Long Off-Season to Classic D Class Weight Cap

[Slowww]

Weight 240.5

9th week off season

Holding mild glute striations, 9 weeks into the bulk, after adding +-20lbs so I’ll consider the first part of the off season to be going well. Legs still decent condition, but abdomen starting to accrue a noticeable amount fat on for sure.

Pretty well adjusted to new diet, still going to sleep hungry every night so I have a lot of space to push.

 

[Slowww]

Waking up fasted at 110.6kg/ 244lbs
Just half a kg/ one pound away from heaviest.

Almost time to get into new levels of biglyness. Maybe tomorrow, maybe next week, but now it’s time for some real progress

 

[Slowww]

Fucking stoked
Deadlifts already back to near 500 for reps.
Did 8x 485 conventional with RIR 2-3
Then back down with 10 x 405 RIR 1-2

No back pain, no herniated disc acting up.
Felt good as new, like my spine never popped.
Im gonna keep reps high, AND while I don’t ever do RIR, since I am still feeling oit a movement I haven’t dont in maybe 2 years with a pretty serious injury, Im just going enough to get some overloading and growth in the erectors. It’s not a body part that needs crazy attention, so the potential cost of a bit of extra growth is NOT worth it or even necessary. If I had no spinal injury I would 100% RIP AND GRIP life a Thai masseuse about to get evicted

 

[Slowww]

Currently holding 110+kg 242+ lbs
Progress is very linear in terms of scale and gym.
This is probably smoothest progression in lifts I’ve seen, and most evenly distributed across movements. None are lagging and there doesnt seem to be any overreaching in terms of volume, despite having a 5 day microcycle (4on 1off)

Going to be limiting conventional deadlift to 500lbs though, and working reps up to 12 at a minimum.
My back felt pretty damned sore the day after, but by 36 hours after it is feeling a lot better. Just noting this for personal reference, because I am not used to the back fatigue in that region anymore. The CNS fatigue yesterday was also something Im going to have to adjust to. Made sure I was asleep with CPAP on at a reasonable time with food before bed so I wouldn’t be hungry over night.

 

[mimovic]

Can you tell us how your training split looks nowadays?

 

[Slowww]

Can you tell us how your training split looks nowadays?

I have a 10 day microcycle. 4 on, 1 off. PPLU A&B— 10-16 sets per group. Everything all out to failure, except my conventional deadlift sets. Of course there are also intensifiers, and tempo schemes for certain movements.

 

[Slowww]

Leg day was very good, belt squat for quad isolation with tempo and pause, deep ROM got to 300kg/660lbs for 7– next time for sure 8, and then 260kg/575 for rest pause to 12. This was higher reps +1 & weight +20kg more than last week
Everything moved up again by reps & weight. Right now everything is super smooth. Protocol has 0 reasons to change, responding very well to higher fats and supplements (literal supplements) so far.

View attachment 20251023-2_2025_10_23_19_43_53.mov

 

[ChemBB]

Leg day was very good, belt squat for quad isolation with tempo and pause, deep ROM got to 300kg/660lbs for 7– next time for sure 8, and then 260kg/575 for rest pause to 12. This was higher reps +1 & weight +20kg more than last week
Everything moved up again by reps & weight. Right now everything is super smooth. Protocol has 0 reasons to change, responding very well to higher fats and supplements (literal supplements) so far.

I wish my gym had belt squat machine like that

I had to buy a cheap power rack attachment for belt squats, it can only fit 6 plates =/

Also, I tried that belt squat RDL lift you talked about the other day -- it is amazing! Finally, I can do some kind of DL without aggravating my herniations.

 

[Slowww]

I wish my gym had belt squat machine like that

I had to buy a cheap power rack attachment for belt squats, it can only fit 6 plates =/

Also, I tried that belt squat RDL lift you talked about the other day -- it is amazing! Finally, I can do some kind of DL without aggravating my herniations.

View attachment 356386

Dang thats tough, but still a lot better than loading up a barbell for the back, probably have to do pretty high reps/intensifiers or pre exhaust a lot first I guess.

Awesome! Really happy that it helped and you are able to do the DL variation. It is definitely a game changer for people with back injuries

 

[Slowww]

Weight: 110.8kg/244.3lbs

Upper body day is going very well. My triceps had basically stalled out on previous program, but started growing again and progressing nicely with the correct volume. I needed significantly less sets of isolation exercises.

