Interesting new split whup, glad to see that you’re already seeing improvements in size and vascularity!
How much did you gain on the main lifts eventually with 5/3/1?
WED 11-25
Incline DMBL BP - Neutral grip
(40)x10 Scap wall slides, stretch, plate rotations, shoulder dislocations
(50)x10
(70)x8
(80)x8
(90)x8
(70)x12
HS Iso-Lat Decline
(2 plates, 1 25)x12
(2 plates, 1 35)x12
(3 plates)2x8
HS Dip
(2 plates, 1 25)3x10, x12
Decline Fly
(40)2x10, x12
Sit up
x30, x15
Push up
2x20
Scap push up
2x15
Stretch
[quote]Element_26 wrote:
Interesting new split whup, glad to see that you’re already seeing improvements in size and vascularity!
How much did you gain on the main lifts eventually with 5/3/1?[/quote]
Thanks a lot man!
I think it was 7 cycles. I’d have to go back through the log to be sure.
Starting
OHP (160)x5
DL (385)x7
BP (265)x6
SQ (320)x7
Ending
OHP (205)x1
DL (455)x5
BP (295)x3
Box SQ (405)x3
I’m very happy with the results!!!
Thanks for following still!
SAT 11-28
Front SQ ATG/Clean grip
(65)x10
(95)x8
(135)x8
(185)x8
(205)x8
(225)x8, 2x6
RDL
(185)x10
(205)x10
(235)3x10
Walking DMBL lunge
(65s)4 trips of 10 steps
SS
Sit-up 1x25, 1x20
Weighted back raise (25lb)2x8
The strong bastard lifting next to me pulled 6 plates for a triple. He’s a thick 260 pounder.
Still eating leftovers…thank the Gods for Pilgrims and Native Americans
THUR 12-03
Incline DMBL BP - Neutral grip
(40)x8 Scap wall slides, stretch, plate rotations, shoulder dislocations
(50)x8
(70)x8
(90)x8
(80)x10
(70)x8 stretch
Standing OHP
(95)x8
(105)x8
(115)x7
(125)x5
(95)x5 Hold bar at lockout for about 15 seconds and stretch
HS Dip
(2 plates, 1 25)x10
(2 plates, 1 35)2x10
Cable side laterals
(25)2x8
(30)x8
SS
Rear laterals - Machine
(120)2x8
(110)x8
Sit-up
x20, 2x15
Scap push-up
4x10
Push-up
x20, 2x15
I used to train this way before I started 5/3/1. I would start with some kind of benching and then move to OHP and the next week I would start with OHP and then bench. So it was basically a pull, push, legs split or deadlift, BP & OHP, and squats with a few assistance lifts, 3 days per week. I would also alternate weeks with box squats and front squats and rack pulls with deads from the floor. However, the HS machines and laterals are new to my training.
FRI 12-04
Rack pull - Below knee
Warm up
(135)x8 (225)x8 (315)x8 Stretch and all that jive
Work sets
(405)x8
Belt
(455)2x6
No belt
(315)x15 Last rep hold bar as long as possible for grip
Rack chins
(BW)4x10
HS Iso-Lat Behind neck pull down
(2 plates, 1 25)4x8
BRBL Shrugs - Straps
(315)2x15
(335)x15
(355)x15
Face pull
4 sets
Incline curl
(35)x11, 3x9
Wrist curl
(80)3x10
so do you have an opinion on whether the rack chins are beneficial?
[quote]grettiron wrote:
so do you have an opinion on whether the rack chins are beneficial?[/quote]
For me, I believe so. With rack chins my lats are always sore the next day and I feel my back working more instead of my arms. I usually never get sore with vertical chins and seem to feel it more in my arms. Also, rack chins don’t hurt my shoulders on the stretch portion, so I am able to get more of a stretch. Its also easier to load weight on your chest and dump it when you want. I’ll still keep vertical chins in my rotation though, but I’m currently doing pull downs instead.
Have you tried them?
[quote]whup wrote:
[quote]grettiron wrote:
so do you have an opinion on whether the rack chins are beneficial?[/quote]
For me, I believe so. With rack chins my lats are always sore the next day and I feel my back working more instead of my arms. I usually never get sore with vertical chins and seem to feel it more in my arms. Also, rack chins don’t hurt my shoulders on the stretch portion, so I am able to get more of a stretch. Its also easier to load weight on your chest and dump it when you want. I’ll still keep vertical chins in my rotation though, but I’m currently doing pull downs instead.
