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Triple Threat's Terrific Tales of Training Triumphs, Trials and Tribulations


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Posted by: Triple Threat

Quote:
Originally Posted by Burner02 View Post
ho-lee-crap!
505 on deads?????? um...wow!
Burner

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



Posted by: Triple Threat

Quote:
Originally Posted by Bakerboy View Post
Better check your license TT, I think you got your age wrong. I think you must be 23 not 53.
Bakerboy

I wish. Actually it would be great to be 23 again, knowing what I know now.



Posted by: Triple Threat

Quote:
Originally Posted by Archangel View Post
AWESOME w/o's Brother Triple!!! Hope all is well!!!
Arch



Posted by: Triple Threat

Once again it's time to catch up on previous workouts. Kids soccer season is finally over. Two whole months before it starts all over again.

Fri, June 22

Incline DB Press (superset with DB rows)
50 x 8
70 x 8
80 x 8
85 x 8 (by a single rep )

1 arm DB row
50 x 8
70 x 8
90 x 8
105 x 8

Floor Press (superset with pull-ups)
135 x 8
165 x 8
185 x 8 (only because I’ve always one this exercise for 5 reps or less )
205 x 5
205 x 5

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

BB Military Press (superset with chin-ups)
95 x 6
96 x 6

Chin-ups
BW x 5
BW x 3



Sprints – 40 yd x 10


Sat, June 23

Paused Squats
135 x 5
185 x 3
235 x 2 (6 sets)

Speed Deadlifts
355 x 1 (6 sets)

Shrugs
225 x 8
245 x 6 (3 sets)



Posted by: DOMS

Quote:
Originally Posted by Triple Threat View Post
Burner

Yeah, every once in a while I really push it to see what the old body is capable of.
A mere 505? You just need to rollover and finish dying...






Great job, man!



Posted by: Triple Threat

Mon, June 25

Bench Press
135 x 8
185 x 5
225 x 3
235 x 3
245 x 3
255 x 3

HS High Row
180 x 8
230 x 8
260 x 6 (3 sets)

Close Grip Bench Press
185 x 8
195 x 6
195 x 5

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

Dips
BW x 8
BW x 6
BW x 5

Chin-ups
BW x 6
BW x 4
BW x 3

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

BW: 233



40 yd x 8

Kinda sluggish workout. Didn’t get enough sleep, me thinks.



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.



Posted by: M.J.H.

Workouts really looking good, man, keep it up.



Posted by: Double D

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

And hows the softball going?



Posted by: b_reed23

wow, 105 for DB rows???



Posted by: Triple Threat

Quote:
Originally Posted by Witchblade View Post
How long do your sessions generally last?

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

My workouts generally are between 45-60 minutes, although some of the Saturday morning ones are in the 20-30 minutes range when pressed for time.

Pullups are one exercise that I just don't seem to get better on. I've tried them weighted, too. Oh well, just another of life's mysteries.



Posted by: Triple Threat

Quote:
Originally Posted by M.J.H. View Post
Workouts really looking good, man, keep it up.
Thanks Mike. Maybe I should try working out hung over, it seems to be working for you.



Posted by: Triple Threat

Quote:
Originally Posted by Double D View Post
Sprints and more sprints....you getting anywhere with those?

And hows the softball going?
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.



Posted by: Triple Threat

Quote:
Originally Posted by b_reed23 View Post
wow, 105 for DB rows???
Billie

We've got 150's in the gym, so I've got something to shoot for.



Posted by: DOMS

Quote:
Originally Posted by Triple Threat View Post
Saxon Side-bends with DBs
12s x 10 each side
12s x 7 each
For a person that "likeys the pain", I dread Saxons.


Great job, man!



Posted by: Archangel

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



Posted by: JerseyDevil

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



Posted by: Double D

Quote:
Originally Posted by Triple Threat View Post
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.
Haha....we got rained out of our first tourny this past weekend. Pretty good for the season being about half over!



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

Deadlifts
315 x 1
405 x 1

Wasn’t in the mood to DL today.

