Tuesday, February 3, 2009
Weighted Pullups with 25 lb. weight
5 3 3 3 3 3 4 2 (25 total reps)
DB Bent Over Row (22 Total Reps)
80 lbs.- 6 6 6
95 lbs- 4 2
Barbell Bicep Curls (25 Total Reps)
95 lbs- 2.5 2.5 2.5 1.5
80 lbs- 4 3 3 4 2
Total Training Time: 45 minutes
Today I only took 1 minute rest between each set and between each exercise. I have never done this before so I am interested in seeing how sore I am for the next couple days and also if I feel stronger in any way.
I was supposed to run today but it was 11 degrees outside so fuck that.
So whats up with the short sets?
Are you just trying to accomplish a total number of reps, or are you just going to failure each time?
Explain this to me.
Whats up with the low weight on DB rows?
Whats up with the partial reps on the curls?
I understand the cold weather explaining why you didn’t run but it’s a slippery slope man.
Not ever workout is going to be good and the conditions won’t always be ideal but isn’t that what training is all about.
When we train we are all ready taking the road less traveled and bucking the trend of only doing what is easy. We look the world straight in the eyes and with our middle finger held up we clearly enunciate those two works “Fuck You!”. So I say run when its cold, lift when your sick, and train with your heart and determination because that will keep you warm.
Look the world in the eyes and say what you need to say and stay the course man.
yes, I am trying to accomplish a total of 25 reps. Since I just started this I haven’t got all the weights quite right, but the eventual goal would be to get each weight with 5 sets of 5 with only a minute rest between each one, then move up in weight.
Is that low? 95 lbs. in Each hand? I guess it is low, but it seemed heavy after weighted pullups.
The curls. At this point my biceps were on fire so I started counting the partial reps for the curls, because if I didn’t, then I sure as hell would have not been able to finish. My biceps have never curled before about a month ago so I’m workin’ out the kinks.
I had shorts on. That was it. The cold was hurting my legs. I should have went back inside and ran but I didn’t feel like it. I will run inside most likely from now on if I can. I don’t want to risk not fulfilling my potential because I’m cold. I would much rather do it because I have a broken leg or something truly limiting like that.
Wednesday, February 4, 2009
Incline DB Bench Press (25 total reps)
85x5 85x5 85x5 95x3 90x4 90x3
Bodyweight Dips (40 Total reps)
8 8 6 6 6 6
Close Grip Bench (25 Total Reps)
185x5 3 3 3 3 3 2 2 1
Sprints
1x270 yard warmup
4x150 yard sprints
Once again I tried the one minute rest between each set. I will try this for a while to see how it affects me. As you can see I was limited to the amount of weight I could push because of the density of the training, along with the odd weight choice for db bench (I went too heavy with that 95 pounder). I ran inside today.
If this goes like I think it should, I should gain some size with this routine if I stick to it for about ten weeks or so, then I will go back to more of a strength routine.
What is your rationale for lifting for total reps instead of reps per set?
The volume is good but I would say for hypotrophy that you should be working in the 6-8 rep range.
This is just my opinion.
How does this scheme feel to you compared to in the past when you have done 6-8 reps per set or whatever?
I just feel like you could be doing more reps with the weight you are listing.
How long were your rest periods before the 1 min between sets?
Your doing a good job man. Keep up the good work.
I almost hate to say it, but it’s from an article Chad Waterbury wrote. Counting Your Reps for More Muscle
I definitely agree with you when it comes to the 6-8 reps range. To summarize Waterbury’s article though, you take what you can do 6 times and perform 25 repetitions in one workout, and reps per set don’t matter. (I will admit that i should have gone to at least 225 for close grip, but I simply had no strength).
I thought his idea sounded unique, so I figured I would give it a try to see if it’s actually legit. So that’s why the weights are rather low. And also, to answer your question about previous rest times, I would estimate that they were around three minutes. So taking a powerlifter like me and only giving him one minute to recuperate= no strength.
this scheme feels completely different. As opposed to just being ‘dead’ after a workout like i usually feel with my 6-8 rep power workouts, I feel overloaded.
