Natty on Pennies

[Voxel]

@danteism

I wouldn’t be adamant about the top range - I’d rather see you do 12 reps to failure than 9 with three in the tank because that’s your range. That being said, you could (and should) try to bring the reps down by increasing your weights maybe a tad faster, otherwise there would be no point on having a rep range.

Right, that usually does not end up being a problem. But I don’t know, I surprised myself with overshooting my rep range by 4 reps on the back squat out of sheer will. It was a lot of fun!

@danteism

But I’d rather do it over a couple of session with a bit bigger jumps than usual compared to one massive jump - You get more productive weeks before stalling that way. Personally, my Last week’s heavy Hack squat set was 17 reps, so I jumped a bit more this week (10kg as opposed to 5kgs) and did 21 reps (whoops). So now I’m going to jump another 10kgs and see how that goes. If the reps keep on climbing I’ll make the jumps a bit bigger. As a rule of thumb, I’d usually try to jump a max of 10% of the weight used, usually 5% or so. (note that these numbers are arbitary and the actual increasement would depend on how advanced you are and how good of a day you’ re having: if you can add 15 kilos and stay within the rep range (preferably without your reps absolutely crashing from like 13 to 5) go for it. If it’s 2.5 kilos, that’s good as well, and at some point that will be the rate you’re progressing at

Gotcha!

@danteism

In that Case you could use trap bar as one deadlift, and as you have your main squat and two assistance ones (D2 and D3) make those assistance squats something that aren’t that hard on your back - say front squats and SSB/Hack squat machine instead of pause squat and pin squat. (I could be totally off with the movement picks but you get the idea).

I don’t think that you are. Front squats are great for working my torso, so doing them more is not a bad thing.

@danteism

I did it. Matched my reps on front squat with +2.5kgs from Last week, and beat my reps by 2 on hip thrust with +5kgs from last week. With isolation stuff I went up in weight and either maintained or dropped slightly on reps, still keeping within the boundaries.

Good on ya!

@danteism

Good to know, keep me posted if stuff comes up

Of course! We just found out today

@danteism

Yeah. Your upper back works quite hard on deadlifts (isometrically, but still, it’s not like your back is without any stimulation) and some on pullups as well. If rowing oncea week isn’t enough you could include a rear delt row/Face pull as a delt movement on day 1 or 2 and get some extra stimulation that way.

My upper back seems ambivalent as fuck to all stimulus. It’s like it’s asking me to do more still and I row twice weekly, deadlift twice, vertical pull twice, and climb for two sessions. And I still beat rep PRs.

I’m thinking as a first stab, trying to take into account how the gym is in it’s layout and not wanting to have us wait on one another too much

Monday:
Back squat 3 x 5-9 (lower set count to really make the most out of these sets), 1-2 reps in tank
Incline bench 3 x 5-9 (can arguably be supersetted with the above), 1 rep in tank
Snatch-grip Deadlift 4 x 6-10 (I love this lift, if the training stress turns out to be too high this could be replaced by a muscle snatch but I doubt that),
Dips / Curls / Lateral raise tri-set 2-3 x 6-10 to failure

Wednesday
Deadlift 3x3-5
Bench 3x5-9 (can arguably be supersetted with the deadlift)
Front squat 4x6-8
Pull-ups 4x5-9 (ss: loaded carry?)

Friday:
A1. Hack squat 3x5-9 or front squat with a pause if machine is busy. Hoping to target quads more than what front squat would afford
A2. Smith Machine Hip Thrust 3x6-10 (pairing these so that we aren’t all waiting on one another too much)
B. Split Squat 2-3 x 6-10 or pistol squat (ss: side-walks with band)
C. Lying Leg Curl 2 x 8-12, 1 x 6-8-10 dropset (because… fun)

Saturday:
Military Press 3 x 5-9
Chin-up 4 x 5-9
Tricep extension (i.e. skullcrusher) → JM Press → Close grip 8-10 + max + max for 3 sets
Seal row or chest-supported row 3 x 10-12

And then saving the trap-bar deadlift as an alternative to the Friday hack squat if my performance mentality takes over.