Very similar to what I'm trying to build.
The difference in the feel of soreness from power and hyper is interesting.
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- Thread starter TLR Is Mental Poison
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Very similar to what I'm trying to build.
The difference in the feel of soreness from power and hyper is interesting.
Very similar to what I'm trying to build.
The difference in the feel of soreness from power and hyper is interesting.
It makes so much sense to compliment the two rep ranges to me. Power days give you the explosiveness, hyper days give you that last rep endurance. And the hyper day pumps
Had "meh" power upper and lower days. Power upper day was OK, hit 7, 7, 5 on 225 bench though it did feel a bit labored. Lower power day was not that great; hit a little mini plateau on squats at 275x8. Gonna have to load up real slow, like next week I will probably do 280. I tried 285 and it was just no good. Also having a little nagging pain that feels like a sprained lat? It's a dull ache originating from the middle on the left side of my back. I think I slept weird.
Sleep has been a bit elusive too for some strange reason. I'm getting a full 7 hours and hitting REM, but I woke up today and still don't feel refreshed. One thing I will do is probably head out to the gym an hour a later... I have been going at 9 and I think that is a little too early. 10 is better for me energy wise and the gym seemed like it was clearing out right as I was leaving
Thinking about just doing all power days for lower body. I was making good gains on that protocol. I may just throw in 1-2 really light sets of paused squats every now and then, but I like my power day routine. If I can get my sleep in order and this lat thing goes away I should be good.
Only thing I'm worried about now, the weather is cooling down and that usually means I'm gonna get sick. Hopefully its not as dramatic down here as it was up in NYC, which along with not being immersed in sick people on my commute should help. We will see. Haven't weighed in in a couple of days but I feel underweight. The pump yesterday was not like the one on Saturday (though that might just be hyper vs power). Wooo I am fukking sleepy, this makes no sense.
Sleep has been a bit elusive too for some strange reason. I'm getting a full 7 hours and hitting REM, but I woke up today and still don't feel refreshed. One thing I will do is probably head out to the gym an hour a later... I have been going at 9 and I think that is a little too early. 10 is better for me energy wise and the gym seemed like it was clearing out right as I was leaving
Thinking about just doing all power days for lower body. I was making good gains on that protocol. I may just throw in 1-2 really light sets of paused squats every now and then, but I like my power day routine. If I can get my sleep in order and this lat thing goes away I should be good.
Only thing I'm worried about now, the weather is cooling down and that usually means I'm gonna get sick. Hopefully its not as dramatic down here as it was up in NYC, which along with not being immersed in sick people on my commute should help. We will see. Haven't weighed in in a couple of days but I feel underweight. The pump yesterday was not like the one on Saturday (though that might just be hyper vs power). Wooo I am fukking sleepy, this makes no sense.
Decent hyper upper day & lower day. I threw up 95/hand x 12 on DB bench for 2 sets easy, 3rd set was a little rough. I feel like these weights might be , might have to bring the scale in on a quiet day 
Right knee is bothering me a little bit. Gonna hold off leg day till Thursday instead of Wednesday and see how it feels. Sleeves feel so nice
Squat form is 
I weighed in at 202 flat yesterday morning. I think I jumped in weight a while back unrealistically, now I am at a true 202. Trying to average 200/400/65 P/C/F... with chicken breasts the 200g protein is easy, but man I am still skruggling to hit 400 on carbs. I think I hit about 170 for breakfast, about to have another 60 with this sleeve of Ritz. Usually after that I have like 80g of straight carbs for dinner and then a snack for another 40 or so. Thats only 350 and thats a good day for me
Even with juice and shyt I prob only hit like 380. Might have to rearrange shyt....
, might have to bring the scale in on a quiet day Right knee is bothering me a little bit. Gonna hold off leg day till Thursday instead of Wednesday and see how it feels. Sleeves feel so nice
Squat form is I weighed in at 202 flat yesterday morning. I think I jumped in weight a while back unrealistically, now I am at a true 202. Trying to average 200/400/65 P/C/F... with chicken breasts the 200g protein is easy, but man I am still skruggling to hit 400 on carbs. I think I hit about 170 for breakfast, about to have another 60 with this sleeve of Ritz. Usually after that I have like 80g of straight carbs for dinner and then a snack for another 40 or so. Thats only 350 and thats a good day for me
Even with juice and shyt I prob only hit like 380. Might have to rearrange shyt....Wowowowow
That hyper upper DOMS
That hyper upper DOMS
Weighed in at 202.8 today. Went out for dinner + drinks last night and only got ~6 hours of sleep, but I feel better today than I did yesterday 
Good power upper day. Hit 225x7, 7, 6.5 on flat bench. Went too heavy on weighted dips (+65), left pec feels a little funny. Nothing crazy though. Looking forward to lower body tomorrow.