Have you tried them? [/quote]
rack chins are with feet above the bar, right? i have not. i’ve done the bodyweight inverted rows for bench warm up… rack chins might make for a good bench super-set exercise. probably easier on the shoulders than one arm rows, if you think they’re easier on the shoulders than chins.
i also usually feel pulls/chins in my arms (rope chins are the exception).
edit: hmm my edit didn’t show up. i stopped being lazy and looked up the exercise… looks like feet at shoulder height at the bottom. i’ll try these tomorrow.
MON 12-07
Front SQ ATG/Clean grip
(65)x8
(95)x5 Stretch, leg swings, walking lunges
(135)x5
(185)3x10 Left knee was bothering me, so I didn’t increase from here
RDL
(135)x8
(225)x8
(245)x8
(275)2x10
Walking DMBL lunge
(65s)4 sets total = 48 steps, up from 42 steps from last week
HS Seated Leg Curl - Hold contraction for a count
(1 plate)x12
(1 plate, 1 25)2x10
(1 plate)x10
Calves and Tibia
1x20
Stretch
I had a hard time walking when I finished, I’ll be feeling this shit tomorrow for sure
Inspiration:
TUES 12-08
OHP
(bar)x25
(65)x5
(95)x5 Scap wall slides, stretch, plate rotations
(135)x5
(145)x5
(155)x5
(165)x5 I had to work for the 5th rep and held it at lockout for a few
Floor Press
(135)x8
(185)x5
(205)x5
(225)x5
(245)x5
(225)x6
Land Mine
(1 plate)x8
(2 plates)2x8, 1x10
I haven’t done these in a while and I freakin love em, you bet your ass I’ll be doing more. I have my own way of doing them though; explosive side-to-side and pivot on each foot. I’ll get a vid up
HS Iso-Lat Decline
(2 plates, 1 35)x15
(2 plates, 1 35, 1 25)x15
Drop Set
(2 plates, 1 35, 1 25)x7
(2 plates, 1 35)x5
(1 plate, 1 35)x10
Dips BW
x15, 2x10 Stretch
Over Head Tri Ext - Body Masters
(110)2x8
(120)x8 Stretch
This gives my tris a good stretch with each rep
Stretch
Meals so far
Meal 1: Chicken/pasta/kidney beans/spinach/ragu sauce/sriracha creation. Pretty tasty
Meal 2: 4 eggs, half an avacado
Pre WO: 2 scoops Surge Workout Fuel
During: 2 scoops Xtend
Post WO: 2 scoops Grow! Whey
30 Min later: 2 scoops Xtend
1 hour later: same as meal 1
I have no idea what the macros are
Trainin’s lookin good whup.
What was up with the knee yesterday? Was it better today?
eggs and avocado? was this mixed together somehow?
[quote]BlackLabel wrote:
Trainin’s lookin good whup.
What was up with the knee yesterday? Was it better today?[/quote]
Thanks buddy
I don’t know man. The tendon above my left knee was/is sore and it just kinda happened suddenly. I’ve iced it, stretched, heat, massaged, and started taking the curcumin. Its not bad today, but after squats Mon it was sore to the touch.
