W3d2: sumo is “movin’ on up!” top single of 396lbs/180kg@6 followed by some back off triples at 348lbs/158.5kg@6 . pushing ohp numbers too, this week’s top set was 142.5lbs@8 then back down to 135lbs@8 .5. sorry @nthomas90 i can’t read (or count) and did sets of 10 instead of 8 😂 also, who let me out of the house in these clothes?!
Joking aside, if you're relying on nsaids to get through sessions and you're not 4 weeks out from the most important competition of your life you probably need to address your training & recovery.
are you using an appropriate amount of volume? would you still be able to progress on less?
are you getting enough sleep? is your nutrition on point for your goals?
i've still got a few weekly coaching spaces left. get in touch now for a consultation.
I by no means have an impressive physique when it comes to the fitness world, but i am leaner then i’ve ever been and without boring the internet with all the things i’ve been doing to get leaner. these two supplements have definitely made the job easier with great taste, keeping me fuller, preserving muscle mass and helping me cut.
One of the commonly held beliefs of tempo reps or cadence is that it increases hypertrophy or muscular #gains via increased mechanical damage (small micro tears in muscular tissue as a product of resistance training, which heal and causes the muscle to increase in size) however recently studies have conclusively found that mechanical damage is not the primary driver of hypertrophy (but merely one factor out of many, the most important being adequate volume alongside adequate recovery). i prefer to employ tempo as a feedback tool , to slow down the movement to correct the eccentric or concentric bar path or even to correct eccentric speed. @v_eden_ demonstrates with a moderate of tempos. ymmv depending on experience or how many deviations. for more advanced lifters who deviate at difficult points, longer eccentric tempos are better.
Peep the last photo for a cool view from my latest adventure around shanghai
highbar squat 276-282 4x9 @6
close grip bench 220 3x5 @7
lieutenant dan press 198 3x6 @6 (not shown bc filming is not really allowed)
bw: leaner meaner 77.4 kg
Smolov (dl) day 1
please feel free to comment on my form since i really need to improve. 1st day of smolov (dl) program with a current pr of 170kg. i’m not really sure if i can run 2 programs(currently doing smolov squat program) at the same time but i’ll give it a try. anyway, here’s today’s training summary:
❇️clips shown are @70% and @80% respectively❇️ phase in (1-2weeks)
day 1 (july19,2018)
3x8 @65- 110.5kg
1x5 @70- 119kg
2x2 @75- 127.5kg
1x1 @80- 136kg