Michael Schneider
Forum Replies Created
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Hy guys and girls!
My back is crazy sore from my last iso workout. Love it so much when I can feel every part of my back. Nervous system still feeling a little down from the last weeks of pushing the heavy compounds. I hope I can get a good recovery during the next week and I feel mentally ready to attack heavy loads again!
Bodyweight was at 82,1kg this morning at home. Still want to drop a little more because it’s always possible that there is a little difference between your scale at home and at the comp!
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Hy Camilla!
As you can see, this topic is very individual. In my opinion you got 2 options: 1 you can add more rest days between your lower body session or 2 you can cut back even more on your volume. But if you would like to hit legs 3 times a week I would skip adding intenity techniques like rest pause sets or drop sets. You simple can’t recover from that on the long term! Training a bodypart more frequently I would just concentrate on progressive overload without addind intensiviers on top of that. It also depends on the exercises you are doing. E.g a barbell squat is a lot more taxing for your nervous system than a leg extension. You need to find a good balance there!
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Hy guys and girls!
Yesterday was my last workout before my comp. But nothing crazy. Just a quick pull session with a lot of iso stuff without lower back loading. I wanted to catch a good pump and let my body heal. Felt great doing a bbing style workout again!
Close grip lat pulldown
Hammer strength iso lateral pulldown
Chest supported T-bar rows
Hammer strength parallel row
Rear delt machine
Shrugs on the smith machine (bar behind the body)
Dumbell curls
Reverse grip curls with an ez barWeight is down to 82kg. Now time to let my body rest. Try to spend a lot of time with my family during the next week and don’t think to much about comp day!
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I would love to squat somewhere between 240 and 250kg. My meet pb is 240 from last years worlds.
Bench somewhere around 150kg. At the worlds last year i benched 160 but this was amillion to one shot that i got this. And i couldn’t bench heavy due to a lot of elbow pain.
And deadlift i want to pull 260. My record now is 255.
But that’s all in theorie and in my head. So many things can happen on meet day. I want to have fun and enjoy the atmosphere in first place.
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82.5 kg your f@cking huge in that pic lol I guess not that tall .
157cm tall or small ???? whatever you want to call it
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Looking very solid Jessie!
I would just cut back a little volume on your pull days! 18 sets total is a lot for one workout and will be very hard to progress every single set and not get burned out. I would give it a try and adjust volume when you ned to. But I would stick at about 12-16 sets total per workout. Every time I go beyond that volume I start getting overtrained very fast.
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Hy Andrew.
Appreciate your post!
I have to admit that I used a lot more gear in the past. But I realised that I didn’t get a lot more benefit. Just the side effects were a lot bigger. I had a lot more water retentions and that made me very lethargic. I believe that when the body gets to “toxic” from high amounts of gear that your body can’t handle you will not build more muscle in the long term. Even less because you just build muscle efficantly when you keep your body as “healthy” as possible! It’s not the gear that makes you big and strong. It’s a constant caloric surplus and progressive overload! And all the ones that were really great didn’t use a lot of gear to get there. Just read an article that Jose Raymond and Ronnie Coleman got their pro card all natural! (But that’s an exception for sure)
With my caloric intake I play around at about 3.000 calories. Sometimes a little above or a little below. Depends on my energy output! I just try to keep my bodyweight under 82,5kg to make my weight class!
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Great to hear Andy! I’m sure this will be a big game changer to your workouts. Logbook your lifts, get stronger but most important make sure you don’t sacfrice form for more weight or reps. Because if your form gets sloppy it doesn’t mean you got stronger. For my that’s the most challanging part!
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Maybe somebody is interested in the gear I use/used!
During my offseason and prep for this powerlifting comp I used 250mg of test e every 5 days and 300mg of primo a week. This was the lowest drug cycle I’ve used during my offseason in a pretty long time. My goal was to keep my body as healthy as possible and it worked!
For the final 3 weeks of my prep now I switched the primo for 300mg of tren ace a week. I hope this will give my a final boost up to the show.Before heavy pull sessions I added 50mg of test suspension to boost my performance. Especially before heavy deads this made a huge difference!
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Hy OJ!
Thanks a lot for the great input. Yeah I’m already doing such kind of exercise. Found a pretty cool instruction video from Stephie Cohen on Youtube. Do you maybe have a link of the exercises you are doing? Unfortunately I started doing these when my elbows were already blown up. Should have started streching earlier. After my competition I want to let them heal up completely and then start all over again hopefully with better shoulder mobility!
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I totally agree with clare. With those 2 rep range you make sure you stimulate 2 different types of muscle fibres. On my first set i really like to concentrate on the load and lift the heaviest weights possible with good form. On myback of set i like to drop a little more weight and concentrate on the mind muscle connection.
On isolation movemets i would also recommend to stay a little higher with the reps in the loading set too.
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Quick screenshot of my top set
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Final heavy pull session today before the austrian powerlifting championships. I pulled 252,5kg which is an all time gym pb. But i’m even more happy about how well it moved. This was not even close to my limit.
Afterwards i did just a few accessories to finish the session.
Hamstring curls
Glute/ham raise
Face pulls
And planks10 days to go. Today’s workout really lifted my spirit.
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I think it depends on your ability to recover. The stronger you get, the harder it will be to recover from heavy pulls.but as long as you are making progress you can stick with dl variations every session. Never change a winning team.
For example i like to have my clients do heavy deadlifts from the floor for pull1 and rack pull at the end of a row based workout for pull 2. If you can recover from this variation you are going to built a, lot of thickness.
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Pic from my last heavy deadlift session