OFF-SEASON / HEALTH PHASE LOG Post-Contest Reverse Diet & Training Experiment

[theway]

I’ve had to do the same across the board in regards to reducing fatigue. Instead of everything just being to total failure and digging an impossible hole to get out of
I’ve broken sessions into. Anchor, accumulation and pump sets so I can still run higher volume and have some HIT sets but actually be able to recover

So essentially a hybrid approach? I’ll try this first, and if it doesn’t resolve the issue, I’ll move to a hybrid setup. If that still doesn’t work, I’ll add more rest days to give the body a proper break.

For context, I was still running around 26 working sets for back, all taken to failure/or very close, spread over two sessions at three weeks out. While it did work, I’m confident I could have managed with significantly less volume, since maintaining tissue requires less stimulus than building it. Lesson learned adapt and adjust.

 

[traininsane11]

So essentially a hybrid approach? I’ll try this first, and if it doesn’t resolve the issue, I’ll move to a hybrid setup. If that still doesn’t work, I’ll add more rest days to give the body a proper break.

For context, I was still running around 26 working sets for back, all taken to failure/or very close, spread over two sessions at three weeks out. While it did work, I’m confident I could have managed with significantly less volume, since maintaining tissue requires less stimulus than building it. Lesson learned adapt and adjust.

Yeah pretty much took a lot working out and trying to combine pretty much everything I believe to be effective and making some form of hybrid. I got chat to make it look more organised and easy to understand will attach below

 

[luki7788]

Yeah pretty much took a lot working out and trying to combine pretty much everything I believe to be effective and making some form of hybrid. I got chat to make it look more organised and easy to understand will attach below

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This is basically my training philosophy that I have been using for years. The only difference is that I usually place the main base movement for typical progressive overloads such as squats, rows, chest press at the end or in the middle of the workout so that the load I use is lower, which reduces the risk of injury.

 

[traininsane11]

This is basically my training philosophy that I have been using for years. The only difference is that I usually place the main base movement for typical progressive overloads such as squats, rows, chest press at the end or in the middle of the workout so that the load I use is lower, which reduces the risk of injury.

That’s exactly how I approached it to (how you said) but I realised that since I changed how I actually approach lifting (stimulating the muscle maximally VS moving as much load as I could) that the weight had dropped that much for example hack squat 7PPS to say 2-3PPS I was able to start my sessions with the compound movements and not have joint pain or have to load a tonne of unnecessary weight

But either way will definitely work and I truly believe key to maximum progression of muscular size but more importantly longevity

 

[theway]

This is basically my training philosophy that I have been using for years. The only difference is that I usually place the main base movement for typical progressive overloads such as squats, rows, chest press at the end or in the middle of the workout so that the load I use is lower, which reduces the risk of injury.

That’s exactly how I approached it to (how you said) but I realised that since I changed how I actually approach lifting (stimulating the muscle maximally VS moving as much load as I could) that the weight had dropped that much for example hack squat 7PPS to say 2-3PPS I was able to start my sessions with the compound movements and not have joint pain or have to load a tonne of unnecessary weight

But either way will definitely work and I truly believe key to maximum progression of muscular size but more importantly longevity

I think I’m going to take a similar approach to what you guys are suggesting. For now, I’ll deload keeping volume low and intensity high. Then, over the next push give or take 20 weeks, I’ll run a hybrid setup that combines progressive overload in the 5–10 rep range with more higher volume focused isolation work, mainly on machines.

 

[theway]

Upper Body Workout Recap:


• Unilateral triceps extensions – 2 × 12
• Machine lateral raises – 72 kg, 2 × 12
• Chest press machine – 150 kg, 2 × 15
• Shoulder press machine – 120 kg, 2 × 12
• Dip machine – 140 kg, 2 × 15
• Seated unilateral cable pulldown – 40 kg, 2 × 15
• Unilateral cable row – 40 kg, 2 × 15
• Upright row – 40 kg, 1 set AMRAP


Good session overall no sudden off feeling, and loads are moving well. Most of the machines are already maxed out, so I’m placing more emphasis on tempo control and execution quality.


