My Quest for 405 [Forum Archive]

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My Quest for 405

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Posted by: Stewart14

April 29

Dips
Warmups
BW+80 x 5
BW+100 x 4
BW+120 x 3
BW+140 x 2
BW+160 x 1

Chinups
BW+25 x 5
BW+40 x 4
BW+60 x 3
BW+75 x 2
BW+90 x 1

Floor Press
255 x 8
255 x 8

Chest Supported Rows
145 x 8
145 x 8

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Dips
BW+160 x 1

Keep that up and you'll be doing 2xBW before long.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Keep that up and you'll be doing 2xBW before long.

Oh I am sure if I really wanted to push things, I could probably do +180 or maybe even +190 for one rep, I definitely had enough left for one or two extra reps at the +160.

It's fun, but it's still only a single, so it's not that exciting. If it were "working sets", then we could get a little more excited. It just isn't in the same league as a 600 pound squat or a 500 pound bench press, those are singles to get excited about.

but nonetheless, I am still making 5 pound jumps on every one of the sets for every exercise I'm doing for the past 3 weeks or so, so that's good progress.

Posted by: Archangel

Insane, just plain ole INSANE, I love it, Great w/o Brother 20!!!

Posted by: Stewart14

May 1

Squats
135 x 8
225 x 5
275 x 2
315 x 1
Add belt
340 x 1
340 x 1
340 x 1
340 x 1

Glute-Ham Raises
BW+20 x 8
BW+20 x 8
BW+20 x 8

Posted by: countryboy

Awesome...!

I tried the GHR's once..... Once!

Posted by: Stewart14

Quote:

Originally Posted by countryboy

Awesome...!

I tried the GHR's once..... Once!

Ha! You gotta keep doing them....awesome, awesome hamstring exercise

Posted by: soxmuscle

Whats the difference between GHR's and hyperextensions?

Posted by: Stewart14

Quote:

Originally Posted by soxmuscle

Whats the difference between GHR's and hyperextensions?

Not the best example of it, but this is a glute ham raise
http://exrx.net/AnimatedEx/Hamstring...teHamRaise.gif

Basically, the lower part can resemble a hyperextension, but then you just keep going up, they really nail your hamstrings....much better than stiff leg deadlifts if you do them right, plus it is easier to isolate the hamstrings to a much higher degree than with SLDLs, where the low back tends to help a lot.

Posted by: Archangel

Good lookin squats my Friend!!!

Posted by: AKIRA

I mightve asked these ?s before, but here goes (again).

I havent done any sets of singles in a long time, however, youve been DOING them for a while now..

Do you get ever get sore? Do you still feel like youve gotten an intense workout when youre finished? What are you rest intervals?

Posted by: Stewart14

Quote:

Originally Posted by Archangel

Good lookin squats my Friend!!!

just trying to SLOWLY catch up to you buddy

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

I mightve asked these ?s before, but here goes (again).

I havent done any sets of singles in a long time, however, youve been DOING them for a while now..

Do you get ever get sore? Do you still feel like youve gotten an intense workout when youre finished? What are you rest intervals?

I started this current singles workout roughly 4 weeks ago. When I started, I picked a weight that was about 90% of my max for each exercise (some true numbers, some from the chart). After each successful workout, where I hit the 3 or 4 singles I was doing, I added 5 pounds. so far, I have been able to add weight each workout.

In the first week or so, I had some soreness, especially after the squat day or the deadlift day, but the past couple of weeks, really no soreness, but it is definitely still pretty intense. My original plan was to do the singles, then do a different exercise for 3 sets of 8 or so, and some days I was so wiped after just the singles portion, that I skipped the rep work, so obviously, it tired me enough to just stop at that point.

4 squats at about 92% of one rep max is a challenging workout IMO. I usually rest 2-3 minutes between sets of the singles. I am really loving what I am doing right now, and results have been great. I am down to about 215 pounds now, and strength keeps going up. One thing I have been using in the past 3 or so weeks is alpha lipoic acid taken before every meal I eat, and I swear it has made a difference in my body composition, I definitely feel like I lost some fat and this is on a diet that really isn't that clean, I am talking 4 slices of pizza, tacos, meatloaf, etc, and still I lost some weight without any cardio. I am going to continue taking it and I will let you know if I keep getting the positive results.

Posted by: AKIRA

That IS interesting with the weight loss.

I never got into singles when I was training heavier. I can never make up my damn mind about size vs strength vs cutting.

How long is a total workout?

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

That IS interesting with the weight loss.

I never got into singles when I was training heavier. I can never make up my damn mind about size vs strength vs cutting.

How long is a total workout?

with the singles part and the rep part for upper body I can do it in about an hour, and the lower body work takes less time cause I do less exercises.

The singles will give your muscles a new dimension in their appearance. I really can't explain it other than the heavy weight gives your muscles a harder appearance, although not necessarily bigger, that's why I throw in the rep work as well to cover both angles.

Posted by: nadirmg

the alpha lipoic acid sounds interesting. i read a few short articles about it just now and understand it be a fatty acid that helps in converting glucose into engery - also helps in recycling antioxidants - am i right so far?

where do you get yours from?

looking really good in here. sounds great about the strength gains and weight loss

Posted by: Stewart14

May 3

Bench Press
Warmups:
135 x 8
225 x 6
275 x 3
315 x 1
Work sets:
330 x 1
330 x 1
330 x 1
330 x 1

Pendlay Rows
Warmups:
135 x 8
225 x 6
275 x 1
Work sets:
300 x 1
300 x 1
300 x 1
300 x 1
*Not really feeling these anymore. Too much lower back strain at these weights. I might as well just do a fricken deadlift at this point.

Neutral Grip DB Shoulder Press
75 x 8
75 x 7

Pullups
BW+25 x 8
BW+25 x 8
*These might have been the best 2 sets of pullups I've ever done. They felt great.

Think I am going to remove the pendlay rows and switch them with trap bar deads. So something like this:
Day 1
Bench Press 4x1
Trap Bar deads 4x1
Shoulder Press 2x8
Pullups 2x8

Day 2
SLDL 4x1
Lever Squats 3x8

Day 3
Dips 4x1
Chinups 4x1
Floor Press 2x8
Chest Supported Rows 2x8

Day 4
Squats 4x1
Glute hame raise 3x8

Posted by: Stewart14

Quote:

Originally Posted by nadirmg

the alpha lipoic acid sounds interesting. i read a few short articles about it just now and understand it be a fatty acid that helps in converting glucose into engery - also helps in recycling antioxidants - am i right so far?

where do you get yours from?

looking really good in here. sounds great about the strength gains and weight loss

I'm not really trying to lose weight, it's just kind of happening. You are correct in your research on ALA, the other reason I was interested in using it is because some accounts say it is also an insulin mimicker, which my understanding of that is that it replicates what happens to your body post workout, where they say your muscles are primed to accept the nutrient uptake of a post workout shake, so that you can just have any meal and your body would treat the food just like a post workout meal, so that more of the nutrients are shuttled to your muscles and less to fat storage. whether or not it's true or not, who really knows, all I can say is that I have lost some fat since I have been taking it, and whether it is coincidence or not, I really can't say, but it's interesting to say the least.

If you are thinking about using it, make sure you use R-ALA. That is supposedly the "good" one, as opposed to S-ALA, which supposedly doesn't do much for your body. I use SYNTRAX-R, for no reason other than Syntrax makes Nectar which is my favorite whey protein isolate.

I take one capsule which mine is 100mg before every meal I eat, even my post workout shake, so sometimes I can take up to 6 or so a day depending on how many meals I have in a day. Make sure you check the dosage of whatever brand you buy because some are 200mg, some are 500mg, etc, so you want to adjust how much you take, I have heard not to exceed 800mg in a day, but of course that is conjecture.

hope this helps

Posted by: Stewart14

May 5

SLDL
315 x 5
315 x 5
315 x 5

Lever Squats
370 x 8
370 x 8

Posted by: the other half

still some pretty brutal workouts going here.

is it alittle weird working out in a new place? i can just see your floor matts, are the yellow,red, green and blue?

Posted by: Stewart14

May 7

Weighted Dips
+115 x 8
+115 x 8
+115 x 6

Weighted Pullups
+25 x 8
+25 x 8
+25 x 6

Bench Press
265 x 8
265 x 8

Ran out of gas here, probably should have kept the first two exercises to 2 sets, which is what I would probably do from now on so I can do more stuff per workout until I get my work capacity up to snuff

Posted by: Stewart14

Quote:

Originally Posted by the other half

still some pretty brutal workouts going here.

is it alittle weird working out in a new place? i can just see your floor matts, are the yellow,red, green and blue?

In colorful patterns too, kind of defeats the manliness of a 450 pound deadlift, but oh well

Posted by: Stewart14

May 9

Squats
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3

Glute Ham Raises
+20 x 8
+20 x 8

Posted by: DOMS

That's a lot of squats at a hefty weight. Have fun dropping on to the toilet.

Posted by: AKIRA

About the Pendlays, congrats on the fucking intensity! However, it does look like something that would just suck in the long run, in some sort of way.

Pull days are prolly my worst cuz of the lack of variety in pullups and my lousy form of rows. I did try Pendlays once at low weight and it rocked me. But with my back, I just didnt want to push it.

Posted by: Triple Threat

Quote:

Originally Posted by DOMS

That's a lot of squats at a hefty weight. Have fun dropping on to the toilet.

Getting back up isn't going to be pretty either.

