Well, at least for now
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- Thread starter Stewart14
- Start date
Well, at least for now
Oct 13
Trap Bar Squats
280 x 8
280 x 8
280 x 8
Chest Supported Rows
Cluster Reps
167.5 3x1 ri=15 sec
rest
3 sets total
Chinups
Cluster Reps
BW+57.5 3x1 ri=15 sec
rest
3 sets total
*A new little wrinkle starting today...instead of pounding away with pretty heavy weight each time, I am going to split the days up into one heavy cluster rep exercise, and the other will be a standard goal of 3 sets of 8 reps using 80% of the last cluster rep weight. For instance, the other day I used 350 for trap bar deads, so today was 80% of that, or 280.
*for the 3x8 with the trap bar I will be using "squats" as opposed to deadlifts, meaning I am starting the bar on stands and actually squatting it without the ground deload. Damn this fries your forearms that's for sure.
Trap Bar Squats
280 x 8
280 x 8
280 x 8
Chest Supported Rows
Cluster Reps
167.5 3x1 ri=15 sec
rest
3 sets total
Chinups
Cluster Reps
BW+57.5 3x1 ri=15 sec
rest
3 sets total
*A new little wrinkle starting today...instead of pounding away with pretty heavy weight each time, I am going to split the days up into one heavy cluster rep exercise, and the other will be a standard goal of 3 sets of 8 reps using 80% of the last cluster rep weight. For instance, the other day I used 350 for trap bar deads, so today was 80% of that, or 280.
*for the 3x8 with the trap bar I will be using "squats" as opposed to deadlifts, meaning I am starting the bar on stands and actually squatting it without the ground deload. Damn this fries your forearms that's for sure.
What's the goal of doing Clusters?
it lets you move more total weight than you could if you went with straight sets. for instance, maybe now I could do a 3x3 with the weights I am using, but once the weights get heavier, taking the short pause lets you get in the volume you want with a weight you wouldn't handle for that same volume with a straight set.
So...it's more for strength?
actually, i think you can use it both for strength and size gains by manipulating the rest you take between the reps.
So let's take you for example....you can chin bw+90 what like 5 or 6 times in a row? If you did 3 sets you might get 6, 5, 3 reps for 14 total. so let's say you use cluster reps. You can do 5 "singles" with 10 seconds in between and do 3 sets, so you would have done 15 total reps. Of course, using this method you probably could use bw+100 and then you would have done more reps with a lot more weight.
I am only doing 3 single reps per set because I want to accelerate the amount of weight I can use, I figure this will be an easier way to get the weights higher since the workload is low.
Hmmmmmmmm......interesting. Thanks for the info 
Just you watch. YM will be doing chins with 4 plates soon.
Oct 15
PUSH
Incline Bench Press
265 x 6
265 x 6
Flat DB Bench Press
105 x 8
105 x 7
Seated OH Press
155 x 6
155 x 8
Dips
BW+100 x 6
BW+100 x 6
PUSH
Incline Bench Press
265 x 6
265 x 6
Flat DB Bench Press
105 x 8
105 x 7
Seated OH Press
155 x 6
155 x 8
Dips
BW+100 x 6
BW+100 x 6
Oct 16
PULL
Chest Supported Rows
160 x 7
160 x 7
160 x 7
Chinups
BW+50 x 6
BW+50 x 5
BW+50 x 5
Close Grip Pulldowns
160 x 8
160 x 8
160 x 8
Barbell Curls
115 x 5
115 x 5
115 x 5
PULL
Chest Supported Rows
160 x 7
160 x 7
160 x 7
Chinups
BW+50 x 6
BW+50 x 5
BW+50 x 5
Close Grip Pulldowns
160 x 8
160 x 8
160 x 8
Barbell Curls
115 x 5
115 x 5
115 x 5
Awesome workouts in here, I'm kinda doing the same thing as you, with an ALL out 1 rep at a time, it's based on Mike Mentzers rest/pause technique, GREAT job, keep it up my Friend!!!
Oct 17
Squats
225 x 6
225 x 6
SLDL
225 x 8
225 x 8
Barbell Curls
115 x 6
115 x 6
Side Laterals
30 x 8
30 x 8
*Well, I tried squats again...It is what it is. 225 felt like a truck, so whatever, we'll see how my back responds. Wide stance, tried my best to stay as upright as possible. As a test I tried to do some trap bar deads after, and I realized how far my body leans forward on those, so obviously, either I am biomechanically not able to squat properly, or I am one inflexible fucker (probably the latter).
Squats
225 x 6
225 x 6
SLDL
225 x 8
225 x 8
Barbell Curls
115 x 6
115 x 6
Side Laterals
30 x 8
30 x 8
*Well, I tried squats again...It is what it is. 225 felt like a truck, so whatever, we'll see how my back responds. Wide stance, tried my best to stay as upright as possible. As a test I tried to do some trap bar deads after, and I realized how far my body leans forward on those, so obviously, either I am biomechanically not able to squat properly, or I am one inflexible fucker (probably the latter).
