daaaaaang! Vids like a mofo up in here. Good stuff
[quote]gregron wrote:
daaaaaang! Vids like a mofo up in here. Good stuff[/quote]
Thanks my man. There is a hell of a lot more to come… transformation has already happened in my mind over the next 2-3 months I just have to follow it through each day now. Expect much increase in working weights and some improvements in body comp whilst gaining 
Knowing what I know about my body now if I follow the plan in my mind nothing other then this can happen…
Somewhat back into the swing of things today with…
SHOULDERS (KG/LBS)
Seated DB press (slightly angled bench)
25/55s x 12 - 27/60s x 9/10 - 32/70s x 4
Seated DB Laterals (feet on bench)
15/32s x 8 - 15/32s x 10
DB Front Raise (standing)
15/32 x 10 - 17/37 x 4
Machine Laterals (setting no.)
4 x 12 (set #1 PR) - 5 x 11 PR - 6 x 6 PR
Reverse Pec Dec (squeeze rear delts)
20 x 12 (set #1 PR) - 30 x 12 (set #2 PR) - 40 x 6.5 PR
Inc. Bench Reverse Flyes (squeeze rear delts)
8/17.5s x 9 x 9 x 9 (total rep PR)
Deadstop BB Shrug
100/220 x 10 - 120/264 x 10 PR - 130/286 x 5 PR (first time done as first shrugging movement)
Dumbell Shrug w/3 second hold
32/70s x 10 - 41/90s x 8 - no hold - 45/100s x 10
Standing Calf Raise Machine (brief pause at bottom, controlled negative) (setting no.)
10 x 8 - 11 x 6 - 12 x 5
Standing Calf Raise Machine (5 second negative, 3 second pause)(setting no.)
7 x 6 - 8 x 6 - 9 x 7 - 10 x 6 - 11 x 5
A less extreme version of yesterdays legs in that my body had absolutely 0 drive and I really had to work like mad from set #1 to get the weights up… nothing went up easy. My shoulders felt “pre-pumped” or fatigued from the get go. Still, a big improvement from yesterdays workout & some minor PRs. I’m going to miss reverse pec dec when I go to uni as we don’t have one there. The calf raises with 5 second negatives and 3 second pause felt great and is starting to make me think TUT is definitely key for calfs… + for some reason today I wasn’t that much weaker then my regular calf raises on them… food for thought.
I should probably work calves one of these days…oh well! 
[quote]phlegms wrote:
I should probably work calves one of these days…oh well! :p[/quote]
They are a bodypart that there’s no real disadvantage in training in my opinion… I just sometimes only work once a week because they grow relatively well along with my legs (unlike my arms)… if you find you always skip them you could maybe do them first thing in the workout as it won’t take much out of you CNS wise and your unlikely to skip whatever bodypart/lifts you were meant to be doing that day afterwards
ARM DAY (KG/LB)
Dips (staying upright for tri’s)
BW x 8 - +10/22 x 8 - +20/44 x 4 PR
Preacher DB Curls
14.6/32s x 8 - 15.6/34s x 8 - 17.6/39s x 5 PR
CGBP
70/154 x 8 - 78/172 x 8 - 85/187 x 6 PR
Standing DB Alt. Curl
17.6/39s x 10 - 18.6/41s x 6
Standing DB Hammer Curl
18.6/41s x 10/11 - 19.6/43s x 5/6 (lost track of reps)
DB Skulls
15.6/34s x 12 (set #1 PR) - 16.6/37s x 12 (set #2 PR) - 17.6/39s x 8 PR
DC-style DB Skull Tri-stretch
15.6 x 30-40 seconds
BB Cheat Curls (for teh post-fatigues)
50/110 x 10
DC-style Biceps stretch x 70~ seconds (first time tried, felt great!)
