- Jul 16, 2014
- Reaction score
Didn't post my pull session from 2 days ago.
Contining to increase weight and reps this session. I seem to be recovering just fine but I'm walking the line as I'll get to in a minute.
The iso work for back is definitely working. Since I've switched to almost all single arm movements I've noticed so much improvement in strength as well as connection to the muscle. I'm deep into the off season so it's harder to see progress but, my back has definitely gotten thicker and wider in the last year.
Yesterday was rest and today was legs. I didn't have the top set strength today much like my last push session. So, recovery is compromised a bit right now BUT, this week the wife and I are on vacation so I won't train all week and free eat each day. This will be my rest week for when I come back and start looking at getting into prep for something this year.
I might prep myself...... Not sure. Looking at myself and never seeing the good is hard to overcome but, I may give it a shot.
Body comp is actually getting better right now too. Weight holding 255-260ish but the midsection has gotten tighter. I attribute it to the gh even though it's only been a couple weeks. Hunger is high, arms are dead asleep when I'm sleeping and my skin is a bit clearer.
I'll be mostly MIA this week while on vacation so I hope everyone is doing well!
No idea what you're talking about lol
I saw the grand canyon and it was fuckin breathtaking. No picture can compare to in personBack from vacation.
We had a fucking blast as always in Vegas. Went to see the grand canyon this time though, it was beautiful. Checked off the bucket list.
Our flight home got canceled then rebooked then delayed then I had a flat driving home from the park and ride so we didn't get in until 4 am or so this morning which was the only down part of the entire trip.
I had 3 meals a day of whatever I wanted and ended up coming home down 7lbs, and just kinda bleh. Stomach was not happy after the 2nd day and I just felt a bit crap from all the irregular food.
Back at it today though after a good sleep. Trained legs, prepped food, back to work tomorrow afternoon!
Since you started incorporating the two second or longer duration with the eccentric portion of the lift, do you do any holds and pauses too?Last 3 sessions. Forgot to update here so this is my update from there -
Last couple days training.
Things are rolling along very well. 10 weeks into the cruise and at least 2 more to go before I start to look at what I'll be doing prep/show wise.
The vacation did me some good for sure. Training is going good and overall intensity in the gym is back extremely high. I would say my strength is still climbing but, I think these last few sessions are a product of the intensity going up honestly.
I was sore as fuck after pull day which is very very rare. Hammered the back hard.
Legs were today after a rest day yesterday and it went great as well. Increased load or reps everywhere. Moved up to 9 plates per side on the leg press for 15 which I haven't done in quite a bit since I started making the 2 count eccentric reps standard in my leg training. I've got room for one more plate per side then I'll have to get creative. This cybex leg press is pretty damn heavy so I don't need much more hopefully. 8 plates on here feels like 12 or more on any other leg press I've used in the past.
Hatfield Squats are still in the rotation but, I've pulled volume there to a single working set and, added a single leg leg press immediately after to really isolate the quad better and keep my left one from falling too far behind.
All sets except muscle rounds are taken too just short of failure by a rep. Muscle rounds and clusters are failure sets.
Strength just isn't there for pressing still. I'm being cautious but, for comparison I was pressing 405 for 7 on my top sets of Smith Incline before the shoulder went wonky. Need to substitute those out probably.
I have tried what your talking about in Meadows training.Since you started incorporating the two second or longer duration with the eccentric portion of the lift, do you do any holds and pauses too?
Example hack squat - 2-3 eccentric, brief pause at bottom, then coming up and stopping halfway for 2 to 3 seconds (hold),, then completing the rest of the range of the motion, and repeating it instantaneously..
What's your thoughts on holds/pauses?
It has been part of my plan with only a few movements, but by the time I get to them I'm spent.. and one of the movements would actually be the hack, but it's just one set until failure.. is there really a greater chance of increasing hypertrophy?
Yeah, just looking for excuses at this pointSlacker.
My gym is closed sunday. My excuse.
Back day is my favorite too in a fun way but I really love leg day in a "let's go destroy some shit" type of way. I'm so ready to get some iron moving after this deload week. Me hate deloadToday was an off day from training and work.
Training has been great since I got back from vacation but, I have neglected my regular off days a little. Typically I'm 2 on 1 off but I went 3 on 1 off 2 on and I can feel it lol. Pumping the brakes today to get back into a good recovery spot.
I work nights so my sleep is always screwed up but, I went to bed around midnight, woke up and ate at 8 then slept in until about 1pm. Feeling very fresh after the second nap.
Did some tinkering around the house, yard work which was putting down a second application of weed and feed then mowing. Cooked chicken and dumplings for the family. Laundry. Started prepping chicken and beef for the work week.
I'll probably take the dogs for a walk then relax the rest of the day.
Tomorrow is pull day which is starting to become my favorite day of training. Legs is usually my jam but, seeing and feeling the progress in my back along with five tuning the exercises in using that really hit it, has me excited about pull day more then ever.
As always thank you for the methodical breakdown, I wasn't sure if it really made much of a difference or not incorporating the holds and pauses.I have tried what your talking about in Meadows training.
Pauses, partial reps, static holds, they are all just ways to add tume under tension or make a movement harder. They aren't going to make a great difference in how you grow more then an extra perfect rep or a slower eccentric, it's just a way to make the movement more challenging.
The slow eccentric stuff I've been doing is just for strength sake. I've gotten stronger then what my body wants to handle over the last year and this is s way I am able to keep the loads manageable for myself and continue to progress strength, aside from making sure the intended muscle is working.
If you enjoy those techniques, then use them because your training should be enjoyable but, I don't think they will make much difference long term as they should be used in certain instances to switch things up for a small time, not the base of your training.
And pauses shouldn't be confused with loaded stretches which WILL help you grow.
The loaded stretch should come after the last exercise for the body part so they don't effect the rest of the sessionAs always thank you for the methodical breakdown, I wasn't sure if it really made much of a difference or not incorporating the holds and pauses.
I'm really not noticing much of a difference with it putting more tut on glutes when doing hacks.. so now I don't feel so guilty for kind of bailing on doing these.
But on shoulder days I will incorporate just one set of incline presses for chest pumps. 2 x 20 with a 2-3 sec hold and squeeze at top, with a 3 sec negative. But our movements like that I'm feeling the holds.
I'm glad you mentioned loaded stretches.
I was wrestling with how super necessary they would be, I've been incorporating them in my cable flies, but maybe you could correct something here if I'm doing it wrong, what I've been doing is holding the stretch for 60 seconds after each set..3 x 20 (I do these last after all of my chest movements and before I move on to tris, and later on to shoulder pumps.
When I'm doing these weighted stretches with cable flies, I'm fatiguing relatively quickly in my arms and my sets have a tendency to get sloppy so I have to drop the weight. My chest still feels roasted, but I'm not sure if it's really necessary for these holds? It's absolutely brutal like I'm on a crucifix. But I'm doing my best with still following through and twisting so I can touch my pinkies.
When I have been doing loaded stretches they have been at the very last movement for that body part. That's just the program I have, I didn't put it in that fashion, but now it makes sense on why it is in that fashion. For example on chest day, the loaded stretch with flies is the last movement for pecs..The loaded stretch should come after the last exercise for the body part so they don't effect the rest of the session