Oct 19
Incline Bench Press
270 x 6
270 x 6
Chinups
BW+50 x 6
BW+50 x 6
Seated OH Press
160 x 8
160 x 8
Chest Supported Rows
160 x 8
160 x 8
Dips
BW+105 x 6
Barbell Curls
120 x 6
*Wow, what a day. Went up in everything and felt strong too, I mean I wasn't even close to failure on any of this today. I wonder what the hell it was? I haven't done anything different, so who knows?
Incline Bench Press
270 x 6
270 x 6
Chinups
BW+50 x 6
BW+50 x 6
Seated OH Press
160 x 8
160 x 8
Chest Supported Rows
160 x 8
160 x 8
Dips
BW+105 x 6
Barbell Curls
120 x 6
*Wow, what a day. Went up in everything and felt strong too, I mean I wasn't even close to failure on any of this today. I wonder what the hell it was? I haven't done anything different, so who knows?
suprfast
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I wouldnt be lying if i said your 6 rep was as good as my 1 rep
. What are you doing right and what am i doing wrong?
Looks great stewart.
. What are you doing right and what am i doing wrong?Looks great stewart.
Oct 21
Squats
235 x 6
245 x 6
SLDL
245 x 6
245 x 6
Barbell Curls
125 x 6
125 x 6
Trap Bar Shrugs
320 x 6
320 x 6
Squats
235 x 6
245 x 6
SLDL
245 x 6
245 x 6
Barbell Curls
125 x 6
125 x 6
Trap Bar Shrugs
320 x 6
320 x 6
Sweet progression my Friend!!! I so envy your pull strength!!!
Do you ever stretch ??
That could help. How are the kiddies? B is in pre-school twice a week and M is almost walking by himself.
What's going on with yours ? Life with two is a LOT different - huh ?
Do you ever stretch ??
How are the kiddies? B is in pre-school twice a week and M is almost walking by himself.
What's going on with yours ? Life with two is a LOT different - huh ?
the kiddies are driving me nuts, thanks for asking
. R is in preschool twice a week, but it's just a small class of about 7 kids for an hour and a half each time. He is having major separation issues, lucky for me. A is not walking yet, thank God, but she just turned 6 months the other day, she's sitting up by herself and wanting to crawl, any day now I can see it.Life with two is weird. I never feel like I have enough time for either of them and I always feel like one is getting the shaft, mainly A since R takes so much of my time now. It would be nice to just have the one and be able to do anything I wanted with him since he is older, like over the summer I took him to movies and stuff and it was fun to go just the two of us. Now, I know I can still take them places, but I am limited to where I can go, and it's just such a pain in the ass to pack them both up to go out. Shit, just taking R to school is a major pain in the ass, having to pack A in the car for a 5 minute ride.
Eh, they are both happy and healthy, what more could you ask for?
eh, im flattered archie but don't be too envious, it ain't all that great
the kiddies are driving me nuts, thanks for asking
Life with two is weird. I never feel like I have enough time for either of them and I always feel like one is getting the shaft, mainly A since R takes so much of my time now. It would be nice to just have the one and be able to do anything I wanted with him since he is older, like over the summer I took him to movies and stuff and it was fun to go just the two of us. Now, I know I can still take them places, but I am limited to where I can go, and it's just such a pain in the ass to pack them both up to go out. Shit, just taking R to school is a major pain in the ass, having to pack A in the car for a 5 minute ride.
Eh, they are both happy and healthy, what more could you ask for?
Good to hear things are the same somewhere else ....
..... hahaI know the feeling. I get home most days at 6:15 PM so I only see MJ for about 15 minutes before he goes to bed. B stays up until 8 so I get a couple hours with her. I get to spend 2-3 hours with him and B on Wednesdays and Fridays (then all day on the weekend) but there doesn't seem like any time for other stuff. I wanted to join a MMA class but they meet from 5 - 7 or 6 - 8 which would mean I would not see MJ at all (so that's out of the question). I have delayed taking a class for 5 years already so what's a couple more....
As you said - Happy and Healthly is all you can ask for!!
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triplets?the kiddies are driving me nuts, thanks for asking
Life with two is weird. I never feel like I have enough time for either of them and I always feel like one is getting the shaft, mainly A since R takes so much of my time now. It would be nice to just have the one and be able to do anything I wanted with him since he is older, like over the summer I took him to movies and stuff and it was fun to go just the two of us. Now, I know I can still take them places, but I am limited to where I can go, and it's just such a pain in the ass to pack them both up to go out. Shit, just taking R to school is a major pain in the ass, having to pack A in the car for a 5 minute ride.
Eh, they are both happy and healthy, what more could you ask for?
OCT 22
ALL RIs=90 sec
Low Incline 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 4
Neutral Grip Chinups
+10 x 5
+10 x 5
+10 x 5
+10 x 5
+10 x 5
+10 x 5
+10 x 5
+10 x 5
Dips
+65 x 5
+65 x 5
+65 x 5
+65 x 5
+65 x 5
Close Grip EZ Bar Curls
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Ok, here it is. An experiment for my fellow IMers. After having some nice discussions with DD, damn, I mean Malley, about high rep vs low rep stuff for strength and size, I am going to be a guinea pig to illustrate my point. I am going to embark on a modified advanced german volume training routine. I made some modifications to make it more stewart friendly, since the original I know is too much volume for me. Archie, stop reading now and run for cover, VOLUME ALERT!
