trying 10x10 on the upper body pushing. These were interleaved based upon son’s lifts.
hspl mp
10x10x25 -just a little pain
hspl flat bench
3x10x35
7x10x25 -just a little pain
hspl incline bench
10x10x25
hspl decline
10x10x25
—drove boy to his BJJ class
hspl row
5x5x360
hspl shrug
5x5x360
hspl pulldown
5x5x360
hspl pullover
5x5x360
Hey Big Nurse…
Pullups are the best! My shoulders dislocate due to past injuries, so not for me… But they are the best! Combined with dips and that covers almost all the upper body…
My extremely jacked chiropractor isa huge fan of kettles. He does kettles and yes, cross fit…
Having your home equiped works for a lot of people. I haven’t got the trick of kicking up the dumbells.
Snap:
It will be a bit before I can read it. Still gotta think that a brief switch up would be profitable. But then I’m embarking upon a switch up upper body push to 10x10 until I run out of recovery.
I’ll read up and see, but I only know your recent training history, and frankly don’t really know much except what works for me…
Personally I feel different body types tend to have different fiber type ratios. I feel that it is best mostly focus on what’s appropriate from your fiber type ratio as well as the exact opposite. Sort of building on what your best at and mitigating what your worst at. And yes, I have NO studies to support above…
Home lift with my son.
We’re alternating exercises.
MP
10x10x15
incline Bench
10x10x25
Flat Bench
10x10x25
Decline Bench
10x10x25
Arnold’s
10x10x25
incline Flat
10x10x35
Flat Bench
10x10x35
Decline Bench
10x10x35
Snap:
I gotta think that I wouldn’t know how to train for power lifting.
I will quote (as close as memory permits) Arnold about programs. “They all work until they don’t”…
I’m also not the one to talk to about goals… Mine are to keep lifting, I like it… That and my failings are discipline in the kitchen and sleep hygiene. Oh and stress management.
I think that most people change programs with every months new Muscular Fiction magazine. Those on the program of the month program, well sticking with any of them for awhile would do them good.
But for someone whose trained max strength (or any program) for a very long time, well maybe a change up is in order…
As for me, I’ve been on 5x5 for like 2 1/2 years now… I’m going volume or awhile. I’ve tried it before, and always ran into either recovery problems or injuries (didn’t drop the weight enough)…
[quote]Null wrote:
High load:
HRT doc doing test for test… Stress, physical and emotional drives test through the floor.
Since I’m usually under much more stress then summer and Doc is fan of REALLY long intervals between doses, the lower my test on the test the more likely he’ll give be better service… Not looking for more total, just same total amount 3x more frequent… The ups are ok, but the lows really suck.[/quote]
Allow me to offer a strategy regarding your HRT. Pummel your natural test levels, don’t sleep, don’t eat any carbs… Get your prescription.
Take one-third the prescribed dose. Keep the rest in the fridge. Tell the doc something doesn’t feel right and ask for a re-test. As he increases the dose, keep banking 2/3 of it in your fridge. Eventually, the doc will have you up to a nice decent dose. Then start supplementing with your stashed supply. Don’t go back for a re-test.
When you run out, pummel your test again, and go for a re-test.
Repeat.
And by the way, after spending 10 minutes catching up on your workout logs, may I say
HOLY SHITBALLS!
That’s a lot of heavy pulling I’m hugely impressed. And I agree that any powerlifter who hasn’t trained bodybuilding style (more than 5 reps per set, only accessory lifts) in more than a couple years would probably see major benefits in strength and joint health if they did. Assuming they could stand to look at themselves in the mirror.
What you’re not doing is what you’r ebody needs most, right?
Soldier on, big guy!
Thanks Canada_K,
Coming from the master in body comp manipulation it means a lot.
What I don’t do that my body desperately needs:
Calorie management
Sleep hygiene
I did my best to drive T it through the floor. Work even conspired to ensure lack of sleep. The only thing I didn’t do was drink a lot. I didn’t drink all that much. Still came back with 587 at week 2 of 3 week cycle.
I think I need to rethink how long it takes to stabilize. I’m using some of my left over topical about 2 weeks in to level it out (didn’t before the test)… If I’m at 587 on week 2, then I should be in good shape week 1, acceptable through week 2, and not going as bad as all that week 3. Still sucks to cycle a hormone on a 3 week schedule that is supposed to cycle daily. I’m going to try and cut weight (particularly weeks 1 and 2). If I can get some fat off while still having an acceptable energy level then the fat loss should help my levels…
[quote]Canada_K wrote:
And by the way, after spending 10 minutes catching up on your workout logs, may I say
HOLY SHITBALLS!
That’s a lot of heavy pulling I’m hugely impressed. And I agree that any powerlifter who hasn’t trained bodybuilding style (more than 5 reps per set, only accessory lifts) in more than a couple years would probably see major benefits in strength and joint health if they did. Assuming they could stand to look at themselves in the mirror.
What you’re not doing is what you’r ebody needs most, right?
Soldier on, big guy![/quote]
Snap should have no problem with the mirror!
