Tom_B

What are V-squats?

Double D

Good question I didnt catch that!

www.crossfit.com

BulkMeUp

It is a machine. Similar to the hack squat machine except the weights are at knee level instead of shoulder level.

V-Squat

Tom_B

Good stuff! Looks like ti would be fun ..

Oh PS I hear yoiu about the different cable stacks weight. It's weird .. for instance If I try and do say a cable crunch on the machine with the back support I can only do about 50-60lbs ..then when using the regular cable stack I can do 110-120lbs .. so I don't think it's the fact of you 'cheating' using the regular cable stack ..

Same thing going with the leg Ext. & Leg Curl at my gym .. I can only do about 50lbs on them, and when I was at your gym I was doing 50 or 60lbs for a SINGLE leg curl ..

Double D

Huh....I think I have did V-Squats before in that case?!?!

www.crossfit.com

BulkMeUp

DL's - [wu - 155x5, 205x4, 255x3] - 330x6,6,6,6
BB Stationary Lunges - 145x8/8, 8/8, 8/8, 8/8
High Leg Press - 270x10,8,9,9
Wide Frint Squats - 95x10,12,10
Seated calves - 90x12,10

Time - 95mins

BulkMeUp

BB Bench - [wu - 95x5, 115x4, 135x3] - 180x6,6,6,5
Dips - bw+40 X8,8,8,7
NG Cable Rows - 140x10,10,10,10
DB OH Press - 25x12,12,11,9
EZ BB Curls - 35x8,8,8
DB Hammer Curls - 40x 9/9, 7/7, 6/6
DB Curls - 15x12,12

Time - 110mins

Slow wo. I think i really need to perodise this wo. I'm going to push through next week as well, then will post a perodise schedule for the remaining weeks.

Tom - with the tri stuff, on the cable machine since there is no back support, i can put my butt further back and lean forward. But with the supported machine that cant be done as i have to stand more upright and cant use my upper body much to push down. But you are right, different machines do make soem differences in the weight moved.

DD - Have you tried it with a slower tempo? On that machine i can move a lot of weight and not feel anything much. But a slower tempo and shorter ri and hams/glutes really feel it.

Double D

No I have not. i did them a long time ago and did them controlled.

Hey have your deads went way up?!?!

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BulkMeUp

oop! no they havent. It should be 300. but i did get an extra couple of reps to get to max rr.

BulkMeUp

ATG Back Squats - [wu - 115x5, 165x4, 185x3] - 215x6,6,5,5
Wide Leg Press - 400x8,8,7,7
V-Squats - 320x10,10,10,10
Single Leg Ext - 70x 10/10, 11/11, 11/11
Standing Calf raise - 115x15,14

BulkMeUp

Supported T-Bar rows - [wu - 35x5, 65x4, 80x3] - 112.5 x6,6,6,6
Wide Pullups - bw+15 X7,8,7,6
Pec Dec - 120x10, 125x10, 130x9,8
HS Low Row - 180x12,12,12,12
DB OH Tri Extn - 75x8,8,7
EZ BB Skull Crushers - 65x10,9,8
Pushdown - 60x12,12

Double D

Nice work on those pullups! Super strong!

www.crossfit.com

BulkMeUp

Thanks

BulkMeUp

DL's - [wu - 155x5, 205x4, 255x3] - 305x5,5,5,5
BB Stationary Lunges - 155x 8/8, 8/8, 8/8, 8/8
High Leg Press - 270x10,10,10,10
Wide Front Squats - 95x12,11,11
Seated Calves - 90x11,10

Time - 100mins

BulkMeUp

BB Bench - [wu - 95x5, 115x4, 135x3] - 180x6,6,4, 175x6
Dips - bw+45 X8,8,8,8
NG Cable Rows - 145x10,10,10,9
DB OH Press - 25x12,12,10,8
EZ BB Curls - 95x8,8,5
DB Hammer Curls - 40x 9/9, 8/8, 6/6
DB Curls - 25x8, 20x8

Time - 105mins
--------------------------------------------------------------------------

So, this week, squats and DL's were up by 5lbs. Supported rows by 2.5 lbs. But Bench went down


Here is the perodise schedule for the rest of the wo.

Week4 = Lower weight by 10% and lower vol by reducing compound exercised from 4 to 3 sets.
Week5 = Same weight but increase vol back to planned level
Week6 = Increase weight by 5%
Week7 = Increase weight by 5% again, thus bringing weights back to this weeks level.
Week8 = same as week7 but may try to increase weights.

