA's Avatar
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    Is your greens powder the myprotein green superfood blend?
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  13. #613
    team ketchup AdamWW's Avatar
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    Originally Posted by SOJA View Post
    Is your greens powder the myprotein green superfood blend?
    MTS Machine Greens... apple cinnamon flavor.
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  14. #614
    Surfing Chia Seed Dude SOJA's Avatar
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    Originally Posted by AdamWW View Post
    MTS Machine Greens... apple cinnamon flavor.
    Oh I remember the ad for that in the supps forum. I thought you were taking the mp stuff because I saw it on sale this week.
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    Going for a 10lb squat increase today... the extra rest felt amazing and sleep was on point. Going for 185 x 5... most I've squatted in 2+ years.
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    Good luck, Snoopy.
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  17. #617
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    Originally Posted by SOJA View Post
    Good luck, Snoopy.
    Thanks guy
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    After adjusting my volume (lowered it) and getting a nice full on rest day... FINALLY increased on squats today.

    I hit:

    175x6 (1 rep PR)
    175x5
    180x5 (+5lb PR)
    175x5

    it was definitely heavy feeling, but it felt smooth and controlled, no issues hitting depth.

    Between all the calories and the better sleep, I think changing my volume also was a huge help (doing 4 sets and not 5).

    Celebrating with some of the Thanksgiving Salt & Straw Ice Cream tonight
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    Originally Posted by AdamWW View Post
    After adjusting my volume (lowered it) and getting a nice full on rest day... FINALLY increased on squats today.

    I hit:

    175x6 (1 rep PR)
    175x5
    180x5 (+5lb PR)
    175x5

    it was definitely heavy feeling, but it felt smooth and controlled, no issues hitting depth.

    Between all the calories and the better sleep, I think changing my volume also was a huge help (doing 4 sets and not 5).

    Celebrating with some of the Thanksgiving Salt & Straw Ice Cream tonight
    Good to hear! Congrats on PRs.

    Dat lower volume + full rest definitely needed sometimes to increase lifts. I should follow that some time! Lol
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  20. #620
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    Originally Posted by boo99 View Post
    Good to hear! Congrats on PRs.

    Dat lower volume + full rest definitely needed sometimes to increase lifts. I should follow that some time! Lol
    Yeah man, I still do other lifts but just dropping one set of squats somehow ramped up my recovery a lot... just damn happy to finally move it up again. Can’t wait to get up over the 200 mark

    I mean I’ve squatted over 200 before of course, just not for this long bulk ;-)
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    Originally Posted by AdamWW View Post
    Yeah man, I still do other lifts but just dropping one set of squats somehow ramped up my recovery a lot... just damn happy to finally move it up again. Can’t wait to get up over the 200 mark

    I mean I’ve squatted over 200 before of course, just not for this long bulk ;-)
    If only we could know if we do too much and if it's actually detrimental to recovery, etc.

    I always had this on my mind going out the gym doors in my first 5 years of training.

    Did I too much?
    Did I too little?

    Nowadays I don't count sets, reps, etc on any particular exercise. I'll just go on till I'm no longer feeling that muscle contracting then I stop and move on.

    That 200 squat is knocking on your door bro!
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    Originally Posted by boo99 View Post
    If only we could know if we do too much and if it's actually detrimental to recovery, etc.

    I always had this on my mind going out the gym doors in my first 5 years of training.

    Did I too much?
    Did I too little?

    Nowadays I don't count sets, reps, etc on any particular exercise. I'll just go on till I'm no longer feeling that muscle contracting then I stop and move on.

    That 200 squat is knocking on your door bro!
    I have a similar approach for everything except my primary lifts.

    Basically when I go in, I know i'm either doing OHP, Bench, Squat or Rows as my heavy lift. I have a target 4x5 weight for that which I try to hit, and EVERYTHING else is just based on hypertrophy ranges pretty much. I've found that that allows me to mentally give 100% to a single lift, and the rest can be more about metabolic fatigue, etc, which for is way way easier to recover from.

    So I'll do a single movement for 4 sets of 5, then everything is basically in the 8-12 range, except for abs and calfs which go up to about 15 sometimes.

