Incline bench
135x10
135x10
185x6
225x3
275x1
295x1
315x4
Flat bench
135x10
185x6
225x3
275x1
295x1
315x7
Chest dips
Mex12
25x5
45x5
70x5
90x10
Chest stretch
Decline crunchesx100
Cardio
[quote]Blackaggar wrote:
Incline bench
135x10
135x10
185x6
225x3
275x1
295x1
315x4
Flat bench
135x10
185x6
225x3
275x1
295x1
315x7
Chest dips
Mex12
25x5
45x5
70x5
90x10
Chest stretch
Decline crunchesx100
Cardio[/quote]
lol. beast.
Thanks man, ive been eating more and feeling myself again!
Back and Bis
Kroc rows
140sx15
120sx30
Pullups - 100 total, varios grips
Shrugs
135x5
225x5
315x5
405x5
495x5
605x5 - wooo
Close grip ez bar curls
135x6
135x6
145x6
Dumbbell curls
65x5
65x5
sunday did 32 sets of chest and 20 sets of quads with only 1 minute rest between the whole workout and reps no lower then 12, i threw up
monday same style but did 32 sets for back and 16 for hamstrings
today did 24 sets of shoulders same style then did 60 sets of arms with 20 seconds of rest between the whole workout, sometimes 30 if i needed it
these sets are working sets not warm up sets
taking the day off tomorrow everything is painfully sore
^LOL
I’m guessing you’d say this type of training is more appropriate for people who have already built up the majority of their “base strength” right. You think your getting a lot out of super high volume/pump training physique wise? (I’m assuming so)
[quote]jake_j_m wrote:
^LOL
I’m guessing you’d say this type of training is more appropriate for people who have already built up the majority of their “base strength” right. You think your getting a lot out of super high volume/pump training physique wise? (I’m assuming so)[/quote]
yeah well it burns more calories and the risk of injury just dies so its nice for a change. this type of training made me proud of my triceps strength though lol i did 100 on all 16 sets of pushdowns
and got all my dips
but for perspective i only used 225lbs on my 8 sets of 12 with bench with 1 min rest and that was almost too much, i think this type of training is super pointless unless your on gear or have a lot of strength going into it
[quote]Blackaggar wrote:
sunday did 32 sets of chest and 20 sets of quads with only 1 minute rest between the whole workout and reps no lower then 12, i threw up
monday same style but did 32 sets for back and 16 for hamstrings
today did 24 sets of shoulders same style then did 60 sets of arms with 20 seconds of rest between the whole workout, sometimes 30 if i needed it
these sets are working sets not warm up sets
taking the day off tomorrow everything is painfully sore[/quote]
Sounds awesome. So as you said you had to dramatically lower weight? Sounds like how Serge Nubret trained
[quote]ryanbCXG wrote:
[quote]Blackaggar wrote:
sunday did 32 sets of chest and 20 sets of quads with only 1 minute rest between the whole workout and reps no lower then 12, i threw up
monday same style but did 32 sets for back and 16 for hamstrings
today did 24 sets of shoulders same style then did 60 sets of arms with 20 seconds of rest between the whole workout, sometimes 30 if i needed it
these sets are working sets not warm up sets
taking the day off tomorrow everything is painfully sore[/quote]
Sounds awesome. So as you said you had to dramatically lower weight? Sounds like how Serge Nubret trained[/quote]
yeah i did his exact routine for something different, was going to try and do it for a week or more but that arm workout was just disgusting a torturous no thanks haha
225 in my avi
will be taking a break from my diet soon, but will not be going hog wild i dont want to be fatter ever again lol
off day today obviously, might throw in a 6 week blast phase where i wont diet and then go back to less calories when im destroyed from the six weeks and tired of eating a minor surplus. I change my mind often so who knows what i will want to do come tomorrow or sunday
Bump because everyone needs to see how awesome you look. GJ, man.
[quote]jake_j_m wrote:
Bump because everyone needs to see how awesome you look. GJ, man. [/quote]
thanks man, recomping is hard work
[quote]Blackaggar wrote:
my avi
[/quote]
LOL
Legs
Leg press
2ppsx50
3ppsx40
4ppsx30
5ppsx20
6ppsx15
2ppsx35
I go as deep as humanly possible on these and have a slow negative
Leg extensions
Giant set
250x23rp-drop-200x17rp-drop-150x15rp
Ouch
Leg curls
Same style different weights
Calf raises
150x50
200x40
250x30
300x20
350x20
Shoulders look pretty awesome in the new avi
[quote]audiogarden1 wrote:
Shoulders look pretty awesome in the new avi[/quote]
thanks man! Theyve came a long way since ive been able to press regularly and the lateral giant sets helped a ton too, honestly though im still learning how to kill them best, i think higher reps and low rest may be the golden ticket but im not sure.
The only time my shoulders have been sore was earlier this week with a high volume and low rest, but tomorrow ill be trying something different that should be really good ill post it up
Chest Triceps
Incline bench
95x20
135x15
185x12
225x10
245x8
275x6
300x4
Flat dumbbell
75x12
95x10
110x8
120x8
Chest dips
bwx20
25x15
45x12
70x10
90x8
Cable flys
40x15
60x12
80x10
100x8
v-bar pushdowns
100x20
120x15
140x12
160x10
V bar overhead extensions
100x15
120x12
140x10
160x10
1 arm db overhead extensions
25x12
30x10
35x8
40x6
[quote]Blackaggar wrote:
Well I want to be competitive in ontarios strongest man and even take the title in a few years so getting my overhead pressing and deadlifting is top priority, but with the way i train i dont neglect anything so just because i want a really strong ohp i wont sacrifice other stuff to make that happen. I believe thats where a lot of injuries come from with strength athletes, they train purely to be very strong and on movements and the movements at the expense at some of the muscles.
