My Quest for 405

Stewart14 · 11-09-2007, 12:54 PM

Quote:

Originally Posted by yellowmoomba

How'd you come up with this??

What's your goal?

Why, do you like???

It is my own creation, loosely based on a program called "advanced german volume training" by charles polquin. It does the % increases and rep drops, but his program is 10x5, then 10x4, then 10x3....ack, tried it once before and burned out in a week and a half.

I guess this is more of a hypertrophy driven program design than strength right now. I needed a change, cause those singles I was doing were burning me out, even though the strength increases were fun. I read a lot of materials stating how an optimum hypertrophy rep total for an exercise is 25, so I came up with variations totaling around 25, while upping the weights when the reps drop.

yellowmoomba · 11-09-2007, 01:09 PM

I like it so far....what are the exercises that you picked out for each day ?

Stewart14 · 11-09-2007, 05:35 PM

Quote:

Originally Posted by yellowmoomba

I like it so far....what are the exercises that you picked out for each day ?

This was my original template. I have to leave off the tricep stuff cause of my elbows, but you can do them if you are ok with it...

lower 1
squats
good mornings
crunches

upper horizontal + biceps 1
bench press
chest supported rows
hammer curls

upper vertical + triceps 1
neutral grip db shoulder press
chinups
overhead tricep extensions (tricep bar or barbell)

lower 2
deadlifts
leverage squats (or leg press or any plate loaded squat type machine)
abs

upper horizontal + biceps 2
flat db bench press
db rows
EZ bar curls

upper vertical + triceps 2
barbell shoulder press
pullups
db overhead tricep extensions

there you go. what do you think?

Stewart14 · 11-10-2007, 11:15 AM

November 10

Deadlifts (Double overhand grip) RI=90 sec
Warmups
315 x 5
315 x 5
315 x 5
355 x 5
355 x 5
*Purposely started the weights at a lighter % of max, so that I can do a progression with double overhand grip, as my heavier pulls were mixed grip, however, the 315 felt way to light to start, so I bumped the weight at set 4.

Leverage Squats RI=90 sec
350 x 5
350 x 5
350 x 5
350 x 5
350 x 5

Decline Crunches RI=60 sec
BW+40 x 4
BW+40 x 4
BW+40 x 4
BW+40 x 4
BW+40 x 4
BW+40 x 4

Stewart14 · 11-11-2007, 03:23 PM

Nov 11

Flat DB Press
Warmups
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

DB Rows
115 x 5
115 x 5
115 x 5
115 x 5
115 x 5

EZ Bar Curls
110 x 5
110 x 5
110 x 5
110 x 5
110 x 5

Stewart14 · 11-13-2007, 12:21 PM

Nov 13

DB Shoulder Press (RI=90 sec)
Warmups
85 x 4
85 x 4
85 x 4
85 x 4
85 x 4
85 x 3 (failed on 4)

Pullups (RI=90 sec)
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5

Close grip 2 board press (for triceps) RI=90 sec
265 x 5
265 x 5
265 x 5
265 x 5
265 x 5

yellowmoomba · 11-13-2007, 06:41 PM

Quote:

Originally Posted by Stewart20

This was my original template. I have to leave off the tricep stuff cause of my elbows, but you can do them if you are ok with it...

lower 1
squats
good mornings
crunches

upper horizontal + biceps 1
bench press
chest supported rows
hammer curls

upper vertical + triceps 1
neutral grip db shoulder press
chinups
overhead tricep extensions (tricep bar or barbell)

lower 2
deadlifts
leverage squats (or leg press or any plate loaded squat type machine)
abs

upper horizontal + biceps 2
flat db bench press
db rows
EZ bar curls

upper vertical + triceps 2
barbell shoulder press
pullups
db overhead tricep extensions

there you go. what do you think?

Looks real good. How long are each sessions taking?

katt · 11-13-2007, 06:48 PM

Looking at your pullups ..... I only wish I could do more than 3 or 4 with my bodyweight... I think I need to do more negatives!

Stewart14 · 11-13-2007, 07:27 PM

Quote:

Originally Posted by yellowmoomba

Looks real good. How long are each sessions taking?

you gotta give yourself about an hour, especially on the 8x3 part. Of course, you can always just chop your rest intervals and lower the initial starting weight as well if you need the time, instead of 80%, start at 70% and still add 6% each time, but do something like 45 second rest periods. (I know you like short rest intervals....I like to lift heavier)

Stewart14 · 11-13-2007, 07:29 PM

Quote:

Originally Posted by katt

Looking at your pullups ..... I only wish I could do more than 3 or 4 with my bodyweight... I think I need to do more negatives!