This muscle overload feels like it is leading directly to muscle growth, not as much strength. I have six new stretch marks on my left arm and four on my right arm. My arms look noticeably bigger.
Since my primary goals were focus on gaining strength in my legs and upper body wasn’t much of an issue this is not a problem I will not be adopting this workout style for my legs though. They may get a little bigger, but as far as strength goes I don’t think I would see any gains at all.
So as far as bent row goes, I used to pump out 4 reps with 110 pounders at least (if i’m remembering right), but it’s hard to recuperate that way. Also, i’ve been lifting heavy weight for years and my arm size hasn’t increased, so i’m giving this a try.
Although I have a few choice words about Chad Waterbury and I’m sure you are more muscular than he is I think its ok to try out a new scheme every once in a while.
The new stimulus should give you growth regardless of how effective the routine is.
The thing I like most about this though is the 1 min rest periods. Whenever I actually time mine that’s how long I wait. I think its just enough time to recuperate some strength but the muscle is still fatigued so its leads to size and strength.
Keep up the good work.
The real test is to see how long the new muscle growth lasts. If it’s all bullshit then it should probably stop around week four, but if not and I continue to feel growth around week 10, then i’m probably adding it to my arsenal, for arms at least, because that’s where I need it most.
What about when you were powerlifting; did you have one minute rest periods then?
Friday, February 6, 2009
Squat
Warmup 225x6 275x5
Training 355x 3 3 3 3 3 2 2 2 3 (24 total reps)
HOLY SHIT! I just realized that I only did 24 reps. I set out to do 25. I guess my midworkout math isn’t that great. But I felt so strong today!!
Last week I did my training sets with ten pounds less and had to go down in weight to get the last seven reps, and this week I went up ten pounds and finished strong in the last set. I felt awesome. I didn’t do my SLDL’s because I had to leave the gym at four thirty and just planned on finishing those when i got back, but our mini road trip took too long and I didn’t get back until ten and that’s when the fitness center closes.
But I ate at a seafood buffet, always nice to stuff yourself after an awesome day of squattin’. I’m super proud of myself and I hope the gains continue to come.
Saturday, February 7, 2009
Bodyweight Pullups 40 total reps
BB Bent Row 215 4 4 4 4 4 3 2 (25 total reps)
Chinups 40 total reps
GPP. Some crazy ass shit with a wheel barrow, a heavy bag, and brick o blocks. Marine style. Fuck that. but i needed it. Trainin’ hard today with a future Marine inspired me. I think I push myself, but I just have to remind myself how much potential I have, and also that I’m nowhere near it.
I felt super strong when it came to the bent row, maybe because it’s only 215 but feelin’ strong is feelin’ strong. All I know is that I don’t give a damn about my upper body I just want to squat again. I can’t stop thinking about it, and when I do…
Sunday, February 8, 2009
Incline BB Bench
warmup 135x5 185x4
work 215x 3 3 3 3 3 2 2 1 2 2 1 (25 total reps)
bodyweight dips (40 total) 8 8 8 8 8
french press (25 total reps)
80x 3 4 4 4 3 3 4
shoulder flyes 20x6 25x6 30x6 30x5
Today was a pretty awesome day. I completed all of my dips so next week i’m going to move it up to 9 rep sets with a total of 45 reps. I had a great pump and I know that’s not what is important but frankly i don’t care because the ladies were checkin’ me out.
Keep up the good work Draper.
Monday, February 9, 2009
OFF DAY
Today I ran about a mile. Interval style with basically three 400 meter sprints and shorter 80-100 meter intervals for the last quarter.
Recon Ron Pullup Program
10 7 6 6 5
the ten pullups didn’t come as easy as i thought they should have. i guess my work from saturday is still lingering a little bit. waiting to see what tomorrow will bring.
