press:
105x5
120x3
145x3
lat pulldown
120x20
140x20
idrxidr
idrxidr
Machine row
170 2x15
[quote]zephead4747 wrote:
I think I’m gonna swap out leg press for cable zercher squats. Any oppinions?[/quote]
Why not try some unilateral exercises? Lunges? Step ups (seriously, use a HIGH box)? Bulgarian split squats?
I’ve never heard of cable zercher squat. You seem to have a draw towards the esoteric & complicated. Why? Keep it simple, stupid.
[quote]goochadamg wrote:
zephead4747 wrote:
I think I’m gonna swap out leg press for cable zercher squats. Any oppinions?
Why not try some unilateral exercises? Lunges? Step ups (seriously, use a HIGH box)? Bulgarian split squats?
I’ve never heard of cable zercher squat. You seem to have a draw towards the esoteric & complicated. Why? Keep it simple, stupid.[/quote]
mostly because It seems like a great way to get some extra core work, and we have a setup for it in my weightroom.
Ok, so I came to a revelation. I was hitting about multiply depth when I squatted 275 last time, mostly becasue the shoes messed with my perception, and I think I used lower weights then posted for my two prior sets, I got 9 reps. This time I went pretty deep and got 7, I realize this is inconsistant with tracking progress but, it is what it is.
squat:
warmup
235x5
250x5
275x7
Leg ext
2xfailure
leg press
2ppsx 30
3ppsx27
hanging chair ab thing:
3x15 working on holding the legs out.
My progress should take off faster this summer. I’ll hopefully be able to add about 10 hours a week to my current work scheduele. I’ll be able to afford weight gainer again.
Bench:
warmup
165x5
175x5
185x8.5 (spotter grabbed the bar) (pr is 8, so baseline)
The volume of the warmups on the 5 days really take the piss out of me. Is this how it should be? I probably could have gotten 10 or 11 if I had different warmups.
CG inclines
95x10
115x10
135x6
155x4 +1 assisted at top (didn’t ask for it, just have to clean about the numbers) (pr 1 rep)
95x20 (baseline)
Db power cleans
25x15
35x9 (pr +5 pounds)
Machine bench
150x20
170x20
190x14(this will be baseline)
I need to work harder on my rep work. I felt weak in the gym today. Kitchen warfare time:
1 jacks thick crust pizza, meat lovers
1/4th a gallon of 2% milk
[quote]zephead4747 wrote:
Bench:
warmup
165x5
175x5
185x8.5 (spotter grabbed the bar) (pr is 8, so baseline)
The volume of the warmups on the 5 days really take the piss out of me. Is this how it should be? I probably could have gotten 10 or 11 if I had different warmups. [/quote] I don’t know which loading parameter template you’re using… If it’s the “narrow” one, I’d suggest switching to the more bb-like one (which Jim seems to prefer, too, as he said in his log I believe. It’s the one I’m using/have used, anyway.)
So, instead of this one
Wave 1. Warmup, 75%x5, 80%x5, 85%x5+
Wave 2. Warmup, 80%x3, 85%x3, 90%x3+
Wave 3. Warmup, 75%x5, 85%x3, 95%x1+
Wave 4. (deload) - 60%x5, 65%x5, 70%x5
You would use this:
Wave 1. Warmup, 65%x5, 75%x5, 85%x5+
Wave 2. Warmup, 70%x3, 80%x3, 90%x3+
Wave 3. Warmup, 75%x5, 85%x3, 95%x1+
Wave 4 (Deload) - 60%x5, 65%x5, 70%x5
I like that second one much better… [quote]
CG inclines
95x10
115x10
135x6
155x4 +1 assisted at top (didn’t ask for it, just have to clean about the numbers) (pr 1 rep)
95x20 (baseline)
Db power cleans [/quote] Funny choice [quote]
25x15
35x9 (pr +5 pounds)
Machine bench
150x20
170x20
190x14(this will be baseline)
I need to work harder on my rep work. I felt weak in the gym today. Kitchen warfare time:
1 jacks thick crust pizza, meat lovers
1/4th a gallon of 2% milk[/quote]
Your choices of assistance exercises and the way you go about them seem odd to me, to be honest. Any particular weak-points in your bench? Did someone suggest that assistance template to you? (haven’t read the last few pages of your log, mind you)
[quote]Cephalic_Carnage wrote:
zephead4747 wrote:
Bench:
warmup
165x5
175x5
185x8.5 (spotter grabbed the bar) (pr is 8, so baseline)
The volume of the warmups on the 5 days really take the piss out of me. Is this how it should be? I probably could have gotten 10 or 11 if I had different warmups. I don’t know which loading parameter template you’re using… If it’s the “narrow” one, I’d suggest switching to the more bb-like one (which Jim seems to prefer, too, as he said in his log I believe. It’s the one I’m using/have used, anyway.)
