That sounds like good plan OG. If I could transfer my weekend eating habits over to you, we’d probably balance out pretty quick 
LOL Cav, I was a bartender for 5 years, I wasn’t really into drinking at that point in my life. So, people used to look at me all cockeyed when I said I didn’t drink.
[quote]Wiex wrote:
That sounds like good plan OG. If I could transfer my weekend eating habits over to you, we’d probably balance out pretty quick
LOL Cav, I was a bartender for 5 years, I wasn’t really into drinking at that point in my life. So, people used to look at me all cockeyed when I said I didn’t drink. [/quote]
On the upside, the boss knew you wouldn’t drink the stock . . .
Not to beat a dead horse but your close grip work is ridiculous, especially at your bodyweight, I would need to close grip 475 for reps for an equivalent ratio, shit, you’re awesome, well done.
[quote]BrianHanson wrote:
Not to beat a dead horse but your close grip work is ridiculous, especially at your bodyweight, I would need to close grip 475 for reps for an equivalent ratio, shit, you’re awesome, well done.[/quote]
Brian, thanks a bunch…im one of those odd ducks whose close grip is similar to my regular bench numbers I think its because my regular grip is also narrow.
tmill 10 min .5miles
stationary bike 15min 4.39miles
cable side laterals 3x20x15, 2x20x10
face pulls w/ext rotation 5x20x45
neutral grip deadhang chins 8
rise time 4:04
rise 3:59
tmill, foam, stretchy
MP barxbunch, 65x5, 85x4, 105x3, 120x2, 140x1, 150x1, 160x1, 125x12 rest 60 sec 125x6
DB rows 3x15x60
seated DB press 2x15x35s, 1x12x35s
hammer curl 2x15x20s
pull ups deadhang hands together 3,3,3,4
For some reason I was gassed after MPs and just dragged my scrawny butt through the rest of the session.
Peace
Strong work, OG, a nice single followed by a big backoff set is a great way to go.
Nice work, OG.
Question on the 50% set. Are you trying to hit half the reps, exactly? Or are you supposed to rep out that set and get, at least, half the reps?
Good workout OG!
I have questions. I know different people do this differently, and I have read lots on it lately, but I want to pick your brain on your way of doing back off sets.
How do you figure out what weight to lift on the back off set? I would have to back way further off of a what I would do for a meaningful single to pump out 12. Are you just way tougher than me or is your 1 RM a lot higher than 160? Do you go for the “pump” in the back off set or is it about drilling form?
[quote]LittleStrick wrote:
Nice work, OG.
Question on the 50% set. Are you trying to hit half the reps, exactly? Or are you supposed to rep out that set and get, at least, half the reps?[/quote]
Strick the idea is get half or more… the hard part, at least for me, is you rep out the previous set and only have 60 seconds to recover…
[quote]OldGoat wrote:
[quote]LittleStrick wrote:
Nice work, OG.
Question on the 50% set. Are you trying to hit half the reps, exactly? Or are you supposed to rep out that set and get, at least, half the reps?[/quote]
Strick the idea is get half or more… the hard part, at least for me, is you rep out the previous set and only have 60 seconds to recover…[/quote]
Gotcha…
Thanks for the clarification. I spend far too much time confused.
[quote]corrmhona wrote:
Good workout OG!
I have questions. I know different people do this differently, and I have read lots on it lately, but I want to pick your brain on your way of doing back off sets.
How do you figure out what weight to lift on the back off set? I would have to back way further off of a what I would do for a meaningful single to pump out 12. Are you just way tougher than me or is your 1 RM a lot higher than 160? Do you go for the “pump” in the back off set or is it about drilling form?[/quote]
First, welcome back Corrmhona! Oh I am definitely way tougher than you… all 170lbs of me ( hahaha) kidding of course. I’m running a program written by Paul Carter so the back off set is a % of everyday max. on upperbody stuff its 77% of everyday max and 73% on lower…I round things up or down based on how I feel. The 160 ( which according to the program I should have stopped after the 140 single) is 20lbs off my max…but I purposely chose low numbers as I haven’t MP’d much at all during this year…so it appears I under shot by about 10lbs. The progression up to the back off rep set is also based on everyday max. This is a mass building phase so the reps are to build some size. Did that make any sense? I am feeling rather stupid today.
[quote]jjackkrash wrote:
Strong work, OG, a nice single followed by a big backoff set is a great way to go. [/quote]
Thanks Jack, the 1st back off is ok it’s that 2nd set 60 seconds later that is a lung buster!
[quote]OldGoat wrote:
[quote]jjackkrash wrote:
Strong work, OG, a nice single followed by a big backoff set is a great way to go. [/quote]
Thanks Jack, the 1st back off is ok it’s that 2nd set 60 seconds later that is a lung buster! [/quote]
I like it. I may add something like this in.
tmill 8 min
BBcurls 5x15x55 45seconds rest between sets
Oh EXt 5x15x45 45 sec rest between sets
pec dec 20x90
tomorrow is weigh in day to see if week 1 produced any poundage!
Peace
[quote]OldGoat wrote:
tomorrow is weigh in day to see if week 1 produced any poundage!
[/quote]
Lol…I so wish I was in your shoes on this one. I can put on some weight! Even good weight. Unfortunately, I need to go way in the other direction.
Looking forward to seeing the results of your labor.
How much weight do you want to gain?
[quote]gorillavanilla wrote:
How much weight do you want to gain? [/quote]
10lbs, GV this AM my BW 170.8 up 1.3 for the week. I’m weighing myself every Sat AM at 5:45 to see what happens…
1.3 pounds is a solid gain for a one week. Are you drinking milk? When I want to really gain I drink up to a gallon of milk a day and that really packs on the weight and protein.
[quote]gorillavanilla wrote:
1.3 pounds is a solid gain for a one week. Are you drinking milk? When I want to really gain I drink up to a gallon of milk a day and that really packs on the weight and protein. [/quote]
GV yeah I usually have a glass or two…any more than that and my system says not so fast mister.