Hanging leg raises are one of the most advanced and difficult ab exercises WHEN DONE PROPERLY. Forearm supported leg raises are a great substitute.
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I donāt have anything to add here aside from my observations. I think it is rad to put this out there as a way of lifting weights and then back it up with your log. Iāve long believed that the best way of lifting weights is the way that you manage to do it, at least for the overwhelming majority of people who donāt lift weights to make a living.
Some might disagree, but how does their squat stack up to yours?
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Looks good man? Keep it simple and just get after it! Do what you can for sure!
I honestly donāt think they are that advanced. I think itās just understanding the exercise and realizing donāt swing and really focus on your abs. But I guess for pure beginners that option would be better, even the Roman chair raises!
Thanks man! I think thatās just what it comes down to. Iām trying to represent the recreational lifter that just wants to be strong, bigger, and look good. If I only knew now 6 years ago I could have gotten stronger properly a lot faster!
I donāt think thereās one best way to lift weights for the rec lifter. But honestly this seems like the most stress free way to lift weights. Once you set it up you donāt have to think about it for a long long time. Just go in and lift and get 1 rep better every week and over months and years thereās no way you wonāt be strong unless you didnāt work hard, werenāt consistent and didnāt eat well enough.
I donāt know anything about setting up blocks or peaking or anything like that. I mean I understand the concepts and how itās supposed to function but Iāve never truly done it myself at a very high level.
I honestly think with this type of method (not even this program) someone who starts with 135 squat, 135 bench, 65 ohp and a 185 deadlift or something like that could within 5 years get to a 500 dl, 400 squat, 300 bench, 200 ohp, and be strong as fuck. Obviously thereās some things that will need to be tweaked over years but I think it would build a solid ass foundation.
Now for myself I just want to see how far this can take an advanced lifter following something like this. Volume would have to be a bit lower I think and deloads would need to be scheduled. But itās fool proof lol.
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There is always someone foolish enough to mess anything up.
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Started to do a little transition into the program today to get working weights. Sweaty as hell and heart was pounding by the end of it. Really enjoyed the near constant work.
I did my 5/3/1 OHP weights to begin with and try to see what weight would be best and I think Iām going to settle on 85 or 90#.
50x5
60x5
70x5
80x5
90x5
100x5
Superset the first 5 sets with
Pendlay rows 5x12 @95 lb(going to keep this weight next week to test with actual ohp weights).
Moved to incline press 5x12,12,12,8 @105 lb
Superset with Bent over barbell row 5x12,12,12,10 @ 100 lb
Then BW pushups 15,15,13,12
Superset with barbell curls 12,12,10,8 @ 50 lb
Did 10 mins of bike sprints.
Super pumped to start this program 100%. Next week it begins! Youāre the man @isdatnutty.
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Awesome man! Glad you trying it out! What did you think of the pace? How long did the workout take you? How did all the rowing feel? You probably felt good after the bike sprints!
Your triceps, chest and back going to feel it tomorrow! You could even giant set the push-up-curl-bike sprint to even cut the training time even shorter!
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It took me just about an hour or so I think after warming up a bit, Iāll definitely pay more attention to the start/end time next workout. Loved the pace of it, I think 90 seconds is a perfect amount to recover a bit but still push yourself. I have to say my back biceps and chest were pumped as fuck by the end before the bike sprints.
Pendlay rows felt good for being a new movement. I feel it a bit in my hamstrings which idk is normal or not. Donāt have bumper plates so I might set the bar up on something to get it off the ground a bit next time.
I have done plenty of bent over rows during my other program, but never supersetted and that was really humbling haha. I have rowed almost twice the weight I did today but I canāt imagine how strong you must be to row that much weight in a circumstance like this
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For sure man! I find 90s-120s perfect for most lifting overall.
Youāll feel Hams in Rows like that because of the position you are staying in. But if you are using small plates donāt do pendlays. Just do more bent over rows or position them on something. With pendlays your back needs to be super straight.
