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figured...you'd get enough 'cardio' by chasing the boys thru the house...between sets.....What is this cardio you speak of??
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My Quest for 405
- Thread starter Stewart14
- Start date
Aug 31
Cardio Complexes
Weight 60lbs
Rest Interval 90 sec
Sumo Deads
Bent Over Rows
Cleans
Front Squats
Push Press
Upright Rows
Back Squats
6 reps first set, 5 reps second, 4 reps third, etc, down to 1 rep
Original workout calls for romanian deads and gm's as well, but I left them out to protect my back a bit.
Cardio Complexes
Weight 60lbs
Rest Interval 90 sec
Sumo Deads
Bent Over Rows
Cleans
Front Squats
Push Press
Upright Rows
Back Squats
6 reps first set, 5 reps second, 4 reps third, etc, down to 1 rep
Original workout calls for romanian deads and gm's as well, but I left them out to protect my back a bit.
figured...you'd get enough 'cardio' by chasing the boys thru the house...between sets.....
you're not too far off...you should see the messed up workouts I have to perform in my house, I should film it one day, it would make for a nice reality series....
So did you get all 6 sets in for the complexes? I noticed that you added upright rows.
I find that the light weight doesn't really impact the lower back at all, so RDLs and GMs aren't a problem for me.
I find that the light weight doesn't really impact the lower back at all, so RDLs and GMs aren't a problem for me.
yeah, I got all 6 rounds, it was actually fairly easy for me, and you know how deconditioned I am, so maybe I need to up the weight a bit next time. Maybe it was easy since I only did 7 exercises instead of 8?
I am going to put those two exercises back in eventually, I just want to give my back a break from that pain I got the other day....it still feels a bit funky now, so I thought good mornings with any weight might not be the best idea for now.
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I can imagine:you're not too far off...you should see the messed up workouts I have to perform in my house, I should film it one day, it would make for a nice reality series....
I had to double check who's journal I was in when I saw "Cardio Complexes" ..... LOL
It's fun to crack on you about cardio buddy .. haha I'm sure you could do at least 100 - 125 lbs for that workout.
It's fun to crack on you about cardio buddy .. haha I'm sure you could do at least 100 - 125 lbs for that workout.
I had to double check who's journal I was in when I saw "Cardio Complexes" ..... LOL
It's fun to crack on you about cardio buddy .. haha I'm sure you could do at least 100 - 125 lbs for that workout.
no doubt about that 100-125, the thing is you don't want it to negatively affect your "real" weight workouts, so you can't go too nuts with the weights. I was thinking about tinkering with the rest intervals, maybe drop 5 seconds each time with a constant weight, it's still progress, and it won't kill my muscles.
Sept 1
PUSH
All RIs=90 sec
Bench Press
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
Standing OH Press
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
*Thanks to TT for the volume idea...lots of nagging little pains creeping up on me, so I thought it would be in my best interests to go a bit lighter and add some more volume to make up for the lack of heavy weights. I always seem to come back to advanced german volume training, since I remember doing it a couple years ago and feeling pretty huge on it
PUSH
All RIs=90 sec
Bench Press
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
245 x 5
Standing OH Press
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
*Thanks to TT for the volume idea...lots of nagging little pains creeping up on me, so I thought it would be in my best interests to go a bit lighter and add some more volume to make up for the lack of heavy weights. I always seem to come back to advanced german volume training, since I remember doing it a couple years ago and feeling pretty huge on it
You could always start with putting in just one of them, whichever is easier for you.
Sept 2
PULL
All RIs=90 sec
Chest Supported Rows
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
Chinups
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 4
BW+25 x 4
PULL
All RIs=90 sec
Chest Supported Rows
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
140 x 5
Chinups
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 5
BW+25 x 4
BW+25 x 4
OMG, the Volume is INSANE!!! Hows it goin my Friend!!!
High volume is taking over the world. Run, Arch, run! 
Do you think that you got anything out of the 1 and 2 rep sets? I finally made it to 2, but didn't think I was getting from it. I could have done the singles, but didn't think it was worth it.
you are right, the 2 and 1 rep sets were kind of pointless. I am actually about to test out a new idea....i am gonna go 4 or 5 rounds of 6 reps with the 90 seconds of rest. I'll tell you about it in about 15 minutes,,,
10x5 is awesome! Looking good, man
well since I was hyping it up to you in that other thread, I got myself psyched up to do it again too, so here it is
Sept 3
Cardio Complex
Sumo Deads
Rows
Cleans
Front Squats
Push Press
Back Squats
Upright Rows
60lbs x 4 sets x 6 reps each exercise
*yep...keeping the 6 reps on each set is a lot harder.
Cardio Complex
Sumo Deads
Rows
Cleans
Front Squats
Push Press
Back Squats
Upright Rows
60lbs x 4 sets x 6 reps each exercise
*yep...keeping the 6 reps on each set is a lot harder.
That certainly makes sense. I wonder if that's better than bumping the weight.