I gotta get a checkup. Get my test and cholesterol checked.
I gotta get a checkup. Get my test and cholesterol checked.
Solid lower day. Hit 3x8x285 on squats pretty easily. Really getting the ball ham curl form down, feeling it in my damn hams. Barring anything weird, legit 315s should come soon on squats, maybe a month or so. Not really sure about RDLs, I just don't feel the hamstring mind-muscle connection like I do with the ham curls.
I turn 30 tomorrow
Had a dream I had waves last nite... woke up bald
Anyways weighed in at 204.8 the last couple of days... I guess that's my weight now. I'm gonna make a chart or something to track my weight. At 1lb/wk I should be at 220 by the end of the year. Got hyper upper today, need to get cracking.
Had a dream I had waves last nite... woke up bald
Anyways weighed in at 204.8 the last couple of days... I guess that's my weight now. I'm gonna make a chart or something to track my weight. At 1lb/wk I should be at 220 by the end of the year. Got hyper upper today, need to get cracking.
Decent power hyper day. Little nagging pain in my left elbow. Really missing my Hammer Strength row machines, I think my rows are actually going down in weight
Problem is admittedly I keep switching up what I do for them as nothing feels 100%. I am going to stick with the machines for a couple of weeks and see how that goes.
Problem is admittedly I keep switching up what I do for them as nothing feels 100%. I am going to stick with the machines for a couple of weeks and see how that goes.
I gotta get back to these strength levels on BW exercises
35 on chins
60 on dips
I changed to a more tricep focused dip though (no flare on elbows). And I try to do a dead hang on chins. The explosiveness tho
And my gym now doesn't have that 45 degree grip which is perfect for chins. Only the flat bars that rotate my hands too much. W/e.
Trying to figure out how to get chest to stop lagging. Its weird. My incline bench is getting damn near close to my flat bench. Tricep isos are gaining too. Flat bench is just dead, DBs or BBs.
Mayne I have been hitting +45x8 on chins and +55x10 on dips lately
But I weigh a good 15-20lb more than I did in this vid
#demgains #shytisreal Weight is going up in a controlled fashion and gains are coming.... just gotta keep at it
Also got more organized w/the diet finally. I'm hitting about 2800 a day, generally keeping fat around or under 70g, sodium around 80% of whatever the fukk they say it should be, cholesterol averaging around 100%. I had to do away with eggs completely, did you know 1 egg has 60 fukkING PERCENT of your daily cholesterol? I'm trying to live nikkas. I love em though, wifey made me some scrambled eggs for my bday and the shyts were delicious brehs. That fluffiness 
I broke shyt up into 700-1000 calorie meals. Doing that makes everything easy and matches with my appetite profile. I don't even have to weigh shyt, I just fukking know now since I generally eat the same shyt daily. Gonna see how the weight moves over these next two weeks and make final adjustments.
Waist is up to 35" brehs Thats bulking though 
I broke shyt up into 700-1000 calorie meals. Doing that makes everything easy and matches with my appetite profile. I don't even have to weigh shyt, I just fukking know now since I generally eat the same shyt daily. Gonna see how the weight moves over these next two weeks and make final adjustments.
Waist is up to 35" brehs
Thats bulking though 
Spliff
Godzilla got busy.
Welcome to the club. Feel them in my glutes way more than hamstrings. Good mornings seem to hit my hams harder but then low back fatigue is heightened
Might be a flexibility thing. Took a yoga class with my lady and I'm tighter than I thought. Ceased increasing weights on low body excercises til I loosen my hips and ankles up. Trynna get that Olympic Lifter flexibility
Breh I can't even sit Indian style. I def have some serious mobility issues. fukk it though. I can hit my depth on squats. Only thing I am considering is getting some heel support for squats.Welcome to the club. Feel them in my glutes way more than hamstrings. Good mornings seem to hit my hams harder but then low back fatigue is heightened
Might be a flexibility thing. Took a yoga class with my lady and I'm tighter than I thought. Ceased increasing weights on low body excercises til I loosen my hips and ankles up. Trynna get that Olympic Lifter flexibility
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Decent power upper body day today. Hit 225x8,8,3 on bench. The second set was 100% to failure
I'm hoping next time I'll be able to manage more. Everything else was pretty straight forward. Still not hitting my lats like I wanna.Joints are acting up. Both elbows feel a little weird and my right knee has been kind of tweaked for days. I am gonna switch to leg press/quad extensions for the next couple of lower sessions and see if my knee starts to feel normal again. Then get back to squats with my heels lifted. If I don't feel right by next Monday I will probably take a week off.