Posted by: DOMS

Quote:

Originally Posted by Triple Threat

Getting back up isn't going to be pretty either.

Not to mention all of the "Did you hurt yourself or something?" questions. My standard response is, "No, I had a rough date."

Posted by: Stewart14

Quote:

Originally Posted by DOMS

That's a lot of squats at a hefty weight. Have fun dropping on to the toilet.

Ha! yeah, we'll see what happens tomorrow

Maybe I should start taking some Immodiums now so I won't have to go for a couple of days

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

About the Pendlays, congrats on the fucking intensity! However, it does look like something that would just suck in the long run, in some sort of way.

Pull days are prolly my worst cuz of the lack of variety in pullups and my lousy form of rows. I did try Pendlays once at low weight and it rocked me. But with my back, I just didnt want to push it.

Yeah, it was fun to do 300 pound rows of any kind, but I really didn't get much out of it, I mean, there was no reason to do it really. Same as with dips and chinups that I was doing. Obviously, the squat, deadlift and bench has some reason to do them, but it was getting silly.

honestly, I think you should try doing the pendlays in an 8x3 scheme or something similar, that way, you can use a decent amount of weight, and at the same time, the set would only be 3 reps, so you would be stopping before fatigue set in and the chance at a lower back injury. With a weight that you can handle for multiple reps (Ie, NOT doing singles on this exercise!) I think there would be a low chance of injury and good results. For example, I did 300 pounds for singles, if I had used something like 250-260 and did an 8x3 scheme, I would have gotten a lot more out of it, and my upper back would do most of the work as opposed to a lot of momentum and lower back involvement.

There are tons of pull movements you can do for variety. Off the top of my head, I can think of:
pullups
chinups
neutral grip pullups
barbell rows
underhand barbell rows
pendlay rows
underhand pendlay rows
db rows
chest supported rows (over and underhand)
cable rows with various attachments
t-bar rows
barbell t-bar rows
towell pullups

simply changing the hand grip changes the exercise immensely. I usually do my rows underhand grip, if I switch to overhand grip, I can use much less weight and I hurt my forearms, so I stay with underhand, but the two movements feel totally different.

Posted by: AKIRA

My pulls are ok, its my VERTICAL pulls. Trust me, I am very knowledgable in the subject that different grips will change a workout intensely, but...well here goes...I dont buy it for verticals.

Meaning, whether it be a wide, chin, or neutral grip style, I hardly ever see or feel a difference. Never, actually.

This doesnt coincide with other exercises though. Even Rows, which isnt too far behind...if its staggered, supine, or prone, I will feel a difference in the movement.

This dilemma is why my vertical pulls have become boring. I guess I might have to tack in negatives...those work.

About the pendlays, not sure if I will do them again, but the volume scheme seems logical for strength + mass + injury avoidance.

I am going to come up with something with that I am sure... Rests would have to be around, at least, 60 sec.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

My pulls are ok, its my VERTICAL pulls. Trust me, I am very knowledgable in the subject that different grips will change a workout intensely, but...well here goes...I dont buy it for verticals.

I am going to come up with something with that I am sure... Rests would have to be around, at least, 60 sec.

on an 8x3, I would go with 90 sec rest intervals for straight sets, or if you superset a push and a pull for example, you could get away with 60 seconds between exercises.

I definitely notice a difference when I do pullups vs chinups, I don't know how you don't

. I had been doing chinups exclusively, but I have really been enjoying wider grip pullups lately, they feel like they hit different muscles slightly and also a different part of my back

Posted by: Stewart14

May 11

A. Bench Press
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3
280 x 3

B. Chinups
+60 x 3
+60 x 3
+60 x 3
+60 x 3
+60 x 3
+60 x 3
+60 x 3
+60 x 3

C1. Neutral Grip OH DB press
75 x 8
75 x 8

C2. Ghetto T-bar rows with v-handle
4 plates x 8
4 plates x 8

Posted by: AKIRA

I love the "Ghetto" label.

Is that with a barbell wedged in a wall corner?

Are your Netrual Grip OHs standing or sitting?

Posted by: DLDave

Nice strength on the ghetto rows. How do you think your bench strength is coming on this new program?

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

I love the "Ghetto" label.

Is that with a barbell wedged in a wall corner?

Are your Netrual Grip OHs standing or sitting?

Pretty much, actually I have an attachment that clips to my squat rack and you slide the end of the barbell into it and then it pivots around for you, so it's really stable and smooth.

the OHs are seated, basement height issues again

Posted by: Stewart14

Quote:

Originally Posted by DLDave

Nice strength on the ghetto rows. How do you think your bench strength is coming on this new program?

I honestly have no idea where I am strength wise on the bench, I haven't gone for a max in a while now. I started to feel some bad things happening when I was doing the heavy singles, so I thought it was a good idea to do something different before I had any problems. I am going to attempt to work on some work capacity for a few weeks, so for example, next bench day I will do 8x4 with the same 280, then 8x5 next time, then up the weight 10 pounds and go back to 8x3.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

the OHs are seated, basement height issues again

Try them kneeling? Or would that not be good for the back?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Try them kneeling? Or would that not be good for the back?

I could....if I wanted to press 20 pound dbs! I just don't see that working too well with 75 pounders

Posted by: AKIRA

Could do them outside? I mean, its one exercise? Dedication knows no bounds.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

Could do them outside? I mean, its one exercise? Dedication knows no bounds.

yup I know, I've done it before, kind of makes supersetting a big pain in the ass though, basement to outside, back to basement, back to outside, eh.

I don't really care, not every exercise you do has to be "the best one" know what I mean?

Posted by: Archangel

Good lookin w/o's BRother 20!!!

Posted by: Stewart14

May 13

Trap Bar Deadlifts
370 x 3
370 x 3
370 x 3
370 x 3
370 x 3
370 x 3
370 x 3
370 x 3

Lever Squats
380 x 8
380 x 6

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

yup I know, I've done it before, kind of makes supersetting a big pain in the ass though, basement to outside, back to basement, back to outside, eh.

We call that cardio around these parts.

Posted by: Stewart14

May 15

A. Dips
+115 x 3
+115 x 3
+115 x 3
+115 x 3
+115 x 3
+115 x 3
+115 x 3
+115 x 3

B. Pendlay Rows
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3
245 x 3

C1. DB Press
115 x 8
115 x 7

C2. Pullups
+30 x 8
+30 x 6

Posted by: the other half

im gaining on you, i just did my dips with 25's.lol

like usual, impressive numbers to be found in here.

Posted by: Stewart14

Quote:

Originally Posted by the other half

im gaining on you, i just did my dips with 25's.lol

like usual, impressive numbers to be found in here.

thanks TOH. Hey, anyone who can do dips with added weight is impressive in my book, just keep at it, you might get close to me some day

Posted by: the other half

i will have to have some joints replaced for that to happen i think.

Posted by: Stewart14

Quote:

Originally Posted by the other half

i will have to have some joints replaced for that to happen i think.

yeah, you and me both, the elbows are starting to not like me after these heavy days, damn getting old sucks

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

the elbows are starting to not like me after these heavy days, damn getting old sucks

Just you wait, youngster.

Posted by: Stewart14

May 16

Had a really bad day today, so I said fuck it and decided to work out, since it always brings a smile to my face

Inspired by some of KelJu's latest workouts, I decided to up the ante on my own workouts. If he wasn't going on that silly all-liquid diet, we would have had a nice competition going on. Anyone else interested? Look, taking care of a 1 and a half year old all day kind of makes you long for any kind of adult oriented activity you can find, even if it's a weightlifting competition with people from across the country!

Push Stuff
Rest intervals for last heavy set only

Bench Press (RI=as long as necessary)
135 x 12
225 x 8
315 x 4
*Probably had the 5th rep in me, but I stupidly did not have my self-spotter stands set up, and I didn't feel like killing myself, at least for today.

Standing DB Press (RI=as long as necessary)
30s x 12
50s x 8
80s x 6

Dips (RI= 3 min)
+45 x 12
+90 x 10
+135 x 6
*To be fair, I did a shit ton of dips yesterday, probably not the smartest thing in the world to do them again today, but who cares?

Close Grip Floor Press (RI= 3 min)
135 x 12
225 x 8
275 x 5

Posted by: yellowmoomba

I doubt you'll get too many that want to compete against those numbers

How's the little one? The new place? I haven't been around much on here...just enough to post myworkouts. It seems I'm out of town every couple weeks which makes it hard to stay consistent but I manage to get 2 - 3 days in.

Posted by: DLDave

Quote:

Originally Posted by Stewart20

Anyone else interested?

Sure!

Seriously though, those weighted dips would destroy my shoulders, so you win. You're kicking some ass on those.

Posted by: Stewart14

Quote:

Originally Posted by DLDave

Sure!

Seriously though, those weighted dips would destroy my shoulders, so you win. You're kicking some ass on those.

OK someone other than you or Pete or the powerlifters, I can't compete with your numbers

OF course, if I lived near you guys, I would be at your gym training with you guys, but for now, that's not going to happen

.

*Knock on wood* but yeah, my shoulders are holding up quite well on these dips, no discomfort at all on these. I have been very fortunate that I can do these heavy, and I am also one of those people that can get away with doing heavy upright rows and not mess up my shoulders, of course, I don't do those that often, but maybe I should.

I have always tried to do a corresponding push and pull exercise for every plane of movement, and that has kept my shoulders relatively healthy. For instance, obviously you can pair bench press and a row, pair an overhead press with a pullup, and dips and upright rows.

