Comments: First official Leg Day in 20 years. Should be feeling that one tomorrow. I’m going to try and isolate muscle groups for this session. Not sure if I’ll be able to pull it off but I’ll try. It felt good to just hammer the legs today. Done.
Thanks Shane. That is a deceiving machine. The weight isn’t too bad at the bottom but gets worse as you push each side up. It’s a cool option to have available. I usually do a long bike ride on Tuesday but might do push or pull tomorrow instead. No sense in crushing the legs then doing a bike ride the next day.
If I had to choose one or the other I would go push tomorrow, especially if your pull is going to include deadlifts, then bike ride, then pull. If you are not doing deads you could do either push or pull.
I figured I would keep deadlifts on leg day unless my lower back starts barking at doing squats and deads on the same day. Then I’ll put them on Pull day, as you mentioned. If I go that route then Pull will probably be spaced out from Legs.
Comments: Push day in the books. That was fun. Hit some good sets on strength and then some solid accessory combos. Not sure what all those lat raises are called but I tried. Ha ha… Triceps were smoked by the end of accessory. Threw together that metcon and it didn’t disappoint.
That was some strong DB pressing man. I would throw those lat raises in between the heavy DB BP and DB OHP. That will help give your triceps a break for a second. Just a thought.
Delts you can smoke with cables from all kinds of directions. Nice work man glad you enjoyed it.
Thanks Shane. That’s good advice. I actually supersetted DB Bench with Flutter Kicks. Then did DB MP with Lat Raises. Those pressing sets were pretty much all to within a rep of failure. Thanks on the delts. Forgot what those were. Of all of those sets, I think the Arsenal OHP>CGBP>Bench Press was the biggest tricep destroyer. Really enjoying this arrangement.
10-4 on the SS. Sorry I missed the second SS. Reading comprehension nonexistent today. LoL.
I would say that combo would definitely smoke the triceps.
I am big believer in taking reps as close to failure, safely, as you can. I am in the Paul Carter camp with mechanical tension, and progression being the prime driver of hypertrophy.
I’m digging Paul’s stuff. I’ll admit that most of the time I don’t have the volume up on my phone so I usually have to read the descriptions that he posts. They are usually pretty lengthy so I don’t make it through most of them. I’m getting bits and pieces though, so hopefully I’ll get a solid idea of what he’s saying at some point. I definitely picked up on taking a handful of sets to (or close to) failure being a big driver of hypertrophy. So I’m trying to do that. I get the feeling that I do way too much volume though, at least from his perspective. Don’t know if I could ever reduce my sessions to a few exercises with a few sets in each. My main goal is still overall work capacity with focus on strength and conditioning (or the maximum attainable balance between the two). But hypertrophy is becoming more important, so I’m trying to at least lean in that direction. Sorry to ramble on and on here.
No rambling it all makes sense to me. He likes to use the phrase junk volume a lot. He would consider the 531 BBB sets junk volume too, however like you said they build work capacity.
Paul is much more centered on the Bodybuilding side of things though.
If that is too much volume to him then he would fall over laughing at my sessions. That guy is jacked though so he is definitely doing something right.
Precor Bike
45:00, 13.4 Miles, 17.9 Pace
5:00 Cool Down, 656 Cals, 154 BPM
Comments: Woke up and was sore today so figured I’d take a day off from lifting and do some cardio. Had a nice pace for about 30 minutes and then fell off. My goal was an 18.0 pace. Almost…
Thanks Shane. It seems like I have the same problem with biking that I had with running. My legs get gassed too quickly. Not sure how to help that other than maybe just doing longer bike rides and forcing the legs to adapt.
Metcon
From Josh Bridges
6 Rounds for Time:
8 Front Squats, 115 lb (Last 2 rounds were back squats)
10 Bench Press, 135 lb
13:40, 137 Cals, 119 BPM
Comments: Slept terrible last night so I slept in and didn’t have much time this morning. Had some knee pain in round 4 so I switched to back squats for the last two rounds. I’m mowing the yard after this so that will be another 1.5 hours of physical activity at least.
I personally hate front squats. Good on your for hitting them today. Hopefully the knee pain is temporary. Good luck with the yard work. It has rained to much this week here for me to do anything in the yard.
Of all of those sets, I think the Arsenal OHP>CGBP>Bench Press was the biggest tricep destroyer. Really enjoying this arrangement.
