My Quest for 405

Delusional · 10-20-2007, 11:10 AM

your workouts are amazing man. you could almost be my idol

very nice, keep it up !

Stewart14 · 10-20-2007, 03:57 PM

Quote:

Originally Posted by Delusional

your workouts are amazing man. you could almost be my idol

very nice, keep it up !

Almost???

Thanks!

Stewart14 · 10-20-2007, 04:02 PM

Quote:

Originally Posted by yellowmoomba

How's your back feeling today ??

Workouts are looking good. Why are you doing 10 sets of 1? I thought about that too.

Back is doing good.

There is actually some science to 10x1. You know Prilepins Table right? Well, it calls for a certain amount of reps at over 90% of your max to be optimal. 10 is actually more than the optimal amount, but I am also not exactly using 90% of my max either. I figure, if I can make all 10 "sets", just up the weight 5 pounds for a steady progression.

Plus, it isn't so mentally draining to do this as opposed to 1RM attempts, and 10x3 is a lot more tiring, this will enable me to keep a higher frequency going cause I won't be so drained.

Stewart14 · 10-20-2007, 04:07 PM

Oct. 20

Squats (powerlifting style)
135 x 8
225 x 6
315 x 1 (10 sets) RI=90 sec

Good Mornings
190 x 6
190 x 6

Glute Ham Raises
BW+15 x 8
BW+15 x 8

Had to cut the workout short here, ran out of time.

Triple Threat · 10-21-2007, 06:55 PM

Sorry about the formatting.

A. S. Prilipin suggested that to achieve the proper intensity, one should use the rep/set scheme shown in the table, to ensure the greatest development of speed and strength. He discovered that if 7 or more reps were performed at 70%, the bar speed slowed and power decreased. The same holds true when using 80% or 90%. Once one goes above the rep range shown, the bar slows, which translates to less power. If you do fewer or more lifts than Prilepin suggests will cause a decrease in training effect.

Number of Reps for Percent Training
Percent /Reps per set /Optimal Total /Range
55-65 /3-6 /24 /18-30
70-75 /3-6 /18 /12-24
80-85 /2-4 /15 /10-20
90+ /1-2 / 7 /4-10

Triple Threat · 10-21-2007, 06:56 PM

Doing 10x1 still puts you in the acceptable range.

Stewart14 · 10-22-2007, 08:30 AM

Thanks for digging that up, I had it somewhere but couldn't find the exact numbers and such. Yeah, 10 is still in the range, but it's the higher end, and we both know, you should stay away from the higher end of things unless you are an exceptional athlete, which unfortunately I am not (despite my claims to the contrary).

I didn't really pick 90% of my max for the sets, just an arbitrary heavy weight. Now that you have refreshed my memory on the table, I might go ahead and find a true 90% of max, and then do his suggested optimal number of sets which would be 7x1.

EDIT: I went back and checked my numbers and actually for my bench press and deadlift I did select a weight that was 90% of my max, the only one I was off on was the squats. I did 365 for 1 last week, so I should have used something like 325-330 for the 10 sets, but went lighter. that is OK, cause next time it will be 320 which is close enough.

katt · 10-22-2007, 09:00 AM

Hey Stew!

Haven't posted here for a while, but it still looks like you're going strong! 10x1.. amazing!

Stewart14 · 10-22-2007, 09:27 AM

Quote:

Originally Posted by katt

Hey Stew!

Haven't posted here for a while, but it still looks like you're going strong! 10x1.. amazing!

Thanks! About as strong as I can for having to take care of a soon to be one year old all day long

I can't believe the little guy is going to be turning ONE on Sunday, the year went so fast....

katt · 10-22-2007, 10:21 AM

One already!!! Gosh, time flys by so quick with babies, doesn't it?

Stewart14 · 10-22-2007, 12:15 PM

Oct 22

Bench Press
135 x 8
225 x 6
320 x 1 (7 sets)

DB Bench Press
125s x 6
125s x 5

Dips
BW+135 x 7
BW+135 x 6

DB Shoulder Press
55s x 10
55s x 10

BW holding at 213 lbs. Still getting used to being lighter, the extra 10+ pounds makes a difference, athough, I am a lot leaner, and was accused twice in the past week of using steroids (which I am not, I would tell you if I was), so I guess it isn't too bad of a thing. My strength has taken a hit, especially in my pressing moves I notice it the most.

yellowmoomba · 10-22-2007, 06:59 PM

What's up skinny?

