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Training Training Logs
1905

Hey Cyber
I read the article when it was released and just reread it.
If he is right, this means that the simple linear progression probably isn’t right.
I think you could use a double linear progression going from 5 sets of 6 to 5 sets of 8.
first workout should look something like 7,7,7,6,6 with a given weight, the first 2 or 3 sets there is a rep left for the last two sets you hit failure.
next WO could be 8,7,7,7,6 and so on until you reach 5 sets of 8.
resting 90 seconds between sets. Now you reduce the rest to 60 seconds and start over, now it would maybe be 8, 7, 6, 6, 5 work up to 5 sets of 8, increase weight start over with 90 second rest.

This will take forever but you’ll train close to failure, with a lot of volume, it’s a simple proven progression model.

If you train 3 days a week

something like:

A: squat, bench, RDL, Row

B: DL, bench (maybe incline or OHP), Front squat, pull up/pull down

C: Squat, bench, RDL, Row

If you have the time.

That’s a LOT of work and a lot of time.

You could look at CT simple guaranteed strength and size found on his website Thib army, google the program name and it comes as one of the first results.

2 Likes
1906

Thank you. I’ll try to implement it tonight. See how it looks in real life. Looks weird written on paper, so we will see.

1907

It’s actually not that weird.
It’s kind of 5x5 with more reps instead of reaching 5 reps on each set before adding weight it’s 5 x 8 so reaching 8 before adding weight.
In my case reach 5 x 8 then decrease rest time and reach 5 x 8 again.
It’ll take forever with the same weight.

You could take a look at some of Brian Alsruhes programming… he is giant setting everything heck of a lot of work in no time.
I did his Darkhorse program left me lying on the floor in a pool of sweat.

2 Likes
1908

LOG # 407

DB stuff using higher reps. Decided to keep the new rep scheme we discussed to DB stuff, just to get a decent structure down, and then add it into my main stuff at the gym.

Rows
Goblet squat
Strict press
SLDL

I did two rounds of this. Really good garage workout. Kept the movements to a few specific ones since I figured it would take a bit longer with higher volume.

5 sets first round, 6, 6, 7, 7, 8.

5 sets second round 6 , 6, 7, 7, 7.

Hopefully I’ve got this layout correct like how we discussed.

1909

LOG # 408

Bench variation:

Incline:

100 x 5
100 x 5
125 x 5
125x 5
135 x 3

Working set:
150 6 x 2

Secondary:

Heavy rows SS w/ Dips

225 for rows, body weight dips.

Assist:
Body weight pushups
Triceps

Just a few finishing sets.

1910

I’m not certain you did it like I suggested I meant do it like this

Row: XX lbs: try to reach 5 sets of 8: 8, 7, 6, 6, 6
Then
Goblet squat XX lbs: same here: 8, 8, 7, 6, 5
then
Stick press XX lbs: 6, 6, 6, 5, 3 (too much weight)
then
SLDL XX lbs: 8, 8, 8, 8, 8 (to little)

Next time the workout comes along (next week or later in the week) then
Row could be: 8, 8, 8, 7, 7
So trying to reach 8 reps on every set, when you reach 5 sets of 8 reps lower the rest time for the next workout.

I’m terrible at explaining stuff, but it’s not rocket science build up to 5 sets of 8 on each exercise then reduce rest time and build up again to 5 sets of 8. Then increase weight.

1 Like
1911

yeah that’s how I did it. I just put “5 sets first round” because I went through these handfuls of movements twice, while still doing 5 sets of 8, 7, etc, etc. I just wrote it weird because I didn’t feel like typing all of that out. All the reps I wrote is what I could accomplish this time. So as suggested, I will work on rest time next session.

1 Like
1912

Keep the rest time until you reach 5 sets of 8, then work on reducing rest time.

2 Likes
1913

LOG # 409

Rowing

2,000m

1914

LOG # 410

Squat

CTT warmup:
135 x 5, 5, 3

Working set:
300 6x2

Assist:

Leg press:
135lbs 3 mins

hanging leg raises:
3x10

Got all of this done in 35 mins. Slowly working on getting more work done with less time.

1 Like
1915

LOG # 411

3 mile walk

Later during the day: recumbent bike 15 mins

1916

LOG # 412

Bench variation

Working set:
DB floor press:
60lb dumbbells, 5x8

Secondary:
Incline Db bench press:
Using 35lbs 2x10

Assist:

DB rows: AMRAP using 20s

DB one arm push press: 5x5 each arm

Recumbent bike: 20 mins

2 Likes
1917

What’s good girl? No new dubsteps up in here? Do you ever find 5x5 workouts to be a bit too much volume for lifting heavy? I’ve dropped it down to 3 sets when I do reps of 5 now, easier on the joints, unfortunately I’m not getting any younger, I keep trying to get younger tho, lol.

1918

Here’s a new one:

1919

As a matter of fact, I do. Espeacially when I’m tipping towards 80%+. Usually I won’t use a 5x5. I’ll stick with my 6x2, 7x3, 10x2 type of rep scheme, if I’m going heavy. Sometimes I’ll use 5x5 as some sort of dynamic effort, but if I do I like to keep it sub 70%.

1920

Looks reasonable to me, I mean I could do the 5x5 lifting with close to max effort alright but that’s usually when I start getting a few injuries here and there, I’ve hurt my back a couple times pretty good from a combination of lifting too heavy and too much volume, those are always the two factors that result in injury.

Anyways, this is one of my fav dubstep tunes

Keep em coming, I like discovering new music :+1:

1 Like
1921

Alright. Super busy week. Finally can get around to logging all of stuff.

1922

LOG # 413

Deadlift:

Main set:

135 x 5

225 x 5

275 x 3

300 x 3

330 x 1

Secondary:

Rack pull:

225 5x8

315 5x8

405 5x5

Assist:

Hanging leg raises: AMRAP

2 Likes
1923

LOG # 414

Bench:

135 5x5

Main set:

165 5x2

Assist:

Incline bench:

Just the bar x20 (CTT)

100 1x10

Secondary:

Triceps: AMRAP

Rows: AMRAP

Both rather light, maybe 50-60lbs.

1 Like
1924

LOG # 415

Rowing

2,000m

Best time: 12 mins.

Trying to get sub 10 mins.

1 Like