Originally Posted by Burner02

ho-lee-crap!
505 on deads?????? um...wow!

Originally Posted by Bakerboy

Better check your license TT, I think you got your age wrong. I think you must be 23 not 53.

Originally Posted by Archangel

AWESOME w/o's Brother Triple!!! Hope all is well!!!

Originally Posted by Triple Threat

Burner

Yeah, every once in a while I really push it to see what the old body is capable of.

Originally Posted by Witchblade

How long do your sessions generally last?

Awesome lifts btw. I'd focus on those pullups to catch up with the rest.

Originally Posted by M.J.H.

Workouts really looking good, man, keep it up.

Originally Posted by Double D

Sprints and more sprints....you getting anywhere with those?

And hows the softball going?

Originally Posted by b_reed23

wow, 105 for DB rows???

Originally Posted by Triple Threat

Saxon Side-bends with DBs
12s x 10 each side
12s x 7 each

Originally Posted by Triple Threat

DD

We've played only one game so far. First week got rained out and we had a bye in the third week. Next game is supposed to be Thursday.

Sprints seemed to be doing me some good, since I had no after-effects from the first softball game. Usually my legs are sore, especially the quads, after the first couple of games.

The only other sprinting that I've done lately is the other day when it started pouring unexpectedly while I was at work and I had to go close the windows in my truck.

Originally Posted by Triple Threat

Wed, June 27

Squats
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
335 x 1

Originally Posted by DOMS

For a person that "likeys the pain", I dread Saxons.

Originally Posted by Archangel

Impressive and INSANE w/o's Brother Triple!!!

Originally Posted by JerseyDevil

As always, great workouts. I do look up to you big bro . 505 is sick.

Originally Posted by Double D

I wouldnt be in the mood to dead after squatting all of that weight!

Originally Posted by JerseyDevil

Squats moving right on up .

Originally Posted by Double D

Wow....you need to get into a few leagues. Last year i was in 4 leagues...this year only 2, but we play all weeekend.

Originally Posted by Triple Threat

Fri, June 29

Incline Bench Press
135 x 8
205 x 6 (4 sets)

Floor Press
205 x 6 (4 sets)

Pendlay Rows
205 x 6 (4 sets)

Pull-ups
BW+20 x 3 (3 sets)
BW x 5
BW x 4

Dips
BW+45 x 5
BW+35 x 5
BW+35 x 4
BW x 9

Chin-ups
BW+20 x 4
BW+20 x 3
BW x 4
BW x 3

BW: 234



Sprints - 50 yd x 4, 40 x 4

Originally Posted by Double D

Wow....you need to get into a few leagues. Last year i was in 4 leagues...this year only 2, but we play all weeekend.

Originally Posted by Archangel

Another great w/o Brother Triple!!!

Originally Posted by JerseyDevil

When you are as old as us, it's very difficult to dedicate your entire weekend to softball .

Originally Posted by Witchblade

High rep squats and deads are brutal. Front squats are even worse.

Originally Posted by Double D

Haha....cheap way to get a pr, I love it!

Would the wife not go for the weekend thing? I know mine dont!

Originally Posted by Triple Threat

which is why I bagged the cardio that day. I should really do front squats more, I know. They just kill my wrists, though.

Originally Posted by Triple Threat

DD

A cheap PR is better than no PR at all, right?

Before the twins were born, I could get away with an occasional weekend softball game or two. The old ball-and-chain changed her attitude once the little ones arrived.

Originally Posted by Archangel

No such thing as a cheap PR imo Brother Triple!!! Keep 'em comin my Friend!!! Your volume alone amazes me, not to mention the #'s you move around, like I said In Brother JD's journal, your one of the ones who keep me going as well, Thanks my Friend!!!

