Data's Hunt for Constant Progression

**data4** · 10-17-2016, 06:44 AM

Little bit of a lapse in updates here. I have been so slammed with my coaching business and running my gym. Even more slammed than usual if that is possible lol At this point, Im just trying to keep stress down as much as possible.

I had some labs done last week to check in general health markers and get cortisol tested again. I definitely feel that my adrenal health is coming along but I wanted to see some labs just to be sure.

That brings me to my new training phase.
I am starting a new training block and seeing how my body feels adding in some more compound movements without messing with volume at this point. I will link up the videos from my recovery series as well if any of you are interested.

Over the weekend I had some cryotherapy done. I have a chiro appt this week and a massage coming up next week so always keeping my body in line the best I can! Weight this morning was up about a lb from last Monday so still chipping away at it!

**data4** · 10-18-2016, 06:49 AM

New video update! Things are coming along now

**data4** · 10-21-2016, 06:44 AM

Day 4 of new training phase. Chest/Back/Bis/Tris

Dynamic warm up (about 5 mins)

Triset: warm up + 3 rds
Wide Grip BP: 12
Machine Chest Press: 10
Incline DB Flye: 15

Triset: warm up + 3 rds
DB Bilateral Row: 10
Deadlift: 6
Underhand BB Row: 12

Tricep Giantset: 1 rd to mechanical failure on all exercises
Rope Pressdown: 15
Overhead Rope Ext: 12
Cambered Bar Pressdown: 9
Dip Machine: 11

FST 7 style Bicep Cable Curls: 7x12

Deep static stretching to finish

**bill1981** · 10-21-2016, 07:42 PM

Good workout!
Are you shooting for some good muscle gains with this new program?

What trying to accomplish exactly with this new program AUstin? Curious to learn more!

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**data4** · 10-23-2016, 07:19 PM

Originally Posted by bill1981

Good workout!
Are you shooting for some good muscle gains with this new program?

What trying to accomplish exactly with this new program AUstin? Curious to learn more!

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Definitely pushing toward some more growth if possible. Im somewhat limited with my adrenal issue but its getting better and better as I go. I have been able to keep increasing poundages here and there on some lifts the last few weeks though. Things are headed in the right direction!

**bill1981** · 10-24-2016, 05:59 PM

Can you share your current program Austin? And a bit of explanation about it?
I like the intensity and EPOC of those trisets!!!

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**data4** · 10-25-2016, 07:59 AM

Originally Posted by bill1981

Can you share your current program Austin? And a bit of explanation about it?
I like the intensity and EPOC of those trisets!!!

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It changes a lot honestly. I have a 6 weeks block set up right now that changes every couple of weeks but I call audibles to that sometimes depending on how I feel. Here is he premise of it though.

-4 days per week training
-High frequency (everything trained 3x per wee other than quads trained 2x)
-Focus on progressive overload for most movements now that my CNS is getting better
-Building intensity over the weeks as well
-Moderate volume
-Additional cell swelling work a 2-3x per week for calves and arms

Those are the basics of the training itself!

**data4** · 11-01-2016, 07:23 AM

Hey all, things are CRAZY busy on my end. No lapse in the plan but remembering to post has not been my strong suit or remembering anything for that matter lol

Some new notes..

-Weight is up another lb this week
-RPEs during training are up slightly
-Strength is still climbing on most lifts

Not much has changed nutrition wise or supplementation wise. Mainly ramping up calories as needed and still keeping condition in check. I would say, this is the best I have looked at this weight. Im pretty lean still.

New Videos!

**data4** · 11-07-2016, 06:16 PM

The plan is working. With prep coming up before too long (hopefully), im keeping condition within striking distance.
Lately the focus has been on arm thickness
Upper back
Hamstring to quad balance
Calves per usual

:P
Best balance of thickness and condition Ive ever had.

Offseason 11-71-16 205.5lbs.jpg

**The Solution** · 11-07-2016, 08:18 PM

Damn your leaner then me!
See you this weekend.

**data4** · 11-14-2016, 02:52 PM

Thoughts from today

A coach is intended to be a helpful tool. However I see it time and time again when a coach is hired the client is quickly rendered helpless and unable to think for themselves anymore.
By all means, follow your coaches instruction and let it ease the stress that can come with coaching yourself. However, dont let common sense go out the window either!
A coach should be an aid not a crutch!

**data4** · 11-15-2016, 07:34 AM

Some training from this week!

Snatch grip deadlifts as part of a triset today. This was the last exericse in the sequence. I couldnt quite manage the grip on these so I got the straps out.
Great deadlift variation to bring more upper back activation into the movement.

**data4** · 11-16-2016, 08:46 AM

Still need a little more calf and arm thickness to polish this off but its getting there.

This is a pose ive wanted to improve. First impressions are important!

**data4** · 11-17-2016, 07:42 AM

A good review of OTC botanicals/supplements used to treat anxiety and mood disorders. Many of these I utilize with clients at times. I thought this was a relatively easy to understand review since I get asked about these compounds a lot.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3560823/