My idea is I would just stick with 75-80% of my 1rm for the 10x3 for the first week and keep adding weight each consecutive week after, but only lift 3 days a week and only use the 10x3 for my bench, front squat, and power clean.
I’ll have to think about it some more.
Sounds fun though.
I remember reading an article by Ian King where he said that if you are training for STRENGTH you need to use 80% of your 1rm or more to see significant strength gains. So I’ll see what happens.
[quote]xb-C wrote:
My idea is I would just stick with 75-80% of my 1rm for the 10x3 for the first week and keep adding weight each consecutive week after, but only lift 3 days a week and only use the 10x3 for my bench, front squat, and power clean.
I’ll have to think about it some more.
Sounds fun though.
I remember reading an article by Ian King where he said that if you are training for STRENGTH you need to use 80% of your 1rm or more to see significant strength gains. So I’ll see what happens.
[/quote]
for strenght on max effort, here a good article with different rep/scheme
http://www.elitefts.com/documents/max_effort_waves.htm
the 5/3/1 method is very popular right now!
Did chest yesterday and hit 335lbs on flat bench, but I think I tore or did something. Heard and felt a sorta pop in my right pec. Finished my workout but with a whole lot lighter weight, went ahead and knocked out bi’s after.
[quote]Lil J76 wrote:
Did chest yesterday and hit 335lbs on flat bench, but I think I tore or did something. Heard and felt a sorta pop in my right pec. Finished my workout but with a whole lot lighter weight, went ahead and knocked out bi’s after.[/quote]
You might wanna get that checked out man.
If you have any bruising around your chest chances are you tore something.
[quote]Rampage74 wrote:
xb-C wrote:
My idea is I would just stick with 75-80% of my 1rm for the 10x3 for the first week and keep adding weight each consecutive week after, but only lift 3 days a week and only use the 10x3 for my bench, front squat, and power clean.
I’ll have to think about it some more.
Sounds fun though.
I remember reading an article by Ian King where he said that if you are training for STRENGTH you need to use 80% of your 1rm or more to see significant strength gains. So I’ll see what happens.
for strenght on max effort, here a good article with different rep/scheme
http://www.elitefts.com/documents/max_effort_waves.htm
the 5/3/1 method is very popular right now!
[/quote]
Thanks rampage that looks like some good info.
I’m planning on getting wendlers new book when I have the $
EDIT
After looking through all those various routines I think I’ll stick with the 5/3/1.
I encourage everyone to go check those out, pretty good stuff imo.
I’ll start that this upcoming Monday. The wave lasts for 3 weeks, at which time I will take a deload week, and start up another 3 week wave.
XBC;
You may take a look at this article also, I know this is part of the book with some twist. Of course there no biceps but feel free to add accesory stuff if you wanna do it. Jim is a 3 days a week guy and like short intense workout from what i read from him!
Today’s workout didn’t really go quite as planned.
Lower body RE
135lbs squat warmup
Step ups* (I elevated the bench quite a bit. Before I was just using a normal bench for my step but I don’t think I’m getting the full benefits of the exercise by have a step a bit below my knee. I elevated the bench using 2 45lbs plates on each end to elevate it about 4-5 inches I think). Now, the weight I was getting comfortably for over 10 reps I could barely get 6.
185lbs x 6 (per leg)
185lbs x 6
185lbs x 6
Leg curls
80lbs x 6 warm up
130lbs x 12
140lbs x 10
150lbs x 6
Romanian deadlifts
225lbs x 5 warmup
335lbs x 6 (straps came loose)
365lbs x 6 (fucking straps)
385lbs x 8 (straps are fucking POS!!!)
405lbs x 4 (straps started to give on 4, wtf)
Donkey calf-raises
3 sets of 6 (instead of 5), DC style… fucking death.
Notes: So as I wrote about the step ups, the new height of the platform should definitely be a lot more challenging in the future. Leg curls were fine.
Now, fucking RDLs. The bar I had was pretty fucking smooth but I’ve never really had problems before. I was feeling strong on them but from the first rep of 335 the straps started slooowly coming loose till I was barely holding onto the bar with my fucking fingertips. Grr.
My straps suck major balls, they are really thin and old (given to me by a bodybuilder last fall). Think it’s time to buy some new ones. I had problems on every sit with them no matter how tightly I gripped or strapped em in. So I just did an extra set and called it a day.
Oh well!
Yesterday was an off day. Did some sled dragging when I got home from work, going to be doing the sled dragging on every off day.
Good news - this morning was my weigh in day and the scale is moving in the right direction again, up to 189. 220 here I come!
Day 1C July 30, 2008
Decline HS press 3p/side 9x3x3 (15rp)
L lat raises 35s 11x4x4 (19rp)
Smith rgbp 225 8x4x2 (14rp)
HS rg pulldown 2p/side 11x4x4 (19rp)
Cable row 195x7 180x12
Could have gotten more on the declines, but didn’t realize there was a belt to strap me in.
Went too heavy on the lat raises. Need a little more control on these.
The smith rgbp was wobbly as fuck. Should have gotten more on the first rp but the bench was loose and I wasn’t very tight with my setup.
Josh, looks like you me and H4M, are all within 5 pounds of each other right now…
Im gonna go attack some sushi right now and then ill be sqautting in the morning, cuz im competitive like that.
Pull Session
Deadlift
135x10, 185x10, 225x6, 275x3,3,3
Bent-over BB row
135x10, 165x10, 185x10
Wide-grip pull-ups
BWx10,10,10,7,6,7…the goal is 50 reps
EZ-bar curl
75x9,8,8
Concentration curl
40x6,5, 30x6
BB wrist-curl
40x30, 60x12,12
This was a good session tonight…I really needed to vent and the iron never talks back. I think I hit a PR on the deads but I’m not sure…gotta back track the training logs. Have a goodnight and stay strong.
