GainzZz For Valhalla

[MattimusMaximus]

**Midnight sesh/bad sesh!

BW: 239.4 lbs (PM Weigh-in)




Volume Bench: 5 min rests

240*5 (@7) beltless
250*5 (@8) Beltless
260*5 (@9)
250*5 (@8.5) beltless
250*5 (@9) beltless

Intensity Press: 5 min rests

185*1 (@8) felt easy
195*F (Failed)
195*F (Failed)
185*F (Failed) WTF!?
185*1 (@9)
190*1 (@9.5)
195*F Fail (FML)

Light LTE:

95*12 (@7)
95*12 (@8)

Light BB Curls:

95*10x2




**Well I hated tonight. Presses went awful and even benching felt heavier than it should have. I'm going to wager a guess that I pushed myself too hard in the gym last 2 sessions where I ended a training cycle.... got too greedy and it obviously negatively impacted my ability to recovery in time!

[MattimusMaximus]

**Nothing like an after midnight session on Christmas Eve/early Christmas morning while the family is nestled in bed.


BW: 238.4 lbs (PM Weigh-in)



Volume Squat: 5 min rests

320*5 (@6) beltless
335*5 (@7)
350*5 (@8.5)
350*5 (@9)
335*5 (@9)

SLDL: 4 min rests/beltless

295*5 (@7.5)
310*5 (@8)
310*5 (@8)

Light BB Pendlay Rows: 2 min rests

165*10 (@7)
165*10 (@8)

Light Chins: EMOM

238.4*5 (@7)
238.4*5 (@8)
238.4*5 (@9)



** Have to address the ass kicking that has been happening since I increased my volume days to RPE 9's instead of 7-8's. My body doesn't seem to like the RPE 9-10 for volume especially. I suppose that's the whole point of using an RPE scale to gauge where the "sweet spot" for training is for the individual lifter. I seem to do better with volume days capped between 7 and 8 RPE and intensity days somewhere between 8 and 9 RPE.

**I also noticed massive fatigue plagues me around set 4 and 5 to the point of form breakdown even if I reduce the weight like tonight. I think I'm going to reduce the volume... at least on volume days anyways to something along the lines of 4 work sets instead of 5 or maybe even 3... we'll see. I suppose that varies with RPE and auto-regulation as well.

Anywho, I posted this message to the ExodusChristmas page but I think it got lost in the mix and it brings a festive smile to my face, therefore, I will post it again but in my own log this time.




T’was the night before Christmas
And all through the VAN!
Your ol’ buddy Matt
Fell asleep on the can!

His children were nestled
Two time zones away
With his first wife and her husband
In sunny L.A.

Matt woke up and realized
With a chill and a quiver
That he was living in a VAN
Down by the river!

Merry Christmas! Shitter was full btw!

[MattimusMaximus]

**So... my body is pretty beat up from maxing out and also using TM style volume days. Also, since I've switched from 3 days per week, to training 1 of every 3rd day on a 9 day rotation instead of a 7 day week rotation, I've realized my TM style volume AND upper/lower split doesn't spread the stress enough so I'm altering things to spread the stress more appropriately... or at least I hope that's what I'm doing.


BW: 242 lbs (PM Weigh-in)



Squat Intensity: 5 min rests

360*1 (@7)
380*1 (@8)
355*3 (@8)
355*3 (@8.5)

Comp Bench Intensity: 5 min rests/paused reps

265*1 (@7.5)
280*1 (@8.5)
255*3 (@8)
255*3 (@8)

Slingshot Bench: 5 min rest/paused reps

280*5 (@7.5)
295*5 (@8.5)

Pendlay Rows: 2 min rests/strict reps

195*5 (@6.5)
195*5 (@7.5)
195*5 (@8)

Heavy BB Curls: 2 min rests/strict reps

125*5 (@8.5)
125*5 (@8.5)
125*5 (@9)




**Due to a slight change in programming, intensity squats were done 3 days earlier than normal so they didn't have much time to recover from vol day! All-in-all a decent workout but it took longer than I had anticipated. I'm not particularly fond of longer sessions but I suppose that's the price I pay for training less frequently.

