GainzZz For Valhalla

[MattimusMaximus]

Wow! Great PRs. I think i can hold on to 295 doh for a rep. But not very well.
Much awesomeness here.

Thanks Wilhelm! I've actually surprised myself with that double overhand grip haha.

[MattimusMaximus]

BW: 235.4


Intensity Squats: 4-5 min rests

385*1 (@7.5)
405*1 (@8.5)
375*3 (@9)
365*3 (@8.5)

Intensity Bench: 4-5 min rests/ Paused reps

275*1 (@8)
290*1 (@9.5)
265*3 (@9.5)
265*3 (@10)

Slingshot Bench: Paused reps

290*3 (@8.5)
305*3 (@9.5)

Heavy BB Pendlay Rows: 2 min rests

205*5 (@7.5)
205*5 (@7.5)
205*5 (@8)

Heavy BB Curls: 2 min rests

135*5 (@8.5)
135*5 (@8.5)
135*5 (@9)


**So my left shoulder/triceps is still having issues (feels like at their insertion points... or whatevs). Anywho I think it's f'ing with my bench... damn I'm so close to 315 bench but every time I get close something happens!

**Tonight's sesh felt pretty shitty and I overshot the weights out of greed. Before adding more volume I think I'm going to try reducing the weights/RPE's first and if that doesn't work then I'll give an RPE pyramid a go as per mgil's suggestion.

[MattimusMaximus]

**Birthday session**

BW: 233.2 (AM Weigh-in) Weight-loss is going well!



Intensity Press: 5 min rests

185*1 (@7.5)
195*1 (@9.5)
175*3 (@8)
175*3 (@8.5)

Intensity Deadlift: 5 min rests

375*1 (@6) Double Overhand PR!
415*1 (@8)
435*1 (@9)
385*3 (@8)
385*3 (@8.5)

Heavy Chins: 2 min rests/ BW in PM =236

281*3 (@7.5)
281*3 (@8.5)
281*3 (@9.5)

Heavy LTE: 2 min rests

130*5 (@8)
130*5 (@9)
130*5 (@9.5)



**Left shoulder issues. Still managed to get everything done though. Been taking a tennis ball and rolling it over a tender muscle in my back... seems to make the shoulder pain disappear. Hoping to rest it up and fix it myself or else I'm gonna have to see a doc before things get worse.

[cole]

pulls looking good. happy b day!

[Wilhelm]

Happy birthday @MattimusMaximus !

DOH game strong and getting stronger.

[MattimusMaximus]

pulls looking good. happy b day!

Happy birthday @MattimusMaximus !

DOH game strong and getting stronger.

Thanks for the Birthday wishes fellas!

Hoping the GainzZz train keeps going during caloric restriction but I've already accepted that things might start getting harder soon lol. So far things are progressing though!

[MattimusMaximus]

**Trying a new protocol that Hanley suggested for my current schedule of programming.

BW: 233.1 lbs (still trending downward slowly)



Bench Press: 3-4 min rests/ Comp Pause

260*1 (@7)
275*1 (@8)
205*5x6

CGBP: 2 min rests/ Touch n go

165*4x3

Squat: 3-4 min rests/ LBBS

375*1 (@7)
395*1 (@8)
300*5x6

Light BB Pendlay Rows: 2 min rests

180*10 (@8)
180*10 (@9)

Light BB Curls: 2 min rests

110*8 (@9)
110*8 (@9)



**Well I can't say I enjoyed all the volume but it was nice to stray from what I would usually do. I'll give this programming a shot since it works with my work/family schedule and see what happens. I really hate volume but from what I'm learning that's really the only way to get stronger.
**Felt like I was going to die after the 3rd set of 300# squats. Conditioning is an absolute mess I suppose lol.

[BenM]

Very nahce volume there mate! And happy belated birthday.

[cole]

Must have been a long session. Like I said on your IG, squat and bench form solid

[MattimusMaximus]

Must have been a long session. Like I said on your IG, squat and bench form solid

Very nahce volume there mate! And happy belated birthday.

Thanks fellas! It was a LOT more volume than I’m used to. Benching wasn’t too bad but squats were gross. I suppose I have to build up that work capacity now.

