This is the 10 phase which simply means that the main sets revolve around sets of 10. The last set is supposed to be more than 10 but less than failure. For accessory work this phase I’m going with the westside for skinny bastards version. I chose that specifically because it’s all stuff that I don’t normally do.
I’m trying to plan out for the next few months. Typically I run a program until I’m just not getting anything out of it, make some changes, then change again. What I would like to do is to plan for these changes before I get to the point where I’m just doing semi-random stuff.
Git - No, there is actually a lot of variations for the accessory work much like in 5/3/1. In fact, you can do a 5/3/1 rep scheme for your accessory lifts.
Warm up
Squats: 410205. 115205
Step ups: 38
Good mornings: 38*135
OK, so this was definitely tougher than I thought it would be. I could really feel my hams crying by the third set. I knocked out 15 for the top set. Following Chad’s advice I picked a number for the top set and went for it. I like that method because you don’t give up early. I’m sure that if I said 18 then I could have gotten it but it would have been ugly. I did the step ups unweighted because I was destroyed. Good mornings were done with a really good stretch.
Warm ups with this program are pretty extensive with jump rope, jumping jacks, seal jacks (google 'em), foam rolling, etc. I like that a lot. I have not incorporated jumping or conditioning into the program yet. I will in a couple of phases but the volume is taking a lot out of me. I have a whole new respect for body builders.
[quote]atypical1 wrote:
Still working on my diet. I’m thinking that I’m going to carb cycle using the template that Thib wrote a while back (“carb cycle codex” I think it was called). It’s going to require some planning on my part so it won’t start until the beginning of Oct.
james[/quote]
In case the diet fairy on your shoulder isn’t loud enough, “It’s October!”
[quote]atypical1 wrote:
Warm ups with this program are pretty extensive with jump rope, jumping jacks, seal jacks (google 'em), foam rolling, etc. I like that a lot. I have not incorporated jumping or conditioning into the program yet. I will in a couple of phases but the volume is taking a lot out of me. I have a whole new respect for body builders.
I might be tempted to give them a go. I remember reading an article by a reknowned Russian weightlifting coach who said they have a greater carryover to the O lifts (read: athleticism and explosiveness) than squats do!
That’s some praise, so they must be good.
I did a spell of 10s fairly recently and enjoyed them. I’m sure they put some muscle on me.
6 Oct
Squats: 5135, 185, 225, 245
Deads: 510275
Good mornings: 38*135
Sets of 10 are brutal for me. I did these overhand and my grip was really tested as well as my cardio vascular endurance. Technically I was supposed to go for more than 10 on that last set but I just didn’t have any more left with good form. I’m amazed at just how hard these early “easy” sets are.
[quote]ddot76 wrote:
In case the diet fairy on your shoulder isn’t loud enough, “It’s October!”
Volume is your friend sir. Volume is your friend. :-)[/quote]
Thanks for reminding me. As if your avatar wasn’t enough…but yes, I’ve definitely started to pay attention to my diet. It’s not great yet but it’s better than it was and I’m conscious to actually get enough food in me.
I wouldn’t call volume my friend. We’re barely on speaking terms.
[quote]FarmerBrett wrote:
What do you think of the step ups?
How did you work out how high the box should be?
I might be tempted to give them a go. I remember reading an article by a reknowned Russian weightlifting coach who said they have a greater carryover to the O lifts (read: athleticism and explosiveness) than squats do!
That’s some praise, so they must be good.
I did a spell of 10s fairly recently and enjoyed them. I’m sure they put some muscle on me.[/quote]
I like them. I’m not great at doing single leg work but I can do these OK. I like them because they are more explosive in nature than something like a BSS. I’ll do them throughout the 10’s for certain.
[quote]ddot76 wrote:
In case the diet fairy on your shoulder isn’t loud enough, “It’s October!”
Volume is your friend sir. Volume is your friend. :-)[/quote]
Thanks for reminding me. As if your avatar wasn’t enough…but yes, I’ve definitely started to pay attention to my diet. It’s not great yet but it’s better than it was and I’m conscious to actually get enough food in me.
I wouldn’t call volume my friend. We’re barely on speaking terms.
james
[/quote]
Hahaha!
Nice work in here James! Always pushing yourself. Good to see. Now put down that chocolate bar and give me 10 x 10 squats!
I just noticed Hise Shrugs in your routine, I used to do these a shit ton last year, what a concept actually making your shrugs do all the lifting, Im surprised these arent more popular, I thought these were pretty cool
and “fun.”
Though some people at my gym thought I was squatting lol!
Matty - You know, the Hise shrugs make a lot of sense because you’re not limited by grip. I also like putting that much weight on my back just to get a feel for it as I would like to squat that someday!
