MESO-Rx
Anabolic Steroids
Long Off-Season to Classic D Class Weight Cap
- Thread starter Slowww
- Start date
Slowww
Member
No. Two working sets only. Basically double dynamic progression— but second set is an intensifier. Very few exercises will have 3 sets.
Also 6-7 movements.
Just takes longer because I have to load more plates/longer rest for squats and deadlifts
Bandern
Banned for using multiple active alt accounts
Do you change that 2nd set at all during a cut?
Slowww
Member
yes during a cut in the past I would do several things. one might be Change the second set to a flat set to failure instead of an intensifier. This way sets are the same but volume an intensity is slightly lower. Or just lower volume by removing a set
Slowww
Member
Thanks man!
Slowww
Member
Check in today. I assume plan will just remain unchanged. I’ve been blowing up pretty fast. Held 245 to end the week very easily.
3 weeks ago average was 235, 2 weeks ago average was 239, Last week average was 240lbs, this week average was 244. So actually I have no idea when I will plateau with this diet and plan.
so far I am feeling like my response to added fats and red meat has been very good. Of course we will see throughout the off season how far I can push. Last time in 24 weeks I pushed up 37lbs. Right now we are at 10 weeks, and im up 27lbs, so if I have the same timeline I could very well reach 270 kind of sloppy, or a decent 260. Really excited since this is my heaviest ever and we’re maybe 40-50% done. Actually I have no clue though. I’ll ask with my next check in today.
New tech incline got to 575lbs x 10 today, overhead press with tempo is at 265 x 8, i think in a month i will be able to overhead 3 plates for 8 or so. All other movements added weight or reps, so every session Im getting stronger. Quite literally bigger and stronger every day.
3 weeks ago average was 235, 2 weeks ago average was 239, Last week average was 240lbs, this week average was 244. So actually I have no idea when I will plateau with this diet and plan.
so far I am feeling like my response to added fats and red meat has been very good. Of course we will see throughout the off season how far I can push. Last time in 24 weeks I pushed up 37lbs. Right now we are at 10 weeks, and im up 27lbs, so if I have the same timeline I could very well reach 270 kind of sloppy, or a decent 260. Really excited since this is my heaviest ever and we’re maybe 40-50% done. Actually I have no clue though. I’ll ask with my next check in today.
New tech incline got to 575lbs x 10 today, overhead press with tempo is at 265 x 8, i think in a month i will be able to overhead 3 plates for 8 or so. All other movements added weight or reps, so every session Im getting stronger. Quite literally bigger and stronger every day.
Slowww
Member
111kg on the dot
Leg day was both good and bad.
I got to 12 reps for 380kg on leg press, about 840lbs, but getting off the machine I stubbed my little toe pretty bad, and may have broken it because my muscles failed to fire off while stepping over the handles etc.
My plate loaded leg extension also got to paused 140kg/315lbs by 11. Everything else also increased, adductor, abductor, hamstrings, except my squats.
I had to reduce load of my squats significantly so not to press through the whole foot and affected toe. But tempo was really good and pause was super emphatic and deep, so still really nasty session.
Will be doing a course of peptides starting today and going to need to go to the doctor. My foot went numb for some time, and I pushed through the session. It’s not numb any more, but I have a limp which is worse than usual after leg training.
Leg day was both good and bad.
I got to 12 reps for 380kg on leg press, about 840lbs, but getting off the machine I stubbed my little toe pretty bad, and may have broken it because my muscles failed to fire off while stepping over the handles etc.
My plate loaded leg extension also got to paused 140kg/315lbs by 11. Everything else also increased, adductor, abductor, hamstrings, except my squats.
I had to reduce load of my squats significantly so not to press through the whole foot and affected toe. But tempo was really good and pause was super emphatic and deep, so still really nasty session.
Will be doing a course of peptides starting today and going to need to go to the doctor. My foot went numb for some time, and I pushed through the session. It’s not numb any more, but I have a limp which is worse than usual after leg training.
How about the upper seesions? You have 2 rotations, right? One more focused on chest/shoulders and on more focused on back? Or are they both similar?
Sorry for all the questions.
Slowww
Member
upper sessions are focused on biceps, triceps and shoulders, and one back muscle group. The difference is the back group, and one day is unilateral, one is bilateral.
I need to focus on two parts to shape my back a bit better so we do one of them on upper day. So every 10 days we do full back 2x and my two parts that need to be shaped better 4x.
My push days rotates the focus & compounds.
Slowww
Member
well it’s not that bad, toe is red and bloated like a cherry tomato and nail is black and purple, but it’s improved a lot. Turns out my foot went numb because my knee sleeves are too tight now. Time to get a new pair of SBDs lmao. Almost made it three years, but now they are a bit too small.
Are you focusing on back and legs this off season?
So you start with push, pull, legs, upper, rest repeat, correct? I've never really tried the low low volume approach with like 8 sets per major bodypart per session. Minimum i did was 4 exercises for 2 top sets of 6-10 and 1 back off with an intensifier just because they are challenging and fun as hell. That's why i'm asking so much stuff.
I find the programming very interesting to say the least, especially how much you're enjoying it and progressing.
So you start with push, pull, legs, upper, rest repeat, correct? I've never really tried the low low volume approach with like 8 sets per major bodypart per session. Minimum i did was 4 exercises for 2 top sets of 6-10 and 1 back off with an intensifier just because they are challenging and fun as hell. That's why i'm asking so much stuff.
I find the programming very interesting to say the least, especially how much you're enjoying it and progressing.
Slowww
Member
That isnt the order it is in, because I do posterior chain work on pull day, so it cannot be next to legs.
Im not focusing on legs and back, we want to keep my current proportions. This is the feedback I have heard from several people be it coaches, or trainers— good proportions and balance, just need to be bigger to fill out the structure. But I will also accentuate the erectors and slightly bias 2 other groups. My posterior chain and shoulders can handle more stimulus so we hit it 4x every 10 days to.
4-8 sets per part yeah, no back offs, just keep blasting.
No problem at all man, I love talking programming, and the ins and outs of training anyways. Yeah so far this is probably my favorite overall program I’ve run. I really like some aspects of previous programs but this one I’ve just been meshing with very well.
Slowww
Member
hams and glutes with pull and legs
Slowww
Member
Yes 1 straight set and one set with intensifier. Weight sometimes does not change. For example today I had leg extensions. I did one set of 315 to 11, then one triple drop 315x8, then two plates per side AMRAP, and one plate per side amrap.
This weight didnt change. But for my leg press I did one straight set at 840 then one cluster set at 600
Slowww
Member
I definitely need to ask if I can log that out In detail in public haha. I’ll check when I get my feedback from this week
