Data's Hunt for Constant Progression

[data4]

I wanted to share this video I posted on FB last night. Im sure plenty of you can relate!
REAL TALK: RELATIONSHIPS IN THE PHYSIQUE ARENA
This is a VERY serious topic so this might sting for some people or ruffle some feathers. This is something I would NEVER interfere with with any client. However, having seen it time and time again, its a very common issue.
Im talking about how this lifestyle effects relationships. If you are ready for some real talk then give this a view.

[data4]

Hey all, dropping in with an update.
Finishing out a 6 week training phase that was very successful. I am definitely feeling that my nervous system is allowing me to push more and more where appropriate.
I can also tell that at the end of this phase I am getting into overreaching so that is a great way to end the phase. I am going to deload next week. Nothing ground breaking, I will simply back off training frequency down to 3 days and drop all RPEs to around 7. Im not too far over reached but knowing this is the first time Ive been able to push like this in 6 months, Im not quite sure where the limit is and dont want to completely tank before trying to start prep.
Bodyweight is still creeping up. Hit 210 2x now but usually floating at about 208 morning and 213-214 night weight. Condition is holding pretty close to the photos I posted last so Im very happy with this!

[The Solution]

Looked very lean last set and can only imagine you are getting tighter!

[data4]

Looked very lean last set and can only imagine you are getting tighter!

Not quite as tight but close. Cant complain with the way weight is moving up.

First day of new training phase after my deload last week.


Hit calves first thing this morning when I opened the gym and training is coming up.


Chest/Delt/Back/Hams


-20 Pull-Ups (broken into 2 sets)
-50 close grip push-ups


A1: Incline DB BP 2x12
A2: Band pull apart 2x 20


Flat Bench Press: 8 EMOM 4 reps at about 60% of 1RM
*DC style stretch after


Rev Grip Pulldown: 2 Muslce Rounds (6x4 reps each)


Arnold Press: 3x12


B1: Seated Low Row 2x 20 reps (10 perfect reps and 10 with some momentum)
B2: PJR Pullover 2 x 20
*DC Style Lat Stretch


C1: Leg ext. 1x50 1x25 (RPE 6-7 on these/same weight each set)
C2: Seated leg curl 1x50 1x25 (RPE 6-7 on these/same weight each set)
C3: Band GM 2x20

[The Solution]

Did you keep nutrition the same all deload? I can only imagine with your workload you burn ridiculous amount of kcals training in the new gym.

[data4]

Training today from week two of current training block. Delts, arms and lower body (blood volume work only on lower).

25 pull ups (+5 from last week) (sets were 13+9+3)
55 close grip push ups (+5 from last week) (took 2 sets)

Leaning Lateral Raise: 5 sets sets of 10 switching back and forth on arms with no rest. Hit failure by last set.

Superset: 2 rounds
Banded DB Front Raise:
Bent Over Rear Delt Row: 20 reps

Superset: 4 rounds
Recline Cable Curls: 12 reps
Recline Cable French Press: 12 reps

Superset: 3 rounds
DB Supinated Cruls: 8 reps with 3 sec eccentric
PJR Pullover: 15 reps

Lower Triset: 1 round
Seated Leg Curl: 50 reps
Leg Extension: 50 reps
Lunges: 4 mins of reps non stop
*Holy hell PUMP!!!

Also did 3 muscle rounds for calves today

Was able to add weight to most repeat movements from last week.

Had a follow up with the doc yesterday afternoon to talk about my adrenal issues and I am in the clear at this point. Everything is ready to rock! Blessed with a great team including Dr Serrano.

[data4]

2009 150lbs 2016 211lbs.jpg

A fun transformation Tuesday I posted yesterday. I believe this is about 6-7 years apart. 60+lbs difference in these.

[musclegenetics1]

your wheels are on point!! nice work bro

[data4]

your wheels are on point!! nice work bro

Thanks man!

[data4]

The biggest influence in learning as an adult for me has been being self employed.
Self employment in the fitness industry has been my primary source of income since I was 17 years old so about 9 years or so now.


I cant begin to count the number of times ive felt backed into a corner with a gun to my head. Though my coaching business has become successful its been a long road.


You surely cant be afraid to fail but success becomes the only option to survive. That easily translates over to everyting in life including helping others.


Im thankful to have been pushed to the edge and over it. You learn and grow best when youre first broken down!

[The Solution]

Session at Elite FTS looked legit.

[data4]

Session at Elite FTS looked legit.

Ya it was a good time! Gonna head back soon.

Some thoughts from last night about motivation!
<a href="https://sur.ly/o/w94Xb/AA011250" style="border-color: rgb(221, 228, 235); color: rgb(136, 17, 17);">
Training from today:
Straight leg deads from a deadstop in the rack. I had DB RDLs on my programming but the DB area was crowded so I swapped these in.
This was set 5 of 5. These were rough by the last couple sets. Hammies are smoked!
These are normally heavily eccentric focused without the rack. Adding the stop adds a lot more concentric focus to go along with the eccentric.
<font color="#000000"><span style="font-family: Tahoma">

[data4]

Alright fellas, feeling beat up from pushing this phase quite hard. I am deloading this week. Additional days off from training along with reduced intensity. There are two workouts left for the week. Today will essentially be a whole body workout. Here is whats on tap


Back Squats
Incline BP
Bent Over Rows
Rack Pull
Overhead Press


Circuit:
BW Squat
BW Pull-Up
BW Push-UP
Plank


Nothing to failure today. Hoping to be feeling tip top by next week!

[scrotum]

Great thread Data. I really like your videos on training.

[data4]

Great thread Data. I really like your videos on training.

Appreciate it!

--------------------------------------------

Its been a minute! Hope everyone is well.


Rounding out this offseason now. My progress has slowed and my body isnt wanting to push much past this bodyweight without fat gain so I will start prepping in the next few days. Training is still going quite well. Everything is at capacity intensity wise and as long as I keep it to 4 days a week I am able to handle it from a CNS stand point.


I still dont have a show on the radar but there are plenty in the time frame I am looking for. I will likely try to compete out of Ohio just to get in front of some different judges. The goal is to re qualify then possibly do a jr national level show next year.