GainzZz For Valhalla
Moderator: Chebass88
- MattimusMaximus
- Registered User
- Posts: 1751
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 195.9 lbs (2630 cals maintenance)
Deadlift: Beltless/DOH/2 min rests
255x5 x3 sets
High Bar Paused Squats: Beltless/2 min rest
170x9 (@9)
170x8 (@9)
LP Incline Paused Bench: Beltless/2 min rest
150x10 (@9)
150x9 (@9.5)
EZ SFP: LP Stretch pauses/90s rest
60 x14 (@9.5)
60 x13 (@10)
EZ Arm Curls: Stretch pauses/90s rest
60 x14 (@9)
60 x12 (@9.5)
***53 mins total
Deadlift: Beltless/DOH/2 min rests
255x5 x3 sets
High Bar Paused Squats: Beltless/2 min rest
170x9 (@9)
170x8 (@9)
LP Incline Paused Bench: Beltless/2 min rest
150x10 (@9)
150x9 (@9.5)
EZ SFP: LP Stretch pauses/90s rest
60 x14 (@9.5)
60 x13 (@10)
EZ Arm Curls: Stretch pauses/90s rest
60 x14 (@9)
60 x12 (@9.5)
***53 mins total
- MattimusMaximus
- Registered User
- Posts: 1751
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 196.9 lbs (2630 cals)
Low Bar Squat: Beltless/2 min Rests
265x3 x4 sets
Bench: Beltless/control TnG/2 min Rests
185x3 x5 sets
SLDL: Cobras/2 min rest
245 x8,7 (@9.5)
Oly SFP: Length Partials w pauses/90s rests
90x6 x3 sets (@10)
Oly Arm Curls: Stretch Pauses/90s rests
90x6 x3 sets (@10)
***57 mins total
-SLDLs didn’t feel right today. Couldn’t feel it in my hammies when I normally can. Guessing weight is too heavy to keep form.
Low Bar Squat: Beltless/2 min Rests
265x3 x4 sets
Bench: Beltless/control TnG/2 min Rests
185x3 x5 sets
SLDL: Cobras/2 min rest
245 x8,7 (@9.5)
Oly SFP: Length Partials w pauses/90s rests
90x6 x3 sets (@10)
Oly Arm Curls: Stretch Pauses/90s rests
90x6 x3 sets (@10)
***57 mins total
-SLDLs didn’t feel right today. Couldn’t feel it in my hammies when I normally can. Guessing weight is too heavy to keep form.
-
- Registered User
- Posts: 2910
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: GainzZz For Valhalla
how is eating 2600 cal/day? do you feel good or always hungry and grumpy?
- MattimusMaximus
- Registered User
- Posts: 1751
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
- MattimusMaximus
- Registered User
- Posts: 1751
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 197.4 lbs (2630 cals)
Seated BB Paused Overhead Press: Beltless/2 min rests
110 x9 (@9)
110 x8 (@9.5)
110 x6 (@9)
LP Paused Bench: Length Partials/Beltless/2 min rest
160 x10 (@9)
160 x9 (@10)
Weighted Chins: Negs w dead hang pauses/90s rests
BW+35 lbs x5 (@9)
BW+35 lbs x5 (@11)
BW+35 lbs x4 (@11)
BB Bent Face Pulls (SS) BB High Upright Rows: Cobras/90s rest
55 x12+12 (@9)
55 x12+10 (@9.5)
Incline Seated DB Curls: Stretch Pauses/90s rest
28’s x10 (@9)
28’s x7 (@10)
***60 mins total
-Got the idea for (@11) from Eric Helms. I’m using it to symbolize a final rep not being full ROM (so failure) with a negative still attached to it. That way it’s more accurate for progression tracking.