Since I had leg day yesterday I may well wake up tomorrow at my heaviest weight ever just off by under a pound. Closing in on it way faster than expected with much, much better conditioning.i really think I can hit a decent 260-275 by the end of this if it keep moving this way

 

[Deadpool99]

I have a 10 day microcycle. 4 on, 1 off. PPLU A&B— 10-16 sets per group. Everything all out to failure, except my conventional deadlift sets. Of course there are also intensifiers, and tempo schemes for certain movements.

Great split, I dead ass coincidently just decided to switch to this a few days ago.

Decided to add an extra day and have a very heavy leg day instead of Anterior/posterior. To cut some on my gym sessions so when going back home it's more convenient

Nice to see the progress and feeling perfect, keep it up.

 

[Slowww]

Great split, I dead ass coincidently just decided to switch to this a few days ago.

Decided to add an extra day and have a very heavy leg day instead of Anterior/posterior. To cut some on my gym sessions so when going back home it's more convenient

Nice to see the progress and feeling perfect, keep it up.

Yeah it’s good, if you have the time & can make the commitment to basically 1 random day off per week haha.

 

[Slowww]

As expected woke up fasted at heaviest recorded weight. 245.8lbs am, or 111.5kg

Had a bit of trouble sleeping this week, my family rescued a kitten, but I am allergic to cats and it has taken to sleeping on me

 

[Erock523]

Just skimmed through your log bro! Killer work. Love the intensity!

 

[Slowww]

247lbs 10 weeks bulk +27lbs
Waterlogged from leg day.
Got the full throttle dad bod now; paunch in the front striated glutes in the back. Truly Cursed genetics

 

[mimovic]

Can you give me a brief outline of your upper session? Like numer of seta and exercuses per bodypart. I'm considering something similar but always think that the session will take me 2hrs to finish

Don't you find that the upper session is affected by the earlier sessions in the rotation (push and pull)?

Thanks brother

 

[Slowww]

Can you give me a brief outline of your upper session? Like numer of seta and exercuses per bodypart. I'm considering something similar but always think that the session will take me 2hrs to finish

Don't you find that the upper session is affected by the earlier sessions in the rotation (push and pull)?

Thanks brother

Sure bro. 2 exercises 2 set each Bicep & tricep. 1 for back 2 sets, 1 exercise for shoulder heads medial delt-2 sets, rear delt-2 sets. Everything to failure.

1/2 of sets are intensifiers

Takes me 45 minutes or an hour

I don’t find it is affected by previous days because I have enough time to recover and my volume is correctly prescribed.

I think to a lot of guys recover means - 0 soreness etc. but I see it as can I overload the movement whether sore or not, so maybe I have some tricep soreness but I can still go to total muscular failure and get more reps or more weight than last session.

When growing at my fastest rates Im basically sore or in pain all the time outside of the gym but consistently getting stronger during training regardless of perceived discomfort

 

[DinoBB76]

Sure bro. 2 exercises 2 set each Bicep & tricep. 1 for back 2 sets, 1 exercise for shoulder heads medial delt-2 sets, rear delt-2 sets. Everything to failure.

1/2 of sets are intensifiers

Takes me 45 minutes or an hour

I don’t find it is affected by previous days because I have enough time to recover and my volume is correctly prescribed.

I think to a lot of guys recover means - 0 soreness etc. but I see it as can I overload the movement whether sore or not, so maybe I have some tricep soreness but I can still go to total muscular failure and get more reps or more weight than last session.

When growing at my fastest rates Im basically sore or in pain all the time outside of the gym but consistently getting stronger during training regardless of perceived discomfort

How do you manage your cardio with your new coach? Do you have any guidelines for daily NEAT?

 

[Slowww]

Just skimmed through your log bro! Killer work. Love the intensity!

thanks man! Haha gotta keep it intense or else it’s a bit boring just pushing some weights til mild discomfort

 

[Slowww]

How do you manage your cardio with your new coach? Do you have any guidelines for daily NEAT?

For NEAT I have daily steps, and cardio for a certain amount of days of the week. My situation with cardio is a bit different since I take my kid to school on a bicycle i do a minimum of 30 minutes 5 days a week so we base it around that