Just saying with the accesories in accumulation its supposed to be non-specific, aka mostly no barbell exercises. Talk to STB about it but when we exchanged PMs he explained this a bit to me. And I saw your post in the westside thread about the assistance work. STB’s gonna tell you it doesn’t fucking matter. Accumulation is technically an off-season so as long as you improve GPP and put on some muscle it doesn’t matter what you do.
However 2 things reccommended to me from STB were to do multiple sets of timed sets with 30, 45, or 60 seconds or 60 reps in as few sets as possible for RE.
[quote]PlainPat wrote:
Hey did you ever figure out how to set up reverse bands in a half rack? I remembered you posted a thread about it awhile back.[/quote]
Not exactly. Haven’t tried it. I figured that if I’m ever going to do reverse band work, then I’m going to go to a gym with a full power rack. It’s still a bitch to figure out, but I think I have a good set up. The problem is that where the bands are attached to the rack, the bar would be pretty far out in front, possibly throwing off the tension. So as of right now, I’m not entirely sure.
Band stretches on hamstrings and quads. These felt awesome.
Front Squat Box Squat
Sets 1-2 - 45x5
Set 3 - 95x2
Set 4 - 115x2
Set 5 - 135x2
Set 6 - 155x1
Set 7 - 175x1
Set 8 - 195x1
Set 9 - 225x3* PR. Never done this exercise before, but I’ve always known that I suck at front squatting. Gotta do the things you suck at. I could probably throw a little more volume in next week with this exercise, maybe a few more sets or something. But I’m looking for 235-245x3 next week. We’ll see how it goes.
Pull-throughs
4x10x95 (stack). I love pull-throughs. I look like a retard to everybody else in the gym, but the burn in my glutes is like nothing else.
Leg Press
Set 1 - 3ppsx10
Set 2 - 4ppsx10
Set 3 - 5ppsx10
Set 4 - 6ppsx10
Standing Ab Crunches
4x10x95 (stack)
DONE.
This gym needs more weight lol. Anyways, going for the 3RM felt good today. I kinda liked taking a break from maxing out. My workout felt a little different, as well. Maybe because I had my headphones up as loud as they would go, blasting Lamb of God and other dark music. Definitely felt different. At least the Lady GaGa and Pearl Jam were blocked out.
[quote]PlainPat wrote:
Hey did you ever figure out how to set up reverse bands in a half rack? I remembered you posted a thread about it awhile back.[/quote]
Not exactly. Haven’t tried it. I figured that if I’m ever going to do reverse band work, then I’m going to go to a gym with a full power rack. It’s still a bitch to figure out, but I think I have a good set up. The problem is that where the bands are attached to the rack, the bar would be pretty far out in front, possibly throwing off the tension. So as of right now, I’m not entirely sure.
CS[/quote]
when I worked out at the school gym they had a half rack and depending how yours is set up I looped the bands over the pullup handles which were like 6 inches further out from the Jhooks. The bands were on an angle but as long as I didnt walk my squats out very far it worked well. So long as you set it up like that everytime I cant see the tension being a problem. I couldnt do rev band deadlifts in the half rack though.
[quote]PlainPat wrote:
Hey did you ever figure out how to set up reverse bands in a half rack? I remembered you posted a thread about it awhile back.[/quote]
Not exactly. Haven’t tried it. I figured that if I’m ever going to do reverse band work, then I’m going to go to a gym with a full power rack. It’s still a bitch to figure out, but I think I have a good set up. The problem is that where the bands are attached to the rack, the bar would be pretty far out in front, possibly throwing off the tension. So as of right now, I’m not entirely sure.
CS[/quote]
when I worked out at the school gym they had a half rack and depending how yours is set up I looped the bands over the pullup handles which were like 6 inches further out from the Jhooks. The bands were on an angle but as long as I didnt walk my squats out very far it worked well. So long as you set it up like that everytime I cant see the tension being a problem. I couldnt do rev band deadlifts in the half rack though. [/quote]
I would mostly be doing reverse band benches, so I would have to watch how far away from the j-hooks my set up is so I don’t have to pull the bar out too far. Thanks for the info, though.
[quote]PlainPat wrote:
Hey did you ever figure out how to set up reverse bands in a half rack? I remembered you posted a thread about it awhile back.[/quote]
Not exactly. Haven’t tried it. I figured that if I’m ever going to do reverse band work, then I’m going to go to a gym with a full power rack. It’s still a bitch to figure out, but I think I have a good set up. The problem is that where the bands are attached to the rack, the bar would be pretty far out in front, possibly throwing off the tension. So as of right now, I’m not entirely sure.