Seated BB Paused Overhead Press: Beltless/2 min rests
110 x9 (@9)
110 x8 (@9.5)
110 x6 (@9)
LP Paused Bench: Length Partials/Beltless/2 min rest
160 x10 (@9)
160 x9 (@10)
Weighted Chins: Negs w dead hang pauses/90s rests
BW+35 lbs x5 (@9)
BW+35 lbs x5 (@11)
BW+35 lbs x4 (@11)
BB Bent Face Pulls (SS) BB High Upright Rows: Cobras/90s rest
55 x12+12 (@9)
55 x12+10 (@9.5)
Incline Seated DB Curls: Stretch Pauses/90s rest
28’s x10 (@9)
28’s x7 (@10)
***60 mins total
-Got the idea for (@11) from Eric Helms. I’m using it to symbolize a final rep not being full ROM (so failure) with a negative still attached to it. That way it’s more accurate for progression tracking.
- MattimusMaximus
- Registered User
- Posts: 1751
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 196.5 lbs (2630 cals)
Deadlift: Beltless/DOH/2 min rests
295x3 x3
High Bar Paused Squats: Beltless/2 min rest
175 x7 (@8)
175 x7 (@8.5)
LP Incline Paused Bench: Beltless/2 min rest
155 x9 (@9.5)
155 x8 (@9.5)
EZ SFP: LP Stretched Pauses/90s rest
65 x12 (@11)
65 x10 (@10)
EZ Arm Curls: Stretch Pauses/90s rest
65 x12 (@9)
65 x10 (@9.5)
***56 mins total
-my kids were fighting lots so things took longer. Went a bit easier on squats today. Don’t want my quads fried for squat singles on Monday. Still got a good enough stimulus with roughly 2 RIR that stairs afterwards were shaky. Think I might be starting to notice some hypertrophy in most muscle groups but still early to tell for sure.
Deadlift: Beltless/DOH/2 min rests
295x3 x3
High Bar Paused Squats: Beltless/2 min rest
175 x7 (@8)
175 x7 (@8.5)
LP Incline Paused Bench: Beltless/2 min rest
155 x9 (@9.5)
155 x8 (@9.5)
EZ SFP: LP Stretched Pauses/90s rest
65 x12 (@11)
65 x10 (@10)
EZ Arm Curls: Stretch Pauses/90s rest
65 x12 (@9)
65 x10 (@9.5)
***56 mins total
-my kids were fighting lots so things took longer. Went a bit easier on squats today. Don’t want my quads fried for squat singles on Monday. Still got a good enough stimulus with roughly 2 RIR that stairs afterwards were shaky. Think I might be starting to notice some hypertrophy in most muscle groups but still early to tell for sure.
- MattimusMaximus
- Registered User
- Posts: 1751
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 197.0 lbs (2630 cals maintenance)
Low Bar Squat:
285 x1
325 x1
355 x1 @8.5
305x1 x4 sets (Beltless/60s rests)
Comp Bench: Beltless/Paused
205 x1
225 x1
245 x1 @9.5
200x1 x5 sets (Beltless/Paused/60s rests)
Oly SFP: LP stretch pauses/90s rest)
92.5 x6 (@9)
92.5 x6 (@10)
Oly Arm Curls: stretch pauses/90s rest)
92.5 x6 (@9)
92.5 x6 (@9.5)
***51 mins
-skipped SLDLs to save my hams/back for deadlift singles later this week. Dropped a set of accessories too. Gonna deload next week. The bodybuilding-esque training has built up some fatigue.
Low Bar Squat:
285 x1
325 x1
355 x1 @8.5
305x1 x4 sets (Beltless/60s rests)
Comp Bench: Beltless/Paused
205 x1
225 x1
245 x1 @9.5
200x1 x5 sets (Beltless/Paused/60s rests)
Oly SFP: LP stretch pauses/90s rest)
92.5 x6 (@9)
92.5 x6 (@10)
Oly Arm Curls: stretch pauses/90s rest)
92.5 x6 (@9)
92.5 x6 (@9.5)
***51 mins
-skipped SLDLs to save my hams/back for deadlift singles later this week. Dropped a set of accessories too. Gonna deload next week. The bodybuilding-esque training has built up some fatigue.
-
- Registered User
- Posts: 2910
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: GainzZz For Valhalla
nice squat single matt, getting back up there. 4 wheels in a couple months
- MattimusMaximus
- Registered User
- Posts: 1751
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
Thanks @cole it’s been frustrating with the weight loss and the forced layoff over winter. No idea what my potential at this lower BW is now. I’m guessing my “closer to failure” training is hindering some of the strength gains but I like the hypertrophy I’m seeing so I’ll stick with it.
