Team3DMJ
3DMJCoach Brads How can you be so bad at Vlogging? Prequel to Episode 3
updated
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0:48 - Muscular Inflammation Matters
1:22 - Quads Analysis
3:49 - Serratus Anterior Gainz?
5:05 - Did The Lats Really Grow?
6:12 - My Arms Are Missing This Bubble
7:03 - Hamstrings Need To Do Better
9:52 - Direct Lower Back Training Works
10:56 - Triceps Almost Ruin My Back Poses
11:56 - My Main Focus This Off-Season
12:50 - Should I Prep This Year?
10:56 - Triceps Almost Ruin My Back Poses
**MY TRAIN HEROIC TRAINING GROUP: marketplace.trainheroic.com/workout-plan/team/interm-bb?attrib=567435-fb
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How we managed to position me to pull for the win. Something every powerlifter dreams of getting the chance to do and after over a decade of competing I had a LEGIT chance of pulling it off!!!
Time Stamps
1:00 - Handling spreadsheet for positioning
2:00 - Squat coverage from meet
3:50 - Positioning after squat event
6:05 - Bench Press coverage from meet
7:30 - Positioning after Bench Press event
9:30 - Deadlift coverage from meet
10:30 - Final Strategy to get the win on the final deadlift
11:40 - 3rd attempt on deadlift
12:55 - Final placings and thoughts
Meet footage and logo is property of USAPL, Stellar Shots, and Sponsored by A7. I do not own the footage and am only using it for entertainment and education purposes.
I do own the spreadsheets and these are property of Team3DMJ LLC
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Timestamps:
0:00- What is RPE and RIR?
2:11- Why rate a set? Why not just train to failure?
12:22- Percentage-based programming vs. RPE-based programming
16:00- Approaches the coaches use for prescribing proximity to failure with bodybuilders
37:07- Managing recovery based on the structure of your program
46:20- Not all training to failure is the same
1:01:55- What the coaches think about when they are near the end of a set and it starts getting hard
1:10:03- Rest-pause techniques
1:12:49- Red-light, yellow-light, and green-light sets
SELECTED LINKS FROM THIS EPISODE:
Free Newsletter (3DMJ Thursdays)- 3dmusclejourney.com
3D Muscle Journey’s Instagram Account- @team3dmj
Thanks for watching The 3D Muscle Journey Podcast 💪
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0:57 - My Fav Warmup Before Hitting Quads
0:43 - Current Favorite Quad Exercise
7:00 - How To Finally Grow Some Calfs
13:48 - Anxiety & Failure
16:50 - My Before Video(Physique Update)
18:05 - My After Video(Physique Update)
18:45 - Comparing Them Side By Side
**MY TRAIN HEROIC TRAINING GROUP: marketplace.trainheroic.com/workout-plan/team/interm-bb?attrib=567435-fb
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0:34- New Gym
0:43- New Chapter In Life
2:51- Upper Back & Upper Chest Day
6:48- Why I Can Only Press 25lb Dumbbells
8:30- How I Like To Hit My Rear Delts
11:03- My Favorite Side Delt Movement
13:05- Adjusting To Being A New Parent
**MY TRAIN HEROIC TRAINING GROUP: marketplace.trainheroic.com/workout-plan/team/interm-bb?attrib=567435-fb
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Time Stamps
:50 Reviewing the short recovery plan
4:00 GLITCH!!!
4:25 Training clips
7:30 Discovering the deadlift ceiling for this competition
11:15 Squat Show
13:00 Preparing to compete
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In this 10th video I check in with Coach Brian Minor, live, as it's now my 24th week of my offseason, and I'm completing my 20th week on the program we developed together.
The progress I've made has been more than anticipated, I've gained more weight than expected, over a shorter time period, and stayed leaner than we expected at this weight. So, how do we update the timeline for my 2025 season? Also, some aspects of my program are due for a change, tune in to learn why and how!
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Timestamps:
0:00- Thinking objectively about your lower-body training
18:54- Recent revelations Alberto has had about lower-body training
30:52- Are there fundamental movements everyone should do?
38:57- Fun exercise modifications
54:06- Do the coaches think the concepts discussed in this episode will someday be mainstream advice?
