I think “Dumbass Programming” would be a great title for a training book. Can I borrow the idea if I write a tale?
So far I haven’t really had a strength fall off but I can feel that I’m close. The days lifting seems to take much more out of me than it used to but my numbers haven’t suffered with the exception of maybe a bench rep here or there.
Sub 200. Damn. Great job on the cut, Joe!
[quote]gorillavanilla wrote:
I think “Dumbass Programming” would be a great title for a training book. Can I borrow the idea if I write a tale?[/quote]
Feel free, I’d love it frankly.
Sat: Squats Etc Weight 195
Squats
10x145
5x165
5x185
5x205
5x225
5x245
6x270
2x300
1x335
1x365
1x325
Good Mornings
8x135
8x185
5x225
5x275
3x315
5x275
T-bar Rows
9x45
9x70
9x90
9x115
9x135
9x160
9x135
9x115
9x90
9x70
9x45
Reverse hypers
Lots
Conan wheel
6 revolutions@ apparatus weight +90
You are killing it, great work.
Tuesday: Death by Deadlift Weight 195
Deads
5x135
5x185
5x225
5x275
5x315
5x345
5x365
3x395
1x435
1x405
5x365
6x345
10x315
10x275
10x275
10x225
10x225
Wide Grip Pullups BW+25lbs
7,7,7,7,7
God help me…
I’m doing 5/3/1 and you’re doing insane amounts of volume! Is this some kind of parallel universe?
I don’t remember you putting up these kind of numbers the last time I checked out your log. Nice work Joe.
[quote]JoeGood wrote:
Tuesday: Death by Deadlift Weight 195
Deads
5x135
5x185
5x225
5x275
5x315
5x345
5x365
3x395
1x435
1x405
5x365
6x345
10x315
10x275
10x275
10x225
10x225
Wide Grip Pullups BW+25lbs
7,7,7,7,7
God help me…[/quote]
I just love this.
LEAVE SOME DEADLIFTS FOR THE REST OF US!
seriously Joe that is an insane amount of deadlift volume
nice work
( let us know if you can move in two days)
Thanks guys, higher volume seems like its best for me overall. We’ll see if its good for my meet strength though.
Thurs day: Active Recovery
2 handed KB Swings
3x19x40
1 handed KB Swings
3x19x20
Wide Grip Chins
10xBW
8xBW+25
6xBW+35
4xBW+45
Renegade Rows
3x8x35
Paloff Presses
3x10x35
Box Jumps
4x12x24"
Thursdays for me are sort of just going around and staying moving while spotting some of my crew on Squats. About half of the girls squat on Thursdays and the others Squat with me on Saturdays(schedule allowing). What I struggle with is what is real active recovery and what is me just adding another lifting day. Since I lift, not counting Thursdays, four days a week and I fight on Sundays I need to keep Thursdays lifting well regulated.
But I’m a knucklehead.
OHP
8x95
8x115
5x125
5x135
Alt with
BB Curls
12x60
12x70
12x80
12x90
10x100
12x90
12x80
12x70
and
Front Raises
3x9x20
Side Raises
3x9x12.5
Incline Bench
8x95
8x135
8x155
4x175
8x135
Wide Grip Pullups
10,9,9,8
Alt. Hammer Curls
4x10x50
My forearms were screaming after I finished for some reason.
OHP
8x95
8x115
5x125
5x135
Alt with
BB Curls
12x60
12x70
12x80
12x90
10x100
12x90
12x80
12x70
and
Front Raises
3x9x20
Side Raises
3x9x12.5
Incline Bench
8x95
8x135
8x155
4x175
8x135
Wide Grip Pullups
10,9,9,8
Alt. Hammer Curls
4x10x50
My forearms were screaming after I finished for some reason.
Monday: Bench and stuff Weight: 195
Bench
10x135
5x155
5x175
5x195
5x215
8x230
2x255
1x275
Wide Grip pullups
10xBW
7xBW+25
8xBW+25
10xBW+25
7xBW+25
6xBW+25
Seated DB Presses
8x50
8x60
5x70
10x55
DB Rows
4x15x100
Alt. Hammer Curls
4x8x55
Doesn’t look like much laid out like that but I was pretty gassed and vascular by the time it was over. Because of weekend plans I need to lift four straight days in a row this week; that’s going to require more attention to recovery than I’m normally willing to pay.
Deads
5x135
5x185
5x225
5x275
5x315
5x350
3x385
1x425
2x405
3x375
6x345
8x315
8x315
10x275
10x275
10x225
10x225
This doesn’t look like much but it absolutely killed me.
May not look like much…hello…it looks like a lot of much!!
Wednesday-Bullshit day Weight 195
Normally I do this day on Fridays but I’m going off this weekend to fight so I had to lift on my rest day.
OHP
8x96
6x115
5x135
8x115
8x115
Alt with:
BB Curls
12x60
12x70
12x80
12x90
11x100
12x90
12x80
12x70
12x60
and
Front Raises
3x10x20
Side Raises
3x10x12.5
Incline Bench
8x95
8x135
8x155
6x175
8x135
Wide Grip Pull ups
5x9
alt with Hammer Curls
5x10x35
Your volume on dead day is staggering.
[quote]gorillavanilla wrote:
Your volume on dead day is staggering.[/quote]
x2!
That’s more than 100 reps! I don’t think I ever pull more than 20 DL reps total in a workout. And that would be a lot for me. However do you recover?
Wow.
[quote]kpsnap wrote:
[quote]gorillavanilla wrote:
Your volume on dead day is staggering.[/quote]
x2!
That’s more than 100 reps! I don’t think I ever pull more than 20 DL reps total in a workout. And that would be a lot for me. However do you recover?
Wow.[/quote]
Honestly its not that bad. At least 60 of the reps are 275 or below which for me is right about 60% of my 1RM. So that means that only 41 reps were at 70% and of those 17% were at 80% and only 3 were 90% or higher. I just find that if I do high reps further down the % spectrum it has a full body strengthening effect. Or at least I believe it does.