Give Me Volume Or Give Me Death

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  1. #1
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    Give Me Volume Or Give Me Death

    Alrighty, here goes. My recent nagging injuries have predicated a shift in philosophy for the time being. Light(er) weights and high volume. My elbow is a train wreck right now, and I need to try this one last option before I would have no choice but to rest it. My thought process is that by pounding it with submaximal weights for tons of volume, I will be able to strengthen the tendon to the point where it won't bother me anymore, easier said than done, I know.

    The groin issue is another problem. I am too stubborn to quit playing hockey, and my squat stance places the stress right on the area that is bothering me, so it was squats or hockey. I am reluctantly choosing hockey, I say reluctantly, because I am on the fence with that too. My soon to be 36 year old body just gets beat up from playing. See, I am not one of those people who can leisurely just go out there and play, I need to play balls to the wall, and even if I say to myself before the game to just take it easy, something will fire me up during the game, and that goes right out the window. Hockey cannot be played leisurely apparently, lol. Not to mention I broke my $150 composite stick last night, so I am not too thrilled about that either. Definitely not buying another one. But I digress...

    OK, so what can I do for my legs that doesn't aggravate my groin? trap bar work. So trap bar deads are in, squats are out.

    Ok, next thing to figure out is how to go about the volume. Well, I've decided to just do 3 exercises, yup, only 3...trap bar deads, incline bench press, and chinups. I will be doing these three exercises 3 days a week in a 4 week cycle with the weight increasing each day by something like 2%. I will be starting at 60% and scaling up to 80% over 4 weeks. The sets will start at 7 for the deads and 8 for bench and chins, and wind up at 5 sets in the last week. If I complete the cycle (a huge IF for me, for those who follow my work, lol), I will add 10lbs to my trap bar max and 5 pounds to bench and chins, and start over at 60%.

    so there it is....TONS of volume on those big 3 exercises, and light weight to accommodate the volume, and hopefully work on healing some of these injuries. We'll see...stay tuned.

  2. #2
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    July 16

    This is actually the second day, I didn't post the first day. this day is 62% of max.

    Trap Bar Deads
    290 x 5 (7 sets)

    Low Incline Bench Press
    175 x 5 (8 sets)

    Chinups
    bw x 5 (8 sets)

    chins are skewed a bit because obviously you can't chin less than your weight and up till about 70% of my chinup max is under my bodyweight, so i will have to just do bodyweight for a couple of weeks.

  3. #3
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    Sorry to hear about your injuries, dude! This program looks really good though, i love workouts with only three exercises.
    http://www.getlifting.info

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    July 18

    Trap Bar Deads
    300 x 5 (7 sets)

    Low Incline Bench Press
    185 x 5 (8 sets)

    Chinups
    BW x 5 (8 sets)

  5. #5
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    July 21

    Low Incline Bench Press
    200 x 5
    200 x 5
    200 x 5
    200 x 5
    200 x 5

    Squat Machine Shoulder Press
    100 x 5
    100 x 5
    100 x 5
    100 x 5
    100 x 5

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    3 exercise program didn't last long
    Do it!

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    Quote Originally Posted by yellowmoomba View Post
    3 exercise program didn't last long
    nah, actually I'm going to keep it. the shoulder press hurts my elbow, so I'm going back to just incline bench for now. i went back after posting that workout and completed my other 2 exercises to get back on track.

    I just did the trap bar deads 330lbs for 5x5 and then chinups for 5x5.

    changing the %s a bit though, going to go from 70-80% over 2 weeks, then reset back to 70% with a new 1RM estimate. the 60% was just too low.

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    July 23

    Trap Bar Deads
    340 x 5
    340 x 5
    340 x 5
    340 x 5
    340 x 5

    Low Incline Bench
    205 x 5
    205 x 5
    205 x 5
    205 x 5
    205 x 5

    Chinups
    5 x 5
    5 x 5
    5 x 5
    5 x 5
    5 x 5

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    July 25

    Trap Bar Deads
    350 x 4
    350 x 4
    350 x 4
    350 x 4
    350 x 4

    Low Incline Bench Press
    210 x 4
    210 x 4
    210 x 4
    210 x 4
    210 x 4

    Chinups
    10 x 4
    10 x 4
    10 x 4
    10 x 4
    10 x 4

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    July 27

    Trap Bar "Squats" off platform (no touch at ground)
    245 x 8
    245 x 8

    Low Incline Bench Press
    205 x 8
    205 x 8

    Chest Supported Rows
    125 x 8
    125 x 8

    Standing OH Press
    125 x 8
    125 x 8

    Chinups
    BW x 8
    BW x 8

  11. #11
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    Sissy.....3 exercises, sheesh

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    July 30

    Low Incline Bench Press
    230 x 3
    230 x 3
    230 x 3
    230 x 3
    230 x 3
    230 x 3


    Standing OH Press
    150 x 3
    150 x 3
    150 x 3
    150 x 3
    150 x 3
    150 x 3

  13. #13
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    Aug 1

    Trap Bar Deads
    335 x 8
    335 x 8

    Low Incline Bench Press
    210 x 8
    210 x 8

    Chest Supported Rows
    130 x 8
    130 x 8

    Standing OH Press
    130 x 8
    130 x 8

    Chinups
    5 x 8
    5 x 8

  14. #14
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    Quote Originally Posted by Double D View Post
    Sissy.....3 exercises, sheesh
    He didn't take the bait
    Do it!

  15. #15
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    Aug 3

    75% day

    Trap Bar Deads
    355 x 6
    355 x 6
    355 x 6

    Low Incline Bench Press
    215 x 6
    215 x 6
    215 x 6

    Chest Supported Rows
    140 x 6
    140 x 6
    140 x 6

    Seated OH Press
    140 x 6
    140 x 6
    140 x 6

    Chinups
    10 x 6
    10 x 6
    10 x 6

    *Tried squats today for the first time in a couple of weeks, and it was still a no go, 225 had too much pain in the area, so I aborted. My groin has been doing better in the past few days, even with a bunch of hockey games thrown in there lately, and I don't want to press my luck, so it's back to the trap bar exclusively for now, oh well.

    It's scary, I actually think I've lost some weight from not doing squats, seriously, nothing else has changed, but I'm about 4 pounds lighter, and my legs just don't feel or look as big as they were, maybe it's real, maybe it's in my head, who knows.

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