Supersets
BTN, cable row -7sets
CG OHP, curls 5 sets
Triceps ,rear delts 2 sets
Core
Working on a plan for “leg day”
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Straight bar GM.
55x2x6
80x2x6
110x2x6
130x2x6
150x2x6
195x2x6
Flat back, push the hips back as far as they go ,with a Flat back, knees soft.
Standing knee extensions against a band 5x10. Wore a front squat harness with just the bar.
Prone knee extensions 50
GMs felt good. No pain. Definitely didn’t push things.
Lots of options going forward.
Changing my thinking from squat day to - Glutes/ hamstrings/ quads.
I don’t want to mess with my gastrocnemius/soleus. They feel fine.
Will add some adductor/abductors work, either on another day, or when I find what works. Don’t want to add confusion if something hurts.
Let’s see.
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BP/pull-ups
CGBP/ curls
Triceps,rear delts, back extensions.
No plan , just lifting for now. Need to makes some changes and need a plan.
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I’m working on a new plan.
Usually I have training “maxes” that I base my working sets off of.
It’s been years since I trained by just maxing out on my big exercise of the day.
Any advice on a so called body building approach to training on how to pick weights?
Work to a top set ?
Sets across?
What just feels kinda of hard to do when working up?
Thank you in advance for thoughts
Opinion
For the biggest, important lifts that you plan to do for awhile work up to a rep or two more, or 5 pounds heavier than last time. Do more than the last workout, but save a little for the next workout. Even if you feel great, just take the small PR. Go steady. Go to like “technical failure,” or until technique breaks down. You don’t want to get into a tough grind in a GM or deadlift with your hip in an off position that may throw off your bracing.
For “medium” stuff like rows or dumbbell presses that you’ll do for awhile then rotate out, work up to a top set that feels heavy for that day. If you feel good, get after it. Technique and safety are less important on these so failure is cool.
Sets across are good for smaller stuff like curls or delt raises or low weight moves. Give yourself a few workouts to accumulate reps before you add weight.
Consistently have good workouts. If you feel like you might have a bad day, break the rules and just do what feels kinda hard.
Thank you.
I’ve been running 531 for about 5 years now.
I actually do my weeks 351 with some variation.
I’m trying to figure out how to program weights while things quiet down. I have a reasonable idea of a training max for GMs from my last workout.
Agree with your thoughts on form breakdown with the supplemental movements.
Im wondering what someone who is more focused on feeling the muscle work, picks their top set or work done for the main exercise. Maybe it’s just intuitive training, not thinking of a weight but a perception of how a set felt.
Thanks for the thoughts. I’m adding some isometric work on adductor and hip flexion this week.
Hopefully that will add some help.
DL
135x5
225x4
295x2
345x1
385x6x1
Fine
Circuit
BTN,cable rows
CG OHP,curls
Triceps,rear delts
Well I spoke to soon. My hip started in after DL.
Going to make some changes for the next 6 weeks or so until 2020.
45 degree BE
Seated knee extensions
“ monster walks”
——
DBBP, pull-ups, face pulls
Curls, triceps,rear delts
———
Planks
Going to try some old fashioned total body workouts. Squats, deadlift and arch BP will get a break.
I’ll try a gradual reintroduction next year. Probably start with my old “friend “ the dreaded trap bar. It’s supposed to be a combo squat/DL.
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Hip clicking again? Any aching? Feeling @ 12 hrs?
So far so good
Going to try and be patient
Thank you for asking
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Circuit 1
45degree BE 5x10, goin to add weight next time
Knee extensions 5x10
Monster walks with bands
Circuit 2
BTN ,cable rows
CG OHP, hammer curls
Rear delts, isometric adductor
Core
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Some nice work in here mate. I’ll be following along.
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Woah. Didn’t get bored? Or was changing templates enough to keep you from getting bored?
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I haven’t been bored.
I use mostly the same variation of templates,
3s with a TM 3 or single
5s
5,3, top set of 5s or multiple 1s
Some 5 progressions.
I wave the weights up and down, add variety with changing the supplemental lifts and assistance.
Some full body training.
I like the same exercises. Squats, bench, deadlift. I mix the overhead press up every 6-12 months. Straight bar, log bar, fat bar behind the neck.
Right now I’m working on recovering from some hip issues, so squats and dead are on a hold.
Mixing the intensity by varying the TMs gives lots of room to feel different.
Rotating the supplemental lifts keeps it feeling fresh to me. So for example, I might use FSL for bench, for a few cycles, then DBBP, then incline BP or mix it up. Week 1 DB, week 2 floor press, week 3 lock outs.
Same with assistance. If summer is coming maybe curls every session, or if I’m struggling with squats feeling heavy some extra rear delt or walkouts for a few weeks.
There are lots of options, and the big exercises are winners for keeping it simple to maintain strength and hopefully health as I age.
I like simple training.
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I think this may be an age thing. I’m not quite as mature as you but I’m no pup either. My training has been basically the same basic movements for the last 3+ years with only the load and volume changing. I like it they way. It’s simple and all I have to do is put in the work.
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Exactly.
Life is complicated enough. Training should be simple.
It’s lifting weights, not astrophysics.
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Leg press 5x15, 45 Back extension 5x10 last 2 sets with weights.
Cable rows 5x10, monster walks
Floor press 5x8, EZ curls 5x8
Tried to move briskly.
Hip didn’t flair up. Going to slowly progress to more challenging movements.
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So your into Brooks Kubik?
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I like some of his ideas for training. Multiple sets of lower reps for reps in particular. Don’t waste more energy than needed on warm up sets. Have a balanced program using the “ big exercises “, squats, dead’s, presses, rows ,etc… Using abbreviated training programs.
He trains at home, garage warrior, cellar dweller. SoI can relate.
I enjoy his historical perspective on training, York Barbell. Some of his fiction is fun to read.
. Grey hair black iron is my favorite book he wrote. Some of the diet and lifestyle writing doesn’t fully resonate with me.
He was a really good bench presser in his day, and promotes drug free training ( another topic).
Your thoughts ?
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Seated KE/KF 2x20
45degree BE 5x10 all with weights
Leg press 5x10
—-
Monster walks 5x20
Cable rows 5x10
——-
High handle trap bar minimal weight 2x10
Band pull through 1x10
Upright rows (cable) 3x15
Core
I’ll see how I feel tomorrow, I would like to start back slowly with some real exercises.
Hopefully trap bar then front squats and rack pulls…let’s see. Even if I can get back to a bar on my back , I’ll plan to stay above parallel.
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