S14's "Taking A Break" Journal

[Stewart14]

March 21

Bench Press
135 x 8
225 x 5
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3
275 x 3

Chest Supported Rows
90 x 8
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3
170 x 3

Seated OH Press
185 x 3
185 x 3
185 x 3
185 x 3
185 x 3

Chinups
BW+50 x 3
BW+50 x 3
BW+50 x 3
BW+50 x 3
BW+50 x 3

*Today was a good workout, a bit long, but very satisfying.

 

[Stewart14]

March 23

Squats
135 x 8
225 x 5
315 x 4
315 x 4
315 x 4

Plate Loaded Squat Machine
8 plates x 6
8 plates x 6

**15 minute break to throw up**

Trap Bar Deadlifts
370 x 6

EZ bar curls
110 x 6
110 x 6
110 x 6

DB Preacher Curls
50 x 5
50 x 4

Yep, the squat machine pushed me over the edge and I threw up. maybe it's the relative high reps (for me) on a leg exercise that did it. Maybe it was the 2 large bowls of cheerios I had for breakfast 2 hours earlier that did it. Who know, but it sure sucked some ass that's for sure, but like a trooper, I cleaned up and finished the workout, sans one set of trap bar deads, didn't want to press my luck

 

[Burner02]

March 23

Squats
135 x 8
225 x 5
315 x 4
315 x 4
315 x 4

Plate Loaded Squat Machine
8 plates x 6
8 plates x 6

**15 minute break to throw up**

Trap Bar Deadlifts
370 x 6

EZ bar curls
110 x 6
110 x 6
110 x 6

DB Preacher Curls
50 x 5
50 x 4

Yep, the squat machine pushed me over the edge and I threw up. maybe it's the relative high reps (for me) on a leg exercise that did it. Maybe it was the 2 large bowls of cheerios I had for breakfast 2 hours earlier that did it. Who know, but it sure sucked some ass that's for sure, but like a trooper, I cleaned up and finished the workout, sans one set of trap bar deads, didn't want to press my luck

ANIMAL!!!

 

[Stewart14]

March 24

chest and abs

Dips
BW x 10
BW+45 x 5
BW+115 x 6
BW+115 x 6

Bench Press
275 x 5
275 x 5

Flat DB Press
125 x 5
125 x 4

Decline Crunches
BW+35 x 6
BW+35 x 6

*Felt good to do heavy dips again, but I am nowhere near where I want to be on them. I would love to work up to my bodyweight on the belt, that would be some serious dipping

*DB press was hard as hell to get into position, but the presses weren't too bad. That's the problem with heavy dbs, the exercise itself is awesome, but the setup can be problematic. Same with shoulder presses, dbs are clearly superior to the bar, but once you get over 80 pounds, it becomes an additional exercise just to get the dbs into position to press.

 

[Triple Threat]

What kind of belt do you have that can hold that much weight? I don't know if the one we have is capable.

 

[Stewart14]

What kind of belt do you have that can hold that much weight? I don't know if the one we have is capable.

i tried to find a pic but I couldn't find one like the one I have. It is pretty heavy duty. The belt itself is thick leather, kind of like a good powerlifting belt, has huge rings on the sides where the chain clasps, and the chain itself is thick.

I had 165 pounds on the thing without looping the chain around, just basically putting the chain through the weights and clipping to each end, and it held on my waist perfectly.

 

[Stewart14]

March 26

Pull

Chest Supported Rows
170 x 6
170 x 6

Chinups
BW+50 x 6
BW+50 x 5

DB Rows (Straps)
125 x 6
125 x 6

DB Preacher Curls
50 x 6
50 x 6

*This was a cool workout. Quick, heavy and to the point. I was done so quickly, I didn't know what to do with myself, I am used to minimum of an hour to an hour and a half workouts. This was like 30 minutes and out.

*I decided on 6 reps because I remember a few years ago when I made my first big gains in the gym, I was using the Max-OT workout, and while it obviously has it's flaws, it seems like it is a good match for my body type.
I wanted to up the frequency however, as I don't like that once a week per bodypart shit, so I am breaking it down to push, pull, lower and 2 sets per exercise to facilitate recovery. So in this regard, it's almost like an HIT workout, except I am not going 100% balls out on each set, and I am using the 2nd set to finish off whatever was left from the first set. I will stop at 6 reps even if I can go more though, and if that's the case, I will just up the weight next time.