So, instead of this one
Wave 1. Warmup, 75%x5, 80%x5, 85%x5+
Wave 2. Warmup, 80%x3, 85%x3, 90%x3+
Wave 3. Warmup, 75%x5, 85%x3, 95%x1+
Wave 4. (deload) - 60%x5, 65%x5, 70%x5
You would use this:
Wave 1. Warmup, 65%x5, 75%x5, 85%x5+
Wave 2. Warmup, 70%x3, 80%x3, 90%x3+
Wave 3. Warmup, 75%x5, 85%x3, 95%x1+
Wave 4 (Deload) - 60%x5, 65%x5, 70%x5
I like that second one much better…
CG inclines
95x10
115x10
135x6
155x4 +1 assisted at top (didn’t ask for it, just have to clean about the numbers) (pr 1 rep)
95x20 (baseline)
Db power cleans Funny choice
25x15
35x9 (pr +5 pounds)
Machine bench
150x20
170x20
190x14(this will be baseline)
I need to work harder on my rep work. I felt weak in the gym today. Kitchen warfare time:
1 jacks thick crust pizza, meat lovers
1/4th a gallon of 2% milk
Your choices of assistance exercises and the way you go about them seem odd to me, to be honest. Any particular weak-points in your bench? Did someone suggest that assistance template to you? (haven’t read the last few pages of your log, mind you)
[/quote]
No oen suggested anything to me. I do the ICGBP because I’m actually weaker at the top of my raw bench then at the bottom now. And i find it less stressful to include compaired to a regular CGBP. I do the seated DB power cleans because I feel like the help keep my shoulders healthy (I’ve had problems in the past, defranco uses them on his athletes. That’s good enough for me), I do the machine press for hypertrophy work just cause I want to get my swole on, I was using the first layout you posted, I’ll probably start using the second one next cycle.
To bring the DP power cleans back up, I couldn’t bench press with a wide grip without pain until I started doing them. Nothing else helped. They’re a permanent addition to my routine.
How would you adjust it?
[quote]zephead4747 wrote:
Cephalic_Carnage wrote:
zephead4747 wrote:
Bench:
warmup
165x5
175x5
185x8.5 (spotter grabbed the bar) (pr is 8, so baseline)
The volume of the warmups on the 5 days really take the piss out of me. Is this how it should be? I probably could have gotten 10 or 11 if I had different warmups. I don’t know which loading parameter template you’re using… If it’s the “narrow” one, I’d suggest switching to the more bb-like one (which Jim seems to prefer, too, as he said in his log I believe. It’s the one I’m using/have used, anyway.)
So, instead of this one
Wave 1. Warmup, 75%x5, 80%x5, 85%x5+
Wave 2. Warmup, 80%x3, 85%x3, 90%x3+
Wave 3. Warmup, 75%x5, 85%x3, 95%x1+
Wave 4. (deload) - 60%x5, 65%x5, 70%x5
You would use this:
Wave 1. Warmup, 65%x5, 75%x5, 85%x5+
Wave 2. Warmup, 70%x3, 80%x3, 90%x3+
Wave 3. Warmup, 75%x5, 85%x3, 95%x1+
Wave 4 (Deload) - 60%x5, 65%x5, 70%x5
I like that second one much better…
CG inclines
95x10
115x10
135x6
155x4 +1 assisted at top (didn’t ask for it, just have to clean about the numbers) (pr 1 rep)
95x20 (baseline)
Db power cleans Funny choice
25x15
35x9 (pr +5 pounds)
Machine bench
150x20
170x20
190x14(this will be baseline)
I need to work harder on my rep work. I felt weak in the gym today. Kitchen warfare time:
1 jacks thick crust pizza, meat lovers
1/4th a gallon of 2% milk
Your choices of assistance exercises and the way you go about them seem odd to me, to be honest. Any particular weak-points in your bench? Did someone suggest that assistance template to you? (haven’t read the last few pages of your log, mind you)
No oen suggested anything to me. I do the ICGBP because I’m actually weaker at the top of my raw bench then at the bottom now. And i find it less stressful to include compaired to a regular CGBP. I do the seated DB power cleans because I feel like the help keep my shoulders healthy (I’ve had problems in the past, defranco uses them on his athletes. That’s good enough for me), I do the machine press for hypertrophy work just cause I want to get my swole on, I was using the first layout you posted, I’ll probably start using the second one next cycle.