1:01:03- The group’s thoughts on hip thrusts, glute bridges, and RDLs
SELECTED LINKS FROM THIS EPISODE:
Nutrition Fundamentals For Lifters (Vault Course)- 3dmjvault.com/courses/nutrition-fundamentals-for-lifters
Thanks for watching The 3D Muscle Journey Podcast 💪
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Episode 11 - youtube.com/watch?v=oiw0fEzCgHo
Episode 15 - youtu.be/RzaKlOMBFzw?feature=shared
Episode 16 - youtu.be/xyYGpUOxQ7M?feature=shared
Link to podcast on Nutrition for Powerlifters
youtu.be/r0F2YOqom4w?feature=shared
Link for Brads Google Sheet
docs.google.com/spreadsheets/d/1BtC1c-IZy2l70m7y4k_Lx12OQh-VsPdvQ3z_PfnlvPM/edit?usp=sharing
Link to Lat Vlog
youtube.com/watch?v=MTTh398MJ8k
Time Stamps
3:20 - Do your knees go past your toes?
7:10 - Breathing on Chest supported row exercises
8:30 - Sharing google sheet
9:17 - Giving Brad props for his back growth.
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Time Stamps
1:00 - Q.L. / Sciatic Pain
1:55 - Infraspinatus Strain for the 2nd time
2:42 - Recovery Plan
4:30 - Diet Break Details
5:40 - Shoulder rehab summary
9:20 - Body weight and Google sheet updating
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Timestamps:
0:00- Introduction
2:24- The lipostatic model, leptin, and the duel intervention point model
12:35- Is it possible to change your set point?
23:56- Modifying your environment
34:30- Capitalize on the time period you are motivated
38:45- Overshooting and metabolic adaptation
46:48- What is low energy availability?
48:50- At what body fat percentage should experienced competitors be at in the offseason?
1:01:32- Living life slightly below your lower intervention point
1:08:00- What is a healthy body fat percentage?
1:13:44- Where you make the best progress in regard to the rate you put on muscle might not be where you want to be
SELECTED LINKS FROM THIS EPISODE:
Nutrition Fundamentals For Lifters (Vault Course)- 3dmjvault.com/courses/nutrition-fundamentals-for-lifters
Monthly Applications In Strength Sport (MASS)- 3dmusclejourney.com/mass
2023 International Olympic Committee’s (IOC) Consensus Statement On Relative Energy Deficiency In Sport (REDs)- bjsm.bmj.com/content/57/17/1073
Thanks for watching The 3D Muscle Journey Podcast 💪
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In this 9th video I compare pictures and skin folds and girths from July 2023, in the middle of prep, to recent pictures and skin folds and girths! How good have my gains been? What has driven this progress? Also, how do you address elbow tendonitis? Lot's of great info in this one team!
Tune in next episode as I discuss the importance of a motivational training environment!
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**3DMJ COACHING: 3dmusclejourney.com/coaching
**HOW TO LIFT: 3dmjvault.com/courses/lifting-library
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Time Stamps
:58 - Deadlift session 2 of 2 for the week with training footage
1:25 - Deadlift woes and feedback from the Team
5:40 - Body weight and physique update
**3DMJ COACHING: 3dmusclejourney.com/coaching
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Timestamps:
0:00- Introduction
3:06- Scope of practice
7:13- Some of the most common issues Alberto sees and how he deals with them
27:30- The way we frame things is extremely important
29:46- Is the coping mechanism facilitative or debilitative
36:10- Clinical definitions
40:15- Research on tracking and physique checking on disordered eating and eating disorders
49:25- The influence of biology
57:43- Orthorexia
1:02:27- How Amanda deals with nonclassified disordered eating
1:09:59- Bodybuilding and competing for those who have been diagnosed with an eating disorder in the past or are in the process of recovering
SELECTED LINKS FROM THIS EPISODE:
Nutrition Fundamentals For Lifters (Vault Course)- 3dmjvault.com/courses/nutrition-fundamentals-for-lifters
Minnesota Starvation Experiment- en.wikipedia.org/wiki/Minnesota_Starvation_Experiment
Amanda’s Email- amirizo027@gmail.com
Amanda’s Instagram- @rizo_amanda_
Thanks for watching The 3D Muscle Journey Podcast 💪
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Timestamps:
0:00- Introduction
1:30- What Jeff has observed about his volume and absolute strength over his training career
8:01- The ultimate goal of training when primarily training for hypertrophy
19:45- Progression should be dictated by the rate you’re adapting and not something that should be forced
32:08- Slower rep tempo vs. Faster rep tempo
47:44- Will performing high amounts of volume come at the expense of longevity?