Here's my boring long-ish training session from tonight.

[cole]

I like the simple structure of a 4 day/wk upper lower split (2 volumes 2 intensities) so I'll prob end up doing that again in the future. I think it spreads out fatigue and makes it easier to recover, and helps concentrrate on the movement of the day as opposed to having to do squats press and pull all in one day. And the sessions are shorter if you break it up into lower and upper. Let us know how the change works for you

[MattimusMaximus]

I like the simple structure of a 4 day/wk upper lower split (2 volumes 2 intensities) so I'll prob end up doing that again in the future. I think it spreads out fatigue and makes it easier to recover, and helps concentrrate on the movement of the day as opposed to having to do squats press and pull all in one day. And the sessions are shorter if you break it up into lower and upper. Let us know how the change works for you

I really liked the upper/lower split as well. It was working well until I reduced my training frequency to once every 3 days. I basically only train 2x per week now and things were falling apart. I've gone less frequently at the beginning of 2017 to great success but they were full-body sessions and I think the reason it worked is because the stress was spread out evenly across every workout vs the upper/lower.

If I ever have the time or energy to get back on more than 2x per week training I'll definitely get on a 4x per week upper/lower. Right now between shift work, a wife and 2 small children under 4... I'm exhausted lol.

[MattimusMaximus]

**Early mornings this set of shifts (getting up 5:30am :p)


BW: 240.7 lbs (PM weigh-in)



Intensity Press: under 5 min rests

165*1 (@6)
175*1 (@7)
180*1 (@8)
165*3 (@7.5)
165*3 (@8)

Intensity Deadlift: under 5 min rests

375*1 (@7)
395*1 (@8)
365*3 (@8)
365*3 (@8)

Weighted Chins: BW+35 lbs/ 2 min rests

275.7*3 (@7.5)
275.7*3 (@8)
275.7*3 (@8.5)

LTE: 2 min rests

120*5 (@7)
120*5 (@8)
120*5 (@9)



**Everything felt pretty easy compared to what I would normally do so it's very refreshing! Presses were actually 5 lbs heavier than I anticipated due to the originally planned top set of 175 lbs feeling lighter than anticipated... that's why the 180 single.

**I'm enjoying things much more keeping my intensity between RPE 8-9 so I'm hoping volume will be good again between RPE 7-8!

[MattimusMaximus]

**Late night sesh tonight started after a 16 hour shift on the 6th day straight of working... so tired!


BW: 239.7 lbs



Volume Squats: 5 min rests

305*5 (@6) beltless
320*5 (@6.5)
350*5 (@8)
350*5 (@8.5)

Volume Bench: 5 min rests/ beltless

225*5 (@6)
235*5 (@6.5)
250*5 (@8)
250*5 (@8.5)

Light Pendlay Rows: 2 min rests

170*10 (@7)
170*10 (@8)

Light BB Curls: 2 min rests

100*10 (@8)
100*11 (@9)



***OMG I'm wiped! I need to go to bed now. It's 2am and I've been up since 5:30am yesterday.

[cole]

That's dedication

[MattimusMaximus]

That's dedication

Haha thanks Cole! It wasn’t a very fun day that’s for sure.

[MattimusMaximus]

**Kcals have been reduced from avg 3500-3800/day down to avg 3100 per day for the past 7 days. BW has slowly been falling. Was at 237 even yesterday.


BW: 237.8 lbs


Volume Press: 4 min rests/ beltless

145*5 (@6)
150*5 (@7)
155*5 (@7.5)
160*5 (@8)

Volume Deadlifts: 5 min rests/ beltless/ Vol PR!

