[quote]skyel7 wrote:
Sweet! i’m all over it.
I deadlift on Tuesday. Then I’ll do rep work Wednesday or Thursday.
Feel free to stop by and correct if i mess up somewhere. [/quote]
don’t worry i’ll check in and make a suggestion or two lol
[quote]squat1000b700 wrote:
for rep work i would do something like dumbell press or push ups. Change it every 3 weeks.
you will do 3 sets of 10-16 leaving two in the tank
on the last set you go to failure.
if all sets are above 12 go up in weight next week.
[/quote]
I hadn’t seen this.
Thanks. Will do.
Today OFF
interval sprints 30secs on 30 secs off x 10
[quote]skyel7 wrote:
[quote]squat1000b700 wrote:
for rep work i would do something like dumbell press or push ups. Change it every 3 weeks.
you will do 3 sets of 10-16 leaving two in the tank
on the last set you go to failure.
if all sets are above 12 go up in weight next week.
[/quote]
I hadn’t seen this.
Thanks. Will do. [/quote]
does it all make sense ? you would sub this for 5 3 1 OHP day …
for the next several months think bodybuilder for your upper body days…
you need the volume and the strain
Jim
your welcome 
[quote]squat1000b700 wrote:
[quote]skyel7 wrote:
[quote]squat1000b700 wrote:
for rep work i would do something like dumbell press or push ups. Change it every 3 weeks.
you will do 3 sets of 10-16 leaving two in the tank
on the last set you go to failure.
if all sets are above 12 go up in weight next week.
[/quote]
I hadn’t seen this.
Thanks. Will do. [/quote]
does it all make sense ? you would sub this for 5 3 1 OHP day …
for the next several months think bodybuilder for your upper body days…
you need the volume and the strain
Jim
your welcome
[/quote]
Makes sense. I did a body part split last winter so I’m familiar with the high volume.
It will be a nice change/ addition to 5 3 1.
good it will be good. you will still get good solid strength work from 5X5 on your bench day.
if you are doing it right at the end of all your sets (including accessory work) you should be just getting them or coming close to failing with good form. You have to strain to gain
Training
warm up, had to foam roll abit + mobility/ activation
Deads
135 x 8
rear delt flies:15
145 x 5
15
170 x 5
12
190 x 16
7
G’Mornings
5 x 15 (85lbs)
Hanging knee raises
5 x 12(10lbs)
lots of good info here, skye! so you did the flies between deads, without rest? sorry if this is the lamest question but i’m a tad confused.
that tennis player lady’s back and arms…drool…
[quote]talenaah wrote:
lots of good info here, skye! so you did the flies between deads, without rest? sorry if this is the lamest question but i’m a tad confused.
that tennis player lady’s back and arms…drool…:)[/quote]
I supersetted. I rested afterwards, I can’t remember exactly how long I usually go by feel. I’d say 90s to 2min.
I may be doing it wrong, tho. :-H
[quote]skyel7 wrote:
[quote]talenaah wrote:
lots of good info here, skye! so you did the flies between deads, without rest? sorry if this is the lamest question but i’m a tad confused.
that tennis player lady’s back and arms…drool…:)[/quote]
I supersetted. I rested afterwards, I can’t remember exactly how long I usually go by feel. I’d say 90s to 2min.
I may be doing it wrong, tho. :-H[/quote]
nope you did a great job !!! that little bit of extra work will go a long way
nice job today
[quote]talenaah wrote:
lots of good info here, skye! so you did the flies between deads, without rest? sorry if this is the lamest question but i’m a tad confused.
that tennis player lady’s back and arms…drool…:)[/quote]
Thank you I am “fixer” (which sometimes gets me into trouble) I love my job and I love helping people.
I have been training the “tennis player” for 8 years. After playing college tennis she got into marathon running just because all her friends were doing it. She hated what is was doing to her body so i talked her into getting back into tennis and we started lifting she is a hard worker and loves lifting weights. Her body looks 1000000000000 times better now at 40 than it did at 32. I am very proud of her.
she lifts twice a week full body and plays tennis three to four times a week.
here she is pulling 125 sumo with 100lbs of chain for a triple she is 4’11 105lbs
here she is doing bar complexes with 75lbs … look at how “BULKY SHE IS LOL”
tight left hip from all the years of tennis we are working on that
that is fucking awesome. thanks for all the coaching here, jim. yeah, i fully intend to look better at 40 then i do now at 36. and i look better now than at 32 for sure. very inspiring.
great job sye! i was thinking those were super sets. still demanding, IMO. i go now to report my silly deads for day 2 of 5 3 1.
Excellent info here! Thanks Skye and Jim, just learned a ton. You’re right, for me going up 5lbs is a big jump. Good stuff.
Awesome work girl!
Thanks Masch and T.
Jim, thanks for all the help. I’m gonna do the rep work tomorrow. I’ll probably do some BB complexes today to keep the fluff in check + foam rolling.
whoa…i just learned a bit too…thanks skye and squat1000b700 , stopping by your log has been most useful
Jim, I learned alot here. My bench press sucks too, and I hear and understand the VOLUME advice.
[quote]talenaah wrote:
that is fucking awesome. thanks for all the coaching here, jim. yeah, i fully intend to look better at 40 then i do now at 36. and i look better now than at 32 for sure. very inspiring.
great job sye! i was thinking those were super sets. still demanding, IMO. i go now to report my silly deads for day 2 of 5 3 1.
[/quote]
Thank you everyone … I am more than happy to help when i can
as for the super sets they should not be demanding (they should not effect the main lift of the day) most of my clients i train twice a week and it is a great way to bring up weak areas instead of standing around.
in between bench sets i might have someone do some reverse hypers or rubber band hamstring curls between sets.
with my high school kids and true green lifters. i will have them do a circut of:
2X
reverse hypers
GHR/rubber band hamstring curls
sit ups
inverted rows
push ups
shoulder complex
before every work out. To build muscle and a base you have to do some work. To quote Dave Tate. “you can’t flex bone”
Hey Skye-
I replied back to you in my log about the protein stuff, but it was a no no and got deleted…I also pm’d you, but I think they got to that too?? oO. hmm…at least its not showing that I sent it…
what we were talking about IS out there…but I guess thats all Im allowed to say!
Training
Rep work…I may have gotten abit over-zealous…
Incline DB press:
10, 12, 17(25lbs)
Decline push ups:
8, 12, 10, 15
Cable rows:
12, 12, 12(100)
ab stuff
KB swings: tabata w/ 16kgs