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

I doubt you'll get too many that want to compete against those numbers

I know, you are Mr. World Traveler since you got that promotion, but hey, that's why you make the big bucks right? How are you holding up with leaving Brooke for all that time, I'll bet you really miss her. I know I couldn't take a job with travel now that I have Ryan, I used to have a job with lots of travel, but I was single at the time and it just never bothered me, but now it would just kill me to leave.

the new house is great, tons better than our old house. The new neighborhood is awesome too, I finally feel like I live in an actual neighborhood as opposed to just a house. The new neighbors can be a bit annoying as they always want to come and talk, even if I just want to run out to throw out the garbage, but hey, thats not a bad problem to have. Ryan is doing good too. Little man is taking his sweet ass time with learning how to walk though, it's getting tough that in that regard, he wants to do so much, but he can't crawl everywhere, so that runs into problems. He is going to be seeing a PT soon, so hopefully they will get him going in no time

Posted by: KelJu

Quote:

Originally Posted by Stewart20

May 16

Had a really bad day today, so I said fuck it and decided to work out, since it always brings a smile to my face

Give me a month, and I will be down for some competition. I bounce back quickly after a cut. I'm not married like you, so I have to look chiseled during the summer if I want to get laid by a quality woman.

Your numbers are so close to mine that I had to take a double take. I thought you were posting my numbers at first.

Posted by: Stewart14

Quote:

Originally Posted by KelJu

Yeah, I remember being single once, once....Do what you gotta do, I'll still be here when you're ready.

I told you we had similar numbers, EXCEPT for squats, you will laugh at my squat weight

Posted by: Stewart14

May 17
Pull Stuff
Rest intervals are recovery

Pendlay Rows
135 x 12
185 x 8
265 x 6

Chinups
BW x 12
+25 x 8
+75 x 4

Upright Rows
95 x 12
115 x 8
135 x 5

Behind the Neck Pullups
BW x 10
BW x 10
*Less than stellar range of motion on these, but it was a nice change of pace.

Hammer Curls
30s x 12
40s x 8
60s x 5

Trap Bar Shrugs
4 plates x 12
6 plates x 8
8 plates x 5

Posted by: biggfly

I would get kicked by you on the the weighted dips ( I do +70lbs for 3x10..maxed out on those right now!!). Your pendlays are awesome...impressive weight on those...and weighted chins(I suck at those). Great numbers bro...

Posted by: Stewart14

Quote:

Originally Posted by biggfly

I would get kicked by you on the the weighted dips ( I do +70lbs for 3x10..maxed out on those right now!!). Your pendlays are awesome...impressive weight on those...and weighted chins(I suck at those). Great numbers bro...

I don't know about "kicked" I mean, 3x10 at +70 lbs is pretty damn impressive. Weighted chins are really damn hard, I would be more than pleased if I could ever do 3x10 with +70 on those. It's tough because I weigh close to 220, so it makes weighted exercises even tougher.

thanks for stopping by and for the kind words

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

I'd be interested, but the only exercise I can come close to you is the DL.

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

Yes, I do miss her but travelling is part of the job. Good luck with the PT....kids are a lot of fun (and work) when they are mobile. One of the best sounds in the world is to hear your kid(s) running across the floor for the first time

Posted by: AKIRA

What kind of workout does KelJu do? I guess Ill have to go back and see...

Even though its summer, I am just trying ot move as much heavy shit as possible with as much volume as possible.

That being said, I am not concerned too much with being cut...for the most part.

Ah fuck nevermind. I was going to say lets compete, but my exercises are too different.

I mean, I do no barbell bench, no pendlays, no back squats.. One thing I havent done in a LONG time is a linear periodization..wait, is that it? When you pyramid up in intensity?

Posted by: biggfly

Akira, why did you lose the barbell bench for now??

Posted by: biggfly

Quote:

Originally Posted by Stewart20

I know what you mean...I am from 208-211 so weighted exercises for me are tough as well, at least weighted chins. I should, and don't now, try harder at them. I just kind of dread them, and when I am not real strong at something, I tend to just "get them over with", which is NOT productive. I always look ahead to my next exercise when I have to do these.

Posted by: AKIRA

Quote:

Originally Posted by biggfly

Akira, why did you lose the barbell bench for now??

When I first started getting some higher barbell numbers (around 275), it was through years of always doing barbell and never ever doing dumbell. When I finally threw them in, thats when people started asking me if I juiced. Nice compliment at the time.

Anyway, I just went through a program of almost all barbells, so I am switching it up. For instance, 120lb DBs are giving me a run for my money. Thats not good, so Ive lost some strength.

I am pretty sure in the Wish Granted journal, I was lifting 120lb DBs over my head for shoulders, so somethings missing..

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

What kind of workout does KelJu do? I guess Ill have to go back and see...

Even though its summer, I am just trying ot move as much heavy shit as possible with as much volume as possible.

I think he basically does one hard, heavy set for low reps on most of his exercises. I am not really pyramiding up the weights, the first two sets are basically warm ups, I know how some people will say, well how can BW+90 on dips for 8 reps be a warmup, but well, it's all relative. The point is to just really kick ass on the real work set. For me, if I hit 5 reps, I will increase the weight. Yes, it is linear, yes it won't work forever, but I am just really sick and tired of doing all of these advanced techniques when I am just some schmuck who works out in his basement...point being, I think I really overanalyze everything I do, and it's time to just go back to basics and just try to push heavy weight.

I would do more DB work, but with the homemade adjustable dumbbells, it just sucks to keep changing them and they are just so awkward to lift. For me to make a 120lb db, I need to put 4 25 pound plates and 2 10s on a 16 inch dumbbell handle. If I had the gym dumbbells, it would be a lot easier.

And you put 120s over your head?? Are you sure? Not to doubt you, but I have never seen anyone do that or even heard about anyone doing that. That would equat to over a 250 pound barbell overhead press, and not many people do that either. If you did do 120s, then you my friend were an absolute animal at the time

Posted by: biggfly

Damn...I was thinking the same thing on the 120's for shoulder over the head press. I do 80's @ 4x8 and I am fried after. My shoulders hate me when I finish that up. Akira I don't think you lost as much strength as you might think. Currently I do both DB presses and barbell(incline and decline). I do my DB presses on my vertical pull day, partly because I can't squeeze it in on my horiz push day(I am tapped after incline/flat barbell bench, weighted dips, pendlays etc. So it is antagonistic with my pull day, so I squeeze it in contrast to pullups and such just to get it in for the week. On barbell bench I do 225 warmup for 15 reps...275 for 6 reps...then do 4x3 @ 315. Then incline after that(225 for 12...then 255 for 6...285 for 3x3). When I do DB presses later in the week on pull day, I do 125 DB's for 4x8 and they put the smack on me. I am cooked when I finish those. SO I bet your bench strength is still there...unless I am whacked or a pussy(entirely possible!).

Posted by: AKIRA

I did these around the time I herniated my disk...damn let me see if I can find it.

It might not had been 120, but it was up there. I remember talking about it on IM cuz I started to do them standing and I was struggling with 45lb DBs and I was saying something like: "I cant believe 45lbs is making me struggle, when I can do well more than double this when seated."

Posted by: biggfly

120's, even 100's, would tax the shit out of me. Prob only get 1-2 sets of 6 w/100's. For me, anything over 90's I think would make me arch, and scrap form and prob failure before I really got benefit from it. Weird, cuz on standing OH barbell military, I think I am better, doing 165 for 4x8, with form only lacking on last set reps 4-8.

Posted by: biggfly

I think we jacked Stew's thread...sorry bro!!

But we are all in the same boat and similar in goals and strength.

Posted by: Stewart14

eh, I will allow the jacking on a case by case basis, this one will be allowed

you are putting up some pretty stout numbers biggfly, good stuff

I had been neglecting doing a standing overhead press because of space issues in my basement, but I just said screw it and brought my dumbbells upstairs to my den and am just going to do them standing from now on. I really think it's a much more stable exercise when you're standing, sure it's a bit harder, and tossing up 90+ pound dbs into position can be a bitch, but I do think it's worth it.

Posted by: AKIRA

Yeah. And now if you fuck up tossing those 90s up, the nearby dinner table my break its fall.

Posted by: soxmuscle

90 pound dumbbell and filet mignon

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

Yeah. And now if you fuck up tossing those 90s up, the nearby dinner table my break its fall.

yeah, more like the couch and the big screen TV

Posted by: Stewart14

Quote:

Originally Posted by soxmuscle

90 pound dumbbell and filet mignon

mmmm filet mignon........

Posted by: Stewart14

May 19
Lower
Rest intervals are recovery

Squats
135 x 12
225 x 8
315 x 5

SLDL
135 x 12
225 x 8
315 x 7

Lever Squats (Free weight squat machine)
4 plates x 12
6 plates x 8
400 x 5

Glute Ham Raises
BW x 12
+25 x 8

Posted by: the other half

great workout, but how do you like the glute ham raises? those are like a hyper extension right, just bring yourself up higher?

Posted by: yellowmoomba

What's up with the BIG BOLD font? Is it for the elderly crowd reading your journal...

Posted by: Stewart14

Quote:

Originally Posted by the other half

great workout, but how do you like the glute ham raises? those are like a hyper extension right, just bring yourself up higher?

I love them, they are perhaps the best hamstring exercise out there, if you do them correctly.

