Question and a serious one please all respond. I will try too get this one across as intelligent as I can .
As I get older I have found out that when traing for size it is better to only train 2-3 times a week with high intensity and high volume together. This came about due to working 2 jobs and being a “day-dad”. People are commenting that I am getting larger-and not gaing any weight, my wife is asked if I was taking steroids. (with my condition,wtf!!)
And it is not like my diet is really spot on either with all the protein requirements and such. Hell I am eating/drinking anything and everything right now before I start to drop weight again.
With my training I really think I hit on something really cool for size/strength and will start case studies on clents/friends to see if it works on other people.
Is this because I am older? Better "mind-setted? Not overtraining? Recovering from c5-c6 nerve compression?
Again please respond with your own thoughts/theories.
I have noticed the same thing before. But not due to age. I think mind set has a lot to do with it. At one point when I was younger, and a very young dad working construciton and going to college, I had to abbreviate my workout down to 2-3 times a week. I thought my lifitng days were done (this is early 90s, everyone still thought you had to train 2 hrs a day, 6 days a week). Thing is suddenly I was growing faster than ever.
My biggest problem now is I just like training so damned much. And right now I have the time to go on a near daily basis, so what I am doing to compensate is waving intensity/volume a little bit. And feel I am making good gains this way.
Wish I had some input on this but I only started real training a couple years ago. For years all I did was bench (incorrectly) and machines. I never squated because it hurt my back and deadlifts were something I thought were bad for the low back. It wasn’t until I found this site and this forum that I saw the light.
[quote]ecogenx wrote:
Wish I had some input on this but I only started real training a couple years ago. For years all I did was bench (incorrectly) and machines. I never squated because it hurt my back and deadlifts were something I thought were bad for the low back. It wasn’t until I found this site and this forum that I saw the light.[/quote]
You are doing damn well in the strength department Eco, for just a couple years of real training.
1 arm d-rows 80x10x10 40sec rest periods - tempo is 2-0-3
back to close grip 155x10x10 40 sec rest periods - tempo is 2-0-3 wow talk about pumps!!
barbell curls 65x20 2 sets. - same tempo as the volume
bweight 230
Will do volume for 1 3 week block then do Dc training on second 3 week block and see what happens.
right now with the volume training I am eating everything in sight and not gaining weight- the hell if I know why just going with it and ride it out till it ends.
[quote]ecogenx wrote:
Do you do the DC training alone? It seems like it would be hard to do alone.[/quote]
No I will keep the 5/3/1 template for the main exercises and use DC for accesories.
Like sqauts then do a widowmaker at a lighter weight.(65%) slow and low Olympic style.
Here is a good circuit to do. This is what we did on sat.
Kbells 30lbs 10 swings each hand
sledgehammer the tire 5 times each side
flip tire 5-10 times (depends on fitness level etc)
push prowler 40 yds then push prowler 40 yds return-next person goes we had 7 people taking turns.
we repeated cycle 3 times.
we warmed up with light upper body drags.
edit : I reread what Eco said yeah I f I am doing alone then it is on the Smith machine or Hammer strength machines for most exercises.
Prowlers in my opinion are overpriced and are very hard to store as well. I would get a sled with pole attachments for push handles. My sled fits in my Aveo (run around car) im the hatch area. I have used both pieces of equitment and there is know difference.
Goto to Ebay and do a search for power sled dragging or for seller Xchoppers he has good stuff. I got mine for 89 plus shipping - with handles and strap- awesome deal. I have 2 clients that all they want to do is work with the sled.
way fast way to get in shape or up your fitness level.
[quote]FISCHER613 wrote:
Prowlers in my opinion are overpriced and are very hard to store as well. I would get a sled with pole attachments for push handles. My sled fits in my Aveo (run around car) im the hatch area. I have used both pieces of equitment and there is know difference.
Goto to Ebay and do a search for power sled dragging or for seller Xchoppers he has good stuff. I got mine for 89 plus shipping - with handles and strap- awesome deal. I have 2 clients that all they want to do is work with the sled.
way fast way to get in shape or up your fitness level.
[quote]FISCHER613 wrote:
ecogenx wrote:
Do you do the DC training alone? It seems like it would be hard to do alone.
No I will keep the 5/3/1 template for the main exercises and use DC for accesories.
