Did 5 weeks of it till they canceled the meet
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8-30 Pull
Backwards Tire Drag
100 yards down then 100 yards back
DB Stiff Dead
Two to get ready
x 10, 10
DB Row, 4/2 Tempo
1 BS one
x 8, 10, 10
1/2 Kneeling Press
x 10 x 3 sets
Standing DB Curl
x 15 x 3 sets
Seated (Incline) DB Curl
x 12 x 2 sets
Deadbugs with DBs and Ankle Weights
x 8+8, 9+9, 8+6+6
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If your knee hurts, get your shin bones rotating properly. Dude’s stuff helped my elbow so I’ll give this a try.
And an easy hip one.
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9-3 Push
Incline Step Up x 15 x 3 sets
Hindu Pushup
hands on Table x 14
hands on floor x 12 x 3 sets
Straight Arm Pulldown/Overhead Tri
x 12/15 x 3 sets
DB Fly/Squeeze Press
x 10
x 8 x 2 sets
Ball Hack Squat
x 10 x 4 sets
Crunches with Elbow Stuff Between Sets
x 20 x 4 sets
I put a DB across my clavicles to add weight to the crunches so now I feel kinship with my bros doing front squats.
I like every one of these moves but I hate this workout. 2 days in a row I said fuck it and drank beer instead of doing it. I like the lifts on the Pull day too, but that workout is kinda whack too.
It’s full body, squat and pushing 1 day and hinge and pull the other day. Thibaudeau said it was cool and I saw it in one of the Russian books so I decided to try it.
I think it was too much. I hit the recommended 4 sessions per week, the first week and 2ish by the end.
The month before worked itself into 2 full body lifting workouts with 2 conditionings. Previous to that was Push/Pull/Legs. And way back, Upper/Lower.
I guess I’ve put it off as long as possible, now it’s time for a body part split. Hey Oh!
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Almost lost my coffee reading this at desk this am. Quality! Great vids too thanks!
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Poliquin calf routine. All the stuff that I do anyway. Only in a methodical scheme and not all haphazardly.
Day 1: High-Volume
| Exercise | Sets | Reps | Rest | |
|---|---|---|---|---|
| A1. | Seated Calf Raises (101 tempo)* | 3 | 10,5,5 | |
| A2. | Donkey Calf Raises (101 tempo) | 3 | 30-50 | 2 min. |
| B. | Standing Calf Raises (111 tempo)** | 10 | 10-30 | 10 sec. |
- one set of 10 reps, followed by two of 5 reps at a 101 tempo (1 second to lower the weight, no pause, and 1 second to raise the weight)
** You’ll be doing one, long, extended set, resting ten seconds between each mini-set and lowering the weight in between.
Day 2: Low-Volume (to be done 48 hours after Day 1)
| Exercise | Sets | Reps | Rest | |
|---|---|---|---|---|
| A. | Triple Drop Standing Calf Raises (121 tempo)* | 3 | 10 | 90 sec. |
- The pause is taken in the bottom stretch position, and be sure to take the full two seconds.
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9-7 Chest/Bicep
Floor Press
bar x lots
bar + mini band x 12
bar + mini/micro band x 12,12
Low Incline Band Fly
mini x many
monster x 15
monster + micro x 15, 15
Bar Pushup
x 10, 10, 10
Barbell Curl
1/2 Bar x 15
Bar x 8, 8, 8
Incline DB Curl, 3 count lowering
15 x 10
20 x 10, 10
Concentration Curl
15 x 15, 12
Lying Shoulder Rotations
3 x 10 reps x 2 sets
Just dipping my toe in. These moves seem to work. Starting from here, it looks like I have enough stuff to progress the resistance for at least a month no problem.
Moderate grip Floor Press with above sternum to above chin bar path really did get the upper chest going.
Concentration curls are like Hard Core preacher curls.
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Does it work ?
Yeah, when i get onto something new it usually works OK for a little while. For a couple weeks my calves will get a pump and good MMC and feel the same way my biceps do in training.
But then everything kinda douches out and it just turns into a boring “3 sets of 25” reps slog where I feel it more in my feet than calves. And all gains cease.
This look better thought out and more fun.
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9-9 Back/Shoulders
Straight Arm Pulldown
Light Band x 10
Light + Micro x 10
Light + Mini x 10
Bent Row
1/2 bar x 10
Bar x 10
Bar x 14 x 10
Rear Delt Row
10 x 12
15 x 12
20 x 12
Standing Press
Bar x 5, 5, 7
DB Side Delt Raise
7 x 12
10 x 12
12 x 12
DB Rear Delt
7 x 10
10 x 10
12 x 10
First standing OHP with a barbell in a long time. We’ll see how my neck does the next day or 2. Pretty decent workout overall.
