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    Patrick Barney
    Jan 04, 2019

    Pat's Offseason Log

    in Prep & Off Season Logs!

    Hey guys,


    I am 20 years old with a little less than 1-yr of intelligent training under my belt. I'll be logging my offseason here for the foreseeable future. I'm super excited to get started.


    Current BW is ~162lbs, tomorrow starts a 3-month gaining phase in which the goal is to be ~165/166lbs consistently. I have a history with obesity, thus the slower rate of gain despite training age. I follow a Renaissance Periodization style of accumulation, prioritizing volume and keeping relative intensity ~2RIR until the last week of accumulation, at which point most sets are 1RIR or less. Deloads are autoregulated, if I reach week 5 and I feel I can continue to accumulate I will; most mesocycles end somewhere between 4-6 weeks. Thank you to AJ for allowing me to share this journey with you guys. Let's work.

    16 comments
    16 Comments

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    A
    Alexander Nelson
    May 29, 2019

    How big of a difference do you feel now that you have started TRT? Thanks for being open and sharing!

    Like

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    Patrick Barney
    May 25, 2019

    Oh boy do I have an update for you guys! Also, apologies for not logging recently, just finished up a research study (hopefully I'll be presenting and publishing that soon!) as well as the Junior year of my Undergraduate degree in Kinesiology and Nutrition (4.0 last three semesters!). Also, about a month after I last logged, a huge event occurred in my life. I got diagnosed with hypogonadism (low testosterone). It's always been my dream to compete in Natural bodybuilding, but unfortunately that is no longer viable since I have started TRT back on April 21st. This whole time I have been training and eating in a suboptimal hormonal environment (test sub 250ng/dL). I'm not one to make excuses, but this is just calling it how I see it, the crazy thing is I never thought I felt bad, I guess you don't realize how badly you feel until you feel the other side.


    Anyway, here's to logging away now that school and life has slowed a bit! Just finished a deload week, new mesocycle starts tomorrow and I'm beyond pumped! Running a PPLPPLO split.

    Food is:

    All days: P225 C315 F50. Happy to be back guys.



    Like

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    Patrick Barney
    Mar 13, 2019

    Long time no see!


    We have a few changes to my program; I'm still running a Legs, Push, Pull split with two rotations. I am also adopting a style of training similar to AJ, I think that it fits my psychology better like I've mentioned before. The first session with that mentality went down today, and it was Legs A; it was awesome.


    Calf Raise - 4x12,12,11,11

    Leg Curl - 2x20x25

    Precor Hack - 1x9x180 and 2x11x160

    Pendulum Squat - 1x6x130 and 1x12x90

    Leg Ext - 3x15,14,12x90

    Leg Curl - 3x12,12,16x40


    Morning BW - 164.0lbs

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    Patrick Barney
    Jan 17, 2019

    Time for another update boyos; these will likely slow to a once/week frequency soon as the Spring Semester of my Junior Year at University begins soon. We'll still be working though ;)


    Yesterday's Pull:

    NG Chins: 136x8,8,7,7@2

    Seat Cable Row: 100x12,11,11@2

    Ham Grip Pulldown: 115x10,9@2 and 100x14@0


    Finished off with some lateral raises, calves (please grow lol), EZB Curl and Machine Preacher Curl.


    Today's Push:

    Incline Press: 140x8,8,8@3,2,2 (never did that before)

    Flat DB Press: 65x8,8,8@2,2,1 (this either)

    Down sets: 55x10,10@2,1

    Cable Fly: 30x14,14@1,0


    Finished off with some Overhead DB Tri Exts and Machine Reverse Flyes



    Sessions are feeling awesome, performance has been really good lately. Feeling preeeeeetttyyy chubby lately though, likely just a digestive issue I'll have sorted within the week. Tomorrow we have sumo deads and hacks, anyone else get a weird nervous excitement the days/hours preceeding a leg day or is it just me?

    AM BW: 162.2lbs


    If you guys wanna follow me on IG my handle is patrick_exsc

    Like

    P
    Patrick Barney
    Jan 14, 2019

    Saturday’s Upper:

    1ct Bench Press: 3x7x160@2,1,2

    Pendlay: 3x7x115@2,2,1

    Med Inc DBBP: 3x10,9,10@2,2,0

    Ham Grip Pulldown: 2x10,9x115@1,2 and 1x15x100@0

    EZB Upright Row: 1x12x40@3 and 2x11x45@1,0

    Weighted Dips: 2x9,8x187@2,0 and 1x8x177@1

    Incline DB Bicep Curl: 3x12x25@2,1,0


    Sunday’s Lower:

    SB Squats w/ Wedge: 3x6x170@2,1,1

    RDL: 3x8x195

    Leg Press: 200x55 total reps.

    Leg Curl: 4x12,12,12,10x37.5

    Calves

    Lareral Raises (Machine)


    These two sessions felt amazing. Bodyweight is the same (roughly, 161.5lbs) but body comp seems to be changing based on feel and appearance. Digestion And stress management are on point as well. Just have to rinse and repeat for the foreseeable future and tissue should come...


    AM BW: 161.4lbs. Kcals same for the next week as BW went up 0.3% this week.