Good Mornings
135 x 8
185 x 6 (2 sets)

Overhead Lunge (supersetted with leg curls)
45 x 12 total reps (2 sets)

Lying Leg Curl
50 x 10
62 x 10

Ab Crunch Machine
45 x 10
90 x 10
135 x 6 (2 sets)

BW: 235



Sprints – 40 yd x 12



Posted by: Double D

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



Posted by: JerseyDevil

Quote:
Originally Posted by Triple Threat View Post
Wed, June 27

Squats
135 x 5
185 x 5
225 x 5
275 x 5
315 x 3
335 x 1
Squats moving right on up .



Posted by: Triple Threat

Quote:
Originally Posted by DOMS View Post
For a person that "likeys the pain", I dread Saxons.
DOMS

What don't you like about them? I can think of other exercises that hurt more.



Posted by: Triple Threat

Quote:
Originally Posted by Archangel View Post
Impressive and INSANE w/o's Brother Triple!!!
Thanks, Arch!



Posted by: Triple Threat

Quote:
Originally Posted by JerseyDevil View Post
As always, great workouts. I do look up to you big bro . 505 is sick.
JD



Posted by: Triple Threat

Quote:
Originally Posted by Double D View Post
I wouldnt be in the mood to dead after squatting all of that weight!
DD

Sick as it may sound, I like DLing even though it takes a lot out of me. I think that I was just a bit tired that morning. Either that or I'm approaching overtraining again. I'll know better next week.



Posted by: Triple Threat

Quote:
Originally Posted by JerseyDevil View Post
Squats moving right on up .
JD

Thanks. I'm really trying to get my squat better. I'm trying everything that I can think of.



Posted by: Triple Threat

We had our second softball game of the season last night, getting our first win of the year 11-6. It was a tough night for hitting, with the air being rather damp and heavy (storms nearby, but luckily not raining on us) and the usual wind blowing from left field out to right.

Good night for the team and a good night for me too, going 3-for-3 with a single, double and the cheapest HR I’ve ever hit. Under normal circumstances with 4 outfielders, the last AB should have been a routine single to left-center, but they were playing short-handed with only 3 OFs, so the hit gapped the left fielder and center fielder. The CF also slipped trying to cut the ball off and it wound up rolling to the fence (the ball, not the outfielder ).

No games next week due to the holiday, so it’s yet another 2 week break in-between games.



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



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.



Posted by: Archangel

Another great w/o Brother Triple!!!



Posted by: JerseyDevil

Quote:
Originally Posted by Double D View Post
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.
When you are as old as us, it's very difficult to dedicate your entire weekend to softball .



Posted by: JerseyDevil

Quote:
Originally Posted by Triple Threat View Post
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
LOVE the bodyweight stuff TT . Impressive!



Posted by: Triple Threat

Quote:
Originally Posted by Double D View Post
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.
Playing all weekend, every weekend, is not possible. A second league, so I could be out there twice a week, would be ideal.



Posted by: Triple Threat

Quote:
Originally Posted by Archangel View Post
Another great w/o Brother Triple!!!

Arch. Thanks!



Posted by: Triple Threat

Quote:
Originally Posted by JerseyDevil View Post
When you are as old as us, it's very difficult to dedicate your entire weekend to softball .
JD

Sadly, yes. Too many kid's activities, plus I do enjoy going to the beach (only a 10 minute drive from home).



Posted by: Triple Threat

Sat, June 30

Squats
135 x 10
165 x 10
195 x 10
225 x 10
245 x 7

Deadlifts
225 x 10
255 x 10
285 x 10 (I don’t normally do high rep DLs, so this was a cheap way to get a PR )
317 x 4 (with collars)

Cardio
Are you kidding? None required. Not after that workout.



Posted by: Witchblade

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



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!



Posted by: Triple Threat

Quote:
Originally Posted by Witchblade View Post
High rep squats and deads are brutal. Front squats are even worse.
Witchblade

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



Posted by: Triple Threat

Quote:
Originally Posted by Double D View Post
Haha....cheap way to get a pr, I love it!