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9-10 Legs/Triceps
I did this Tall Kneeling drill to get ready for legs. It was harder than I expected and became the workout.
Then I was just too tired to do tris.
Pressing multiple times a week is not great for me.
Saturday we went to the GF’s parents house on the farm for awhile. I looked at like 10+ years worth of photos of me standing next to my woman. Going by her hair color or what events were going on I had a pretty solid time-line to compare how I looked with what I was doing training wise.
The results were really obvious and consistent. Push/Pull/Legs is the best split for my mass and size. Like +10 pounds body-weight. With some shoulders/traps/tris sticking out. And going by the results from this summer it’s the best for feeling “Good.”
Full Body has consistently made me skinny, like -5. And has left me feeling not great for the past 6ish weeks, And even years ago, when I physically felt OK and made progress on lifts going full body, I lost weight training that way.
Upper/Lower is like the middle path that leaves me “in shape” and good at jumps and pulling sleds and shit, around 215ish with a pretty DYEL physique. Physically, I can keep up for 8 or so weeks until I start to feel a little worn out.
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Those are some pretty interesting observations.
It seems to suggest that the smaller percentage of your body involved in a single workout, the more mass gained/retained. I wonder if that’s why a lot of the old-old school full body routines pushed higher-calorie foods so much, because you wouldn’t naturally upregulate your appetite.
This is, however, the best time scale ever:
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Training split and appetite, thanks for the insight! It doesn’t sound crazy. I can remember using a full body split years ago, and having to force down a Snickers and a Mountain Dew pre-workout so I didn’t shrink out of my weight-class.
And just a couple years ago, when I was rollin’ hardest on Push/Pull/Legs I was so hungry had to get up in the nigh to eat or I felt like i had the flu.
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10 days, no workouts.
Hey Oh!
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9-20
Jump, arms behind back x 5
Squat down to parallel, Jump x 5
Jump, pull knees up x 5
Jump, get arms overhead x 5
Alt Lunge Jump x 5
twice around
Cinder Block Carry x 300 yards
I did the jumps standing in the yard with kiddo and carried the cinder blocks to use in the backyard, so not a planned workout. But I was sore the day after so I’m counting it.
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Mass Phase
I weigh about what I weighed coming out of high school. That means it’s Mass time. I’m going to use the P/P/L format for awhile. Hopefully for 16-20 weeks. Probably using a couple different styles or formats. I’ll keep an eye on the scale of course. But mostly I’m going to try to outgrow 1 particular T shirt. Once it was too small, now it’s not even snug.
To start I’m going to (mostly) follow Matt Wenning’s Hypertrophy Manual. It’s “Build the Lift” style, where each day has a Main Lift ramped to a top set. Then less important assistance stuff to hit the important individual pieces. Plus just a little extra work for the show muscles. Equipment is still limited so this should work out pretty well for now.
9-22 Push
Slight Incline DB Bench, 10s x 25
Side Delt Raise, 7s x 25
Band V Pushdown, Mini Band x 25
Twice Around
Floor Press
1 x 10
1.25 x 10
1.5 x 10
1.75 x 10
Standing 1 Arm Arnold Press, 3-3 tempo, 10/12/15 x 12
Rear Delt Row, 3-3 tempo, 10/12/15 x 15
Liftin’ Again.
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Excited too see this. Do you typically run training cycles that long?
No, I usually crash and burn long before then. But everything is gonna be different This time.
I’m just at home, so hopefully I won’t get over-excited and go too crazy like I would at the gym.
I’m cool with 3 workouts + arm day/bonus day. In the past I’ve always tried to cram more sessions into the week, but I’m not gonna do that this time.
I’ve got some creatine.
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9-24 Pull
Band GM, Micro x 25
Band Leg Curl, Micro x 25
Seated DB Shrug, 25s x 25
twice
Barbell Stiff Leg Dead ss Band Straight Arm Pulldown
.5 x 12 / Mini x 10
1 x 12 / Monster x 10
1.5 x 12 /Mini Monster x 10
1 x 12 / Monster x 10
Band Leg Curl, Monster x 15, 13, 13
Barbell Shrug, 1 x 25, 22, 23
Straight Arm Pulldown, Light x 10
3 times around
Good one.
Barbell is a piece of conduit jammed into a bigger piece of conduit for stiffness. Plates are cinder blocks (1) half cinder blocks (.5) or 10 pound DBs stuck into the cinder blocks (.25). No problems so far.
At some point I’ll need to make some decision about going back to the gym, another gym or getting some equipment for home. But not right now.
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This is great!
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