Originally Posted by Triple Threat

Mon, July 2

Squats (superset with leg curls)
135 x 6
185 x 6
225 x 6
275 x 6
275 x 4

Lying Leg Curls
50 x 6
62 x 6
75 x 6
87 x 6
87 x 6

Incline Bench Press
135 x 6
185 x 6
205 x 3
225 x 3
235 x 3
245 x 1
255 x 1 ( another cheap one )

Decline Close Grip Bench Press (superset with HS Rows)
135 x 6
185 x 6
205 x 6
215 x 6
215 x 4

HS Low Rows
140 x 6
180 x 6
230 x 6
250 x 5
250 x 4

Dips (superset with pull-ups)
BW+30 x 6
BW+30 x 6
BW+30 x 5
BW+30 x 4

Pull-ups
BW x 5
BW x 5
BW x 4
BW x 3

Chin-ups
BW x 4
BW x 4
BW x 3
BW x 3


Sprints – 40 yd x 8

Originally Posted by Double D

Must be nice to be by the beach!

Originally Posted by Archangel

No such thing as a cheap PR imo Brother Triple!!! Keep 'em comin my Friend!!! Your volume alone amazes me, not to mention the #'s you move around, like I said In Brother JD's journal, your one of the ones who keep me going as well, Thanks my Friend!!!

Originally Posted by Bakerboy

I concur.

Originally Posted by JerseyDevil

Amazing volume brother TT, and then followed by sprints? Holy crap!

Originally Posted by Witchblade

Nice. Overhead lunges are cruel, especially in a circuit!

Originally Posted by Triple Threat

Wed, July 4

Deadlifts
315 x 1
405 x 1
425 x 1
445 x 1

Originally Posted by katt

Wow - nice workout! You must have been feeling that one!

Originally Posted by Double D

Look at those pullups, you stud!

Originally Posted by Burner02

nice...looks like...you've got some 'Captain in you!

Originally Posted by b_reed23

nice...

Originally Posted by JerseyDevil

20 wide pullups.

Originally Posted by Pylon

I concur on the softball thing. Playing in 2 leagues is just about right. That one tourney I played in almost killed me!

Originally Posted by Bakerboy

Total time: 100 minutes

That's got to have been tough! But tough is your middle name.

Originally Posted by Triple Threat

When did the 10 smilie limit get put back in?

Originally Posted by Witchblade

I think you can blame Joshbuilt for that.

Workouts looking solid as usual.

Originally Posted by Triple Threat

JD

I wish. Sadly, that was BW plus 20 lbs for a grand total of 3 reps.

Originally Posted by Triple Threat

Mon, July 9

Squats
165 x 5
225 x 3 (10 sets)

Bench Press
135 x 5
185 x 3 (10 sets)

Core – 40 minutes of Pilates stuff

Military Press
70 x 5
85 x 3 (10 sets)

Dips
BW+25 x 3 (10 sets)

BW: 232

Time: 90 minutes


Sprints – 40 yd x 4

Just a few sprints since I’m supposed to play softball tonight. There are thundershowers in the forecast though.

I’m trying something new this week, going to a push/pull 4 workout per week schedule, doing 4 exercises per workout, with each exercise done as 10x3. For squats and bench, I started with roughly two-thirds of my current 1 RM. For the other two exercises, I made an educated guess, but on the low side. The dips I got right but the militaries could’ve been a bit more. Oh well, there’s always next time.

My plan is to do this for approximately 3 and a half weeks. We’ll see if I make it that far.

Originally Posted by JerseyDevil

I saw that wrong . I simply can't do chins anymore. Absolutely kills my elbow. Not when I'm doing them, but the next day or so. Really weird.
.

Originally Posted by Double D

Sounds like an interesting game plan....I will be following along.

Originally Posted by Burner02

wow...u did sprints AFTER u did squats?????
u da man!

Originally Posted by Archangel

Insane my Friend, you are not right!!! Great w/o's in here Brother Triple, Best Wishes on your new routine!!! Hope you had a Great 4th!!!

Originally Posted by JerseyDevil

I simply can't do chins anymore. Absolutely kills my elbow. Not when I'm doing them, but the next day or so. Really weird.

