Single Arm Barbell Rows (using 25s)
50 x 8 LR
100 x 8 LR
115 x 8 LR
125 x 8 LR (PR)
100 x 8, 8 LR
Hammer Strength High Row (dead-stop reps)
2 pps x 8
3 pps x 8
4 pps x 8, 8
Dropsets:
4 pps x 8 to 3 pps x 8 to 2 pps x 8 to 1 pps x 30
Stretchers
120 x 12
135 x 12, 12
Partial Pulldown (on different machine)
2 x 10
Chest Supported Rows (elbows out, long stretch)
3 x 10
Deadlifts
135 -500 x 2
615 x 1 (smooth)
405 x 10
Hammer Strength Shrugs (3 seconds hold at top)
2 pps x 12, 12, 12
Wow, this was one of the best back days in a while. 17 total worksets before I hit the 615 x 1 deadlift which felt amazing. I have videos of the single arm rows, partial pulldowns, and the deadlift. Bodyweight today was 215.
JM: Thanks! I know I had more in the tank, next week or the week after I might move deads to earlier in my routine and see if I can pull out 650 + : ).
[quote]pbclax1 wrote:
How is your training set up lately brotha? What are the principles you are adhering to?[/quote]
Here is a layout of the week:
Monday: Arms
Tuesday: Legs
Wednesday: Cardio or off
Thursday: Chest/Shoulders/Biceps (1 exercise)
Friday: Back
Saturday/Sunday: Cardio on one of those days
I am training right now with a combination of John Meadow’s principles, including many of his exercise techniques and styles as well as including a bit of my own variations on exercises. Right now, my volume is very high and intensity as well.
I train calves every day I train, so 4 times/week with much of the work involving very short rest periods (15-30 seconds) and high volume. I am training biceps twice/week, but triceps only once. I am beginning to include heavy squats and deadlifts back into my routine and have made serious strides in both exercises despite my weight loss. I attribute these gains in strength to my emphasis on JMs techniques.
[quote]pbclax1 wrote:
How is your training set up lately brotha? What are the principles you are adhering to?[/quote]
Here is a layout of the week:
Monday: Arms
Tuesday: Legs
Wednesday: Cardio or off
Thursday: Chest/Shoulders/Biceps (1 exercise)
Friday: Back
Saturday/Sunday: Cardio on one of those days
I am training right now with a combination of John Meadow’s principles, including many of his exercise techniques and styles as well as including a bit of my own variations on exercises. Right now, my volume is very high and intensity as well.
I train calves every day I train, so 4 times/week with much of the work involving very short rest periods (15-30 seconds) and high volume. I am training biceps twice/week, but triceps only once. I am beginning to include heavy squats and deadlifts back into my routine and have made serious strides in both exercises despite my weight loss. I attribute these gains in strength to my emphasis on JMs techniques.
If there’s anything I left out, just ask!
[/quote]
Nice man! Just curious with how you change up stuff and incorporate different principles. Thats the only reason I asked. Keep up the strong work bro.
[quote]pbclax1 wrote:
How is your training set up lately brotha? What are the principles you are adhering to?[/quote]
Here is a layout of the week:
Monday: Arms
Tuesday: Legs
Wednesday: Cardio or off
Thursday: Chest/Shoulders/Biceps (1 exercise)
Friday: Back
Saturday/Sunday: Cardio on one of those days
I am training right now with a combination of John Meadow’s principles, including many of his exercise techniques and styles as well as including a bit of my own variations on exercises. Right now, my volume is very high and intensity as well.
I train calves every day I train, so 4 times/week with much of the work involving very short rest periods (15-30 seconds) and high volume. I am training biceps twice/week, but triceps only once. I am beginning to include heavy squats and deadlifts back into my routine and have made serious strides in both exercises despite my weight loss. I attribute these gains in strength to my emphasis on JMs techniques.
If there’s anything I left out, just ask!
[/quote]
Nice man! Just curious with how you change up stuff and incorporate different principles. Thats the only reason I asked. Keep up the strong work bro.[/quote]
Thanks, will do!
One thing I would like to note is that training each muscle group (except calves/biceps) once/week has been a change for me, and one that I was initially reluctant to do because I thought I wouldn’t make progress. However, I have learned that high volume really does work, for me at least, and I think anyone who is truly contemplating it should give it a serious try.
Machine Preachers
50 x 8, 70 x 8, 90 x 8, 110 x 8
Drop
150 x 6 (all 5-8 seconds negatives only) to 90 x 6 to 30 x 10 (5 seconds negatives, half way)
Close Grip Bench Press with 2 second pause on chest and 3/4 lockout
135 x 10, 185 x 10, 225 x 8, 6, 6, 185 x 8 (video)
Cross Body Hammers (Meadows style)
30 x 10 LR
40 x 10, 10, 10 LR
Seated Rope Overhead Extension
5 x 15, 6 x 15, 8 x 15, 6 x 15
Cable Bar Curls (4 second negative)/Single-Arm Rope Pushdowns
6 x 10/2 x 20 LR
8 x 10/3 x 20 LR
10 x 10/4 x 20 LR
Awesome overall arm day. I am going to start incorporating heavier dumbbell curls back into my routine more often, as I feel that handling heavier weights on that exercise specifically will contribute to growth. I really am liking the close grip bench with the pause + 3/4 lockout, always get a real burn from them and they definitely contribute to increased strength on that movement as well.
A new exercise I tried today was the seated overhead rope extensions which felt amazing. I would go a little light on them next time, but I really like them.
[quote]hlss09 wrote:
ARe you still only eating 3 meals a day w/ pulses? If so, what are those 3 meals? PS who is your favorite philosopher? [/quote]
I am no longer eating 3 meals a day, nor am I pulsing anymore. I am eating between 4-5 meals/day, most being relatively large.
Tough question, I’m a big fan of Kant, Nussbaum, Schweitzer (isn’t necessarily a philosopher, but his writings are very much rooted in it)…I’ll post more as I think of them.