Even with the fact they are after DB Preachers… my alt. curl and hammer curl numbers just aren’t very high… so I’m sticking with standing variations at least until I’m in much more respectable terrority. Everything felt great today though and pretty happy with my performance overall…
[quote]jake_j_m wrote:
[quote]phlegms wrote:
I should probably work calves one of these days…oh well! :p[/quote]
They are a bodypart that there’s no real disadvantage in training in my opinion… I just sometimes only work once a week because they grow relatively well along with my legs (unlike my arms)… if you find you always skip them you could maybe do them first thing in the workout as it won’t take much out of you CNS wise and your unlikely to skip whatever bodypart/lifts you were meant to be doing that day afterwards :)[/quote]
I still find it hard to justify dedicating time to my calves when my maxes (especially my squat max- a measly 120kg) are so low… Gawd I hate my body sometimes
[quote]phlegms wrote:
[quote]jake_j_m wrote:
[quote]phlegms wrote:
I should probably work calves one of these days…oh well! :p[/quote]
They are a bodypart that there’s no real disadvantage in training in my opinion… I just sometimes only work once a week because they grow relatively well along with my legs (unlike my arms)… if you find you always skip them you could maybe do them first thing in the workout as it won’t take much out of you CNS wise and your unlikely to skip whatever bodypart/lifts you were meant to be doing that day afterwards :)[/quote]
I still find it hard to justify dedicating time to my calves when my maxes (especially my squat max- a measly 120kg) are so low… Gawd I hate my body sometimes :p[/quote]
I suppose it depends on your goals because direct calf work would very debatably do anything to help your squat… I personally view it as:
Even if I were to powerlift, I would not for a second neglect calves, rear delts, traps… etc etc. The simplicity of a lot of the powerlifting programmes mean it’s usually pretty easy to tag things on without impeding capacity to recover… I know for example Wendler says don’t tinker with 5/3/1 if you want max results, but doing calves is not going to change too much in your recovery unless your smashing them before your lower body lifts
EDIT: Just putting it out there, but deadstop BB shrugs followed by 3 second hold DB shrugs yesterday = awesome. I would highly reccomend it… can’t remember the last time I had such doms in my traps. Feels good
HAMSTRINGS/SPINAL ERECTORS/LOWER BACK (KG/LB)
Lying Leg Curl (pre-fatigues)
20/44 x 8 - 25/55 x 8 - 35/77 x 5/6 recent PR
Deadlift
150/330 x 6 - 165/363 x 6 - 185/407 x 4 PR… finally another rep. want 6 next time. - 195/429 x 1… wanted a double here think I’ll drop to 190kg or 192.5kg and get it next week.
SLDL (j-rod style)
120/264 x 10 - 135/297x10 (set #2 PR) - 150/330 x 6 PR
GMs
80/176 x 12 (set #1 PR) - 90/198 x 10 - 105/231 x 3
Seated Leg Curl (setting no.)
4 x 10 - 5 x 10 - 6 x 7 (overall volume PR for exercise)
Good session today in a relative rush compared to normal on this day. This meant I didn’t get to hit calves but I will do something with them tomorrow after chest to compensate. Pretty happy overall though. Can’t expect deadlift to “fly up” until my weight creeps a little higher anyways…
Jelly of the deadlift dude! My DL progress has been painfully slow this summer, currently at between 155-160kg (Haven’t retested maxes since last cycle of 5/3/1) and it’s really creeping along.
deadlifts are looking nice man. especially after pre exhausting with hammie curls. color me jelly.
@phlegms: keep it up man, as long as its still improving slowly you’ll be up to 4 plates before you know it
@gregron: appreciated man… I’m hoping when my lifts in general are a little more gregron/bug/evan then at that stage, my deadlift should be pretty sweet.
Doubt anyone cares but just to have it wrote down… I’ve become a little obsessive with designing my “new programme” in my head in terms of exercises/sequencing in advance for my university gym in <2 weeks time.