Ok hopefully the video will work…never attached one before.
Today’s push:
Squats:
125x5
215x4
265x30
Bench: (speed work)
125x5
175x5 (bar speed not fast enough…)
145x5
Dumbbell Shoulder Press:
70x8
Dips:
bwx22
I was thinking about this last night, and I realized that if I can add 5 lbs a week to my 30 rep squats (starting at 265), I’ll be squatting 300x30 in only 32 days. So let’s do this.
PS I’m going to attempt to upload a video of the 265x30 in my profile, if anyone cares.
Ok apparently my posts aren’t going through or something…I’ll be trying to get up a video of my 265x30 rep squats, but I’m having issues with the computer.
Pull session today. Haven’t done underhand chinups in a LONG time and I was surprised by how little I was able to do on them.
Chinup:
BW x 12
+10 x 8
+20 x 5
+20 x 6
BW x 6
*extreme stretching for lats, BW + 45lb plate dangle for 45seconds in wide-grip pullup position.
Kroc Rows (I felt like a fucking BEAST! reps are per side):
104 x 15
124 x 12
144 x 10
154 x 10
*brought my olympic DB handle - weighed it at 4lbs. I actually had some pretty big dude come up and compliment me on the rows.
Wide-grip BB Rows (rear delts):
95 x 15
95 x 16
95 x 14
BB Curl:
65 x 12
85 x 9
95 x 7
*extreme stretching for biceps
Calf raises - didn’t do them DC style today, had to jump in with someone who was already on the machine and just did them real quick. Still stretched hard after 3 sets of them though.
Deadlift:
315 x 1
335 x 1
355 x 1
365 x 3
*I still have to remind myself sometimes to pull the bar INTO me. The first at 365 went up crappier than the next two, because I was pulling strait up and not focused on pulling up and back. Once I pulled the 2nd one properly and it went up easier I was fucking pumped and ripped up a 3rd just because.
*Extreme stretching for my back using the chest-supported row machine.
*extreme stretching for traps
I didn’t do shit yesterday. I took the day 100% off. I ate Blueberry Pie and ice cream for breakfast (I had some eggs, bell peppers and turkey sausage too, but the pie was fucking awesome).
I took the day off work. I watched 4 hours of recorded TV and napped all day, then I drank beers by my buddy’s pool. It was a glorious fucking day 
Today was back to the real world…
Jump rope
90 sec x2
Inch worm
2 x 10
Donkey Calf Raise
1 plate - 25 x2
DB Dorsiflexion
20# x 25 x 2sets
Underhand BB row
185 x4 x5sets
Front Squat
185 x4 x5sets
Incline DB bench
65’s x 4
70’s x4 x4sets
Step-Ups
45 x4(per leg) x5sets
BB Military Press (strict form)
65# x15
70# x14 +1 (had to cheat to get last rep)
Upper body RE, fun workout
Decline bench
135lbs x 10 warmup
185lbs x 6 warmup
205lbs x 12
205lbs x 12
225lbs x 10
245lbs x 8+2
Lat pulldowns / facepulls
160lbs x 10 / 170lbs x 10
160lbs x 10 / 170lbs x 10
160lbs x 10 / 170lbs x 10
DB lateral raises
15lbs x 6 warmup
20lbs x 4 warmup
25lbs x 10
25lbs x 10
30lbs x 10
30lbs x 10
Shrugs / Tricep pressdowns
365lbs x 12 / 130lbs x 15
365lbs x 12 / 130lbs x 15
365lbs x 12 / 130lbs x 12, 100lbs x 6, 70lbs x 5
/ 150lbs x 8, 120lbs x 6, 90lbs x 6
Donkey calf raises
DC style as always, 3 agonizing sets of 6.
Notes: I’m definitely enjoying decline. I’ve been taking a wider grip than I’m used to and trying to feel the chest in this movement.
The first 2 sets I didn’t use a spotter at all, 3rd set I had my bud unrack, but he didn’t touch it, and he was like “pussy you better throw on some weight” and I was like "bitch I’m going for higher reps then usual and he’s like “you better put on 245 and get 12” and I was like “you’re such a dick”. So 245 it was, got 8 completely on my own, then he helped me grind through 9 and 10.
Lat pulldowns give me such a crazy pump in my arms! I must be doing them wrong. I take a grip right around where the bar starts to bend… idk though.
Keeping the weight lighter to emphasize good form and really thinking of squeezing with the lats, though honestly, I feel like I’m getting more of an arm workout with these. I’ll experiment with different grips. As for facepulls, I took 'em down a notch to keep the form stricter, really keeping my hands turned in to emphasize those rear delts.
Lateral raises are a new movement for me seeing as I’ve never really done any work for the lateral head of my deltoid, so I’m keeping form really strict and getting a good contraction. Enjoying these. Not nearly as taxing on the CNS as fucking DB military.
Shrugs and pressdowns and calves went fine. Tried the “V” attachment for the pressdowns today. I liked it a lot.
You guys don’t have to read all the boring details of my training btw, I’m writing all this more for myself.
Cheers guys.
Haha, awesome conversation you had with your friend. Not much of a real post, but I just wanted to put it out there that today was the first day of 2-a-days, and for that being the 3rd time I’ve done anything with my team, I rotated in at RB and LB on first-team offense and defense. Yay for me.
quote of the day;
Never say something against dc with someome who believe in DC training!!
Just finished my sled dragging HIIT - still fighting off the feeling of needing to vomit.
I’ve been taking the whole week off, except for to deload and I’m feeling pretty good so far. Getting ready and fired up to get in the gym this Monday. School starts for me in 2 weeks so I’m kinda excited about that.
Keep training hard guys.