To bring the DP power cleans back up, I couldn’t bench press with a wide grip without pain until I started doing them. Nothing else helped. They’re a permanent addition to my routine.
How would you adjust it?[/quote]
Considering your new bench weak-point, I’d probably put in board presses or so instead of incline-cgp… Now that you’ve explained the power-cleans, I’d leave them in (didn’t know that defranco is so fond of them and that they actually help your shoulder health… How about some face pulls on deadlift day or so as well?).
Low-incline DB presses or so for hypertrophy work… Depending on how you do them, they’ll fry your tris in the bottom range as well as your chest (compared to the top range on board presses).
Of course machine presses can do that, too. Anyway, I’d mainly stop doing them like 15020, 17020 etc, but rather do a rest-pause set (12-20 or 15-30) or just one top set of 8-15 or similar…
Really depends a lot on what the rest of your routine looks like.
Are you following the basic 5/3/1 outline (4-way over 3 days a week, cycled)?
Note: I’m not trying to come in here and sound smart and important, mind you. I was really just surprised at some of your choices and at how you went a bout your sets there.
[quote]Cephalic_Carnage wrote:
zephead4747 wrote:
Cephalic_Carnage wrote:
zephead4747 wrote:
Bench:
warmup
165x5
175x5
185x8.5 (spotter grabbed the bar) (pr is 8, so baseline)
The volume of the warmups on the 5 days really take the piss out of me. Is this how it should be? I probably could have gotten 10 or 11 if I had different warmups. I don’t know which loading parameter template you’re using… If it’s the “narrow” one, I’d suggest switching to the more bb-like one (which Jim seems to prefer, too, as he said in his log I believe. It’s the one I’m using/have used, anyway.)
So, instead of this one
Wave 1. Warmup, 75%x5, 80%x5, 85%x5+
Wave 2. Warmup, 80%x3, 85%x3, 90%x3+
Wave 3. Warmup, 75%x5, 85%x3, 95%x1+
Wave 4. (deload) - 60%x5, 65%x5, 70%x5
You would use this:
Wave 1. Warmup, 65%x5, 75%x5, 85%x5+
Wave 2. Warmup, 70%x3, 80%x3, 90%x3+
Wave 3. Warmup, 75%x5, 85%x3, 95%x1+
Wave 4 (Deload) - 60%x5, 65%x5, 70%x5
I like that second one much better…
CG inclines
95x10
115x10
135x6
155x4 +1 assisted at top (didn’t ask for it, just have to clean about the numbers) (pr 1 rep)
95x20 (baseline)
Db power cleans Funny choice
25x15
35x9 (pr +5 pounds)
Machine bench
150x20
170x20
190x14(this will be baseline)
I need to work harder on my rep work. I felt weak in the gym today. Kitchen warfare time:
1 jacks thick crust pizza, meat lovers
1/4th a gallon of 2% milk
Your choices of assistance exercises and the way you go about them seem odd to me, to be honest. Any particular weak-points in your bench? Did someone suggest that assistance template to you? (haven’t read the last few pages of your log, mind you)
No oen suggested anything to me. I do the ICGBP because I’m actually weaker at the top of my raw bench then at the bottom now. And i find it less stressful to include compaired to a regular CGBP. I do the seated DB power cleans because I feel like the help keep my shoulders healthy (I’ve had problems in the past, defranco uses them on his athletes. That’s good enough for me), I do the machine press for hypertrophy work just cause I want to get my swole on, I was using the first layout you posted, I’ll probably start using the second one next cycle.
To bring the DP power cleans back up, I couldn’t bench press with a wide grip without pain until I started doing them. Nothing else helped. They’re a permanent addition to my routine.
How would you adjust it?
Considering your new bench weak-point, I’d probably put in board presses or so instead of incline-cgp… Now that you’ve explained the power-cleans, I’d leave them in (didn’t know that defranco is so fond of them and that they actually help your shoulder health… How about some face pulls on deadlift day or so as well?).
Low-incline DB presses or so for hypertrophy work… Depending on how you do them, they’ll fry your tris in the bottom range as well as your chest (compared to the top range on board presses).
Of course machine presses can do that, too. Anyway, I’d mainly stop doing them like 15020, 17020 etc, but rather do a rest-pause set (12-20 or 15-30) or just one top set of 8-15 or similar…
Really depends a lot on what the rest of your routine looks like.
Are you following the basic 5/3/1 outline (4-way over 3 days a week, cycled)?
Note: I’m not trying to come in here and sound smart and important, mind you. I was really just surprised at some of your choices and at how you went a bout your sets there.