You can go down all the way like you would in a hyper, but I find it's better if you just go down until your upper body is parallel to the ground and then you pull yourself up with your hamstrings and other assorted back muscles. Stopping at parallel keeps tension on the hamstrings, if you go down, sure you get some back work, but not enough to make it worth it. for example, I can do plain old hypers with over 100 pounds of added weight for a bunch of reps. On the glute ham raises, well, you see what I can do, so it isn't doing much as far as a hyper goes, but it does a lot for the hammies, as it is a very tough exercise to do.

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

What's up with the BIG BOLD font? Is it for the elderly crowd reading your journal...

Well, I know how everyone here probably sits in front of a computer for a good amount of time each day, so everyone's eyesight is probably going down the shitter in a hurry, so I figured I would help everyone out a bit

Posted by: the other half

what a great guy, always thinking of others.

Posted by: Stewart14

Quote:

Originally Posted by the other half

what a great guy, always thinking of others.

Well, I was actually thinking of myself first when I realized that I couldn't read a fucking thing without my contacts on and a laptop on my lap, so I thought it was time to "go big and bold"

Posted by: biggfly

Looks like your lever squat weight is up...nice. I upped my weight on pendlays today...inspired by your weight on them...went to 235...3x6...fuck me did those cook me. Sweat was pouring off me after those bitches. Pretty sure my form went to hell on the last few of each set, but it felt freaking awesome when done. I used to do 2 rows before touching the bar down to the ground, on this weight it was touchy after each!!!I will stick with this until all reps are performed with proper form and ROM. Thanks for the subtle push in weight(without even knowing you did!)

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

mmmm filet mignon........

Make mine rare please.

Posted by: Stewart14

May 21
Push Stuff
Rest intervals for last heavy set only

Bench Press (RI=recovery)
135 x 12
225 x 8
315 x 4
*That sucks, same reps as last time, if I can't improve next time, it's time for a replacement exercise

Standing DB Press (RI=recovery)
30s x 12
50s x 8
90s x 4

Dips (RI= 3 min)
+45 x 12
+90 x 8
+140 x 5

Close Grip Floor Press (RI= 3 min)
135 x 12
280 x 5

Shitty workout today. Just had nothing in me for some reason. Was sluggish and lazy today. Maybe I need to add in an extra rest day if I am going to continue lifting heavy like this? I am gonna stick with my schedule through my next pull and leg workouts and see if things improve, I could just be overtrained on my pushing muscles, that is possible correct?

Good news is that if this is a sluggish shitty workout for me, imagine what a good one would be like

Posted by: soxmuscle

Same thing happened to me today.

Maybe we should sleep in and work out at night? This is week two of getting up at 5:30 and I'm beginning to find it hard to function on some days no less max out with respectable weight.

Posted by: Stewart14

Quote:

Originally Posted by soxmuscle

Same thing happened to me today.

Maybe we should sleep in and work out at night? This is week two of getting up at 5:30 and I'm beginning to find it hard to function on some days no less max out with respectable weight.

It's funny, when I used to work, I would get home anywhere between 4 and 6 in the evening and then immediately work out, have dinner, relax and then go to bed. but lately, well since I have been home with my son, I have to take advantage of his nap time to work out, so now it's been in the mornings, around 10AM or so. Now, I used to never be able to work out in the morning whatsoever, probably psychological, but it just never worked. I've gotten used to it more, but I still work out better in the afternoon, for example, last Friday I got to work out in the afternoon and had a great workout....music blasting, not worrying about my son waking up early, etc.

also, I was used to having all that food in me from all my meals prior to my workout, now, I get up around 7AM, eat breakfast at 8AM and then work out at around 10AM, so that could be something too. Oh well, we just make the best of our situations right?

Posted by: Stewart14

May 22
Pull Stuff

Pendlay Rows
185 x 12
225 x 8
275 x 5

Chinups
+10 x 12
+30 x 8
+75 x 3
*Too big of a jump with the extra work from the first 2 sets. Will drop this next time to 60

Upright Rows
100 x 12
120 x 8
140 x 5

Hammer Curls
33s x 12
43s x 8
61s x 5
*Finally figured out the true weight of my dumbbell handles. One set are 3 lbs and the bigger ones are 6 lbs.

Posted by: Stewart14

May 24

Lower

Squats
225 x 12
275 x 8
320 x 4
*Awesome squatting session, didn't want to ruin it by going for a 5th rep at 320 and failing, so I'm fine with trying for 5 next time. It was just one of those days, I probably had 225 x 20 in me today had I wanted to go for it.

SLDL
225 x 12
275 x 8
320 x 5

I had a great workout with these two exercises, I didn't feel the need to do anything else at this point. I am just super happy with these numbers today, by far my best leg session in a while

Posted by: AKIRA

I love how your font size is the same as...shit, was it KelJu's profile you got this idea from? In any case, wonderful lifts! Its nice to see squats and deads around the same caliber.

I used to do squats + deads on the same day and I hardly had the need to do much else after them. Perhaps 1 iso or 1 more compound then calves.

Damn.. I already miss it.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

I love how your font size is the same as...shit, was it KelJu's profile you got this idea from? In any case, wonderful lifts! Its nice to see squats and deads around the same caliber.

I used to do squats + deads on the same day and I hardly had the need to do much else after them. Perhaps 1 iso or 1 more compound then calves.

Damn.. I already miss it.

Well if I was going to rip off the man's workout, I might as well rip off his journal layouts as well

It really was a fantastic workout today, I don't know why I am so excited about it, it just really was a great leg day, and I never have great leg days.

I really do feel for you, this thing better heal up quickly, I don't know what I would do if I ever got the kind of injury that prevented me from lifting, I might seriously suffer some depression or something.

Posted by: Stewart14

May 25

PUSH
Weighted Dips (RI=3 min)
+90 x 12
+115 x 8
+145 x 5

Standing DB Press (RI=2 min)
50s x 12
70s x 8
90s x 5
*Not a very graceful set of 5 on the 90s, so I will stick with 90 for another workout instead of going up.

Floor Press (RI= 2 min)
205 x 12
245 x 8
285 x 5

Going to go with shorter volume workouts and more frequency for a bit to see how that works out. 2 days on, 1 day off with the 3 days I have, so that it works out to 3 or 4 days rest between workouts depending on where they fall in the week.

Posted by: Stewart14

video of the dips from today

YouTube Video

Posted by: thewicked

awesome workouts and awesome numbers man!

i noticed you said you wanted to change things up if for some reason you couldn't keep progressing in the bench.

if you get frustrated, do like i did and rotate your chest exercises out which you do it seems. Switch to inclines, close grip inclines, close grip benches, FLOOR presses like you're already doing, hell anything but the bench press that HELPS the bench press and come back to it in about two weeks to see if it made any changes which it should.

also, getting stronger, even if it's just doubles or triples in accessory movements like your shoulder work (presses, raises, etc.) along with your tricpes and back will help you too!

if you want a quick fix.. try benching with wrist wraps and wearing a belt when you bench! might make it good for 1-2 more reps if you don't do this already.. both of this add stability. The wrist wraps in the wrist and the belt in your core! Anytime you're more stable..the easier it is for you to handle the weight. The easier it is to handle the more you can put up, etc. You know where this is going.

GET'ER DONE MAN! HAHA your numbers are sick shit! Strong dude for sure.

Posted by: Stewart14

May 27

Pull

Pendlay Rows
190 x 12
230 x 8
280 x 4

Chinups
+15 x 12
+35 x 8
+75 x 4

Upright Rows
105 x 12
125 x 8
145 x 5

Hammer Curls
40s x 12
50s x 8
66s x 3

Posted by: Archangel

Awesome w/o's BRother 20 and Great video!!! Your doin Great my Friend!!!

Posted by: Stewart14

May 28

Lower

Squats
280 x 8
325 x 4

SLDL
280 x 8
325 x 4

Decided today to eliminate the 12 rep set on all exercises from now on, wasn't getting much out of it except tiring myself for the heavier sets later on. Also shooting for two different rep goals, the first set will be a goal of 8 reps and the second will be a goal of 4 reps. If I reach one rep goal but not the other, the weight on the successful one will still go up. Also, less sets, less recovery time needed.

Posted by: chiquita6683

Yea your really strong too!

Have you ever hit your head on the ceiling? I see your head's very close in your dip video. Excellent form though.
Do you ever do cardio?

Posted by: Stewart14

Quote:

Originally Posted by chiquita6683

Yea your really strong too!

Have you ever hit your head on the ceiling? I see your head's very close in your dip video. Excellent form though.
Do you ever do cardio?

Actually, my head usually hits the ceiling tiles and pops them up and down on each rep

One of the negatives of working out at home I guess...

My cardio consists of chasing my 19 month old around the house all day!!!

Posted by: Archangel

Your son is Awesome my Friend, cute pic!!! Isn't life worth it when they are around?!?

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

video of the dips from today

YouTube Video

145lbs? Did you have a 10lber hangin off there too?

I

pretty hard when I saw the set up of your head and the ceiling. Thats some pretty deep depth. I dont think Ive ever gone that low AND I lean over more. I Think the most I did was 135lbs for 3 or so..

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

145lbs? Did you have a 10lber hangin off there too?

I

pretty hard when I saw the set up of your head and the ceiling. Thats some pretty deep depth. I dont think Ive ever gone that low AND I lean over more. I Think the most I did was 135lbs for 3 or so..

I was waiting for someone to say that about the extra 10 lbs. Of course it was you!

