9/29/18 150.4
Ohp 3xMRS 12,10,8 60 lbs
Pull up BW 4,3,2 added red band to complete 3x5 for each set.
Machine behind the neck press 4xMRS 15,15,10, 10. 10 lbs each side.
SS t bar row 4x10 45 lbs
Lat pull down 4x 15,10,10,8 85 lbs
Cfp as triceps 1x15 60 lbs, 1x15 70 lbs (triceps 1x10 on second set)
Curls and hex Press 4x10 12.5 lbs
9/30 150.4
Deadlifts 3xMRS 190 8,8,5 hit 245x3 before the last set.
Front squats 3xMRS 90 lbs. 10 reps each set.
Pull ups 3x5, 2x3 yea buddy!! As soon as I hit 5x5 will start adding weight.
Rdl 4x15 100
Hip Thrust 4x15 95
Leg press 4x15 90
Lat pull down 4x20,15,15,10 85lbs
Congrats! Your pullups are improving very well.
Well, it’s sounds cool, but added weight is pretty bad for the tendons and ligaments especially if you try it at every workout. I would try to improve the form to perfection (it’s harder than sloppy pull ups) or to slow down the eccentric phase of the movement - if you feel it too easy, try 3-1-3-0 tempo for rep or even slower
@queen_cobra I won’t do a pull up in less it’s good form other wise it’s cheating. I also already slow down the last rep.
Kinda offended you might think I would even consider doing “sloppy” pull ups.
Weight will only be added once a week and will be treated just like a strength movement. Other days will remain body weight with the goal of increasing reps.
Curls help with strengthening tendons and ligaments just like using my knees often in incline speed walking helped correct my knee problems.
Oh, no offence, please I just presume that when a person is tired or hurry to progress sometimes cheats with form and so on. Once a week is quite enough, I think, I supposed that you will do pull ups more often or in every workout. My mistake.
Understood. I generally take progress pretty slowly. Just July 18th - over 2 months ago I did 3,3,2,2,1. It’s taken over 2 months to add 2 reps to the 1st to sets of the day 3 to the third and 3 reps as my new low base. That’s not fast progress at all. I let my body tell me when I can do more. I should be alright. weighted pull ups are great for back and bicep hypertrophy. More power on them means higher reps later.
This is very good progress indeed. I started pull ups after 3 years of intense everyday training, I was too weak and soft :(. It took me couple years to get to 8-10 reps . So I admire you, it’s a great progress. don’t hurry, you will train 30-40 years from now, it’s not a sprint it’s a marathon, they say 
10/2 146.6
Bench 100 3xmrs 7,5,5 (woot increase in reps. Can add weight next time!)
SS DB row 45 3x15
Pull ups 5,5,4,3,3
Machine incline press 4xmrs 15,15,10,10 25 lbs each side.
Seated cable row 4xmrs 100 4x10
Cable face pulls ss tricep press downs 4x15 60
Machine Chest flies 4x15,15,10,10 60 lbs
10/3 148.2
Squats 3x MRS 125lbs hit 10, 6, 5
Sumo deadlifts 3xMRS 150 lbs 15,13,12
Split squat 3x15
Leg curls 3x15 75 lbs
Leg extentions count downs from 10. 30 lbs
Nice and simple. Hit my rep goals on squats and deadlifts. Will be increasing weight next time as well. VDIP is interesting.
Hi, Lady, me again. :). I’ve been reading about VDIP. I’m interested what is the volume range you pick up and what is the intensity? As I know you do submaximal training. Is it different now? Can you do one more reps in a set?
I try to figure it out , sorry to bother you :).
p.p. We have same bodyweight at this time, it’s interesting to me to compare the basic exercises. How tall are you?
@queen_cobra. I am 5’4
Vdip is still submaximal but not quite as submaximal as say 531 is.
1st you set your Training max or goal weight. This should be a weight you can do for 2 solid reps. I used 90% of my 1 rep max to determine this.
Then you set your T1 weight. You start the program using 85% of your TM for your T1 and 65% for your T2.
T1 exercise is you main compound lift- generally squat, bench, deadlift, or ohp.
Your T2 is usually a variation of the main lift though you are allowed to use an opposite lift as well. Like bench and incline bench or like bench and squat.
You perform 3 max rep sets for your T1 and T2 lifts. As man reps as you can safely do with out form deteriorating.
For your T1 If you get more than 10 reps in those 3 sets you increase your weight by 5 lbs next time. If you get more than 15 you increase your weight by 10 lbs next time.
For your T2 if you get more than 20 reps total increase 5 lbs and more than 30 increase 10 lbs.
I adjusted it to slower progression. I only go up 5 lbs if I hit 15 reps on T1 and 30 on T2. I don’t do any 10 on jumps.
For example let’s say we OHP 100 lbs for a 1 rep max.
Our TM would be 90 lbs.
As a T1 the goal is to get 15 reps in 3 sets (using reasonable rest periods 2-5 mins Max) at 76.5 lbs ( I would round down to 75 lbs) if we succeed at hitting 15 reps in 3 sets (which we should) then next time we add 5 lbs.
It can add up pretty quickly. So far it’s working very well for me. I am matching my reps at a slightly higher weight or beating my reps So i can add weight next time.
I am using 1 T1, 2 T2’s and 4 T3’s most days so it lines up like a pyramid per the gzcl method.
T3’s are just easy pump work. Body building style. 4 max reps sets done with very little rest. Goal of 45-50 reps in those 4 sets before increasing weight
Very detailed and helpfull , thanks <3
Happy to help.
10/4 150.4
Ohp 65 lbs 3xmrs 10,8,6
Pull ups 5,4,3
BTN machine press 10 lbs each side 4xmrs 20,15,15,15.
SS t bar rows 25 lbs 4xmrs 20,15,15,10
Hex Press 3x10 25 lbs
SS DB rows 4x15 25 lbs
DB incline curls 3x15 12.5
SS lat raises friend side and rev 5 each. 10 lbs each.
10/5 weight… Unknown
Drank too much last night. Rough day.
Squats 135 lbs 10,8,5 uhg!
Deadlifts 155 lbs 14,12,10 also rough.
Pull ups 5,4,3,2
Nothing but strength today
Edit: I should note that I have never done more than 5 reps at 135. Was not expecting to do so well today with those and was not mentally prepared for it. Thankfully my best friend was there cheering me on. Currently I have not done any weight above 135 for reps. I have done a couple singles at 145,155, 165 and 170. So 140 for reps will be new Territory.
10/7 150
Ohp 70 lbs 7,5,5
Bench press 75 lbs 3x10
Seated cable row 85 lbs 4x15
10/9 150.4
Deadlifts 195lbs 10,8,5
Ohp 50 lbs 3x10
Pull ups 4,3,3,2
General conditioning circuit
3 rounds 10 reps each
KB swings
Push ups
Split squats
Inverted rows
Abs ( bicycles/Russian twists/mountain climbers)
10/10
Squats 140 3x5
Bench 75 3x10
DB row 45 5x10
Same circuit as above.
Accidentally forgot… I was supposed to do heavy bench and volume squats…
10/12 147.6
Ohp 6 reps 65 lbs
6x3 at 65 follow up
SS pull ups 6,3,3,3,3,2,1
Hip Thrust 135 lbs 10 reps
Follow up 6x5 with 2 second pauses
Inverted rows 3x10
Curls 12.5 lbs 3x10
BTN press 10 lbs (each side) 50 reps 4 sets
Lat pull down 3x10 85 lbs
Hip Thrust