Any thoughts? suggestions? comments?

vortrit

That's one fine machine. And I'm not just saying it because I work for the company that makes them.

My Journal!

Tom_B

Nice look workouts there Adrian!!! ... But Why are you lowering everything for the next four weeks? I'm lost..

Double D

Excellent dips brother.

www.crossfit.com

BulkMeUp

vortrit - Yep, it is a good machine. But not too popular at the gym. The smith machine gets more attention

Tom - I'm trying to perodise the wo. I guess I'll also start a thread in training to see what feedback i get.

Double D - Thanks

Tom_B

Hmmm .. I'm still lost. It seems kind of like your trying to do Alternating Periodization with the volume through the amount of sets?? ... You shouldn't be decreasing weight (unless your INCREASING volume via rep ranges), that's what a deload/week off is for. You should be working on increasing something during your cycle, be it weights, reps, power, strength, endurance etc. (unless of course your setting a muscle or multiple muscle groups at maintenance) or else that cycle has pretty much gone to waste, and your deload/break afterwards would sort of be pointless (you haven't worked your body up to 'needing' one.).

Someone correct me if I'm wrong here..

Double D

I agree with you Tom.

www.crossfit.com

BulkMeUp

I was thinking of sorta taking a step back and then then ramping things up again. But i see what you guys are saying.

Emma-Leigh

By the looks of it you are sort of doing a step/wave program... yes??

Usually it is something like:
Week 1 - base
Week 2 - add 2.5-5% on weight or volume or [add what you want here]
Week 3 - add another 2.5-5% OR add something else
Week 4 - back off by 5-10% [depends on what you added]
Week 5 - start at week 3
Week 6 - add another 2.5-5%
Week 7 - add another 2.5-5%
Week 8 - max work/ target what ever it is you want to do
Week 9 - Back off/ deload...

Is that the sort of thing you are aiming for?

Cause, if so, I don't think it looks that horrible. But I think you are ramping it down for too long... 3 weeks is the kind of 'taper' time you have for major events (eg: marathon)... And leaving it that long before you hit this intensity again is not sensible.... so I would probably decrease for 1 week only (or... at the most... for two weeks)... then increase again...

Double D

Why not just set up some type of periodzation while keeping intensities high? I think your making it to difficult.

www.crossfit.com

Emma-Leigh

cause keeping intensity really high constantly = can lead to 'hitting a wall' = not as many gains.

Cycling intensity [undulating periodisation] is a really common technique and is pretty effective in adding both strength and size.... Most research suggests it is mucho better than simple linear stuff too...

BulkMeUp

*Reduced weights by 10% and exercises with 4sets reduced to 3 sets*

ATG Back Squats - [wu - 95x5, 145x3, 175x3] - 195x6,6,6
Leg Press - 360x8,8,8
V-Squats - 270x10,10,10
Single Leg Ext - 60x 12/12, 12/12, 12/12
Standing Calves - 100x15,15

Time - 60mins

BulkMeUp

*Reduced weights by 10% and exercises with 4sets reduced to 3 sets*

Supported T-Bar rows - [wu - 35x5, 65x4, 80x3] - 105x6,6,6
Wide Pull Ups - bw X8,8,8
Pec Dec - 120x10,10,10
HS Low Row - 105x12,12,12
OH Tri Extn - 65x8,8,8
EZ BB Skull Crushers - 40x10,10,10
Pushdown - 50x12,12

Time - 65mins

BulkMeUp

*Reduced weights by 10% and exercises with 4sets reduced to 3 sets*

DL's - [wu -135x5, 185x4, 225x3] - 275x6,6,6
BB Stationary Lunges - 135x 8/8, 8/8, 8/8
High Leg press - 270x10,10,10
Wide Front Squats - 95x12,11,12
Seated Calves - 90x15,13

Time - 70mins

BulkMeUp

*Reduced weights by 10% and exercises with 4sets reduced to 3 sets*

BB Bench - [wu - 95x5, 115x4, 135x3] - 175x6,6,6
WG Dips - bw+40 X8,8,8
NG Cable rows - 130x10,10,10
DB OH Press - 25x12,12,12
EZ BB Curl - 90x8,8,8
DB Hammer Curls - 35x 10/10, 10/10, 10/10
DB Curls - 15x12,12

Time - 85mins