Yeah, I had a 10 on the other side away from the camera. I will remember to put the smaller plates in view of the camera next time

The setup sucks, but it is what it is. I think during every rep I think about hitting my head on the ceiling, and it's just another thing to worry about, never mind ripping my arms out of their sockets when I go down into the dip. I just go as low as I still feel somewhat comfortable--no problems yet, and honestly, I think as long as you do movements for all the planes of your shoulder capsule, in the end you should be ok, as long as you don't do anything stupid.

Posted by: Stewart14

May 30

PUSH

Weighted Dips
+120 x 8
+155 x 4
*HELL YEAH!!

Standing DB Press
75s x 8
95s x 2
*Think I am going to keep this exercise in the 8 rep range for just one set from now on. Wasn't feeling the setup for the 95s, it took too much energy to just get set up, then the pressing wasn't too comfortable either.

Floor Press
250 x 8
295 x 4

Posted by: Stewart14

Quote:

Originally Posted by Archangel

Your son is Awesome my Friend, cute pic!!! Isn't life worth it when they are around?!?

thanks Archie!! it's even cuter when it's in person

I gotta admit, I was never one to like kids, but since I've had my son, man, they sure do change everything in a hurry, he might be the only thing in this world that can make a big guy like me break down and cry just watching him smile (of course when he's not being a big pain in the ass that is

)

Posted by: Stewart14

May 31

Pull

Pendlay Rows (Overhand Grip)
205 x 8
245 x 4
*Due to an old injury in my left forearm, I always did these rows or any other types of row with an underhand grip, but I feel like I am now starting to stress my bicep tendon connecting my biceps to my elbow and forearm, so I am going to try to do these with the overhand grip from now on. Obviously, weights are lower because of this.

Weighted Chinups
BW+40 x 8
BW+80 x 4

Hang Clean High Pulls
135 x 8
185 x 4

Hammer Curls
56s x 8
66s x 4

Posted by: Stewart14

June 2

Lower

Squats
285 x 8
330 x 4 *I have a bit of concern that I might have a hernia in my lower right abdomen. On every rep of the 8 rep set, I felt a very strange sensation coming from this one area under my belt, almost felt like something was pushing out, which is why I thought hernia. I loosened my belt one notch for the 330 set, and didn't feel the sensation anymore. I have no noticeable bulge, some slight discomfort, however the discomfort IS NOT IN THE SAME AREA as where I felt this sensation. The discomfort is higher, just under my right rib cage. Obviously, no one here knows what's wrong, so a trip to the doc is probably in my future

SLDL
285 x 8
330 x 4

Posted by: DLDave

Ouch! My shoulders hurt just watching those dip clips. Strong work! And looks like you've got a nice setup at your place, although my head would be going through your ceiling tiles with those dips.

Posted by: Stewart14

Quote:

Originally Posted by DLDave

Ouch! My shoulders hurt just watching those dip clips. Strong work! And looks like you've got a nice setup at your place, although my head would be going through your ceiling tiles with those dips.

Believe it or not, my shoulders feel better doing heavy dips then when I do heavy benching, so who knows, I'm just going to ride this out until the wave crashes, hopefully I get to BW+180 for 4 reps before that happens.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Let me know when you're up to 5 plates. I'll sit on your shoulders instead of having all that weight on the belt.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Let me know when you're up to 5 plates. I'll sit on your shoulders instead of having all that weight on the belt.

Once we got past the gay factor, I think you're on to something.

Posted by: soxmuscle

Triple Threat and Stewart sitting in a tree...

So short, so sweet. God I'm jealous of your workouts and your ability (or my lack of ability) to just do the meat/potatoes and get the hell out of the gym.

Posted by: Stewart14

Quote:

Originally Posted by soxmuscle

Triple Threat and Stewart sitting in a tree...

So short, so sweet. God I'm jealous of your workouts and your ability (or my lack of ability) to just do the meat/potatoes and get the hell out of the gym.

I'm pretty sure it's your lack of ability, it's nothing magical. Just do it, sheesh.

Posted by: Stewart14

June 3

PUSH

Weighted Dips
BW+125 x 8
BW+160 x 4
*For reference, 160 is 3 45s and a 25, so 180 is right around the corner

Standing DB Press
80s x 8

Floor Press
255 x 8
300 x 4

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Once we got past the gay factor, I think you're on to something.

I said on your shoulders, not on your face.

Posted by: Triple Threat

Quote:

Originally Posted by soxmuscle

Triple Threat and Stewart sitting in a tree...

So short, so sweet. God I'm jealous

Jealous of what? Being short or sweet? BTW, I'm neither.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

I said on your shoulders, not on your face.

OK fine, but it's still a bit gay.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Jealous of what? Being short or sweet? BTW, I'm neither.

Posted by: Archangel

Good GOD Brother 20, Great w/o's my Friend!!!

Posted by: yellowmoomba

That will be nice to hit +180 on the dips

Posted by: Stewart14

June 5

Pull

Pendlay Rows (Overhand Grip)
210 x 8
250 x 4

Weighted Chinups
BW+45 x 8
BW+85 x 4

Hang Clean High Pulls
155 x 8
190 x 4
*These have to be the single most tiring exercise in my entire routine, for an out of shape bastard like me, of course

Hammer Curls
61s x 8
71s x a sloppy 2
For how amazing the set of 8 felt, the 71s proved to be too much for me right now. I couldn't get the reps started without using slight momentum, so I figured it was a waste at this point. We'll try again next time.

Posted by: yellowmoomba

Quote:

for an out of shape bastard like me

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Posted by: Stewart14

June 6

Lower

Squats
295 x 8
335 x 3

SLDL
295 x 8
335 x 4

Posted by: Stewart14

June 8
PUSH

Bench Press
275 x 8
315 x 3

Standing DB Press
85s x 6

Close Grip Floor Press
255 x 8
300 x 4

*My shoulders and elbows were bothering me during warmups for dips, so I switched to bench press which surprisingly hurts my elbows a lot less than dips for some reason. Amazing what some time off will do to your numbers on an exercise. Guess the carryover from dips to bench press isn't so great

. The 275 set felt great, but the 315 was surprisingly tough.

*The Overheads were very tough as well, 5 pound jumps per arm are tough, so I'll just stay here till I hit 8 reps.

*Switched to close grip floor press so the movement wouldn't be too similar to the bench press. Kept the same numbers as last time with my regular bench grip and got the reps pretty good. 300 was tough, but got it.

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

Amazing what some time off will do to your numbers on an exercise. Guess the carryover from dips to bench press isn't so great

. The 275 set felt great, but the 315 was surprisingly tough.

Some people say that the rest helps them. I'm not one of those people.

I haven't found any carryover either. Maybe floor press would be a better alternative?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Some people say that the rest helps them. I'm not one of those people.

I haven't found any carryover either. Maybe floor press would be a better alternative?

I wasn't exactly using the dips as a movement to help my bench press, I am not in a westside mode right now, but considering they call dips such a great pressing movement, I would expect some sort of carryover considering the numbers I got up to on them, but really, there isn't much for me anyway.

I agree with the rest thing. I do better when I am going full throttle all the time, it's very strange. for instance, if I came back tomorrow and benched again, I guarantee you that I beat 315x3 easily, and how many people tell you doing the same exercise on back to back days is a no-no?

Posted by: Stewart14

June 9
PULL

Chest Supported Rows
140 x 8
160 x 4 - easy

Weighted Chinups
BW+50 x 8
BW+90 x 4

Hang Clean High Pulls
160 x 8
195 x 4

Hammer Curls
63.5s x 7
71s x 3

*The Pendlays were just really sucking, so it was time to change it up. In fact, my rowing strength really just sucks.

*The 8 rep set of chins were much better than the 4 rep set.

*Fucking winded on the high pulls again. You would think I would learn my lesson and start doing some form of cardio, but nope, us out of shape bastards don't do that kind of stuff.

*Curls were stronger on the 71s set, these were 3 good reps, as opposed to last time, but still, curling 71 pounds is pretty damn hard.

*It seems as though my 8 rep strength has gotten much better on everything, while my 4 rep strength is starting to show signs of suffering. Probably a consequence of not maxing out in a long time on anything.

Posted by: AKIRA

See. I like reading the aftermath thoughts. Rows suck for me too.

I honestly think its cuz I change things way too much. Adaptation doesnt occur as instant as I believe, so I am trying to stick through some exercises regardless of set backs. Set backs will occur, whether I am feeling good or not.

Pulls always have an odd feel about them. Even when theres support, I dont feel as confident in form as I do with pushes. However... When Pull exercises are completed with perfection, I have a more satisfying feeling as a whole. Same thing happens with leg days...

I wouldnt worry about maxing out or having a good 4 rep max scheme. I find that if I can move some heavy shit for a shit load of reps, then Id look and feel strong as shit.

Posted by: Triple Threat

Have you stopped doing DLs or just taking a break from them?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Have you stopped doing DLs or just taking a break from them?

I'm just using the stiff leg deadlift for now. I feel like I am really perfecting my form on them, and they actually feel like they are supposed to feel when I do them, I can feel my hamstrings pulling the weight up as opposed to mostly my back.

Knock on wood, I have had 0 back pain since I have been on this scheme, and hopefully it keeps up.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

I wouldnt worry about maxing out or having a good 4 rep max scheme. I find that if I can move some heavy shit for a shit load of reps, then Id look and feel strong as shit.

