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  1. Tmiken

    Gearing up for GainzZz

    Myoreps are a good way to get in some effective volume in a short amount of time. First, you pick a weight you can do for 18-20 reps. Perform a 15 rep activation set. Rest 20 seconds and then go for 5 more reps. Rest 20 seconds and do 5 more reps. Repeat. The goal is to get 5x5 after the...
  2. Tmiken

    Gearing up for GainzZz

    Comp Dead 4@360 4@350 2x4@340 Comp Bench 8@185 [email protected] 2x8@170 Hammer Curls Myoreps 37.5@15-5 I stopped these early because my tennis elbow was really bothering me. I think I am going to stop all bicep exercises until it is gone.
  3. Tmiken

    Gearing up for GainzZz

    Comp Squat 7@270 [email protected] 2x7@255 Pendlay Row 10@170 [email protected] 2x10@155 Lat Pulldown Myoreps 140@15-55434
  4. Tmiken

    Gearing up for GainzZz

    Comp Dead 8@320 8@310 2x8@300 Press 4@120 [email protected] 2x4@115 Tricep Pushdown Myoreps 65@15-55433
  5. Tmiken

    So here we go again with testing

    S*X Deca 300 mfg: 1/21
  6. Tmiken

    So here we go again with testing

    S*X Sustanon 250 mfg: 5/21
  7. Tmiken

    Gearing up for GainzZz

    Comp Squat 4@295 4@285 2x4@275 Comp Bench 10@175 10@165 2x10@155 EZ Curl Myoreps 60@15-55444 I’ve been having a huge motivation problem the last couple weeks. I am in no mood to do anything, including working out. I hope it passes soon. It really sucks.
  8. Tmiken

    Gearing up for GainzZz

    Comp Squat 1@320 5@295 3x5@255 Comp Bench 1@225 [email protected] 4x4@185 Press [email protected] [email protected] [email protected] EZ Bar Curls 3x15@55 Weighted decline situps 3x15@45
  9. Tmiken

    Gearing up for GainzZz

    That was my original plan but I took the lazy way out a bought a premade set from a rigging company.
  10. Tmiken

    Gearing up for GainzZz

    Squats with Chains (inc 35 lb of chain ) 4@310 4@300 4@290 TnG Bench 5@205 5@200 5@195 DB Press 3x10@30 Shrugs 3x15@175 Tricep Pushdown 3x15@60
  11. Tmiken

    Gearing up for GainzZz

    Comp Dead 5@315 5@305 5@295 Pin Bench 6@210 6@200 6@190 SSB Squat 3x10@135 EZ Bar Curl 3X15@50 Weighted Decline Situp 3x15@40
  12. Tmiken

    Gearing up for GainzZz

    Comp Squat 5@275 5@265 5@255 Comp Bench 4@205 4@200 4@195 Press 8@105 8@100 8@95 WG Pulldown 3x15@125 Rolling Tricep Extensions 3x15@25 Last week was interesting. I got my second covid jab last Sunday and it laid me out for 3 days. Fortunately, it was a deload week and I decided to just take...
  13. Tmiken

    Gearing up for GainzZz

    Comp Bench 6@210 4x6@190 Lat Pulldown 3x15@125 13@125 Upright Row 15@50 3x12@50 Tricep Pushdown 2x15@60 14@60 13@60 EZ Bar Curls 4x15@50
  14. Tmiken

    Gearing up for GainzZz

    Spoto Press 3x6@175 Bentover Rows 3x15@135 DB Front Raise 3x10@ 32.5 Skullcrusher 3x12@65 Hammer Curls [email protected] It feels like I’m developing a little tennis elbow on my right side.
  15. Tmiken

    Gearing up for GainzZz

    Squat 5@135 Hatfield Squat 4x15@95 Incline Bench 2x6@150 Weighted Decline Situps 4x15@35 My back felt a lot better this morning. I still just did some light work to go through the motions. This week is an RPE 10 test week for all my main lifts. Obviously that won’t be happening with my squat or...
  16. Tmiken

    Gearing up for GainzZz

    Skipped today’s session. As I began warming up for squats, I could tell I was more tight than yesterday and I was having a hard time getting to depth. Also, just using the empty bar was causing quite a bit more discomfort than yesterday. Every lift scheduled for today was some sort of hip hinge...
  17. Tmiken

    Gearing up for GainzZz

    Comp Squat 4x5@135 Rack Pulls 4x5@135 Russian Twists 4x15@30 I was able to get down to depth today during my squats, so I just did some nice, easy tempo squats with a pause at the bottom and really got a good stretch in. Deads felt better too. Tomorrow I will do the same lifts and try to go a...
  18. Tmiken

    Gearing up for GainzZz

    Spoto Press 4x6@165 DB Rows 15@75 14@75 15@65 DB Front Raise 3x15@30 Skullcrusher 3x15@60 Hammer Curls [email protected] [email protected]
  19. Tmiken

    Gearing up for GainzZz

    It’s not a deficit. You just squat to and sit on a box and then come back up. I am using it to help decrease my ROM while adding weight to the bar, that way I don’t get stuck in the hole with a hurt back and make it worse.
  20. Tmiken

    Gearing up for GainzZz

    16" Box Squats 5x4@185 Incline Bench 3x6@145 Weighted Decline Situps [email protected] Still rehabbing the low back. My 16" box is almost at my regular squat depth. On Wednesday I will eliminate the box altogether see how it feels warming up.
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