GainzZz For Valhalla

[MattimusMaximus]

BW: 205.6 lbs (3250 cals looks like I found maintenance)

Press: Beltless/2 min rests

125x3 x6 sets

Chins: BW+25 lbs/60s rest/SG

231x5 x3 sets
BW x3 x2 sets
BW PG Pull Ups x3 x2 sets

Seated DB Laterals: 60s rest

27’s x10 x2 sets

Seated DB Hammer Curls: 60s rest/ top pauses

27’s x12 x2 sets


***49 mins total
-Prepare for more strength loss as I’ll be going into another calorie deficit phase starting Friday. Planning to go straight through until end of Oct or about 12 weeks. Hoping I can get down to around 190-195 and then I’ll reverse again.

[MattimusMaximus]

BW: 205.7 lbs (3250 final day of maintenance cals)

Deadlift: Beltless/DOH/2 min rests

345x3 x4 sets

Slingshot Bench: Beltless/Paused/2 min rests

245x4 x3 sets

Oly SFP: 60s rest

90x10 x3 sets

Oly Arm Curls: 60s rest/TP,reg,drag

90x10 x3 sets


***49 mins total
-session went a little better than expected. I’m toying with the idea of only doing (below the knee) rack pulls for my singles intensity weeks. If I’m not competing idk if wasting recovery resources on full ROM above 80% makes sense anymore. At least Not all the time. Idk we’ll see.

-I like the idea of a 3 week rotation where week 1 is Deficit Deadlifts, week 2 is full ROM conventional, and week 3 rack pulls for singles.

-I’m going into another 13 week calorie deficit starting tomorrow so I’m trying to think of recovery more now that BF is going down. What worked before isn’t working now.

[MattimusMaximus]

BW: 204.8 lbs (2600 cals. Began deficit on the 29th)

Squat:

325
355
385 @8? Beltless

365x1 x6 sets (60s rest/half beltless)

Bench: Paused/Beltless

220
240
260 @7

245x1 x6 sets (60s rest)

EZ SFP: 60s Rest

110x4 x3 sets

EZ Arm Curls: 60s rest/tp,reg,drag

110x4 x3 sets


***55 mins total
-I feel like hammered dog shit. 385 felt like an elephant and back off sets at 365 were no good at all. I was ready to throw in the towel. Seriously considered an extended break…
-decided to throw on my belt on the 3rd single of 365 and what a difference it made! I’m wondering if the weight loss changed my leverages enough that I’m all out of wack now. It’s like the strength is there but there’s a new weak link. In this case it was somewhere in the lower back/hips area. These are weights I used to do Beltless but seemingly have no power right now without a belt.

[MattimusMaximus]

BW: 204.7 lbs (Calorie deficit at 2600 cals)

Press: Beltless

130
140
150 @7.5

140x1 x6 sets (EMOM)

Chins: BW+80 lbs/Supine Grip/45s rests

285x1 x10 sets

Standing DB Laterals: 60s rest

35’s x8 x2 sets

Standing DB Hammer Curls: 60s rest/Top pauses

35’s x10 x2 sets


***42 mins total
-ended with a Mountain Dog Partial Laterals for 35’s x20 as a finisher.
-The 150 Beltless press didn’t feel “heavy” per se but the bar speed wasn’t what I’d like nor was it smooth enough to call it a 7. My ego is taking a big hit but I think I’m accepting it more now. My focus is fat loss for the next 3 mths. I’m sure it’ll come back quickly when I refocus in the winter.

[MattimusMaximus]

BW: 203.7 lbs (2600 cals in deficit)

Squat: Beltless/2 min rests

275x5 x5

Bench: Beltless/Control TnG/2 min rests

185x5 x6 sets

EZ SFP: EMOM

70x12 x2 sets

EZ Arm Curls: EMOM/TP,reg

70x12 x2 sets



***49 mins total
-Skipped last Friday. Felt like crap. Today felt a bit better but I got an insane pump on bench and by the time I got to arms I felt like throwing up so I cut the sets short. Session was yesterday and today I’m very sore with DOMS so I’m obviously detrained.
-I think I’ll just go back to my old program that has been working for years, albeit slowly. The long term weight loss/calorie deficits have obviously taken their toll and I have to get my ego in check to adjust the new training maxes and subsequent volume percentages.

