GainzZz For Valhalla

[MattimusMaximus]

BW: 210.9 lbs (2650 cals)

Deadlift:

445 @9

Slingshot Bench: Paused

315 @9


Training maxes are all up now since Nov:
Sq: 405 -> 430
Be: 255 -> 290
De: 425 -> 460
Pr: 155 -> 175

[JohnHelton]

I know those aren't PR numbers, but it has to be nice to have things moving in the right direction.

[MattimusMaximus]

I know those aren't PR numbers, but it has to be nice to have things moving in the right direction.

Any progress is better than no progress for sure. For now I’m content with slow progression with no injuries.

[MattimusMaximus]

BW: 215 lbs (2950 cals) *gained 16 lbs since Nov 2022


Squat:

405 @8.5

Bench: Paused

280 @8.5

Press:

180 @8.5


***Still training. Strength still improving slowly. Gained a bunch of stress fat (mad about it). I think my body actually likes this weight for performance but I’m around 25% BF right now. Probably go into a deficit after Deadlift singles on Friday and hope my strength doesn’t drop again.

[MattimusMaximus]

Deadlift:

455 @9

Slingshot: Paused

325 @9

[MattimusMaximus]

BW: 216.5 lbs (2950 cals)

Squat:

375
405
435 @9

Bench: Comp Paused

260
280
300 @9


***So it’s become obvious my body likes to be fat and I really don’t think that’s cool. Maybe it regulates cortisol better with more BF? That doesn’t make sense though. The weight gain is definitely not by choice. I tried to maintain my weight but stress levels were too high unfortunately (stress weight gain). Glad to see strength has come back quite a bit though.

[cole]

show us your DUP!

[JohnHelton]

Yes. Give us an update.

[lheugh]

I do miss updates here.

[MattimusMaximus]

@cole @JohnHelton @lheugh It’s been a wild few months. Unfortunately lost a lot of top end strength when a move forced me to take a 7 week training hiatus. I did a fairly aggressive cut as well and ended at a BW of 194 lbs 2 weeks ago. Maintaining around 196 right now.

Started back into training mid January but I’m definitely more focused on overall health, longevity, and hypertrophy now. Been spending lots of time reading up old @Hanley threads about hypertrophy. Barbell Medicine, RP hypertrophy, etc. Analysis paralysis would accurately describe my situation. Haven’t been logging as I’m still figuring out training and honestly I’m so weak right now. lol. Mondays are more strength focused, Wed/Fri more hypertrophy focused.

Today,

Squat: Beltless/2 min rests

215x5 x4 sets

Bench: Beltless/Controlled TnG/2 min Rests

140x5 x5

SLDL: Beltless/Cobra Grips/2 min rest

205x8 x2 Sets

Oly SFP: 60s Rests/controlled negs

95x5 x3 sets

Oly Arm Curls: 60s rests/controlled negs

95x5 x3 sets


***51 mins total
-really trying to focus on the lengthened ends of the ROM on accessories especially. I dabbled with lengthened partials only for a bit but it was difficult to standardize reps. I do like them on hypertrophy bench days though. Trying to stay closer to failure on the hypertrophy focused stuff, and far away from failure on the strength focused stuff (worked well for me in the past).

[cole]

Trying to stay closer to failure on the hypertrophy focused stuff, and far away from failure on the strength focused stuff (worked well for me in the past).

This is what the research suggests.

-really trying to focus on the lengthened ends of the ROM on accessories especially. I dabbled with lengthened partials only for a bit but it was difficult to standardize reps. I do like them on hypertrophy bench days though.

Data Driven Strength has some good content on this topic.

https://www.data-drivenstrength.com/new ... akeaway-11

Looking forward to seeing your new training style!

[MattimusMaximus]

Thanks @cole I’ve been looking at DDS too. The lengthened positions research is pretty interesting.

Hypertrophy is so slow for us naturals that I never know if any of these differences in training really matter that much for muscle growth. I’ll probably end up looking the same as when I trained purely for strength.

[broseph]

Thanks @cole I’ve been looking at DDS too. The lengthened positions research is pretty interesting.

Hypertrophy is so slow for us naturals that I never know if any of these differences in training really matter that much for muscle growth. I’ll probably end up looking the same as when I trained purely for strength.

I have found hypertrophy-specific training to be helpful... for hypertrophy. I haven't tried anything fancy, but paying attention to target muscle groups and working closer to failure have yielded results not seen with strength-specific training.

The flip side of that coin is that hypertrophy-specific stuff, once you're already somewhat strong, does nothing for 1RM strength (for me).

[MattimusMaximus]

@broseph I actually notice a very quick and significant deterioration in strength when I regularly train hypertrophy-specific (close to failure). My body doesn’t recover well at all from it. I also fail really quickly on any sets above 8 reps so the hypertrophy focus is a bit of a programming challenge too.

[MattimusMaximus]

BW: 196.2 lbs (Maintenance 2580 cals)

Seated BB Press: Beltless/paused/negs/2 min rests

100x9 x3 sets @9.5

Bench: Beltless/Paused/negs/no lockouts/2 min rest

145x8 x2 sets @8.5

Chins: 60s rests/negatives w dead hangs/Cobra Grips

BW x8,5,5

High Upright Rows: 60s rests/Negs

60x11 x2 sets

Incline Seated DB Curls: 60s rest/negs/stretch pauses

28’s x9 x2 sets


***52 mins total
-when I say negs I just mean controlling the negatives. It’s maybe a 2-3 second tempo, nothing super slow or anything.

Waist: 38”
Hips: 41”
Ratio: 0.93

[JohnHelton]

We weigh the same now!

[cole]

Are you training in a commercial gym now?

[MattimusMaximus]

We weigh the same now!

You’ve definitely got me beat on the lean tissue though. I’m still like 22% BF (down from 34% ish). I want to eventually be around 15-18% for health but I needed a break from the deficit.

@cole Never! Lol. I don’t miss it either. I got an adjustable bench for my Bday last month for some variety. Loving the incline bench tbh. Seated overhead presses are also pretty awesome. I’m noticing way less axial(?) fatigue vs standing.

[lheugh]

I'm really glad to see you back logging and congrats on the weight loss!

[MattimusMaximus]

BW: 196.0 lbs (maintenance cals 2580)

Deadlift: Beltless/DOH/2 min rests

235x5 x3 sets

High-Bar Squats: Beltless/control A2G/2 min rest

205x7 x2 Sets (@9.5)

Incline Bench: Beltless/Paused/No Locks/2 min Rest

145x9,8 (@9)

EZ SFP: 90s rest/negs w Stretch Pauses/no lockouts

65x10 x2 sets (@10)

EZ Jerry Curls: 90s rest/negs w stretch pauses

65x10,9 (@9.5)

***45 mins total