Lo/Rez Training

Training Training Logs
241

Since I did a bad job at doing Week 4 (I did the first day, but didn’t follow it up)… I’m restarting week 4.

Slight Incline Bench Press
Ramp to 1RM: 100 x 1,1, 105, 110, 115 x 1,1, 120, 125, 130, 135, 140 x 1 (11 reps)
Clusters: 125 x 4, 4, 6 (14 reps)
Ramp to 2RM: 95-130 x 2 (16 reps)
Clusters: 115 x 9, 120 x 4 (13 reps)
Ramp to 3RM: 95-120 x 3 (21 reps)
Clusters: 105 x 8 (8 reps)
Max Reps at 70%: 100 x 11 (11 reps)

94 reps total.

BB Curls: 65 x 5 x 10 (did these between sets above)
Overhead Tricep Cable Extensions: 60 x 10, 10, 6

Ok session. I feel great afterwards though. Lots of energy.

I incorporated some arm work in. I’ve also been screwing around with those rope hammer curls, but I wouldn’t consider that programmed in.

I’m contemplating using wide-grip partial upright rows to target my lateral delts after my SGHPs. These don’t seem to bother my shoulders like full lateral raises do. Overhead work is out right now because of the doc. I asked CT how he’d program these over in his forum.

242

[quote]LoRez wrote:

With the layers, I’m getting in 75+ reps per session, on a single lift, so there’s a fair amount of volume.

.[/quote]

I get an LOL every time someone says “that’s all?” about Layers.

AND off I go to do high pulls. “That’s all?”

243

SGHP Layers
Ramp to 1RM: 95, 105, 115, 125, 135, 145, 155, 160, 165, 170 x 1; 175 x 0, 0 (10 reps)
Clusters: 150 x 11, 155 x 6, 6 (23 reps)
Ramp to 2RM: 115, 125, 130, 135, 140, 145, 150 x 2 (14 reps)
Clusters: 135 x 15, 140 x 7 (23 reps)
Ramp to 3RM: 115, 125, 130, 135 x 3 (12 reps)
Clusters: 120 x 10 (10 reps)
Max reps at 70%: 120 x 10

Wide-grip Paused Partial Upright Rows - 2 second pause at top
95 x 8, 7, 7

My right elbow hurt a bit on the heavy ramp to 1RM, but not after that. Then again on the 2nd set of upright rows. Doing lots of reps of overhead extensions with a 5lb plate with my right elbow made that go away.

The clusters got boring. The 2RM clusters and the 3RM clusters I stopped mainly because I got bored.

Also, hook-grip with gloves is great for grip strength, and horrible for my hands. Ripped open my left hand, and hurt my right hand too. My hands caused more issues than anything. I’m probably going to pick up some padded fingerless gloves to wear inside, just to stop the pinching.

Overall good session. 5lb PR on these (previous 165). 102 reps total of SGHPs.

244

[quote]mutantcolors wrote:

[quote]LoRez wrote:

With the layers, I’m getting in 75+ reps per session, on a single lift, so there’s a fair amount of volume.

.[/quote]

I get an LOL every time someone says “that’s all?” about Layers.

AND off I go to do high pulls. “That’s all?”[/quote]

Yeah, I know. I mean, I did 102 high pulls today. And a good chunk of that at 90%+.

The combination of intensity and volume doesn’t even compare to 3x8-12 programs, 3-5x5 ones, or most anything I’ve ever seen.

EDIT:

A few numbers.

Typical 3x8-12 program. Assuming you’re pushing hard:
8RM = 80% 1RM. 24 reps at ~80%.
12RM = 70% 1RM. 36 reps at ~70%.

Typical 5x5 (assuming 3 work sets, with two ramped warmup sets)
5RM = 86% 1RM. 15 reps at ~80%, 10 reps at 70-80% … 25 reps total at ~70%+

Yesterdays layer workout:
22 reps at 90+%
23 reps at 80-90%
49 reps at 70-80%
… which is 94 reps total at 70%+

So yeah. Not even in the same ballpark. Not even the same sport.

245

I like this, lots of work in the pocket, that’ll get you strong. i’ve always avoided CT’s stuff because it seemed complicated, but this looks interesting. Thanks Lorez, for putting me onto it, might give it a shot at some point.

246

I’m also going to revisit bodyweight goals. I’ve been at 150 for awhile, and while I’m getting stronger and looking better, I want to up the food intake and see where that takes me. I mean, it’s winter time, my girlfriend lives on the other side of the country, and it’s going to be cold out for a long while. So… I can afford to put on some weight. March or April I might decide to start leaning up a bit, but that gives me about 4 months of forced weight gain.

Going back to that earlier post by BlueCollarTr8n, I’m going to add 15-20% to my current weight, and target that.

In other words, get to 172.5-180 in the next 18 months.

247

[quote]LoRez wrote:
I’m also going to revisit bodyweight goals. I’ve been at 150 for awhile, and while I’m getting stronger and looking better, I want to up the food intake and see where that takes me. I mean, it’s winter time, my girlfriend lives on the other side of the country, and it’s going to be cold out for a long while. So… I can afford to put on some weight. March or April I might decide to start leaning up a bit, but that gives me about 4 months of forced weight gain.

Going back to that earlier post by BlueCollarTr8n, I’m going to add 15-20% to my current weight, and target that.

In other words, get to 172.5-180 in the next 18 months.[/quote]

I think that is a really good idea bud.

