MESO-Rx

Anabolic Steroids

BUILDING A BEAST

Today’s grind, didn’t realize skipping the rest day was gonna make me
Squat 3 days in a row so that sucked but I was juiced today!

Squats 310 3x5 @7RPE
Bench 255 3x3
Bench back off 165 2x12
Cable lifts 15 2x15
Single arm standing dumbbell press
40 4x12
Weighted dips 35 2x12
Good stretch

Another long mountain bike ride is near in my future then late night rock climb. I’m maintaining around 173-175 and getting stronger and leaner so I’m gonna keep cals at 3100 for another couple weeks
 
Yesterday’s intensity carried through to today felt strong as hell and technique was on point for oly lifts.

Snatch complex (1 snatch + 1 hang snatch + 1 TNG snatch)
95x1 110x1 125x1 130x1 135x1 no misses at all
1 clean + 1 front squat + 2 jerks
130x1 160x1 180x1 190x1 no misses either and jerks felt slick
Deadlift
425 2x5 @8RPE
Strict toes to bar
3x20 I fucking hate these
Kettle bell single arm farmer walk
70lb bell 3x30 steps each arm. This is far too light but I don’t have a heavier kettle bell so I’m going to do it as suitcase carries next time it comes up.

Really impressed with my speed today and technique on all the lifts. I have a nasty knot in my back that’s hurting during the heavy deadlifts so gonna get some Graston done on that to loosen it up for next training session cause I get tomorrow as a rest day!
 
16oz steak and a plate of Chinese food last night and I weighed in at 173lb this morning. I shouldn’t be losing weight anymore there’s no way my TDEE is higher then 3000 on my work days or at least I didn’t think. Anyways that means I was doing working sets with 2.5x BW for deadlift yesterday which is nice been a while since I’ve gotten to do that.
 
Decent sesh today lots of gas in the tank still for progression with the numbers I’m using.

Squats
335 3x4 @8RPE
Cleans from blocks below knee @80%1RM
175 3x3
Jerks daily max triple
95x3 115x3 135x3 155x3 175x3 was good enough for today elbows are lit
GHR
2x15
Landmine oblique twists
35lb 4x10 each side
Side lateral raise
15lb 2x15
Straight bar curl
65lb 2x12
Triceps extension
85 2x15

Using the pulse messager unit on my spinal erectors tonight they are knotted to all hell and I got two days off so gonna beat the shit out of them electrically so hopefully they are good come Monday
 
FBFE2588-9B5B-4081-A460-B729D8521CA7.png
F58B6313-691A-4B16-BA00-190654DE6515.png

So it seems that this is the muscle I’ve damaged at the origin poin and may have a minor tear cause this morning there is a bruise at the origin point and I haven’t had any impact there. Game plan is to go back to high bar for 2 or 3 weeks and really focus on stretching this properly as it seems to be the same thing every time I low bar cause I believe it’s very tight from day to day wearing a hard hat or helmet and when I place the low bar in its position it pinches the muscle when I’m bracing and with no elasticity it’s just tearing at the origin. Fun stuff eh
 
I thought I could get away with low bar so I tried it and throughout the workout felt kinda weird when unracking but now hours later I’m hurting bad because of it so I’m going back to highbar nylon belt for now.

Workout:

Power clean + push press 1:5
95x5 115x5 135x5 160x5 185x4 misses the last push press leaning back and didn’t want to finish the rep in a compromised position.
Snatch pull
185 3x3
Squats
305 3x6
Hanging Knees to elbows 3x20
Single arm dumbbell row
65 3x15 each arm
 
Bleh workout due to my back I even took a day off yesterday and got off of work early today.

Front squat + jerk 3:2 daily max
95x1 115x1 135x1 165x1 185x1
Clean pulls 3x3 @120% 1rm
Unable to complete due to back
Bench press
260 3x3 unable to brace so went 240 3x3
Lay pull down=impossible
Single arm shoulder press
45lb 4x12 each arm first thing that felt good today
Tricep extensions
85lb 2x15 also felt good.

Going to the Chiropracter for Graston and an adjustment then massage therapy to beat this injury into submission cause I want gainz
 
Today’s workout was better my back is still bad but I was able to work around it without much if any aggravation.