Originally Posted by Stewart20

I think 2/3 of your 1rm is too low for a 10x3 scheme. The programs I have seen that use a 10x3 call for at a minimum 80% 1rm, 2/3 1RM is what, 66.6666666% 1RM? I think the point of 10x3 is to enable you to lift heavy weight, but do enough volume to get some growth as well.

Originally Posted by Stewart20

oh one more thing.... I think 10x3 for 4 exercises in a session is too much as well. (I know this too as I have done that in the past as well). Think of it this way, you might not think it is a lot cause it's only 3 rep sets, but if you do this for 4 exercises, that is 40 sets per workout!!

Just a suggestion, but do the 10x3 for one or two of the exercises, then do a reverse rep range for the others, 3x10 or something like that. do your 10x3s with 80% 1RM for your strength+hypertrophy movements, then do 3x10 for the other 2 exercises with 60 seconds rest for pure hypertrophy.

(Of course, if you want to try this, if not, good luck )

Originally Posted by Archangel

You'll bounce back next game BRother Triple, I just know it!!!

Originally Posted by Scarface30

hey Triple Threat, just looking through your journal and you have some killer workouts in here! too bad about the game, next though!

I'll be in here checking things out.

Originally Posted by JerseyDevil

Where are dem inspiring workouts TT? You on vacation?

Originally Posted by katt

Wow - great benching - so many sets!!

Originally Posted by Bakerboy

Yipes! I got weak in the knees just looking at all those squats and deads.
I think your chin-ups went up. TT is the bomb!

Originally Posted by Triple Threat

Wed, July 18

Deadlifts
225 x 4
265 x 4
315 x 3 (2 sets)
355 x 3 (5 sets)

Bench Press
145 x 6
170 x 5
200 x 4 (2 sets)
215 x 3 (2 sets)
225 x 2 (2 sets)
215 x 3 (2 sets)
200 x 4
185 x 6
170 x 8
145 x 10

Core – 30 minutes of Pilates (I joined them late since I was still in the middle of benching when they started)

Deadlifts
225 x 4
265 x 4
315 x 4 (5 sets)

Chin-ups
BW x 7
BW x 5
BW x 5
BW x 4

Originally Posted by katt

That's really interesting... I bet when you get to your last two sets, that they are as difficult as your 85% sets!

Originally Posted by Scarface30

!...you were not lying by saying high volume!

those are 2 awesome workouts Triple Threat!

Originally Posted by the other half

t t - as hard as it is to believe, just like katt makes me go to the gym, she also made me marry her. it is total hell. ha

Originally Posted by Double D

Trips I want to see as many rowing sets as I do benching! But none the less benching is looking better each workout!

Originally Posted by Pylon

That's a lot of work....the typing, I mean. I can only imagine the lifting part.

Originally Posted by Pylon

That's a lot of work....the typing, I mean. I can only imagine the lifting part.

Originally Posted by soxmuscle

I think I've gone cross eyed.

Pardon my 21st chromosome, but what does "CMS/MS" refer to?

Originally Posted by Triple Threat

Here are the first 4 weeks of the 9 week cycle. Remember it's reps x sets.

CMS/MS 9-week Cycle
There are two periods (plans): the training period and the competition period.
Week 1
1 Day (Monday)
1. Squat 50% 5 x 1, 60% 4 x 2, 70% 3 x 2, 80% 2 x 5 (29)
2. Bench 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6 (33)
3. Lateral side raises with dumbbells 10 x 5
4. Squat 50% 5 x 1, 60% 5 x 1, 70% 4 x 5. (30)
5. Abs 10 x 3
Total: 92

3 Day (Wednesday)
1. Deadlift 50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5 (29)
2. Bench 50% 6 x 1, 60% 5 x 1, 70% 4 x 2, 75% 3 x 2, 80% 2 x 2,
75% 3 x 2, 70% 4 x 1, 65% 6 x 1, 60% 8 x 1, 50%10 x 1. (63)
3. Lateral side raises with dumbbells 10 x 5
4. Deadlift (up to knees) 50% 4 x 1, 60% 4 x 1, 70% 4 x 5 (28)
5. Good Mornings (standing) 5 x 5
Total: 120