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    Patrick Barney
    Jan 12, 2019

    Thursday's Lower B: 8/10

    Sumo Deads: 3x8,7,7x235@3,2,2

    Hacks: 3x8,8,8x180@3,2,1

    Leg Curl: 3x12,12,17x45@3,1,0 (good indicator I may be underestimating RIRs)

    Leg Ext: 3x12,11,14x60@2,2,1

    Finished off with some Calves, Lateral Raises, and Curls.


    Felt beat up after this past week of training, rest day yesterday did wonders and I feel ready to kill today's Upper.


    AM BW: 162.4lbs (Seems like an outlier, been around 160.5 all week).

    Will wait a few days to see if reduction in steps is enough to put me at the rate of gain I'm looking for.

    Have a great workout and day my friends!

    Like

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    Patrick Barney
    Jan 10, 2019

    Yesterday's Training: Push --- 7/10, felt pretty tired heading in and felt just okay during. Got the job done, leg's later and I am pumped. Deadlifts.

    Incline Bench: 1x8x145@3 & 2x8x135@3

    DB Bench: 2x8x60@3,2 & 1x12x55@2

    Cable Fly: 1x15x30@3 &1x15x35@2

    Skull Crushers: 2x15x40@2,0

    Machine Reverse Fly: 3x15,14,13x60@1,1,0


    AM BW 161.4lbs



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    Patrick Barney
    Jan 09, 2019

    Today's Training: Pull

    NG Chins: 3x8x121@3,3,3 --- These were on point in terms of execution and how they felt. Will move up in weight next week.

    Seated Cable Row: 2x10x105@2,0

    Ham Grip Pulldown: 2x12@1,0

    DB Lateral Raise: 3x24,22,16x15@2,1,1

    Standing Calf Raise: 2x12x40@2,1 --- Pausing on these is a lost art these days.

    EZB Curl: 2x12,12x35@2,0


    8/10 session, I know I can handle more but there will is accumulation to come.

    AM BW: 161lbs

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    aj
    Jan 07, 2019

    Fantastic LOG Patrick!! I also watched your testimonial video on Revive Stronger! Are you still coached by Steve at the moment?? How do you find training with a strict RIR approach?? - Do you enjoy it?

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    Patrick Barney
    Jan 08, 2019
    Replying to

    Hey @aj !


    I am no longer coached by Revive Stronger (Pascal was my coach). He taught me so much though, and I've made more progress in training about one year intelligently under those guys than I have the previous 6 years of (excuse my French) fuckery in the gym.


    I do enjoy the RIR approach for the most part, I would say that for compound movements it is very useful. However, after following you for some time I am going to experiment with a bit of a hybrid approach. For my compounds, I will progress via sets and RIR (per usual). For my iso/less fatiguing compounds (IE, Lat Pulldown), I will progress sets and reps but less aggressively, as I will be taking many of these sets to technical failure.


    Using RIR for iso/less fatiguing compound movements is a bit like fighting against my own psychology as I enjoy pushing myself hard. I can't imagine that this will make an extreme difference in my recovery capacity, and if it does, lesson learned.


    Thoughts on that approach, my friends?

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    aj
    Jan 08, 2019
    Replying to

    @Patrick Barney I think using RIR for iso/less fatiguing compound is a little complex in it's nature, overthinking... perhaps. BUT i see the rationale behind using RIR to slowly ramp up intensity & volume through a Meso, and of course, it works! People get great results with it, including Steve! But i do think you could toy around with taking your compounds closer to fail on a consistent basis and finding a volume amount you can consistently recover from and aim for progression through load or reps, that's how i love to train!

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    Patrick Barney
    Jan 09, 2019
    Replying to

    @aj I see what you mean in regards to using RIR on isos being tricky. I'm gonna try keeping volume relatively constant on my compounds and progress via intensity and reps mostly while progressing via set and rep increases on isos. We will see what the result is after the next three months of massing, and then adjust if necessary. I know why you love to train that way as well, similar psychologies, it's just fun.

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    Patrick Barney
    Jan 07, 2019

    Today's Training:

    Safety Bar Squats: 2x180x8,8@2,0 & 1x160x8@3

    RDL: 3x195x8,8,8@3,2,1

    Leg Ext: 2x70x12,12@2,1

    Leg Curl: 1x40x11@2 &1x35x12@0

    Donkey Calf Raise: 3x70x20,20,18@2,0,0

    Cable Lat Raise: 3x20x20,18,16@2,0,0

    Machine Reverse Fly: 3x50x20,19,15@2,2,1


    Morning BW: 161.0lbs


    Rest Day tomorrow :)

    Like

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    Patrick Barney
    Jan 06, 2019

    Today's training:

    1ct Bench: 3x8x150@3,3,1RIR

    Pendlay Row: 3x8x1110@3,2,1RIR

    Medium Incline DB Press: 2x10x55@3,2RIR

    Hammer Grip Lat Pulldown: 2x10,9x115@1,1RIR

    EZB Upright Row: 1x12x40@2RIR & 1x10x45@2RIR

    Weighted Dips: 2x11,9x182@2,1RIR

    Incline DB Curl: 2x12,12x25@3,2RIR


    AM BW: 162.2lbs


    Leg's tomorrow :)