248

Paul Carter, swears by a fast bulk 15-20lbs (fat) then maintain, lift, and grow in to the extra weight. Not that he’s real lean, but it’s how he’s managed to go up a couple weight classes in Pling, Lift-Run-Bang if you don’t follow paul’s blog. I prefer to just eat lots of clean food, train hard, and let my body weight take care of it’s self, then spend April, May in Keytosis. Depends on goals I guess, PLing, or BBing, but either way to get big and strong, at some point you have to loosen up a bit.

There’s some good info here on GSU’s barbell hub, how to get big on a bugit, stuff like that. Anyway it is the time of year, and you’re doing the right kind of training, you should blow up pretty fast when you add some extra calories. goodluck

249

Coming in, a lot of things were quite sore today. Especially hamstrings, traps and triceps. Some mid and upper back.

Slight Decline Bench from Pins
Ramp to 1RM: 100-160 x 1
1RM Clusters: 145 x 3, 4, 2
Ramp to 2RM: 105-150 x 2, 155 x 1
2RM Clusters: 135 x 4, 4
Ramp to 3RM: 105-145 x 3
3RM Clusters: 130 x 5
Max Reps: 105 x 15

BB Curls: 65 x 7 x 10 (after each cluster and after max reps)

Not tracking volume anymore. Don’t really care, was just curious.

The 2 and 3RM clusters are now with 5sec pauses, 1RM still with 10sec pauses. This is because I was getting too many reps in.

Tricep extension the other day hurt my right elbow, so I didn’t do them today. Triceps seemed to really get worked by the bench layers today; I was really feeling it in the max reps set.

Overall it felt like a good workout even though the numbers are down from the last two times I did these. Not really sure why.

–

Bodyweight started dropping this week, after I added more food in. I might have to start logging food again to get things back on track. Went from 150 over the weekend to 147 this morning.

250

I’m going to be 30 this weekend. It’s actually been hitting me hard this week. I didn’t think it would, but I was apparently wrong.

It’s just a number, and I’m no less healthy now than I was at 20. I know more, I make more money, I have a better lifestyle. Maybe I just thought I’d be further along than this, or maybe I just feel the pressure of less time to do what I want to do or something.

In other words, I haven’t made sense of it.

251

The older you get the less sense it all makes, isn’t it great, when your 20 you have it all figured out

252

[quote]AnytimeJake wrote:
Paul Carter, swears by a fast bulk 15-20lbs (fat) then maintain, lift, and grow in to the extra weight. Not that he’s real lean, but it’s how he’s managed to go up a couple weight classes in Pling, Lift-Run-Bang if you don’t follow paul’s blog. I prefer to just eat lots of clean food, train hard, and let my body weight take care of it’s self, then spend April, May in Keytosis. Depends on goals I guess, PLing, or BBing, but either way to get big and strong, at some point you have to loosen up a bit.

There’s some good info here on GSU’s barbell hub, how to get big on a bugit, stuff like that. Anyway it is the time of year, and you’re doing the right kind of training, you should blow up pretty fast when you add some extra calories. goodluck[/quote]
That sounds awesome. Whenever I am lean enough where that wouldn’t be an awful thing to do (I do not belong as a 192 pounder at my current strength, or even with another 30-4 pounds on each lift).

253

[quote]DSSG wrote:
That sounds awesome. Whenever I am lean enough where that wouldn’t be an awful thing to do (I do not belong as a 192 pounder at my current strength, or even with another 30-4 pounds on each lift). [/quote]

What? lol Are you saying that, at 192lbs, your lifts even with an additional 30-40lbs are too high or too low? Or?

254

When are you going hi-res?

255

[quote]spar4tee wrote:

[quote]DSSG wrote:
That sounds awesome. Whenever I am lean enough where that wouldn’t be an awful thing to do (I do not belong as a 192 pounder at my current strength, or even with another 30-4 pounds on each lift). [/quote]
What? lol Are you saying that, at 192lbs, your lifts even with an additional 30-40lbs are too high or too low? Or?
[/quote]
Too low if I get 30 added on each. With 20 pounds of body weight added I should at least get a good 60 on my deadlift, 40 on my squat, and 30 on my bench at the least. Generally speaking for each ten pounds of body weight I get about 15-20 on my bench, 20+ on my squat if I am not in an evil plateau, and 30-40 on my deadlift.

256

[quote]spar4tee wrote:
When are you going hi-res?[/quote]

When I can overhead press 3 plates for reps.

257

[quote]DSSG wrote:

[quote]spar4tee wrote:

[quote]DSSG wrote:
That sounds awesome. Whenever I am lean enough where that wouldn’t be an awful thing to do (I do not belong as a 192 pounder at my current strength, or even with another 30-4 pounds on each lift). [/quote]
What? lol Are you saying that, at 192lbs, your lifts even with an additional 30-40lbs are too high or too low? Or?
[/quote]
Too low if I get 30 added on each. With 20 pounds of body weight added I should at least get a good 60 on my deadlift, 40 on my squat, and 30 on my bench at the least. Generally speaking for each ten pounds of body weight I get about 15-20 on my bench, 20+ on my squat if I am not in an evil plateau, and 30-40 on my deadlift.

[/quote]
That could prove self-limiting. Just get stronger.

258

[quote]LoRez wrote:

[quote]spar4tee wrote:
When are you going hi-res?[/quote]

When I can overhead press 3 plates for dogs.[/quote]
Solid response.

259

DSSG is a douche for sure

260

[quote]browndisaster wrote:
DSSG is a douche for sure[/quote]
:confused: What did I do?