OMP the program workout is going well, I have about 2 more weeks then I change the workouts, but keep on the same program.
12APR10
DB Bench 80x 5,5,5,5,5,3,3,
Deadlift 215x 5,5,5,5,5,3,3,
15min
Bulgarian Split Squats
Barx 5,5,5,3,3,3,3,3,3,3,3
15min
Straight bar curl 40x 10,10,10,10
My back and shoulders told me to drop the weight this time on the press. Hopefully they will tell me to up it next time.
Do you do the same number of reps irregardless of the effort, i.e., DB bench 80x5,5, are the first couple of sets easy or are all sets in the heavy range for you? Hope that makes sense.
HEL, the reps vary. What you do is take your ten rep max and cut it down and do 5 reps with as close to perfect form as you can get. Then when you cant do them with perfect form, you drop the reps down to say 4 or 3, and when that gets to be too much you drop down even if you are only doing one of each. But you also drop the reps on the other excercise as well, even if you arent tired on it. It works like this. I am doing a DB bench and deadlift together.
Meaing I will do 5 reps of the db bench and then go straigt into 5 reps of deadlifts, record how many of each I have done then do it again. And I keep doing that for 15 min straight. The rest should be kept to a minimum; which is why you arent doing your max weight. The reason the reps drop is due to form not numbers. Its a really great program for muscular endurance and fat burning. At the end of 15 min you should be sucking wind. I hope that answered your question, any more please ask.
14APR10
Incline Bench 155x 5,5,5,5,3,3,3,3,3,3
DB B.O. Row 55x 5,5,5,5,3,3,3,3,3,3
15min
Squat 155x 5,5,5,5,3,3,3,3
DB N.G. Shoulder Press 5,5,5,5,5,3,3,3,3 FG
Squats felt good again, maybe one more before going up
Right shoulder hurt on Inclines’, think due to sleeping wrong
16APR10
DB Bench 85x 5,5,5,5,5,5
Deadlift 215x 5,5,5,5,5,5
15min
Bulgarian Split Squat
65x 5,5,5,3,3,3,3,3,3,3
15min
straight bar curl 4x40x10 60-90 sec rest
Body felt pretty good, lower back hurt later, prolly too much hip thrust on deads.
Guess I’ll get in on this as well. Just read through the thread. I like the idea of the fat grips. I know we wont be getting any thick bars at my gym any time soon, so I’ll probably be getting a set of those.
Have you tried training without them for a session just to see what kind of difference it makes? Or was it one of those ‘where have you been all my life’ moments the first time you used them, and you can’t imagine training without them?
I’ve been doing direct grip training at my desk during the day with a set of ‘Heavy Grips’ 200 lbs and 250 lbs and I’ve noticed a difference in all my lifts, so I’m guessing that just involving grip more when lifting would have a similar effect.
Well, eternal power, the fat gripz are great on a lot of things. I dont deadlift with them and they helped some on curls, but you will have to drop the weight some. They are great for me for shoulder exercises. I usually have shoulder pain in my left shoulder that I dont have when I use the FGs’. While they arent the be all end all for me, they are something that should be used.
19APR10
Incline Bench 155x 5,5,5,5,5,5,5,5,5
DB B.0. Row 60x 5,5,5,5,5,5,5,5,5
15min
Squat 165x 5,5,5,5,3,3,3,3
DB NG shoulder Press 35x 5,5,5,5,3,3,3,3 FG
15min
Straight Bar Curl 40x10x5
Lower back still hurts from deadlifts. Will up the weight on curls next time around. Last week of this set of exercises, then a week of deload, then a different set. Love the tired and covered in sweat look I have when I leave the gym.
21APR10
DB Bench 85x 5,5,5,5,5,5
Deadlift 215x 5,5,5,5,5,5
15min
Bench was great, could have gone up on the weights. Skipped the Split Squats due to lingering lower back pain. Its better, just didnt want to aggravate any more. Might try to do them later tonight. Hate missing out, and I found I like them.
Looking good u-name. You’re definitely in a rhythm. And I still can’t get over the volume.
Yes strick the volume is fun. Leaves me sweaty and gasping for air after I’m done.
25APR10
Incline Bench 155x 5,5,5,5,5,5,5,5
DB B.O. Row 65x 5,5,5,5,5,5,5,5
15min
Squat 165x 5,5,5,5,5,5,5
DB N.G. Shoulder Press 35x 5,5,5,5,5,5,5
15min
Extra couple of days did well for my totals.
DID NOT want to lift today. But its the last day of this cycle.
Now sweet clean deload week. Figure out what my 10 rep maxes are for my next cycle.
28APR10
Deload week, workout one
NG chins 130x10 90x10x5x5x5
Dips BWx5x5x5x5x5x5x5
One Legged Deads Barx10x5x5x5
Shoulders hscreamed at me on dips, have to get used to going that low agian. Have a ffeling when I do this for real next week, I will go down a lot on the weight for the chins.
One legged Deads will require an attention to balance and i can already hear my lower back screaming at for doing them
I love single leg deads! they embarass the hell out of me as I wobble like s drunken sailor trying to bend over like a flamingo …but do them right and my baby hammies scream at me for a couple of days…Man you have been banging out some serious volume…good work going on here, UN42!
U42, training is looking good. You doing another cycle of this workout after the deload?
Yes Eco, I will be starting another cycle on Monday with the exercises I am doing during deload. And OR you aren’t lying, it takes some getting used to on the one legged deads. But I should be fine when after a few sets, I hope.
30APR10
Deload week workout two
Seated DB Shoulder Press 25x7,10 40x6 35x8,7FG
Vbar Seated Row 50x20 100x12 120x10,8,8
Pistol Squats BWx 5,5,5,5,5
Left shoulder did not want to cooperate on anything past 8 reps
Pistols weren’t as bad as I thought they were going to be.
You able to get all the way down on those pistol squats without holding on to anything? Tried those once and ended up rolling on the floor most of the time.
No HEL, I’m not that good. Right now I’m just going to a bench, as I get better I will find lower things to squat to, then I will go without and see how I do.
2MAY10
NG Chins 90x 5,5,5,5,5,5,5,3,3,
Dips BWx 5,5,5,5,5,5,5,3,3
15min
SLDL BARx 5,5,5,5,5,5,5,5,4
15min
Straight Bar Curl 4x10x50
Will decrease weight on chins
Thinking about doing sinlge legs without FG’s. Will up the weight by 10lbs next time
Very cool workouts UN.
Have you shed any unwanted weight on this program? It looks like the kind of thing that would jack your metabolism.
OP, I agree it looks liek a killer burner…Nice work UN
I haven’t shed a bunch of weight, but I do seem to have dropped some belly fat, or my back has gotten bigger. But it is a good workout, I am going to add some cardio and kettlebell work on my off days I’m thinking.
5MAY10
Seated DB Shoulder Press 37.5x 5,5,5,5,3,3,3,3,3,3,3
V-Bar Row 130x 5,5,5,5,3,3,3,3,3,3,3
15min
Pistols to bench
15min
BWx 5,5,5,5,5,5,5,3,3,3,3
Left shoulder tracked for shit on presses, might have to drop down to 35 to fix that
Hamstrings were sore after the first 15 min. Possible from rows?
Bench is just above parallell, will find a lower one next time.