Clockin' A Grip

Training Training Logs
2722

From Thibadeau

THE 40-30-5 METHOD

A great approach is the 40-30-5 method. It’s simple. Use an interval timer – you can find them for free in the app store – and program a work duration (set length) of 40 seconds, a rest time of 30 seconds, and 5 intervals (sets).

Pick a weight around 60-65% of your maximum and do 5 work sets of 40 seconds with 30 seconds of rest.

At first you might be able to get to 40 seconds using only controlled reps. But because of the short rest intervals you’ll quickly have to resort to using holds, partials, and fast reps to get to the end.

The result? At the end of 5 sets you’ll have the biggest pump in the history of mankind, a huge lactate accumulation, and growth factor release. It’s a great way to stimulate growth if you can tolerate the pain.

My triceps are sore as shit today. I usually do more band pushdowns, plus some other shit for with weight-weights for tris. It’s weird. There must be poison in there or something.

I’ve done this 40-30-5 stuff twice for tris, I’m planning to remember to try to use it for more body parts this next couple months. Like maybe 1/4 of workouts per body-part.

I forgot to mention that I did some shoulder internal/external rotations vs a band between sets of back stuff and some wrist lever before triceps. Part of the reason to switch to straight sets was to get this little stuff in there, between sets.

I spent a bunch of time gettnig my shoulders, hips and ankles loose and mobile. After all the benching and jumping I can feel my shit getting tight and restricted, so my elbows and lower back are getting beat up, trying to make up for restrictions elsewhere.

Anyway, tib raises, forearm stuff, hip circles and lots of internal shoulder stuff will be “in.”

5 Likes
2723

6-16 Hamstrings/Calves

Get loose

Hyper Dead
45 x 8
65 x 8
75 x 8
85 x 8
95 x 8, 7

Standing Leg Curl
10 x 12 reps
15 x 12, 12

Good Morning Action
a couple sets with mini band getting right
mini band + 17 chain on shoulders x 10, 10

Tib Raise x 15
Standing 1 Leg Calf x 12
3 pairs

Donkey Calf
narrow x bw x 25
wide x bw x 25

Back was a little stiff so this started out achy then got better every set. I wedged myself across the pins in the power rack being pulled by a band trying to approximate a Good Morning machine. I got full bend over ROM with Mondo tension up at the top position. I can totally see myself doing this again. We’ll see how the hams and back feel tomorrow to know for sure.

Matt Wenning comes to talk to Dave. And it looks like Dave Hoff is coming soon.

5 Likes
2724

6-17 Shoulders/Biceps

1 Arm Cuban x 6
Rear Delt DB Raise x 12
3 pairs

Seated DB Press
15 x 8
25 x 8
30 x 8
35 x 8, rest pause, 8

DB Upright Row
15 x 13
20 x 13, 13
band internal shoulder stuff between sets

Seated Press, Camber Bar
45 x 10
with 10s hanging x 10
with 12.5s hanging x 10
with 15s hanging x 10

Arnold Curl with Kettlebell
20 x 12
25 x 12
30 x 12
wrist rotation stuff between sets

Incline DB Curl
15 x 15
20 x 15
reverse wrist curls between sets

55 minutes

The buzzer sounded during my 2nd set of reverse wrist curls. I’m gonna have to be faster to grow the pythons.

Pressing the cambered bar was nice.

3 Likes
2725

6-20 Traps/Triceps

Stertch pec, lat, traps. A few Y raises and DB shoulder ext rotations

Shrug Action
barbell + double minibands x 40 seconds work, 30 seconds rest x 5 sets
I started bent over, for low traps then less bent for mid traps then upright near the end.

Bench Dips
x 12
+17 x 12
+27 x 12
+34 x 12. 9

PJR Pullover
35 x 15
45 x 15, 15

Bamboo Bar Close Bench. Wrist lever between sets.
70 x 13
100 x 13
120 x 11

55 minutes

Good day at the gym. I’m enjoying the style change. Metabolic stress for traps. That shit was ruthless. Tension for triceps. It felt like honest work.