Now that you are lighter I think you should throw on another 45 for your dips

Stewart14 · 10-22-2007, 08:11 PM

Quote:

Originally Posted by yellowmoomba

What's up skinny?

Now that you are lighter I think you should throw on another 45 for your dips

yeah no problem, I think my "skinny" arms might snap if I tried that

Stewart14 · 10-23-2007, 11:47 AM

Oct 23

Deadlifts
135 x 8
225 x 5
315 x 2
410 x 1 (7 sets)

DB Rows
125s x 6
125s x 6

Chinups
BW+40 x 8
BW+40 x 7

Chest Supported Rows
140 x 10
140 x 8

yellowmoomba · 10-23-2007, 06:13 PM

Quote:

Originally Posted by Stewart20

yeah no problem, I think my "skinny" arms might snap if I tried that

.... Someone has to keep you in check

Stewart14 · 10-23-2007, 06:39 PM

Quote:

Originally Posted by yellowmoomba

.... Someone has to keep you in check

You know, if it weren't for the fact that I have dedicated doing dips in the 8 rep range, I would try doing them with 4 plates to see how I fared just for you YM, just for you....

katt · 10-23-2007, 06:46 PM

Nice weights on the deadlifts

I really need to do those more.

Stewart14 · 10-23-2007, 06:51 PM

Quote:

Originally Posted by katt

Nice weights on the deadlifts

I really need to do those more.

So then DO THEM

katt · 10-23-2007, 06:56 PM

Quote:

Originally Posted by Stewart20

So then DO THEM

OK OK you hard ass..

Stewart14 · 10-23-2007, 07:38 PM

Quote:

Originally Posted by katt

OK OK you hard ass..

AKIRA · 10-24-2007, 08:06 AM

Quote:

Originally Posted by Stewart20

Oct 22

Bench Press
135 x 8
225 x 6
320 x 1 (7 sets)

DB Bench Press
125s x 6
125s x 5

Dips
BW+135 x 7
BW+135 x 6

DB Shoulder Press
55s x 10
55s x 10

BW holding at 213 lbs. Still getting used to being lighter, the extra 10+ pounds makes a difference, athough, I am a lot leaner, and was accused twice in the past week of using steroids (which I am not, I would tell you if I was), so I guess it isn't too bad of a thing. My strength has taken a hit, especially in my pressing moves I notice it the most.

WHat are your rests? 90s?

Triple Threat · 10-24-2007, 10:59 AM

Quote:

Originally Posted by Stewart20

You know, if it weren't for the fact that I have dedicated doing dips in the 8 rep range, I would try doing them with 4 plates to see how I fared just for you YM, just for you....

Quote:

Originally Posted by Stewart20

This working at home has certainly made you all lovey-dovey lately.

Stewart14 · 10-24-2007, 01:09 PM

Quote:

Originally Posted by AKIRA

WHat are your rests? 90s?

I am loosely sticking to a rest period of 60 seconds for the bench presses and 90 sec for the squats and deads. the other exercises I am really not counting, but nothing more than 2 minutes and that is for the 6 rep sets.

I've never really been a big fan of short rest intervals in my weight training. I like to lift the most weight I can, so I rest until I am ready to do that. Am I missing something by doing that? Who knows, but I don't care

Stewart14 · 10-24-2007, 01:12 PM

Quote:

Originally Posted by Triple Threat

This working at home has certainly made you all lovey-dovey lately.

Being in baby world all day can do that to you, although it's fun when I take him to gymboree classes with all the moms there, I am the only dad....out of 10 or so I would say about half are what I would consider MILFS

.

It's nice too cause we are all on our hands and knees crawling around and playing with the kids, and well, you guys get the idea

It's like everywhere I turn, there is an ass or a boob in my face, I just try to hang out around the hot ones, if I have to keep grabbing Ryan to get him over there, so be it.

AKIRA · 10-24-2007, 08:41 PM

Quote:

Originally Posted by Stewart20

I am loosely sticking to a rest period of 60 seconds for the bench presses and 90 sec for the squats and deads. the other exercises I am really not counting, but nothing more than 2 minutes and that is for the 6 rep sets.