I have contemplated doing something similar to your thought in the past, where I would pick a set heavy weight, and just use it every workout with the goal of adding more reps each time. Something like 315 for bench press, 315 for squats and stiff leg deads, 75 for overhead DB press, etc, etc, obviously, I really wouldn't want to go past 20 reps in a set, but everytime I think about doing that, I just wuss out and keep my current plan.

But really, what's going to be more beneficial to my strength AND size in the long run: doing one set of squats for 315x20 or doing what I have been doing and getting 2 sets, something like 330x8 and then 365x4???

If someone can answer that question for me, then I would have my new plan in place

Posted by: AKIRA

I guess it comes down to whats important NOW and whats important LATER.

For instance, I benched 360 a while ago. I know I cant do it now, but cuz I did do it, I feel like I should be able to do it again and more. Thats where your focus on the current goal should re-surface.

Kind of like Duncans thought in Training lately. Ya know, about doing the unfamiliar? Had you decided to ditch squats and started doing Zerchers or Bulgarians...even when you started to get good at them, you will NOT do the same weight as with a regular ATG back squat. Ill tell you one thing, this is about the time that I say fuck the "unfamiliar" and go right back where I been.

I honestly cant see changing shit up until new results dont show up for 2-3 weeks for any given repeated exercise. However, for the sake of avoiding BOREDOM and not overtraining, thats when I, personally, chose a different exercise, despite my progress.

This is the thought I want to avoid.

Missing those heavy numbers from squating makes me forget my goal. So I give up my current plan and go back to make sure I can still do what I did. IF I achieve that, then I look in the mirror and think "oh god dammit, I dont look cut! AND ITS SUMMER!" And BAM! A shitty realization has been made.

Posted by: Double D

Wheres this bench out right now young man?

Posted by: Stewart14

June 10

LOWER
Squats
135 x 8
225 x 5
300 x 8

SLDL
135 x 8
225 x 5
300 x 8

*300x8 on squats is by far a personal best. I am not listing PRs right now because I am basically rep PR'ing every exercise right now in the 8 rep range, and really, unless it's something like 405x20 in the squats, who really cares right? Still, I am super happy with my recent squat progress, it has been nothing short of phenomenal, and this is coming from someone who had pretty shitty squat mechanics and hated doing them.

*I am constantly evolving my workouts, and right now, my mindset is that of wanting to work out everyday, but obviously, I can't/don't want to do marathon workouts, so I am cutting back down to one set of 8 reps for now, and eliminating the 4 rep set, but further increasing my frequency, to basically rest days when I need them as opposed to set days. So theoretically, if I can keep overtraining in check and still make gains, I could be working out daily for an indefinite time. We'll see.

Posted by: Stewart14

Quote:

Originally Posted by Double D

Wheres this bench out right now young man?

its kind of in a holding pattern right now, I am focusing on more reps now than maxes, so who knows, probably not at 365 again though. I hit the 365 earlier this year I think, but could never get past it.

Posted by: Double D

We had a trainer here, who was a powerlifter. He worked with trying to put up more reps each and every time. Worked out real good for him since he put up 600 suited.....

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

300x8 on squats is by far a personal best. I am not listing PRs right now because I am basically rep PR'ing every exercise right now in the 8 rep range, and really, unless it's something like 405x20 in the squats, who really cares right?

I disagree with this. A PR, be it a 1RM or 20RM or something in-between, represents an achievement that had not previously been accomplished. It's pushing past a point to do something more/better. And isn't that part of the reason why we do these workouts?

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

you are right, and in my mind I am happy with what I did, but basically everything I do at 8 reps is a PR at these weights, because I am Mr. Low Rep Guy. I will probably only make a big deal about "milestone" lifts, such as 315x8 in bench and squats, BW+90x8 in chinups, stuff like that.

Posted by: AKIRA

I agree with TT and see where Stewart is coming from. I hardly ever say "PR" in my journal even though they happen often. Maxing out will have PRs, but lifint a heavy weight for more times than usual? I just wont remember what I did with the same weight at a previous time, so I just bask in the accomplishment for a moment, then move on.

Posted by: Stewart14

June 11
PUSH

Bench Press
135 x 8
225 x 6
280 x 8

Overhead DB Press
86s x 8

Close Grip Floor Press
265 x 8

*Overall strength was very high today. Only doing one set per kept me really fresh for the floor presses, I felt like I could have done at least 10-15 pounds more for the same 8 reps today. Overheads flew up till rep 6, then the last 2 were a grind. Luckily I found my 1 1/4 pound plates so that next time I can go up to 88.5s as opposed to 91s

*I still don't really like doing 8 rep sets, I prefer the lower reps, but the 8 rep range is a nice mix because you are still using a pretty challenging weight, but you can completely control the weight because it isn't as heavy as you would use on a 3 or 4 rep set. I also don't have to really use my self spotter stands and worry about killing myself either, which is nice.

*Have worked out 4 days in a row now. Did my last push session on Sunday, so I improved in weight or reps on all my exercises on 2 days rest for these muscles. I am out to prove my theory that if you really limit your volume per day, you can work out quite often. And this is on a pseudo summer cut as I am watching more closely what I am eating, plus I am only consuming a protein/carb shake during my workout, as opposed to both during and after. I think I can see some more definition popping out, especially in my arms and shoulders. I weighed in at 217 this morning. It's time to stop worrying about the scale and just worry about my strength. If I could get down to 200 and lift the same weight as I can at 220, I will be very pleased, that extra 20 pounds is obviously just extra baggage.

Posted by: Double D

Your DB OH Presses are pretty damn strong, I think you may have me there! Nice work.

Posted by: Stewart14

Quote:

Originally Posted by Double D

Your DB OH Presses are pretty damn strong, I think you may have me there! Nice work.

thanks DD, I should note they were done standing as well

Posted by: Double D

Hell ya, standing are much harder!!!!!

Posted by: Stewart14

June 12
PULL

Chest Supported Rows
145 x 8

Weighted Chinups
BW+55 x 8

Hang Clean High Pulls
165 x 8

Hammer Curls
63.5s x 8

*Rows were too easy, but like I've said, I am "starting over" on rows in order to get real good form down.

*Chinups were awesome, perfect reps.

*The high pulls sucked, might switch back to regular old upright rows now that I am not doing the heavy 4 rep set.

*Curls were a grind and a half. A little cheating getting the curl up, but I used a slow, controlled negative to lower the weight, so I had complete control of the weight.

Posted by: Double D

Um its freaking 65lbs! It ought to be one hell of a grind getting those big ass weights up! Nice work Stew.

Posted by: Stewart14

Quote:

Originally Posted by Double D

Um its freaking 65lbs! It ought to be one hell of a grind getting those big ass weights up! Nice work Stew.

Ha, "big ass weights" really portray what I am using since I work out at home, those 25 pound plates on a DB handle are just immense!

Posted by: Double D

Haha, ya I used to have to deal with that. I hate those oly db handles, but they are a hall of alot cheaper than buying an entire set!

Posted by: Stewart14

June 13

LOWER
Squats
135 x 8
225 x 5
305 x 8

SLDL
225 x 5
305 x 8

*Nothing really to report, hit my target reps and increased weight, so

Posted by: Stewart14

June 14

PUSH

Bench Press
135 x 8
225 x 6
285 x 7

Standing Overhead DB Press
88.5s x 6

Close Grip Floor Press
275 x 7

*Did OK today, I am making a note that I was "coerced" into drinking with some of my new neighbors last night, so I was up a lot later than I usually am, and semi-drunk, so hopefully these numbers are a reflection of that and I do better next time.

Posted by: yellowmoomba

Hey S20,

Workouts are looking like a HIT scheme

Hopefully you keep increasing your PRs. I did something like this last year. I gained strength for 6 weeks until I plataued.

How's Ryan?

Keep it up

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Hey S20,

Workouts are looking like a HIT scheme

Hopefully you keep increasing your PRs. I did something like this last year. I gained strength for 6 weeks until I plataued.

How's Ryan?

Keep it up

Not really HIT, I tend to take a lot of rest between sets, but like it in the sense of 1 set. When the plateau happens, there are lots of things I can do, like change the rep range down to 6 reps or up to 10 reps, or drop the weight down and add a second set and work back up, but hopefully that won't happen for a while

Posted by: Stewart14

June 15--HAPPY FATHER'S DAY to the Dads out there!!

PULL

Chest Supported Rows
90 x 8
90 x 8
150 x 8

Weighted Chinups
BW+60 x 8

Upright Rows
140 x 8

Alternating DB Curls
66s x 8

*Rows were great again, weight still kind of easy, but that's ok

*Chins were tough at the end, but grinded through

*Must remember to do a light warmup on the upright rows next time, my left shoulder did not like going right to the heavy weight.

*Curls left me winded, but I managed to complete the set. Switched to these from hammer curls because of a pain in my left forearm that hammers aggravate.

Posted by: Stewart14

June 16

LOWER
Squats
135 x 8
225 x 6
315 x 6

SLDL
225 x 5
315 x 8

*Went up 10 pounds from last time because I couldn't find my 2.5 pound plates today to make 310, so I just threw 6 45s on the bar and just prayed it wouldn't be too bad. Squats were tough, rep 6 was a good morning

, but in fairness it was a 10 pound jump from 3 days ago. Stiff legs made up for it though, they were awesome.

Posted by: Stewart14

June 17

PUSH

Bench Press
135 x 8
225 x 6
295 x 7

Standing Overhead DB Press
88.5s x 6

Close Grip Floor Press
285 x 7

Side Laterals
30s x 8

*Bench press was more like it today, 7 strong reps on a 10 pound jump, I am happy with that.

