Yeah, running his programming right now and he added 35lbs to his squat. Just were on separate shifts so we meet up when we can
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Week 3 - Blast
- 4AM: 3 Mile Walk
Workout A1 (8 PM) - Chest: BB Incline Press 1x11-15 RP
- 225lb, 13+7+3
- Shoulders: DB Seated Press 1x15-30 RP
- 70lb’s, 20+5+3
- Triceps: Weighted Dip 1x15-20 RP
- BW +45lb, 10+4+2
- Back Width: Wide-Grip Pull-Up 15-20 RP
- BW, 14+4+4
- Back Thick: Deadlift SS
- 1x10 (305lb)
- 1x6 (355lb)
- Extreme Stretch for Chest
- Reverse Grip Dip Stretch 3x60s
3 Likes
Been busy with work and hadn’t been posting. Still training but switched things up a bit from DC 3-way to a 5-Way Split. Comical that as soon as I make that decision Tnation drops an article saying it’s a bad approach for people like me. Haven’t put serious effort into a bro-split probably since I was a teenager and knew of no other way to train. Had good progress then as all newbies do but it sounds like a fun approach to me now after watching too many Seth Feroce videos on YouTube.
Planning to apply many of the tenants I picked up from DC training and keep the bro split effort based on one all out top set, but I think the warmups/ramp sets leading up to that top set can be considered useful volume even if not every set is planned out on paper before hand and you just go by feel.
I liked the idea of Feroce’s “Seth Sets” which I believe are actually called “Cut-and-Burn” sets where you do a drop set with half the weight but for twice the reps. If you can’t get all the “twice-the-reps” in one set you just do as many as you can and then chip away at the remaining reps in as few sets (hopefully just one more) as possible. I think this is a good way to motivate yourself to get in quality reps and know you are giving an exercise your all.
Might throw in those C&B sets on occasions where/if/when I can’t beat the log book on a Double Rest Pause set as punishment (or rather motivation to not miss). Seems like you should always be able to do 1/2 the weight for 2x the reps if the 2x is even a chipper-set. Or just throw them in on days when I am feeling off and beating the log book is going to be a terrible idea.
Edit:
Forgot to mention that I have been taking a 2-3 mile walk every morning right when I wake up. So far it’s just been a walk rather than a ruck trying to build up a new habit. After about 3 weeks now I think I am ready to start adding in weight slowly and make this a ruck. We will see how this goes.
1 Like
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Week 1:
-
Sunday: Chest & Triceps
- A1: Lower Pectoral
- BB Bench Press
- 225x12, 245x12
- H: 275x12, HH: 295x7
- B1: Upper Pectoral
- DB Incline Bench Press
- 60’s x12
- DRP: 80’s x20+9+4
- C1: Chest & Tricep
- Weighted Dips
- +25x8, +45x8
- DRP: +90x10+3+(0)
- D1: Chest Width
- Incline DB Fly-Press
- 40’s x12
- C&B: 50’s x20, 25’s x28+12
- A1: Lower Pectoral
-
Wednesday: Back & Biceps
- A1: Back Width
- Lat Pulldown
- B1: Back Thickness
- BB Row
- C1: Lower Lat
- Reverse Grip Lat Pulldown
- D1: Upper Back
- Wide Grip Cable Row
- E1: Lower Back
- Back Extension
- A1: Back Width
-
Thursday: Shoulders & Upper Back
- A1: Front Delts
- DB Front Raises
- B1: Side Delts
- DB Lateral Raises
- C1: Rear Delts
- DB Bent Over Flys
- D1: Rhomboids
- Seated Cable Row
- E1: Traps
- BB High Pull
- A1: Front Delts
-
Friday: Biceps & Triceps
- A1: Bicep & Forearm Thickness
- DB Pinwheel Curl
- 25lb, 35lb, 40lb, 45lb x15
- DRP: 50lb x12+5+3
- A2: Tricep Lateral Head
- Rope Pushdown
- 25lb, 50lb, 65lb x15
- DRP: 75lb x15+10+12
- B1: Bicep Long Head
- Close Grip BB Curl
- B2: Tricep Long Head Size
- Cable Overhead Ext
- DRP: 75lb x15+11+5
- C1: Bicep Short Head
- DB Curl (Thumb Against DB)
- 30lb x10
- 35lb x10+5+3
- A1: Bicep & Forearm Thickness
-
Saturday: Ruck +25lb, 2.6 miles
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Week 2: -
Sunday: Chest, Triceps, & Shoulders
- 0: Warmup
- Push-ups
- Band Facepulls / Pullaparts
- Band Pressdowns
- A1: Lower Pectoral
- DB Flat Bench Press
- 50lb x20
- 75lb x20
- DRP: 100lb x12+4+3
- B1: Upper Pectoral
- BB High Incline Bench Press
- 9-15 H: 185lb x14
- 6-10 HH: 245lb x4
- C1: Tricep Mass
- JM Press
- 9-15 H: 95lb x14
- 6-10 HH: 115lb x10
- D1: Chest Width
- DB Pullover
- DRP: 100lb x10+4+3
- E1: Shoulders
- DB Lateral Raises
- 30lb x20
- 40lb x15
- DRP: 45lb x8+4+3
- 0: Warmup
2 Likes
Monday: 5:30AM Ruck 3 mile (+25lb)
Tuesday: Rest …got a couple hours of sleep due to nonsense work stuff…after work I fell asleep in a chair on front step waiting on a person to show up at the house. This sort of old-man behavior doesn’t typically happen to me so I took that as a sign that I need more sleep today.