[JohnHelton]

The long term weight loss/calorie deficits have obviously taken their toll and I have to get my ego in check to adjust the new training maxes and subsequent volume percentages.

This is so true. I'm sure my lifts are going to be taking a dive as I continue to lose weight. However, that is just a secondary concern. Strength should come back mostly once I have stabilized for a few months. I just have to keep telling myself that fat doesn't lift weights.

[MattimusMaximus]

BW: 204.3 lbs (2600 cals in deficit)

Press: Beltless/2 mins rests

105x5 x6 sets

Chins: EMOM/Supine Grip

BW x 7@7.5, 5@7.5, 5@8.5, 4@8
=21 reps

Seated DB Laterals: 60s rest/control cadence

13.2’s x20 x2 sets

Seated DB Hammer Curls: 60s rest/Top Pauses

13.2’s x20 x2 sets


***33 mins total
-I was very sore from Monday’s session but I did feel like I had a bit more energy today. I still took things much lighter and ate some humble pie. Hopefully I can build things up again from here.

@JohnHelton I sometimes have to remind myself I’m not a career athlete, there’s no money involved, and nobody else gives a shit. The thing I think I forget the most is that I’m human and I can’t just get stronger and stronger forever lol.

[JohnHelton]

Yeah. I'm the same way. You have to just enjoy the process. I don't think I've fully reached peak strength yet, but the time is coming. Then it will be about remaining strong for my age for as long as I can. TRT might help too.

[MattimusMaximus]

BW: 203.1 lbs (New 8 year low!!! In deficit at 2600 cals)

Deadlift: Beltless/DOH/2 min rests

305x5 x4 sets

Slingshot Bench: Paused/Beltless/2 min rests

235x5 x3 sets

Oly SFP: 60s rest

72.5x12 x2 sets

Oly Arm Curls: 60s rest/Top pauses, regular

72.5x12 x2 sets


***46 mins total
-exercise induced headache from deadlifts. Felt like crap still. Maybe hormones are crashing idk (I’ve had issues with thyroid and testosterone in the past). I’ll try to get blood work soon. If that were the case though I’d expect bigger weight fluctuations and wonky stuff with my metabolism but all of that seems good so idk.
-The only real difference is I stopped taking Creatine a few months ago because the price doubled and I’m cheap. Plus my doc had said my creatinine was higher so I wanted to see what going off would do. Am I really that big of a responder that not taking it is kicking my ass?

[cole]

-The only real difference is I stopped taking Creatine a few months ago because the price doubled and I’m cheap. Plus my doc had said my creatinine was higher so I wanted to see what going off would do. Am I really that big of a responder that not taking it is kicking my ass?

probably. i know when im not taking it, i feel flat and grindy

[MattimusMaximus]

BW: 202.8 lbs (Wow might break 200 soon. 2600 cals)

Squat: 2 min rests

315x3 x5 sets

Bench: 2 min rests/Beltless/TnG

215x3 x6 sets

EZ SFP: 60s rest

90x8 x2 sets

EZ Arm Curls: 60s rest/TP,reg

90x8 x 2 sets


***50 mins total
-First Session in awhile I didn’t feel shaky, slow, or grindy. I did throw on a belt for sets across squats which normally I wouldn’t. I’m trying to tell myself my leverages have changed so I almost have to relearn a bit of the movement.

@cole I never used to think I responded to Creatine but everytime I’m off of it I feel terrible when I work out. You described the feeling perfectly. Luckily today didn’t feel that way but the weights are light.

[Wilhelm]

BW: 202.8 lbs (Wow might break 200 soon. 2600 cals)

Squat: 2 min rests

315x3 x5 sets

Bench: 2 min rests/Beltless/TnG

215x3 x6 sets

EZ SFP: 60s rest

90x8 x2 sets

EZ Arm Curls: 60s rest/TP,reg

90x8 x 2 sets


***50 mins total
-First Session in awhile I didn’t feel shaky, slow, or grindy. I did throw on a belt for sets across squats which normally I wouldn’t. I’m trying to tell myself my leverages have changed so I almost have to relearn a bit of the movement.

@cole I never used to think I responded to Creatine but everytime I’m off of it I feel terrible when I work out. You described the feeling perfectly. Luckily today didn’t feel that way but the weights are light.