- MattimusMaximus
- Registered User
- Posts: 1751
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 196.4 (2630 cals maintenance)
Seated BB Paused Overhead Press: Beltless/2 min rests
110 x10 (@9)
110 x8 (@9)
110 x7 (@9.5)
LP Paused Bench: Beltless/2 min rest/flared elbows
165 x9 (@10)
165 x7 (@11)
Chins: Cobra Grips/Dead hang pauses/90s rests
BW x10 (@9.5)
BW x6 (@10)
BW x5 (@10)
BB Bent Face Pulls (SS) BB High Upright Rows: Cobras/90s rest
60 x10+8 (@9)
60 x10+8 (@9.5)
Incline Seated DB Curls: Stretch Pauses/90s Rest
28’s x11 (@10)
28’s x8 (@11)
***57 mins total
-kids were fighting again. Probably added 10 mins to session. Not sure if I’m liking incline curls anymore. Thinking of going back to regular seated curls. We’ll see. Definitely deloading next week though. I can feel the fatigue difference. Probably training too close to failure too often.
Seated BB Paused Overhead Press: Beltless/2 min rests
110 x10 (@9)
110 x8 (@9)
110 x7 (@9.5)
LP Paused Bench: Beltless/2 min rest/flared elbows
165 x9 (@10)
165 x7 (@11)
Chins: Cobra Grips/Dead hang pauses/90s rests
BW x10 (@9.5)
BW x6 (@10)
BW x5 (@10)
BB Bent Face Pulls (SS) BB High Upright Rows: Cobras/90s rest
60 x10+8 (@9)
60 x10+8 (@9.5)
Incline Seated DB Curls: Stretch Pauses/90s Rest
28’s x11 (@10)
28’s x8 (@11)
***57 mins total
-kids were fighting again. Probably added 10 mins to session. Not sure if I’m liking incline curls anymore. Thinking of going back to regular seated curls. We’ll see. Definitely deloading next week though. I can feel the fatigue difference. Probably training too close to failure too often.
- DanCR
- Registered User
- Posts: 3776
- Joined: Sat Dec 14, 2019 11:06 am
- Location: Louisiana / New York
- Age: 45
Re: GainzZz For Valhalla
They have the desired effect but they’re a cunt. I’ve been doing them on and off for 25 years and every damn time I start with 20s, work up to the 35s over a few weeks, and then move on because progressing them gets nearly impossible. (Or I find myself doing stupid shit like using the 40s for uselessly low reps to feel better.) Geoffrey Verity Schofield, whose arms are enormous, has talked about it taking him multiple years just to, say, double his reps on a given weight with them.
- MattimusMaximus
- Registered User
- Posts: 1751
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
@DCR I’m definitely noticing I’ll be going along smoothly and then out of nowhere I’m already at or near failure. Not even sure I’m getting that great of a stretch at the bottom. I thinking cueing chest up gets a bit of a better lengthened stretch. Nothing seems to target my biceps better than good ‘ol barbell or EZ bar curls. I wish I had a cable machine so I could get some nice resistance at the bottom.
- broseph
- High Fiber
- Posts: 4968
- Joined: Sun Sep 17, 2017 6:11 am
- Location: West Michigan
- Age: 41
Re: GainzZz For Valhalla
Seems like there can be a lot of little cues for those bodybuildy movements. I know I got used to instinctively moving the most "efficient" way with the big lifts and have found the little stuff to be the polar opposite.
Pinning the elbows to the bench or chest gets the best stretch for me.
Pinning the elbows to the bench or chest gets the best stretch for me.