Without getting into it too much, (you can read the original workout to see the differences), I am going to be doing 8 sets instead of 10, and the secondary exercises will be 5 sets as opposed to a standard 3x8 that the program calls for, following the same progression (read the article for an explanation). Basically, its gonna be 8x5, then 8x4, then 8x3 upping weight, then back to 8x5 with the 8x4 weight, etc. I changed the days around a bit too. I didn't need an "arm" day, so I divided it by planes and added arms to each workout as the secondary exercises only doing 5 sets. Same for legs. One main exercise for 8 sets and 2 secondaries for 5 sets to help prevent burnout. Legs are very stressful with so much volume.
I took some quick measurements of myself and hopefully if all goes well and I stick to the plan, I can get an idea of how it worked by remeasuring.
weight: 213
waist: 36 1/2
chest: 47
arms: 15 1/2 relaxed, 17 flexed
thighs: 25 middle of leg when standing up
we shall compare these numbers at the end to see what happens. I will try to keep diet pretty close to control variables, although, this volume might inherently make me more hungry, so we'll see.
And I guess that's the best way to prove my point, to just to it!
ALL RIs=90 sec
Low Incline 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 4
Neutral Grip Chinups
+10 x 5
+10 x 5
+10 x 5
+10 x 5
+10 x 5
+10 x 5
+10 x 5
+10 x 5
Dips
+65 x 5
+65 x 5
+65 x 5
+65 x 5
+65 x 5
Close Grip EZ Bar Curls
90 x 5
90 x 5
90 x 5
90 x 5
90 x 5
Ok, here it is. An experiment for my fellow IMers. After having some nice discussions with DD, damn, I mean Malley, about high rep vs low rep stuff for strength and size, I am going to be a guinea pig to illustrate my point. I am going to embark on a modified advanced german volume training routine. I made some modifications to make it more stewart friendly, since the original I know is too much volume for me. Archie, stop reading now and run for cover, VOLUME ALERT!
Without getting into it too much, (you can read the original workout to see the differences), I am going to be doing 8 sets instead of 10, and the secondary exercises will be 5 sets as opposed to a standard 3x8 that the program calls for, following the same progression (read the article for an explanation). Basically, its gonna be 8x5, then 8x4, then 8x3 upping weight, then back to 8x5 with the 8x4 weight, etc. I changed the days around a bit too. I didn't need an "arm" day, so I divided it by planes and added arms to each workout as the secondary exercises only doing 5 sets. Same for legs. One main exercise for 8 sets and 2 secondaries for 5 sets to help prevent burnout. Legs are very stressful with so much volume.
I took some quick measurements of myself and hopefully if all goes well and I stick to the plan, I can get an idea of how it worked by remeasuring.
weight: 213
waist: 36 1/2
chest: 47
arms: 15 1/2 relaxed, 17 flexed
thighs: 25 middle of leg when standing up
we shall compare these numbers at the end to see what happens. I will try to keep diet pretty close to control variables, although, this volume might inherently make me more hungry, so we'll see.
And I guess that's the best way to prove my point, to just to it!
suprfast
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Looks good. Im going to keep watching.
Why do your arms look so much bigger than mine when i measured at 17" flexed also. You push way more weight though. Looking good stewart.
kris
Why do your arms look so much bigger than mine when i measured at 17" flexed also. You push way more weight though. Looking good stewart.
kris
how defined are you? I know people who weigh 185 but are pretty ripped up who look bigger than I do at 215, it's just perception that's all.
EDIT: ok i read through your journal and found your first post with the pics, and yeah, that's probably it, I would say I have some more definition than you, and that is what makes the difference
Last edited:
OMG!!! I think I just put myself in a state of Overtraining just reading that!!!
In all seriousness my Friend, wishing you nothing but the BEST!!!
In all seriousness my Friend, wishing you nothing but the BEST!!!
I'll be interested in seeing your results. I've been following along with your discussion with Malley, although I haven't chimed in.
suprfast
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So much for TV adding 15lbs to me
kris
hey look at it this way. you've got size, now just refine it. People would kill to be 200 pounds, I know I was like that. And I know you are your own worst critic, but I wouldn't say you are fat. you just looked like the average person who doesn't work out, but now you are, so this should change very fast
suprfast
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Thanks stewart.
Back to your experiment. I saw that you were trying to prove a point, but i cant seem to find what side of the point you are on. Do you think this will work in gaining mass, or do you think this is not going to work? Sorry for the confusion on my part.
kris
Back to your experiment. I saw that you were trying to prove a point, but i cant seem to find what side of the point you are on. Do you think this will work in gaining mass, or do you think this is not going to work? Sorry for the confusion on my part.
kris
