[quote]barbedwired wrote:
III--------III
[/quote]
Nice. Both for getting to 3pps on every lift, and that picture.
Thanks. Submaximal training built my squat! 10 sets all under 250 pounds over last 5 months…
Got some deep middle of the quad doms that set in a bit at work, which is odd because normally it the inner quad where it meets the knee that doms the most. Heavy weight changes things I see… Low back fatigue too- which honestly during stiffleggeds on the pyramid down set @245my back said it was gettin tired… only got 4 hrs sleep after 12 hrs work to top that last lift off lol…such is life. I write the 2day plan in the next 24 hrs…
Got er done…minimalist antagonist 5x5 2day
Used last weeks sets - assuming they was 90 percent of my assumed max to use as a max. Took 80 percent of that assumed max to get my starting weights for all the 5x5 's.
Rounded down or just took 5 pounds off to start- wannabe explosive as previously stated…and have no idea the antagonistic effect will be…ive never done it…
Focuses -1 min rests- beltless- add 5 pounds a week
4 week cycle, w. 4th week a heavy 5x3. Restart by upping 5 pounds
Bench- get tight- be explosive
Rows- bent rows from deficit- try somethin new- seen elliot hulse do tap n go n gonna try it
Deads- focusnon getin tight, load up hams to lift weight from floor…no jerk action.explode up after* lift off
Pause squat- my main core builder, high bar- love these. Seen chris duffins vid on beltless pause squats. Gonna copy his advice here- get complete pauses but ass not resting on calves. Hes doin 5 counts. Imma start at 2.
Incline- full pauses.explode up. All out on heavy week. Wicked combo here…really works for me.
Chins- full rom. Be explosive. Diff. Hang/ hold at top/weighted focus each week.
Squat- since I got a true max finally I used the 315 for my percents. Focus on stayin in groove and gettin nice pop at the top.
Stiff legged deads- keep tight. Keep legs straight. Tap n go as well.
A.
Bench 275/row175
Dead265/ p. Squat 210
B.
Incline 225/chin -all out
Squat 245/ stiff 210
5 reps Strength excersizes first/5 reps antagonistic set Immediately after/ 1 min rest/ start next set- for 5 sets
Monday 5 -12-14
No belt 1 min rest
Bench @275 5x5/row @175 5x5
Deads @265 5x5/ p. Squat @210 5x5
B.w-221.5 before, 221 after- even tho I drank 60 plus ounces of water during. T-storms here have the humidity high. Its was a cardio sweatt fest. Like your shirt is soaked thru…shorts soaked thru and top of shoes wet as well. This made a tough first day…but I hit every set andhad to make one adjustment on the fly…
Bench- 275 felt good, last set brought grip in one finger width
Rows- love the tweek I made here, felt strong n fast. Also nice because its the same deficit n bar set up as deadlift…so thats efficient !
Deadlift- this is where it became obvious why on most 5x5 they cut volume on deads. The 3 sets of warmups sets of 5 antagonistic ly done w. P. Squats made it obvious before I even touched a working weight, so I have a choice 3x5 or 5x3. In the moment I chose 5x3 because I knew 3s were in the tank. I may switch to 3x5 tho as it fits the 5s rep scheme- I get stuck on stuff like that. Has to make sense !
- 3" def. No belt, dbl overhand. Strengthwise these felt good.
P. Squat- I was so sweatty on these and huffin n puffin that these were effected most. But I got thru, last 3 sets felt better n better… first two I questioned life. Institued the full 2 sec pause atg…every rep.
Overall great day- I am whooped. Im assuming some adaptation to the scheme will come and to the weather…just gotta push thru untill. Of the two… I assumed A. Would be the harder day. Heavy bench n deads… pause squats ta boot. Well see…
Time: NOT AN issue. In fact I may institute a 5 min break between the two supersets
1205- started warming up bench n rows antagonistic ly. 3 sets. Took 10 mins
1216 - working weights begain bench/row/1 min break
1228- done! Yup 12 minutes!! Start settin up next two lifts and do 3 sets of warmups
1246- start working weights dead/p.squat/1 min break
0103- done! 17 minutes! Put weights away. 58 minutes total.
No real doms today. A little low back fatigue tho…
Coreday- aiming for wednesday…but can be any day other than the two fullbody days…shoot even after work and f needed. def. Hittin some planks and gonna try to make an ab-rollout. Weighted situps maybe…but first two trump all. Also like to make this day explosive. Maybe some rollups and downups to get cns firing. Gonna do some arm work. Lots of super setting.
One other thing - snatchgrip highpulls from a hang… I think these fit here. … keep it light/many sets explosively as possible. These murdered my traps before…plus its good hip/hinge…
No real plan just dynamic warmup and go…goal 30 minutes or less…well see…
Wednesday 5-14-14
Set the timer to start, after last set hit it again. 31:10 total
B.w -215
Ended up doin 10 rounds ! In a circuit. Switched it up after 5.