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



Posted by: Witchblade

Quote:
Originally Posted by Triple Threat View Post

which is why I bagged the cardio that day. I should really do front squats more, I know. They just kill my wrists, though.
Do them bodybuilder style with your arms crossed over the bar. You can place a towel over your shoulders if necessary or use those front squats assisting pads.



Posted by: Double D

Quote:
Originally Posted by Triple Threat View Post
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.
I know the feeling I fight with her each weekend!



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


I got lots of sleep this weekend, sleeping in both days and even catching a little shut-eye at the beach yesterday. Felt really good in the gym today and had to force myself to leave.



Posted by: Double D

Must be nice to be by the beach!

I love the cheap PR's keep em coming!



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!!!



Posted by: Bakerboy

Quote:
Originally Posted by Archangel View Post
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!!!
I concur.



Posted by: JerseyDevil

Quote:
Originally Posted by Triple Threat View Post
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

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



Posted by: Triple Threat

Quote:
Originally Posted by Double D View Post
Must be nice to be by the beach!
DD

It's less than a 10 minute ride. Especially good on a hot humid night when I can come home from work, grab something to eat, and head to the beach for dinner.



Posted by: Triple Threat

Quote:
Originally Posted by Archangel View Post
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!!!
Arch

Thanks for the compliements, Arch. An occasional high volume workout seems to do me good.



Posted by: Triple Threat

Quote:
Originally Posted by Bakerboy View Post
I concur.
Bakerboy

Thanks to you, too!



Posted by: Triple Threat

Quote:
Originally Posted by JerseyDevil View Post
Amazing volume brother TT, and then followed by sprints? Holy crap!
JD

Seeing as I wasn't going to be playing softball this week, I didn't think one high volume workout would hurt. I did take about a 20 minute break between the workout and the sprints.



Posted by: Triple Threat

Wed, July 4

Squats
135 x 5
225 x 3
245 x 3
265 x 3
285 x 3

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

The next 5 exercises were done as a circuit. No rest (other than to walk to next station) between exercises. 2 minute rest between circuits.

Chin-ups
BW+20 x 5
BW+20 x 5

Overhead Lunge
65 x 12 total reps
65 x 10

Lying Leg Curl
75 x 8
75 x 6

Dips
BW+40 x 5
BW+40 x 4

Hyperextensions
50 x 6
50 x 6

Time: 40 minutes

BW: 233

Bunch of core work – 45 minutes



Posted by: Witchblade

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



Posted by: Triple Threat

Quote:
Originally Posted by Witchblade View Post
Nice. Overhead lunges are cruel, especially in a circuit!
Witchblade

My legs reminded me all day yesterday just how cruel they could be. Can't wait to do them again next week.



Posted by: Triple Threat

Fri, July 6

Incline Bench Press
135 x 8
225 x 6
225 x 4

Floor Press
225 x 5
225 x 5
225 x 4
225 x 4

Dips
BW+45 x 5
BW+20 x 7
BW x 8

Pull-ups
BW+20 x 3 (wide)
BW x 5 (wide)
BW x 6 (medium, palms facing)
BW x 4 (medium)

Core work (45 minutes)

HS High Rows
180 x 8
230 x 8
280 x 6
280 x 6
280 x 4

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

Military Press
115 x 6
115 x 6

Total time: 100 minutes



Posted by: katt

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



Posted by: Double D

Look at those pullups, you stud!



Posted by: Burner02

Quote:
Originally Posted by Triple Threat View Post
Wed, July 4

Deadlifts
315 x 1
405 x 1
425 x 1
445 x 1
nice...looks like...you've got some 'Captain in you!




Posted by: b_reed23

nice...



Posted by: JerseyDevil

20 wide pullups.



Posted by: Pylon

Nice work, Trips.

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



Posted by: Bakerboy

Total time: 100 minutes

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



Posted by: Triple Threat

Quote:
Originally Posted by katt View Post
Wow - nice workout! You must have been feeling that one!
katt

Thanks and welcome to my journal. I do remember feeling glad when it was over.


Quote:
Originally Posted by Double D View Post
Look at those pullups, you stud!
DD

Someday I want to be able to use the weight that you’re using.


Quote:
Originally Posted by Burner02 View Post
nice...looks like...you've got some 'Captain in you!
Burner

Just trying to remember my roots.