- Wednesday: Back & Biceps
- 0: Warmup
- Band Assisted Pull-Ups
- Inverted Row
- A1: Back Width
- V-Grip Chin-Ups
- DRP: Bodyweight 15+5+3
- Weighted Chins 3x5 (+25lb)
- B1: Back Thickness
- Close Grip T-Bar Row
- 120lb x15
- DRP: 210lb x14+5+2
- C1: Lower Lat
- Reverse Grip T-Bar Row
- 120lb x15
- DRP: 145lb x40+12+5
- Go heavier next time. Hit more middle back than lower Lat, and range of motion was pretty short but seemed to work some muscles I don’t usually hit in that way so I will call it a success.
- D1: Lower Back
- Banded Good Morning
- 3x20 (#2 Band)
- E1: Biceps
- DB Hammer Curl
- 45lb x15
- C&B: 25lb x30
- 0: Warmup
1 Like
-
Thursday: Off
-
Friday: Shoulders & Upper Back
- 0: Warmup
- Band Pull-A-Parts
- Band Face-Pulls
- A1: Front Delts
- BTN Seated Press
- 9-15 H: 125lb x10
- 6-10 HH: 145lb x7
- Always hated this exercise; for some reason it always feels off. Going to keep working at in the 3 week rotation (DC-ish) as I feel really weak on it and there is likely some imbalance I have in my shoulders as pressing from the front is way easier for me.
- B1: Side Delts
- Cable (Band) Side Raises
- DRP: 11+5+4
- Got creative with this one using a band and D-Handle…felt as good as any cable tower I ever used.
- Workout got cut short today for life reasons. Pick it back up when I can.
- 0: Warmup
-
Saturday: Legs (and Shoulder/Trap leftovers from Friday)
- A1: Rear Delts
- DB Incline Rear Delt Flys
- 25lb x20
- DRP: 35lb x9+4+3
- B1: Upper Back
- Chest Supp. DB Row
- 45lb x12
- 55lb x12
- DRP: 70lb x12+6+4
- C1: Traps
- BB Shrugs
- 125lb x15
- 215lb x15
- 9-15 H: 305lb x15
- 6-10 HH: 375lb x10
- Shrugs were easy today…wasn’t too long ago 305 felt sloppy.
- D1: Quads
- Camber Bar Box Squat
- 9-15 H: 355lb x13
- 6-10 HH: 425lb x7
- E1: Glutes/Hamstrings
- Camber Bar Good Morning
- 9-15 H: 265lb x9
- 6-10 HH: 355lb x4 (was not getting 6 of these…)
- Notes:
- Not too bad for lifting on an empty stomach. Had to eat an apple about half way into this…not sure it helped but maybe placebo effect kicked in to help. Just been drinking coffee all day like an idiot. The “angry at fat people” thread gave me a great idea so I am going to go smash some strawberry pop-tarts and start the charcoal grill for smoked chickens. Maybe IPAs in my future too.
- A1: Rear Delts
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Zero points for presentation.
1 Like
Lol !