5 Day (Friday)
1. Bench 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5 (30)
2. Squat 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6 (33)
3. Bench 55% 5 x 1, 65% 4 x 1, 75% 3 x 5 (24)
4. Lateral side raises with dumbbells 10 x 5.
5. Abs 10 x 3.
Total: 87

6 Day (Saturday)
1. Deadlift (you are on the box) 50% 3 x 2, 60% 2 x 4 (14)
2. Incline Benchpress 4 x 6
3. Dips 6 x 5
4. Deadlift (bar is on the boxes) 60% 4 x 1, 70% 4 x 2.80% 3 x 2, 90% 2 x 4 (26)
5. Good Mornings (seated) 5 x 5
Total: 40
Week total: 339

Week 2
1 Day (Monday)
1. Bench 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3 (30)
2. Squat 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5 (30)
3. Bench 55% 4 x 1, 65% 4 x 2, 75% 4 x 4 (28)
4. Lateral side raises with dumbbells 10 x 5
5. Abs 10 x 3
Total: 88
3 Day (Wednesday)
1.Deadlift (you are on the box) 50% 3 x 1, 60% 3 x 2, 65% 2 x 4 (17)
2.Bench 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 2 x 3,
75% 3 x 2, 70% 4 x 1, 60% 6 x 1, 50% 8 x 1 (45)
3.Lateral side raises with dumbbells 10 x 5.
4.Deadlift 50% 4 x 1.60% 4 x 1, 70% 3 x 2, 80% 3 x 5 (29)
5.Good Mornings (standing) 5 x 5.
Total: 91
5 Day (Friday)
1.Squat 50% 5 x 1, 60% 4 x 1, 70% 3 x 2.80% 3 x 5 (30)
2.Bench 55% 5 x 1, 65% 4 x 1, 75% 3 x 5 (24)
3.Lateral side raises with dumbbells 10 x 5.
4.Squat 50% 5 x 1, 60% 5 x 1, 70% 4 x 4 (26)
5.Abs 10 x 3.
Total: 84
6 Day (Saturday)
1.Push-ups 5 x 5.
2.Incline Bench 4 x 6.
3.Dips 8 x 5.
4.Deadlift (up to knees) 50% 4 x 1, 60% 4 x 1, 70% 3 x 275% 2 x 5 (24)
5.Good Mornings (seated) 5 x 5.
Total: 24
Week Total: 287

3 Week
1 Day (Monday)
1.Squat 50% 5 x 1, 60% 4 x 1, 70% 3 x 2.80% 3 x 5 (30)
2.Bench 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6 (33)
3.Lateral side raises with dumbbells 10 x 5.
4.Squat 50% 5 x 1, 60% 5 x 1, 70% 5 x 5 (35)
5.Abs 10 x 3.
Total: 98
3 Day (Wednesday)
1.Deadlift 50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 5 (29)
2.Bench 50% 8 x 1, 55% 7 x 1, 60% 6 x 1, 65% 5 x 1,
70% 4 x 1, 75% 3 x 2, 80% 2 x 2, 85% 1 x 2,
80% 2 x 2, 75% 3 x 2, 70% 4 x 1, 65% 6 x 1,
60% 8 x 1.55% 10 x 1, 50% 12 x 1 (92)
3.Lateral side raises with dumbbells 10 x 5.
4.Deadlift (up to knees)
50% 4 x 1, 60% 4 x 1, 70% 4 x 5 (2
5.Good Mornings (seated) 5 x 5
Total: 149
5 Day (Friday)
1.Squat 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3 (30)
2.Bench 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6 (33)
3.Lateral side raises with dumbbells 10 x 5.
4.Squat 50% 6 x 1, 60% 6 x 1, 65% 6 x 4 (36)
5.Dips 6 x 6.
6.Abs 10 x 3.
Total: 99
6 Day (Saturday)
1.Deadlift (you are on the box) 50% 3 x 1, 60% 3 x 2, 65% 3 x 4 (21)
2.Bench 50% 6 x 1, 60% 6 x 1, 65% 6 x 5 (42)
3.Triceps 10 x 5.
4.Deadlift (bar is on the boxes) 60% 4 x 1, 70% 4 x 2, 80%4 x 2, 85% 4 x 4 (36)
5.Good Mornings (standing) 5 x 5.
Total: 99
Week Total: 445

