This cycle’s benching is going to Floor Press, High Incline Bench and Close Grip Pin Press
Need to bring the ab wheel back into play.
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Benching after DL day is maybe not so good an idea…
2019-07-17
Floor Press
barx15
135x5
175x5
205x3
225x2
245x1
210 5x3
Pendlay Row
230 5x4
Incline BP
barx10
135x5
165x5,5,3,3,4,4 (wtf?)
Dorsi_flexor Row Machine
225 3x10
Cable Press Downs
80 2x10
Completely Gassed. I had nearly nothing after the Pendlay rows. Strange, because I felt great all day. Couldn’t find the groove on incline, Chest supported row felt terrible.
But I got a 245 single on floor press, so…quite pleased. The floor press is harder for me than regular bench. It was a grinder, too - almost gave up on it 4/5ths of the way up. Still learning to push the bar back to my face and elbow-flare at the right time.
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I cant press poop- so I am always impressed with anyone who can.
I want to say I remember liking db floor presses.
nice work on that 450 pull and a big floor press
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I’m at the point in training where I don’t get sore anymore.
I do get tight though…
Hip pain is nearly gone. I expect a minor flare-up after SKWAATS tomorrow, but also expect it will continue to fade.
It was definitely volume-related. Now that the volume is a few percents lower, stressed bits of the body have a better chance of recovering before the next bout.
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2019-07-19
SQ
barx10
135x8
225x5
255x3
285x3
315x2
335x1
350xMISS
305 5x3
High Bar Squat
245 5x5
DB Hammer Curl
50’s 2x8
DB curl
50’sx6
Conditioning is off. Strength is there on 3rd rep on squats, but I got no gas. Haven’t done any GPP in more than 3 weeks.
Setup was way off on the 350. I went down before I got settled, got off kilter at the bottom, but still might have made it out of the hole if I hadn’t started blacking out. Breathing was way off. I just purely screwed it up.
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Hip is good today. I expected it to be angry after squats, but that turns out not to be the case. It was a little pissed off last night, though. Both sides’ leg abductors were, actually. I might benefit from taking a longer warmup on squats.
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2019-07-21
OHP
barx10
95x8
115x5
135x3
155x2
170x1
185x1
160 5x3
Halting OHP(2ct pause just above forehead)
140x3,4,4
CG OHP
115 2x7
Neutral GripPullup
bwx8
+35x5
+70x3
+60 4x3
Double D-Handle Pulldown
170 3x10
No lockout Dips
BW 3x12
Went better than expected.
DL tonight. Think for the short term I’m going to skip doing the day-max on DL. I don’t have enough self-control on the lift to not attempt an actual max each time. Just straight sets and a little more assistance stuff instead.
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2019-07-22
DL
135x8
225x5
315x3
>work sets<
365x3
405x3
375 3x3
Paused (2ct) Good mornings
225 3x6
EZ Bar curls
115 3x6
Life Fitness Seated Hamstring Curls
150X10,10,8
Adductor Machine
100 3x15
Safety pins in rack were bent so badly that I couldn’t move them to the right height for dead-stop good mornings. Did paused GMs instead.
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Rethinking training again.
I think I’m on the right track for volume, may actually need to reduce it a bit more, but I’d like to be doing main lifts and variations more often in a week. I’m getting fair results with the current strategy, but I dislike that I have to wait a whole week to do a lift and pack all the volume for it in one session. I feel like the movement pattern gets stale over that time.
Gotta think a bit on how to organize.
OoOo can I help? If so… what are you looking for?
I appreciate the offer; I know what I want to do it’s just a matter of scheduling the lifts and deciding how to prioritize in a session.
I’ll be doing the same stuff, just in a different order and kinda mixed up. Volume is volume over a given time interval for a body part and I don’t think it matters whether the supplementary exercises are on the same day or a different one, except that I might be able to increase the intensity slightly of a supplementary lift if it’s done on a different day.