It goes a bit like:
Chest- Inc. Bench, flat DB Bench, inc./flat DB flyes, cable flyes + a long head tricep movement
Back- Lat pulldown OR hammer-grip pull-ups, Yates row, seated cable row, rack pull, DB pullovers & a brachialis movement
Legs- Front Squat, leg Press, high-rep back squat (ending in widowmaker attempt), leg extension, plate-loaded calf raise w/5 second eccentric and 2 second pause, seated machine calf press w/5 second eccentric and 2 second pause
Shoulders & traps - Seated DB press, seated laterals, standing front raise, lateral machine, deadstop BB shrugs, dumbell shrugs w/ 3 second hold
Arms- Upright dips, preacher Curl (ez OR dumbell), CGBP, standing DB alt. curl, DB skulls/EZ-skulls/incline skulls, standing DB hammers, straight bar pushdowns, EZ-bar cheat curls
Hamstring- Seated Hamstring Curl, deadlift, SLDL, GMs, seated Hamstring Curl (5 second negatives etc.),smith calf raise w/5 second eccentric and 2 second pause, seated machine calf press w/5 second eccentric and 2 second pause
Repeat & every bodypart gets a DC stretch afterwards
If anyone has any thoughts on the selection I’d love to hear them. I’m fairly happy with it… legs are a relative strong point for me but I am debating with deadlifting on back day instead of rack pulling and scrapping the hamstring day in favour of splitting up front squats and back and hitting “legs” in general twice… decisions to be made. I quite like this set-up because I get to rack pull AND deadlift. But we shall see how sustainable it is.
[quote]gregron wrote:
looks like a lot of hard work thats for sure lol.
dont have too much to add really. you should try it out and see how it goes. what kind of set/rep scheme are you thinking about?[/quote]
Ha, that’s the plan. The harder I can push, the further I’ll go (being 20 and all)… providing I eat enough and since it will be 100% my bought MDD-style diet when I’m back to uni, it will be.
Sets- 9 minimum aim p/bodypart, generally 12 “hard/intense sets” or so. I would happily go on to do my DB pullovers/leg extensions etc. afterwards though & auto-regulate with total sets. I find I can do more high-quality sets for legs and back then shoulders and chest etc., as can most people.
Reps- No less then 6 besides occasional rack pull/deadlift top sets. Infrequently more then 10 besides widowmakers and sets early in the ramp (eg. 135 x 12, 225 x 10, 315 x 8 w/e). Changes with the exercise and sequencing too, my first exercise (besides pre-fatigue) is generally priority for progressive overload improvements so lends itself to the 6-8 rep range often.
Greg you deleted your post as I was quoting it, now I look like I’m making up log attention! FFFFFUUUUUUU!!!
CHEST DAY (KG/LB)
Bench Press
76/167 x 8 - 86/189 x 8 - 94/207 x 3
Pin Press
80/176 x 8 (set #1 PR) - 90/198 x 7 (set #2 PR) - 100/220 x 3 PR.
DB Power Flyes (mid-incline/low incline/super-low incline)
28.1/62s x 9 (set #1 PR) - 29.1/64s x 7 (set #2 PR) - 29.6/64s x 5 (was dead at this point)
DC-Style Power Flye DB Stretch
16.6/37s x 60 seconds “PR”
DB Skullcrushers
13.6/30s x 15 - 14.6/32s x 11 - 15.6/34s x 7 (PRs for after chest/highreps)
DC-Style Skullcrusher DB Stretch
15.6/34s x 40 seconds “PR”
Dropped down a couple pounds on my bench hoping for 5+ reps I seem to have truly stalled! Oh well… incline bench in a couple of weeks It felt more natural to me anyway when I experimented with it last semester.
Pretty happy with the pin presses… pushed them hard and +4kg on my last set it a big jump from last week. They are getting towards where they should be in relation to bench and it has definitely helped my off the chest strength. That aspect seems to be no longer much of an issue; my weakness is mid-rep, perhaps when the triceps start to really come into play… and this may be as simply explained as remembering my CGBP’ing is just two days before benching…
Looks like a pretty killer Chest/Tri day man.
