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The comeback

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Thread: The comeback

  1. #46
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    Hey everyone!
    I haven’t been quite MIA just on Deload where I had to reduce my workouts for a week to allow for some extra recovery.

    Every 4 weeks of hard training I take an easy or off week.

    Saturday was the start of block 2 (mesocycle 2)
    7x2 at 390 with the bow bar.

    This mesocycle will end me with the same weight I had as my training weight when I missed 490 in competition. Except this time I will be using a more difficult bar.

    So after this cycle I will go back to a straight bar and try to stay healthy as I ride the wave to my next competition.




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  2. #47
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    Looking good CK.

    So when you mention every four weeks you will have an easy week. What does an easy week look like or consist of?
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  3. #48
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    Quote Originally Posted by TripleOvertime View Post
    Looking good CK.

    So when you mention every four weeks you will have an easy week. What does an easy week look like or consist of?
    Good question,
    Largely varies by how sore and beat up I feel, generally 40-50% of the normal work, sometimes less.

    For example on bench deload, it was 14 days off of heavy bench and 6-7 days off lifting

    I ended last meso with duffalo bar 395 bench

    So it looked like this for me:
    June 29 end of meso 1 with 395 7x2 duffalo bar bench
    Then I took rest time until June 6th

    July 7th I hit a super low volume strength day. I literally only did 365 regular bar for 4x1. That’s it.

    July 8th forward was back to workouts as part of my second mesocycle but my bench day isn’t until Saturday so that comes to like 14 days of deload before heavy benching (not counting a few sets in the middle for the purpose of preserving strength and technique).

    However I deloaded the rest of my workouts by 6 days going to zero lifting

    I felt really beat up and just needed the time off

    Felt great going back into lifting. Fresh and ready




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  4. #49
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    Remember
    The whole purpose of a planned deload is to off set the fatigue you accumulated throughout the training block

    So you don’t want to do too much working out because that then accrues additional fatigue and doesn’t allow your body to dissipate the fatigue you’ve accumulated.

    Your goal is to rest and recover, but also not rest and recover so much that you lose your fitness (as measured by strength in my case)

    Hope that makes sense


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  5. #50
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    Hey everyone, little accessory movement below.
    Tomorrow is my bench
    Pleaseeee let me know if you want to see other lifts.

    Robo willing I will be running their masteron starting next mesocycle

    Have my competition picked out, November 9th.
    My training is pretty dialed in, cycle will be basic

    500 test
    500 masteron
    All the anavar because it agrees with me

    All Robo gear because they are my space jam




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  6. #51
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    CK.. I noticed in your post from 02-12-2019, 09:44 PM you said "awful tendinitis" Has that gone away now? Were you able to train while healing? Do u have any suggestions for me? Does Deca help? I hurt so badly I can barely hold a coffee cup with my left hand. I have an elbow sleeve, brace, ice pack, ibuprofen, prescription cream, plus I'm resting it (no workouts in a month now). I'm so sick of it.

  7. #52
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    Today was an important day, tells me a few things
    my training is on point
    Robos products that support my recovery are on point

    Today was my estimated 90% day, next week is my gym max 100% day then we taper down from that and compete September 7th

    Going to increase my dosages and will be running the following from Robo

    500 test cyp
    300 Tren Ace
    50mg anadrol going into September 7
    400 masteron E

    Glad Robo supports me

    If the community has ANY questions on training or supplementation let me know!





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  8. #53
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    Quote Originally Posted by Testimoney View Post
    CK.. I noticed in your post from 02-12-2019, 09:44 PM you said "awful tendinitis" Has that gone away now? Were you able to train while healing? Do u have any suggestions for me? Does Deca help? I hurt so badly I can barely hold a coffee cup with my left hand. I have an elbow sleeve, brace, ice pack, ibuprofen, prescription cream, plus I'm resting it (no workouts in a month now). I'm so sick of it.
    Try a voodoo floss band, it’s not a cure but it sure can help a small amount


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  9. #54
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    I have massively deprioritized squats, been having some massive low back issues which I’m not sure the cause of

    Been squatting up to a heavy single every other week and the back hasn’t been an issue

    I won’t be doing more squats until after the 7th
    Buttttt I still will be training legs and trying to grow muscle


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  10. #55
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    Last heavy day of this prep, completion is September 7th

    480lbs, could have been a little cleaner but the start and pause commands were on point. I taper from here into the completion.

    How do I taper?
    Next week 90% 2x1 - 430lbs
    Week after 85% 3x1 - 405lbs
    Week going into the comp about 72 hours before 65% 5x3 - 315lbs

    I hit heavy accessories up to the last week out, then no accessory or secondary movements

    On a good day with a taper I can get 4% improvement on a bad day 2%

    I’m happy with 490 for September then I continue on for 500lbs





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  11. #56
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    Little 515 squat the other day, got some growing to do on these wheels !



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  12. #57
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    Bench tips.

    Have a system, stick to it. Personally I do Linear progression with a 4:1 work to rest ratio. With wave loading volume.
    *
    This means for 4 weeks I increase the work I’m doing, then I deload (reduce) that work for 1 week.
    *
    Wave loading means I wave the volume (sets) up over 4 weeks on SOME of my movements. For example:
    Week 1 - 2 sets.
    Week 2 - 3 sets.
    Week 3 - 3-4 sets.
    Week 4 - 4 sets with a drop set.
    Week 5 - rest / or do 50-60% of normal work.

    Stick to your plan, this means no testing and no random changes because you wanna show boat. This stuff is way more counter productive than you think, especially in a structured linear program. IF you want wild crazy 1RM days with lots of variation and testers run a concurrent/conjugate system.

    Keep a log book, use it! Reference it. Data without application is useless.

    Find a program that aligns with your personality. If you’re really random and chaotic a linear progression program may not be for you . That’s okay!

    If you’re small and frail looking do more volume .

    Find your zone. This isn’t an excuse to be a dick, but if you are a dick be yourself when you train. If you’re Zen be that. If you need to blast music do it. Your best training results will always come if you put yourself in an environment where you can be yourself . Lifting does have a psychological component.

    Find consistent training partners. Bench ain’t the squat or the deadlift. Your success is largely dependent on your handlers. Maybe this why Bench isn’t as popular as it used to be.






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