Did my standard workout today. Did some Farmer’s Walks with 75’s for a good distance like 6 times, then played basketball. Nothing exciting.
I’m also staying on top of mobility work, really making a difference now after about a week
Did my standard workout today. Did some Farmer’s Walks with 75’s for a good distance like 6 times, then played basketball. Nothing exciting.
I’m also staying on top of mobility work, really making a difference now after about a week
Raised weights to
Flat BB: 195
Chins: +10
Squats: 245
Deficit SGDL’s: 205
Also did Front Squat Tabata with 95 lbs. Kill me plz
Everything continued to feel easy, but this program is boring AF. lol. Doing this for 2 more weeks, then moving on to some volume.
Also, looked back at my first real cut a few summers back. I saw I had a lot of success with Carb Cycling, so I think I’m going to have two ‘lower’ days of carbs of about 250 on Monday’s and Thursday’s for the time being. I actually did god just having only trace carbs on my off days, so 2 days of no carbs, but I think that was a bit unnecessary. Plus I wasn’t doing much cardio, used less volume, etc back then.
[quote]Spidey22 wrote:
…
Also did Front Squat Tabata with 95 lbs. Kill me plz
…
[/quote]
Just no. Sounds like pain and suffering to last a thousand years.
Seriously though, I never thought to use front squats in a tabata routine.
…moment of silence as we show respect to Spidey…
[quote]Captain Needa wrote:
[quote]Spidey22 wrote:
…
Also did Front Squat Tabata with 95 lbs. Kill me plz
…
[/quote]
Just no. Sounds like pain and suffering to last a thousand years.
Seriously though, I never thought to use front squats in a tabata routine.
…moment of silence as we show respect to Spidey… [/quote]
LMAO that was good. Tabata’s with Front Squats were one of the first kinds of ‘workouts’ I ever did starting out, trying to get ripped abs and all that jazz. If you want to try it, know that it is extremely humbling, 95 was honestly too heavy lol.
Today did my same workout as yesterday, the 2x5. Also figured out how to do band laterals really well, like just hit the side delt perfectly.
Really trying to decide which routine to try after in about 2 weeks after this. Not sure if I want something in the style of PHAT, or a Chest/Back, Delts/Arms, Legs Split done 2x a week. Was thinking of running Ed Coan progression again, or maybe just going in and auto-regulating maybe. Not sure yet.
How you gonna get enough rest between hitting chest and delts separate twice a week each?
banded front squats sweet jesus. I think I would behead myself that way
[quote]ryanbCXG wrote:
How you gonna get enough rest between hitting chest and delts separate twice a week each?[/quote]
Do you mean how will I hit Delts the day after chest? I’ve really gotten rid of most OH pressing, and if I do it’s after isolation work for high reps. If you think it’s just too much for both body parts, it may be. I could always just do Chest/Back,Legs,Delts/Arms,Off,Repeat. Just a rolling cycle.
[quote]browndisaster wrote:
banded front squats sweet jesus. I think I would behead myself that way[/quote]
It does feel a bit dangerous, but honestly the next day I’ve never had that kind of ab soreness lol
[quote]Spidey22 wrote:
[quote]ryanbCXG wrote:
How you gonna get enough rest between hitting chest and delts separate twice a week each?[/quote]
Do you mean how will I hit Delts the day after chest? I’ve really gotten rid of most OH pressing, and if I do it’s after isolation work for high reps. If you think it’s just too much for both body parts, it may be. I could always just do Chest/Back,Legs,Delts/Arms,Off,Repeat. Just a rolling cycle. [/quote]
I just never found a good way for one of those workouts to conflict and that won’t truly hit everything 2x a week. More like 2x every 8 days 
[quote]ryanbCXG wrote:
[quote]Spidey22 wrote:
[quote]ryanbCXG wrote:
How you gonna get enough rest between hitting chest and delts separate twice a week each?[/quote]
Do you mean how will I hit Delts the day after chest? I’ve really gotten rid of most OH pressing, and if I do it’s after isolation work for high reps. If you think it’s just too much for both body parts, it may be. I could always just do Chest/Back,Legs,Delts/Arms,Off,Repeat. Just a rolling cycle. [/quote]
I just never found a good way for one of those workouts to conflict and that won’t truly hit everything 2x a week. More like 2x every 8 days :)[/quote]
I like this the best. I’ve tried splitting it up like Spidey mentioned but it killed my OH strength (although he said he cut most out). Personally, I just split it up into four days and rotated them through the week, taking Sundays off, other days if I have to. This way I’ve been hitting everything 3x week and fresh every session.
Personally I like legs/push/pull repeat then arms as optional day 7 obv rest can be thrown in as needed but I never saw a reason. Heavy day and pump day. Kinda JM basically style how he does his stuff. Intense day and a pump day But IMO shoulder and chest go perfectly together
Well I may end up just doing the classic Push Pull Legs.
Today did 6 sets of singles for each lift.
Flat BB:
Started with 195, adding 10 lbs each set until 245
Chins:
Started with +10, adding 10 lbs each set until +60
Back Squats:
Started with 245, adding 20 lbs each until 345
Deficit SG DL:
Started with 205, adding 20 lbs each set until 305
Nothing that impressive, except these were all SUPER easy. Like I felt like shit today because of a migraine, and everything went up easy. So that was cool, and I guess PR’s in some way when it comes to making a weight I’ve hit before feel easier.