 

[Stewart14]

March 27

Squats
315 x 5
315 x 5

Trap Bar Deadlifts
390 x 6
390 x 5

Decline Crunches
BW+40 x 6
BW+40 x 6

 

[chiquita6683]

March 27

Squats
315 x 5
315 x 5

Trap Bar Deadlifts
390 x 6
390 x 5

Decline Crunches
BW+40 x 6
BW+40 x 6

Very nice! Look at whose the animal here! Keep it up baby!

 

[Stewart14]

March 28

PUSH

Dips
BW+120 x 6
BW+120 x 6

Bench Press
275 x 6
275 x 5

 

[Burner02]

...weren't you supposed to be taking it...easy?????
in a word: WOW...

 

[Stewart14]

March 29

A little change up today. I played around with some numbers today and I came up with a new plan that I am going to *attempt* to run through. What is the over under on me finishing what I actually wrote out? (Rhetorical question, no answers needed)

Anyway, the gist of it is this:
- it's still push/pull/legs
-frequency tbd, but I am leaning towards pull, push, off, legs, off, repeat.
- start at 70% of 1rm for 3x8.
- second session add 7% and do 5x5
- 3rd session add 7% and do 8x3
- 4th session try 3x8 with the 5x5 weight
- 5th session try 5x5 with the 8x3 weight
-6th session add 7% and try 8x3
etc.

I would say this is pretty much a bodybuilding geared workout, not that I will be bodybuilding by any means, it's just not really geared to strength like I am used to doing. I need help in the upper rep ranges, and instead of continuing to put it off, I should just suck it up and do it.

This is what I did today, session 1 of pull:

Chest Supported Rows
140 x 8
140 x 8
140 x 8

Chinups
bodyweight, 3 sets of 8

DB Rows
105 x 8
105 x 8
105 x 8

now, some observations:
- I am so out of shape
-this workout was more of a struggle than any powerlifting workout I have done recently, just reiterates point 1
- I am so out of shape
- Definitely enjoyed the way I looked in the mirror after this workout, not used to such a profound "pump"
- How I recover will dictate my frequency. I wanna go with a minimum of 3-4 days between like sessions, but we'll see. Doubt it will be any less, could be more.
-dreading the leg day even more now when it comes
-removed the curls at the end since I think it will hinder recovery, plus I do my chest supported rows and chinups with an underhand grip, so my bis are getting plenty of stimulation already.

 

[Burner02]

March 29

A little change up today. I played around with some numbers today and I came up with a new plan that I am going to *attempt* to run through.

now THIS sounds like the Stew I know!

 

[Triple Threat]

Anyway, the gist of it is this:
- it's still push/pull/legs
-frequency tbd, but I am leaning towards pull, push, off, legs, off, repeat.
- start at 70% of 1rm for 3x8.
- second session add 7% and do 5x5
- 3rd session add 7% and do 8x3
- 4th session try 3x8 with the 5x5 weight
- 5th session try 5x5 with the 8x3 weight
-6th session add 7% and try 8x3
etc.

I would say this is pretty much a bodybuilding geared workout, not that I will be bodybuilding by any means, it's just not really geared to strength like I am used to doing. I need help in the upper rep ranges, and instead of continuing to put it off, I should just suck it up and do it.

I think it's more oriented towards strength training. Two out of three sessions are in the 3-5 rep (strength) range, while the other is in the 6-8(9) hypertrophy range.

 

[Stewart14]

I think it's more oriented towards strength training. Two out of three sessions are in the 3-5 rep (strength) range, while the other is in the 6-8(9) hypertrophy range.

you have to look at the total reps for each session. 24-25 reps per session is what some like to call the optimal range for hypertrophy. look at some of those hypertrophy schemes that call for 8x3 or 10x3. those aren't geared to strength but growth and use low reps. it all depends on the load and the total reps and time between sets.

but what do I know?

 

[Stewart14]

March 30

Dips
BW+60 x 8
BW+60 x 8
BW+60 x 8

Bench Press
225 x 8
225 x 8
225 x 8

DB Bench Press
95 x 8
95 x 8
95 x 8

Sadly, this workout was TOUGH. Fricken high reps! I hate them, damn them all to hell!

 

[chiquita6683]

March 30

Dips
BW+60 x 8
BW+60 x 8
BW+60 x 8

Bench Press
225 x 8
225 x 8
225 x 8

DB Bench Press
95 x 8
95 x 8
95 x 8

Sadly, this workout was TOUGH. Fricken high reps! I hate them, damn them all to hell!

