SeanF
Total Posts: 4
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04-26-21 11:19 AM - Post#909890
Some things are the right kind of scary. The kind that runs in sparks and tremours down your spine. Mass Made Simple is one of them and I'd like to thank Dan John for sculpting this monster. I'd also like to thank him for his other books and programes and his continuing contributions to health and fitness. You're a true inspiration, Mr. John.
I've just started a second round of MMS. I've found the logs and discussions on this forum incredibly helpful for planning, tweaking and motivating this round; my heartfelt thanks to you all. I wanted to pay it forward.
Some stats and info from MMS round 1:
- Male; 27 years; 180 cm
- Weight: 70 kg -> 76 kg
- Chest: 100 cm -> 106 cm
- Waist: 80 cm -> 83 cm
- Hip: 92 cm -> 96 cm
Some stats info for MMS round 2:
- Male; 27 years; 180 cm
- Weight: 72.5 kg
- Chest: 100 cm
- Waist: 80 cm
- Hip: 95 cm
- Thigh: 55 cm
- Bicep: 31 cm
Some thoughts and learnings to carry forward to round 2:
- Physically, my stats this time are similar. However, I've just spent four weeks leaning out, using an Even Easier Strength protocol. I dropped approximately 2.5 kg over the four weeks (75 kg -> 72.5 kg). I'm sitting at approx. 13% bodyfat (that number is an average of my bathroom scale reading and the navy measurement formula. I know it's probably off, but it's consistent and trackable). That may lead to a significant 'rebound' effect in my weight.
- I'm stronger starting this round than last time. I based the final two weeks of Even Easier Strength on the MMS template: I used bench; batwings; (deadlifts); and squats. I kept one arm presses in the warm-up. Instead of traditional loaded carries, I put 80 kg - 100 kg on the bar and marched in place for time, to mimic the long squat sessions on MMS.
- During round 1, I had a bad week around workouts 5 and 6. I felt exhausted and didn't have the energy/mental fortitude to make many of the lifts. At the time, my sleep was poor and my 'recharge' workouts were too intense. I decided to repeat workouts 5 and 6, with mixed results. I had a fantastic workouts for the repeated workouts 5 and 6 and for a few more after that. However, my performance dropped off over the weeks. I had chosen the seven week variation, and, due to the repeated workouts, I spent 8 weeks doing the programme and my energy and performance in workout 14 was reflected that. I don't know if it impacted my mass gains, but I definitely felt less satisfied with my performance 'on the platform' of the final session. This time, I'll restrict the programme to 6 or 7 weeks. If I have a bad day, I'll add a couple of recovery days before the next workout and just keep going.
- In general, I didn't take my recovery seriously enough during the first round. I'm going to spend more time sleeping and napping. I'll add two Original Strength resets each day, along with some hot/cold therapy and breathing exercises.
- 'Tweaks' from the book for round 2:
I prefer to train fasted, so I'll skip the morning and pre-workout shakes.
Creatine seems to give me a significant boost in the gym, so I'll add that from the start. It also seems to add about a kilo of water weight/bloat, so I'll need to take that into account when assessing progress and mass gained at the end.
Protein before bed doesn't noticeably hurt or hinder, so I'll add it from the start.
Workout 1 (24 April 2021):
- Bench 5 x 5 ascending to "comfortable" weight; additional set of five with "comfortable" weight: 65 kg (I comfortably benched 85 kg for a single during an EES workout a few days before this, so I expect this to increase reasonably quickly)
- Bat Wings: 10 second hold x2: 12.5 kg
- One-Arm Press: rack walk up, 2-5 reps each time, comfortable weight: 20 kg
- Bird Dog: 10 second holds x2
- Complex: 3 x5: 20 kg, 30 kg, 35 kg x3
- Squat: 30 x1 @40kg Done, with 1 second pauses at rock bottom (I'm trying to extend my time under the bar just a little when the weights are light, to better prepare for the long 'to fifty' sets)
During this round, I'd like to:
- Weigh 80 kg by the end;
- Bench 100 kg (I hit 95 kg for a single last time);
- Improve my workout 14 squat numbers. I got only 16 reps at 80 kg before I had to rack the bar and rest.
