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Helpful ReplyHot!ANIMAL : Savagery!

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Brett
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Re: ANIMAL : Savagery! 2019/04/15 04:34:24 (permalink)
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ANIMAL
This is not just something I’ve decided on a whim, everything I do is thoroughly researched and due diligence undertaken.

It’s not heaps of volume through the knee, infact it’s the opposite. Minimal daily volume.

While there is lots of bro science in the fitness world, the Bulgarians and Soviet’s literally recorded absolutely everything they did. There is tons of real world evidence to their training methods.

Lots of research has been done on tendon and ligaments which shows tendon size and strength increases with chronic, repeated loading.

Yes you would risk injury if you were truly making out everyday but on this program you use a daily max which is a single rep you can lift with perfect form. This Is probably at 90% of your max. You don’t chase PBs, you don’t psych yourself up.

The major benefit is practice. The only way to get better at something is practice practice practice. Lifting is a skill and the more you practice the better you get. Swimmers get in the pool everyday, runners run everyday, lifting is not different as long as a structured plan is properly in place !



Fair enough mate. I get that repetition of a skill is the best way to learn it -including powerlifting.
 
That's all well and good until you start pushing the envelope though. I just can't see how you could do enough work to stimulate hypertrophy and then recover in 24 hours, especially on big movement like squat.
 
But you are more knowledgeable than me on such things mate I'm sure you know what you are doing. Just don't want to see you set yourself back again is all bud.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
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ANIMAL
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Re: ANIMAL : Savagery! 2019/04/15 07:30:15 (permalink)
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Brett
ANIMAL
This is not just something I’ve decided on a whim, everything I do is thoroughly researched and due diligence undertaken.

It’s not heaps of volume through the knee, infact it’s the opposite. Minimal daily volume.

While there is lots of bro science in the fitness world, the Bulgarians and Soviet’s literally recorded absolutely everything they did. There is tons of real world evidence to their training methods.

Lots of research has been done on tendon and ligaments which shows tendon size and strength increases with chronic, repeated loading.

Yes you would risk injury if you were truly making out everyday but on this program you use a daily max which is a single rep you can lift with perfect form. This Is probably at 90% of your max. You don’t chase PBs, you don’t psych yourself up.

The major benefit is practice. The only way to get better at something is practice practice practice. Lifting is a skill and the more you practice the better you get. Swimmers get in the pool everyday, runners run everyday, lifting is not different as long as a structured plan is properly in place !



Fair enough mate. I get that repetition of a skill is the best way to learn it -including powerlifting.
 
That's all well and good until you start pushing the envelope though. I just can't see how you could do enough work to stimulate hypertrophy and then recover in 24 hours, especially on big movement like squat.
 
But you are more knowledgeable than me on such things mate I'm sure you know what you are doing. Just don't want to see you set yourself back again is all bud.




Who said anything about hypertrophy?

Brett
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Re: ANIMAL : Savagery! 2019/04/15 08:15:31 (permalink)
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Alright then clover clogs. Just go easy!

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Hillen1986
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Re: ANIMAL : Savagery! 2019/04/15 08:29:40 (permalink)
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I'm from suffolk , ever need some sent then let me know 😁.

Stokes is best though.
Nails1981
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Re: ANIMAL : Savagery! 2019/04/15 11:27:24 (permalink)
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Those deads looks easy mate, are you planning to load these up or just leave them on tick over?
ANIMAL
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Re: ANIMAL : Savagery! 2019/04/15 17:03:39 (permalink)
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Hillen1986
I'm from suffolk , ever need some sent then let me know 😁.

Stokes is best though.


Cheers! But adnams delivers!
ANIMAL
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Re: ANIMAL : Savagery! 2019/04/15 17:07:12 (permalink)
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Nails1981
Those deads looks easy mate, are you planning to load these up or just leave them on tick over?