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Week 3:
- Sunday: Chest, Triceps, & Shoulders
- 0: Warmup
- Push-ups
- Band Facepulls / Pullaparts
- Band Over-and-Backs
- Band Pressdowns
- A1: Lower Pectoral
- DB Decline Press
- 50lb x20
- 70lb x15
- DRP: 100lb x16+5+3
- B1: Upper Pectoral
- BB Low Incline Bench Press
- 135lb x10
- 185lb x10
- 9-15 H: 225lb x10
- 6-10 HH: 255lb x6
- C1: Tricep Mass
- Close Grip Bench Press
- 9-15 H: 185lb x12
- 6-10 HH: 205lb x8
- D1: Chest Width
- Flat DB Fly-Press
- 30lb x15
- 40lb x10
- DRP: 50lb x12+4+4
- E1: Shoulders
- DB Single Arm Head Supp. Fly
- 50lb x10
- C&B: 25lb x20
- 0: Warmup
Bought apple crisp at a pumpkin patch today, and some cinnamon ice cream. Going to get my post-workout glycogen installed before bed.
2 Likes
Week 3 went off the rails so just took a few days off to rest.
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Week 4:
- Sunday: Chest, Triceps, & Shoulders
- 0: Warmup
- Push-ups
- Band Facepulls / Pullaparts
- Band Pressdowns
- A1: Lower Pectoral
- BB Bench Press
- KPI Week 1:
- H: 275x12 (Calc: 385)
- HH: 295x7 (Calc: 365)
- 9-15 H: 285lb x13
- 6-10 HH: 305lb x6
- B1: Upper Pectoral
- DB Incline Bench Press DRP
- KPI Week 1:
- DRP: 80’s x20+9+4
- DRP: 90’s x13+7+3
- C1: Tricep Mass
- Weighted Dips
- KPI Week 1:
- DRP: +90x10+3+(0)
- DRP: +90 x7+0
- C&B: +45lb x14
- D1: Chest Width
- Incline DB Fly-Press
- 50lb x 10
- C&B 25lb x20
- E1: Shoulders
- DB Lateral Raises
- 40lb x8
- C&B: 20lb x16
- 0: Warmup
3 Likes
- Monday: Back & Biceps
- 0: Warmup
- Band Assisted Pull-Ups
- Inverted Row
- A1: Back Width
- Wide Grip Pull-ups
- BW x12+4+2
- B1: Back Thickness
- BB Rows
- 9-15 H: 225lb x10
- 6-10 HH: 275lb x7
- C1: Lower Lat
- Yates Rows
- 9-15 H: 185lb x12
- 6-10 HH: 225lb x9
- D1: Lower Back
- SSB Good Morning
- 9-15 H: 158lb x13
- 6-10 HH: 208lb x6
- E1: Biceps
- BB Curl
- DRP: 65lb x17+12+7
- 0: Warmup
3 Likes
Tuesday
2 Mile ruck (+50lb)
2 Likes
Wednesday
3 mile ruck (+50lb)
1 Like
Been trying to ambush some deer lately. No such luck yet.
Monday
DB Lateral Raise 45lb 8-6-4 DRP
DB Front Raise 45lb 2x8
DB Rear Delt Fly 25lb 2x20
DB Curl 40lb 2x10
DB Hammer Curl 45lb 2x15
Tricep EZ Bar Pushdown 75lb 2x15
2 Likes
Wednesday
Lots of walking today (hunting)
Reverse Grip Lat Pull 75lb 4x15
Multigrip Camber Bar Bench Press
- wide neutral grip, camber bar
- worked up to a heavy single with chains and hitting 5’s and 3’s on way up.
- 339lb (297lb +2x Chain 42lb)
Multigrip Camber Bar Row
187lb x10
207lb 3x8
DB Bench Press
80lb 3x15
3 Likes
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Week 5:
- Sunday: Chest, Triceps, & Shoulders
- 0: Warmup
- Push-ups
- Band Facepulls / Pullaparts
- Band Pressdowns
- A1: Lower Pectoral
- DB Flat Bench Press
- DRP: 100lb x15+5+3
- B1: Upper Pectoral
- BB High Incline Bench Press
- 9-15 H: 205lb x10
- 6-10 HH: 225lb x7
- C1: Tricep Mass
- JM Press
- 9-15 H: 115lb x15
- 6-10 HH: 135lb x10
- D1: Chest Width
- DB Pullover
- DRP: 100lb x10+4+3
- E1: Shoulders
- DB Lateral Raises
- 30lb x10
- 40lb x5
- DRP: 45lb x9+5+3
- 0: Warmup
3 Likes
- Friday: Back & Biceps
- A1: Back Thickness
- MGCB Seal Rows
- 187lb 4x10
- B1: Lower Lat
- Single Arm DB Row
- 100lb 3x10
- C1: Upper Back
- BB Shrugs
- 225lb 2x15
- D1: Biceps
- DB Hammer Curl
- 45lb 2x12
- DB Bicep Curl
- 40lb 2x10
- A1: Back Thickness
3 Likes
how do you feel about the seal rows?