Sept 4
LEGS
RIs=90 sec
Plate Loaded Squats
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
Sumo Stance Stiff Leg Deads
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
*well, that sucked. Semi rehab workout for my low back. Boring as all hell. not feeling all the volume anymore either, what else is new
LEGS
RIs=90 sec
Plate Loaded Squats
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
270 x 5
Sumo Stance Stiff Leg Deads
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
135 x 5
*well, that sucked. Semi rehab workout for my low back. Boring as all hell. not feeling all the volume anymore either, what else is new
Rehab is never fun....Jack Daniels always helps me get over it 
Sept 5
Repetition Bench Press
205 x 16
205 x 14
205 x 11
Plate Loaded Lat Pulldown/Rear Laterals Superset
140 x 10/40 x 8
140 x 8/40 x 8
140 x 8/40 x 8
Side Laterals
30 x 8
30 x 8
30 x 8
Plate Loaded Pushdowns/Incline DB Curl Superset
70 x 8/40 x 8
70 x 8/40 x 8
70 x 8/40 x 8
70 x 8
Captains of Crush Gripper #1
15
15
15
Repetition Bench Press
205 x 16
205 x 14
205 x 11
Plate Loaded Lat Pulldown/Rear Laterals Superset
140 x 10/40 x 8
140 x 8/40 x 8
140 x 8/40 x 8
Side Laterals
30 x 8
30 x 8
30 x 8
Plate Loaded Pushdowns/Incline DB Curl Superset
70 x 8/40 x 8
70 x 8/40 x 8
70 x 8/40 x 8
70 x 8
Captains of Crush Gripper #1
15
15
15
Sept 6
Max Effort Lower
Box Squats to parallel
Bar x 10
135 x 5
185 x 3
225 x 3
275 x 1
295 x 1
315 x 1
Walking Lunges
50s x 16 steps
50s x 16 steps
50s x 16 steps
Dual DB Swings
30s x 10
30s x 10
30s x 10
Ab Circuit
V-ups x 10
Toe touches x 10
Hip Thrusts x 10
2 times
*Ok, box squats are pretty good for people with low back issues. Worked up to the 315 and my back felt pretty much fine, I felt the lift totally in my legs and hips and not in my back at all. The 315 is pretty weak, but it was a good day for me considering A. The condition of my back, and B. I hadn't done box squats in a while, I forgot how much different they were than regular squats.
*The ab circuit was pretty brutal, I felt like my spleen was busting out of my gut at the end
Max Effort Lower
Box Squats to parallel
Bar x 10
135 x 5
185 x 3
225 x 3
275 x 1
295 x 1
315 x 1
Walking Lunges
50s x 16 steps
50s x 16 steps
50s x 16 steps
Dual DB Swings
30s x 10
30s x 10
30s x 10
Ab Circuit
V-ups x 10
Toe touches x 10
Hip Thrusts x 10
2 times
*Ok, box squats are pretty good for people with low back issues. Worked up to the 315 and my back felt pretty much fine, I felt the lift totally in my legs and hips and not in my back at all. The 315 is pretty weak, but it was a good day for me considering A. The condition of my back, and B. I hadn't done box squats in a while, I forgot how much different they were than regular squats.
*The ab circuit was pretty brutal, I felt like my spleen was busting out of my gut at the end
Haven't checked in for a while. Just wondering if you've ever actually made the 405 bench press.
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ho-lee-crap, amigo0
looking strong in here. Looks like everybody is doing the box squats. You like them?
looking strong in here. Looks like everybody is doing the box squats. You like them?
I sure hope that's the way it's supposed to be, since that's how they feel to me also.
Sept 8
MAX EFFORT UPPER
Bench Press
135 x 8
185 x 5
225 x 3
275 x 1
315 x 1
335 x 1
345 x 1
Incline Bench Press
225 x 10
225 x 10
Chest Supported Rows
160 x 6
160 x 6
160 x 6
DeFranco DB "Power Cleans"
30s x 6
20s x 10
Tricep Pushdowns
70 x 10
70 x 10
DB Curls
50s x 8
50s x 8
*What a messed up workout. Nothing like sucking down a stim drink prior to working out, only to have to stop 15 minutes in to feed your 4 month old daughter. Do you know what you feel like when you have to stop for 20 minutes all hopped up on caffeine and what not? Needless to say, upon resuming the workout, the rest just sucked, I didn't do half the stuff I wanted to do, but I guess I need to get used to this, this is life with 2 small kids for me for now
MAX EFFORT UPPER
Bench Press
135 x 8
185 x 5
225 x 3
275 x 1
315 x 1
335 x 1
345 x 1
Incline Bench Press
225 x 10
225 x 10
Chest Supported Rows
160 x 6
160 x 6
160 x 6
DeFranco DB "Power Cleans"
30s x 6
20s x 10
Tricep Pushdowns
70 x 10
70 x 10
DB Curls
50s x 8
50s x 8
*What a messed up workout. Nothing like sucking down a stim drink prior to working out, only to have to stop 15 minutes in to feed your 4 month old daughter. Do you know what you feel like when you have to stop for 20 minutes all hopped up on caffeine and what not? Needless to say, upon resuming the workout, the rest just sucked, I didn't do half the stuff I wanted to do, but I guess I need to get used to this, this is life with 2 small kids for me for now
Last edited:
Burner and TT...
yes I like the box squats. unfortunately for me, they seem like a completely different movement pattern than regular squats, so I really don't know how I am going to get the carryover, but maybe if I keep doing them, I will get the form down better and maybe, just maybe doing it the right way on the box will help me do it the right way free squatting.
I know I have squat issues, I got up to that 385 in the meet, but I know my form sucks. On the box, my glutes were and still are sore as hell from Sunday, which means I finally activated my glutes doing something, which is good for me, since they are never sore when I free squat, it's always either my hips, quads, or lower back.
yes I like the box squats. unfortunately for me, they seem like a completely different movement pattern than regular squats, so I really don't know how I am going to get the carryover, but maybe if I keep doing them, I will get the form down better and maybe, just maybe doing it the right way on the box will help me do it the right way free squatting.
I know I have squat issues, I got up to that 385 in the meet, but I know my form sucks. On the box, my glutes were and still are sore as hell from Sunday, which means I finally activated my glutes doing something, which is good for me, since they are never sore when I free squat, it's always either my hips, quads, or lower back.