2 Likes
2726

6-21 Quads/Calves

Get Loose

Tib Raise, BWx 15
Seated Calf, (25, 35, 35) x 20
3 pairs

Standing Calf
BW x 15, 15, 15

2 sets of reverse hypers, neck extensions and eccentric Nordics for posterior chain worked in there.

B Split Squat
BW x 6, 8, 10, 10

Leg Extension
strong band x 15, 15

Belt Squat
25 x 16
35 x 16
25 x 16

Quads!

Ozone is fucking me up today.

2 Likes
2727

Hoff. I’ve still got like 40 minutes to go on the last one.

2728

6-23 Chest/Biceps

Smith Machine Incline Press
small chain x 8
small chain + 15 x 8
" + 30 x 8
" + 40 x 8 rest/pause 6

High To Low Cable Fly
30 x 16
40 x 15
30 x 15

Flat DB Bench, 45 degree grip
30 x 13
35 x 13
40 x 13

DB Reverse Wrist Curl x 12 then Wrist Curl x 12
Paired With Barbell Curl
45 x 12
65 x 12
80 x 12 rest/pause 9

Wrist Rotation x 10
EZ Bar Reverse Curl
48 x 15
58 x 15, 15

Good one. I didn’t eat so great today and the music was kinda whack in the gym. It was still pecs and biceps, so it was a good day. Only I’ve been spoiled and I know it could have been just a little better.

1 Like
2729

6-24 Lats/Triceps

Seated Cable Row, lean forward then lean back
60 x 8
80 x 8
100 x 8 rest/pause 8

Band Straight Arm Pulldown
Average x 15, 17, 15

Lever Pulldown, 3 count eccentric
35 + hanging 15s x 10
45 + hanging 15s x 10
50 + hanging 15s x 10

Bamboo Bar Dick’s Press
50 x 10
80 x 10
90 x 10, 10

Tate Press
15s x Ouch!
Tate Press on Steeper Incline
10s x 15 reps
12.5 x 15
15 x 15
17.5 x 15, 15

In your face 15 pound dumbbells!

3-3-3-3 Close Pushups
BW x 6, fail on 5, 4

Good one. Been awhile since I did the seated cable rows. Every set felt a little better than the last and I ended up going too light. Oh Well.

Tate presses have been messing with my elbow for a couple months, I should have tried the steeper incline sooner.

Last time with weights for the week, let’s find some beers!

2 Likes
2730

Ouch!

2731

Another summary of the conjugate.

1 Like
2732

6-27 Hams/Calves

Get loose. Easy reverse hypers, neck extensions and back raises to get ready.

Stiff Leg Dead on T Bar Row
45 x 8
70 x 8
90 x 8
115 x 8, 6

Laying Leg Curl
20 x 15
30 x 15
40 x 15

Back Raises on Glute/Ham
BW x 10, 10, 10

Donkey Calf Raise
40 seconds work, 30 seconds rest x 5 work sets. Medium, narrow and wide stances.

Another solid workout. I got the T Bar Stiff legs from some fitness chick on Ewe Tube. Pretty solid move. Sometimes it’s interesting to see what moves the ladies do. They usually don’t get hung up on barbell strength moves like dudes.

Back raises on the glute/ham are hard. I should do more of those. 2 empty holes on the foot pad and 2 empty holes on the ankle pad worked well. I should remember that.

Metabolic Stress, 40-30-5 method has made my triceps and then my traps surprisingly sore. I hope my poor calves aren’t too fried tomorrow.

2 Likes
2733

6-28 Shoulders/Biceps

Get loose, do some stuff to get ready

Seated Smith Press
10 x 8
20 x 8
30 x 8
35 x 8 rest/pause 5

Rear Delts on Reverse Pec Deck
60 x 15
70 x 15, 15

1/2 Kneeling Landmine Press + Shrug
bar x 12
10 x 12
15 x 12
20 x 12

Arnold Curl with Kettlebell
20 x 10
25 x10
30 x 10
35 x 10

Incline DB Curl
15 x 15
20 x 15
25 x 13, 10

Some shoulder rotation stuff between shoulder stuff and forearm/elbow stuff during curls.

My woman got me some amino acids + coconut water to drink during workouts. It’s way, way better than Gatorade. I’ll probably check out some Surge in the future, even the pessimistic skeptics like that stuff.

