[quote]Yogi wrote:
Keep up with the “powerbuilding” my man! Worked for Layne Norton![/quote]
Yeah, I think I’ve really just looked at whose stuff has worked for me, and kind of found a nice middle ground. The 3 guys who I try to emulate, when it comes to training, are:
Ed Coan
Dan Green
Phil Hernon
looking at what they did/do, and how they program and kind of just finding the commonalities has made progress and lifting a lot more fun. So I’m definitely liking the PowerBuilding style.
What’s up Spidey. Just checking in. Maybe you have already seen it, but if you like Ed Coan I recommend Starting Strength Series : Ed Coan. Mark Rippetoe interviews Ed Coan and Marty Gallagher. It is kinda long and sometimes they are just old guys sitting around telling stories, but when they actually talk about Ed’s training it is amazing. Basically Ed Coan doesn’t miss lifts.
[quote]JMac31 wrote:
What’s up Spidey. Just checking in. Maybe you have already seen it, but if you like Ed Coan I recommend Starting Strength Series : Ed Coan. Mark Rippetoe interviews Ed Coan and Marty Gallagher. It is kinda long and sometimes they are just old guys sitting around telling stories, but when they actually talk about Ed’s training it is amazing. Basically Ed Coan doesn’t miss lifts.[/quote]
I’ve never actually gotten around to watching it all, seeing as it’s pretty lengthy. But I definitely will when I get some time to kill. The ‘Not missing lifts’ is the big one for me. I have a tendency to run myself into the ground and grind reps, and while that works for some, it doesn’t for me. lol
OHP Upper
OHP: This is getting better, each progressive set gets better, as I get into the groove
110x5x5
Spoto Presses: These are the douchiest exercise. Everything goes smooth and than my body just says “LOL nope” and it becomes hell. Much pec cramps. 1:45 rest
145x4x8-10
Pull-ups: Deadstop like usual
BWx6-5-4-4-3
Deadstop Rows: Did these in an ‘arching’ motion to hit the lower lats better. These are just tough. 1:15 rest
70’sx4x10-12
Lying EZ Extensions ~SS~ DB Hammer Curls: Super pump
35x4x20
25’sx4x20
Man, these workouts are kind of kicking my ass. I’ve just been able to give a lot of intensity for some reason. Like yeah weights are moving up but they are moving faster and smoother as well, so yay.
[quote]Spidey22 wrote:
I’ve never actually gotten around to watching it all, seeing as it’s pretty lengthy. But I definitely will when I get some time to kill. The ‘Not missing lifts’ is the big one for me. I have a tendency to run myself into the ground and grind reps, and while that works for some, it doesn’t for me. lol[/quote]
I think not missing lifts is big for everyone. I trained for a long time doing stupid stuff like missing lifts almost every session. When I stopped missing lifts I got much stronger (not that I am actually that strong now lol).
[quote]JMac31 wrote:
I think not missing lifts is big for everyone. I trained for a long time doing stupid stuff like missing lifts almost every session. When I stopped missing lifts I got much stronger (not that I am actually that strong now lol).[/quote]
Yep, same experience here.
Accessory Lower
Jump Squats:
135x3x3
Paused Back Squats: Doing these first is better. 1:45 min rest
185x4x8-10
Front Squats: Yeah, doing these like the Deficit DL’s is more ideal
185x21 total reps in 6:30 min
Pull-ups:
BWx6-5-5-4-3
Deficit SLDL’s ~SS~ Band Leg Curls:
225x4x8
Orgx4x20
Good workout. I like this better than last week. Doing Front Squats fries my Quads and that makes my hips shoot back for Paused Squats. However, doing the Squats first don’t hurt the Front Squats. Plus, doing the Front Squats for time really allows me to hit my Quads because I can do a lot of reps in a short amount of time, without worrying about upper back fatigue. Plus, it means I don’t need a belt because these aren’t high rep sets, and I can always use more beltless work. So yeah, going with this set-up for a while.
Bench Upper
Flat BB: So whenever going 200+ on the Bench, my rack sucks. the Peg notches for unracking are either too high for me to grab or low so I have to ‘extension’ it out of the rack, putting me in shit position. So I tried to mess with stuff to ‘unrack’ easier, but it didn’t work well lol
210x3x4
210x3+2+1 = 6
Incline BB: 90s rest
135x5x6-8
Pull-ups:
BWx6-6-5-4-3
High Pulls: 60s rest
135x5x5
Laterals and Rear delts I just used high rep dropsets for.
Good workout, but until I get adjusted to this new sleep schedule life will be a bit rough.Work starts at 6am at this grocery store that I’m now a shift manager at, so I kind of just have to get adjusted to an entirely different sleeping pattern. I can lift with little food or when stressed, but lack of sleep catches up to me quick, so I’m going to have to nip this in the bud.
[quote]Spidey22 wrote:
Doing Front Squats fries my Quads and that makes my hips shoot back for Paused Squats.[/quote]
I had some trouble like this today - squats just felt off. I’m gonna suck it up and power through - get to the point over the next few weeks where it doesn’t matter that my quads and core are tired, I’ll still squat perfectly - then when I get back to back squatting first in the workout quads and core shouldn’t be anywhere near as big a weakness 
Plus that just works a bit better with my programming at the moment.
Not that I’m bashing what you chose to do, it sounds a lot more sensible and less stubborn
That messing with sleep schedule sucks man. I know the feel the 515 workouts are brutal at times and i feel like a zombie but i never know when i am done in the day. But getting in a workout and doing it like you are is better than nothing always.