I’m thinking of doing a primary lift for one part and a supplementary lift for another in the same session and scheduling so that I’m doing each movement category at least twice a week.
I’m thinking OHP/DL and BP/SQ with the primary lift going first in each session. Haven’t decided completely, since lower body stuff affects my upper body lifts much more than the reverse arrangement.
Upshot is I want to increase lift frequency in a week but keep volume the same
2019-07-24
Floor Press
215 5x3
Pendlay Row
230 5x5
Incline DB Press
70’s 3x8
Flex Dorsi Flex Row Machine
225 3x10
Skull Crushers
95 3x6
DB side laterals
25’sx8
These really made the tennis elbow mad. Stopped.
Cable external Rotations
15 2x12
Hitting the groove on floor presses. 215 was easier than last week’s 210. Pendlay Rows were hard. Back was still tired from DL’s 2 days ago.
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So I glanced at your workout and made a few observations
Prefer upper/lower type splitting
Prefer both strength/hypertrophy work in the same workout
Prefer bread and butter lifts for primary movements (dl, sq, ohp, bench, rows, chins)
May have some issues with recovery between sessions
Probably not a power or oly lifter but enjoys the movements
Am I missing anything or have anything wrong?
Ralphie
Is this known as “gym-sleuthing?”
I can say that you’re not wrong, except that I actually prefer total body training with higher frequency on the B&B lifts. My splits tend to go along the lines of the lifts rather than a body part. I also tend to consider rows and pullups as main lifts themselves, rather than accessory movements. That may be a mistake on my part, as it often makes more sense from a session-fatigue perspective to accumulate volume at lower intensity on the upper-pull exercises than to try and max them.
I do have recovery problems because my kitchen discipline is terrible. Basically I have to get serious about meal prep for myself as my wife’s dietary needs are quite different from mine. My sleep is also terrible as I’ve never been an 8-hours-a-night sleeper and am easily neurologically aroused. Interesting books, videos and websites, personal programming projects = white nights.
Nah… I just really enjoy programming and helping others. If your recovery kinda sucks then I would lean your workouts more towards intensity rather than volume (both build muscle). As long as you are not grinding your reps you will recover pretty fast. Here is an example of a split that can be endlessly modified. The idea here is we focus on the basic bread and butter movements then switch to assistance movements in subsequent meso cycles (about 1 month blocks). Your first month may look something like this:
Full Body A
Squat
Bench
Rows
Standing Calves
Full Body B
Dl
OHP
Pull Ups
Seated Calves
Pretty simple… just alternate between workouts M/W/F. You can adopt a double progression model if ya wish as well. If you hit the top of your rep range add a little weight… and each week you add a set until you start to overreach then deload. So it might go down like this…
Week 1 (also a deload week): 1 working set
Week 2: 2 working sets
Week 3: 3 working sets
Week 4: Deload (Week 1)
Next month… you swap out each lift for an assistance movement… so something like this…
Full Body A
Squat → Bulgarian Split Squats
Bench → Guillotine Press
Rows → Sternum Chin Ups
Standing Calves → just keep the same
Full Body B
Dl → deficit SLDL
OHP → Behind the neck Press
Pull Ups → Change grip position
Seated Calves → just keep the same
Whatever movement you select just pick something that allows for progressive overload. I know this seems kinda simple but as the weeks go by fatigue really starts to set in. Deloading will become an essential tool.
happy lifting
– Raphie
Thanks for the input. That’s pretty much how I arranged it myself.
2019-07-26
Zerchers (DL from floor)
135x5
185x3
225x3
255x3
285x3
305x2
325x1 PR
SQ (low bar)
285 5x3
SQ (high bar)
245 3x5
That was enough for tonight. Forgot my belt so everything was beltless. Tried DB curls but pulled something in the left forearm on the zerchers and I didn’t want it to turn into a rip.
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You poor old weak thing😏
Congratulations on the PR!
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