315*5 (@6.5) Double Overhand
330*5 (@7) Double Overhand
345*5 (@8) Double Overhand vol PR!
345*5 (@8.5) Alternate Grip

Light Chins: 2 min rests/ BW=241.8 lbs just before training

242*6 (@7.5)
242*6 (@8)
242.6 (@8.5)
242.6 (@9)

Light LTE: 2 min rests

100*12 (@8)
100*10 (@9)



**Session felt really good and kind of easy. The last set of deadlifts was starting to feel a little challenging but mostly because I've never done that much volume in my life for deadlifts. Felt a tweak in my left shoulder on the final set of deadlifts as well. Might bust out my lifting straps for final sets on volume days... haven't seen those babies since 2008 lol.

[Wilhelm]

Nice work all around, DadleanzZz +++

Good job on the DL volume, congrats.

[MattimusMaximus]

Nice work all around, DadleanzZz +++

Good job on the DL volume, congrats.

Thanks @Wilhelm!

I was so brainwashed into thinking no volume for deadlifts... but my deadlifts have gone from being my strongest lift (350 max at BW 150 lbs) to mediocre since keeping the one set mentality to failure. I haven’t even pulled my 455 max in about a year so it’s time to give ol’ Volume a try.

I’ve plateaued for so long now I decided to give a bit more volume a try. Found SLDL’s weren’t doing much for me so hopefully this helps! I definitely “feel” stronger and 345 is the heaviest I’ve ever pulled for 5 with a double overhand grip. I boycotted hookgrip long ago when the pain was unbearable lol.

[MattimusMaximus]

**Well guess what!? I'm f'n sick again! My 1 year old woke up congested the other morning but no one else in the house was sick yet. I caught him drinking from my water bottle the evening prior to his getting sick... I knew it was coming at that point. Boom! Everyone woke up to sore throats and major congestion yesterday morning.

BW: 237.5 lbs


Intensity Squats: under 6 min rests

380*1 (@7.5)
400*1 (@8.5)
370*3 (@8.5)
370*3 (@9)

Intensity Comp Bench: 5 min rests/ paused reps

270*1 (@7.5)
285*1 (@9)
260*3 (@8.5)
260*3 (@9)

Heavy BB Pendlay Rows: 2 min rests

200*5 (@7)
200*5 (@7)
200*5 (@7)

Heavy BB Curls: 2 min rests

130*5 (@8.5)
130*5 (@8.5)
130*5 (@9)


**Tired of being sick all the time lately. Maybe I should take up yoga, become a vegan, grow my hair out and give up lifting altogether to become a guru?

Okay maybe I'm being dramatic but I do think I should start meditating to reduce stress levels because I think it's clear that cortisol levels are up right now because fat loss hasn't been very "smooth" and strength seems very plateaued... if anything I'm weaker and yet I'm training more.

Tonight's session was much harder than it should have been due to this damn cold that's affecting my sinuses. Still went better than expected but damn do I hate getting sick!

[MattimusMaximus]

**Stressful work week but now I've got 3 days off to relax and spend time with the fam!


BW upon waking: 236.8 lbs


Intensity Press: 5-6 min rests

175*1 (@6.5)
185*1 (@8)
170*3 (@8)
170*3 (@8)

Intensity Deadlift: 5-6 min rests/trying to improve form

385*1 (@7)
405*1 (@8)
375*3 (@8)
375*3 (@8)

Heavy Chins: 2 min rests/ PM BW = 239.4 lbs

280*3 (@7)
280*3 (@8)
280*3 (@8.5)

Heavy LTE: 2 min rests/ left shoulder hurting

125*5 (@7.5)
125*5 (@8.5)
125*5 (@9)



**Had one of the best feeling sessions in a long time but unfortunately I still have a cold. Fortunately I'm nearly over it now.

**After someone pointed out my back angle on Instagram and suggested I try barefoot deadlifts or flats, it occurred to me that I should see if I can get a better back angle with the heels on and go from there. Lo and behold this whole time I've been afraid to drop my hips because of a certain someone in my seminar cueing me not to drop my hips. My own fault for sure for taking this long to fix it. I think these look pretty good now but there can always be improvement. Guess I was basically doing SLDL's then this whole time? Hope this means my deadlift will go up now!