Lunch lift
scoping out 10x10
hspl pull down
10x10x70
hspl rows
10x10x90
hspl shrugs
10x10x90
hspl pullovers
10x10x90
need to increase weight, but thinking only adding a quarter…
A2G Squats
—not enough guts to commit to 10x10
10x5x225
–glad I didn’t try 10x10
missed a lift this week…
hspl mp
10x10x25 -hardly any pain
hspl incline bench
10x10x25
hspl flat bench
10x10x25
hspl decline
10x10x90
work eliminated second lift…
hspl pulldown
10x10x140
hspl shrug
10x10x140
hspl row
10x10x140
hspl pullover
10x10x140
I think I’m zero-ing in on the “right” weight for pulls on 10x10.
Is it so bad that pushes are 1/6th pulls?
Seems like I should hold on the pulling until pushing catches up…
[quote]Null wrote:
missed a lift this week…
hspl mp
10x10x25 -hardly any pain
hspl incline bench
10x10x25
hspl flat bench
10x10x25
hspl decline
10x10x90[/quote]
Confused by these weights. I know that’s not a 25 lb incline or flat bench, so what do the numbers mean?
actually is 25lb… oops, uh that’s per side… so 50…
injury, front and rear delts.
been about 8-10 weeks so far.
went down to 5x5x90, still hurt.
made it up to 5x5x180, hurt but tolerable.
Switched to 10x10, figured first weight to try would keep about the same volume
5x5x180=10x10x45
50’s close enough… only hurt a little.
I always find machine weights confusing because the machines themselves vary so much. There’s a leg press in my gym that I can hardly use unweighted (might be the angle and pressure on my back). Then there’s another one that I can do six plates on.
If your shoulders hurt, DON’T DO IT.
Thanks snap!
It is strain type hurt, plus a bit of tendon type burning. It is all three delts, but rear the worst. Very much like the pec strain I had last year. Nothing like what you’ve gone through.
But I did drop weights down to 1 plate for the 5x5, and the weights on 10x10 are frankly pathetic. But I figure I’ll make progress as long as I avoid more injury…
Machines:
I know what you mean. Some machines have really weird resistance curves. I read in one persons log that the good girl/bad girl machine in her gym only had sequential numbers, not the weight…
That’s why I list what machine. The Cybex machines at planet fitness, seemed rather optimistic. The resistance seemed to be lower then the number implied. The action was nice.
They have 3 types at my current gym including 2 Hammer strength lines. One pin select, the other plate loaded.
I’m using plate loaded now as it allows high weights, and I fit better in the machines. Heaven knows what a machine translates in equivalent free weights, or if you can figure out an equivalent even if for just yourself…
A2G Squats
10x<EDIT,OR REATHER IDIOT>5x225
Harder then it should have been, but done is done!
[quote]Null wrote:
actually is 25lb… oops, uh that’s per side… so 50…
injury, front and rear delts.
been about 8-10 weeks so far.
went down to 5x5x90, still hurt.
made it up to 5x5x180, hurt but tolerable.
Switched to 10x10, figured first weight to try would keep about the same volume
5x5x180=10x10x45
50’s close enough… only hurt a little.[/quote]
Ooops sorry Null.
Didn’t realise you’d injured yourself. I feel like a bit of an arse now!
Hope it heals up soon.
Please never feel anything negative on my behalf…
You pointed out my mis-documentation!
Been 8-10 weeks now trying active healing strategy, usually works swell. Or rather better then complete layoff, as long as no cables got snapped. Works for broken bones once reasonably set…
DOES NOTWORK for tendon/ligament/muscle tears or detachments…
Delts have always been teenie-tiny. Mostly due to too many shoulder dislocations/subluxes. So I would move differently to accommodate they’re weakness. Well lifting does not allow one to do that… So delts have to get stronger and larger.
They’re getting better, but I have had to adjust expectations.
I’m not into hitting numbers, other then MORE…
So far I’m tolerating 10x10 well…
I think I’ll see progress!
But need more sleep!
amazing what a name change will do.
The Gold’s gym I use has dropped the name Gold’s and gone with “Fitness Connection”
All the BB trainers that are ALWAYS there are not, save one. Replaced by guys who don’t appear to work out.(one I thought was a small stature anorexic female).
One new female trainer stepped inside my bar between my Dead lift sets (like inside the diameter of the plates)… I had to ask her actually to move. So she went to the other side of her client and directed her to get closer to me…
She had her client do lateral raises that if I were setting up would have been inches from my head. The sweet young thing was flailing away while chatting to the trainer for like a billion reps… So extended rest times.
Then had her do standing Arnold’s for like another billion reps, still so close she was well within bounce range if I dropped the damned thing…
Ton’s of people I never saw before. Many, many, first time lost souls. I actually got pointed at by 2 young guys from about 40 feet remarking about the 315 for deads… WTF? I am in a volume phase!
Anyway…
DL’s
10x5x315
hspl flat bench
7x10x70
7x70 (fail)
2x10x50
hspl mp
10x10x50
hspl incline bench
10x10x50
hspl decline
10x10x70
A2G Squats
10xT OR RATHER IDIOT>5x225
—oops forgot what weights should be…—
hspl pulldown
10x10x90
hspl shrug
10x10x90
hspl row
10x10x90
hspl pullover
10x10x90