[/quote]
The funny thing is you are smart and important. I’ll Start RPing the machine work and or useing dbs for that movement. I’ll review the ICGBP after this cycle, if I don’t feel like It’s working for me, I’ll ditch it for 2 boards with pinkys on rings. I’m doing the 4 days over one week. I’m been working back on military press day, I feel like doing a lot of shoulder work that day will be counter productive in the long run, and set me up for injury. So I’ll add facepulls on military press day.
here’s a video of the cleans: DeFrancosTraining.com - Seated DB "power cleans" - YouTube
Any other advice for the assistance work on bench day, or any of the other ones?
I wrecked my elbow playing football with some friends, I took a pretty bad digger. kept me out of the gym.
starting to feel better now> Ready to destroy shit on monday.
Fixed:
Monday:
Squat 5-3-1
Paused squats-widowmaker (I’m thinking with chains)
ab work
Tuesday:
overhead press 531
DB overheadpress either 2x SS or RP
lat pulldowns RP
kroc rows 2x SS
Thursday:
Deads against chains 5-3-1
45’ hyper
Glute hams
Friday:
Bench 5-3-1
DB incline RP
2 board press 3x5
DB power cleans
HOw do you feel CC?
[quote]zephead4747 wrote:
Fixed:
Monday:
Squat 5-3-1
Paused squats-widowmaker (I’m thinking with chains)
ab work
Tuesday:
overhead press 531
DB overheadpress either 2x SS or RP [/quote] Dunno about 2 overhead presses in the same session. I’d put them on Friday and get low-oncline DB over here. Maybe. [quote]
lat pulldowns RP
kroc rows 2x SS [/quote] 2 sets of kroc rows? Whoa 
[quote]
Thursday:
Deads against chains 5-3-1
45’ hyper
Glute hams
Friday:
Bench 5-3-1
DB incline RP
2 board press 3x5
DB power cleans
[/quote] Some additional row thing here maybe… Or Chinups… [quote]
HOw do you feel CC?[/quote]
Dunno about chains on a widowmaker squat…
Rest seems ok overall, I like the idea of not doing a lot of lifts each day…
Still, a bit more back-work wouldn’t hurt (as noted).
[quote]Cephalic_Carnage wrote:
zephead4747 wrote:
Fixed:
Monday:
Squat 5-3-1
Paused squats-widowmaker (I’m thinking with chains)
ab work
Tuesday:
overhead press 531
DB overheadpress either 2x SS or RP Dunno about 2 overhead presses in the same session. I’d put them on Friday and get low-oncline DB over here. Maybe.
lat pulldowns RP
kroc rows 2x SS 2 sets of kroc rows? Whoa
Thursday:
Deads against chains 5-3-1
45’ hyper
Glute hams
Friday:
Bench 5-3-1
DB incline RP
2 board press 3x5
DB power cleans
Some additional row thing here maybe… Or Chinups…
HOw do you feel CC?
Dunno about chains on a widowmaker squat…
Rest seems ok overall, I like the idea of not doing a lot of lifts each day…
Still, a bit more back-work wouldn’t hurt (as noted).
[/quote]
the two sets would be a 5-8 repper and a ~20 repper on the kroc rows.
I’m not sure if I want to swap the DP presses, If anything I’d just remove the Db overheads. I kind of want to try the chains out again, How I’ve been training the past few months has left me very strong at the bottom of both my squat and bench, and not so strong at the top.
[quote]Cephalic_Carnage wrote:
zephead4747 wrote:
Fixed:
Monday:
Squat 5-3-1
Paused squats-widowmaker (I’m thinking with chains)
ab work
Tuesday:
overhead press 531
DB overheadpress either 2x SS or RP Dunno about 2 overhead presses in the same session. I’d put them on Friday and get low-oncline DB over here. Maybe.
lat pulldowns RP
kroc rows 2x SS 2 sets of kroc rows? Whoa
Thursday:
Deads against chains 5-3-1
45’ hyper
Glute hams
Friday:
Bench 5-3-1
DB incline RP
2 board press 3x5
DB power cleans
Some additional row thing here maybe… Or Chinups…
HOw do you feel CC?
Dunno about chains on a widowmaker squat…
Rest seems ok overall, I like the idea of not doing a lot of lifts each day…
Still, a bit more back-work wouldn’t hurt (as noted).