I'll update this periodically, and highlight anything that I learn/find useful.
Edited by SeanF on 04-27-21 04:44 AM. Reason for edit: No reason given.
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SeanF
Total Posts: 4
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Workout 2 (27 April 2021)
- Bench "comfortable weight": 2 - 3 - 5 x2 @65kg
- Bat Wings: five second x10 @12.5kg (Harder than expected)
- One-Arm Press: 2 - 3 - 5 x2 @20kg
- Bird Dog: Practiced
- Complex: 3 x5 (add weight until set 3, stick with that) @ 20kg; 30kg; 35kg; 35kg; 35kg
- Squat: 30 x 2 @40kg Done, with pauses
Day 3 (30 April 2021)
- Bench "comfortable weight": 2 - 3 - 5 x3 @65kg (Last rep was hard)
- Bat Wings: five second x10 @12.5kg Done
- One-Arm Press: 2 - 3 - 5 x3 @20kg (All 5s were tough)
- Bird Dog: Practiced
- Complex: 5 x2 @35kg
- Squat: 30 x1 @40kg; 30 x1 @50kg
Day 4 (4 May 2021) May the Fourth be With You
- Bench: 2 - 3 - 5 x2 @70kg (New Weight); AMRAP (Max 10) @65kg Old Weight - 10 reps (Do, or do not. Today, there is no try.)
- Bat Wings: five second x10 @12.5kg (will move up next time)
- One-Arm Press: 2 - 3 - 5 x2 @20kg (felt very heavy after the bench)
- Bird Dog: Practiced
- Complex: 5 x3 @35kg [top weight from Day Two]
- Squat: 25 x3 @50kg - Done, with pauses
Current weight (three day average): 75kg (+ 2.5kg)
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SeanF
Total Posts: 4
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Another update.
Day Five (7 May 2021)
- Bench 2 - 3 - 5 x3 @70kg
- Bat Wings: 5 second hold x 5 @15kg (heavier)
- One-Arm Press: 2 - 3 - 5 x3 @20kg
- Bird Dog: Practiced
- Complex: 5 x3 @35kg (Top weight from Day Two)
- Squat:
- 5 x1 @20kg; (Does anyone have a view on the thinking behind this set? I'm thinking it must be a warm-up/patterning, but there are already squats in the complexes.)
- 30 x1 @40kg; (This felt easy. Breezed through with almost no drop in pace.)
- 30 x1 @50kg;
- 15 x1 @60kg
- Notes: I started wearing a Fitbit, which has a heartrate monitor. I've noticed that if I let my HR drop below 120 before starting a big squat set, I perform much better on that set. This seems to be true even if I feel 'good' at a higher heart rate. I'm not familiar with any research or writing on heartrates (e.g. Maffetone). Anyone have any similar/dissimalar experience or comments?
Day Six (11 May 2021)
- Bench: 2 - 3 - 5 - [AMRAP to 10] x1 @70kg (Got 10 reps on the long set); 2 - 3 - 5 x2 @70kg
- Bat Wings: 5 second hold x 5 @15kg
- One-Arm Press: 2 - 3 - 5 x3 @20kg (This was tough after the bench)
- Bird Dog: Practiced
- Complex: 5 x5 @(go lighter on the first and last sets) Did all at 35kg and it was bloody tough
- Squat:
- 5 x1 @20kg;
- 10 x1 @40kg;
- 10 x1 @50kg;
- to 50 @60kg (break as necessary) (Did three sets of 25; 15; and 10)
Day Seven (14 May 2021)
- Bench: get a max double (I tried 100kg. The first rep was good, the second was a scrappy grind, and the spotter touched the bar. I'm not counting this as a real double. But holy shit, I benched 100kg!)
