Here’s mine:
-random shit
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Sure no european powerlifting stuff like Sheiko or Norwegian high frequency (I did a bit of Bulgarian though but I was bored then) but an american powerlifting program is close to that (and I did 3)
- 10 weeks
- 6 weeks
- ?
It’d be interesting to see you do a year of 531 or something like that. Or tag along @PinkyLifting with Sheiko Gold.
Conjugate twice.
Yeah probably ahah. After all my dead is still the same than 5 years ago, just now that I have a flat back ahah. It’s just that I find it hard to believe that doing more frequency and a bit less assistance will magically increase my lifts to incredible heights, especially since I’m not planning on eating more
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How’s your RPE?
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Imagine learning to play the guitar, do you think playing an hour every other day is superior to playing three hours one day?
I know nothing, but I imagine frequency does really matter.
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Well i guess I should rephrase and think twice ahah. I precisely did that actually. I hit my best squat this year by doing the oly program. More frequency, less volume for upper body and fluff etc.
RPE is usually too much. I have been guilty of going over technical failure or perfect form waaaay too often on the big lifts.
I used to play the guitar. I know you are perfectly right.
But do I really want it? I’m not planing on competing. Nobody will ever care about my strength, appart perhaps some guy at the gym that wants to outlift me to feel better about himself.
So I feel it hard to drop physique work to hasten my strength progress. And that’s considering it would! Many guys think that having bigger muscles is helpful for lifting more weight
Do you think this might hold back your strength?
You’re thinking about potential clientel? Isn’t it so that most people don’t really want to look like bodybuilders and would much rather prefer to look like… well, you? I mean, you already have a physique people aspire to have so then you might as well retain that physique and get stronger?
Personally, if I ad-hoc a session I find (especially on leg day) it becomes too performance oriented.
I have this bookmarked for a later date,
which I think is more or less the same as
But I don’t want to try out a 3-on-1-off schema at the moment as it’d be hard to meet up with my friends for climbing.
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What I meant to say was, I want to at some point keep one lift strength-skill and then do hypertrophy work much like how these sessions I posted are laid out.
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Not in general, for I’ve been progressing over time, but on the big three yeah. For instance my military press has constantly increased, as well as my DB bench, but my regular bench barely.
Yes this is a big incentive to clean up my diet and everything. Indeed the majority of people would prefer to look like an athlete, like a linebacker or something and I agree. I’m still planing on getting a bit bigger (arms and calves I’d say) and yeah focus on more strength.
But like I said, I did not train really bodybuilding style before, and it’s exciting to do so now because I can see very rapid progress, which is not much the case when you’ve been training for a long time.
Yes I agree with him. I have no problem cutting volume when doing strength work + fat loss. Oh I barely remembered another program that I did, which is my fucking landpage on t-nation: “program for strength and athleticism”, a CT template that I followed, which has very little volume. Had good results.
But when he was directly my coach, and I dieted down (for a shoot etc) he had me doing a shit town of volume. And lots of work to failure. Granted, the goal was MUSCLE. But yeah, really tough shit, and I lost lots of fats and gained more muscle than I had in years. He said that I am among the kind of guys that can tolerate the most volume
this is why I like doing hypertrophy work, I don’t have this pressure upon myself to put big weights on the bar, at the detriment of form or something
Here’s today deadlift at 200. Baaaaad. 180 before that already felt heavy. Last week 200 was way faster and easier (and probably cleaner). The bar went away from me on a side (right leg I think). Back a bit rounded so that’s a big No-No. Normally I wouldn’t have tried it after the 180 that felt hard but I’m not going to regular dead in a very long time so here you go. probably the maxes on squats, and snatch and clean yesterday didn’t help ahah
This was a big grind @simo74 you can laugh back ahahah
Afterwards some BB work, nothing crazy, it was very humid and hot today. Horrible to train. Took a shoulder pic then to try and redeem myself
With a shirt and a pump, not bad! I believe I’ll have a great v-taper when leaner
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Deff a little slower than last week but it really wasn’t that bad. Back rounded a tiny bit but it’s never going to stay board straight. I’d still be happy with that rep. Good to see you have to work for it though 
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Good on you for making that lift but the shaking of the head at the end before you put the weight down seems like a good way to put yourself out of comission for a while if you are unlucky? I don’t know, just guy-guessing again as I’m wanton to do.