- MattimusMaximus
- Registered User
- Posts: 1751
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 197.4 lbs (2630 cals)
Deadlift: Beltless
345
375
405 @9.5
335x1 x3 sets (Beltless/DOH/60s rests)
High Bar Paused Squats: Beltless/2 min rest
175 x8 (@8.5)
175 x8 (@9.5)
LP Incline Paused Bench: Beltless/2 min rest
155 x10 (@10)
155 x9 (@11)
EZ SFP: LP stretch pauses/90s rest
70 x10 (@9)
70 x8 (@10)
EZ Arm Curls: Stretch pauses/90s rest
70 x10 (@8.5)
70 x8 (@10)
***58 mins total
-great pump everywhere. Doubt I’ll need a serious deload. Maybe more of an active recovery next week for a session or 2 next week. Now that I’m not chasing 1RM as much I’ll probably be more reactive in my deloads vs planning anything.
@broseph yeah the cues have massively changed where I’m feeling the muscles being stretched. I’d never flared my elbows for benching before and it feels great on the pecs using these lighter weights.
Deadlift: Beltless
345
375
405 @9.5
335x1 x3 sets (Beltless/DOH/60s rests)
High Bar Paused Squats: Beltless/2 min rest
175 x8 (@8.5)
175 x8 (@9.5)
LP Incline Paused Bench: Beltless/2 min rest
155 x10 (@10)
155 x9 (@11)
EZ SFP: LP stretch pauses/90s rest
70 x10 (@9)
70 x8 (@10)
EZ Arm Curls: Stretch pauses/90s rest
70 x10 (@8.5)
70 x8 (@10)
***58 mins total
-great pump everywhere. Doubt I’ll need a serious deload. Maybe more of an active recovery next week for a session or 2 next week. Now that I’m not chasing 1RM as much I’ll probably be more reactive in my deloads vs planning anything.
@broseph yeah the cues have massively changed where I’m feeling the muscles being stretched. I’d never flared my elbows for benching before and it feels great on the pecs using these lighter weights.
- MattimusMaximus
- Registered User
- Posts: 1751
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 197.3 lbs (2630 cals maintenance)
***Deload
Squat: Beltless/2 mins rest
225x5 x2 sets
Bench: Beltless/Control TnG/2 min rests
150x5 x3 sets
SLDL: Cobra Grips
205 x10 (@8) rep PR
Oly SFP: LP Stretch pauses
95 x7 (@9) rep PR
Oly Arm Curls: Stretch Pause resets
95 x6 (@9) rep PR
***32 mins total
-easy session. Still felt a pump.
***Deload
Squat: Beltless/2 mins rest
225x5 x2 sets
Bench: Beltless/Control TnG/2 min rests
150x5 x3 sets
SLDL: Cobra Grips
205 x10 (@8) rep PR
Oly SFP: LP Stretch pauses
95 x7 (@9) rep PR
Oly Arm Curls: Stretch Pause resets
95 x6 (@9) rep PR
***32 mins total
-easy session. Still felt a pump.
- MattimusMaximus
- Registered User
- Posts: 1751
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 197.4 lbs (2630 cals maintenance)
Seated BB Paused Overhead Press: Beltless/2 min Rests
110 x10 (@9)
110 x8 (@9.5)
110 x7 (@10)
LP Paused Bench: Beltless/2 min rest
165 x10 (@10)
165 x8 (@12)
Chins: Neutral Grip/dead hang pauses
BW x5 (@easy)
***20 mins total
-things just didn’t feel right today. More stress this week. Thought I’d be recovered after a lower volume sesh the other day but I was wrong. I’ll probably just skip Friday entirely now. Hopefully I’ll be recovered for Monday.
Seated BB Paused Overhead Press: Beltless/2 min Rests
110 x10 (@9)
110 x8 (@9.5)
110 x7 (@10)
LP Paused Bench: Beltless/2 min rest
165 x10 (@10)
165 x8 (@12)
Chins: Neutral Grip/dead hang pauses
BW x5 (@easy)
***20 mins total
-things just didn’t feel right today. More stress this week. Thought I’d be recovered after a lower volume sesh the other day but I was wrong. I’ll probably just skip Friday entirely now. Hopefully I’ll be recovered for Monday.