Warmup
- 10 downups w. A jump at the top
- 5 rollups from laying position to feet-no hands
- 5 clapping pushups
Circuit 10 rounds
- 5abwheel roll outs/5 highpulls/10curls
- Awro/ h.p @115/curls@45
- Awro/h.p @115/curls@65
- Awro/h.p @115/curls@85
- Awro/h.p @115/curls@95
- Awro/h.p @115/curls @100
2nd round of five- slight adjustments- chin to chest and contracts hard for Awro . H.p is the same. Switch to reverse curls for 5 reps
- Awro/h.p@115/r.c @45
- Awro/h.p@115/ r.c @65
- Awro/h.p@115/ r.c @85
- Awro /h.p@115/r.c @65
- Awro/h.p@115/r.c @65
I was wooped. Drippin sweatt!
Never doen ab roll outs before. Made my own. Just used buildable dumbell with a 5 on each side. Full rom from my knees all the way out to full stretch. 10x5 =50
H.pulls…were snatchgrip . 1 sec hang at the knee, explode up…goal was to touch chin each rep… got Into groove 4th set on… 10x5=50 reps
Curls worked up to 100 for 10. Goal was dead stop at bottom, explode up strict as possible. Goal met except for last set which was all out non stop . 50 reps 5x10
Switched to reverse curls. . Kinda fatigued here. … 5x5 = 25 reps
No breaks…took 10 deep breathes before starting the circuit at the awro again.x10
Holy mother grail of ab wheel rollouts- my whole core is wicked sore. My biceps where they meet the elbow are the same- looking at that curl setup it was pretty brutal considering I dont normally do curls. Traps n upper back not sore at all. Must need to add weight on highpulls. Was all a guess anyways… happy w. It as a first run. Could see this turning into a more highpull/core focus…after this cycle…
Friday 5-16-14
1 min rests no belt
Incline @225/chinups
Squat @245/ stiff legged @210
Like every so often on this day…inam fatigued. 11 hr nights at work… first day the contractor started on our room…so I been up since 8 ish… 4 hours sleep… on top of being unrecovered from wednesdsy…no joke my abs are on doms day two…and biceps still abit tender! It showed in this workout…but not where youd think… not a total debacle either …anyways…
Incline- these felt heavy from very start. Warmups sucked. Failed on last rep of set 3 and 5. As a good presser this was a joke.
Chins felt felt good even w. The bis as they were…last two sets a challenge but nothin crazy ill take it.
Squats- I give my self 3 warmup sets before starting each 5x5. Thats like a 1/3 typical warmup sets for squats. Made it happen…bigger progressions made it feel akward.but I adjusted and it went well. Working sets were tough …but doable…comming from doing sets of 3… sets of 5 are a mental and physical challenge. Adaptation will come… this whole set was pretty much all p.rs w. Given weights n sets
Stiff leggeds- any deadlift will be a 3x5. And after this cycle in m replacing stiff legs a. Snatchgrips.
First week of my own program went well overall. Immediate adjustments were made as needed.
Had you done ab wheel rollouts before? Last Sunday (I think), I put a couple 5s on a DB handle and did a few sets of 5 from my knees, and it took until Thursday before things felt good again. That was the first time I’d really tried to do some real work with them. They hurt, and in the right ways, so I’m probably going to do these more often.
Ive never done them before. I did 10 sets of 5. Ya … a bit much …50 reps. I have a fairly strong core…but any time you work something in a diff range…it shows how weak you are in that particular capacity. Im keepin these! Gonna knock two sets off and then add them back on one week at a time. I can see me gettin strong on them and addin plates to my back for them…
Today, sunday, is the first day since wednesdays ab roll outs that I woke to no soreness in my abs. That was ridiculous.! Finishing my beltless squats/stiff legs on friday didnt help them either…but I was not* belt in up…
I am finally moving some* weight on my squats and I attribute much of that to sticking to the plan.
Original plan-
Start squatting twice a week vs. One. -this was instant success in nearly eliminating the horrible doms I had every single week and the beginning of building some core strength.
My reg day of squatting was the planned 10x3, the second day I added in was paused and beltless. Both highbar.
Im squatting both days beltless now except for heavy week of cycle ill squat reg day w.belt for heaviest weight.
While starting ATG on both days and building a foundation- I eventually went to parellell on my reg. Day .
Originally all the beltless pause squatting led to some decent upper ab doms the day after. I no longer get that.
And only sometimes would i have much quad and lowback doms - usually after reg day/heavyweek…the other weeks was very fair in that manner
After fridays beltless 5x5 @245 I was very happy. That was a beltless 5 rep p.r…on the first set! Let alone the 5x5! It was a tough finish…expecially experiencing my first session antagonistic w. Stiff legs! And you guessed it… I woke to pretty bad doms im my quads and lowback saturday. Still a bit today…but much better.
