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mwarren

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Everything posted by mwarren

  1. mwarren

    Resurrection of Blu

    WEEK 5 DAY 1- DELOAD 1 A. PL Back Squat to Parallel 5 reps, RPE 7 315x5 B. Back Squat (full ROM) 5-8 reps, RPE 7, 3-1-X-1 225x8  C. Competition Grip Bench Press 5 reps, RPE 7 225x5 D1. Incline DB Bench Press 8-12 reps, RPE 7, 3-1-X-1 65x10  D2. Face Pull 12-15 reps, RPE 7, 3-1-X-1 35x15 Sehr gut
  2. mwarren

    Resurrection of Blu

    Good to be back. Lots of things have changed in my life. Lots of clean time, buying a house, and fixed a lot of musculoskeletal issues. However, I've had a lot of health issues recently. I'd been ignoring signs of dehydration and ended up in the hospital for that, and then a heat stroke. It took quite awhile for my body to feel better. I took a long hiatus from regular weightlifting. During my recovery from the health issues, I lost 35lbs. I got down to something like 158lbs. I've been very weak but started feeling good last week and started training again very lightly. Weight is coming back on quickly. I think I'll be 170 here in a few more days. So, I guess starting tomorrow I'll log what I'm doing everyday to get my strength back with plans of competing this winter. I want to compete at around 198. That way, I'll have some blubber to keep me warm in the winter. Oh, almost forgot to mention that I tore my right pec for the 2nd time maybe 6 months ago but it seems to be doing just fine now. You'll see that most of my training is mindful of past injuries and prehab/rehab. I want to be able to lift weights long term, into my 80s, so I have a very cautious and thoughtful approach. My previous shoulder tear, bulging disk, and teres minor tear are all "fixed," so to say. The only issue I'm currently having is with my right hip flexor having daggers during squatting, but Kim and I are working on it and it's actually not bad. I guess that's it for prerequisite knowledge. First training post tomorrow.
  3. mwarren

    Resurrection of Blu

    Only 2/3 dead before deloads, correct?
  4. mwarren

    Resurrection of Blu

    Alright I'm stoked. This is going to be my training for the next microcycle; deload starts today but I'm using the movements for the next cycle to feel them out this week. Really only adding dips, decline, and yates rows. Tempos and pauses are different. Little bit heavier now. Day 1 A. PL Back Squat to Parallel 1x5 @ RPE 7-8 B. Back Squat (full ROM) 5-8 reps 3-1-X-1: Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again At the end of the last set, do a weight calf stretch for 30 sec to 1 min (however much you can tolerate) C. Competition Grip Bench Press 1x5 @ RPE 7-8 D1. Incline Dumbbell Bench Press 8-12 reps 3-1-X-1: Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again At the end of the last set, allow your arms to drop into a flye and stretch your pecs in that position for 30sec to 1 min (however much you can tolerate) D2. Face Pull 12-15 reps 3-1-X-1 Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again At the end of the last set, let the weight stretch your back out for 30 sec to 1 min Day 2 A. PL Back Squat to Parallel 1x5 @ RPE 7-8 B. Romanian DL 5-8 reps 3-1-X-1: Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again At the end of the last set, hold/stretch at the bottom of your last RDL rep for 30 sec to 10 min (however much you can tolerate) - be careful doing this and skip it if your back is feeling "iffy" Be sure to keep upper back tight and scaps down during sets C. Competition Grip Bench Press 1x5 @ RPE 7-8 D1. Decline Press 5-8 reps 3-1-X-1: Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again At the end of the last set, stretch your anterior delts out on a bench for at least 1 minute *if you don't have a decline bench, do dips instead with a forward leanD2. Medium Grip Chinup 5-8 reps 3-1-X-1: Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again At the end of the last set, hang from the bar and stetch for at least 1 minute Day 3 A. PL Back Squat to Parallel 5-8 reps Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again At the end of the last set, do a weight calf stretch for 30 sec to 1 min (however much you can tolerate) B1. Competition Grip Bench Press 5-8 reps Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again At the end of the last set, do a flye stretch like you did on Day 1 using dumbbells B2. Yates Row 5-8 reps, 3-1-X-1 (make most of the eccentric the top portion as you lower it) Do one set @ RPE 9-9.5, then drop the weight 10% and do sets until you hit RPE 9-9.5 again At the end of the last set, stretch your back out in the power rack for at least 1 minute C. Deadlift 1x5 @ RPE 7-8
  5. mwarren

    Resurrection of Blu

    I would not put that past some of the old AL members...
  6. mwarren

    Occult Blooded Occlusion Grimoire

    My conclusions were often different than his from the same results in studies. He kinda takes things out of context a bit. Any benefit shown over 2 sessions means very little to us, for example. It definitely invites theories and does have use, but we can't jump the gun on things wrt long term practical programming. That is a rather interesting study, though, fwiw
  7. mwarren

    Resurrection of Blu

    The semen exchange is not actually part of the procedure, but things happen that we can't and shouldn't explain sometimes. It makes us human, after all.
  8. mwarren

    So. Not. Powerlifting...