- Bat Wings: five second x10 @15kg
- One-Arm Press: 2 - 3 - 5 x2 @20kg
- Bird Dog: Practiced
- Complex: 5 x3 (just move the weight up each set) @30kg; 35kg; 40kg
- Squat:
- 5 x1 @20kg;
- 10 x1 @40kg;
- 10 x1 @50kg;
- 10 x1 @60kg (Straight through with pauses);
- 5 x3 @80kg (This was tough. My knees felt it, and I didn't pause at the bottom of any reps).
- Notes: I felt very, very tired and sore from the effort of day 6 going into this workout. My chest, especially, was knackered. It was a bit of a steamy headed slog. Still though, every rep was done.
Day Eight (18 May 2021)
- Bench: 2 x5 @(max double - 10)85kg (I didn't count counting the scrappy, spotter assisted second rep at 100kg from the last time, and decided to take 95kg as my 'max double. I think this was the right call. I got these done, but they felt heavy.)
- Bat Wings: 10 x5 @15kg; 15kg; 20kg; 20kg; 20kg
- One-Arm Press: 2 - 3 - 5 x2 @22.5kg; 20kg
- Bird Dog: Practiced
- Complex: 5 x2 (Add weight each set ) @30kg; 35kg; 40kg; 45kg; 50kg
- Squat:
- 5 x1 @20kg
- 10 x1 @60kg
- @80 to fifty (I did five sets of ten, in the full knowledge that I'm not supposed to stop at a pre-determined rep. Mea culpa.)
Day Nine (21 May 2021)
- Bench: 3 x5 @(max double - 10)85kg
- Bat Wings: 10 x5 @17.5kg
- One-Arm Press: 2 - 3 - 5 x3 @22.5kg; 22.5kg; 20kg
- Bird Dog: Practiced
- Complex: 2 x3 @50kg
- Squat:
- 5 x1 @20kg
- 10 x1 @40kg
- 10 x1 @60kg
- 5 x1 @80kg
- 5 x1 @80kg
- As many up to 20 @80kg (With much huffing and puffing and squeezing the life out of the bar, I got 20 reps)
Current weight (three day average): 78.1 kg (+5.6kg)
Edited by SeanF on 05-21-21 12:55 PM. Reason for edit: No reason given.
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SeanF
Total Posts: 4
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Day Ten (24 May 2021)
- Bench: 2 - 3 - 5 x2 @85kg (Big grind on last two)
- Bat Wings: 10 x5 @20kg
- One-Arm Press: 2 - 3 - 5 x2 @22.5kg
- Bird Dog: Practiced
- Complex: 2 x5 @50kg
- Squat:
- 5 x1 @20kg
- 5 x1 @60kg
- 10 x1 @60kg
- @80kg to fifty (Sets of 20; 15; 10; and 5. Took about 15 mins)
Day Eleven (28 May 2021)
- Bench: max double @100kg (very, very happy with this progress)
- Bat Wings: 10 x5 @22.5kg; 17kg; 22.5kg; 17kg; 22.5kg (the 20kgs had gone for a walk, so I alternated)
- One-Arm Press: 2 - 3 - 5 x2 @22.5kg
- Bird Dog: Practiced
- Complex: 5 x3 @30kg; 50kg; 50kg (I didn't make the final, fifth rep of the Press on either set at 50kg)
- Squat
- 5 x1 @20kg
- 5 x1 @60kg
- 10 x1 @60kg
- @80 to fifty: (Did it in three sets of 19, 22, and 10. Couldn't seem to beat my previous set of 20.)
Day Twelve (1 June 2021)
- Bench: 2 x5 @90kg (Max double - 10)
- Bat Wings: 10 x5 @22.5kg
- One-Arm Press: 2 - 3 - 5 x3 @22.5kg
- Bird Dog: Practiced
- Complex: 3 x3 @50kg
- Squat
- 5 x1 @20kg
- 5 x1 @60kg
- 10 x1 @60kg
- @60 to fifty (Did it in two sets of 36; and 14. I was a bit disappointed about this, I wanted the full set of 50)
Day Thirteen (4 June 2021)
- Bench: 3 x5 @90kg
- Bat Wings: 10 x5 @22.5kg
- One-Arm Press: 2 - 3 - 5 x3 @22.5kg
- Bird Dog: Practiced
- Complex: 2 x5 @50kg
- Squat
- 5 x1 @20kg
- 5 x1 @60kg
- 10 x1 @60lg
- @60 to fifty (Done in one set. Satisfied.)
