[quote]Meal Ticket wrote:
Big bench right there, good shit. So the big question about the new split is: where are you putting the deadlifts?[/quote]
I will be implementing RDL’s on one of my pull days, and sticking to box squats and trap bar deadlifts as my main leg pressing movements. I really do consider tb dl to be more legs than back. No conventional deads for awhile. They still irritate my knee.
Thursday 6/9/11
Trap Bar Deadlift
5x(150,240, 330, 380. 400, 430)
A1: Step-Ups
4x7x135
A2: Reverse Lunge
4x10x135
Standing Calf-Raises
Drop set (ran out of time, really don’t remember numbers)
Found out tonight that our trap bar weighs 60 at the gym, not 45 as I thought. This means I get to go back and add 15 lbs to all my tb lifts!! Here I’m a whole 15lbs stronger than I thought…just like that! Yay!
[quote]jskrabac wrote:
Found out tonight that our trap bar weighs 60 at the gym, not 45 as I thought. This means I get to go back and add 15 lbs to all my tb lifts!! Here I’m a whole 15lbs stronger than I thought…just like that! Yay![/quote]
Are we supposed to add the weight of the bar to our lifts?
Modifications for next cycle:
Dropping dips, replacing them with decline close-grip bench press
Dropping max effort weighted chins and pull-ups, replacing them with max rep bodyweight neutral grip and regular pull-ups. I need to maintain some endurance with these guys.
I also decided today I’m going to walk first thing in the morning for 30 minutes everyday semi-fasted on a MAG-10 pulse. I need some leisurely physical activity in my day. All this max effort training is draining (especially when it doesn’t show up physique-wise…)
[quote]Oregand wrote:
[quote]jskrabac wrote:
Found out tonight that our trap bar weighs 60 at the gym, not 45 as I thought. This means I get to go back and add 15 lbs to all my tb lifts!! Here I’m a whole 15lbs stronger than I thought…just like that! Yay![/quote]
Are we supposed to add the weight of the bar to our lifts?[/quote]
[quote]jskrabac wrote:
[quote]Oregand wrote:
[quote]jskrabac wrote:
Found out tonight that our trap bar weighs 60 at the gym, not 45 as I thought. This means I get to go back and add 15 lbs to all my tb lifts!! Here I’m a whole 15lbs stronger than I thought…just like that! Yay![/quote]
Are we supposed to add the weight of the bar to our lifts?[/quote]
[/quote]
No cats are allowed in this thread.
[quote]jskrabac wrote:
No cats are allowed in this thread.[/quote]
Well how was I supposed to know you didnt has chesseburger?
Btw, I weighed the bars in my gym this morning, 25KG. I thought it was wrong so I did it three times but nope 25KG.
That means you could in theory add 25KG to all my lifts for the last 2 months but Im not gonna, dont know why but I like just counting plates. Being much weaker than everyone else, always. Its what gives me the most drive.
And fine since no cats how about a bitta troll science?
[quote]Oregand wrote:
[quote]jskrabac wrote:
No cats are allowed in this thread.[/quote]
Well how was I supposed to know you didnt has chesseburger?
Btw, I weighed the bars in my gym this morning, 25KG. I thought it was wrong so I did it three times but nope 25KG.
That means you could in theory add 25KG to all my lifts for the last 2 months but Im not gonna, dont know why but I like just counting plates. Being much weaker than everyone else, always. Its what gives me the most drive.
And fine since no cats how about a bitta troll science? [/quote]
I’ve never heard of anyone doing that.
Monday 6/13/11
Overhead Press
DELOAD
A1: DB Shoulder Press
40 total reps, 40lbs
A2: Chin-Ups
40 total reps, BW
Dips
40 total reps, BW
Standing Calf Raise
40 total reps, 120lbs
Seated Calf Raise
30 total reps, 70 lbs
Note: Each set was AMRAP taking 30 sec rest between sets and stopping when I hit the designated number of total reps.
This is technically my deload week; however, not feeling I need a full deload. I find this is a sufficient way to keep intensity high while not frying my nervous system.
Tuesday 6/14/11
Rack Pulls
DELOAD
Box Squats
40 total reps, 185lbs (hit 20 first set)
each set AMRAP, 30 sec rest
Bulgarian Split Squats
3x15xBW
Hamstring Curls
2x15x75
Planks
2x2min
Should mention this week I am experimenting with semi-fasted training. MAG-10 pulse when I wake up, then gym time.
Thursday 6/16/11
Bench Press
DELOAD
Pull-ups
40 total reps, BW
AMRAP, 30s rest
DB Bench
40 total reps, 70lbs
AMRAP, 30s rest
Chest supported Row
5x10x1 plate, 30s rest
A1: Standing Calf Raise
3x20x75
A2: Seated Calf Raise
3x10x50
B1: Alt. DB Curls
3x12x30
B2: Tricep Rope Ext.
3x12x120
Friday 6/17/11
Trap Bar Deadlift
DELOAD
Step-Ups
3x15x60 (BB)
30 sec rest
Reverse Lunges
3x15x30s (DBs)
30 sec rest (tougher than it sounds; felt like I was in an aerobics class…lol)
Monday 6/20/11
Overhead Press
5x105, 5x120, 9x135 (so fucking close to 10!!)
A1: Single-Arm DB Shoulder Press
4x7x60
A2: Neutral Grip Chin up
12, 12, 10, 9
Decline Close-Grip Bench Press
135x10, 3x145x10
Standing Calf Raise
5x15x90
Seated Calf Raise
5x12x50
[quote]jskrabac wrote:
Monday 6/20/11
Overhead Press
5x105, 5x120, 9x135 (so fucking close to 10!!)
[/quote]
I expect better Jake!
[quote]Oregand wrote:
[quote]jskrabac wrote:
Monday 6/20/11
Overhead Press
5x105, 5x120, 9x135 (so fucking close to 10!!)
[/quote]
I expect better Jake!
[/quote]
9x135 was a PR for me just 2 weeks ago, and I did that on my 3x3 day with the same 3 weights. I’d actually say this was an improvement considering the 4 extra reps before my last set, and the fact that I even got to attempting 10.
Tuesday 6/21/11
Box Squat
8x(225, 245, 265, 275)
RDL
10x225, 3x10x275
Bulgarian Split Squats
3x15x30 (DBs)
Thursday 6/23/11
Bench Press
5x170, 5x195, 10x220
Pull-Ups
11, 10, 9
A1: DB Bench
(10,10,10,8+1 help)x75
A2: 1 Arm DB Row
4x10x75
Standing Calf Raise
5x10x135
Seated Calf Raise
5x10x70
Friay 6/24/11
Deadlift
5x315,365,365,385,3x405
Step-Ups
3x12x115
Reverse Lunge
3x15x115
Hanging Leg Raises
3x20
[i]Notes: Will not be doing RDLs and deadlifts in the same week anymore. My lower back was really beat up throughout the night and weekend.