50:12- Practical takeaways
59:08- Assessing plateaus
SELECTED LINKS FROM THIS EPISODE:
3dmusclejourney.com/podcast/252
Pro Bodybuilder Case Study (Vault Course)- 3dmjvault.com/courses/pro-bodybuilder-case-study
Thanks for watching The 3D Muscle Journey Podcast 💪
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Time Stamps
Story of humility and checking the ego.
4:28 - The weeks training on the spreadsheet
6:10 - Training clips for workout 5. Squat
8:45 - Training clips for workout 5. Bench Press
10:22 - Shoulder rehab / lateral raise clips
11:55 - Training clips for workout 5. Calf Raises
12:30 - Upcoming weeks of training and bodyweight updates
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This 8th video is my check in with my off-season coach and partner in crime Brian Minor, 15 weeks into my offseason, where I once again am flabbergasted by my rate of bodyweight gain considering my caloric intake and what seems like only negligible increases in body fat. Am I delusional? Does Brian bring me back down to earth and explain that I’m trash at tracking macros and that I’ve actually put on kilos of body fat?
Also, I discuss some positive changes to my training environment and exercise selection, show a physique update and clips of new training footage, and discuss how I recently got an ISAK skinfold assessment that I can repeat later this offseason to see how things are going more objectively.
Tune in next episode as I discuss the importance of a motivational training environment!
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Time Stamps
2:00 - Bootstrap Squat
3:00 - Goblet Squat
3:45 - Cossack Squat
4:55 - "Hardstyle" 2 hand Kettlebell Swing
7:10 - Work up to 400lb squat on IG - instagram.com/p/C1GdvrqLkS-
7:40 - The work up and attempt selection spreadsheet.
10:50 - Stair mill for "exposure therapy" for groin / adductor.
12:05 - X-ray of spine showing scoliosis
12:44 - Club bell "Wood Chopping"
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Timestamps:
0:00- Introduction
8:20- There is a cost to cutting down to make a weight class early in your powerlifting career
20:44- What the coaches have observed with their performance in the gym and recovery as they’ve gotten older
29:28- Some of the first nutritional changes Alberto has his powerlifters make
44:54- Develop structure for how you eat throughout the day
48:51- Making weight
1:00:50- The benefits of having good nutritional habits year-round versus only when you’re cutting for a meet
1:11:27- Key performance indicators
SELECTED LINKS FROM THIS EPISODE:
3dmusclejourney.com/podcast/251
Pro Bodybuilder Case Study (Vault Course)- 3dmjvault.com/courses/pro-bodybuilder-case-study
The Default Diet (Vault Course)- 3dmjvault.com/courses/default-diet
Monthly Applications In Strength Sport (MASS)- 3dmusclejourney.com/mass
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Time Stamps
:12 Pictures of the SNOWPOCALYPSE
1:00 What training got done prior to snowpocalypse (Clips included)
5:30 How training macrocycle is going to be adjusted for competition in 10 weeks
9:50 Check in for bodyweight, steps and kCals for the prep
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This 7th video is an example of a full day of eating. This is around 13 weeks into my 2024 offseason after my 2023 season ended Nov 19th at WNBF Worlds. My bodyweight was ~86kg at 6 foot, training 5 days per week, for 6-7 hours in total with a 9k average step count per day. I consume on average 200g of protein and 2600kcals at this stage which has been sufficient to put on some very lean gains.