Like sqauts then do a widowmaker at a lighter weight.(65%) slow and low Olympic style.
Here is a good circuit to do. This is what we did on sat.
Kbells 30lbs 10 swings each hand
sledgehammer the tire 5 times each side
flip tire 5-10 times (depends on fitness level etc)
push prowler 40 yds then push prowler 40 yds return-next person goes we had 7 people taking turns.
we repeated cycle 3 times.
we warmed up with light upper body drags.
edit : I reread what Eco said yeah I f I am doing alone then it is on the Smith machine or Hammer strength machines for most exercises.[/quote]
Sounds like a good circuit and its outdoors which makes it better. I tried to do some DC and it was tough lifting alone in my basement.
Yeah Dc should not be really done with free weights alone IMO the risk for injury is too great.
Now doing lots of low rep sets with a lot of weight is awesome like 6x3 with 85-90% of 1rm that is fun and safe if done in rack with pins set right for depth for sqaut/bench.
Yeah the outdoor circuit really clears your head (and stomach) and makes you focus alot. It is like 2-3 minutes of hell. The hardest thing then is trying too breathe while your head/neck is pulsing to the rhythm of your heart which is going around 180 bpm+
mon- horsed around with benching (haven’t done in 2 years due to injury) worked up to and got 275x12 fairly easy. i surprised myself with this considering I have been doing cgp and could at my best get 8 at this weight 20 pds heavier.
Then did rope pull ups to ceiling with 1 and 3/4inch rope. that is hard after the 3rd set forearms and biceps are fried.
went outside flipped tire (525lbs) for 30 times consecetive. Crawled back inside and finished day with a 1500 cal shake and trained 2 clients. then went home and ate a casserole of stuffed green peppers and 3 beers.
I am planning on a light workout today just do loosen up a little. my rhomboids are sore if I just walk so lots of hot tubbing tonight and a couple of showers (contrast). Oh yeah some Motrin too.
I have hit on something I think that is going to help alot with grip and upper back work.
Banded dbell rows. Fischer rows I like the sound- feel free to tell your friends
Basically you choke under the bench and around the bell with 2 mini bands. Now I have acces to bands that go to really light resistance. so in place of that you can use those stretch bands you can buy at the stores - we cut off the handles and just tie them in a loop- voila lighter mini bands.
Just a reminder when doing these rows keep elbow tight too body and really open up your scapula on the stretch and squeeze your blades together at the top while pulling to your waist.
still sore from the rows. I forgot that on monday we climbed ropes as well. Great Deload week I might go for another due the right upper hamstring/groin is still bothering me.
built a new complex of exercises for conditioning - that is rough as hell.
also trying to sew and make a carpet sleeve for my sled to use inside on a gym floor is f@cking retarded !3 passes then BAM either flip over sled or SCREECH across the floor. anybody have suggestion on how to do this without staples. either with a carpet or some other non-scratch surface (wood gym floor) to adhere to my sled.
Just ordered fat bar grips from Elite and a friend is sending me Indian Clubs – I am going to have a small gym in the back of my car :).
I drive around with the back of my Durango full of boards, bands, bench shirts, sometimes chains, etc.
Regarding the sled w/carpet sleeve. I have the same thing going on, and have a design I have not implemented yet. The idea is to cut to runners from carpet to length. Fasten to sled runners by making slits in carpet and inserting tie wraps. Should work.
Ok good news is that my calf is healed and right hamstring is fine. Bas news is I strecthed the ligaments/tendons on the right side of my groin right where my leg and pelvic region meet. Motherfucker!!
Had a guy who was sqauting with us and was wearing briefs. So he starts to coach us and give tips (800+ sqautter) well I sqaut raw and the command kept coming back to sit back more --well i am in the hole with 455 and on my 5th rep and I feel a POP and my leg felt like I pissed down it. Pretty sore and bruised up so there goes my video of when I turn 40 of having a 400/500/500 all raw for a goal.
Now switching gears and doing a lighter weight higher volume routine till this thing heals. I am trying out vince Gironda’s 8x8 whole body routine. I am starting out doing 5x8 with 30 sec rests and every 5 workouts increase either a set or reduce time between sets till I get to 8x8 and 15 sec rests. We will see how long this lasts.
BTW ever see a grown man flip over a sled becuase of grinding into a gym floor Funny sight let me tell you.
