[quote]MattyXL wrote:
Nice “deload” its so hard isnt it? Man why are gyms so stupid, it boggles my mind, I asked my gym manager what happened to one of the pins in the cage, and he responded “whats a cage?” Thats some nice rack pulls while you did them at least![/quote]
First time I “fit” into my belt in a while. Was pretty happy about that.
I should mention I did do the rack pulls w/ straps (since the focus of today’s session was hypertrophy and not strength).
Solid.
[quote]ddot76 wrote:
E. More rear delt work.
[/quote]
May have overdone this, this week. Shoulders are tender to touch.
Grow baby Grow!
[quote]ddot76 wrote:
[quote]ddot76 wrote:
E. More rear delt work.
[/quote]
May have overdone this, this week. Shoulders are tender to touch.
Grow baby Grow![/quote]
Now you know you did it right.
Friday - Deload Week - Chest
A. 15 degree Incline DB
4 x 8 (@55,60,65,70)
1 x 4 @ 80lbs
Pisses me off that the gym doesn’t have a pair of 75’s (one broke months ago and hasn’t been replaced)
B. Reverse band Incline BB
3 x 6 @ 205lbs
As I mentioned before, the rack is in the ‘less hardcore’ section of the gym so I got some looks and questions about what I was doing.
C. HS Seated Chest w/ Pro Mini (Red) doubled up
4 x 8 @ 55lbs/side
D. Machine Flyes w/ pause
4 x AMAP
Got interrupted in between sets to help a guy learn how to DL properly. Just gave him some basic tips. He had pretty decent form.
E. Ab Work
Some TRX Knee tucks and standing weighted crunches.
Saturday - Arm Day
Once again used this as a template. Went to a different local gym which has a bit more “offerings” in terms of equipment and “personalities”. 
http://www.T-Nation.com/...og_arms&cr=
I STILL get a fantastic pump from this template. I’ll do this one more time and then reduce volume for 2 or 3 weeks.
A. Reverse EZ Bar Curls w/ Fat Gripz (extra tough)
5 x 10 x 60lbs w/ 10 sec rest between sets
Had to ditch the Fat Gripz in the middle of the 3rd set. Gripping those (and anything) is causing me pain on the outside of right elbow. Need to lay off the Fat Gripz for a few weeks.
B. Rope Push Downs
5 x 10 --Dropped weight mid stream.
C. HS Preacher Curl
3 x 12 x 90lbs
D. HS Dips
5 x 8 x 160lbs
**Various grips
E. Incline DB Concentration Curls
2 x 8 x 30lbs
F. L Extensions
4 x 15x 20lbs/arm
G. Seated DB Curls w/ 3 sec negative
2 x 8 x 35lbs
H. CG Bench w/ doubled Micro Mini’s
3 x 6 x 135lbs
**Tough at the end of the session
Done.
Did my cardio fasted this AM.
Sunday - Legs - Deload Week
It was supposed to be a deload week but I went into the gym with the idea that my legs and I needed to be punished so it became the exact opposite of a deload (with the exception that I didn’t squat).
I’ve always felt I had decent calf “genetics” which is a bad thing because you then tend to neglect that body part. Reading some LiveSpills recently, I utilized some suggestions and put calves in first.
A. Seated Calf Raise
8 x 8 x 90lbs
**Note to self: Make sure shoes are dry when doing this next time. During the 3rd set my feet slid right off the steps.
B. Lying Ham curls
5 sets of 10 (90,95,100,100,100)
C. DB SLDL
12 x 80
12 x 90
2 x 12 x 100
Now that my calves and hams were fried, onto the pressing.
D. Cybex Leg Press
15 x 5pps
15 x 6pps
12 x 7pps
10 x 8pps
2 x 5 x 9pps
E. Full Depth HS Hack Squats
4 x 10 x 2pps+25
**Sucking wind at this point and then finished up with some extensions! Woohoo!
F. Extensions
3 sets of 25
Crawled out of gym. It’s now an hour after I finished and it still feels like I’ve been stabbed in my quads!!
Yep, a session like that will kill them quads, why the fuck are deloads so hard for us! Nice work ddot!
[quote]MattyXL wrote:
Yep, a session like that will kill them quads, why the fuck are deloads so hard for us! Nice work ddot![/quote]
I was in a mood to do some damage; deload wasn’t the best option.
What length rest periods do you leave between your sets? are you aiming for that lactic acid build up?
[quote]FarmerBrett wrote:
What length rest periods do you leave between your sets? are you aiming for that lactic acid build up?[/quote]
Depends on which exercises. For the leg presses (especially the heavier sets) I was probably 2 minutes. Earlier sets and stuff like ham curls, calves, extensions, I was probably closer to 45 seconds.
The LA build up is bonus for me (in fat loss mode) but not my primary goal in the session.
Monday - MP + Shoulders
This is Wave 4.
MP
5 x 95
5 x 110
5 x 125
**The diet is finally catching up to the strength gains. I’m starting to struggled with the 5/3/1 #'s.
Decided to use some mechanical drop sets tonight
A1. DB Laterals
3 x 10 x 20lbs
A2. Front DB Raises
3 x 10 x 20lbs
A3. Standing DB Press (3 sec neg)
3 x 10 x 20lbs
10s rest in between each exercise.
B. Reverse Machine Flyes + Mini Band (Red) Pull aparts
4 x AMAP
Finished up with some cable crunches and hanging leg raises.
Nice week of training- some solid work.
that leg session was c.r.a.z.y
[quote]kmcnyc wrote:
Nice week of training- some solid work.
that leg session was c.r.a.z.y[/quote]
Thanks. I have some serious DOMS today from Sunday’s session.
I like your ideas with the assistance work, they are intruiging, Im gonna try those mechanical drop sets on my MP day.
[quote]MattyXL wrote:
I like your ideas with the assistance work, they are intruiging, Im gonna try those mechanical drop sets on my MP day.[/quote]
Variety is the spice of life. I stay consistent with the 5/3/1 but try different techniques/exercises for assistance.
I’m thinking about doing a spring show next year and was thinking of using a coach but I get concerned it will become too much like “work” and a lot less like “fun” if I am being prescribed exercises.
I guess the other side of the coin is that this person will be more inclined to give me work to do that perhaps I might not choose (consciously or sub-consciously) to make better gains.
But all in all, mechanical drop sets were something I used in the past that actually worked.
Legs are still pretty sore from Sunday but I plan on consuming a large amount of pulls and chins for today’s Deadlift/back session.
Stay tuned.
Killed it!!
I wish every session was like tonights.
Wednesday - DL + Back
Deadlift
5 x 255
5 x 290
5 x 330
Felt like I was pulling 135/185/225. I don’t know where the strength came from but I felt like an ox tonight.
So the theme tonight was KISS.
A1. Band Assisted WG Chins
5 x 6
A2. DL’s w/ MM Short Bands
4 x 5 x 235
1 x 4.5 x 305
Git, the 305 was deadly. I got 3 good ones. Rested for rep 4. Rested a little longer for rep 5 but just couldn’t lock it out.
I felt like I could have pulled 500 tonight. Maybe I should have tried.
B. ISO UG Pulldowns
3 x 10 x 1pps+ doubled up mini band (red)
C. Incline DB Rhomboid Rows
3 x 15 x 30lbs
Done.
Fantastic session. Hopefully my back will be nice and swole tomorrow.
Damn good work bro, 305 with the mini bands, thats sounds killer…
Nice! I love those sessions when shit comes together.
You would have been toasted from the DLs by the time you got to the bands.
I’ll try going with heavier bar weight next time I use the bands and see what happens.