B - Bench 25Method @ 200x5,5,5,4,3,3 … All reps solid. Going to move up to 205 for 5x3 next time, then turn it into 5x5 over the next few weeks… Shit at this rate I’ll be a stronger bencher than squatter :-/
C1 - Rows x A bunch. Up the ladder then a drop set
C2 - Abs
Everything felt really good today, I"ve got a few weeks coming up where I will have to alter my schedule because I"m out of town on Thursday - Sunday, so we will see how everything holds up.
A - OHP 145 3x5, up from last time, good stuff
B - Dead lift - to 315x1 speed test, little slow but I wanted to see how it felt, gonna drop this down and build back up over the coming weeks
C - a bunch of pull ups
Day 2
A - Squat to 225x5
B1 - Bench 25Method @ 205 (took forever, lots of sets and rest, wanted to get a bunch of volume in though)
B2 - Cable Rows x8 inbetween each bench set… A lot
I have two 4-5 day travels coming up so I’m trying to up the volume a bit here to compensate for the lack of training, we’ll see how it goes
Sounds like you’ve got a great plan and your training is on the right track! How’s your nutrition looking at the moment Lonnie, hitting any particular macros or a certain goal body weight-wise at the moment?
I think I detailed the nutrition a few pages back, its basically the same. The general outline is my typical cutting diet plsu I added a bunch of carbs on top of it. I’m not currently tracking every oat and grain as I generally have a very good idea how many cals and macros I’m getting every day just based on experience now.
Training has been rough the last couple days as I had to travel to San Francisco to be the best man in a wedding, still got it in though
Latest looked like thus:
A1 - Squat to 230x3
A2 - Bench 25 method @ 205… Time ran out and I only got to 20
Came back after work
B1 - DB Rows 4x12 squeeze hard at time and travel in an arc shape
B2 - Abs and Bi’s
Just thinking here… Been doing this current training style for approx 15 weeks and my squat hasnt really benefitted all that much from it… nearly none as far as I can tell. And as always my dead lift is stalling out.
I think my upper body pushing really has and the frequency seems to be working there, along with the volume I’ve been hitting (15 reps for a new weight, build it to 25 reps)
So I’m not sure where to go from here… I really like the full body training, but I dont want to keep banging my head on the wall in terms of these current weights that arent going up. Might scale the weight back and do the same think I’m doing with my upper body (25 Method) to see if that works as well. I also kinda miss having the Challenge Sets in my training, I might try and find a way to put those back in.
Breaking a way a tad bit here, but mostly its variations on a theme kind of stuff
A1 - Overhead Press 135 x 40 reps (went something like 6,5,5,4,4,3,3,3,4,4 I think)
A2 - Pull up 5’s in between all warm ups and sets, something like 60-70 or so
B1 - Dead lifts 4x6@245
B2 - Curls 4x6
So my goal on the OHP was to do “a lot… within reason,” I missed 5 pressing reps on Monday due to time so I moved them here… then did 10 more because I was feeling really good today. I kinda knew after 40 I was “done”… just something internal that told me I had done enough work today on that exercise. Pull ups felt like I could have done 5 rep sets until the end of time, good amount of work though
Dead lifts… Along with squats there are really pissing me off. Once I get to 315 it just all seems to fall apart, so I’m backing way down and doing way more volume and will be building this back up over the next couple months.
Training for today, theme was “pump up the volume”
A1 - Leg Press 5x10
A2 - Bench 185x 9,5,4, 165x5,5,5 and 135x10
B1 - Bent over smith row, 3x8 (squeeeeeze every rep and slow neg)
B2 - Abs
Did leg press because my lower back was fried still from the dead lifts on Wednesday. Dropped the weight pretty heavily on bench to get in a bunch more reps today. Will bump it back up next time around
Kinda didnt realize that Waterbury’s 25 method was predicated on training every body part 3x a week, and I’m doing 3x every 2 weeks, so I’m looking to get in either 25 “heavy reps” or 50 “lighter” reps (aka 25 heavy squat reps in sets of 3-6, or 50 leg press reps in sets of 10-12) alternating. I really like the feeling of the extra volume, it actually feels like I’ve worked out.
Training day was nothing amazing, actually just getting some numbers in mind for my new training cycle. Took a couple lifts up to there 5 and 10RMs to see where I need to be on certain exercises. It was good, hard work but nothing to document for logging purposes
Taking the next 4 days off due to a camping trip, havent taken a break in a while so perhaps it will do some good.
Thinking of giving DC a run for its money again when I come back. I’ve been thinking about how to keep my current frequency where its at, getting a bit more variety in exercise selection, get back to more of a BBing focus instead of pure strength since thats been 20 weeks so far and really didnt see the results I was looking for… And the last time I did DC I was stupid and did some shit I shouldnt have done and am much smarter now a days about recovery.
Will keep logging workouts here starting Monday or tuesday
[quote]timmcbride00 wrote:
Awesome, I love hiking and spending time outdoors.
Just spent some time at a state park in West Virginia with my wife and kids.
I do struggle getting a good night’s sleep, do you have anything to help you in that department?[/quote]
Wish I could help on the sleep problem… I have never had any problem getting to sleep. Sometimes I listen to podcasts and set a 15 minute timer on them to help my mind focus on something, but even without that I am usually out in under 10 minutes
Dang, forgot what it was like to feel sore in every muscle in the upper body all at once… Not sure I can say I’m looking forward to the leg day soreness thats going to be in store for me. Forget it though, its good to get back to that kind of stuff and feel wrecked for a few days
Leg Press, 340x8, 280x20 … These sets sucked in the best possible way, not 1 rep left at all by the end.
Good session, but I can already tell I’m going to be paying the iron price for those leg press sets, brutal to say the least. The seated hamstring machine is not the greatest, but unfortunately its all I have at my current gym. I might have found a way to do GHR’s though so I’m going to work on those.
I gave it nearly 5 months, As far as I can tell it didnt do a dang thing for my strength numbers. I got back to the same wall I always hit and then stagnated for multiple weeks, even trying different rest/reset protocols… This was kinda my “last hurrah” at a pure strength training program to see if I could indeed blast past those numbers if I ate enough and rested enough but it didnt happen.
So I decided to go back to an effort based system that would lead to some hypertrophy, and DC naturally sprung out of the plan I was already on for a number of reasons (same relative frequency (3x in 2 weeks), same general volume(~15 reps per workout), big money exercises), the only thing that really changed was the layout and using the RP set style of lifting instead of completely resting between sets.
Dang those 3 second negatives absolutely kill the amount of weight you can use. Its a totally humbling experience, excited though because that means tons of weight to add back on.