Just did one easy set of 10 for each lift today
Flat BB: 155
Chins: BW
Squats: 185
Deficit SG DL: 155
Was all really easy obviously, but is what’s advised for the “Easy Strength” template for this.
Also read “Beyond 5/3/1” last night. Gave me some interesting ideas for templates to run.
Also,
Did the front squat tabata’s again, because I hate myself.
Also down 2lbs roughly since last week, so right on track I guess with this mini-cut. Will just keep things as is at 350/210/100
God I feel like shit. No idea why, just feel shitty. Kind of achey and just food feels weird on my stomach. Idk, just might be a bug or something. Just went it, could tell shit was off, decided to try Incline BB for the first time in forever, did a pretty quick single with 205, did some laterals and face pulls and left.
Going to take a few days off then reevaluate.
Ok PlainPat I concede you were right, that program wasn’t for me lol.
Yeah yeah I’ve program hopped a bit this last month but I’ve been bored with training lately. Made myself a new plan, there’s programming behind it, and if even one’s interested I’ll explain but honestly it’s just using smart percentages while allowing wiggle room. Also, I’m trying to stay away from failure more.
Yesterday’s Training
Upper 1:
Flat BB: These were all pretty easy obviously
215x6
190x8
170x10
Incline BB: Gosh haven’t done this is in FOREVER, so figured I need to bring it up. 2nd set rest-paused
155x3
115x12+6+4 = 22
Banded Meadows Rows ~SS~ Rear Delt Flies
50+red mini x3x10
15’sx3x25
Shrugs: I hate these idk why
225x5x15
Swiss Bar Curls ~SS~ Band Pushdowns: Dat dere Zraw technique
20x4x8-15
Greenx4xAMRAP
Was a good workout. Today’s was Chobbs inspired:
Back Squats: Felt crappy today, did not push it. Didn’t want to beat my last 315x10 because i could tell today wasn’t the day.
315x6
275x4 (paused)
245x6 (paused)
Deficit Snatch Grip DL’s:
205x3
230x3
260x3
Deficit SLDL’s: No deficit next time. idk why I did it this time lol
230x8
205x12
BB Bulgarian Split Squats: Before I had a Squat rack and when I just trained for BBall these are what I did EVERY TIME I TRAINED. So going to go back to my first love for a bit.
95x8
115x8
135x10
Abs
So yeah, that’s what I’m doing now. Also, idk how to hit calves at all only at my home gym, other than BB Calve raises. But those are lame.
Thanks for the shoutout…if you did 135x10 and it wasn’t in a smith machine you are an animal. Your bench has improved a ton also I remember when a pr of yours was 205x2
[quote]chobbs wrote:
Thanks for the shoutout…if you did 135x10 and it wasn’t in a smith machine you are an animal. Your bench has improved a ton also I remember when a pr of yours was 205x2[/quote]
Nope, no Smith machine here in my garage. Idk if my ‘form’ on split Squats is perfect, but I really just milk the middle 2/3 range of motion, kills my Quads and glutes. Plus when I did them all the time was when I could dunk the best, like I could get high enough to do it in a clogged lane as opposed to needing it open.
And thanks, Bench is slow for me but I’m finding a bit of a groove I think.
[quote]Spidey22 wrote:
Ok PlainPat I concede you were right, that program wasn’t for me lol.
Yeah yeah I’ve program hopped a bit this last month but I’ve been bored with training lately. Made myself a new plan, there’s programming behind it, and if even one’s interested I’ll explain but honestly it’s just using smart percentages while allowing wiggle room. Also, I’m trying to stay away from failure more.
Yesterday’s Training
Upper 1:
Flat BB: These were all pretty easy obviously
215x6
190x8
170x10
Incline BB: Gosh haven’t done this is in FOREVER, so figured I need to bring it up. 2nd set rest-paused
155x3
115x12+6+4 = 22
Banded Meadows Rows ~SS~ Rear Delt Flies
50+red mini x3x10
15’sx3x25
Shrugs: I hate these idk why
225x5x15
Swiss Bar Curls ~SS~ Band Pushdowns: Dat dere Zraw technique
20x4x8-15
Greenx4xAMRAP
Was a good workout. Today’s was Chobbs inspired:
Back Squats: Felt crappy today, did not push it. Didn’t want to beat my last 315x10 because i could tell today wasn’t the day.
315x6
275x4 (paused)
245x6 (paused)
Deficit Snatch Grip DL’s:
205x3
230x3
260x3
Deficit SLDL’s: No deficit next time. idk why I did it this time lol
230x8
205x12
BB Bulgarian Split Squats: Before I had a Squat rack and when I just trained for BBall these are what I did EVERY TIME I TRAINED. So going to go back to my first love for a bit.
95x8
115x8
135x10
Abs
So yeah, that’s what I’m doing now. Also, idk how to hit calves at all only at my home gym, other than BB Calve raises. But those are lame. [/quote]
Told ya man, I understand the concept of why frequency would work for olympic lifts and maybe for just bb purposes but \in a program like that were its mostly a lot of the powerlifts (bench, dead variation, squat variation) it just never seems to go as well for people in my opinion than a split or upper/lower or push pull legs does.