*Presses moved great as well. LTE was a bit painful due to my left shoulder tweak from the other day. Hope that heals up quickly!

[cole]

Yep those look better. I was doing the same, then I stopped being afraid of dropping my hips a tad and my deads felt better

[Mahendra]

Deadlifts look good. And I was always afraid of MOAR volume until I started doing it, and lo and behold, I wasn't over-trained...

Don't beat yourself up regarding your strength if you're trying to lose weight. It'll likely stagnant, but you'll get it back. There's a time for everything.

Don't become vegan and take up yoga. But meditation could help reduce stress.

[MattimusMaximus]

Yep those look better. I was doing the same, then I stopped being afraid of dropping my hips a tad and my deads felt better

They felt much better too! I’ll keep practicing!

Deadlifts look good. And I was always afraid of MOAR volume until I started doing it, and lo and behold, I wasn't over-trained...

Don't beat yourself up regarding your strength if you're trying to lose weight. It'll likely stagnant, but you'll get it back. There's a time for everything.

Don't become vegan and take up yoga. But meditation could help reduce stress.

Thanks Mahendra! Maybe I’ll start meditation then haha!

[MattimusMaximus]

BW: 240 lbs (damn it! Fell off the wagon these past few days off...)



Volume Squats: 5-6 min rests

325*5 (@6.5) beltless
340*5 (@7.5)
355*5 (@8.5)
355*5 (@9)

Volume Bench: 5-6 min rests/ beltless

235*5 (@6.5)
245*5 (@7.5)
255*5 (@8.5)
245*5 (@8)

Light BB Pendlay Rows: 2 min rests

175*10 (@7.5)
175*10 (@8)

Light BB Curls: 2 min rests

105*11 (@8.5)
105*10 (@9)



**I definitely pushed squats harder than necessary. My left shoulder was even bugging me during squats. Should have reduced the weight on the final set but I didn't want to reduce the weight lol. The shoulder effected my benching, obviously.

[MattimusMaximus]

PM BW: 240.7


Volume Presses: 5 min rests

155*5 (@6.5) beltless
160*5 (@7.5) beltless
165*5 (@8.5) Form Breakdown
165*5 (@7.5) Tightened Up

Volume Deadlifts: 5 min rests/ beltless/ double overhand grip

325*5 (@6)
340*5 (@7)
355*5 (@7.5) Double Overhand grip PR!
355*5 (@7.5) D/OH PR and vol PR!

Light Chins: 2 min rests

241*6 (@7.5)
241*6 (@8)
241*6 (@8.5)
241*6 (@9)

STE: Standing vs lying down/ 2 min rests

105*11 (@9)
105*9 (@10)


**Left rear deltoid issues still. Icing it after tonight's sesh. Barely noticed any pain on pressing but felt it in deadlifts and really felt it during chins. LTE's were excruciating and I gave up doing them after 4 reps. I switched to Standing Triceps Extensions (STE) to see if it would make a difference and it did. There was still some pain but nothing like the LTE's. Hoping icing 2x per day helps before bench day in 3 days!
**Dropped cals down to 3000 per day yesterday as weightloss has been painfully slow and boring. I'm averaging around 237 lbs BW in the mornings... so basically maintaining but I'd like to lose some blubber.

**3rd set of deadlifts at 355 vid was cut short due to memory space issues on my phone made room for my final set at 355. I think my form has improved since dropping my hips and the weight feels much light now because of it. So I guess I was doing SLDL's! So technically my max deadlift of 455 was actually an SLDL PR for me and I don't actually know my max conventional deadlift because I've never tried lol. I really hope this means I can pull 500 lbs soon!

[Wilhelm]

Wow! Great PRs. I think i can hold on to 295 doh for a rep. But not very well.
Much awesomeness here.