You're lighter than me now.

[cole]

You're lighter than me now.

holy cow, thats weird to think!

[Wilhelm]

You're lighter than me now.

holy cow, thats weird to think!

210 now.

I was dropping weight in December, but decided to move into the "new" 100kg class in USAPL.
Gained 14lbs since then.

[cole]

I was dropping weight in December, but decided to move into the "new" 100kg class in USAPL.
Gained 14lbs since then.

holy shit youre huge. we are in the same weight class!

[MattimusMaximus]

BW: 202.9 lbs (Avg still trending down at 2600 cals)

Press: Beltless/2 min rests

125x3 x6 sets

Weighted Chins: BW+25 lbs/60s rests/Supine Grip

228 x6@8, 4@8.5, 3@8.5, 3@9
=16 reps total

Standing DB Laterals: 60s rest

25’s x15 x2 sets

Standing DB Hammer Curls: 60s rest/Top Pauses

25’s x15 x2 sets


***37 mins total
-depressingly light weights but they seem to be chosen wisely. Can I do more? Yes. My body just doesn’t respond well to main lifts over @7 for whatever reason. I seem to have a sweet spot around @5-6 and I’m at where I’m at.

@Wilhelm not-so-little musk ox! I still have a ways to go before I’m in a nice healthy bf zone. I’ve been 30+ for far too long. I finally don’t snore anymore now that I’m in the low 20’s, which is an added bonus now. Lol

[Wilhelm]

BW: 202.9 lbs (Avg still trending down at 2600 cals)

Press: Beltless/2 min rests

125x3 x6 sets

Weighted Chins: BW+25 lbs/60s rests/Supine Grip

228 x6@8, 4@8.5, 3@8.5, 3@9
=16 reps total

Standing DB Laterals: 60s rest

25’s x15 x2 sets

Standing DB Hammer Curls: 60s rest/Top Pauses

25’s x15 x2 sets


***37 mins total
-depressingly light weights but they seem to be chosen wisely. Can I do more? Yes. My body just doesn’t respond well to main lifts over @7 for whatever reason. I seem to have a sweet spot around @5-6 and I’m at where I’m at.

@Wilhelm not-so-little musk ox! I still have a ways to go before I’m in a nice healthy bf zone. I’ve been 30+ for far too long. I finally don’t snore anymore now that I’m in the low 20’s, which is an added bonus now. Lol

You're doing great work, man.


I have mixed feelings about the bulk.
But i was weight stable at 200lbs for nearly all of my lifting history.
The way things are feeling post covid, an attractive thought is to skip the November meet, cut back down to 90kg and do the March state meet in that class.
But i think my momentum will build back again, and it would be a waste to scrap the plan at this point.

[MattimusMaximus]

BW: 202.5 lbs (2600 cals)

Deadlift: Beltless/DOH/2 min rests

345x3 x4 sets

Slingshot Bench: Beltless/Paused/2 min rests

255x4 x3 sets

Oly SFP: 60s rest

92.5x8 x2 sets

Oly Arm Curls: 60s rest/TP, spider

92.5x8 x2 sets


***39 mins total
-Not much motivation to keep training right now other than keeping muscle during my calorie deficit and stoking the metabolism with exercise. Other than that this is pretty hum drum and uninspiring. Kind of nice for a bit I suppose but I’ll be actively chasing numbers again once I get down to 15% ish BF. I’m guessing around 185-190.

[MattimusMaximus]

BW: 201.8 lbs (New low PR! Still losing on 2600 cals)

Squat:

315
345
375 @7.5

355x1 x5 sets (EMOM)

Bench: Paused/Beltless

210
230
250 @7

235x1 x6 sets

EZ SFP: 60s Rest

110x4 x2 sets

EZ Arm Curls: 60s rest/TP,reg

110x4 x2 sets


***49 mins total.
-Not bad but not good either. I seem to be having trouble gauging how to program right now when my strength is falling. Though I do think it’s kind of stabilized now but my BW is trending down again so maybe I’m on a roller coaster for awhile idk. This log is going to suck for some time.

[JohnHelton]

I seem to be having trouble gauging how to program right now when my strength is falling.

I don't see a better way than what you are doing, working up to a heavy single with backoffs.