Well, first of all, you are a woman, and for a woman to do 3 or 4 pullups unassisted is a feat in itself you should be proud of.

Personally, I think I am going to just do chinups from now on (or pullups with supinated grip, however you like to call it). I feel they hit the lats just as well as pronated pullups, and allow you to lift more weight cause of the added biceps involvement, and more weight=more stimulation=bigger muscles!

Try them like that, you might bang out a set of 6 or so!

Stewart14 · 11-15-2007, 12:26 PM

Nov 15

Squats (RI=90 sec)
Warmups
295 x 4
295 x 4
295 x 4
295 x 4
295 x 4

Glute-Ham Raises (RI=90 sec)
BW+35 x 4
BW+35 x 4
BW+35 x 4
BW+35 x 4
BW+35 x 4

Trap Bar Shrugs
370 x 4
370 x 4
370 x 4
370 x 4
370 x 4
Supersetted with:
Decline Crunches (Weight behind head)
BW+40 x 4
BW+40 x 4
BW+40 x 4
BW+40 x 4
BW+40 x 4
*No rest during the superset

Stewart14 · 11-16-2007, 01:29 PM

Nov 16

Dips (RI=90 sec)
Warm ups
BW+140 x 4
BW+140 x 4
BW+140 x 4
BW+140 x 4
BW+140 x 4

Chest Supported Rows (RI=90 sec)
180 x 4
180 x 4
180 x 4
180 x 4
180 x 4

Hammer Curls (RI=60 sec)
60s x 4
60s x 4
60s x 4
60s x 4
60s x 4

katt · 11-16-2007, 06:38 PM

Yeah, I can do chins better,,, but I need the width in my lat area, so I've been just concentrating on the pull-ups.. any advise you can give me on that?

yellowmoomba · 11-16-2007, 07:14 PM

You are getting closer to dipping with 4 plates

Stewart14 · 11-18-2007, 11:27 AM

Quote:

Originally Posted by katt

Yeah, I can do chins better,,, but I need the width in my lat area, so I've been just concentrating on the pull-ups.. any advise you can give me on that?

I am not positive about this, but I believe that you can get the same lat development from doing both chins or pullups, with the chins allowing you to use more weight, hence more potential for overall growth.

I think that you might get some minor differences in muscles used between the two grips, mostly in the elbow muscles and the small stabilizer muscles of the shoulders, where pullups will hit your rear delt area more as well as the muscles on the sides of your elbows, plus the biceps, whereas the chins will nail the biceps, but also allow you a deeper stretch of the lats at the bottom position.

Of course, you are better off asking someone who knows better, but I do the chins exclusively for the most part because I get a pain in the side of my forearm/elbow from pullups, plus I like using more weight on the chins.

Stewart14 · 11-18-2007, 11:27 AM

Quote:

Originally Posted by yellowmoomba

You are getting closer to dipping with 4 plates

yep, well on my way, let's hope my elbows hold up for that

Stewart14 · 11-18-2007, 12:12 PM

Nov 18

Warmups

DB Shoulder Press (RI=90)
85s x 4
85s x 4
85s x 4
85s x 4
85s x 4

Chinups (RI=90)
BW+65 x 4
BW+65 x 4
BW+65 x 4
BW+65 x 4
BW+65 x 4

Close Grip 2 Board Press (RI=60)
280 x 4
280 x 4
280 x 4
280 x 4
280 x 4

Stewart14 · 11-20-2007, 02:52 PM

Nov 20

Decided to switch up to more of a rep progression starting today. I will take my first 5x5 weight from this cycle, then proceed to do 4x6 and then 3x8 with that same weight, then bump up the weights 6% and start over. I want to improve my work capacity, and 3 rep sets really don't do squat for that, plus the weights are jumping up too high too quickly, so this will slow that down a bit.

Warmups

Squats (RI=90 sec)
275 x 6
275 x 6
275 x 6
275 x 6

Glute Ham Raises (RI=90 sec)
BW+20 x 6
BW+20 x 6
BW+20 x 6
BW+20 x 6

Superset (no rest)
Decline Crunches
BW+35 x 6
BW+35 x 6
BW+35 x 6
BW+35 x 6

Trap Bar Shrugs
340 x 6
340 x 6
340 x 6
340 x 6

DOMS · 11-20-2007, 02:59 PM

Quote:

Originally Posted by Stewart20

plus the weights are jumping up too high too quickly, so this will slow that down a bit.