It is a challenge all around goin from sets of 3 to sets of 5. Im just addin 5 pounds a week for 4 weeks…to get adjusted.
Minus the changes ive made- all deads will be a 3x5. Which will be a pyramid to a working 1x5 …with that said ill also add 10 pounds a week here instead of 5. Less volume/increase intensity.
Initially part of me thought this first week would be easy…but it was not. When I say that …im not looking for easy…I just assumed first week would be…and id work into some more difficult sessions…but the whole sets of 5 thing and working antagonistic has its own challenges. W. My adjustments I should be closer to a realistic target each workout.
[quote]barbedwired wrote:
Less volume/increase intensity.[/quote]
That’s basically what I’m doing. And with sets of 5. It’s taking some time to adjust.
Most 5x5 programs have deads at lesser volume. 3x5 or 1x5… that being the working set or sets. Training antagonistic made it apparent real quick, why. I may add a minute rest to just lowerbody sets- so itd be one before each movement. .not each movement antagonistic…then one…
Monday 5-19-14
1 min rests no belt
5x5
Bench@280/row@180
3x5
Deads 2" def @275/pause squat @215
B.w 1216
Nother tough day. Bench felt heavy…my presses are struggling w. The switch to sets of five.last two reps on last two sets were slows… My rows feel great tho. …my new setup rocks. Same deficit. As w.e deads are for that day
After the upperbody 5x5 it is just plain taxing to start another. Goin 3x5 helped finish…but damn. My deads seem fine … but pause squats suffer quite a bit. Deads moved well… pause squats did not… just so sweatty/winded/fatigued. … did my planned 215for one set…then 210… then 205 for third set. Had to. Got full pause each set…last sec full 2 sec pause.
I am whooped.
Looking at most antagonistic programming and my setup seems to ft the norm. Now… ive seen a variation where you do the exact same lifts in the same workout… but in a diff order… working the exact same muscle groups…just not literally baxk to back. So instead of upper/upper and lower/lower… youd do one of each…
So… given todays training. Lets swap an upper n lower say:
Bench/deads
Then
Pause squats/rows
On paper it looks recovery wise allot better… w. Your main lifts first youd still be getting the strength focus there and the more hypertrophic movements last…when not fresh. W. The pause squats I wouldnt be settin a deadlift down immediately before and I think itd bring em back to life… hmmm… maybe I wouldnt be able to call it antagonistic any more… or would I? Either way… it has to be tried…
You know, you could rest 3-5 minutes per set like they usually recommend on 3x5 and 5x5 programs 
Haha. …yup. its been a thought !
Wednesday 5-21-14
1 min rests no belt
B.w 213.5
5x5
Squat @250/chin full hang
Incline @230
3x5
Snatchgrip dead @ 225
Doing Friday’s training today. As I have electrician coming friday plus contractor who’s here everyday finishing our room… hopefully time for core/highpulls shorter session then…
Squats-again every set was a p.r … first two sets are hardest. Kinda struggle to stay in that groove…last three get progressively better… last two reps had to fight lean and were a struggle…but no near misses. I was ready. The time under tension of 5s is noticeable…I felt light headed after set 4 and ate a bannana. .which cured it.
Chins- got a full hang/stretch…n explode up. These were tough right after eaxh squat set… was winded. These seem perfect here tho…a good stretch of the spine after compressing it each set of squats
Note: went two minute rest before each squat set. Seemed just right… huge p.r for me 5x5 beltless @250!
- also notice I switched the pairings from incline/chins and squat/deads to squat/chins and incline/ deads
Incline- since failure twice last week, still hit planned 230 for 3x5 w. Two back off sets @205. All paused. Lastreps were tough on 3x5 .
Snatchgrip deads- yes this was stiff legs and I switched it. Ramped in 3 sets of 5 @205/215/225
Felt fairly easy. Really focus on form here… lift toes up and pull back driving thru my heals. Still working my hams completely.
This whole cycle has turned into an experiment. With that said I plan to continue it that way and have a set plan for next cycle.
- def. Sticking w. 5 sets but may variants it. Seems more realistic after this experience
Week 1- 5x5 across
Week 2- 3x5 across, w. 2 back off
Week3 - work up to heavy 1x5 using 5 planned working sets
Week 4- 5x3 heavy weight.
Mon. Bench/deads. P.squat/rows 2 min rests
Fri. Squat/chins . Incline/snatchgrip 2 min rests
Wed. Core. Rollouts/SGHP/curls
Not near as sore from this squat workout as I was last week. Some adaptation and I took a cold shower after…and then again before bed. These are very hard to do…hav e to work the temp down in notches. Pretty much figured out what im gonna do.
- modified version of Bill Starts Intermediate looks perfect. More next week…