GainzZz For Valhalla
Moderator: Chebass88
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Re: GainzZz For Valhalla
the U/L split takes some getting used to, mainly bc its like 2 hard days and 2 easy days....the stress is a little uneven if you look at it from a micro cycle level. the hardest part for me was squatting after pulling on one of your L days, which makes no sense in powerlfiting terms. then the U days just felt like i wasnt getting a good "workout". but i stuck with it and made some gains. its something you can do long term. anyways, good job in here with the weight loss
- MattimusMaximus
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- Age: 38
Re: GainzZz For Valhalla
BW: 200.4 lbs (2800 cals reversing)
Press: Beltless
125
135
145 @7.5
120x3 x3 (Beltless/2 min rests)
Bench: Paused/Beltless/2 min rests
200x3 x4 sets
Standing DB Laterals: Plates/60s rest
25’s x14 x2 sets
Oly Curls: EMOM/TP,reg,drag
97.5 x6 x3 sets
***39 mins total
-Weird my press felt like some strength returned today. @cole Maybe I’ll give it a little longer. You’re right about squatting after deadlifting, it felt awful and was definitely weaker. I only do that on the testing singles day but it feels terrible. I wonder how I can mitigate that. Maybe I should just squat before anyways.
Press: Beltless
125
135
145 @7.5
120x3 x3 (Beltless/2 min rests)
Bench: Paused/Beltless/2 min rests
200x3 x4 sets
Standing DB Laterals: Plates/60s rest
25’s x14 x2 sets
Oly Curls: EMOM/TP,reg,drag
97.5 x6 x3 sets
***39 mins total
-Weird my press felt like some strength returned today. @cole Maybe I’ll give it a little longer. You’re right about squatting after deadlifting, it felt awful and was definitely weaker. I only do that on the testing singles day but it feels terrible. I wonder how I can mitigate that. Maybe I should just squat before anyways.
- MattimusMaximus
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- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 200.5 lbs (2900 cals reversing)
Squat: Beltless/2 min rests
275x5 x3 sets
Deadlift: Beltless/DOH/2 min rest
305x5 x2 sets
Chins: EMOM/Supine Grip
BW x8 (@8.5), 5 (@8), 5 (@9.5)
EZ SFP: EMOM
70x12 x3 sets
***33 mins total
Squat: Beltless/2 min rests
275x5 x3 sets
Deadlift: Beltless/DOH/2 min rest
305x5 x2 sets
Chins: EMOM/Supine Grip
BW x8 (@8.5), 5 (@8), 5 (@9.5)
EZ SFP: EMOM
70x12 x3 sets
***33 mins total
- MattimusMaximus
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Re: GainzZz For Valhalla
BW: 201.2 lbs (scale was wonky. 2900 cals)
Bench: Beltless/Control TnG/2 min rests
175x5 x4 sets
Press: Beltless/2 min rests
105x5 x3 sets
Seated Laterals: Plates/Top holds/60s rest
10’s x20 x2 sets
EZ Curls: EMOM/TP,reg,spider
70x12 x3 sets
***31 mins total
-scale had multiple readings. Not sure how reliable it’s been lately. I think some strength is coming back but it’s hard to tell. We’ll see next week.
Bench: Beltless/Control TnG/2 min rests
175x5 x4 sets
Press: Beltless/2 min rests
105x5 x3 sets
Seated Laterals: Plates/Top holds/60s rest
10’s x20 x2 sets
EZ Curls: EMOM/TP,reg,spider
70x12 x3 sets
***31 mins total
-scale had multiple readings. Not sure how reliable it’s been lately. I think some strength is coming back but it’s hard to tell. We’ll see next week.
- MattimusMaximus
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- Joined: Mon Oct 02, 2017 2:08 am
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- Age: 38
Re: GainzZz For Valhalla
BW: 201.1 lbs (2900 cals)
Squat: Beltless/2 min rest
275x5 x2 sets
Deadlift: Beltless/DOH/2 min rest
305x5 x2 sets
Chins: EMOM/SG
BW x8 (@8.5), 5 (@9), 4 (@8.5)
Oly SFP: EMOM
72.5 x12 x3 sets
***31 mins total
Squat: Beltless/2 min rest
275x5 x2 sets
Deadlift: Beltless/DOH/2 min rest
305x5 x2 sets
Chins: EMOM/SG
BW x8 (@8.5), 5 (@9), 4 (@8.5)
Oly SFP: EMOM
72.5 x12 x3 sets
***31 mins total
- MattimusMaximus
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- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 201.2 lbs (2900 cals)
Bench: Beltless/Control TnG/2 min rests
175x5 x4 sets
Press: Beltless/2 min rests
105x5 x3 sets
Seated Plate Laterals: 60s rest/Top Pauses
10’s x20 x2 sets
Oly Curls: EMOM/TP,reg,drag
72.5 x12 x3 sets
*32 mins total
-I think I had a bit more strength today. Difficult to tell though. I might start Creatine again soon but that stuff’s expensive now! Price has doubled this year. Same with whey.