[/quote]
Face pulls on friday or a bigger movement like a machine row?
i would add bent over laterals and face pulls as well to keep balance between fron and rear delt, really been helping my shoulder health
I have 3 upper back lifts with
4 straight sets and 1 RP
Compared with
4 pressing lifts with
5 straight sets and 1 rp
Probably just do machine rows or facepulls on my press days
[quote]zephead4747 wrote:
Cephalic_Carnage wrote:
zephead4747 wrote:
Fixed:
Monday:
Squat 5-3-1
Paused squats-widowmaker (I’m thinking with chains)
ab work
Tuesday:
overhead press 531
DB overheadpress either 2x SS or RP Dunno about 2 overhead presses in the same session. I’d put them on Friday and get low-oncline DB over here. Maybe.
lat pulldowns RP
kroc rows 2x SS 2 sets of kroc rows? Whoa
Thursday:
Deads against chains 5-3-1
45’ hyper
Glute hams
Friday:
Bench 5-3-1
DB incline RP
2 board press 3x5
DB power cleans
Some additional row thing here maybe… Or Chinups…
HOw do you feel CC?
Dunno about chains on a widowmaker squat…
Rest seems ok overall, I like the idea of not doing a lot of lifts each day…
Still, a bit more back-work wouldn’t hurt (as noted).
the two sets would be a 5-8 repper and a ~20 repper on the kroc rows. [/quote] A true 5-8 would be too heavy for me on that exercise… Take that 8RM and make it to 20
[quote]
I’m not sure if I want to swap the DP presses, If anything I’d just remove the Db overheads. [/quote] how come? [quote] I kind of want to try the chains out again, How I’ve been training the past few months has left me very strong at the bottom of both my squat and bench, and not so strong at the top.[/quote]
Hmm. Well, during a widowmaker, you’ll often be locking out or going near-lockout and resting a few secs, catching your breath etc before going on. Not sure how well that will work out with the chains. You might find yourself suddenly stuck in the bottom position or half-way up…
[quote]Cephalic_Carnage wrote:
zephead4747 wrote:
Cephalic_Carnage wrote:
zephead4747 wrote:
Fixed:
Monday:
Squat 5-3-1
Paused squats-widowmaker (I’m thinking with chains)
ab work
Tuesday:
overhead press 531
DB overheadpress either 2x SS or RP Dunno about 2 overhead presses in the same session. I’d put them on Friday and get low-oncline DB over here. Maybe.
lat pulldowns RP
kroc rows 2x SS 2 sets of kroc rows? Whoa
Thursday:
Deads against chains 5-3-1
45’ hyper
Glute hams
Friday:
Bench 5-3-1
DB incline RP
2 board press 3x5
DB power cleans
Some additional row thing here maybe… Or Chinups…
HOw do you feel CC?
Dunno about chains on a widowmaker squat…
Rest seems ok overall, I like the idea of not doing a lot of lifts each day…
Still, a bit more back-work wouldn’t hurt (as noted).
the two sets would be a 5-8 repper and a ~20 repper on the kroc rows. A true 5-8 would be too heavy for me on that exercise… Take that 8RM and make it to 20
I’m not sure if I want to swap the DP presses, If anything I’d just remove the Db overheads. how come? I kind of want to try the chains out again, How I’ve been training the past few months has left me very strong at the bottom of both my squat and bench, and not so strong at the top.
Hmm. Well, during a widowmaker, you’ll often be locking out or going near-lockout and resting a few secs, catching your breath etc before going on. Not sure how well that will work out with the chains. You might find yourself suddenly stuck in the bottom position or half-way up…
[/quote]
True on the kroc rows, I’ll test it out when I get the handles. I’ve got safeties to catch me while I squat so that doesn’t matter.
Today:
squat:
warmup
240x3
270x3
wraps+belt
285x8 (PR +10 pounds, +1 rep from last session)
all reps where deeper then competition depth, excellent form. I love the oly shoes
Squat+chains
testing out how much weight I can use
185+chainsx11
135+chainsx15 will get 20 with this next time
chair ab raises
I finally managed to hold my legs up. When I start doing these for time, I’ll move onto a chin bar.
Today:
Bench
warmup
175x3
185x3
205x5PR (don’t have a previous max to look back on, but I’ve never doen this for more then 2-3)
CG incline
barx8
95x8
115x8
135x8 PR (+2 reps)
155x5 clean PR (+1 rep)
DB power cleans
25x
30x
35x
I’m not even going to worry about Prs right now on these. I’ll play it by feel. These aren’t to get me jacked, they are to prevent me from getting jacked up.
Machine press
170x25
Machine lat pulldown
170x15 DEEP stretch at the top
These felt hella great for my lats, but they totally wrecked my elbows. We’ll see how they work.
I want to keep the CG incline in my routine. I’m breaking PRs on it AND the bench. IDK where to put the 2 board press, not at all or overhead press day?