[quote]grettiron wrote:
eggs and avocado? was this mixed together somehow? [/quote]
No, I fry the eggs in olive oil and just slice the avocado on the side. Good combo
FRI 12-10
Rack pull - From shin, lower than last week - Lowest rack will go
Warm up
(135)x10
(225)x5
(315)x5
(405)x5
Belt
(455)2x5 - YouTube
Vids of the first set…I didn’t know that song was playing in the background until I uploaded the vid…LMAO
No belt
(315)x10 Reps done fast - Last rep hold bar as long as possible for grip
Rack chins - Fast reps
(25)3x10
(45)x8
HS Iso-Lat Behind neck pull down - Fast reps
(2 plates)2x15
Drop Set
(2 plates)x10
(1 plate)x15 Stretch
BRBL Shrugs - Straps - Fast reps
(375)2x15
(405)x15
Face pull - Sqeeze reps
3 sets of 15
HS curl - Squeeze reps - Drop Set
(1 plate)x10
(2 plates)x8
(1 plate, 1 25)x8
(1 plate)x8
(1 25)x10
Good session. Lots of energy the whole time supplementing with SWF before and Xtend during. 50g of carbs and 30g of protein PWO
SAT 12-12
DMBL Flat BP - fast reps
(45)x6
(55)x6
(75)x6
(90)x6
(100)x6
(110)x8
(75)x15 stretch
OHP - fast reps
(95)x6
(115)x6
(135)x6
(95)x15
HS Iso-Lat Incline - fast reps
(2 plates)x10
(2 plates, 1 10)x10
(3 plates)x7
Land Mine - fast reps
(2 plates)x10
(2 plates, 1 10)x10
Cable side laterals - squeeze
(30)x8
(40)2x8
Dips BW - squeeze
2x15 stretch
Laying DMBL Tri Ext - squeeze
(40)x8, x7
(30)x12 Stretch
Stretch
Getting closer to 200lbs body weight with the eggnog and milk diet
[quote]whup wrote:
SAT 12-12
DMBL Flat BP - fast reps
(45)x6
(55)x6
(75)x6
(90)x6
(100)x6
(110)x8
(75)x15 stretch
OHP - fast reps
(95)x6
(115)x6
(135)x6
(95)x15
HS Iso-Lat Incline - fast reps
(2 plates)x10
(2 plates, 1 10)x10
(3 plates)x7
Land Mine - fast reps
(2 plates)x10
(2 plates, 1 10)x10
Cable side laterals - squeeze
(30)x8
(40)2x8
Dips BW - squeeze
2x15 stretch
Laying DMBL Tri Ext - squeeze
(40)x8, x7
(30)x12 Stretch
Stretch
Getting closer to 200lbs body weight with the eggnog and milk diet[/quote]
I approve of this diet. My dangerously underweight brother (6’ tall and 135lb) should heed your advice!
You’re moving some pretty serious weight for a speed day here man, it’s good to see. How’s your body composition holding out as you continue to gain weight?
TUES 12-15
Rack pull - High shin
Warm up
(135)x5
(225)x5 Stretch, leg swings, BW lunges
(315)x5
Belt
(405)x5
(465)x6 vid, x5 - YouTube
No belt
(315)x10 Last rep hold bar as long as possible for grip
Horizontal chins
(45)2x10, x8
After further review (vids on youtube) I’m actually not doing proper rack chins. My arms are vertical and my body stays horizontal, with my feet on a bench. Anyway, still effective for me
Pull down narrow grip
(140)x8
(150)2x8 Stretch
BRBL Shrugs - Straps
(405)x15, 2x12
Incline curl
(40)x8, 2x6
(25)x12 Stretch
Wrist curl
(80)x15 Stretch
Happy about the rack pulls and shrugs, and my weak arms are coming along with the curls. I shouldn’t have neglected them for so damn long
[quote]Element_26 wrote:
[quote]whup wrote:
SAT 12-12
DMBL Flat BP - fast reps
(45)x6
(55)x6
(75)x6
(90)x6
(100)x6
(110)x8
(75)x15 stretch
OHP - fast reps
(95)x6
(115)x6
(135)x6
(95)x15
HS Iso-Lat Incline - fast reps
(2 plates)x10
(2 plates, 1 10)x10
(3 plates)x7
Land Mine - fast reps
(2 plates)x10
(2 plates, 1 10)x10
Cable side laterals - squeeze
(30)x8
(40)2x8
Dips BW - squeeze
2x15 stretch
Laying DMBL Tri Ext - squeeze
(40)x8, x7
(30)x12 Stretch
Stretch
Getting closer to 200lbs body weight with the eggnog and milk diet[/quote]
I approve of this diet. My dangerously underweight brother (6’ tall and 135lb) should heed your advice!
You’re moving some pretty serious weight for a speed day here man, it’s good to see. How’s your body composition holding out as you continue to gain weight?[/quote]
Damn! 135lbs??? You need to get his ass in the gym! And then take him to McDonalds or whatever equivalent you have
Thanks man! Its not really a speed day though, I’m just recording my rep tempo. I either do fast reps or hold and squeeze reps.
I’m definitely accumulating some fat along with a little muscle, but I freakin love eggnog…and milk. I’ve been mixing it half and half. Two cups with almost every meal; 8 grams of protein per cup. It adds up