Cheers bud. They should look easy, they’re 100kg under my PB! FML lol

No plan to load to quickly or chase any numbers on dead’s, Squats are my next focus. As squats go up, dead’s will go up . Once I’m back around 230ish then I might do a peak for a 600lb PB pull but that’s probably going to be end of summer.
Hillen1986
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Re: ANIMAL : Savagery! 2019/04/15 17:11:33 (permalink)
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I did wonder !
ANIMAL
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Re: ANIMAL : Savagery! 2019/04/15 20:22:24 (permalink)
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15/04/19

Nice 3km hour long bumble through the woods with my daughter before gym. Did all my mobility and pre lifting stretching too while walking. Wish I could take my time and do that every day.

Ready to go for last heavy push session before things get dialled back. And I had one thing on my mind!

130kg Push Press. Had to work for the last few inches but locked it out.. and held it!

Strict Press muscled up a 110kg Single. Plan is now to build the strict to 120 while working on push press accessories and getting that dip snappier.

And as one focus ends, another begins.

Squat everyday starts today.

I want to go as long as I can, but first initial goal is 30 days. Will asses again then

The plan is simple, work up to a daily technical max.. a single you can perform with perfect form, then drop back and do 4 doubles at 85%

As I get used to this, my legs will need some extra volume, but I won’t be squatting more. I’ll probably start doing walking lunges, just body weight to start. I can barely do one now and it will be good to help with knee health.

Overhead Push Press

20x10
60x3
60x3
90x2
90x2
115x1
130x1

Strict Overhead Press

110x1

100x5
100x4
100x3
100x2
100x1

Squat Every Day - Day 1

20x5
60x2
80x2
100x2
120x2
130x1

140x1

120x2
120x2
120x2
120x2

Dumbbell Side Lateral Raise

20’sx10
20’sx10
20’sx10
15’sx20
15’sx20

High Beard Pull

50x20
60x15
60x13

Tricep Rope Pressdowns

60x10
60x10
60x10

Overhead Rope Tricep Extension

40x12
40x12
40x12

Standing Supinating Dumbbell Curl w/ 1 count squeeze

12.5’sx15
12.5’sx15

Bent Over Single Arm Arnold Curls

25x10 (L)
25x10 (R)
25x10 (L)
25x10 (R)

Tempo Preacher Curls

27.5’sx15
27.5’sx15
On The Flop
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Re: ANIMAL : Savagery! 2019/04/16 09:25:45 (permalink)
+1 (1)
That 130 looked very smooth despite the last few inches. Great stuff.

“It ain’t all sunshine and rainbows”
 
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dirtyvest
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Re: ANIMAL : Savagery! 2019/04/16 15:50:17 (permalink)
+1 (1)
That was always too far up to go back down again on that PP, nice work, squire

Limits, like fear, are often just an illusion: MJ 12/9/09
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Brett
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Re: ANIMAL : Savagery! 2019/04/16 16:09:54 (permalink)
+1 (1)
Nice work on the push press. It looked glorious in my mind's eye.

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
ANIMAL
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Re: ANIMAL : Savagery! 2019/04/16 17:35:50 (permalink)
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Cheers guys.

Today I spent the morning swimming with the kid, was quite nice to be able to stretch everything out in a weightless environment.. did a few lengths too.

Just spent the last 6 hours in the garden, replacing fence panels, mowing, digging.. as Brett would call it.. yard work! Fvck me. Take a winter off and you really get out of practice!

Need to get back into the swing of it tho, wife agreed today I can begin planning and building my own home gym at the bottom of the garden! Need to get that bloody concrete roof off the bomb shelter first as I can use it for foundation layer for the concrete slab and I won’t have to pay to have it taken away!

And I need to stop looking at bars and bumper plates as I just won’t sleep for the excitement!
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Re: ANIMAL : Savagery! 2019/04/16 17:42:27 (permalink)
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Hate yard work. My dream is to build my own place one day and there wont be a single square foot of garden.
 
Home gym? Fvck yeah! I love the idea of an outside gym. Imagine squatting and deadlifting and benching outside in the fresh air! Maybe in your climate though it be best to have a retractable roof? I'm guessing the bomb shelter is too small to put the gym in...

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
newcastle
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Re: ANIMAL : Savagery! 2019/04/16 18:43:54 (permalink)
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How do you plan to get the roof off?
ANIMAL
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Re: ANIMAL : Savagery! 2019/04/16 19:50:26 (permalink)
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Brett
Hate yard work. My dream is to build my own place one day and there wont be a single square foot of garden.
 
