Spidey: Back in Black

Training Training Logs
841

[quote]Spidey22 wrote:
Good workout. I think I’m going to make an arbitrary rule that I won’t do more than like 6 lifts per session. Keeps me a bit more focused. On OHP days I’ll do 2 back lifts, on Incline BB days I’ll just do one back lift and a delt raise variation.[/quote]

Lol at “no more than 6 lifts per session”.

I spent 6 months or so doing no more than 1 lift per session (layer system stuff), so 6 is still a really huge number for me. Right now 3-4 is about all I can handle and still keep good focus. 2 big lifts and 1-2 bi/tri lifts.

842

I get a warm fuzzy feeling inside when I see your pressing keep progressing

843

[quote]LoRez wrote:

[quote]Spidey22 wrote:
Good workout. I think I’m going to make an arbitrary rule that I won’t do more than like 6 lifts per session. Keeps me a bit more focused. On OHP days I’ll do 2 back lifts, on Incline BB days I’ll just do one back lift and a delt raise variation.[/quote]

Lol at “no more than 6 lifts per session”.

I spent 6 months or so doing no more than 1 lift per session (layer system stuff), so 6 is still a really huge number for me. Right now 3-4 is about all I can handle and still keep good focus. 2 big lifts and 1-2 bi/tri lifts.[/quote]

Agreed. I would have a hard time finding 6 different things to do in 1 day. Or more accurately, finding the time. I spent nearly an hour squatting last night.

844

[quote]flipcollar wrote:

[quote]LoRez wrote:

[quote]Spidey22 wrote:
Good workout. I think I’m going to make an arbitrary rule that I won’t do more than like 6 lifts per session. Keeps me a bit more focused. On OHP days I’ll do 2 back lifts, on Incline BB days I’ll just do one back lift and a delt raise variation.[/quote]

Lol at “no more than 6 lifts per session”.

I spent 6 months or so doing no more than 1 lift per session (layer system stuff), so 6 is still a really huge number for me. Right now 3-4 is about all I can handle and still keep good focus. 2 big lifts and 1-2 bi/tri lifts.[/quote]

Agreed. I would have a hard time finding 6 different things to do in 1 day. Or more accurately, finding the time. I spent nearly an hour squatting last night.[/quote]

Im like spidey and struggle staying under that especially combining muscles

845

[quote]chobbs wrote:
I get a warm fuzzy feeling inside when I see your pressing keep progressing [/quote]

awww shucks <3

Thanks though, I’ve had to basically look at what I’ve done with my Squat to be successful, and do the exact opposite. lol. I’ve been banging my head against the wall trying to approach all the lifts the same, but I realized what works for some doesn’t work for others, so I think I’m getting the hang of it lol

846

[quote]ryanbCXG wrote:

[quote]flipcollar wrote:

[quote]LoRez wrote:

[quote]Spidey22 wrote:
Good workout. I think I’m going to make an arbitrary rule that I won’t do more than like 6 lifts per session. Keeps me a bit more focused. On OHP days I’ll do 2 back lifts, on Incline BB days I’ll just do one back lift and a delt raise variation.[/quote]

Lol at “no more than 6 lifts per session”.

I spent 6 months or so doing no more than 1 lift per session (layer system stuff), so 6 is still a really huge number for me. Right now 3-4 is about all I can handle and still keep good focus. 2 big lifts and 1-2 bi/tri lifts.[/quote]

Agreed. I would have a hard time finding 6 different things to do in 1 day. Or more accurately, finding the time. I spent nearly an hour squatting last night.[/quote]

Im like spidey and struggle staying under that especially combining muscles [/quote]

Yeah, I really just do an upper/lower split, so I kind of hit every part of my upper body in one workout. Plus, I do a lot of supersets, and I rarely is ever rest over 2-3 mins between sets, and after my big lifts it’s usually 45-90s rest.

Lower Body

Back Squats: I’m letting the bar drift ahead of me. Trying to correct it little by little
300x3x3
225x2x3 (paused)

Front Squats:
205x3 (paused)
185x5 (paused)
135+Orx10

Band Leg Curls:
Grx3x30

SLDL’s: After leg curls these felt great with nearly no weight
185x3x10

Split Squats: Just for the pumpz, used DB’s
40’sx20

Banded Crunches:
100 total reps

Good workout. Including mobility work, only took about an hour and twenty minutes.

So the farm work wasn’t that bad, but starts early and ends late, so idk if I’ll be lifting on those days. May end up going to a more traditional lifting 4x a week plan (gasp!). But I don’t know specifics yet.