    Even I give up on wiping sometimes and I'm only 205ish. Sam, what's your mobility routine before shitting?
  9. mwarren

    Resurrection of Blu

    Fecal transplants with feces from 400 miles away is amazingly good for you. Any further, the differences in bacteria will be too great for the transplant to work. And feces from your next door neighbor is not good enough because you're living and eating in the same geographical area. You need the kimbo feces. Also, he's half korean. If he were full korean, it wouldn't work. But half korean makes it all the better. My biome is about to be the amazing.
  10. mwarren

    Resurrection of Blu

    I'll be refreshing my emails every hour lol
  11. mwarren

    Resurrection of Blu

    WEEK 4 DAY 3- ACCUMULATION Full Squat 8-12reps RPE 9.5 w/10% drop until RPE 9 w/5s pause at parallel 165x12 RPE 9 150x12 RPE 8 150x10 RPE 9 Comp Bench 8-12reps RPE 9.5 w/10% drop until RPE 9 w/5s pause 1" above chest 155x10 RPE 9 140x10 RPE 8 140x10 RPE 9 Pendlay Row 8-12reps RPE 9.5 w/10% drop until RPE 9 (5-1-x-1) 185x10 RPE 9 165x10 RPE 8 165x7 RPE 9  DL 5reps RPE 7-8 315x5 RPE 9 what can I say? I felt smoked.  Face Pull 30x20 35x15 I was going to do some arms and GHRs but I felt good and ready for the deload right there lol. I stalled or even slightly regressed on bench and deadlift. So I guess we timed this perfectly. My work capacity has gone up a lot from this block and I'm stoked about how this will effect my next hypertrophy block.
  12. mwarren

    So. Not. Powerlifting...

    Single ply is a horrible investment in the first place. People end up using more than twice the amount than they would of double ply. Usually when I encounter singe ply, I get mad and yank an absurd amount off that motherfucker.
  13. mwarren

    Resurrection of Blu

    Feeling a little ragged. Been generally sore all week. I'm gonna make sure to get a little extra volume on the accessory work tonight to add to the slingshot through the deload next week.
  14. mwarren

    Sanction lifted

    You don't get the juicy stuff if you're always spilling the beans. People can trust me with their debauchery.
  15. mwarren

    Sanction lifted

    I'm pretty sure I got a spread ass pic from a certain somebody at some point. I seem to remember balls hanging in the shaded underside. I thought one could at least pic up the balls for a cleaner, more artistic picture.
  16. mwarren

    One (New) Direction

    Somebody once told me I needed to prioritize better because I put work before training. So I must ask you the same question: Is the financial stability of you and your family REALLY more important than adding a possible micrometer to your quads?
  17. mwarren

    Resurrection of Blu

    Eeeexcellent *dry handwashing*
  18. mwarren

    Resurrection of Blu

    WEEK 4 DAY 2- ACCUMULATION Comp Squat 5reps RPE 7-8 330x5 RPE 8 RDL 8-12reps RPE 9.5 w/10% drop sets until RPE 9 (5-1-x-1) 250x10 RPE 9 225x10 RPE 9 135x30s stretch Comp Bench 5reps RPE 7-8 255x5 RPE 8 Press 8-12reps RPE 9.5 w/10% drop until RPE 9 (5-1-x-1) 115x10 105x10+60s stretch  Pullup 8-12reps RPE 9.5 w/10% drop until RPE 9 (5-1-x-1) BWx9 BWx7+15s hang Curls Squat felt heavy so I went lighter. Definitely time to deload next week.
  19. mwarren

    Resurrection of Blu

    WEEK 4 DAY 1- ACCUMULATION Comp Squat RPE 7-8 365x5 RPE 8 Full Front Squat RPE 9.5, 10% drop until RPE 9 achieved (5-1-x-1) 175x11 RPE 9 155x11 RPE 9+60s stretch Comp Bench RPE 7-8 255x5 RPE 8 DB Bench RPE 9.5, 10% drop until RPE 9 achieved (5-1-x-1) 80X12 RPE 9 70x12 RPE 8 70x8 RPE 9+27s stretch  DB Row RPE 9.5, 10% drop until RPE 9 achieved (5-1-x-1) 80x9 RPE 9 70x11 RPE 9 DB Preacher curl supine+neutral (5-1-2-1) 25x9+3 Good progress on everything. I just felt great. But of course I slept like shit.
  20. mwarren

    Resurrection of Blu

    JB, I need that organization. In and out of the fridge. Good shit.
  21. mwarren

    Demon Gear!