Someone taking after me eh?

Hah, no I figure wise minds think alike.

Stewart14 · 10-25-2007, 02:18 PM

Oct 25

Low-Bar Squats
135 x 8
225 x 5
295 x 1
320 x 1 (7 sets) RI=90 sec
*For those that don't know what low bar squats means, it means you take a very wide grip on the bar, and the bar rests basically down on your lower traps/rear delts. The wide hand grip creates a "shelf" for the bar to rest in. Generally speaking, this is a powerlifting squat. Now, of course if you get a flu shot in your shoulder the day before, this generally will hurt with that weight resting on the shot site, but I guess it's better than getting the flu, but what do I know?

Also dare I say this, but this was almost too easy....

Good Mornings
195 x 6
195 x 6
*That certainly woke me up, my low back will be thanking me in the morning...

Glute Ham Raises
BW+20 x 7
BW+20 x 6
*Fried Hams...

Lever Squats
270 x 10
290 x 10

katt · 10-25-2007, 02:33 PM

Nice WO !!

I tried to do that type of grip on the squat bar last time and I had problems (I think) with my flexibility, because my shoulders were killin me when I held the bar that way....

I'm just a tard

Stewart14 · 10-25-2007, 03:39 PM

Quote:

Originally Posted by katt

Nice WO !!

I tried to do that type of grip on the squat bar last time and I had problems (I think) with my flexibility, because my shoulders were killin me when I held the bar that way....

I 'm just a tard

I'm not touching that one

j/k

That is weird, cause I find that using the wider grip actually helps my shoulders feel better, my shoulder hurt more when I try to keep the grip closer together. I can't think it's a flexibility issue, cause I think I have some of the worst flexibility of anyone on this board and it doesn't bother me so, obviously without seeing you do it, I can't comment on why it is bothering you.

did you have the bar lower on your back? Maybe you tried a wide hand grip with the bar up high like you would do on a normal grip? Maybe that was it? I don't know I am reaching here, lol....

Delusional · 10-25-2007, 04:26 PM

Quote:

Originally Posted by Stewart20

Oct 25

Low-Bar Squats
135 x 8
225 x 5
295 x 1
320 x 1 (7 sets) RI=90 sec
*For those that don't know what low bar squats means, it means you take a very wide grip on the bar, and the bar rests basically down on your lower traps/rear delts. The wide hand grip creates a "shelf" for the bar to rest in. Generally speaking, this is a powerlifting squat. Now, of course if you get a flu shot in your shoulder the day before, this generally will hurt with that weight resting on the shot site, but I guess it's better than getting the flu, but what do I know?

Also dare I say this, but this was almost too easy....

Good Mornings
195 x 6
195 x 6
*That certainly woke me up, my low back will be thanking me in the morning...

Glute Ham Raises
BW+20 x 7
BW+20 x 6
*Fried Hams...

Lever Squats
270 x 10
290 x 10

dayumnnnnnnn. awesome workout man, very nice job !!
you are officially my idol now

Stewart14 · 10-25-2007, 05:05 PM

Quote:

Originally Posted by Delusional

dayumnnnnnnn. awesome workout man, very nice job !!
you are officially my idol now

Yeah man!!

10-20-2007, 11:10 AM	#331
Delusional little guy with big hopes Join Date: Aug 2007 Location: Illinois Posts: 547	your workouts are amazing man. you could almost be my idol very nice, keep it up ! Gayspace www.taylorsnutrition.com

10-20-2007, 04:07 PM	#334
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct. 20 Squats (powerlifting style) 135 x 8 225 x 6 315 x 1 (10 sets) RI=90 sec Good Mornings 190 x 6 190 x 6 Glute Ham Raises BW+15 x 8 BW+15 x 8 Had to cut the workout short here, ran out of time. http://futuretrainer.blogspot.com/ --My new blog!!