U think 8 is high?

 

[katt]

Stew I have to agree with you on the 'pump' thing... it feels really great and looks great too. We have been doing just the low rep, compound exercises during our cut, and although it really wears you out, you don't get that 'pump' that we feel on the 8-10 rep range...

I'm glad you're 'changing it up' a bit... it's a good thing

 

[Stewart14]

U think 8 is high?

ummm,,,,yeah?

 

[Burner02]

hey stew!
have u done a moomba workout and taken an exercise say like...squats...and take a weight that you can normally do for say...10 reps...but do 20. You want a pump...wow.

 

[Triple Threat]

you have to look at the total reps for each session. 24-25 reps per session is what some like to call the optimal range for hypertrophy. look at some of those hypertrophy schemes that call for 8x3 or 10x3. those aren't geared to strength but growth and use low reps. it all depends on the load and the total reps and time between sets.

but what do I know?

Do you know where this 24-25 number came from? You're not referring to Prilepin's table, are you?

 

[Stewart14]

Do you know where this 24-25 number came from? You're not referring to Prilepin's table, are you?

no, not prilepin's table. chad waterbury advocates this number a lot. I think prilepin's table is geared toward olympic athletes originally and therefore for strength in the olympic lifts. Of course, it has been adapted to powerlifting for westside and things like that, but I wouldn't use it for a hypertrophy program.

 

[Stewart14]

March 31

Wide Stance Squats
250 x 8
250 x 8
250 x 8

Trap Bar Deadlifts
320 x 8
320 x 8
320 x 8

*umm yeah, the deadlifts were a treat and a half

 

[Stewart14]

Stew I have to agree with you on the 'pump' thing... it feels really great and looks great too. We have been doing just the low rep, compound exercises during our cut, and although it really wears you out, you don't get that 'pump' that we feel on the 8-10 rep range...

I'm glad you're 'changing it up' a bit... it's a good thing

Hiya Katt!

While I do love the pump, you have to be very careful with these higher rep sets because sure it is great while doing them, but when things calm down an hour later, you're like WTF! On the low rep stuff, you don't get the instant gratification, but things generally stay a bit more solid longer term.

you would think that if you did enough reps to get a nice pump, and then immediately take some creatine and a post workout shake with protein and carbs that all of that stuff would just get sucked right into your muscles and keep them looking good, but why is that not the case?

 

[Stewart14]

April 2

All RIs=90 sec

Chest Supported Rows
150 x 5
150 x 5
150 x 5
150 x 5
150 x 5

Chinups
BW+15 x 5
BW+15 x 5
BW+15 x 5
BW+15 x 5
BW+15 x 5

DB Rows
112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 5
112.5 x 5

*Nothing to report, everything went according to plan

 

[Rubes11]

i agree with you damn high reps to hell. still looking srong i hope to bench as much as you do some day.

 

[chiquita6683]

Lookin good Stew! Keep it up!

 

[katt]

Hiya Katt!

While I do love the pump, you have to be very careful with these higher rep sets because sure it is great while doing them, but when things calm down an hour later, you're like WTF! On the low rep stuff, you don't get the instant gratification, but things generally stay a bit more solid longer term.

you would think that if you did enough reps to get a nice pump, and then immediately take some creatine and a post workout shake with protein and carbs that all of that stuff would just get sucked right into your muscles and keep them looking good, but why is that not the case?

Have no clue.. we do the same only we add Glutamine also.. probably have to do some reading up on that

 

[Burner02]

you take your creatine after your workout?
I always take mine an hour prior to get into the system...

 

[Stewart14]

April 3

Bench Press (RI=2 min)
315 x 2
315 x 2
315 x 2
315 x 2
315 x 2

Dips (RI=2min)
BW+135 x 2
BW+135 x 2
BW+135 x 2
BW+135 x 2
BW+135 x 2

Flat DB Press (RI=90 sec)
105 x 6
105 x 6
105 x 6

Seated DB Shoulder Presses (RI=90 sec)
70 x 6
70 x 6
70 x 6

*feeling a not so pleasant pain in my left shoulder, can't exactly pinpoint it except that it seems to be deep in the shoulder if that makes sense. Figures, when the right pec tendon issue goes away, this thing flares up, it never ends I swear.

*And yes, I couldn't stay away from the heavy stuff, it's in my blood I think, of course, with all the dicking around I've lost a lot of strength, the 315 was pretty tough, probably had more in me, but best to start conservative sometimes, I guess.