[quote]jbodzin wrote:
Wow Man you make those DL look easy, real easy. Jealous. lol.
I tried a 1 month Waterbury program awhile back ago that was supposed to increase overall strength but really destroyed my DL and Squat Numbers, pretty much had to start from scratch by the time I was done with it. Almost back to where I was thankfully.[/quote]
Yeah, I’m getting ansty to test my 3 rep max next week. I definitely ahd a few more in the tank last week.
What program did you try? You apparently didn’t have the recovery ability. Lower volume is what you need.
[quote]VorteX wrote:
This thread rules, you’ve improved loads.
I think a strength phase will be good for you. Get the numbers up on those basic lifts and you will be able to add a lot of mass in subsequent cycles.[/quote]
-A1 Flat Bench Presses @ 190lbs 5 x 5. 45 seconds rest before A2. Last Time: 60 seconds rest
-A2 Chest-Supported Rows @ 190lbs 5 x 5. 45 seconds rest before A1. Last Time: 60 seconds rest
-B1 Snatch-Grip Deadlift @ 220lbs 5 x 5. 45 seconds rest before B2. Last Time: 60 seconds rest
-B2 Reverse Crunches @ 60lbs 5 x 5. 45 seconds rest before B1. Last Time: 60 seconds rest
-C1 Bradford Presses @ 105lbs 5 x 5. 45 seconds rest before C2. Last Time: 60 seconds rest
-C2 Leg Press Calf Raises @ 420lbs 5 x 5. 45 seconds rest before C1. Last Time: 60 seconds rest
Grip Work: Max Effort Method
-D Static Towel Holds @ 140lbs 2 x 30 seconds, 1 x 21 seconds. No Specified rest. Last Time: 1 x 30 seconds, 1 x 17 seconds, 1 x 14 seconds
Supplemental Work: Max Effort Method
-E Good Mornings @ 190lbs 3 x 3. No specified rest periods. Last Time: @ 185lbs
Duration: 1 hour 30 minutes
Comments:
Good session. Those snatch-grip deadlifts are so hard on the grip! I managed to get two 30 second holds this time so maybe I AM progressing on the grip. Tomorrow is a rest day.
[quote]Brendan Ryan wrote:
jbodzin wrote:
Wow Man you make those DL look easy, real easy. Jealous. lol.
I tried a 1 month Waterbury program awhile back ago that was supposed to increase overall strength but really destroyed my DL and Squat Numbers, pretty much had to start from scratch by the time I was done with it. Almost back to where I was thankfully.
Yeah, I’m getting ansty to test my 3 rep max next week. I definitely ahd a few more in the tank last week.
What program did you try? You apparently didn’t have the recovery ability. Lower volume is what you need.
[/quote]
I was doing the 2 x 4, it definatly was not a recovery issue, the program I am doing now is a 2 a day Hss-100 M-F and 1 session per day Sat and Sun, and I’m having excellent excellent results with it and it is by far more intense.
But perhaps you are right about the volume if you mean per lift. The DL was using a 14RM for 12 reps of I think 5 sets.
I’ll let you know how this HSS-100 program really works at in 3 weeks.
[quote]jbodzin wrote:
Brendan Ryan wrote:
jbodzin wrote:
Wow Man you make those DL look easy, real easy. Jealous. lol.
I tried a 1 month Waterbury program awhile back ago that was supposed to increase overall strength but really destroyed my DL and Squat Numbers, pretty much had to start from scratch by the time I was done with it. Almost back to where I was thankfully.
Yeah, I’m getting ansty to test my 3 rep max next week. I definitely ahd a few more in the tank last week.
What program did you try? You apparently didn’t have the recovery ability. Lower volume is what you need.
I was doing the 2 x 4, it definatly was not a recovery issue, the program I am doing now is a 2 a day Hss-100 M-F and 1 session per day Sat and Sun, and I’m having excellent excellent results with it and it is by far more intense.
But perhaps you are right about the volume if you mean per lift. The DL was using a 14RM for 12 reps of I think 5 sets.
I’ll let you know how this HSS-100 program really works at in 3 weeks.[/quote]
Goddamn that IS a lot of vol;ume for the DL.
I did HSS-100 similiar to how your doing it (2 a day, 4 times per week). It was fun. I hope you have good gains with it.
I’m not sure which Waterbury program the 2 x 4 is though.