Session took 2hr 10 mins but I probably could have cut that down to 1hr 45 if I didn’t waste time editing vids between sets. Lol

[MattimusMaximus]

**Tonight sucked... these sessions take too long


BW: 235 (AM)/ 236.7 (PM)



Bench: 3 min rests/beltless

240*3x5

Press: 3 min rests

175*1 (@7)
185*1 (@8)

150*4x4

Deadlift: 3 min rests

395*1 (@7)
415*1 (@8)

340*3x5

Chins: 2 min rests

237*7 (@7)
237*7 (@8)
237*7 (@9)

STE: 2 min rests/reset and standing version due to shoulder pain

90*10 (@8)
90*10 (@9)

Front Squats: atrocious and forgot how bad my wrist mobility is... I also seriously think my arms are too fat to get into proper racking position.

45*5
65*5
95*5
45*5

Light Back Squats: 2 min rests

225x2



**I really wanted to like front squats but never liked the look of them and now I see why. My wrists and hands were killing me as well as my front deltoid and the bar felt like it was mashing me in the throat. I must be really weak because I couldn't lift 115 with my chest up. Embarrassing!

Light squats were to make up for the horrid front squat session.

[MattimusMaximus]

BW: 234.4 lbs



Comp Squat:

370*1 (@7)
390*1 (@8)

Volume Squat: 4 min rests

345*4 (@8)
345*4 (@8)
300*6 (@7)
300*6 (@7.5)

Volume Bench: 4 min rests/Beltless

220*8 (@6.5)
220*8 (@8)
220*8 (@9)
210*7 (@10)

Volume Deadlifts: 3 min rests/Beltless

315*5 (@6)
315*5 (@6.5)
315*5 (@7.5)
315*5 (@8)

BB Pendlay Rows: 2 min rests

165*10 (@7)
165*10 (@8)

BB Curls: 2 min rests

100*10 (@8)
100*10 (@9)


**session went well. I think I might have to lower the percents a bit for the volume bench. 4 sets of 8 @75% was too heavy for me.

**By the time I reached Deadlifts my legs and lumbar were exhausted... but tbh they still haven't recovered from my squat volume on Jan.26th! I could still feel DOMS and fatigue.

Me and the Doge

[MattimusMaximus]

Official Version of the "Every 3rd Day Template" or "E3DT"... suppose it doesn't need a name but screw it anyways. Just posting this for reference for myself.

Hypertrophy A (Day 1)
Comp Squat: (3 min rests)
1@80%, 1@85%, 1@90%
Volume Squat: (3 min rests)
5x5@70%
Comp Bench: Paused (3 min rests)
1@80%, 1@85%, 1@90%
Volume Bench: TnG/Beltless (3 min rests)
8x5@70%
Pendlay Rows: (2 min rests)
3x10 @8-9
BB Curls: (2 min rests)
3x10 @8-9

Hypertrophy B (Day 4)
Comp Press: (3 min rests)
1@80%, 1@85%, 1@90%
Volume Press: Beltless (3 min rests)
8x5@70%
Comp Deadlift: (3 min rests)
1@80%, 1@85%, 1@90%
Volume Deadlift: Beltless (3 min rests)
5x5@70%
Light Squats: Speed; Time Under Tension (2 min rests)
2x8@50%
Chins: Bodyweight (EMOM)
25 total reps/ EMOM/ @9 every set
STE: (2 min rests)
3x10 @8-9

Strength A (Day 7)
Comp Squat: (4 min rests)
1@85%, 1@90%, 1@95%
Volume Squat: (4 min rests)
3x3@80%
Comp Bench: Paused (4 min rests)
1@85%, 1@90%, 1@95%
Volume Bench: TnG (4 min rests)
5x3@80%
Slingshot Bench: Paused (3 min rests)
3x3@95%
Strength Pendlay Rows: (2 min rests)
3x5 @8-9
Strength BB Curls: (2 min rests)
3x5 @8-9

Strength B (Day 10)
Comp Press: (4 min rests)
1@85%, 1@90%, 1@95%
Volume Press: (4 min rests)
5x3@80%
Comp Deadlift: (4 min rests)
1@85%, 1@90%, 1@95%
Volume Deadlift: Straps (4 min rests)
3x3@80%
Light Squats: Speed/ Time Under Tension (2 min rests)
2x8@50%
Strength Chins: (2 min rests)
Weighted 1@8, Weighted 1@9, 3x3@8-9
STE: (2 min rests)
3x5 @8-9

***Cycle Repeats on Day 13. Increase/Decrease Max using RPE autoregulation percentage chart…scaling @8 = 90%, @9 = 95%
**Flexibility in scheduling should allow for days to occasionally push things to 4 days out or 2 days out from last session performed, depending on availability/scheduling/family/fatigue/etc. Will adjust accordingly.
*Avoid going over @8 for volume. Avoid going over @9 for singles.