10-21-2007, 06:55 PM	#335
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	What is Prilipin’s Table? Sorry about the formatting. A. S. Prilipin suggested that to achieve the proper intensity, one should use the rep/set scheme shown in the table, to ensure the greatest development of speed and strength. He discovered that if 7 or more reps were performed at 70%, the bar speed slowed and power decreased. The same holds true when using 80% or 90%. Once one goes above the rep range shown, the bar slows, which translates to less power. If you do fewer or more lifts than Prilepin suggests will cause a decrease in training effect. Number of Reps for Percent Training Percent /Reps per set /Optimal Total /Range 55-65 /3-6 /24 /18-30 70-75 /3-6 /18 /12-24 80-85 /2-4 /15 /10-20 90+ /1-2 / 7 /4-10

10-22-2007, 08:30 AM	#337
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Thanks for digging that up, I had it somewhere but couldn't find the exact numbers and such. Yeah, 10 is still in the range, but it's the higher end, and we both know, you should stay away from the higher end of things unless you are an exceptional athlete, which unfortunately I am not (despite my claims to the contrary). I didn't really pick 90% of my max for the sets, just an arbitrary heavy weight. Now that you have refreshed my memory on the table, I might go ahead and find a true 90% of max, and then do his suggested optimal number of sets which would be 7x1. EDIT: I went back and checked my numbers and actually for my bench press and deadlift I did select a weight that was 90% of my max, the only one I was off on was the squats. I did 365 for 1 last week, so I should have used something like 325-330 for the 10 sets, but went lighter. that is OK, cause next time it will be 320 which is close enough. http://futuretrainer.blogspot.com/ --My new blog!!

10-22-2007, 12:15 PM	#341
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct 22 Bench Press 135 x 8 225 x 6 320 x 1 (7 sets) DB Bench Press 125s x 6 125s x 5 Dips BW+135 x 7 BW+135 x 6 DB Shoulder Press 55s x 10 55s x 10 BW holding at 213 lbs. Still getting used to being lighter, the extra 10+ pounds makes a difference, athough, I am a lot leaner, and was accused twice in the past week of using steroids (which I am not, I would tell you if I was), so I guess it isn't too bad of a thing. My strength has taken a hit, especially in my pressing moves I notice it the most. http://futuretrainer.blogspot.com/ --My new blog!!

10-21-2007, 06:56 PM	#336
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Doing 10x1 still puts you in the acceptable range.

10-22-2007, 09:00 AM	#338
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Hey Stew! Haven't posted here for a while, but it still looks like you're going strong! 10x1.. amazing!

10-22-2007, 10:21 AM	#340
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	One already!!! Gosh, time flys by so quick with babies, doesn't it?

10-22-2007, 06:59 PM	#342
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	What's up skinny? Now that you are lighter I think you should throw on another 45 for your dips http://www.ironmagazineforums.com/on...-bag-work.html "You are born small and weak... you die small and weak... how you look in between is up to you."

10-23-2007, 11:47 AM	#344
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct 23 Deadlifts 135 x 8 225 x 5 315 x 2 410 x 1 (7 sets) DB Rows 125s x 6 125s x 6 Chinups BW+40 x 8 BW+40 x 7 Chest Supported Rows 140 x 10 140 x 8 http://futuretrainer.blogspot.com/ --My new blog!!

10-23-2007, 06:46 PM	#347
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Nice weights on the deadlifts I really need to do those more.

10-25-2007, 02:18 PM	#356
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Oct 25 Low-Bar Squats 135 x 8 225 x 5 295 x 1 320 x 1 (7 sets) RI=90 sec For those that don't know what low bar squats means, it means you take a very wide grip on the bar, and the bar rests basically down on your lower traps/rear delts. The wide hand grip creates a "shelf" for the bar to rest in. Generally speaking, this is a powerlifting squat. Now, of course if you get a flu shot in your shoulder the day before, this generally will hurt with that weight resting on the shot site, but I guess it's better than getting the flu, but what do I know? Also dare I say this, but this was almost too* easy.... Good Mornings 195 x 6 195 x 6 That certainly woke me up, my low back will be thanking me in the morning... Glute Ham Raises BW+20 x 7 BW+20 x 6 Fried Hams... Lever Squats 270 x 10 290 x 10 http://futuretrainer.blogspot.com/ --My new blog!!

10-25-2007, 02:33 PM	#357
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Nice WO !! I tried to do that type of grip on the squat bar last time and I had problems (I think) with my flexibility, because my shoulders were killin me when I held the bar that way.... I'm just a tard

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