Not the worst I’ve ever seen lol. Probably fatigued is all
Chest day - 21/09
A. Slight Incline DB press 2 x 8 with 36, 40, 1 x 9 with 40 kgs
B. Machine chest press 1 x 8 with 85 kgs, 1 x 6 + 8 + 8 with 9, 65, 45 kgs
C. Squeeze press 3 x 10 with 22 kgs DBs
D. Pronated incline flyes 2 x 12 + 15 secs stretch hold with 14 kgs DBs
E. Weighted sit-ups with 20 kgs
F. Serratus crunches 2secs hold, slow eccentric 3 x 10 with 12 kgs DBs
I’m doing an easy week, just another week of bro split, but his time without arms work (as well as next week) for I want my left elbow to fully recover.
Ugh this kind of session is easy compared to what I was doing (or, what i’ll be starting next week shivers)
Even though more sets are RPE 9-10. And it is so easy to warm-up. Anyway, it felt nice. Didn’t wanted to do something hard anyway, I need to recover from this weekend (la Der des der). I sleep 11 hours this night lol
Really felt my chest a LOT during the squeeze press. Nice, good session
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Back day - 22/09
A. Meadows row 1 x 10 with 40kgs + bar, 1 x 8 with 45 + bar
B. Machine row 1 x 10 with 95 kgs
C. Smith-machine row 1 x 6 + 6 + 8 with 120 + 100 + 80 kgs
D. Banded pull-ups 15, 12, 12 reps
E. Banded pull-over 2 x 10 with 24 kgs, 1 x 10 with 28 kgs
F1. Banded good mornings 3 x 20
F2. V-ups 3 x max
Nice easy session. Back is my specialty anyway.
The machine rows were too light so I only did one set. I was holding the contraction at each rep, but I could have done at least 15 no problemo so yeah… Then I saw the smith machine, 120 kgs loaded, unattented… Yummy. but 120 was a bit too heavy, especially without a feeder set, I couldn’t stay as bent over as I wanted to on the 2 heavier parts of the dropset.
Very light band for the pull-ups, it probably wasn’t enough.
Lots of experimenting with the pull-over. This time I actually had someone to bring me the dumbbell, so I did not fear tear my lats when trying to get it off the ground ahahah
Increasing the band tension by getting farther away at each set. I really love this exercise.
Still hate v-ups though
Not much to say, I was in a rush, plus I was explaining stuff to my mom and sister. They finally are coming to the gym. My mom had already started at home, and cleaned up her diet and lost 15 kgs. Sister really let herself go, especially now with her new boyfriend. She’s just been diagnosed a heart murmur. Perhaps unrelated to her very sedentary lifestyle, but in any case, I have to make her move more
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Guys I’m ina crisis, HELP! They are closing the gyms on monday here. And I don’t have weight at home anymore. Just a 10 kgs ball. I’m so mad. No rest day from work, 55+ hours per week, and I don’t even get my stress reliever???
Guys what did you do during lockdown? @dagill2 @Voxel @Frank_C @ChongLordUno @samul I don’t have money anymore but I think I’ll buy CT’s bodyweight program for real if I don’t find something
I’m gonna be no use, I used my home gym.
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Right that’s true, you’ve only joined one recently
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That’s fucked up man. I hope they don’t close the gyms over here again. Another lockdown will send me over the edge 
I never trained during lockdown mate. Went for the odd run and the odd KB work however couldn’t motivate myself to train. Didn’t help having a new born around and a demanding missus 
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Well that’s not a bad thing, you did spent family time ahah
I realized there a spot where guys go do some callisthenics. It’ll be crowded, but I’ll probably go and try to finally do muscle-ups
Ugh and I just realized… How will I do my internship and validate my degree with gyms closed… 