CS[/quote]
when I worked out at the school gym they had a half rack and depending how yours is set up I looped the bands over the pullup handles which were like 6 inches further out from the Jhooks. The bands were on an angle but as long as I didnt walk my squats out very far it worked well. So long as you set it up like that everytime I cant see the tension being a problem. I couldnt do rev band deadlifts in the half rack though. [/quote]
I would mostly be doing reverse band benches, so I would have to watch how far away from the j-hooks my set up is so I don’t have to pull the bar out too far. Thanks for the info, though.
CS[/quote]
I came to the same conclusion as you, thinking if I pull it too far from the rack the tensions off, and itll be pulling me back into the rack the whole time
I watched this video once the other day and didn’t think much of it. I watched it again tonight, and BAM! Epiphany. I’ve now figured it out. Like this guy, I hate religion. Now, I only follow Jesus. Some might call that Christianity, and that’s okay; I respect your opinion, but faith is something that’s based off of beliefs and ideas, not stone cold facts. But, I do believe the saving grace of Christ to be a fact and it is something that I had been living without for the past couple years of my life.
Sets 1-3 - 45x10
Set 4 - 95x3
Set 5 - 115x3
Set 6 - 135x3
Set 7 - 155x1
Set 8 - 175x1
Set 9 - 195x1
Set 10 - 205x3* PR. Felt nice and strong tonight. I’ll probably be looking for 215x3 or 205x5 next week.
Rolling Dumbbell Tricep Extensions
4x12x45s
Lat Pulldowns
4x10x110
Cable Front Raises
4x12x15
Machine Preacher Curls
4x12xWhatever…
DONE. Solid workout tonight. Not very hard. Could probably pick up the intensity a little next week. But, I got out of there with a PR, so mission accomplished.
Did the 20 sets in 16:14. Shooting for 15:30 next week. It felt like my glutes were on fire.
Seated Hamstring Curls
Set 1 - 100x15
Set 2 - 115x15
Set 3 - 120x15
Set 4 - 125x15
Leg Press
Set 1 - 4ppsx12
Set 2 - 5ppsx12
Sets 3-4 - 6ppsx12
Weighted Decline Sit-ups
Set 1 - 25x10
Sets 2-4 - 35x10
DONE
Good workout today. Everything felt nice and fast today. Hoping to get back at it just as hard tomorrow.
CS[/quote]
Do 2" deficit deadlifts tomorrow and we’ll have a contest to see who can work the highest for a 3RM. Unless you went with that plan you posted in the westside thread in which case don’t mess with your training for a stupid online bet haha.
Did the 20 sets in 16:14. Shooting for 15:30 next week. It felt like my glutes were on fire.
Seated Hamstring Curls
Set 1 - 100x15
Set 2 - 115x15
Set 3 - 120x15
Set 4 - 125x15
Leg Press
Set 1 - 4ppsx12
Set 2 - 5ppsx12
Sets 3-4 - 6ppsx12
Weighted Decline Sit-ups
Set 1 - 25x10
Sets 2-4 - 35x10
DONE
Good workout today. Everything felt nice and fast today. Hoping to get back at it just as hard tomorrow.
CS[/quote]
Do 2" deficit deadlifts tomorrow and we’ll have a contest to see who can work the highest for a 3RM. Unless you went with that plan you posted in the westside thread in which case don’t mess with your training for a stupid online bet haha.[/quote]
Haha I’m in accumulation right now, but I’m actually doing deficits in a few weeks, so I’ll accept your challenge then.
Did the 20 sets in 16:14. Shooting for 15:30 next week. It felt like my glutes were on fire.
Seated Hamstring Curls
Set 1 - 100x15
Set 2 - 115x15
Set 3 - 120x15
Set 4 - 125x15
Leg Press
Set 1 - 4ppsx12
Set 2 - 5ppsx12
Sets 3-4 - 6ppsx12
Weighted Decline Sit-ups
Set 1 - 25x10
Sets 2-4 - 35x10
DONE
Good workout today. Everything felt nice and fast today. Hoping to get back at it just as hard tomorrow.