Quote:
Originally Posted by b_reed23 View Post
nice...
billie

Interestingly enough, those are the exact same thoughts I have when looking at your avi.



Posted by: Triple Threat

When did the 10 smilie limit get put back in?



Posted by: Triple Threat

Quote:
Originally Posted by JerseyDevil View Post
20 wide pullups.
JD

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


Quote:
Originally Posted by Pylon View Post
I concur on the softball thing. Playing in 2 leagues is just about right. That one tourney I played in almost killed me!
Pylon

Maybe next year I can find myself another league to play. I’ve just got to get my ass in gear early enough.


Quote:
Originally Posted by Bakerboy View Post
Total time: 100 minutes

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

Triple Tough Threat? I think Pylon would kill me if I changed my name again.

The core stuff (none of which is done using weights) took up a good portion of that total time. I’m still keeping the weight training to about an hour or



Posted by: Witchblade

Quote:
Originally Posted by Triple Threat View Post
When did the 10 smilie limit get put back in?
I think you can blame Joshbuilt for that.

Workouts looking solid as usual.



Posted by: Triple Threat

Quote:
Originally Posted by Witchblade View Post
I think you can blame Joshbuilt for that.

Workouts looking solid as usual.

Witchblade

Then they should have him and not the smilies.



Posted by: Triple Threat

Sat, July 7

Paused Squats
135 x 6
185 x 6
245 x 2 (5 sets)

Speed Deadlifts
315 x 1 (5 sets)


Had a head cold over the weekend and wasn't very inspired to workout. Did a few sets and called it a day. Of course, by the time Monday rolled around and it was time to go back to work, the cold was gone.



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.



Posted by: Double D

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



Posted by: Burner02

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



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!!!



Posted by: JerseyDevil

Quote:
Originally Posted by Triple Threat View Post
JD

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

You are a strong mofo TT, it is just hard to chin over 200 lbs.



Posted by: Stewart20

Quote:
Originally Posted by Triple Threat View Post
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.
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.

For example, I know I have seen you do bench presses with 275 pounds or reps with 250, then to drop to 3 reps per set at 185?? It must have felt like nothing for you.

Keep the 10x3 schemes, it is an excellent scheme, but up the intensity to at least 80% of your 1RM and keep the rest intervals at 90 sec or less, and you will see some outstanding results, trust me, I know, I am not only recommending it, I am also a client



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 )



Posted by: Stewart20

Quote:
Originally Posted by JerseyDevil View Post
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.
.
is that with a pronated or supinated grip? And what part of your elbow hurts? My elbows act up when I do pronated pullups, kind of on the side of my elbow like a tennis elbow type thing. Chinups with supinated grip don't bother me at all



Posted by: Triple Threat

Quote:
Originally Posted by Double D View Post
Sounds like an interesting game plan....I will be following along.
DD

Just something different for a few weeks. Felt like i was getting stale with the other stuff.



Posted by: Triple Threat

Quote:
Originally Posted by Burner02 View Post
wow...u did sprints AFTER u did squats?????
u da man!
Burner

The squats were the first set of exercises that I did. If you include the approximately 10 minute ride to the field, it was about an hour and half between the time I did the squats and did the sprints. No problem!



Posted by: Triple Threat

Quote:
Originally Posted by Archangel View Post
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!!!
Arch

I've been told that before, although you meant it as a compliment.



Posted by: Triple Threat

Quote:
Originally Posted by JerseyDevil View Post
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.
JD

Chins don't seem to bother my elbows. The only exercise that really gets to my elbows is a lying triceps extension.



Posted by: Triple Threat

Quote:
Originally Posted by Stewart20 View Post
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.
Stew

I wasn't clear enough in my post. The 2/3 was a starting point. If I can complete the 10x3, then I plan to up the weight the next time.

Quote:
Originally Posted by Stewart20 View Post
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 )

I tend not to think of total sets, but total reps instead. Not sure if this is the best thing, but the 40 total sets didn't seem to bother me.