I’m currently in week 3/4 of my deload. I’ll likely continue for another 3/4 weeks and then reassess recovery. If everything checks out, this should be a solid base to transition into an offseason push. But depends on blood work and feeling of being ready to push 20+weeks.

 

[theway]

First of all, Happy New Year everyone. I hope we all reach our goals for 2026 and, most importantly, stay healthy throughout the process.


Yesterday I ran a push session. Breakdown below:


• Cuffed unilateral triceps extensions – 28 kg, 2 × 10
Increased load this week while maintaining the same form and execution.


• Single-arm cable lateral Y-raises – 10 kg, 3 × 12
Y-raises are significantly more demanding for me compared to standard laterals.


• Plate-loaded incline chest press – 200 kg, 2 × 10
Strength is clearly up here. I’m deliberately progressing slowly and keeping the tempo controlled. Moving the weight too fast shifts tension toward the triceps and front delts and unnecessarily increases injury risk.


• Incline Smith press – 140 kg, 2 × 12


• Hammer Strength plate-loaded triceps pushdown – 240 kg, 2 × 8


Overall, strength is up significantly. I’ll likely hold these loads steady for another four weeks allowing my body to fully adapt especially coming off stage condition and accounting for AI use.

 

[theway]

In 2026, my focus is on building quality weight while achieving that dense, grainy look. Wish me luck guys!

 

[theway]

Quad-Focused Leg Day — New Exercise Selection


Ran a slightly revised leg session today with a stronger quad emphasis. Breakdown below:


Leg Extension (full stack)
– 1 × 12
– 1 × 10


Adduction Machine (full stack)
– 3 sets × ~40 reps (at the end of set 3 rest-pause 15 and 12)


Still feels too light even at full stack. If anyone has suggestions to make this more suitable for progressive overload (no gym pin allowed), I’m open to ideas.


Hack Squat(feet low)
– 200 kg × 12
– 220 kg × 10


Single-Leg Leg Press( feet low)
– 140 kg × 8
– 140 kg × 7


Plate-Loaded Hip Thrust
– 120 kg × 8
– 120 kg × 8


Back Extension(hamstring focus)
– 30 kg dumbbels × 10
– 30 kg dumbbells × 10


Single-Leg Seated Hamstring Curl
– 40 kg × 8
– 40 kg × 8


Standing Calf Raise
– 140 kg × 8
– 140 kg × 10


Overall less fatique and a bit more progression on certain lifts.

 

[theway]

Pull Day Recap


Started the session with:

single-arm pulldowns. Load was progressed, but form was slightly off. Nothing dramatic, but even small breakdowns can become an issue long-term from an injury-risk standpoint. Next session I’ll reduce the load slightly and aim to progress via reps instead.
- 2 sets


Preacher Curl Machine
– 2 sets, matching reps on both arms


Started with the right (stronger) arm. On the second set, the left arm came up one rep short, so I used a short rest-pause (~5 seconds) to complete the final rep. Picked this technique up from Kuba and JP and it works well for keeping sides balanced.


Plate-Loaded Lat Pulldown (new movement)
– 160 kg × 15 reps × 2 sets


Kept reps slightly higher while getting accustomed to the movement.


Lat Row
– 240 kg × 2 sets 10 and 9
– Both sets progressed by one rep with form unchanged


Hammer Strength Low Row
– 160 kg × 11
– 160 kg × 10


Kelso Shrugs
– 1 set


Rope Hammer Curls
– 50 kg × 2 sets


Overall, a solid session. I’ll post a shape update photo later.


Nutrition Update:
Calories have been adjusted to:
– Training days: 4,500 kcal
– Non-training days: 3,400 kcal


Morning fasted bodyweight is 105 kg at 176 cm (5'9").

 

[madg]

Great log great physique