Day Fourteen (9 June 2021)
- Bench: 2 - 3 - 5 @90kg OR go for a max single (Went for a max single but didn't get anything heavier than 100. For context, I got 100 for a double on Day Eleven. Disappointed.)
- Bat Wings: 10 x5 @22.5kg
- One-Arm Press: 2 - 3 - 5 x2 @22.5kg
- Bird Dog: Practiced
- Complex: 2 x5 @30kg
- Squat
- 5 x1 @20kg
- 5 x1 @60kg
- 3 x1 @60kg
- @80kg to fifty (I got to 26 reps on the first set before cracking and racking)
- Final Stats, as of 10 June:
- Weight (three day average): 81 kg (up 8.5 kg from 72 kg)
- Chest: 107 cm (up 6.5 cm from 100.5 cm)
- Waist: 86 cm (up 6 cm from 80 cm)
- Hip: 97 cm (up 2 cm from 95 cm)
- Thigh: 60 cm (up 5 cm from 55 cm)
- Arm: 34 cm (up 3.5 cm from 31.5 cm)
- Bodyfat: 17% (approx., an average of my scales and the navy method, up 4% from 14%). Looks like I gained approximately 4.3 kg of muscle and 4.2 kg of fat.
- 72.5 kg at 13%: 63 kg lean and 9.5 kg fat
- 81 kg at 17%: 67.3 kg and 13.7 kg fat
- Notes and Lessons:
- The past couple of weeks have taught me a few things about the mental side of training and recovery. Shortly after Day 10, things got very quiet for me at work. For a couple of days, this was lovely. However, I started to drift. I started neglecting many of the routines that keep me stable and focussed: planning, meditating, journaling, etc. Having no work to do, I also started binge watching youtube during the day, which left me scattered and mentally foggy. I've had recurring bouts of anxiety on and off for a few years, and this is the classic pattern at the start of a bout. Unfortunately, I largely ignored the symptoms and it got worse and worse. As my anxiety increased, my motivation to train and recover properly decreased. Most importantly, my grit for the long squat sets disappeared some days. My form never failed on any of the sets: instead, I got overwhelmed with a feeling of panic and felt compelled to rack. Looking at the log, I can clearly see the days I was feeling good and hit all the assigned reps (Day 10 and Day 13) and the days I was feeling anxious (Day 11, Day 12 and Day 14).
- So the lesson? When you're putting yourself through something as gruelling as MMS, you need to take care of the basics: eat, stretch, sleep. But if you haven't got the mental game, it won't matter. Build and maintain that throughout the programme and never neglect it. Pick the simple things that you know work, and do them religiously. I should've stuck with the meditation and created a daily schedule. I shouldn't have gone off the deep end with mentally scattering and compulsive behaviours.
- Despite all that, I'm happy with my results. As planned, I benched 100kg, beat my final workout squat numbers, and got my weight to 80 kg.
- I also learned that 'fast carbs' (e.g. a shop-bought 'recovery shake' with 60g of carbohydrates and 20g of protein; or cheap sandwiches) do nothing for my recovery. I'll stick to the veggies and legumes, thanks.
- What's next? I'll run Even Easier Strength, trying to maintain my weight and get my military press and deadlift numbers up. Then maybe 5/3/1. Then come back stronger to MMS sometime next year and let you all know about it.
- A final word of deep gratitude to Dan John for this programme, and for the contributions of everyone on this forum. I hope someone found some of this useful.
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read the bread book
Total Posts: 92
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06-21-21 07:30 PM - Post#911236
these are great results and the lesson learned through practice about routine is worth more than anything imo (I'm still learning...). You should be very proud of this. Good work!
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