Posted by: Triple Threat

The thunderstorms didn't materialize so we got our game in. We wound up losing 15-12, having given them too many unearned runs. You could tell we were rusty having been off for 2 weeks.

I had a mundane single and double in 4 ABs, but I was not happy with the way I swung the bat. I was much too quick through the strike zone and wound up pulling the ball to left field all 4 times. When I'm going well, I hit from left-center to right-center. Nope, not pleased at all.



Posted by: Archangel

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



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.



Posted by: JerseyDevil

Where are dem inspiring workouts TT? You on vacation?



Posted by: Triple Threat

Quote:
Originally Posted by Archangel View Post
You'll bounce back next game BRother Triple, I just know it!!!
Arch

Well I bounced back (sort of), but the team sure didn't. We got trounced last night, 20-7. It was by far our worst game of the season. I had a single and a walk in 3 ABs. My second AB was a fly out to deep left and when I came up for the third time in the last of the 6th (we were trailing by 17-5 at that point), the #@$*! pitcher threw me 3 pitches that were a good 3 feet off the plate. I don't know if it was intentional or not, but c'mon, let me swing the bat.



Posted by: Triple Threat

Quote:
Originally Posted by Scarface30 View Post
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.
Scarface

Welcome to my journal. Yeah, sometimes I get carried away and I do like high volume workouts. Check out what I'm up to now.



Posted by: Triple Threat

Quote:
Originally Posted by JerseyDevil View Post
Where are dem inspiring workouts TT? You on vacation?
JD

I'm not on vacation unfortunately.

I didn't workout last week after Monday's workout. I found another training program while surfing the internet last week and I decided to take a few days off before starting it.

I was going to post the link to the program but the website where I found the program seems to have disappeared!



Posted by: Triple Threat

Warning: If you're put off by high volume workouts, stop reading now!

This is a 9 week program, where the first 4 weeks are a "training" phase and the next 5 weeks are a "competition" phase. Right now I'm looking at only the first 4 weeks. It's the 9 week "Boris Sheiko: Monthly training plan #1 of Candidates to Master of Sport and Masters of Sport" program.

I've modified it slightly. Other than deadlifts and good mornings, there is no back work in his program. Also, there is a great deal of benching and on top of that, he has some additional chest work. I've dropped the extra chest exercises and substituted in some rows and pull-ups.


Mon, July 16

Squats
165 x 5
195 x 4 (2 sets)
230 x 3 (2 sets)
265 x 2 (5 sets)

Bench Press
155 x 5
185 x 4
215 x 3 (2 sets)
245 x 3 (6 sets)

Core – 40 minutes of Pilates stuff

Squats
165 x 5
195 x 5
230 x 4 (5 sets)

Dips
BW x 10 (3 sets)
BW x 7
BW x 6

HS Low Row
180 x 10 (2 sets)
180 x 8 (2 sets)
180 x 6

BW: 233

Weights for squats, bench and deads are a percentage of 1 RM. I overestimated my bench 1 RM and will adjust it for future workouts.



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

BW: 231

Time: 65 minutes weights + 30 minutes core

There was supposed to have some good mornings (5x5) at the end of that workout and flyes before the second go-around of DLs. The chins were my addition.



Posted by: katt

Wow - great benching - so many sets!!



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!



Posted by: Triple Threat

Quote:
Originally Posted by katt View Post
Wow - great benching - so many sets!!
Thanks, katt. 14 sets of bench. Piece of cake. That's nothing compared to week 3, day 2. Here's a sneak preview (note that it's reps x sets, the opposite of what you're probably used to).

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



Posted by: Triple Threat

Quote:
Originally Posted by Bakerboy View Post
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!
Bakerboy

I will admit that my legs were rather sore yesterday from the squatting. Luckily for me, I was playing infield and didn't have to do as much running as I normally do when in the outfield.

I think the chins (palm facing me) went up (slighltly) since I didn't get worn out doing pullups (palms facing away) first, which is what I usually do. Either that or they're easier since I'm down a few pounds.



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!



Posted by: Scarface30

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

those are 2 awesome workouts Triple Threat!



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



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!