[cole]

I really like this

[MattimusMaximus]

I really like this

Haha thanks Cole! I typed it up on my break at work and instead of writing it all out I thought I’d just post it to my own log for reference.

I really like the look of it too! I’ve been programming OCD these past few weeks and I need something I can follow longer term. If I keep those rest times down to 3 ish mins and autoregulate I should be good for quite awhile I think.

Here’s hoping for some max PR’s soon!

[MattimusMaximus]

*Start of self "Tweaked" 3rd day Programming Template

BW: 233.6 lbs


Comp Squat: 3-4 min rests

370*1 (@7)
390*1 (@8)
410*1 (@9.5)

Volume Squat: 4 min rests

335*3 (@7.5)
335*3 (@8)
335*3 (@8.5)

Comp Bench: Comp pause/ 3 min rests

255*1 (@6)
270*1 (@7)
290*1 (@9)

Volume Bench: TnG/ 3 min rests/ Beltless

240*3 (@6.5)
240*3 (@7)
240*3 (@7)
240*3 (@7)
240*3 (@7.5)

Slingshot Bench: Comp pause/3 min rest

290*3 (@7)
290*3 (@8)

BB Pendlay Rows: 2 min rests

185*5 (@7)
185*5 (@7)
185*5 (@7)

BB Curls: 2 min rests

105*5 (@7)
105*5 (@7.5)
105*5 (@8)


***Much better feeling workout! I was extremely fatigued from the last two high volume sessions. I could feel major fatigue in my lumbar, hammies, and hips during squats tonight.

**Finished this workout nearly 20 mins faster and I don't feel like I was just run over by a semi-truck. Unfortunately the other programming has squats and deads on the same day. The combo of the 2 on the same day was kicking my ass so I had to formulate my own program to account for my special snowflakeness.

[MattimusMaximus]

BW: 232.8 lbs (AM)


Comp Press: 3-4 min rests

170*1 (@7)
180*1 (@7.5)
195*1 (@10)

Volume Press: 3 min rests/Beltless

155*3 (@6.5)
155*3 (@7)
155*3 (@7)
155*3 (@7)
155*3 (@7)

Comp Deadlift: 4 min rests

395*1 (@7) Double Overhand PR!!!
415*1 (@8)
440*1 (@9)

Volume Deadlift: 4 min rests

370*3 (@7)
370*3 (@7.5)
370*3 (@8)

Light Pin Squats: Just learning/taking it easy

135*5 easy
185*5 challenging (maybe @7?)

Weighted Chins: 2 min rests

BW = 239 (PM)
+35*1 (@6.5)
+45*1 (@8)
+55*1 (@9)
+25*3 (@6.5)
+30*3 (@8)
+30*3 (@8.5)

LTE: 2 min rest

100*12 (@7) oops, was only supposed to do sets of 6
100*6 (easy)


**Just testing the waters with the presses but now I know the max to work off of. Damn presses are a fickle bitch! I think I could have done 200 but technique becomes extremely important when maxing out. In the vid I hit a pause in the momentum so I'm guessing I got a little out of position. Oh well.

**Deadlifts went incredibly well! I pulled 395 lbs using a raw double overhand grip! That's a 30 lbs tested PR! Pulling 440 was exciting tonight as that's the heaviest I've lifted in a year. My old max is 455 and now my e1rm is 460 after tonight's performance. It felt really good and I've been working on my form so I hope to pull 5 plates this year.

**Pin squats (don't laugh at the ridiculous weight) was just to test the waters tonight. I'm using them to build some strength in the hole and for active recovery between the 6 days off from squats each week. 185 was challenging but it's hard to tell with a new movement. The fact that I'm so weak doing these makes me want to build them up and hopefully it'll transfer to my comp squat.

[cole]

Nice pull. Looked fast, I bet your 1RM is higher than 460

[Wilhelm]

Doh continues to amaze.

[MattimusMaximus]

Nice pull. Looked fast, I bet your 1RM is higher than 460

Thanks Cole! Here's hoping that's true. I want 5 plates damnit! lol

Doh continues to amaze.

Thanks Wilhelm! My reaction at the end of the vid shows how surprised I was that it even left the ground using Doh!