3 Likes
2734

For my bros who are new to bands.

This video is about Pushdowns.
:40 seconds- Neutral grip, for the Short Head of triceps, down behind elbow
:52 seconds, bands wrapped around hands, for Lateral Head, the nice side piece
:44 switch to overhead extensions for Long Head of triceps.
1:20 band anchored low, overhead, neutral grip extensions or “Band Tate Press” to get short head and long head with one move.

Band Straight Arm Pushdown. It’s like a pullover, only really easy to get into position and comfortable. Use 1 arm at a time if your band is too small.

Band seated leg curls. These are cool, but you need a taller bench, so your legs can swing freely, all the way “out” and then way back up under your ass.
image

6 Likes
2735

6-30 Traps/Triceps

Get ready

High Pull from Hang
a couple light sets with dramatic pauses to get grooved
115 x 8
125 x 8
135 x 8 rest/pause 6

Shrugs on Seated Lever Row Machine
45 x 15
45 + hanging 15s x 15
55 + 15s x 15
55 + hanging 25s x 15, 15

DB Bent Row
20 x 12
30 x 12
35 x 12

Bench Dip
BW x 13

  • 17 x 13
  • 34 x 13, 11, 7 two rest/pauses

PJR Pullover
35 x 16
45 x 16, 16

Bamboo Close Bench
70 x 15
100 x 15
120 x 11

Tried to beat the numbers from last I did these tricep exercises. And snuck in an extra rest/pause set on bench dips to increase volume without adding a bunch of time.

Near the end I remembered that last time I had only done that pump stuff for traps, not a bunch of stuff. My back was tired, that bamboo bar close bench was all over the place.

3 Likes
2736

Hi Flats, hope training and life are going well! I’m playing catch up on all my followed logs, but just wanted to pop in and say “Hi”.

1 Like
2737

Things are great man! My little baby and woman are awesome and training is rolling along.

It’s good to see you around. How’s your family? I’m looking forward to a couple Deck pics.

4 Likes
2738

7-2 Quad/Calf

Stretch a little, do some posterior stuff x 2

Goble Squat, Heels Up, Break at Knees, Pause, Finish
20 x 8
30 x 8
35 x 8
40 x 8 Rest/Pause 8

Too conservative, could have used 45 pounds. Ha!

Decline Situp
BW x 15, 15, 15

Rectus Femoris! Is it a hip flexor or a poppin’ quad head? Let’s find out!

Bamboo Bar Box Squat
10s hanging x 10
Two 10s hanging on each side x 10, 10

2 bumper plates and a 45 on top of the box. High-High. But no rocking off the box. Plenty of room for improvement.

Tibia Raise on Incline x BW x 12
1 Leg Calf x BW x 11
3 pairs

Lower legs between sets of box squats, I was running out of time. I’m still getting them in in 55 minutes.

Some squats like Max Aita and some box squats. It went well, as long as my hip isn’t annihilated tomorrow.

3 Likes
2739

I used Charles Poliquin’s “Meat and Nuts” breakfast last month. 40 grams+ Protein and a handful of nuts in the morning. Protein, fats, minerals with no carbs. Pretty straightforward.

In 30 days I dropped about 6 pounds and lost around an inch on my waist. The first 3-4 pounds came off in just a few days.

I didn’t try to make any other changes. And 4, maybe 5 times the little woman made breakfast so I had eggs and half a bagel or a biscuit or some shit. Compliance to the protocol was barely 85%.

Previously, I dropped like 15 pounds (230 to 215) with no change in waist size.

Anyway, it was easy, it “worked” and I didn’t even have to do it every day. Pretty useful.

My next thing will be to take a teaspoon of olive oil with 3 non-breakfast meals daily. After a week I’ll bump to 2 teaspoons, with the intention of getting to 3 teaspoons (1 table spoon) 3 times per day.

Fat Life!

4 Likes
2740

Why the olive oil? Just to add fat to the diet?

1 Like
2741

Not just any fat. A Specific, Special fat.

That helps you gets leaner, specifically around your waist, with no other special effort. While it also increases insulin sensitivity and help your body make testosterone. And you get stronger.

2 Likes