I feel your pain, Stewart. Wait...no I don't. You suck.

Solid workout!

Stewart14 · 11-20-2007, 03:18 PM

Quote:

Originally Posted by DOMS

I feel your pain, Stewart. Wait...no I don't. You suck.

Solid workout!

some day at the rate our workouts have been going, I will be saying you are the one that sucks....the mind just wants to keep at it, but the body is having second thoughts--I was looking at the weights for my original plan today, and I just thought to myself, no f'n way, hence the adjusted plan.

Sweet_Dell · 11-20-2007, 04:03 PM

Nice workouts Stewart!! Simple but very effective, Good job!

yellowmoomba · 11-20-2007, 04:03 PM

Looks good so far................

Are you keeping all RIs at 90 secs ?

Stewart14 · 11-20-2007, 04:07 PM

Quote:

Originally Posted by Sweet_Dell

Nice workouts Stewart!! Simple but very effective, Good job!

Thanks! Yeah, they are elegant in their simplicity

Stewart14 · 11-20-2007, 04:09 PM

Quote:

Originally Posted by yellowmoomba

Looks good so far................

Are you keeping all RIs at 90 secs ?

yeah, the arm exercises I am doing 60 seconds, and no rest in the shrug/crunch thingie, but other than that, they are all 90 sec.

Should be fun with the switchup, I can't remember the last time I did 3 eight rep sets for an exercise

yellowmoomba · 11-20-2007, 05:56 PM

Quote:

3 eight rep sets for an exercise

Just do it

Triple Threat · 11-21-2007, 11:20 AM

Another change? I don't believe it.

I like 4x6 when I need a break from singles and triples.

Stewart14 · 11-21-2007, 11:35 AM

Quote:

Originally Posted by Triple Threat

Another change? I don't believe it.

I like 4x6 when I need a break from singles and triples.

you should talk mister......

Triple Threat · 11-21-2007, 11:45 AM

I know. I've been consistently inconsistent lately. Workouts are OK, just not focused on any one thing.

Stewart14 · 11-21-2007, 12:48 PM

11/21

Warmups

Dips (RI=90 sec)
BW+120 x 6
BW+120 x 6
BW+120 x 6
BW+120 x 6

Chest Supported Rows (RI=90 sec)
165 x 6
165 x 6
165 x 6
165 x 6

Hammer Curls (RI=60 sec)
55 x 6
55 x 6
55 x 6
55 x 6

yellowmoomba · 11-21-2007, 01:07 PM

Only BW +120 ?? Let's see BW +180!!

11-09-2007, 01:09 PM	#392
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	I like it so far....what are the exercises that you picked out for each day ? 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."

11-10-2007, 11:15 AM	#394
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	November 10 Deadlifts (Double overhand grip) RI=90 sec Warmups 315 x 5 315 x 5 315 x 5 355 x 5 355 x 5 *Purposely started the weights at a lighter % of max, so that I can do a progression with double overhand grip, as my heavier pulls were mixed grip, however, the 315 felt way to light to start, so I bumped the weight at set 4. Leverage Squats RI=90 sec 350 x 5 350 x 5 350 x 5 350 x 5 350 x 5 Decline Crunches RI=60 sec BW+40 x 4 BW+40 x 4 BW+40 x 4 BW+40 x 4 BW+40 x 4 BW+40 x 4 http://futuretrainer.blogspot.com/ --My new blog!!

11-11-2007, 03:23 PM	#395
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Nov 11 Flat DB Press Warmups 115 x 5 115 x 5 115 x 5 115 x 5 115 x 5 DB Rows 115 x 5 115 x 5 115 x 5 115 x 5 115 x 5 EZ Bar Curls 110 x 5 110 x 5 110 x 5 110 x 5 110 x 5 http://futuretrainer.blogspot.com/ --My new blog!!

11-13-2007, 12:21 PM	#396
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Nov 13 DB Shoulder Press (RI=90 sec) Warmups 85 x 4 85 x 4 85 x 4 85 x 4 85 x 4 85 x 3 (failed on 4) Pullups (RI=90 sec) BW+25 x 5 BW+25 x 5 BW+25 x 5 BW+25 x 5 BW+25 x 5 Close grip 2 board press (for triceps) RI=90 sec 265 x 5 265 x 5 265 x 5 265 x 5 265 x 5 http://futuretrainer.blogspot.com/ --My new blog!!