- MattimusMaximus
- Registered User
- Posts: 1751
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 197.5 lbs (2680 cals +50)
Squat: Beltless/2 min Rests
235x5 x4 sets
Bench: Beltless/control TnG/2 min Rests
155x5 x5
SLDL: Beltless/cobras/2 min rest
205 x8 (@7)
205 x8 (@8.5)
Oly SFP: LP stretch pauses/90s rest
95 x6 (@9)
95 x6 (@10)
Oly Arm Curls: stretch pause resets/90s rest
95 x6 (@9)
95 x6 (@10)
***57 mins total
-had a battle with 2 spiders in the basement gym. I won. Squats and bench felt good. SLDLs did not (can’t get a good groove lately to feel it in the hammies). Realize now I’m not shooting my hips back enough like an RDL. No wonder I had a lower back pump instead. Accessory arms felt like a slog. Probably reduce the weights for curls and extensions next week.
Squat: Beltless/2 min Rests
235x5 x4 sets
Bench: Beltless/control TnG/2 min Rests
155x5 x5
SLDL: Beltless/cobras/2 min rest
205 x8 (@7)
205 x8 (@8.5)
Oly SFP: LP stretch pauses/90s rest
95 x6 (@9)
95 x6 (@10)
Oly Arm Curls: stretch pause resets/90s rest
95 x6 (@9)
95 x6 (@10)
***57 mins total
-had a battle with 2 spiders in the basement gym. I won. Squats and bench felt good. SLDLs did not (can’t get a good groove lately to feel it in the hammies). Realize now I’m not shooting my hips back enough like an RDL. No wonder I had a lower back pump instead. Accessory arms felt like a slog. Probably reduce the weights for curls and extensions next week.
- MattimusMaximus
- Registered User
- Posts: 1751
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 198 lbs (2680 cals)
Seated BB Paused Overhead Press: 2 min rests
110 x10 (@9)
110 x8 (@10)
100 x7 (@10)
LP Paused Bench: 2 min rest
165 x10 (@10)
165 x7 (@9.5)
Chins: dead hang pauses
BW x8 (@9)
BW x6 (@9)
BB Bent Face Pull (SS) BB High Upright Row:
60 x12+10 (@9) PR
Incline Seated DB Curls: stretch pauses/90s rest
28’s x12 (@10) PR
28’s x7 (@10)
***46 mins total
-recovery is still an issue. Performance in pressing/benching stalled out. Triceps seems like the limiting factor as they felt starved of energy/sore. I’m more sore all over this week than usual too. I’ll reduce some weights next week. Frustrated.
Looking forward to starting creatine supplementation again in the next few months. I haven’t had any since November and I always feel a massive difference.
Seated BB Paused Overhead Press: 2 min rests
110 x10 (@9)
110 x8 (@10)
100 x7 (@10)
LP Paused Bench: 2 min rest
165 x10 (@10)
165 x7 (@9.5)
Chins: dead hang pauses
BW x8 (@9)
BW x6 (@9)
BB Bent Face Pull (SS) BB High Upright Row:
60 x12+10 (@9) PR
Incline Seated DB Curls: stretch pauses/90s rest
28’s x12 (@10) PR
28’s x7 (@10)
***46 mins total
-recovery is still an issue. Performance in pressing/benching stalled out. Triceps seems like the limiting factor as they felt starved of energy/sore. I’m more sore all over this week than usual too. I’ll reduce some weights next week. Frustrated.
Looking forward to starting creatine supplementation again in the next few months. I haven’t had any since November and I always feel a massive difference.
-
- Registered User
- Posts: 2910
- Joined: Fri Oct 20, 2017 2:03 pm
- Location: Ft Collins, Colorado
- Age: 40
Re: GainzZz For Valhalla
It sounds like calorie restrictions are holding back your strength gains. Obviously you know that. Since your goals are being lean right now, I wouldn't be too upset about stalled progress. You are a 500 squatter, no one can take that away!
- MattimusMaximus
- Registered User
- Posts: 1751
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
Thanks @cole , I think focusing too much on the numbers has creeped back in. Hypertrophy specific training is a bit boring honestly. I miss being strong lol. Pouring over hypertrophy articles lately trying to make sense of all the data noise. I think I’m training too close to failure too often honestly. I just don’t have good recovery for that. Seriously considering going back to my old tried and true routine with some minor adjustments for some hypertrophy.