Your body will adjust man! I superset rows with like 300+lbs lol, so youāll be fine!
But good shit man, those back and biās gonna pop!! Strong back = strong everything!
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Days two and three this weekend. Deadlift day was definitely tough, will have to start with a little bit lighter weights next time.
Planning on sticking with it though.
It feels like Iām busting my ass but donāt feel real beat up after. Well maybe today, but that was the first time Iāve ever lifted hard two days in a row. Anyway it feels like Iām doing more work in less time but not stressing my old joints out. Landmine squats to RDL superset definitely made for some jelly legs!
Thanks again for all the help, Iāll quit hijacking your thread. Hopefully will get that log up and running. Nuttyās disciples crew!
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Good job man! You shouldnāt feel beat up but def tired after a session. Keep pushing and doing it man!!
So Iāve done another couple days of the program. Deadlift day today, bench day yesterday and I did squats over the weekend on saturday. All of them took just about an hour, and were all awesome. Have some adjustments to do but Iām pretty squared away on working weights.
One additional question I have is how to work up to the working weights for the first set of lifts. For example, today for deadlifts I started with 135x5, 205x5, 235x5 then started the work sets of 265. I took as much rest as it took to put the plates on the bar. Iām going to assume it doesnāt really matter how I warm up as long as I donāt do a ridiculous amount of sets to reach that point?
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Awesome work man! You nailed it!
Just whatever makes you feel warmed up to it.
For me I use a lot of warm up sets because I lift super early in the AM lol. I would do 135x8, 185x3, 225x3, 245x3, and then move to 265 for the working sets. But you donāt need to if what you did got you warmed up. Remember itās a warm up, the goal of the warm up is to feel good and ready to hit the working sets!
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Ok awesome. I work out after getting home from work so Iām usually pretty warmed up to begin with (physical job). I just do some stretches and work up in a few sets. Itās never very taxing.
I wanted to add that Iāve been hungry as FUCK this past week. Only thing that has changed is the program. Itās been great so far.
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I lifted in a similar set and rep scheme for my first 9 months with a barbell. I think it is a good sign that youāre lifting hard when it drives your hunger levels way up. Keep it up dude!
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Actually, I might run this. I keep coming back to it and it appeals to me greatly while checking off all of my desires (4x/week, squat twice, variety, no percentages). Might have to change some DB stuff for KB stuff and supersetting back extension with GHR doesnāt really work in my gym but Iāll find a workaround.
@isdatnutty Deload when/if necessary I suppose?
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I wouldnāt do a planned deload. I would just deload for a week when you feel like your body is beat up.
I would say though after every 8-12 weeks take a deload. Just depends on your body and how you feel.
Thatās what I basically do and it works well. I would deload movements. So once I increased the weight of a main lift 2 times in a row, I would deload that movement for a week and then get after it again.
No worries man just remember this is the basic layout (below), so you can put whatever movements you want. I just put movements that are simple and work for me in my gym, but you can substitute whatever you want.
LOWER DAY 1
Main Deadlift
Squat Variation
Assistance: Quads, Hamstrings/Glutes, Abs, Low Back
UPPER DAY 1
Main OH Press
Vertical Press Variation
Bodyweight Press
Assistance: Upper Back, Lats, Rear Delts, Biceps
LOWER DAY 2
Main Squat
Deadlift Variation
Assistance: Quads, Hamstrings/Glutes, Abs, Low Back
UPPER DAY 2
Main Bench Press
Horizontal Press Variation
Bodyweight Press
Assistance: Upper Back, Lats, Rear Delts, Biceps
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Right, sounds good.
When you write,
Dips - 4x15-20 (ss: Curls, Band Pull Aparts - 100 reps)
Is your intent for that to read,
Dips
Curls
BPA
rest
Or choose either curls or BPAs? Or alternate between the two? Or do you mean something else?
Thatās exactly what it means. Dips to curls to band pulls to rest to dips again
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