Home gym? Fvck yeah! I love the idea of an outside gym. Imagine squatting and deadlifting and benching outside in the fresh air! Maybe in your climate though it be best to have a retractable roof? I'm guessing the bomb shelter is too small to put the gym in...


No mate .. you need a garden. Where else are you going to light your fire and cook your steak!? And if you say in the kitchen, just don’t come back to this journal..

Bomb shelter way too small. It’s going to be a 4mx 4m cabin.. I’m only allowed to go up 2.5m which means I can’t do OHP. Unless I dig half a meter down before laying the slab. They measure from ground level, so the earth I’ll remove will be used to raise the ground level and then it will be a semi bunker. I reckon it will take me a year maybe 18months. I’ll film it and do a grand designs type documentary
ANIMAL
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Re: ANIMAL : Savagery! 2019/04/16 19:52:04 (permalink)
+1 (1)
newcastle
How do you plan to get the roof off?


I’m going to drill small holes in the roof (half a meter square a time and then get a sledgehammer and go hulk on it. Just beat the **** out of it until my hands bleed.
Brett
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Re: ANIMAL : Savagery! 2019/04/16 20:43:16 (permalink)
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ANIMAL
Brett
Hate yard work. My dream is to build my own place one day and there wont be a single square foot of garden.
 
Home gym? Fvck yeah! I love the idea of an outside gym. Imagine squatting and deadlifting and benching outside in the fresh air! Maybe in your climate though it be best to have a retractable roof? I'm guessing the bomb shelter is too small to put the gym in...


No mate .. you need a garden. Where else are you going to light your fire and cook your steak!? And if you say in the kitchen, just don’t come back to this journal..

Bomb shelter way too small. It’s going to be a 4mx 4m cabin.. I’m only allowed to go up 2.5m which means I can’t do OHP. Unless I dig half a meter down before laying the slab. They measure from ground level, so the earth I’ll remove will be used to raise the ground level and then it will be a semi bunker. I reckon it will take me a year maybe 18months. I’ll film it and do a grand designs type documentary



LOL! I have a fixed BBQ outside under the patio. You don't need the sh1tty dirty bit of garden!

Brett's Journal Part VII  - The Farce Awakens
Visit the front page of my journal for links to blood logs on Ostarine, SD, Halodrol and more.
ANIMAL
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Re: ANIMAL : Savagery! 2019/04/16 20:51:00 (permalink)
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16/04/19

Hard work today in garden.

Routines been changed up a bit while I get used to squatting every day. Just going to focus on weak points and form. Squats are feeling good. 2.5kgs Up. I’d like to think I can do that everyday for a while based on how rapid they feel but I can’t expect it every day. I could probably do a higher daily max now but really want to take this slow.

Diets been good. I’m not on keto and am managing carbs very well another couple weeks before we dial it down for a another drop in weight. That’s going to be interesting as I’ll want to drop weight while keeping performance in the gym. I’m normally an either/or kind of guy.


Squat Every Day - Day 2

20x5
60x2
80x2
100x2
120x2
130x2

142.5x1

122.5x2
122.5x2
122.5x2
122.5x2

Stiff Leg 6” RackPulls w/chains

60x2
60x2
100x2
100x2
140x2

Add chains (40kg’s*)

180*x2
180*x2
180*x2

140*x10

Plate Loaded Hammer Grip ISO Rows

100x10
100x10
140x10
140x10
180x5
180x5

Paused Bench Press

60x5
60x5
100x2
100x2

125x3
125x3
125x3
100x5
100x5

Lying Hamstring Curls

35x10
55x8
55x8

Yoga

5min
RAD#1
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Re: ANIMAL : Savagery! 2019/04/16 23:14:20 (permalink)
+1 (1)
Home gym at the bottom of the garden is my next project once I actually finish the graft on site my shed is getting so crowded with cr@p its hard to move about ,plus the Mrs said I can get a pool table in my gym what more could you want lol
 
I will have to purchase some more training machines though but I haven't mentioned that yet !

Bones heal, pain is temporary, and chicks dig scars
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