I figured i will explain somthing since some might find something confusing on how I log numbers.
For most of my assistant work ( but not all), I like using a Rep Goal System devised by a guy named Steve Shaw.
Quick brake down…
Let’s say I plan on doing 3 x 10 on a db press.
So thats a total of 30 reps. I will add in at least plus 2 . Which you could call a graduation number . So now we are at 32.
So now I take that rep goal of 32 and try to get that total between the 3 working sets. Once I hit the target ,ill up the weight the next session.
Prime example yesterday on inclines db presses I got a total reps count of 39… so obviously ill bump up the weight next session
This is how it broke down yesterday
Set 1: 15 reps
Set 2 : 12 reps
Set 3: 12 reps
Total reps : 39
Depending on how I feel physically and my mood I might go ape shit on the my first set other times i might sand bag and go for broke on the last.
As a rule using this approach i will normally milk as much as I can out of it. Even if i hit the goal number I normal try to squeeze a few more reps out.
That’s awesome! I do know that venue. We were just down there for some Oktoberfest 90s cover band. It’s really nice. It’s not too big, it’s right in the middle of downtown, and it overlooks the river. Are you flying in? Where are you staying? You probably save $200 a night staying on the KY side of the bridge.
No I won’t be flying in. My partner is only 2 hours away in Indianapolis while im only a hour from the venue.
But we plan on staying overnight and making a day of it. I was just wondering about venue and the surrounding area. Honestly haven’t been around that area in over a decade and had heard rumors it was getting rough. So I figured I would get info from a local.
It has definitely gone downhill. Between the two stadiums and along the park, where the venue is, are great during the day. You’re not going to want to hang out there after the show. I’d head across river to Newport - it’s a great family atmosphere. I’m a fan of Hofbrau House down there, because I like German beer and food, but there’s a whole area of just entertainment spots.
It’s a legit Hofbrau House! The first (maybe only) outside Germany. I think you’ll like it. Then there is bowling and those types of things around there.
I keep getting video suggestions on how to add muscle after 40 plus …
After watching a few. I would like to slam a few of these indviduals heads through a wall. I thought the whole avoid the whole of overtraing as a natty fear was overblown. THIS… shit ive been watching has taken it to a new level.
Going to tweak something tomorrow. SInce im starting a new monthly training block.
Going to kick out the pulldowns i was using for extra work volume and focus exclusively on the NG pullups.
Feel like my conditioning is up enough that I can can target myself for 50 total reps. Of course that will end up being done in as many sets as necessary.
Im expecting my upper back will be trashed . ( its not like im some 150lbs guy) Which from my own experience will have a impact on the rest of the weeks lifting. But that is how it goes.
I was wondering if you could give me some advice. My son is getting into lifting, but I’m afraid he might have narrow clavicles. What advice would you give moving forward?
90% x 1 plus… Did 7 . Nerve in left elbow was getting pinched. So I ended the set.
3x5@ 80%
DIPS: 32/3 TR 37
Pull ups: 50 total alternated grip on each set. Honestly, it felt easier than I expected. I dont believe my upper back will be trashed like I was first thinking.
Tate presses: 32/ 3 TR : 24…. i goofed miss read my log entry and added too much weight. Since switch out weight on these db are a pain in the ass i said,” fuck it”.
Strap pushdowns : 35/3. TR : 39
Reverse Hypers: 4 x 20… I decided to add a extra day doing these. In this case , using it as a restoration exercise for the lower back .
for shits and giggles I took a pic of my forearm to my lady ( since forearms are her thing)… Telling her,” heres a dick pic for you.”
After doing some research regarding working weight that most use, along with suggested amounts relative to bodyweight standards on reverse hypers… I realized I have been ultra conservative . Need to really start pushing them.