Bench: Beltless/Control TnG/2 min rests
175x5 x4 sets
Press: Beltless/2 min rests
105x5 x3 sets
Seated Plate Laterals: 60s rest/Top Pauses
10’s x20 x2 sets
Oly Curls: EMOM/TP,reg,drag
72.5 x12 x3 sets
*32 mins total
-I think I had a bit more strength today. Difficult to tell though. I might start Creatine again soon but that stuff’s expensive now! Price has doubled this year. Same with whey.
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Re: GainzZz For Valhalla
i would pay for the creatine if i were you, it just cant be replaced, and its not too expensive. you could replace your whey with much cheaper milk.
- MattimusMaximus
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- Location: Nexus of the Universe
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Re: GainzZz For Valhalla
@cole 1kg was like $30 last year. Now it’s around $70 and always seems to be out of stock. I still buy whey though but even that doubled.
When I was regularly taking Creatine my doc said my creatinine levels were elevated. I’m hoping to get blood work done soon while I’m not taking it just for piece of mind about my kidneys. If it all checks out I’ll be taking it asap again. Feel like crap lol.
When I was regularly taking Creatine my doc said my creatinine levels were elevated. I’m hoping to get blood work done soon while I’m not taking it just for piece of mind about my kidneys. If it all checks out I’ll be taking it asap again. Feel like crap lol.
- MattimusMaximus
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- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 201.4 lbs (increased reverse to 2950 yesterday)
Squat:
305 Beltless
335 Beltless
365 @7
385 @8
315x3 x3 (2 min rests)
Deadlift: Beltless/DOH/2 min rest
345x3 x2 sets
Weighted Chins: BW+75 lbs/30s rests/SG
276 x1 x7 sets
EZ SFP: EMOM
100x6 x3 sets
***46 mins total
-Pleasantly surprised strength was up today compared to 2 weeks ago. I’d say 385 at 8 was a more solid 8 than my shakier one at 365 a couple weeks ago. Hard to believe that’s exciting now but I’m just glad I’m not losing strength anymore. Let’s see how bench goes tomorrow.
Squat:
305 Beltless
335 Beltless
365 @7
385 @8
315x3 x3 (2 min rests)
Deadlift: Beltless/DOH/2 min rest
345x3 x2 sets
Weighted Chins: BW+75 lbs/30s rests/SG
276 x1 x7 sets
EZ SFP: EMOM
100x6 x3 sets
***46 mins total
-Pleasantly surprised strength was up today compared to 2 weeks ago. I’d say 385 at 8 was a more solid 8 than my shakier one at 365 a couple weeks ago. Hard to believe that’s exciting now but I’m just glad I’m not losing strength anymore. Let’s see how bench goes tomorrow.
- MattimusMaximus
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- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 201.7 lbs (2950 cals)
Bench: Paused
205 Beltless
225 Beltless
245 @8 Beltless
265 @10 FML
205x3 x4 sets
Press: Beltless/2 min rests
125x3 x3
Standing Plate Laterals: 60s rest
25’s x15 x2 sets
EZ Curls: EMOM/TP,Reg,spider
100x6 x3 sets
***45 mins total
-Had horrific sleep last night. Maybe 4 hrs broken up. Could be reason for bench difficulty today. Who knows.
-odd thing is laterals we’re easier. I don’t get it.
Bench: Paused
205 Beltless
225 Beltless
245 @8 Beltless
265 @10 FML
205x3 x4 sets
Press: Beltless/2 min rests
125x3 x3
Standing Plate Laterals: 60s rest
25’s x15 x2 sets
EZ Curls: EMOM/TP,Reg,spider
100x6 x3 sets
***45 mins total
-Had horrific sleep last night. Maybe 4 hrs broken up. Could be reason for bench difficulty today. Who knows.
-odd thing is laterals we’re easier. I don’t get it.
