The dose makes the poison, toxguy's log

[Toxguy]

@KoolaidMannn

1. I think I am going to swap comp movements,too. For example:
Hypertrophy Month 1
Block pulls
Hypertrophy Month 2
Deficit deads

If I really really like a movement (say incline press) then I will probably keep it in for 2 months. Other than that I'll probably change it each month. I seem to get good gains for a month on an exercise but then really slow down with a movement if I try and progress it a second month. I'm not sure if the 'freshness' of the movement is just wearing off or if I should change something else. I'd rather get goood gains for a month and kinda find my MRV, so to speak, and then change movements to keep things fresh and moving in the right direction w/out feeling more beat up by training to just push one movement pattern. Does that make sense? I also don't do 'comp lifts' during my hypertrophy phases, just derivations of the main lifts (hi bar, block pulls, wide grip bench, etc.) Additionally, I am also trying to find exercises that I may respond really well to but haven't done yet (bands, chains, pins, tempos). If that means I sacrifice some useful progression to find MY preferred exercises that I really enjoy....then so be it.

2. The knee pain may probably dictate some of these exercises that I select/keep/swap out. I am not sure yet if it's exercise or load based. I think it is due to load since this happened last hypertrophy cycle with squats (can't remember if it was hi bar or front squats) and this cycle with leg press. Squatting low bar yesterday did not bother it yesterday it but squatting hi bar did so maybe it is a bit of both?? Next hypertrophy cycle I am going to start with lower volume and titrate from there. I will probably have my answer by the end of the next cycle.

3. I will probably lean towards adding another hypertrophy cycle (so 3 months total of hypertrophy). I think this will probably depend on what my nutrition goals will be at that point. I think if I am cutting or massing I will do 3months hypertrophy/2months strength/1month peak and if I am maintaining then I will probably do 2 months hypertrophy/2months strength/1month peak.

[Toxguy]

Hypertrophy day 2 week 4 month 1
BW 230
1/fail
Feet up wide grip bench 245x8,8,8,7,5,5...lolz MRV reached and exceeded? 3min rest b/w sets
TBAR Rows with 1 sec hold 365x8x3
Leg extensions 160xlots of reps in 8-10 rangex6 setsLost track. 1min rest. Big pump
Some overhead triceps

[Toxguy]

Hypertrophy day 3 week 4 month 1
Block pulls 375x8,8,7,7 3min rest
Lat pulls 180x8-10x3
DB flys
Curls 100x10,8,8

Work capacity is definitely improving. Pretty good workout. Looking forward to a deload week and getting a solid block in with new exercises

[Toxguy]

1/19/19

Hypertrophy day 4 week 4 month 1
Incline bench 185-8,8,8,8,6
Leg extensions 160x10x4
T bar row 365x8x4
Some tricep dropset stuff

[KoolaidMannn]

Sorry for the late response! That’s interesting about changing the movement. I’ve seen people like Mike Israetel y’all about trying to keep the same “compound movements” for 2-3 mesocycles before changing due to the first few weeks being neuromuscular gains or something like that.

2.i look forward to hearing what your answer is, I suspect load and exercise selection as well!

3. I really like the idea of prolonged hypertrophy phase! I think setting yourself up to have 2 peaks a year is a very solid idea too! You can build tons of muscle in that three month period of time.

[Toxguy]

@KoolaidMannn

1. Yeah he definitely says that! I’m just ‘testing a hypothesis’ instead of just blindly listening. Heh. Probably will backfire.

2. Knee is feeling much better—on deload week now.

3. Hope so! Trying to catch up on all the hypertrophy gains I missed on the LP. Sigh.

I Havnt trained much this week. Feeling sick and real busy. Deload week anyways. Did train on Tuesday. Don’t remember what I did:

I think
Block pulls 385x4x3 (maybe 4 sets? Don’t remember)
Wide grip bench 250x4x6
Squat 290x3x3

Cut volume in half but intensity high. Will need to switch to 3x week going forward, though. I have many projects to get done. Probably will run BBM 3 day hypertrophy. I’ll hop back on RP train when ready. They don’t recommend modifying it to 3 day

[Toxguy]

Was sick tail end of last week and through the weekendZ starting new BBM 3 day hypertrophy.

Squat
265x6
275x6
295x6x2

Press
135x6
155x6
160x6x2

DB row
80x10x2

Pretty good day today. First time pressing in forever. I think 3 months? Not bad. These will come back fast. Supposed to myorep the rows but that didn’t work out. Hope everyone had a nice weekend

[Toxguy]

Bench
265x6
270x6
275x6x2

RDLs
185x6
225x6
245x6x2

DB bench
70s x15x1
70sx6x5 1min rest

Bench was probably too heavy. Should probably have been: 250-255x6, then 265 and then 275. Close enough. Not bad for not reg benching in a month. RDLs were solid. Technique was very nice. Hammies are already sore. 70s were too light for DB bench but was pretty pumped by last set. Got that idea from the BBM hypertrophy thread for replacing myoreps. Was done in less than an hour so that was nice

[Toxguy]

DL
365x6
385x6
400x5 (too heavy)
390x6

CG incline bench
145x8
155x8
160 or 165x8x3

Hack squat
225x13
225x6x5 EMOM

First time deadlifting from floor in awhile so pretty happy with today. Pretty good training week all things considered

[Toxguy]

2/3
Chain bench w/ friend
This may happen more often
He said they were 70lb chains. Don’t remember all the sets but worked up with 5s and 3s then did:
Total weight listed
345x1@8
295x5x3-4sets

2/4
Squat
275x6
285x6
305x6x3

Press
135x6
160x6
165x6x3

Barbell row
185x15
185x5x6 EMOM

[Toxguy]

2/6
Bench
255x6
265x6
270x6
255x6x2

RDLs
225x8
245x8
265x8x3

DB bench
80x15
80x5x6

Lots of life stress this week. Good session just tired

[Toxguy]

2/9
DL
365x5
375x6
385x6,5,6

Incline close grip
145x8
160x8
170x8x3

Curls
30x12x3
Superset w/
Tricep rope extensions
47.5x15x3

[Toxguy]

2/12
Squat
275x6
285x6
295x6x3

Press
160x6
165x6
170x6
160x6x3

Barbell row
195x12
195x5x6 EMOM

Very busy and stressed lately. No biggie. That’s what RPE is for

[Toxguy]

Missed bench and deadlift sessions last week. Missing too many training sessions. It is what it is.

Tues
Squat
265x6
285x6
305x6x3

Press
145x6
155x6
170x6
160x6x3
*I don't remember exactly what I did here.

Rows
-195x10, 195x6x5 EMOM

Thur
Bench
255x6
265x6
270x6
250x6x3

RDLs
225x8
245x8
265x8x3

Flat bench press machine
225x10, 225x5x5 EMOM-this machine is awesome

[Toxguy]

DL
345x6
355x6
365x6x3

CG incline
145x8
155x8
165x8,7
155x8

Hack squat
225x15, 5x6 90sec rest

Yay me. Did all my sessions this week

[Toxguy]

Squat
275x6
290x6
310x5, had to dump bar over my head on 6th rep. Got way forward. Not bcuz weight was heavy or that I was struggling. I just got loose. Yikes. Did a second set of 5

Press
145x6
155x6
175x6
165x6x3

Row
135x15, 5x6 every 90sec

Did these very strict. Like how israetel does them. Nice pump

[Toxguy]

2/28
Bench
255x6
265x6
275x5
255x6x3

RDLs
225x8
265x8
275x8x2

Machine chest press
225x8 (too heavy)
185x5x6