Here are the specifics of what I ate on this day, with kcal range at breakfast showing variation due to preparation differences at various cafes (eg low fat milks vs soy, different fruit/sweetener in the porridge, and portion size), variation at dinner showing different dinner choices, and variation for the whole day showing the range where I land 95% of days:
8am
3/4c oats, 200ml soy milk, fruit/honey/sugar/nuts, 100g chinook/king salmon
700-800kcal, 35g protein
12pm
2 fruit & carrot, protein bar, Plantasy Protein+ 630kcal, 50g protein
Train 2pm
330pm
Protein & creatine 120kcal, 25g protein
7pm (600-900kcal, 30-60g protein)
2 farrahs low carb wraps,1 laughing cow, 10g Plant based topper, 1/2 bag Quorn, 1tbsp Yogurt, hot sauces, chilies, vinaigrette, Olive oil, 1/3 capsicum, 1/3 red onion, 20g spinach leaves, 1/3 large carrot, 8 baby tomatoes, 1tsp crushed garlic 650kcal, 40pro
10pm
500g Skyr 300kcal, 50g protein
Total: 2350-2750kcal, 190-220g protein
Further details as to how my diet changes day to day are in the video, enjoy!
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Time Stamps
:58 Where sleep scores were.
1:50 Where sleep scores are now.
2:50 Strategies that have paid off for Brad.
7:56 Strategies that have paid off for others.
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3:13 Low back pain, herniated discs, and posture
9:36 Elbow pain with triceps training in the lengthened position
13:55 Defining patellofemoral pain and treating knee pain
20:26 The pelvic floor
25:44 Bodybuilders and pec tears...surgery?
31:45 Costochondritis
33:22 Neck pain after deadlifts and back training
41:28 Elbow pain
44:58 Biceps tendinitis
49:14 Is it okay to be in a caloric deficit when recovering from injury?
54:35 Low back pain with stretching and hip hinging
58:04 Are rotator cuff isolation exercises necessary?
1:02:08 Can mattress type and flat feet impact low back pain?
1:05:45 Why do heavy hip hinges make my back pain feel better?
1:06:38 Shoulder impingement and keys to shoulder longevity
Time Stamps
1:47 - Summary of split and 2-3-1 introductory mesocycle.
3:00 - Brad RPEs and staying healthy.
4:00 - Training footage (Bench Press)
6:50 - Training footage (Low Bar Squat)
8:20 - Summary of the remaining 12 week Macrocycle.
9:30 - Keys to success for staying healthy and ready to compete as a 52 year old athlete.
10:00 - Sleep (mini course coming out soon)
10:23 - Morning routine and prayer
10:30 - Hydration
11:05 - Nutrition for cutting to 75kg (165lbs)
12:05 - Caloric Defecit
12:13 - Steps / Prehab maintaining activity for weight loss
13:18 - Caloric intake
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Is there a way to tell if you’re maximizing the rate you can build muscle or if you’re putting on muscle slower than you could? How should you count volume from compound exercises? How should you count volume from myo-rep sets? Does one set of myo-reps equal one traditional set? Why might your weekly volume (in terms of sets per week) actually go *down* over your lifting career? How can you balance lifting with other forms of physical activity like running, cycling, basketball, and tennis?
The answers to these questions and many more are covered in this episode.
Timestamps:
0:00- Introduction
2:24- How to grow maximally versus slowly and how to tell the difference
13:07- How to balance lifting with other forms of physical activity like running, cycling, basketball, etc.
21:48- If you aren’t working with a coach, how can you know if you’re lean enough to stop dieting and ready to step onstage
35:35- How should you count volume from compound exercises? How should you count volume from myo-rep sets? Does one set of myo-reps equal one traditional set?
42:55- Why your weekly volume, in terms of sets per week, might actually go *down* over your career
51:26- Andrea and the coaches’ advice on what you can do if you’re afraid of gaining body fat after you finish your competitive season
SELECTED LINKS FROM THIS EPISODE:
3dmusclejourney.com/podcast/250
Team 3DMJ’s Instagram Account- @team3dmj
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Personalizing Your Program (Vault Course)- 3dmjvault.com/courses/personalizing-your-program
The Vault- 3dmjvault.com/bundles/vip
Pro Bodybuilder Case Study (Vault Course)- 3dmjvault.com/courses/pro-bodybuilder-case-study
The Recovery Diet (Vault Course)- 3dmjvault.com/courses/the-recovery-diet
3DMJ’s Website- 3dmusclejourney.com
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