Seventy five is a high per cent for short rests, we usually do that between 50 and 60. You’re resting a bit longer I guess though.
Hope your wife’s alright bud. Better safe than sorry with head injuries. I’m sure she’ll be fine.
best of wishes for the missus J, hope she’s fine.
Thanks everyone. The CT scan was fine. She just has a horrible headache. She never saw it coming and it hit her right on the ear.
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30 sec and they’re singles. Do you think it’s worth resting longer?
Once you’ve mastered time, time is meaningless.
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Seeing my quote made me realize that should say anything more… 
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Given the context I knew exactly what you were getting at, one of the funnier typos I’ve seen recently haha.
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Maybe yes, maybe no
I remember I did clusters a while back (four years? Something like that) for deadlifts and I’d use maybe 85% or higher. I’d rest 10-15 seconds and keep going until the singles slowed down.
Seemed to work well to get my deadlift up in a short period of time, but that was early on in the piece. I was pulling high fours to low fives then.
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I’ll see how this program plays out. The side of me that likes to be lean loves doing something like deads nearly every day. I was only able to do my warm up plus an extra half mile of jogging and my deadlifts today and I don’t feel like it was an unproductive day.
I still think SGSS was my best progress but I feel like it really emphasized my legs. That’s cool and all but I want those boulder shoulders. I don’t really care about making my pants tighter. It’s actually quite inconvenient.
That was an upper/lower split. I suppose I could make a push/pull/legs split but I’d have to do sux full lifting sessions a week to go at the same rate.
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What I’m seeing right now is a lot of positivity from you while training. That’s a big deal if you’re not training to compete.
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2.1.20
I’ve alluded to a return to SGSS and here’s my potential plan. I want more upper body moves so I had to make it a push/pull instead of upper/lower. I think it’ll be feasible. I’m not sure if I’ll run it. That kind of depends of my max attempt at the end of The Daily Dose.
PUSH (reps per phase here - 1/2/3)
Squat (8/5/3)
RFESS (8/5/3)
Incline (10/8/6)
DB OHP (10/8/6)
cable superset (12/10/8)
Y Raise
Lat Raise
Fly
PULL
DEADLIFT (8/5/3)
RDL (8/5/3)
Underhand B. O. Row (10/8/6)
Pull Down (10/8/6)
cable superset (12/10/8)
Shrugs
Rev Fly 21s
Curls
The program is 12 weeks and has four phases that are each three weeks long. Phases 1 through 3 have you do three sets on day one and five sets on day two of each week. Add weight for the following week and repeat. Phase 4 is a pyramid rep scheme.
As you can see, I’ve added reps for the upper body stuff. That’s both for hypertrophy and my shoulder. I don’t know if I should be doing sets of three anytime soon. For the main lifts I will do three sets on day one and five sets on day two. I’m not sure what I will do for the supersets. I might do two sets on day one and three or four on day two.
I basically copied what I’m doing now and changed the reps. SGSS got me to my 545 pull so it’s hard not to go back if my strength is lacking. I also still like to think that building up my strength will result in a few extra ounces of muscle. Regular SGSS has five upper body exercises done twice a week. I’ve doubled that but the intensity won’t be the same. Hopefully it results in growth in the right places. Again, this program’s execution hinges on my deadlift progress in a few weeks.
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Nice work man! A pain in the ass but getting them booked felt good I bet! Hope you enjoyed the beer or 4
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Set a timer between sets. You’d be surprised how long you are probably resting. Like @flappinit said though. If strengths the goal I wouldn’t swear it too much. I like to keep my heart rate up to give me some cardio activity at the same time. I usually try to stay between 60-90 seconds of rest between a sets
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I guess I’ll see tomorrow!
Why not do a push, pull, shoulders split. This might give you the emphasis on delta that you want. Not sure how it would integrate into the plan but I love having a dedicated shoulder day each week. Sometimes two…
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That’s not a bad idea. I do best with four day programs, though. Would shoulders be once or twice per week. I could definitely give them their own day on my days off but I struggle getting in more than two sessions during my four work days.
I could do push/pull/shoulders on Fri/Sat/Sun and then push again (shorter day) on Tues and pull (shorter day) on Wed.
You think that would be better than what I laid out above? I’d change my push workout to squat, RFESS, incline, DB bench, fly’s and probably triceps.
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Daily Dose Day #31
2 LAP DYNAMIC WARM UP
BIG ASS DEFICIT DEADLIFT
155 x 5
245 x 3
295 x 1
335 x 5 singles
UNDERHAND B.O. ROW
135 x 10, 10, 18
CLOSE GRIP PULL DOWN
140 x 10 x 3 sets
CABLE REV FLY 21s
20 x 10F/10T/10B
CABLE SA CURL 21s
30 x 10F/10T/10B x 2 sets
BARBELL SHRUGS
265 x 10
265 x 10 sec stretch + 10 + 10 sec stretch + 10
265 x 10 normal reps b/c that last thing sucked
ELLIPTICAL
16 min interval, L7/14, 1.66 miles
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might give it a try and see how you like it. I find that even though shoulders get hit indirectly on push day they are plenty resilient to take another whopping each week. Let me know if you give it a shot.
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My back hurts just looking at that deficit lol
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