A good example of this is bicep tears off deadlifts, because you dont need per se very strong biceps to pull big weights at all but if you neglect them and arent very strong with them then theyre just a very weak part of a chain.
With lots of PL programs i see they have heavy movement then the assistance is piss easy light, no wonder they get so many injuries and joints suck.
Ofcourse doing too much the other way will also lead to injuries although it may work, for example, i know if i bench every single day i could put a ton of weight on it very fast but the likelihood of a pec tear I would way rather progress a bit slower and stay healthy and balance everything.
the reason this answer is so long and went totally off track is because ive been thinking about this issue a lot lately [/quote]
Some interesting thoughts^^. Thanks for sharing. Some really strong lifting in this log already; would be awesome to see you do some strongman events.
[quote]Blackaggar wrote:
[quote]audiogarden1 wrote:
Shoulders look pretty awesome in the new avi[/quote]
thanks man! Theyve came a long way since ive been able to press regularly and the lateral giant sets helped a ton too, honestly though im still learning how to kill them best, i think higher reps and low rest may be the golden ticket but im not sure.
The only time my shoulders have been sore was earlier this week with a high volume and low rest, but tomorrow ill be trying something different that should be really good ill post it up[/quote]
I know what you mean. My traps and front delts always take over. Its extremely rare that i do something that actually makes my shoulders feel sore the next day. Im also messing around with higher volume and lower rest, the verdicts still out on it though.
[quote]Consul wrote:
[quote]Blackaggar wrote:
Well I want to be competitive in ontarios strongest man and even take the title in a few years so getting my overhead pressing and deadlifting is top priority, but with the way i train i dont neglect anything so just because i want a really strong ohp i wont sacrifice other stuff to make that happen. I believe thats where a lot of injuries come from with strength athletes, they train purely to be very strong and on movements and the movements at the expense at some of the muscles.
A good example of this is bicep tears off deadlifts, because you dont need per se very strong biceps to pull big weights at all but if you neglect them and arent very strong with them then theyre just a very weak part of a chain.
With lots of PL programs i see they have heavy movement then the assistance is piss easy light, no wonder they get so many injuries and joints suck.
Ofcourse doing too much the other way will also lead to injuries although it may work, for example, i know if i bench every single day i could put a ton of weight on it very fast but the likelihood of a pec tear I would way rather progress a bit slower and stay healthy and balance everything.
the reason this answer is so long and went totally off track is because ive been thinking about this issue a lot lately [/quote]
Some interesting thoughts^^. Thanks for sharing. Some really strong lifting in this log already; would be awesome to see you do some strongman events.
[/quote]
i will in the future when my career can take a back seat and im in a good position where i could afford to be injured if you know what I mean haha.
as for now im training to get leaner, while keeping most of my strength and not losing too much weight
[quote]audiogarden1 wrote:
[quote]Blackaggar wrote:
[quote]audiogarden1 wrote:
Shoulders look pretty awesome in the new avi[/quote]
thanks man! Theyve came a long way since ive been able to press regularly and the lateral giant sets helped a ton too, honestly though im still learning how to kill them best, i think higher reps and low rest may be the golden ticket but im not sure.
The only time my shoulders have been sore was earlier this week with a high volume and low rest, but tomorrow ill be trying something different that should be really good ill post it up[/quote]
I know what you mean. My traps and front delts always take over. Its extremely rare that i do something that actually makes my shoulders feel sore the next day. Im also messing around with higher volume and lower rest, the verdicts still out on it though. [/quote]
have you tried any of the trevor smith pre exhausts or something similar? that would probably be great but you wouldnt be able to train delts more then 1x a week. try something like
cable lateral raise - i like doing them leaning
warm up to something you could get 8-10 times, lets go with a hypothetical 60lbs
60x8-10 then triple rest paus then lower and do:
40xmax then triple rest pause then right onto
20xmax then triple rest pause
do one arm at a time
i tested these out a while ago and when im in a calorie surplus again ill be doing some blasts with heavy pre exhausts
oh and im pretty sure trevor did 2-3 sets of that then went onto pressing lol, after one you will hate life, i did 2 once for every muscle and i couldnt train the week after
[quote]Blackaggar wrote:
[quote]Consul wrote:
[quote]Blackaggar wrote:
Well I want to be competitive in ontarios strongest man and even take the title in a few years so getting my overhead pressing and deadlifting is top priority, but with the way i train i dont neglect anything so just because i want a really strong ohp i wont sacrifice other stuff to make that happen. I believe thats where a lot of injuries come from with strength athletes, they train purely to be very strong and on movements and the movements at the expense at some of the muscles.
A good example of this is bicep tears off deadlifts, because you dont need per se very strong biceps to pull big weights at all but if you neglect them and arent very strong with them then theyre just a very weak part of a chain.
With lots of PL programs i see they have heavy movement then the assistance is piss easy light, no wonder they get so many injuries and joints suck.
Ofcourse doing too much the other way will also lead to injuries although it may work, for example, i know if i bench every single day i could put a ton of weight on it very fast but the likelihood of a pec tear I would way rather progress a bit slower and stay healthy and balance everything.
the reason this answer is so long and went totally off track is because ive been thinking about this issue a lot lately [/quote]
Some interesting thoughts^^. Thanks for sharing. Some really strong lifting in this log already; would be awesome to see you do some strongman events.
[/quote]
i will in the future when my career can take a back seat and im in a good position where i could afford to be injured if you know what I mean haha.
as for now im training to get leaner, while keeping most of my strength and not losing too much weight[/quote]
I know what you mean. Good luck with those goals; looks like you’re making great progress so far.