Posted by: JerseyDevil

Quote:
Originally Posted by Triple Threat View Post
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
I'm not a fan of high volume, but this looks interesting! The last several weeks I have been doing low rep DL's, but it is starting to take it's toll. I was thinking of switching to higher volume, similar to what you did today. What are the suggested percentages?



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



Posted by: Double D

It would take me all day to try and figure all of those numbers out....your hurting my head Trips!



Posted by: Triple Threat

There's an excel spreadsheet, too. Just plug in your maxes. I'll try to find the link to it tomorrow. Going to sleep now.



Posted by: Pylon

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



Posted by: Triple Threat

Quote:
Originally Posted by katt View Post
That's really interesting... I bet when you get to your last two sets, that they are as difficult as your 85% sets!
katt

The last couple of sets were tough, especially those last few reps of the set.



Posted by: Triple Threat

Quote:
Originally Posted by Scarface30 View Post
!...you were not lying by saying high volume!

those are 2 awesome workouts 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.



Posted by: Triple Threat

Quote:
Originally Posted by the other half View Post
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
other half

Total hell, huh? Somehow I just don't believe you. BTW, welcome to IM. You'll like it here.



Posted by: DOMS

I got a hernia from merely reading that.



Posted by: Triple Threat

Quote:
Originally Posted by Double D View Post
Trips I want to see as many rowing sets as I do benching! But none the less benching is looking better each workout!
DD

As sidekick Al would say, "I don't think so, Tim!". I know I should keep the rowing/benching balanced, but I don't think I can keep them exactly equal. The one thing I noticed when looking at the original template was that there was no rowing at all! That was surprising to me.

So I'm working on a compromise. There will some row/pull every bench workout, but it just isn't going to be equal.



Posted by: Triple Threat

Quote:
Originally Posted by Pylon View Post
That's a lot of work....the typing, I mean. I can only imagine the lifting part.
Pylon

Cut and paste is my friend. I'm certainly not doing all that typing.



Posted by: soxmuscle

I think I've gone cross eyed.

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



Posted by: Bakerboy

Quote:
Originally Posted by Pylon View Post
That's a lot of work....the typing, I mean. I can only imagine the lifting part.




Posted by: Triple Threat

Quote:
Originally Posted by soxmuscle View Post
I think I've gone cross eyed.

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

It's the name of the program that Boris Sheiko gave it. It stands for "Candidates to Master of Sport and Masters of Sport". I think it's a fancy name for advanced. He's got several different training programs floating around on the internet.



Posted by: Stewart20

Quote:
Originally Posted by Triple Threat View Post
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
I will bet you $20 that you don't finish this






Posted by: JerseyDevil

Quote:
Originally Posted by Stewart20 View Post
I will bet you $20 that you don't finish this
, I know I wouldn't be able to finish that!



Posted by: Triple Threat

Here's the link to the Sheiko training programs.



Posted by: Triple Threat

Quote:
Originally Posted by Stewart20 View Post
I will bet you $20 that you don't finish this


The gauntlet has been thrown down. There is no turning back now.



Posted by: Scarface30

Quote:
Originally Posted by Triple Threat View Post
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.

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



Posted by: JerseyDevil

Quote:
Originally Posted by Triple Threat View Post
Here's the link to the Sheiko training programs.
Hey! I own one their watches.



Posted by: Triple Threat

Quote:
Originally Posted by DOMS View Post
I got a hernia from merely reading that.
DOMS



I just noticed that you snuck a reply in while I was rambling.



Posted by: Triple Threat

Quote:
Originally Posted by Scarface30 View Post
2 workouts with 56 sets....I dunno if I know a word to describe that...!
Scarface

How about painful, agonizing, and seemingly never-ending?



Posted by: katt

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



Posted by: Bakerboy

Quote:
Originally Posted by JerseyDevil View Post
Hey! I own one their watches.




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.



Posted by: Stewart20

Quote:
Originally Posted by katt View Post
Ok, so I can't even imagine 56 sets.... I would get sick
Quoted for truth.



Posted by: Stewart20

Quote:
Originally Posted by Triple Threat View Post
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.
they also look like cake for you, considering what you are capable of, so maybe that's why too