Long Off-Season to Classic D Class Weight Cap

[Slowww]

Pull1
Weight: 115.8kg/ 255 pounds
Starting to taper off again and appear to be recomping. Will have to see on check in day if it is true.


ASSISTED PULL UPS- 3 WAYS
Wide: 1x12
Neutral 1x12
Close: 1x13



PULLOVER
Added pause in stretched position, so lowered weight. This was a correction i had to make in training.
1x9 160kg
1x10+5 140kg





BARBELL RDLS
Strength is fine, will do lighter top set next time.
1x6 220kg
1x12 140kg
1x8 140kg



SUPINATED GRIP CABLE LAT PULL DOWN
2x8 140kg



SEATED PLATE-LOADED ISO-LATERAL ROWS-
SINGLE ARM, NEUTRAL GRIP

1x9 50
RP23 45kg



CHEST-SUPPORTED INCLINE
SINGLE ARM CABLE PULLDOWNS

1x9 82kg
5-5-3 60kg



45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS with dumbbell

3x12 40kg

 

[dinfaralt]

Pull1
Weight: 115.8kg/ 255 pounds
Starting to taper off again and appear to be recomping. Will have to see on check in day if it is true.


ASSISTED PULL UPS- 3 WAYS
Wide: 1x12
Neutral 1x12
Close: 1x13



PULLOVER
Added pause in stretched position, so lowered weight. This was a correction i had to make in training.
1x9 160kg
1x10+5 140kg





BARBELL RDLS
Strength is fine, will do lighter top set next time.
1x6 220kg
1x12 140kg
1x8 140kg



SUPINATED GRIP CABLE LAT PULL DOWN
2x8 140kg



SEATED PLATE-LOADED ISO-LATERAL ROWS-
SINGLE ARM, NEUTRAL GRIP

1x9 50
RP23 45kg



CHEST-SUPPORTED INCLINE
SINGLE ARM CABLE PULLDOWNS

1x9 82kg
5-5-3 60kg



45 DEGREE HIP EXTENSIONS/ROUNDED BACK EXTENSIONS with dumbbell

3x12 40kg

this guy also does lower back on back day???? i love you

what do you look like now at 115kg?

 

[Slowww]

this guy also does lower back on back day???? i love you

Yes hahaha coach wants to work on my erectors. It’s actually been making a solid difference with the conventional deadlift and RDL every 5 days.

what do you look like now at 115kg?

Same proportions, just bigger everywhere, softer, but my body has been adjusting to the water from ment, so it’s been improving this week.
Coach said i am at the point where regardless of height I look big, and lean enough to keep growing.
Several people asked if I am a pro when i was at the gym this week too. Obviously Im quite far from that but it’s a good sign instead of people asking if Im natty or not hahahaha

 

[Slowww]

Push 1
116kg/255.8

SEATED CABLE CHEST FLYES— DEAD STOP
1x10 9p
553 5p





SINGLE ARM LATERALS
1x8 90kg
11+5 80kg







CABLE SINGLE ARM BENT OVER REAR DELT FLYES
1x14 4p
10+7 4p



PLATE-LOADED INCLINE PRESS MACHINE
1x14 180kg
RP 22 180kg

The weight under 10 was getting out of hand, so I added tempo and more reps. Staying here til 20



SEATED SMITH PRESS (SHOULDER-FOCUSED)
1x9 140kg
Drop set 6/6/6 140-100-60




FLAT BENCH DB FLY TO CRUSH PRESS
1x12 27.5
1x12 27.5



CABLE LATERALS- TIMED
set 1: 1:00 AMAP 50kg x30

set 2: 1:00 am

Rear relaxed

 

[hellerhiwater]

SINGLE ARM LATERALS
1x8 90kg
11+5 80kg

CABLE LATERALS- TIMED
set 1: 1:00 AMAP 50kg x30

1st of all, you look strong as hell. def mirin bro! those rear delts are absolutely bonkers.

2nd...how in the world are you repping 200lbs with one arm on a lateral raise?! or maybe im misreading or misunderstanding. if im not; did you focus this movement pattern for a long time or something? or maybe its one of those john meadows type exertion sets where you just kinda horsecock the weight up as best you can and hit it hard?

i saw a comment of yours about how someone's training was bad so i came looking to see what you did to kind of gauge my own training just to see...and well...i saw all that!

 

[Slowww]

1st of all, you look strong as hell. def mirin bro! those rear delts are absolutely bonkers.

Thanks bro, worked hard to Correct those and overdevelop them last growing phase haha.

2nd...how in the world are you repping 200lbs with one arm on a lateral raise?! or maybe im misreading or misunderstanding. if im not; did you focus this movement pattern for a long time or something? or maybe its one of those john meadows type exertion sets where you just kinda horsecock the weight up as best you can and hit it hard?

Oh the newtech line of machines are very light. Actually I use a pretty solid tempo. I saw deasha using the same machine and he just does full stack lateral raises with 20+ drop sets. The whole line is kind of poor for off season reps below 15-20 to be honest but the machines moment arm, line of force and stability is amazing. So very good for safety and targeting muscle correctly, but the physics for load is not the focus.

i saw a comment of yours about how someone's training was bad so i came looking to see what you did to kind of gauge my own training just to see...and well...i saw all that!

Haha thats fair, some of the beginners have trouble with building balanced programs mostly with either too much or too little volume spread around.
If you want a second opinion i can take a look

 

[Slowww]

Legs 1
Fasted weight: 255.75lbs
Blood pressure is consistently below 130. so I corrected it with a bit of telmisartan. To be honest I would rather do more cardio, but it’s probably not a good use of calories.

Also got feedback from coach for leg day movements. We’ve made the corrections necessary and it is perfect technically. Now I just need to keep the form strict, make sure i review and adjust based on training footage periodically if something gets sloppy.

ADDUCTORS SUPERSET ABDUCTORS
2S CONTRACTION- nautilus
1x12 200, 1x15 200lbs
1x11, 1x13 200
FST 7 15s rest 110——130



GLUTE KICKBACKS
1x12 200
1x12 200lbs


HACK SQUAT— nautilus
1x10 220kg mi40
Rest pause 16 180kg



LEG PRESS- hammer strength
1x6 455kg 1000lbs
4x5 320kg

Man I thought I was gonna get 8 but that shit felt heavy. I got pinned on the 7th rep lmao. Total failure under 1000lbs. Getting to fucking work

LEG EXTENSION- hammer strength plate loaded
1x9 180kg
1x triple drop 140-100-60kg



SEATED HAMSTRING CURLS- nautilus
1x11 220
Pretty bad cramp on abductor after this set. Had to wait and stretch, drink a lot and get back to it.
555 150



BULGARIANS raw
1x16 140
AMRAP 80



standing calves raise- hoist

1x19 220kg
Stopped here. Didnt do another set my leg got so unbelievably tight I did not want to tear a gastrocnemius.
I already learned the hard way about what tearing a muscle feels like this off season so I would prefer to play it safe.