- MattimusMaximus
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- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 202.8 lbs (2950 cals)
Squat: 2 min rest
315x3 x2 sets
Deadlift:
315 Beltless DOH
375 Beltless DOH
405 @8
425 @9
345x3 x2 sets (Beltless/DOH/2 min rest)
Weighted Chins: BW+75 lbs/30s rests/SG
278 x1 x7 sets
Oly SFP: EMOM
102.5 x6 x3 sets
***43 mins total
@cole I think squatting before the deadlifts helped. Those squats were much easier and I don’t think it took much off my top end deadlift strength. Still so weak right now but glad I’ve stopped the strength loss.
Squat: 2 min rest
315x3 x2 sets
Deadlift:
315 Beltless DOH
375 Beltless DOH
405 @8
425 @9
345x3 x2 sets (Beltless/DOH/2 min rest)
Weighted Chins: BW+75 lbs/30s rests/SG
278 x1 x7 sets
Oly SFP: EMOM
102.5 x6 x3 sets
***43 mins total
@cole I think squatting before the deadlifts helped. Those squats were much easier and I don’t think it took much off my top end deadlift strength. Still so weak right now but glad I’ve stopped the strength loss.
- MattimusMaximus
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- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 201.6 lbs @23.5% bio-impedance (2950 cals)
Press:
135
145
155 @9
125x3 x3 (Beltless/2 min rests)
Bench: Beltless/Paused/2 min rests
205x3 x4 sets
Standing Laterals: plates
25’s x18
Oly Curls: Top Pauses
102.5 x6
***37 mins total
-strength seems plateaued now after months of it dropping quite a bit. I’m guessing that’s the reverse diet helping. I wish being weaker didn’t mess with my head so much.
Press:
135
145
155 @9
125x3 x3 (Beltless/2 min rests)
Bench: Beltless/Paused/2 min rests
205x3 x4 sets
Standing Laterals: plates
25’s x18
Oly Curls: Top Pauses
102.5 x6
***37 mins total
-strength seems plateaued now after months of it dropping quite a bit. I’m guessing that’s the reverse diet helping. I wish being weaker didn’t mess with my head so much.
- JohnHelton
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Re: GainzZz For Valhalla
It really seems like a calorie deficit is the culprit for strength reduction. Or at least the display of strength. It seems like strength can come back pretty quick after you increase calories. I've noticed the same thing recently. It would be so nice to get in a small calorie surplus, but I'm not lean enough yet to do that. My e1RM for squat hit an all time high over the summer while in a surplus. I would love to see that happen again.
- MattimusMaximus
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Re: GainzZz For Valhalla
@JohnHelton A part of me wants to take a hiatus for a few months. Drop more BW and then come back on an LP. Mentally I just can’t do it lol.
- JohnHelton
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Re: GainzZz For Valhalla
Unfortunately, you will lose a ton of lean body mass if you continue to cut while not lifting.MattimusMaximus wrote: ↑Sat Oct 29, 2022 10:06 am @JohnHelton A part of me wants to take a hiatus for a few months. Drop more BW and then come back on an LP. Mentally I just can’t do it lol.
- MattimusMaximus
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- Posts: 1740
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 202.8 lbs (3000 cals reversing)
Squat: Beltless/2 min rests
285x5 x3 sets
Deadlift: Beltless/DOH/2 min rest
315x5 x2 sets
Weighted Chins: BW+10 lbs/EMOM/SG
213 x6 (@8), 5 (@8.5), 4 (@9)
EZ SFP: EMOM
75x12 x3 sets
***37 mins total
-Was moving slower today. Probably need a reload/deload soon despite the light weights.
-Carbon on IG says that small weight gain during reverse is glycogen restoring in the muscles. Let’s hope so!
@JohnHelton might come back quickly too though right? Lol. I couldn’t do that anyways. I get far too cranky when I don’t lift.
Squat: Beltless/2 min rests
285x5 x3 sets
Deadlift: Beltless/DOH/2 min rest
315x5 x2 sets
Weighted Chins: BW+10 lbs/EMOM/SG
213 x6 (@8), 5 (@8.5), 4 (@9)
EZ SFP: EMOM
75x12 x3 sets
***37 mins total
-Was moving slower today. Probably need a reload/deload soon despite the light weights.
-Carbon on IG says that small weight gain during reverse is glycogen restoring in the muscles. Let’s hope so!
@JohnHelton might come back quickly too though right? Lol. I couldn’t do that anyways. I get far too cranky when I don’t lift.
