CONDITIONING
1-Mile Run
So… I think you won lol.
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Echoed…that’s a studly effort right there, extra points if you did it in dress slacks on your lunch break haha
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Haven’t won yet man! Got 10 more lbs to go. 305 did not feel easy lol.
Lol na man now back to sweat pants and hoodies!
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BENCH PRESS (ss: Chin Ups 50 reps)
135x10
185x6
205x3
225x1
235x8
235x6
235x6
235x5
185x10
Chest Supported Row - 75 reps
Dips - 75 reps
DB RDL - 55 Reps
Hanging Leg Raises - 75 reps
Back Raises - 50 reps
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@strongmanvinny2 - hey man I just through your whole log and awesome stuff man! Your OH strength is just unreal!
So I think for the rest of this year, I really want to push my Front Squat, OH Press, and Deadlift. What advice would you give for pushing these 3 lifts?
I would love a 405 FS, 225 OHP, 500 DL within 2-3 years. I would love to try to accomplish the FS goal with minimal back squatting. Figure why not try something that no one I know has done!
Any advice would be appreciated man! Thank you!
I would recommend rotating exercises upon compound lifts weekly. Could break it down by a Week A and a Week B. A and B being designated to either the main compound or a variant directly supporting it.
For press, you could rotate strict press(A) and push press/push jerk (B) each week.
Could then rotate front squat (A) with SSB or back squat (B) depending on preference.
For a deadlift/pull session, I actually personally enjoyed deadlifting only once a week, and then the next week just hammer a bodybuilding style back workout involving heavy barbell and/or dumbbell rows and other stuff like that. OR, you could just rotate conventional and sumo pulls.
Something to keep in mind also, is you can rotate your intensity, volume, and frequency therein as well. It’d look something like:
You can start with like an 4ish week volume/hypertrophy oriented block of training, then go to moderate volume, and then heavier powerlifting parameter-dominated blocks of training. I’ve mapped it out a few times before, but it’d look loosely like this:
week 1-4 slowly building volume on aforementioned compounds with a generously light weight and 10-15 rep sets with minimal rest, eventually ending that volume block with some pretty strenuous high rep stuff.
week 5-9 would then be a more moderate week, working sets vs reps around the range of 5x5 and 4x8,
week 10-14 would be heavier powerlifting style sets vs reps. akin to like 6x1, 8x2(3, 4), 10x2, 20x1 whatever the hell, to be quite honest.
Then after that, take a deload if you need it. It’s also important to come up with your own stuff, or even implement other training programs to fit your goals. 5/3/1 works (highly recommend it for beginner/intermediate), and of course just doing your own thing for a while. Learn to have fun while experimenting and try to take something from this if you can’t abide to it strictly, because I don’t necessarily adhere completely to a protocol. I’ll always play it by ear if I feel I need a day of lighter training, or if I feel strong as fuck, I’ll simply give myself a day to try to break a PR (usually rep PR’s, i don’t often max out).
Don’t forget, there’s tons of other logs with very strong people here posting in them as you know, they’re pretty good too! I’d even say better than me with sagacious training.
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THANK YOU SO MUCH MAN! I think after a few weeks of getting use to the new setup I’m going to go into a long 16 week period where I move from block to block. I really appreciate you taking the time out to write all that down! I’ll definitely use these concepts though as I go forward with my training!
NEW GOALS FOR 2018!
500x5 DL
405x5 Front Squat
185x8 OH Press
DEADLIFT
135x10
225x5
275x3
315x3
365x3
385x1
405x5
405x5
405x5
405x4
405x3
Front Squat - 4x8 @ 225lb
Good Morning - 3x10 @ 135lb
Ab Wheel - 5x15
Sprints - 8 x 40 yards
Ate 12 street style tacos right after. Feels so goooood!
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You hit up Tacos Y Salsas?
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Na there’s this guy who has a tent that he cooks taco from with a fresh salsa bar right next to this bar lol. It’s super authentic and it’s served how. He always calls me “3-Plates” cuz I always get 3 lol. So good though, especially the El pastor with the pineapple chunks!
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Nice! Those types of places always have the best grub.
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Lightweight baby. You got this man!
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CONDITIONING
10 x 50 yard Swim Sprints
Feels good to get into a pool a day after deadlifting!
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For you guys following what type of splits do you prefer?
Do you prefer Full Body? Upper/Lower? A mix of the 2? Push/Pull? Squat & Press one day and all pulls on another? etc?
I feel like certain lifts work better with 3x a week frequency and some work well with only 1x a week (such as deadlifts)?
Hey man
I prefer 5/3/1 one main lift of the day.
But it turns out to almost 4 full body workouts.
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I like upper lower splits.
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BACK SQUAT (feel great today, so decided to see how my lower back responded)
135x10
185x5
205x5
225x5
245x5
265x5
275x5
295x5
315x5
335x5
ss: Push Ups, Ab Wheel
Quick and easy. Back felt great so can’t complain. DIdn’t want to push it any higher though.
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BENCH PRESS
135x10
185x5
205x5
225x5
235x10
235x10
235x10
235x8
235x8
185x15
Supersetted with a bunch of chest supported rows, curls, band pull aparts.
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I want some of what you’re on. Your bench is now 315+. A 3x10 at 235 makes that pretty much a slam dunk. Might not even need to peak.
Great work.
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