CS[/quote]
Do 2" deficit deadlifts tomorrow and we’ll have a contest to see who can work the highest for a 3RM. Unless you went with that plan you posted in the westside thread in which case don’t mess with your training for a stupid online bet haha.[/quote]
Haha I’m in accumulation right now, but I’m actually doing deficits in a few weeks, so I’ll accept your challenge then.
CS[/quote]
Yeah same with the accumulation, I’m going for 300 for 3 tomorrow. The challenge is set.
Did the 20 sets in 16:14. Shooting for 15:30 next week. It felt like my glutes were on fire.
Seated Hamstring Curls
Set 1 - 100x15
Set 2 - 115x15
Set 3 - 120x15
Set 4 - 125x15
Leg Press
Set 1 - 4ppsx12
Set 2 - 5ppsx12
Sets 3-4 - 6ppsx12
Weighted Decline Sit-ups
Set 1 - 25x10
Sets 2-4 - 35x10
DONE
Good workout today. Everything felt nice and fast today. Hoping to get back at it just as hard tomorrow.
CS[/quote]
Do 2" deficit deadlifts tomorrow and we’ll have a contest to see who can work the highest for a 3RM. Unless you went with that plan you posted in the westside thread in which case don’t mess with your training for a stupid online bet haha.[/quote]
Haha I’m in accumulation right now, but I’m actually doing deficits in a few weeks, so I’ll accept your challenge then.
CS[/quote]
Yeah same with the accumulation, I’m going for 300 for 3 tomorrow. The challenge is set.[/quote]
I almost always go for a 1 RM, so I’ll be shooting for about 365.
Did the 20 sets in 16:14. Shooting for 15:30 next week. It felt like my glutes were on fire.
Seated Hamstring Curls
Set 1 - 100x15
Set 2 - 115x15
Set 3 - 120x15
Set 4 - 125x15
Leg Press
Set 1 - 4ppsx12
Set 2 - 5ppsx12
Sets 3-4 - 6ppsx12
Weighted Decline Sit-ups
Set 1 - 25x10
Sets 2-4 - 35x10
DONE
Good workout today. Everything felt nice and fast today. Hoping to get back at it just as hard tomorrow.
CS[/quote]
Do 2" deficit deadlifts tomorrow and we’ll have a contest to see who can work the highest for a 3RM. Unless you went with that plan you posted in the westside thread in which case don’t mess with your training for a stupid online bet haha.[/quote]
Haha I’m in accumulation right now, but I’m actually doing deficits in a few weeks, so I’ll accept your challenge then.
CS[/quote]
Yeah same with the accumulation, I’m going for 300 for 3 tomorrow. The challenge is set.[/quote]
I almost always go for a 1 RM, so I’ll be shooting for about 365.
Did the 20 sets in 16:14. Shooting for 15:30 next week. It felt like my glutes were on fire.
Seated Hamstring Curls
Set 1 - 100x15
Set 2 - 115x15
Set 3 - 120x15
Set 4 - 125x15
Leg Press
Set 1 - 4ppsx12
Set 2 - 5ppsx12
Sets 3-4 - 6ppsx12
Weighted Decline Sit-ups
Set 1 - 25x10
Sets 2-4 - 35x10
DONE
Good workout today. Everything felt nice and fast today. Hoping to get back at it just as hard tomorrow.
CS[/quote]
Do 2" deficit deadlifts tomorrow and we’ll have a contest to see who can work the highest for a 3RM. Unless you went with that plan you posted in the westside thread in which case don’t mess with your training for a stupid online bet haha.[/quote]
Haha I’m in accumulation right now, but I’m actually doing deficits in a few weeks, so I’ll accept your challenge then.
CS[/quote]
Yeah same with the accumulation, I’m going for 300 for 3 tomorrow. The challenge is set.[/quote]
I almost always go for a 1 RM, so I’ll be shooting for about 365.
CS[/quote]
In that case I’m going for 365 for 3. [/quote]
Can I play?
I’ve started to take a deeper look at my training and realized that in order to not get fat, I have start to start doing more “bodybuilding-type” assistance work and watch my diet. As of right now, I’m trying to cut a large portion of the sugar out of my diet, because that’s what I believe killed me the most last year. I’m also going to be switching from a mass gainer to a regular old protein shake for some better “lean” gains. Besides the diet and training tweeks, fasted cardio on off days will be in store, as well. Hoping to only gain about 10 more pounds, still put another 100 pounds on my total, and lose a few inches on my waist. Wish me luck.