Tuesday, February 10, 2009
Snatch. 135x3 145x3
Hang Clean and Jerk 175x3 205x3 225x2
Calf Raises 405 10 10 10
Hamstring Curls 130x10 155x10 175x10
Recon Ron Pullup Program
10 7 6 6 5
I don’t know what in the hell happened today, but i did not feel strong at all. i planned to do clean and jerks and heavy power cleans but i couldn’t do it. then i figured something. i’ve been doing butt to calf squats and falling into deep power cleans, and i haven’t gotten any higher quad work, so i’m going to give hang cleans, etc a try and maybe even a couple cleans from the floor alternating with squats that only go parallel. i don’t want to completely eliminate my upper quad strength, and i have a feeling that if i don’t do hangs or parallel squats then that’s exactly what i’ll get.
Wednesday, February 11, 2009
Weighted Pullups (25 lbs.) (26 total reps)
5 4 4 3 3 3 2 2
DB Bent Over Row
85x 6 6 6 95x 3 3 3
BB Bicep Curls (85 lbs.) (25 total reps)
4 4 4 3 3 3 3 1
100 yard sprints
3 warmup sprints
3 100% sprints
Ain’t that some shit. That’s always how it goes. Yesterday was a shitty day, and today was awesome. I felt strong. I don’t necessarily know if I improved THAT much since I did this workout eight days ago, but it sure as hell felt easier this time.
The pullups were cake. I wasn’t stressing nearly as hard as I was this time last week to pump them out. I almost eliminated one whole set which would send me one step closer to finishing the pullups in 5 sets so I could go up to 30 lbs.
“The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather a lack of will.” --Vince Lombardi
Thursday, February 12, 2009
Incline DB Press
85x 5 5 5 95x 5 5 4
Weighted Dips (25 Total Reps) (70 lbs)
4 4 3 3 2 3 3 3
Close Grip Bench (25 Total Reps) (205 lbs)
5 3 3 3 3 3 2 2 1
I felt stronger on Db than I’ve felt in a long time. The dips were a little hard. Close grip felt amazing. I can’t wait for next time I get to do this. My lifts are going up so fast. Nothing but good good feelings here. Squat squat squat coming just one day away.
You’re making good progress.
I like how you only perform three exercises per session. I think that is the way to go because you can really focus on them and have a lot of intensity.
Keep up the good work.
I can’t wait til June 1st comes around so I can see you accomplish your goal.
Well I’ll be gone but you can mail be a picture of you doing it.
Sunday, February 16, 2009
Warmup 275x4 315x4
Train 365x 3
355x 2 3 3 3
365x 3 2 2 1 1 1 1
Straight Leg Deadlift
225x4 255x4 275x4 295x4
Calf Raises 415x 10 10 10
I went to heavy for my squat on the first set, so I dropped back down to 355 for a few sets to get in the groove, then went back up. I was upset because I thought I was on a roll and then today happened. I realized what I was doing wrong, because I was changing my nutrition a little on my squat days. I changed that, so you can expect my next power clean and squat days to be a lot better than the past two.
Monday, February 16, 2009
Bodyweight Pullups 40 total reps
Bent Over Row 215x 3 3 3 3 3 3 3 3 1
CHinups 40 total reps
I was so sore from last night that i could barely do my bent rows. I decided that i am going to do my sprints before lunch(ish) and work out at night. I think it may be too much of a work load at one time to be able to fully commit myself to both, half of the time my moral is down in either the sprints or the workout. I felt pretty strong tonight though. Not my best workout day though.
A WOLF WILL STARVE ITSELF BEFORE IT MAKES A MISTAKE.
Tuesday, February 17, 2009
MORNING SESSION:
100 yard sprints
3 warmup
4x100%
Calisthenics
EVENING SESSION:
Incline BB Bench Press
215x 3 3 3 3 3 3 3 3 1
Bodyweight Dips
9 9 9 9 9
French Press
80x 4 4 3 4 4 4 2
COOLDOWN: 2 sets of each
situps 10 10
pistol squats 5 5
handstand pushups 4 4
Recon Ron Pullups 10 8 6 6 6
I felt strong on Incline. My muscles felt like they were pulling apart on dips. I fuckin’ rocked on French Press.
