Data's Hunt for Constant Progression

[data4]

Wishing you the best with the new weight class.

Thank you Curt! Big jump from 176 to LHWs.

The week of cutting volume way back sure did help. Started back up this Saturday and yesterday at 100%. I am ramping things up volume wise. I find that with enough intensity tons of volume really isnt needed and doesnt help me. I just have a very hard time toning down the intensity so I would rather pull back on volume. Here is what leg training looked like yesterday.

All exercises were working up in weight each set to all out failure on the last set. I pushed these last sets very very hard with some forced reps from Jerica on some of them. The sets may look like a lot but overall only a handful were really working sets.

Rest was by feel unless otherwise noted.

BB Squats:
Barx10
135x10
225x10
275x10
315x10
365x10
405x12

DB SLDL:
65x10
85x10
105x10
115x10
125x10

Banded Hack Squat: eccentric focus
1pps x 6
2pps x 6
3pps x 6
3.5pps x 6

Reverse Hack Squat Straight Leg Variation:
6 reps eccentric focus

ss w/

Lying Leg Curl: 10 reps
*3 rounds with 90 sec rests

SL Leg Ext: 2 sets of 10 reps toes in and toes out (1 set each)

Calf Raise: 3 sets of 50 reps with 50 sec rest

Legs are already trashed today... Weight is up to 207 so moving in the right direction!

[The Solution]

I bet that Brazillan Steakhouse helped the weight a bit

[data4]

I bet that Brazillan Steakhouse helped the weight a bit

Since I pulled back on everything else that day I may not have even went over lol Loved all the healthy options they had though, it was delicious and well worth the price.

I am back down .5 so some of the water came off. We shall see what the rest of the week brings and increase if need be.

[Steve56]

Probably so but as a LHW this time. There are some other shows in that time frame in the area too so Im not positive. The goal would be to of course win but I want to re qualify for a national show and then possibly do Jr Nats in 2016.

Similar goal in mind! Jr nat or jr usa 2016


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[data4]

Similar goal in mind! Jr nat or jr usa 2016


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Nice! It seems like you have been cranking pretty hard man, I have been following!

[Steve56]

Nice! It seems like you have been cranking pretty hard man, I have been following!

Yes sir full steam ahead!


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[crawfBigG]

The week of cutting volume way back sure did help.

BB Squats:
Barx10
135x10
225x10
275x10
315x10
365x10
405x12

DB SLDL:
65x10
85x10
105x10
115x10
125x10

Banded Hack Squat: eccentric focus
1pps x 6
2pps x 6
3pps x 6
3.5pps x 6

Reverse Hack Squat Straight Leg Variation:
6 reps eccentric focus

ss w/

Lying Leg Curl: 10 reps
*3 rounds with 90 sec rests

SL Leg Ext: 2 sets of 10 reps toes in and toes out (1 set each)

Calf Raise: 3 sets of 50 reps with 50 sec rest

Legs are already trashed today... Weight is up to 207 so moving in the right direction!

Great workout there. I was thrilled to get 315 x 12 the other day, lol. 405? That's awesome. Happy Holidays. Just been checkin' in on a few threads today.

[data4]

Great workout there. I was thrilled to get 315 x 12 the other day, lol. 405? That's awesome. Happy Holidays. Just been checkin' in on a few threads today.

Thanks brother! Squats are a stronger lift for me. I hit 455x8 this week too. Its all about what it looks like you can lift though right



On Monday I had a little scare while warming up for some incline bench pressing. I heard a pop in my right pec and felt pain. No swelling or discoloration at this point and it seems to be better today. I can still feel the area is tender when I stretch back. I spoke to my massage therapist and chiro and both pretty much agreed that is was probably some inflammation and slipping of a tendon. My massage gal dug into at the gym for a few minutes and there is a knot pretty deep down into the tissue but she thinks she can get it out. I am set up to have her work on my Sunday so hopefully that helps it. No more chest this week though.

Weight is up to about 208 right now so slowly climbing. I definitely need to be up in the 215-220 range before prep or I will not quite be where I want to be.

Hope everyone is well!

[lastson]

Be careful Data... glad to see you are still crushing it.. and I'm trying to figure out why my post for here ended up in EOs thread.

Anyway, Happy New Year

[data4]

Be careful Data... glad to see you are still crushing it.. and I'm trying to figure out why my post for here ended up in EOs thread.

Anyway, Happy New Year

It was one of those times you least expect it since I was just warming up. I think there was 135 on the bar. That just goes to show you always have to be careful and keep your ducks in a row.

Wishing you all the best in the new year as well brother!

[The Solution]

Damn man, very sorry to hear about that. Same thing with my back and warming up with 135 on Rack Deads. It can happen. Glad to see your taking the right route and getting it worked on ASAP

Happy new year.

[data4]

Damn man, very sorry to hear about that. Same thing with my back and warming up with 135 on Rack Deads. It can happen. Glad to see your taking the right route and getting it worked on ASAP

Happy new year.

So far so good as far as rehabbing the pec. I had my massage therapist work in it and it seems ok. I trained chest once since then doing mostly slower tempo work and really squeezing hard and there was no issues. Chest day 2 for the week is tomorrow so we will see how it goes.

Weight is up to 210.2 this morning and my bodyfat seems to be holding pretty steady so far. Training is going well overall! I am on the 3rd week of the current phase that I am running and like the progression so I will likely keep building on this or make some slight changes at most.

Hope everyone is well!

[Hoss06]

Glad to see that injury seems to have healed itself...you're not too far off of your goal weight...

[data4]

Glad to see that injury seems to have healed itself...you're not too far off of your goal weight...

Seems that way. Like I said the massage therapist worked on it for probably 20 minutes so it was pretty sore from all that work on a small area but its feeling ok.

Weight wise, I think I have another 5-8lbs left in me at least while keeping BF levels in check.

[PFEPerformance]

Just Cruisin through to see what the Boss is up to.... like I don't know...LOL

Post up the pic splitting the seams in your man tights! It is a MUST share to appreciate wheels for freaken days!!!

See ya soon Boss!!