11-15-2007, 12:26 PM	#401
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Nov 15 Squats (RI=90 sec) Warmups 295 x 4 295 x 4 295 x 4 295 x 4 295 x 4 Glute-Ham Raises (RI=90 sec) BW+35 x 4 BW+35 x 4 BW+35 x 4 BW+35 x 4 BW+35 x 4 Trap Bar Shrugs 370 x 4 370 x 4 370 x 4 370 x 4 370 x 4 Supersetted with: Decline Crunches (Weight behind head) BW+40 x 4 BW+40 x 4 BW+40 x 4 BW+40 x 4 BW+40 x 4 *No rest during the superset http://futuretrainer.blogspot.com/ --My new blog!!

11-13-2007, 06:48 PM	#398
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Looking at your pullups ..... I only wish I could do more than 3 or 4 with my bodyweight... I think I need to do more negatives!

11-16-2007, 01:29 PM	#402
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Nov 16 Dips (RI=90 sec) Warm ups BW+140 x 4 BW+140 x 4 BW+140 x 4 BW+140 x 4 BW+140 x 4 Chest Supported Rows (RI=90 sec) 180 x 4 180 x 4 180 x 4 180 x 4 180 x 4 Hammer Curls (RI=60 sec) 60s x 4 60s x 4 60s x 4 60s x 4 60s x 4 http://futuretrainer.blogspot.com/ --My new blog!!

11-16-2007, 06:38 PM	#403
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,576 Photos: 37	Yeah, I can do chins better,,, but I need the width in my lat area, so I've been just concentrating on the pull-ups.. any advise you can give me on that?

11-16-2007, 07:14 PM	#404
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	You are getting closer to dipping with 4 plates 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."

11-18-2007, 12:12 PM	#407
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Nov 18 Warmups DB Shoulder Press (RI=90) 85s x 4 85s x 4 85s x 4 85s x 4 85s x 4 Chinups (RI=90) BW+65 x 4 BW+65 x 4 BW+65 x 4 BW+65 x 4 BW+65 x 4 Close Grip 2 Board Press (RI=60) 280 x 4 280 x 4 280 x 4 280 x 4 280 x 4 http://futuretrainer.blogspot.com/ --My new blog!!

11-20-2007, 02:52 PM	#408
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	Nov 20 Decided to switch up to more of a rep progression starting today. I will take my first 5x5 weight from this cycle, then proceed to do 4x6 and then 3x8 with that same weight, then bump up the weights 6% and start over. I want to improve my work capacity, and 3 rep sets really don't do squat for that, plus the weights are jumping up too high too quickly, so this will slow that down a bit. Warmups Squats (RI=90 sec) 275 x 6 275 x 6 275 x 6 275 x 6 Glute Ham Raises (RI=90 sec) BW+20 x 6 BW+20 x 6 BW+20 x 6 BW+20 x 6 Superset (no rest) Decline Crunches BW+35 x 6 BW+35 x 6 BW+35 x 6 BW+35 x 6 Trap Bar Shrugs 340 x 6 340 x 6 340 x 6 340 x 6 http://futuretrainer.blogspot.com/ --My new blog!!

11-20-2007, 04:03 PM	#411
Sweet_Dell Registered User Join Date: Dec 2006 Location: Ontario Posts: 106	Nice workouts Stewart!! Simple but very effective, Good job! "People seldom see the halting and painful steps by which the most insignificant success is achieved." -- Annie Sullivan

11-20-2007, 04:03 PM	#412
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Looks good so far................ Are you keeping all RIs at 90 secs ? 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."

11-21-2007, 11:20 AM	#416
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	Another change? I don't believe it. I like 4x6 when I need a break from singles and triples.

11-21-2007, 11:45 AM	#418
Triple Threat End of the world Elite Member Join Date: Jan 2002 Location: Lost Posts: 10,444 Photos: 6	I know. I've been consistently inconsistent lately. Workouts are OK, just not focused on any one thing.

11-21-2007, 12:48 PM	#419
Stewart14 Weapon of Choice Elite Member Join Date: Sep 2005 Location: in my home gym Posts: 3,608 Photos: 2	11/21 Warmups Dips (RI=90 sec) BW+120 x 6 BW+120 x 6 BW+120 x 6 BW+120 x 6 Chest Supported Rows (RI=90 sec) 165 x 6 165 x 6 165 x 6 165 x 6 Hammer Curls (RI=60 sec) 55 x 6 55 x 6 55 x 6 55 x 6 http://futuretrainer.blogspot.com/ --My new blog!!

11-21-2007, 01:07 PM	#420
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 6,283 Photos: 2	Only BW +120 ?? Let's see BW +180!! 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."

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