Path to Power

Shawn90

More than 500 posts
Strong! #24 'Phase 1 Finale'
C&P Old RM = 4 x (24kg+24kg)
- Warm Up: 2 sets of 2 reps, 2-4m rest
- Test: 6 reps max, failure on 7th. C&P New RM - 6 x (24kg+24kg)
- 4m RestPset > 5 - 4 >3m rest
- 2m RestPset> 3 - 3 - 3 -3 - 3 > 2m Rest
- 1.5m RestPset> 2 - 2 -2 - 2 - 2
Totaled 40 reps. Left gas in the tank.

Checking out for 2 weeks. Eye laser surgery tomorrow.
 
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Shawn90

More than 500 posts
Strong! #1 'Phase 2 hypertrophy 'Slow & Steady'
- DCP 24+24 > 10 x 3
- Glute Activation
 
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Shawn90

More than 500 posts
Strong! #2 'hypertrophy ' Slow & Steady'
- DCP 24+24 > 5 x 4

* I considered trying the Short Course, but after this session I realize I should do Slow & Steady.
 
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Shawn90

More than 500 posts
Strong! #4 ' Slow & Steady'
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DCP 24+24 > 6 x 4
- Spinal decompression
- Glute activation

* I have to adjust my diet or I won't keep this up. Proteins is not the issue, it has to be carbs. Maybe more peanut butter too ROFL

** The frequency is still 3x per week, and I take 2 minutes rest per set. Options are decrease density, and/or decrease frequency. But I rather not. Slow and Steady is 16 weeks as it is, and a decrease in density would mean lesser hypertrophy.

*** I have this bad habit of checking out the pump after a session. But wow the pump is huge. And it's only sets of 4s ... Am I being silly or did my legs get a pump too ? Look at dem quads mon. :p

Edit: kcal 2500/2700 to +3000, protein remains the same. carb from 250/300 to 350/450 grams. belly mm = 13/14 and weight is stable at roughly 68kg. Nevermind fat intake but its usually at around 80grams. Currently not working for 4 weeks, 2 down, 2 to go. I believe this slows recovery down...
 
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Shawn90

More than 500 posts
Strong! #5 ' Slow & Steady'
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DCP 24+24 > 10 x 3

* The avarage kcal intake per day I have increased by 300 (+-2700 to +3000) mainly through more carbs and less fat. AT LEAST on training day. It's hard to tell if this has positive impact on my recovery ( did sleep less...) Doing sets of 3 is very different from doing sets of 4. Next session will tell.

I do have to force myself a little to eat more. Belly skin got thicker by 1mm but this could be water. Also bumped the scale over 69kg, which probably is extra food weight. Anyway I wouldn't mind going over 70kg again. This time I won't be a fatty thoROFL
 
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Shawn90

More than 500 posts
Strong! #8 ' Slow & Steady'
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DCP 24+24 > 8 x 4

*3m rest per set on the step forward to avoid form deterioration
 

Shawn90

More than 500 posts
Strong! #12 ' Slow & Steady'
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DCP 24+24 > 10 x 4

* 3m rest per set. 2 m is too less on 4s and 5s

Mcp 51s (temperature dropped )
 
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