4 Week
1 Day (Monday)
1.Squat 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 7 (36)
2.Bench 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 2, 85% 2 x 3, 80% 3 x 2 (33)
3.Dips 6 x 5.
4.Lateral side raises with dumbbells 10 x 5.
5.Abs 10 x 3.
Total: 69
3 Day (Wednesday)
1.Deadlift (you are on the box) 50% 3 x 1, 60% 3 x 2, 70% 2 x 4 (17)
2.Bench 50% 5 x 1, 60% 5 x 1, 70% 5 x 2, 75% 4 x 5 (40)
3.Lateral side raises with dumbbells 10 x 5.
4.Deadlift 50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3 (29)
5.Good Mornings (standing) 5 x 5.
Total: 86
5 Day(Friday)
1.Squat 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 3, 85% 2 x 3 (30)
2.Bench 50% 5 x 1, 60% 4 x 1, 70% 3 x 2, 80% 3 x 6 (33)
3.Dips 6 x 5.
4.Lateral side raises with dumbbells 10 x 5.
5.Squat 55% 4 x 1, 65% 3 x 1, 75% 3 x 5 (22)
6.Abs 10 x 5.
Total: 85
6 Day (Saturday)
1.Deadlift(up to knees) 50% 4 x 1, 60% 4 x 1, 70% 3 x 2, 80% 2 x 4 (22)
2.Push-ups 5 x 5.
3.Incline Bench 4 x 6.
4.Deadlift (bar is on the boxes) 60% 4 x 1, 70% 4 x 1, 80% 3 x 2, 90% 3 x 4 (26)
5.Good Mornings (seated) 5 x 5.
Total: 48
Week Total: 288

Originally Posted by Stewart20

I will bet you $20 that you don't finish this

Originally Posted by Stewart20

I will bet you $20 that you don't finish this

Originally Posted by Triple Threat

Scarface

I kid you not. A few years back I was one of the guinea pigs for Twin Peaks training program. During the high volume phase we topped out at 56 sets per workout and they weren't these 2 or 3 reps "easy" sets either. Luckily, there were only 2 such workouts with 56 sets.

Originally Posted by Triple Threat

Here's the link to the Sheiko training programs.

Originally Posted by DOMS

I got a hernia from merely reading that.

Originally Posted by Scarface30

2 workouts with 56 sets....I dunno if I know a word to describe that...!

Originally Posted by JerseyDevil

Hey! I own one their watches.

Originally Posted by katt

Ok, so I can't even imagine 56 sets.... I would get sick

Originally Posted by Triple Threat

Fri, July 20

Core – 45 minutes of Pilates stuff (had to do this first today)

Bench Press
145 x 5
170 x 4
200 x 3 (2 sets)
225 x 3 (5 sets)

Squats
165 x 5
200 x 4
235 x 3 (2 sets)
265 x 2 (6 sets)

Bench Press
155 x 5
185 x 4
215 x 3 (5 sets)

HS High Row
230 x 6
280 x 6 (5 sets)

Pull-ups
BW x 5
BW x 4
BW x 4

BW: 233 (back up, probably due to the pizza for lunch yesterday)

Rows and pull-ups were replacements for the auxiliary chest exercise.

So far I’ve had no problem finishing the workouts, but I’ve also had a day off before each one. Tomorrow’s session may be more challenging.