-A1 Incline BB Bench Presses @ 175lbs 2 x 8, 1 x 7. 75 seconds rest before A2. Last Time: 2 x 8, 1 x 7
-A2 Hyperextensions @ 45lbs 3 x 8. 75 seconds rest before A1. Last Time: same
-B1 Hack Squats @ 280lbs 3 x 8. 60 seconds rest before B2. Last Time: 75 seconds rest
-B2 DB Rows @ 50lbs DBs 3 x 8. 60 seconds rest before B1. Last Time: 75 seconds rest
-C1 Leg Press Bent-Knee Calf Raises @ 450lbs 3 x 8. 60 seconds rest before C2. Last Time: 75 seconds rest
-C2 Reverse-Grip Curls @ 65lbs 3 x 8. 60 seconds rest before C1. Last Time: 75 seconds rest
Duration: 35 minutes
Comments:
Good session. I was able to beat my previous incline benches so I’m happy/ Everything else was density. Tonight is 6 x 4 but I might have a minor surgery on my ear in the mean time. I will be there nonetheless.
-A1 Back Squats @ 280lbs 6 x 4. 45 seconds rest before A2. Last Time: 60 seconds rest
-A2 DB Floor Presses @ 70lbs DBs 6 x 4. 45 seconds rest before A1. Last Time: 60 seconds rest
-B1 Push-Presses @ 145lbs 6 x 4. 45 seconds rest before B2. Last Time: 60 seconds rest
-B2 One-Arm BB Rows @ 105lbs 6 x 4. 45 seconds rest before B1. Last Time: 60 seconds rest
-C1 Standing Calf Raises @ 420lbs 6 x 4. 45 seconds rest before C2. Last Time: 60 seconds rest
-C2 Lying Leg Curls @ 115lbs 6 x 4. 45 seconds rest before C1. Last Time: 60 seconds rest
Grip Work: Dynamic Effort Method
-D Plate-Pinch Extensions @ 7.5lbs 8 x 2. No Specified rest. Last Time: @ 7.5lbs (speed)
Supplemental Work: Repitition Effort Method
-E Hyperextensions @ 60lbs 4 x 8. No specified rest periods. Last Time: @ 55lbs
Duration: 1 hour 25 minutes
Comments:
The squats didn;t seem as hard today for some reason. it was a great workout. It was just what I eeded after a long day and a minor surgery. The Push-Presses are probably contributing to my shoulder pain (it hurts when I shake my shaker bottle) though. I’m still going for speed on the plate-pinch extensions as I can’t do 10lbs fast enough (or even that well at all) yet. Tomorrow is a rest day.
It’s sort of funny. Sometimes I try to compare myself to you and I’m just confused. We have such different strengths.
Then I realize that we’re all different, blah blah. Just sort of goes to show how you can’t often use other people as benchmarks.
What I did want to know is if you shoulders we’re particularley strong before this long, or did they get particularley strong during any part of the log? I notice a couple of my big movements are a little bit higher then yours, but my shoulder strength is way off.
Brendan I know its been Months since you started this log, but I was interested in knowing what kind of training you did before. Did you follow plans or was it more of a go to the gym and lift 'till you are tired thing?
[quote]Naphta wrote:
It’s sort of funny. Sometimes I try to compare myself to you and I’m just confused. We have such different strengths.
Then I realize that we’re all different, blah blah. Just sort of goes to show how you can’t often use other people as benchmarks.
What I did want to know is if you shoulders we’re particularley strong before this long, or did they get particularley strong during any part of the log? I notice a couple of my big movements are a little bit higher then yours, but my shoulder strength is way off.[/quote]
What are your stats? (age, weight etc.)
If you’re asking which program did the most for my shoulders I really don’t know. Sorry. I would guess WM or PFM.
[quote]determined88 wrote:
Brendan I know its been Months since you started this log, but I was interested in knowing what kind of training you did before. Did you follow plans or was it more of a go to the gym and lift 'till you are tired thing?[/quote]
It was called DC training. You might be familiar with it.
Before that, an EXTREMELY high volume idiotic bodybuilding routine.
-A1 DB Bench Presses @ 85lbs DBs 4 x 6. 45 seconds rest before A2. Last Time: 60 seconds rest
-A2 Bent over Rows @ 170lbs 4 x 6. 45 seconds rest before A1. Last Time: 60 seconds rest
-B1 BB Military Presses BTN @ 125lbs 2 x 6, 2 x 4. 60 seconds rest before B2. Last Time: 2 x 6, 2 x 3
-B2 DB Split Squats @ 65lbs DBs 4 x 6. 60 seconds rest before B1. Last Time: same
-C1 Rack Deads @ 280lbs 4 x 6. 45 seconds rest before C2. Last Time: 60 seconds rest
-C2 Weighted Sit-Ups @ Bodyweight + 75lbs DB 4 x 6. 45 seconds rest before C1. Last Time: 60 seconds rest
Duration: 43 minutes
Comments:
Yeah, this session definitely kicks my ass. I’m sure it’s because all of the big exercises. I was able to barely progress on everything so it’s all good. This is a very hard session to do at 5am.