847

Light Upper

Banded Bench: Paused, just working on form and speed
135+Rdx6x5

Unilateral DB Incline: Just the bottom 1/3 of the ROM, really felt good on the tie-in area
40’sx2x25

Seated Lateral’s: Paused at the top and stuff
10’sx3x20

Band Pull-Aparts:
Grx3x15

Hammer Curls: Form was really tight, and it resulted in a crazy pump
15’sx3x20

Band OH Extensions: Did like 10 partials, 10 full ROM, and 10 partials. Idk why, just felt good
Rdx3x30

Good light workout. My body is being weird. I’ve gained a few lbs it seems last few days, but I look pretty lean IMO. I mean I don’t adjust macros until Wed, but I’ll likely keep them the same because the extra activity I’ll be doing on the farm. I think this week will be something like a deload, just lighter stuff and pump work. I don’t feel beat up, but I feel how you feel right before you feel beat up, if that makes sense, and instead of just letting that happen, I think I’ll try and catch it early, seeing as for my entire lifting career running myself into the ground has been my biggest inhibitor.

Yesterday’s eating was:

Meal 1: Coffee + VCO

Meal 2: 3 eggs, 4oz of Ground Pork, in low-carb Tortilla

Meal 3: Shake + Banana

Meal 4: 12oz of Pork Chop, 2 cups of Pasta

Meal 5: 4 servings of Fruit Loops, 1.5 cups milk, 8oz yogurt

So standard 300/200/75 Macros

848

What kind of farm are you working on? That can be some good money if you can stand some hot days lol.

I also like the “6 exercises a day” idea. I don’t know if you read EliteFTS much, but I found an old Chase Karnes Q & A where he outlined a really simple program like this that I’m considering using with 531 for the main lifts.

Here’s the link: http://asp.elitefts.net/qa/default.asp?qid=208786&tid=179

849

[quote]kollak95 wrote:
What kind of farm are you working on? That can be some good money if you can stand some hot days lol.

I also like the “6 exercises a day” idea. I don’t know if you read EliteFTS much, but I found an old Chase Karnes Q & A where he outlined a really simple program like this that I’m considering using with 531 for the main lifts.

Here’s the link: http://asp.elitefts.net/qa/default.asp?qid=208786&tid=179 [/quote]

It’s a pretty small farm overall, nothing crazy. They have a few fields of basic garden crops, like corn, carrots, sweet potatoes. Then they also have a vineyard that kind of got wrecked in a late ice storm, so I’m not doing heavy manual labor like hay bales or anything, just up-keep and trying to make everything stay alive. I’m getting paid really well, I get to ride around on a Gator and tractors all day, get some son. Plus I know the family really well, so it’s not weird, I get food all the time, etc.

And dude, thanks for the split. That’s very much in line with what I had in mind. Only thing I’d probably do is replace something like Leg Press with Paused Back Squats, and maybe DB OHP with Paused Bench, just because I like to do those lifts multiple times per week just to really get good at them. Not sure what progression I’d use, but probably do something like 5x10 for the paused stuff. Looking at Matt Rhode’s linear progression plan for athletes (what I’m using now roughly) or maybe Ed Coan again. This is definitely a solid blueprint for me to work with though, so thanks.

850

[quote]LoRez wrote:

[quote]Spidey22 wrote:
Had a cheat meal yesterday, some pizza a few donuts. Tried not like be retarded, but will admit ‘some pizza’ was ‘a pizza’, double chicken, pineapple, with BBQ sauce instead of marinara to be exact. lol Whatever, I needed a cheat. Woke up looking better, so can’t complain. [/quote]

Actually that sounds really good. I’ll have to work something like that in sometime soon. I’m sitting around 1700 net calories (so higher on lifting days) right now, so it’ll take some finagling to make it work. But only 7 more days of this, so there’s that.[/quote]

I did this today.

Except only 5 slices of a large, and with bacon and chicken instead of double chicken.

No donuts :wink:

851

[quote]Spidey22 wrote:

[quote]kollak95 wrote:
What kind of farm are you working on? That can be some good money if you can stand some hot days lol.

I also like the “6 exercises a day” idea. I don’t know if you read EliteFTS much, but I found an old Chase Karnes Q & A where he outlined a really simple program like this that I’m considering using with 531 for the main lifts.

Here’s the link: http://asp.elitefts.net/qa/default.asp?qid=208786&tid=179 [/quote]

It’s a pretty small farm overall, nothing crazy. They have a few fields of basic garden crops, like corn, carrots, sweet potatoes. Then they also have a vineyard that kind of got wrecked in a late ice storm, so I’m not doing heavy manual labor like hay bales or anything, just up-keep and trying to make everything stay alive. I’m getting paid really well, I get to ride around on a Gator and tractors all day, get some son. Plus I know the family really well, so it’s not weird, I get food all the time, etc.