- MattimusMaximus
- Registered User
- Posts: 1740
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 203.6 lbs (3000 cals)
Bench: Beltless/Control TnG/2 min rests
180x5 x4 sets
Press: Beltless/2 min rests
110x5 x3 sets
Seated DB Laterals: Top Pauses/60s rest
13’s x15 x2 sets
EZ Curls: EMOM/TP,reg,spider
75x12 x3 sets
***36 mins total
-I don’t think I like Push/pull splits but I’ll keep at this for a few more weeks and see. Already missing my previous 3x per week routine. I also think I need that practice with singles.
Bench: Beltless/Control TnG/2 min rests
180x5 x4 sets
Press: Beltless/2 min rests
110x5 x3 sets
Seated DB Laterals: Top Pauses/60s rest
13’s x15 x2 sets
EZ Curls: EMOM/TP,reg,spider
75x12 x3 sets
***36 mins total
-I don’t think I like Push/pull splits but I’ll keep at this for a few more weeks and see. Already missing my previous 3x per week routine. I also think I need that practice with singles.
- MattimusMaximus
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- Posts: 1740
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 203.3 lbs (3000 cals)
Squat: Beltless/2 min rest
285x5 x2 sets
Deadlift: Beltless/DOH/2 min rest
315x5 x2 sets
Weighted Chins: BW+10 lbs/EMOM/SG
213 x6@8, 5@8.5, 4@9
Oly SFP: EMOM
77.5 x12 x3 sets
***33 mins total
Squat: Beltless/2 min rest
285x5 x2 sets
Deadlift: Beltless/DOH/2 min rest
315x5 x2 sets
Weighted Chins: BW+10 lbs/EMOM/SG
213 x6@8, 5@8.5, 4@9
Oly SFP: EMOM
77.5 x12 x3 sets
***33 mins total
- MattimusMaximus
- Registered User
- Posts: 1740
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 203.0 lbs (3000 cals)
Bench: Beltless/Control TnG/2 min Rests
180x5 x4 sets
Press: Beltless/2 min rests
110x5 x3 sets
Seated DB Laterals: Top Pauses/60s rest
13’s x16 x2 sets
Oly Curls: EMOM/TP,reg w negs,drag
77.5 x12 x3 sets
***34 mins total
-there was a noticeable increase in strength and work capacity today. Maybe I should have increased the weights but I’m trying to hold back.
Bench: Beltless/Control TnG/2 min Rests
180x5 x4 sets
Press: Beltless/2 min rests
110x5 x3 sets
Seated DB Laterals: Top Pauses/60s rest
13’s x16 x2 sets
Oly Curls: EMOM/TP,reg w negs,drag
77.5 x12 x3 sets
***34 mins total
-there was a noticeable increase in strength and work capacity today. Maybe I should have increased the weights but I’m trying to hold back.
- MattimusMaximus
- Registered User
- Posts: 1740
- Joined: Mon Oct 02, 2017 2:08 am
- Location: Nexus of the Universe
- Age: 38
Re: GainzZz For Valhalla
BW: 202.5 lbs (3050 cals reversing)
Squat:
325 Beltless
355
385
405 @9.5
325x3 x3 (2 min rests)
Deadlift: Beltless/DOH/2 min rest
355x3 x2 sets
Weighted Chins: BW+80 lbs/30s rests/SG
283 x1 x7 sets
EZ SFP: EMOM
105x6 x3 sets
***49 mins total
-Was hoping for more strength out of squats today but it wasn’t that bad. It was a strong 9.5 with no wobbling. Felt planted. Max is probably around 415/420 right now.
-At least I’m not losing strength anymore thankfully. Seems to be mostly top end strength that’s been negatively impacted by such a long calorie restriction. Not looking forward to the next one in the new year but I’m still too fat around 23%.
Squat:
325 Beltless
355
385
405 @9.5
325x3 x3 (2 min rests)
Deadlift: Beltless/DOH/2 min rest
355x3 x2 sets
Weighted Chins: BW+80 lbs/30s rests/SG
283 x1 x7 sets
EZ SFP: EMOM
105x6 x3 sets
***49 mins total
-Was hoping for more strength out of squats today but it wasn’t that bad. It was a strong 9.5 with no wobbling. Felt planted. Max is probably around 415/420 right now.
-At least I’m not losing strength anymore thankfully. Seems to be mostly top end strength that’s been negatively impacted by such a long calorie restriction. Not looking forward to the next one in the new year but I’m still too fat around 23%.