-A1 Seated Cable Rows @ 150lbs 5 x 5. 45 seconds rest before A2. Last Time: 60 seconds rest
-A2 DB Decline Triceps Extensions @ 55lbs DBs 5 x 5. 45 seconds rest before A1. Last Time: 60 seconds rest
-B1 Pull-Throughs @ 130lbs 5 x 5. 45 seconds rest before B2. Last Time: 60 seconds rest
-B2 Stability Ball Crunches @ 70lbs 5 x 5. 45 seconds rest before B1. Last Time: 60 seconds rest
-C1 Bulgarian Squats @ 60lbs DBs 5 x 5. 60 seconds rest before C2. Last Time: 60 seconds rest
-C2 Standing Cable Leg Curls @ 105lbs 5 x 5. 45 seconds rest before C1. Last Time: 60 seconds rest
Duration: 1 hour 17 minutes
Comments:
This session is one of the easier ones (which I needed after this morning’s session). Tomorrow is a rest day before the 8 x 3 on Sunday and next week is the testing week. That works perfectly because I’m leaving to visit the University of Florida on Wednesday. I’ll post Thrusday and Friday’s workouts when I get back.
-A1 Floor Deadlifts @ 315lbs 8 x 3. 60 seconds rest before A2. Last Time: @ 275lbs, 45 seconds rest
-A2 Dips @ Bodyweight + 55lbs 8 x 3. 60 seconds rest before A1. Last Time: @ Bodyweight + 50lbs, 45 seconds rest
-B1 Chin-ups @ Bodyweight + 40lbs 7 x 3, 1 x 2. 45 seconds rest before B2. Last Time: @ Bodyweight + 35lbs 8 x 3, 45 seconds rest
-B2 DB Lying Triceps Extensions @ 70lbs DBs 8 x 3. 60 seconds rest before B1. Last Time: @ 55lbs DBs, 45 seconds rest
-C1 Standing Calf Raises @ 425lbs 8 x 3. 60 seconds rest before C2. Last Time: @ 405lbs, 45 seconds rest
-C2 Standing Cable Crunches @ 170lbs 8 x 3. 60 seconds rest before C1. Last Time: @ 170lbs, 45 seconds rest
Duration: 1 hour 7 minutes
Comments:
Even thought this was 45 seconds rest, it still ended up taking about the same amount fo tiem as last time. I had to wait for certain things between sets. My grip seemed weaker on the deads but I didn’t have to use straps. I’m sure I got much stronger on the chins as they just felt easier than last time. Overall, good workout which is just what I needed after a crappy weigh in. I’ll post it up in a bit.
-Calves L 15in R 15.25in Last Time: L 15.25in R 15.25in
-Arms L 14.5in R 14.5in Last Time: L 14.5in R 14.5in
-Waist 31in Last Time: 31in
-Quads L 24in R 25in Last Time: L 24in R 25in
-Chest 40in Last Time: 40in
-Neck 16in Last Time: 15.5in
-Weight 180lbs Last Time: 179lbs
-Bodyfat 9.49% Last Time: 9.5%
Comments:
So basically I gained an inch on my waist (the measurement on there is around the belly buttom - I also take a waist meaurement around my belt line and it was 32), a half inch on my neck, and gained a pound while keeping bodyfat the same which, if you do the math, comes out to a .9lb LBM gain with a .1lb fat gain in two weeks.
Now, I’m kind of worried because my waist used to be sub-30 inches when I was 150lbs. In addition, for some reason, my left calf atrophied somewhat. The only thing I can think of is that my gym hasn’t had the seated calf raise machine this past week but I substituted exercises for them so my calves were still getting the same amount of stimulation.
I worried too because the caliper measurements on my abs went up. On the other hand, my caliper measurements on my suprailliac went down.
My progress pictures don’t look too hot either. I’m definitely the least lean I’ve ever been.
My goal is to be 190lbs with no more than 11% bodyfat by January 1st which is when i start my diet for my show on April 28th.
I think, since I’m visiting the University of Florida this week AND doing testing which means less volume/frequency, I’ll do somehwat of a mini diet. And then come back and hit it hard the week after.