*Overhead DBs have run their course I think, they are just getting too tough and besides, I already have an imbalance in my front delts, these are probably just adding to it. Might be time to drop them out.

*Floor presses were good, died out on rep 7 again, oh well. Another 10 pound jump.

*Side laterals will probably replace overheads from now on to work up my side delts a bit. 30s were way to easy, but I will make 2 1/2 pound jumps with my microplates to go up smoothly.

Posted by: Double D

Very nice push numbers like always.

Posted by: Stewart14

June 18

PULL

Chest Supported Rows
90 x 8
90 x 8
160 x 6

Weighted Neutral Grip Pullups
BW+50 x 8

Upright Rows
145 x 8

Alternating DB Curls
68.5s x 6

*Made too big of a jump on the rows, damn rows, I just suck at them...pure HATE

*Tried a neutral grip on the pullups today. Used the monkey bars on my son's playset, nothing like improvising! They were as I had expected, harder than chinups, but easier than regular pullups, somewhere right in the middle. The weight I picked was just right.

Posted by: Stewart14

June 18

Extra Workout

Chest Supported Rows (underhand grip)
160 x 8

*OK, my performance on the rows earlier was bothering me, so I went back and tried the same weight with an underhand grip and the weight literally flew up. So from now on, I will be using underhand grip for all my rows, it just feels more natural to me, and I just have a stronger range of motion doing them that way. Overhand also bothers my left elbow tendon whereas underhand does not.

Besides, you bench press with an overhand grip which is the strongest grip for your triceps, why wouldn't you also do your rows with the strongest grip for your biceps, which is underhand?

Posted by: Double D

Flip flop grips, by using different grips it emphasizes different parts of the back. Pretty good rows though.

Posted by: DLDave

Quote:

Originally Posted by Stewart20

[B][SIZE=3]
Besides, you bench press with an overhand grip which is the strongest grip for your triceps, why wouldn't you also do your rows with the strongest grip for your biceps, which is underhand?

Well that depends what your primary purpose is for the rows. If it's more of a bodybuilding style routine, use whatever allows you to pull more weight to get a bigger back. I'd still alternate grips with this route though to keep it varied. If you're doing these rows as an assistance exercise for bench press, like I do, you want to maintain the same grip you have on the bench so that you're hitting the back in the best fashion for the bench press, as the bar movement on chest-assisted row is similar to bench. Also, just because a movement is currently easier with a certain grip doesn't mean it's necessarily correct, you may just have a weakness that you need to work on, and once overcome your progress may be even more dramatic.

Posted by: Stewart14

Quote:

Originally Posted by DLDave

I know what you're saying, right now there is no purpose to doing them other than increasing my numbers and getting stronger, so in that regard, I guess it doesn't matter how I do them.

When I say it's "easier" I don't necessarily mean it's easier. Doing a lever machine squat or a smith machine squat over a regular squat is easier, but I think the different grips might just be an anatomical preference, which makes it seem "easier" when in fact it might just be more efficient for your particular body type, know what I mean?

I honestly have a hard time bringing the bar to my chest with a pronated grip on rows for some reason, it's as though my arms and elbows won't allow me to bend enough to get the weight up there, whereas when I use a supinated grip, I have no problems doing it at all, so I don't think it's a question of being physically easier, it might just be what I said.

Posted by: DLDave

I follow you. If you're just doing it to get stronger in general, keep doing what you're doing, whatever way allows you to move the biggest weight. Just be careful that you're not putting unnecessary stress on the bicep.

Posted by: Stewart14

Oh I hear you, I just don't think I will ever get to the point where there will be an issue. I think everyone thinks of dorian yates when he blew his bicep apart doing his yates rows, but don't forget the man was rowing well over 400 pounds, so if I ever make it up that high, I will take your advice

I should be warning you about watching your biceps with all that fricken weight you are deadlifting

Posted by: Stewart14

June 19

LOWER

Squats
135 x 8
225 x 6
315 x 4

SLDL
225 x 5
320 x 8

*OK, the squats were an absolute disaster, I think my schedule might have caught up to me, at least on these. Time to insert rest days again like a normal person does. I will go back to push, pull, off, lower, off and see if I can improve on this next leg day.

*Stiff legs were awesome, so I have no idea what happened with the squats, it just wasn't happening today. Eh, this made up for it kind of. Still going to add the rest days back in.

Posted by: Stewart14

June 20

PUSH

All RIs=90 sec

Bench Press
Warmups
282.5 x 3
282.5 x 3
282.5 x 3
282.5 x 3
282.5 x 3
282.5 x 3
282.5 x 3
282.5 x 3

Standing DB Press
76 x 5
76 x 5
76 x 5
76 x 5
76 x 5

Close Grip Floor Press
240 x 8
240 x 8
240 x 8

*Yep, went with a volume based workout today, and man I was sweating my ass off! A lot different than 3 sets and done, that's for sure, but it was definitely satisfying.

*Tried the free sample of ON Vassive that came in my whey protein, I don't know if it was placebo or not, but I was definitely charged up for this workout, don't know about a pump because by nature this was a pump inducing workout, so I was pumped up anyway, didn't notice anything out of the ordinary, so who knows if it works or not

Posted by: Stewart14

June 21

PULL

All RIs=90 sec

Chest Supported Rows
Warmups
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3
160 x 3

Neutral Grip Pullups
BW+30 x 5
BW+30 x 5
BW+30 x 5
BW+30 x 5
BW+30 x 5

Upright Rows
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5

Alternating DB Curls
56s x 8
56s x 8

Posted by: AKIRA

..theres something familiar about this rep scheme.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

..theres something familiar about this rep scheme.

Posted by: Stewart14

June 23

LOWER

All RIs=90 sec

Squats
Warmups
295 x 3
295 x 3
295 x 3
295 x 3
295 x 3
295 x 3
295 x 3
295 x 3

Stiff Leg Deadlift
300 x 5
300 x 5
300 x 5
300 x 5
300 x 5

*I forgot how grueling these rep ranges are for lower body work, man I was completely exhausted after this and on the verge of puking during the stiff legs. Ugh. Satisfying, but still ugh.

Posted by: Triple Threat

Quote:

Originally Posted by AKIRA

..theres something familiar about this rep scheme.

Do you mean the 5x5 part?

Posted by: yellowmoomba

Any cardio going on in here ????

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Any cardio going on in here ????

Posted by: Stewart14

June 25

PUSH

All RIs=90 sec

Bench Press
Warmups
285 x 4
285 x 4
285 x 4
285 x 4
285 x 4
285 x 4
285 x 4
285 x 4

Standing DB Press
76 x 6
76 x 6
76 x 6
76 x 6
76 x 5

Close Grip Floor Press
240 x 9
240 x 9

*Same weights from last session, just increased the rep goals for each set by one rep. I think I have a plan, but that is subject to change very quickly. I want to get up to 8x5 for the first exercise, 5x7 for the second, and then 3x10 for the third, then up the weights and go back to 8x3, 5x5 and 3x8. It's not as glamorous as upping the weights every time, but I think it will help me get a little longer progression (if I choose to stick with it)

*Brutal workout, low rest intervals (for me anyway) + more reps = demanding workout, my heart rate was sky high the entire workout, I thought my heart was going to explode

Posted by: Stewart14

June 26

PULL

All RIs=90 sec

Chest Supported Rows
Warmups
160 x 4
160 x 4
160 x 4
160 x 4
160 x 4
160 x 4
160 x 4
160 x 4

Neutral Grip Pullups
BW+30 x 6
BW+30 x 6
BW+30 x 6
BW+30 x 6
BW+30 x 6

Upright Rows
135 x 6
135 x 6
135 x 6

Close Grip Chinups
BW+25 x 9
BW+25 x 9

Posted by: AKIRA

Quote:

Originally Posted by Triple Threat

Do you mean the 5x5 part?

8x3

I was recommended that rep scheme a year or so ago from CowPimp. 8x3 w/30 sec rests are good to blend strength with cardiorespiratory work.

I have been doing it, but with 60 sec RI. And believe me, I still get winded. I cant imagine going any heavier with 30 sec RIs.

Posted by: yellowmoomba

8 x 3 with 30 sec RIs are great

Posted by: Stewart14

i don't like the idea of 30 sec rest intervals using an 8x3 scheme, I think that totally defeats the purpose of doing an 8x3 to begin with. 30 seconds is like a glorified RP set, so it's like doing a set of 3 with 7 rest pauses practically, and that is way to much for that kind of set.

Plus, you wouldn't be able to use the heaviest weight possible for your 8x3 scheme, which is another way it defeats the point. I am having my hands full with 80% of max with 90 second rest intervals, I'd imagine if I went to 30 seconds, I would have to use 65-70% of max to have a shot of completing all 8 sets.

Posted by: Stewart14

Quote:

Originally Posted by AKIRA

8x3

I was recommended that rep scheme a year or so ago from CowPimp. 8x3 w/30 sec rests are good to blend strength with cardiorespiratory work.

I have been doing it, but with 60 sec RI. And believe me, I still get winded. I cant imagine going any heavier with 30 sec RIs.