    But even my accessories move around depending on how I feel. I might do leg press or hack squat, or lunges.... then I might do seated or lying ham curls...

    Or on Back day if my main movement is BB Rows, my accessories could be pull ups or lat pull downs, or it might be a machine, or a weird cable motion... purely depends on how I feel.

    It seems to keep me fresh and motivated while still hitting a benchmark... I really like it so far!
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    Originally Posted by AdamWW View Post
    I have a similar approach for everything except my primary lifts.

    Basically when I go in, I know i'm either doing OHP, Bench, Squat or Rows as my heavy lift. I have a target 4x5 weight for that which I try to hit, and EVERYTHING else is just based on hypertrophy ranges pretty much. I've found that that allows me to mentally give 100% to a single lift, and the rest can be more about metabolic fatigue, etc, which for is way way easier to recover from.

    So I'll do a single movement for 4 sets of 5, then everything is basically in the 8-12 range, except for abs and calfs which go up to about 15 sometimes.

    But even my accessories move around depending on how I feel. I might do leg press or hack squat, or lunges.... then I might do seated or lying ham curls...

    Or on Back day if my main movement is BB Rows, my accessories could be pull ups or lat pull downs, or it might be a machine, or a weird cable motion... purely depends on how I feel.

    It seems to keep me fresh and motivated while still hitting a benchmark... I really like it so far!
    I like how you have the strength rep range with the main compounds then do the hypertrophy rep range

    A good mix to hopefully shock the body to create an adaptation plus the 4x5 is needed to progress up slowly which is why I start all the noobs on a 5x5

    Im all basically hypertrophy based these days, my PR days are mainly done, except for squats, which I did use a kind of 5x5 for progression
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    Originally Posted by boo99 View Post
    I like how you have the strength rep range with the main compounds then do the hypertrophy rep range

    A good mix to hopefully shock the body to create an adaptation plus the 4x5 is needed to progress up slowly which is why I start all the noobs on a 5x5

    Im all basically hypertrophy based these days, my PR days are mainly done, except for squats, which I did use a kind of 5x5 for progression
    Yup! I use the 5 rep sets purely to rebuild my 'base strength' which I lost from losing weight for so long, and the rest it simply to spark any added muscle growth, plus it actually 'feels good', whereas the 5 rep sets are brutal on my CNS.

    Really I'm just aiming for steady progress... not worrying too much about numbers so long as some small element gets better on a regular basis
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    Props to you for the steady progress Adam. Great to see.
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    Originally Posted by Heisman2 View Post
    Props to you for the steady progress Adam. Great to see.
    Thanks for coming in and commenting. Weight restoration is certainly starting to show the benefits.

    I have blood panels schedule for about 7 weeks out... hoping for good news on my test and WBC/RBC levels
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    Today we're going to 4 sets of 5 with 180 on squats... for sure
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    Originally Posted by AdamWW View Post
    Today we're going to 4 sets of 5 with 180 on squats... for sure
    Might start trying out planned progression on targeted lifts. I've just been progressing within my program as I can while trying to leave a rep or two in the tank. Wondering if setting a goal prior to a training session will make me push a bit harder.

    Anyways, just stopping by. Stoked to hear everything is going so well for ya!
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    Originally Posted by Nicksosure1 View Post
    Might start trying out planned progression on targeted lifts. I've just been progressing within my program as I can while trying to leave a rep or two in the tank. Wondering if setting a goal prior to a training session will make me push a bit harder.

    Anyways, just stopping by. Stoked to hear everything is going so well for ya!
    The main reason I do it is mindset...

    When I go in with a target weight/set/rep area in mind, it just gets me that more pumped for it.

    If I don't hit it, I end up just adding in more volume with lower weights somewhere else, but I've been really enjoying this approach lately, along with more rest and overfeeding.
    The power of carbs compels me!
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    Originally Posted by AdamWW View Post
    The main reason I do it is mindset...

    When I go in with a target weight/set/rep area in mind, it just gets me that more pumped for it.

    If I don't hit it, I end up just adding in more volume with lower weights somewhere else, but I've been really enjoying this approach lately, along with more rest and overfeeding.
    You still not tracking at all?

    How's the weight gain going?
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