Way to do work.
Some heavy ass flies you’re doing sir.
[quote]Blaze_108 wrote:
Looks like a pretty killer Chest/Tri day man.
Way to do work.
Some heavy ass flies you’re doing sir.[/quote]
Thanks man it was a decent session… better then today anyway…
BACK (KG/LB)
Pull-ups
BW x 8 - +7.5/17 x 8 - +15/33 x 6 “add straps” - +17.5/39 x 4 PR
Yates Row
120/264 x 10 (set #1 PR) - 130/286 x 2… … … so much fail
T-Bar Row
4P x 12 - 4P+10/22 x 12 - 5P x 4…
DB Pullover
28.6 x 12 - 30.6 x 12 - 32.6 x 7 (-1 from last week)
DB Preacher Curl "6 sets in 6 minutes (so with these, very brief rest since its 6 sets p/arm)
11.6/26s x 12, 12, 7, 6, 4, 4 THE PUMPZ
Pretty friggin’ terrible session today… I did learn that if I’m to keep a pull-up variation in the future I will be using straps in order to take my back/lats to their limit rather then my arms, grip… w/e. The 666 thing with the curls gave me a far better pump in 6 minutes then the back workout gave my lats in 50~ minutes… no MMC today at all.
I present this is further evidence that rest days SUCK and should be avoided at all costs. I literally never have a better session “because of a rest day”… from now on if I’m choosing to have a DELIBRATE one I will still go in for neural recharge style using 60% 1RM weights and explosive lifts (cleans etc.)… Basically when I have an off day I just do NOTHING but have extremely extended sleep and watch TV etc… and my body switches off completely… if I were to do sports or something I doubt this would happen… observation.
I’m really looking forward to the 21st. Student loan means I get various money I’m owed paid back to me and I’ll be close to or already moving back to Uni. Will be so much better for training and diet and because of the money situation I’ll be less stressed too…
Wow im an idiot…never realized you had a log!
Killin it in here man! Keep up the monster training!!
[quote]jake_j_m wrote:
Pretty friggin’ terrible session today… I did learn that if I’m to keep a pull-up variation in the future I will be using straps in order to take my back/lats to their limit rather then my arms, grip… w/e. The 666 thing with the curls gave me a far better pump in 6 minutes then the back workout gave my lats in 50~ minutes… no MMC today at all. [/quote]
Definitely agree with this bronameth. I’m kind of forced to use them on pull-up variations because of actual carpal tunnel, but that aside if I ever happen to not use straps for whatever reason, it seems like almost all of the MMC connection is lost and the reps are severely impacted. Besides, the ultimate goal is working the muscle, so that might as well take precedence.
@pbclax1: I wouldn’t call it idiotic man, the log section gets so much activity you can sometimes post and be on page 3 an hour later! Thanks for the kind words, just trying to make sure I kill it as much as you every session
@SSC: Completely agreed. I’ve taken my yates row/barbell rows to new heights as well as my t-bar compared to those lifts without straps and the feel is vastly increased too… I never quite found it as “obvious” to use them with pull-ups but whatever takes me to heavy-ass pullups fast is what I’ll be using… not quite sure why I’ve avoided them till now… guess I didn’t think grip was the limiting factor but by taking it out of the equation (for the most part) it’s a whole different ball game… I still think I’m switching to pull-downs for awhile though… something like once I can rep the stack I’ll go back to pull-ups! ha… no idea if I’ll be using straps on those but I will experiment and see how it feels…
Killing it as always, this log always gives me some nice and high numbers to shoot for!
I definitely feel you on the longing for Uni. right now, I’ve been working a crap job 50 hours a week all summer and have never wanted to get back to Uni. so much. The anticipation is starting to hurt…