And dude, thanks for the split. That’s very much in line with what I had in mind. Only thing I’d probably do is replace something like Leg Press with Paused Back Squats, and maybe DB OHP with Paused Bench, just because I like to do those lifts multiple times per week just to really get good at them. Not sure what progression I’d use, but probably do something like 5x10 for the paused stuff. Looking at Matt Rhode’s linear progression plan for athletes (what I’m using now roughly) or maybe Ed Coan again. This is definitely a solid blueprint for me to work with though, so thanks. [/quote]

Yeah I worked on a cattle farm last summer. The tractor hours are nice but man, bailing hay and feeding is freakin work lol.

No problem man. I like your substitutions… never been of leg presses so I’ll probably replace them with split squats or maybe paused squats like you said. The template just looks perfect though, cut out all the BS work and just focus on getting strong. All of Karnes’ stuff over at Elite is good

852

LoRez: Only 5 pieces and no donuts… c’mon dude. But seriously, was it a good mental break? At least for me I always wake-up looking better the next day after the cheat, and usually drop a pound or two.

kollak: Yeah dude, this is a ‘smaller’ farm, so none of that. I’d never heard of Karnes, but I’ve been reading his stuff since you showed me, and dude it’s awesome. Dude has dabbled in everything lol

So guys, I think I’m going to condense my split into 4- days. It will just be whatever days I’m off work, so I could like EOD, or 2 on 1 off thing, or 4 days in a row. Not going to sweat it for now. Based on kollak’s link days will look like this:

Upper 1:
Flat BB: Progression scheme
OHP 3-5x6-10
Chin Ups:2-3xAMRAP
DB Rows: 2-4x15-20
Curls: 100 total reps
Extensions: 2-4x10-20

Lower 1:
Front Squat: Progression scheme
Paused Back Squat: 3-5x8-12
Split Squats: 2-4x6-10
Leg Curls: 2-3x20+
Abs

Upper 2:
Incline BB: Progression scheme
Flat BB: 3-5x8-10
Hernon Rows: 3-5x10-15
Pull-Ups: 2-5xAMRAP
Biceps: 2-4x15-20
Triceps: 100 total reps

Lower 2:
Back Squat: Progression scheme
Paused Front Squats: 3-5x6-8
SLDL: 2-4x6-10
Split Squats: 2x15-20
Abs

So yup, that’s the idea. This is pretty low volume and frequency to what I’m used to. I feel retarded because I feel like this will be ‘under-working’ myself with this, but hey maybe this will be a great fit.

853

[quote]Spidey22 wrote:

Yesterday’s eating was:

Meal 1: Coffee + VCO

Meal 2: 3 eggs, 4oz of Ground Pork, in low-carb Tortilla

Meal 3: Shake + Banana

Meal 4: 12oz of Pork Chop, 2 cups of Pasta

Meal 5: 4 servings of Fruit Loops, 1.5 cups milk, 8oz yogurt

So standard 300/200/75 Macros[/quote]

You call this eating? Where is the nutrition? Just plain stupid to have that sugar from the fruit loops, gonna lose your gainz bro :wink:

854

[quote]Spidey22 wrote:
LoRez: Only 5 pieces and no donuts… c’mon dude. But seriously, was it a good mental break? At least for me I always wake-up looking better the next day after the cheat, and usually drop a pound or two. [/quote]

Well, I did finish up the rest of the pizza the next day. All 1050 calories in the 3 remaining slices…

Yeah it was a good mental break. I didn’t really wake up looking better, but I’m sure the carbs/glycogen helped with yesterday’s lifting session.

855

[quote]pwolves17 wrote:

[quote]Spidey22 wrote:

Yesterday’s eating was:

Meal 1: Coffee + VCO

Meal 2: 3 eggs, 4oz of Ground Pork, in low-carb Tortilla

Meal 3: Shake + Banana

Meal 4: 12oz of Pork Chop, 2 cups of Pasta

Meal 5: 4 servings of Fruit Loops, 1.5 cups milk, 8oz yogurt

So standard 300/200/75 Macros[/quote]

You call this eating? Where is the nutrition? Just plain stupid to have that sugar from the fruit loops, gonna lose your gainz bro :wink:
[/quote]

this log cannot go a single page without diet talk lmao

856

[quote]PlainPat wrote:

[quote]pwolves17 wrote:

[quote]Spidey22 wrote:

Yesterday’s eating was:

Meal 1: Coffee + VCO

Meal 2: 3 eggs, 4oz of Ground Pork, in low-carb Tortilla

Meal 3: Shake + Banana

Meal 4: 12oz of Pork Chop, 2 cups of Pasta

Meal 5: 4 servings of Fruit Loops, 1.5 cups milk, 8oz yogurt

So standard 300/200/75 Macros[/quote]

You call this eating? Where is the nutrition? Just plain stupid to have that sugar from the fruit loops, gonna lose your gainz bro :wink:
[/quote]

this log cannot go a single page without diet talk lmao[/quote]

I like food

857

[quote]ryanbCXG wrote:

[quote]PlainPat wrote:

[quote]pwolves17 wrote:

[quote]Spidey22 wrote:

Yesterday’s eating was:

Meal 1: Coffee + VCO

Meal 2: 3 eggs, 4oz of Ground Pork, in low-carb Tortilla

Meal 3: Shake + Banana

Meal 4: 12oz of Pork Chop, 2 cups of Pasta

Meal 5: 4 servings of Fruit Loops, 1.5 cups milk, 8oz yogurt

So standard 300/200/75 Macros[/quote]

You call this eating? Where is the nutrition? Just plain stupid to have that sugar from the fruit loops, gonna lose your gainz bro :wink:
[/quote]

this log cannot go a single page without diet talk lmao[/quote]

I like food
[/quote]

Yesterday I ate a subway footlong, but I got cheese on it so it went over my fat macros… So should I do my tricep kickbacks… or naw?

858

[quote]PlainPat wrote:

[quote]ryanbCXG wrote:

[quote]PlainPat wrote:

[quote]pwolves17 wrote:

[quote]Spidey22 wrote:

Yesterday’s eating was:

Meal 1: Coffee + VCO

Meal 2: 3 eggs, 4oz of Ground Pork, in low-carb Tortilla

Meal 3: Shake + Banana

Meal 4: 12oz of Pork Chop, 2 cups of Pasta

Meal 5: 4 servings of Fruit Loops, 1.5 cups milk, 8oz yogurt

So standard 300/200/75 Macros[/quote]

You call this eating? Where is the nutrition? Just plain stupid to have that sugar from the fruit loops, gonna lose your gainz bro :wink:
[/quote]

this log cannot go a single page without diet talk lmao[/quote]

I like food
[/quote]

Yesterday I ate a subway footlong, but I got cheese on it so it went over my fat macros… So should I do my tricep kickbacks… or naw?[/quote]

Oh yeah cals up do the kick backs so it all goes to your tris

859

[quote]ryanbCXG wrote:

[quote]PlainPat wrote:

[quote]ryanbCXG wrote:

[quote]PlainPat wrote:

[quote]pwolves17 wrote:

[quote]Spidey22 wrote:

Yesterday’s eating was:

Meal 1: Coffee + VCO

Meal 2: 3 eggs, 4oz of Ground Pork, in low-carb Tortilla

Meal 3: Shake + Banana

Meal 4: 12oz of Pork Chop, 2 cups of Pasta

Meal 5: 4 servings of Fruit Loops, 1.5 cups milk, 8oz yogurt

So standard 300/200/75 Macros[/quote]

You call this eating? Where is the nutrition? Just plain stupid to have that sugar from the fruit loops, gonna lose your gainz bro :wink:
[/quote]

this log cannot go a single page without diet talk lmao[/quote]

I like food
[/quote]

Yesterday I ate a subway footlong, but I got cheese on it so it went over my fat macros… So should I do my tricep kickbacks… or naw?[/quote]

Oh yeah cals up do the kick backs so it all goes to your tris
[/quote]

Got it, sending the cheese right into my tricepticles

860

[quote]Spidey22 wrote:
LoRez: Only 5 pieces and no donuts… c’mon dude. But seriously, was it a good mental break? At least for me I always wake-up looking better the next day after the cheat, and usually drop a pound or two.

kollak: Yeah dude, this is a ‘smaller’ farm, so none of that. I’d never heard of Karnes, but I’ve been reading his stuff since you showed me, and dude it’s awesome. Dude has dabbled in everything lol

So guys, I think I’m going to condense my split into 4- days. It will just be whatever days I’m off work, so I could like EOD, or 2 on 1 off thing, or 4 days in a row. Not going to sweat it for now. Based on kollak’s link days will look like this:

Upper 1:
Flat BB: Progression scheme
OHP 3-5x6-10
Chin Ups:2-3xAMRAP
DB Rows: 2-4x15-20
Curls: 100 total reps
Extensions: 2-4x10-20

Lower 1:
Front Squat: Progression scheme
Paused Back Squat: 3-5x8-12
Split Squats: 2-4x6-10
Leg Curls: 2-3x20+
Abs

Upper 2:
Incline BB: Progression scheme
Flat BB: 3-5x8-10
Hernon Rows: 3-5x10-15
Pull-Ups: 2-5xAMRAP
Biceps: 2-4x15-20
Triceps: 100 total reps

Lower 2:
Back Squat: Progression scheme
Paused Front Squats: 3-5x6-8
SLDL: 2-4x6-10
Split Squats: 2x15-20
Abs

So yup, that’s the idea. This is pretty low volume and frequency to what I’m used to. I feel retarded because I feel like this will be ‘under-working’ myself with this, but hey maybe this will be a great fit. [/quote]

You gonna progress volume or go by feel those are some large variations in sets and total reps