Snatch 1x3 daily max
95 2x3 110x3 130x3 135x3 daily max 155x1 cause my technique felt good and didn’t miss one so wanted to do a 95% single and honestly think I have about 180 in my snatch now if the technique carries through.
Clean&jerk 80% 1x2
130x2 155x2 175x2 195x2 wanted 205 today but didn’t want to test the back
High bar beltless squat 3x5
275 3x5 going to be doing squats high bar from now until I’m 8 weeks out from a competition I always seem to injure myself lowbar either elbow or upper back so I’m going to avoid it.
Skipped heavy barbell carry for 3x30 steps
GHR 2x15
Side planks 4x30 sec each side
 
Took Friday Saturday Sunday off as my back squat as getting bad and I injured my hand at work but and thats better now.

I restarted from week 3 day 2 which is the first day I basterzied due to pain.

Front squat + jerk 3:2 daily max
95 2x3 165 2x3 185 2x3 I probably should have gone for 205 but I just did 185 twice to keep them silky sets
Clean pulls @110-120%
265lb 3x5
Bench press
255 3x3 paused each last rep
Single arm dumbbell press
45lb 4x12
Lat pull down (kept it light)
120 3x5
Tricep extensions
85lb 2x15

Did some yoga and a good stretch then realized it’s a beautiful day I should go for a ride and did a 20km mountain bike ride was a hoot but my dog was feeling the cold weather he was slow as a slug today on the downhill portions
 
Still just working around injuries best I can.

Snatch 1x3 daily max
95 2x3 110x3 130x3 145x3
Clean&jerk 1x2 @75%
145x2 175x2 190x2 205x1 hand couldn’t grip more then that having issues.
Front squat (replaced back squat) 5x3
225 @7RPE
GHR 2x15
Side planks 4x30sec each side

Did some snatch balance practice and snatch drop press for back stability. Kinda went all fuck it on diet and tracking from my injury still eat similar just not tracking so may be over eating some days and under eating others. Still fluctuation between 172-175lb debating hiring a coach for nutrition just for accountability but I want something like RP strength or avatar except avatar did my man layne wrong so can’t go for them (yes I know he was bumping a gal that wasn’t his wife but he is still the brains behind it IMO and without him it’s just a cool automation)
 
RodgerThat said:
debating hiring a coach for nutrition just for accountability
Click to expand...

I'll be your coach Rodge... I know I can keep you accountable.

download.jpeg


RodgerThat said:
avatar except avatar did my man layne wrong so can’t go for them (yes I know he was bumping a gal that wasn’t his wife but he is still the brains behind it IMO and without him it’s just a cool automation)
Click to expand...

I used Avatar for a little while and really enjoyed it. It was fun playing around with it and it absolutely has an element of accountability. I hope they upgrade some things with it but it was a cool app.

I didn't know about the Layne thing, I thought he still worked with them.
 
I got one of the RP templates on a sale a while back. at the time, i tired it for like a week and didnt like it. But i was a more is more kinda guy at the time. more isnt always better. if i can get just as much, if not more out of less, ill take that.

although with my nutrition the way it is now, im eating considerably less (just got bumped up to 3500 cals on my high carb days, was at 3245. And 2705 on my low carb days which just got bumped to 3025) its set up very similar to what RP had it at.
 
theprodgicalson said:
I got one of the RP templates on a sale a while back. at the time, i tired it for like a week and didnt like it. But i was a more is more kinda guy at the time. more isnt always better. if i can get just as much, if not more out of less, ill take that.

although with my nutrition the way it is now, im eating considerably less (just got bumped up to 3500 cals on my high carb days, was at 3245. And 2705 on my low carb days which just got bumped to 3025) its set up very similar to what RP had it at.
Click to expand...
Any chance of sending me that template so I can try and figure it out myself then?
 
So I ate dirty as hell yesterday.... 17 donuts dirty. I won the competition though so there’s that.

Back still hurts but deadlifting wasn’t too bad on it so did my best

Deadlift 405 3x3 @7.5RPE
Pull ups 3x10
Barbell row 135 2x12
Lay pull down 120 3x15
SS
Barbell curl 65 3x12
Single arm kneeling dumbbell press
45lb 4x12 each arm

Big stretch and some body tempering
 
RodgerThat said:
So I ate dirty as hell yesterday.... 17 donuts dirty. I won the competition though so there’s that.

Back still hurts but deadlifting wasn’t too bad on it so did my best

Deadlift 405 3x3 @7.5RPE
Pull ups 3x10
Barbell row 135 2x12
Lay pull down 120 3x15
SS
Barbell curl 65 3x12
Single arm kneeling dumbbell press
45lb 4x12 each arm

Big stretch and some body tempering
Click to expand...
17 donuts? That sounds incredible, and also absolutely horrible all at once haha
 
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