[quote]MaazerSmiit wrote:
[quote]Spidey22 wrote:
Doing Front Squats fries my Quads and that makes my hips shoot back for Paused Squats.[/quote]
I had some trouble like this today - squats just felt off. I’m gonna suck it up and power through - get to the point over the next few weeks where it doesn’t matter that my quads and core are tired, I’ll still squat perfectly - then when I get back to back squatting first in the workout quads and core shouldn’t be anywhere near as big a weakness Plus that just works a bit better with my programming at the moment.
Not that I’m bashing what you chose to do, it sounds a lot more sensible and less stubborn :)[/quote]
No that makes a ton of sense. But right now, both my jobs kind of fatigue my legs a good deal, so I’m already Squatting always a little sore, so I don’t want to really add to that. PLUS, I’m really big into making the big lifts like ‘second nature’, so with the Paused Squats, I want them PERFECT to compliment my regular Squats, no weird motor patterns ingrained. Also, the way I do it seems to allow me to move more total weight with better form overall, as in total tonnage, so I always think that’s a plus.
Maybe we can both do this than switch approaches next training cycles, and see which strategy worked best for each of us
[quote]ryanbCXG wrote:
That messing with sleep schedule sucks man. I know the feel the 515 workouts are brutal at times and i feel like a zombie but i never know when i am done in the day. But getting in a workout and doing it like you are is better than nothing always.[/quote]
Yeah I was thinking about how shitty of schedule you’ve been doing, plus the fact I know even getting sleep for you is rare (you only get like 4-5 hours a night if you’re lucky, if I recall).
So I mean I know it can be done. I have early mornings, but my schedule is more so that + inconsistent. So I could work 2-9pm one night, be up for a 6-2 the next morning. So it’s not even like I could do something more convenient, like 16/8 intermittent fasting because when I lift, when I eat, what days I actually lift, will always be in flux.
Anybody ever tell you that your log name sounds like the title of a porno flick?
He’ll sling his sticky, white, stringy goo on you
[quote]MaazerSmiit wrote:
He’ll sling his sticky, white, stringy goo on you[/quote]
Squat Lower
Jump Squats:
135x3x3
Back Squats: I was just not ‘fast’ today, but got the work in
305x4x4
Deficit DL’s: Only lost one rep while decreasing time by a minute
335 for 13 total reps @ 5:30 minutes
Pull-ups:
BWx7-6-5-4-3
Split Squats: 90s rest
135x5x8-10
Then like 20 minutes of mobility work. I think my hips are pretty good, it’s really my ankles and upper back that get tight. Any ankle mobility stuff ya’ll got, let me know.
Today was the first day I’ve lifted AFTER work. Was pretty tiring, just getting up early, moving a lot of pallets and produce. Plus just checking and I’m learning to balance the budget. I can tell I’m just tired, I’m doing a set of Squats, rack it, and I’ll yawn. Plan is though I’ve kind of ramped up volume and density on the assistance stuff the last 3 weeks, I’ll likely taper that down as I raise intensity (working with 85% and up) for about 3 weeks. I think that’s how a good program is kind of supposed to work lol. Then I’ll move to either BBB, Ed coan, or Cube I think. Just going to kind of wave stuff for 6-10 week periods, just to make sure I’m always setting some new goals.
How do jump squats at 135 feel? I always had better luck going lighter on jump squats, but if it is working for you keep it up.
You doing split squats with BB or DBs?
[quote]JMac31 wrote:
How do jump squats at 135 feel? I always had better luck going lighter on jump squats, but if it is working for you keep it up.
You doing split squats with BB or DBs?[/quote]
I like them. The lighter ones don’t do anything for me, but I just basically read to pick a load from 20-40% of your max, so 135 was right in that range for me. Candito Training has a good video on them, I just do them like that.
I do the Split Squats with a BB. I feel like with DB’s I can ‘cheat’ a little much. lol
I have read similar percentages for jump squats. I just tend stick on the lower end, seem to work better for me. Either way jump squats are good movement.
Agreed on the “cheating” that is why hold DBs goblet style. With DBs held at the side I find I can indefinitely increase weight by changing my torso angle lol.
OHP Upper
OHP: Yeah these really easy
115x3x4
115x5+2+1 = 8
Spoto Presses: These blow. 90s rest
145x5x8-10
Pulll-ups:
BWx7-6-5-4-4
Than just a big triset of rows, triceps, and biceps, nothing lower than 15 reps for 5 ‘rounds’. So yeah, that was that. Felt good today, crazy how much a difference a little rest goes.
Accessory Lower
Jump Squats:
135x3x3
Paused Squats: 90 sec rest
185x5x8
Front Squats: Goal was just more than 15, I was dripping sweat at this point and the bar was trying to roll down a lot
185 for 16 total reps @ 5:30 minutes
Pull-ups:
BWx7-6-5-5-4
Deficit SLDL’s ~SS~ Band Leg Curls: Didn’t push the DL’s as hard, lower back was feeling a bit tender. 90s rest
225x5x6-8
Orgx5x20
Workout was tough, very humid in the garage. Plus work just took it out of me, wasn’t sure if I was going to even lift today or push it for tomorrow. A nap and some coffee gave me a second wind to knock this out. I’m glad the volume portion of this training cycle is over though lol