-A1 Leg Extensions @ 115lbs 1 x 24. 60 seconds rest before A2. Last Time: @ 110lbs, 75 seconds rest
-A2 Seated Leg Curls @ 110lbs 1 x 24. 60 seconds rest before A1. Last Time: 75 seconds rest
-B1 Hammer Strength Shoulder Presses @ 70lbs 1 x 24. 60 seconds rest before B2. Last Time: 75 seconds rest
-B2 Straight-Arm Lat Pulldowns @ 95lbs 1 x 24. 60 seconds rest before B1. Last Time: 75 seconds rest
-C1 Standing EZ Bar Curls @ 60lbs 1 x 24. 60 seconds rest before C2. Last Time: 75 seconds rest
-C2 Incline DB Bnech Presses @ 40lbs DBs 1 x 24. 60 seconds rest before C1. Last Time: 75 seconds rest
Supplemental Work: Dynamic Method
-F Back Extensions @ 70lbs 8 x 2. No specified rest periods. Last Time: 70lbs (going for more speed)
Duration: 53 minutes
Comments:
I’m feeling a little run down right now. i forgot to bring my gripper to do the grip work so I just did the lower back stuff. Tomorrow is my testing for 3RM’s. Only one session.
If I was you, I would not diet. You should be gaining about 1lb per week between now and January. That would give you about 13-14lbs; mostly lean, that you could easily diet away before your show.
I think you may be somewhat overtrained. You seem to be very drained by HFT; maybe you are trying to push too hard? I know that Waterbury recommends training about 2RM below the desired rep range; are you really sticking to this?
Also, I would recommend you to eat even more. I have been in the position of training my ass off and barely gaining (and also even adding a bit of fat). The solution; I ate more and gained muscle. Don’t worry about a bit of fat gain, you can barely notice it (you are still under 10% for heavens sake!)
Obviously, its your call; but if I were in your position, I would take a bit of downtime (maybe a week; with a few recovery sessions), jack up the calories about another 3-500 per day (still clean), get plenty of sleep and then start a new program.
[quote]VorteX wrote:
If I was you, I would not diet. You should be gaining about 1lb per week between now and January. That would give you about 13-14lbs; mostly lean, that you could easily diet away before your show.
I think you may be somewhat overtrained. You seem to be very drained by HFT; maybe you are trying to push too hard? I know that Waterbury recommends training about 2RM below the desired rep range; are you really sticking to this?
Also, I would recommend you to eat even more. I have been in the position of training my ass off and barely gaining (and also even adding a bit of fat). The solution; I ate more and gained muscle. Don’t worry about a bit of fat gain, you can barely notice it (you are still under 10% for heavens sake!)
Obviously, its your call; but if I were in your position, I would take a bit of downtime (maybe a week; with a few recovery sessions), jack up the calories about another 3-500 per day (still clean), get plenty of sleep and then start a new program.
I think the 5am starts are killing you!
Best of luck![/quote]
Thanks for your input.
I probably am not adhering 100% to the 2RMs lower thing. But I really don’t think I’m super run down.
Also, I practically HAVE to diet. There’s just no way I could get the food I will need this week as I will be traveling etc.
I think your idea of starting a new program is probably a good one though. I just got done writing one of my own. I’m not sure if I’m satisfied with it though.
Training: HFT PM Session - Max Motor Unit Recruitment 3RM
-A Back Squats @ 45lbs 1 x 6, @ 135lbs 1 x 3, @ 225lbs 1 x 3, @ 285lbs 1 x 3, @320lbs 1 x 2. 2.5 minutes rest between last single and all out set. Last Time: worked up to 285lbsx5
-B Flat Bench Presses @ 45lbs 1 x 6, @ 135lbs 1 x 3, @ 185lbs 1 x 3, @ 225lbs 1 x 3. About 4 minutes rest between last single and all out set. Last Time: worked up to 205lbsx5
-C Lying Triceps Extensions @ 25lbs DBs 1 x 5, @ 40lbs DBs 1 x 3, @ 55lbs DBs 1 x 3, @ 70lbs DBs 1 x 3. 2 minutes rest between last single and all out set. Last Time: worked up to 65lbsx5
Grip Work: Max Effort Method
-D Static Towel Holds @ 140lbs 3 x 30 seconds. No Specified rest. Last Time: 2 x 30 seconds, 1 x 21 seconds
Supplemental Work: Max Effort Method
-E Good Mornings @ 195lbs 3 x 3. No specified rest periods. Last Time: @ 190lbs
Duration: 1 hour 30 minutes
Comments:
I was hoping for 3 on the squats but I guess I can settle for 2. My form on the lying triceps extensions is pretty shitty. I need to do something about that. I’m glad I’m finally getting stronger with the grip. Tomorrow is another test day and then Wednesday I will be traveling. The other 2 test days will be done in Florida. So, I’ll post them when I get back.