Personally, I've found the best way to blend strength and cardio work is to do big compound exercises in a higher rep range like 5-7 reps or so. Believe me, try doing 5 sets of 6 with standing db overhead presses with even 90 seconds of rest, and tell me you aren't panting and winded when you're done. Or better yet, 5 sets of 6 or 7 of stiff leg deads with 75 % of max with 90 second RI's. ouch. Laid out after that one

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

i don't like the idea of 30 sec rest intervals using an 8x3 scheme, I think that totally defeats the purpose of doing an 8x3 to begin with. 30 seconds is like a glorified RP set, so it's like doing a set of 3 with 7 rest pauses practically, and that is way to much for that kind of set.

Plus, you wouldn't be able to use the heaviest weight possible for your 8x3 scheme, which is another way it defeats the point. I am having my hands full with 80% of max with 90 second rest intervals, I'd imagine if I went to 30 seconds, I would have to use 65-70% of max to have a shot of completing all 8 sets.

Sometimes you have jump out of your comfort zone

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Sometimes you have jump out of your comfort zone

Nah, I like it there

Posted by: yellowmoomba

Quote:

Originally Posted by Stewart20

Nah, I like it there

as long as you are happy

Posted by: AKIRA

Quote:

Originally Posted by Stewart20

Ive done that before. I experienced real bad recovery times when doing 5x5 + compounds, so its not uncharted territory.

Now that Ive ben doing 60 sec, its really no comparison and I dont think I am going all that heavy.

Thats an interesting point about it being close to rest pauses. My RPs dont last 30 sec though. But I find those long sets with RPs in them to be fun as well. My biceps are still sore from trying to pull up my way to 30 reps!

Posted by: Double D

Quote:

Originally Posted by Stewart20

Ya I have been there before. One of my crossfits 2 months ago was:
Push Press 135lbs -15 reps
Pullups-15 reps
Deadlift-225lbs-15 reps
Squat Thrusters-100lbs-15 reps
*3 rounds for time

Talk about horrible!

Posted by: Stewart14

June 28

POWER PHASE

Standing DB Press (RI=recovery)
91s x 1 (5 sets)

Chest Supported Rows (RI=recovery)
180 x 1 (5 sets)

Squats (RI=recovery)
325 x 1 (5 sets)

PUMP PHASE

Standing DB Press (RI=60 sec)
76s x 3 (6 sets)

Chest Supported Rows (RI=60 sec)
160 x 3 (6 sets)

Squats (RI=60 sec)
275 x 3 (6 sets)

Posted by: yellowmoomba

Quote:

Originally Posted by Double D

That looks fun

Posted by: Stewart14

June 29

POWER PHASE

Bench Press (RI=recovery)
325 x 1 (5 sets)

Wide Grip Pullups (RI=recovery)
BW+50 x 1 (5 sets)

SLDL (RI=recovery)
335 x 1 (5 sets)

PUMP PHASE

Bench Press (RI=60 sec)
280 x 3 (6 sets)

Wide Grip Pullups (RI=60 sec)
BW+25 x 3 (6 sets)

SLDL (RI=60 sec)
295 x 3 (6 sets)

*Chose to go with wide grip pullups as they are my weakest pullup grip, and I really want to get stronger on this particular movement. Neutral Grips are great, but I need to do them outside, and it's just too damn hot and too much of a pain in the ass to do, and chinups are too "easy", so I chose these, and I do hate them

*Found this workout on the net it is inspired by Doug Hepburn, an old time strength guy. this is how I found it, but I have no clue why I didn't split it into push and pull for these first 2 workouts, but I will be doing that from now on

Posted by: Double D

Strong big boy right here.

Posted by: Stewart14

July 1

POWER PHASE

Standing DB Clean and Press (RI=recovery)
91s x 1 (6 sets)

Chest Supported Rows (RI=recovery)
180 x 1 (6 sets)

Squats (RI=recovery)
325 x 1 (6 sets)

PUMP PHASE

Standing DB Clean and Press (RI=60 sec)
76s x 4
76s x 3 (5 sets)

Chest Supported Rows (RI=60 sec)
160 x 4
160 x 3 (5 sets)

Squats (RI=60 sec)
275 x 4
275 x 3 (5 sets)

*I added "clean" to my db presses since I ought to get some credit for cleaning 91 pound dumbbells off the floor into position. That part is actually HARDER than the pressing part.

Posted by: Stewart14

July 2

Bench Press
325 x 1 (6 singles)

Conventional Deadlifts
405 x 1 (6 singles)

Pullups
BW+50 x 1 (6 singles)

*As my training is constantly changing (I prefer the term "evolving"), I have decided to currently shoot for a pure strength angle, hence, my training will be all singles based for now. My goal will be to add a single every session until I hit 10 singles, then up the weight by 10 pounds and drop down to 4 singles and repeat.

*I am also trying to fine tune a schedule that makes sense. I really have been doing extremely well with recovery lately, not a lot of stess currently in my life and I have been able to sleep relatively better, so I am getting away with 2 on 1 off for now. The best bet would probably be to go every other day and split 2 different workouts, but we'll see if I can convince myself to do that. I am currently just obsessed with working out, it is like sex right now, I can't go without it

*Revised exercise rotation going forward will be floor press, chinups and deadlifts on day 1 and db clean and press, chest supported rows and squats on day 2.

Posted by: Stewart14

July 4

POWER PHASE

Standing DB Clean and Press (RI=recovery)
91s x 1 (7 sets)

Chest Supported Rows (RI=recovery)
180 x 1 (7 sets)

Squats (RI=recovery)
325 x 1 (7 sets)

PUMP PHASE

Standing DB Clean and Press (RI=60 sec)
76s x 4 (2 sets)
76s x 3 (4 sets)

Chest Supported Rows (RI=60 sec)
160 x 4 (2 sets)
160 x 3 (4 sets)

Squats (RI=60 sec)
285 x 4 (2 sets)
285 x 3 (4 sets)

Posted by: Stewart14

July 5

POWER PHASE

Floor Press (RI=recovery)
325 x 1 (7 sets)

Chinups (RI=recovery)
BW+90 x 1 (7 sets)

PUMP PHASE

Floor Press (RI=60 sec)
285 x 4 (2 sets)
285 x 3 (4 sets)

Chinups (RI=60 sec)
BW+50 x 4 (2 sets)
BW+50 x 3 (4 sets)

*Took out bench press because I want to try to preserve my shoulder health for as long as possible. Lots of overhead pressing is enough for my shoulders, so I wanted to save them from the bench press. Also, going to bench from now on with a shoulder width grip, fuck it, I can't hurt my shoulders, and ironically, my right shoulder felt a little funky after this workout, so, I'm taking precautions.

Posted by: yellowmoomba

Where did you come up with this program?

Posted by: Stewart14

July 7

POWER PHASE (RI=Recovery)

Standing DB Clean and Press
91s x 1 (8 sets)

Chest Supported Rows
180 x 1 (8 sets)

Squats
325 x 1 (8 sets)

PUMP PHASE (RI=60 sec)

Standing DB Clean and Press
76s x 4 (3 sets)
76s x 3 (2 sets)

Chest Supported Rows
160 x 4 (3 sets)
160 x 3 (2 sets)

Squats
285 x 4 (3 sets)
285 x 3 (2 sets)

Posted by: Stewart14

Quote:

Originally Posted by yellowmoomba

Where did you come up with this program?

It's supposedly a routine created by Doug Hepburn, who was an old school strong man type guy. It's pretty simple and interesting. In the power phase, you start with a weight you can lift 3 times and do 5 singles, adding 1 single set each session until you hit 8 singles, then you add weight and go back to five and work up again. In the pump phase, you start with a weight you can lift 8 times and do 5 or 6 sets of 3. Each session you add one rep to a set, so you do 1x4 and 4x3, etc until you work up to 5 sets of 5. Then you add weight and start over at 5 sets of 3.

The main part is the power phase, the pump phase is really just what it says it is, gets you a pump and you sweat your ass off, that's why the progression is so drawn out on the pump phase.

Posted by: Stewart14

July 8

Bench Press (RI=recovery)
325 x 1 (8 sets)

Chinups (RI=recovery)
BW+90 x 1 (8 sets)

Done.

Posted by: Stewart14

July 10

RI=2 min.

Squats
325 x 1 (9 sets)

Sumo Deadlifts
385 x 1 (9 sets)

*Well, that was hell. If it doesn't look like much, well try it and see

Posted by: Triple Threat

Quote:

Originally Posted by Stewart20

July 10

RI=2 min.

Squats
325 x 1 (9 sets)

Sumo Deadlifts
385 x 1 (9 sets)

*Well, that was hell. If it doesn't look like much, well try it and see

Looks like fun.

I believe you about the hell part. Doing those two exercises in the same workout is always a killer.

Posted by: Stewart14

Quote:

Originally Posted by Triple Threat

Looks like fun.

I believe you about the hell part. Doing those two exercises in the same workout is always a killer.

Hey look who it is. You know, I was actually just thinking, "where has TT been"? and poof, you show up

Posted by: Double D

Quote:

Originally Posted by Stewart20

July 10

RI=2 min.

Squats
325 x 1 (9 sets)

Sumo Deadlifts
385 x 1 (9 sets)

*Well, that was hell. If it doesn't look like much, well try it and see

I want NO part of that!

Posted by: Stewart14

Quote:

Originally Posted by Double D

I want NO part of that!

oh come on now DD, that 325 squat to you must be like 225 to me!

Posted by: Double D

But still, after squatting then deadlifting would kill me! Reguardless the comparision of the amount of weight u and I do, its tough on you at 325 just as 415 would be tough for me. I just wish my deads were good, but hey I dont compete so whats the point.

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My Quest for 405

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