    I bet it was a result of an expectation more than actual physiological effects of either of those docile substances I mean cmon. And, sometimes people that were about to have a manic episode just so happen to have started taking something. That's why I hate case studies.
  22. mwarren

    Transdermal Carrier Products?

    When I was playing around with making my trt a TD, I found several ways to perfectly make solution of test with, but I have read that other compounds are not as easy. Mct oil, benzyl alc, benzyl benzoate (or sodium benzoate) and dmso actually held a very high concentration of test. I can't remember the exact measurements I used but it was something like 2g test 130ml mct oil 20ml benzyl alc 20ml benzyl benzoate DMSO added until 250ml achieved Added the DMSO after the rest of the solution cooled down to get a room temperature accurate volume. I think it was something like 8ml per day. Very runny, but much more effective than androgel was. Although, still sucks compared to pinning. The mct oil really helps the dry skin but I would just use more benzyl benzoate if acne was a problem.
  23. mwarren

    Resurrection of Blu

    I realized today that the contents of my fridge are both boring and revealing. I have been thinking of food as some chore I need to squeeze in real quick here and there. I need to make time for preparing food and enjoy the process. I have my days scheduled out and food preparation isn't even on my schedule anywhere. So I've been eating sandwiches and pancakes and....shit that I don't have to spend any effort to make. I'm going to get some groceries, make this fridge look a little less basic, and put an hour of cooking in 3 times each week. Because this not gaining weight bullshit is clearly a behavioral issue. I did manage to gain 2 more pounds but it's been a long while. So yea. I think this will help me.
  24. mwarren

    Occult Blooded Occlusion Grimoire

    You're using a 92kg kb? Good shit! I would like to see a trend for BP....during exercise to see if it decreases over time because of new veins or something. And hell, it would be good to see if BP at rest changes.
  25. mwarren

    Resurrection of Blu

    WEEK 3 DAY 3- ACCUMULATION Full Squat 8-12reps RPE 9.5 w/10% drop until RPE 9 w/5s pause at parallel 165x11 RPE 9 150x11 RPE 8 150x7 RPE 9 Comp Bench 8-12reps RPE 9.5 w/10% drop until RPE 9 w/5s pause 1" above chest 155x12 RPE 9 140x12 RPE 8 140x11 RPE 9 Pendlay Row 8-12reps RPE 9.5 w/10% drop until RPE 9 (5-1-x-1) 185x9 RPE 9 165x9 RPE 9  DL 5reps RPE 7-8 315x5 RPE 8  Face Pull 30x15 35x15 My goal is to get these to 50lbs for 20 reps. The pendlay rows will be the builder for the most part and these will add to the hypertrophy of my smaller external rotators but for the most part they are the tester/indicator. When I get to 50x20, my shoulders will be healthy. Duckunder tricep extension BWx20x2 Preacher supine to hammer curl (5-1-2-1) 20x15+10 I felt like shit all day but once I got training, I wanted to do more and more. Had to reel myself in so I don't mess up the program. A guy I work with asked me to teach him the correct way to squat and deadlift because he didn't think the other guy that taught him looked anything like I do when I perform the lifts. What a fucking nice thing to say. He had no idea how good that made me feel hahaha. It's sad, but these days people want to pick apart everything you do. Like saying your knees travel too far or your triceps aren't tucked enough or your elbows need to point straight down or whatever. When in reality there are many reasons to do the lifts in different ways depending on goals and body structure. As far as I'm concerned, if I see a deadlift or squat being done, as long as I see a neutral lower back and knees/hips both hinging, it's probably fine. And as far as bench, as long as they aren't squirming around and bouncing, and they aren't internally rotating at the bottom, it's usually okay. I've had a lot of guys reading lifting shit online lately then trying to regurgitate to me like they know THE right way to do things. It's like "Kid, trust me I've gone through what you're going through years and years ago. You'll know better some day." This is all speaking in terms of whether you should get your panties up in a bunch about somebody else's form. As far as getting to where Sam is, things are obviously different but when somebody is climbing that ladder, they will seek out the advices they need at the time.
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