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- Thread starter amounirl
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Buildingup24
New member
Does that program work? I read thru it n it seems like a bitch
Buildingup24
New member
Like guys such as chad Waterbury does utilize the super high rep range but for like 1 all out set but not multiple sets. Seems like there would be diminished returns from multiple setd
Every program works to some extent, anything that involves you moving your body against resistance will improve your body, but that program by no means seems like the most efficient way of going about bodybuilding, powerlifting, just being in shape, or any other kind of lifting oriented passion, compared to legit tried and true programs.
2-7-13: Front Squat/Inclines/Chins
Front Squat
5x200
3x225
5x250 (5 lb PR)
Incline Bench
5x135
3x165
4x185 paused
Chins
5xBW
3x25
8x50 (20 lb PR)
Hamstring Curl
2x10x60
1x10x70
1x15x75
Dips
4x12xBW maybe more sets/reps
BB style lat Pull Ups
3 or 4 sets of 5
Pretty good day today, felt good to get my testosterone pumping again, been feeling a bit lost these last few days, with school, girls, social life, my identity, everything getting to me, but testosterone helps me find my direction again. Or maybe it's just venting all the frustration out into the weights. Wasn't even going for a PR on front squats, just felt like 5 reps would be fairly easy with 250 so I went for it, I thought my 5 rep PR was 265 or something but apparently it was just 245. Inclines were solid, last week I got 185x5 unpaused so 185x4 paused isn't bad. Might have had 5 but I"m not looking to miss reps when my training is going so well. Chins were solid too, wasn't going for a PR either but 50 lbs felt pretty light so I cranked out 8 reps with maybe 1 left in the tank. Hamstring curls I was chatting with a friend/helping him with his deadlift technique so I used really long rest periods, ended up going heavier, then doing an all out set where I probably could have forced out 5 more reps if I wasn't already so damn tired at that point. Next week I'll do 4x10x75, maybe 5 sets. Dips were good too, short rest periods, shoulders were bothering me a bit so I did some bodybuilding style time under tension for the lats type pull ups. Felt pretty good. Sleep and diet have been a bit off, a stomach bug's been going around and I've felt slightly nauseous/reduced appetite these last few days, especially for eggs in the morning. I can hardly stomach eggs anymore. I have to drench it in hot sauce to get it down. Sleep's been not as bad as usual but still bad, got a solid 6 hours last night, the night before that 5, the 2 nights before that, 9 hours. Hopefully tonight I'll get a lot of sleep, might take melatonin since I have a tendency to wake up at 5 AM then not be able to fall back asleep. Overall though I'm getting lighter, leaner, and stronger, and it feels good.
Front Squat
5x200
3x225
5x250 (5 lb PR)
Incline Bench
5x135
3x165
4x185 paused
Chins
5xBW
3x25
8x50 (20 lb PR)
Hamstring Curl
2x10x60
1x10x70
1x15x75
Dips
4x12xBW maybe more sets/reps
BB style lat Pull Ups
3 or 4 sets of 5
Pretty good day today, felt good to get my testosterone pumping again, been feeling a bit lost these last few days, with school, girls, social life, my identity, everything getting to me, but testosterone helps me find my direction again. Or maybe it's just venting all the frustration out into the weights. Wasn't even going for a PR on front squats, just felt like 5 reps would be fairly easy with 250 so I went for it, I thought my 5 rep PR was 265 or something but apparently it was just 245. Inclines were solid, last week I got 185x5 unpaused so 185x4 paused isn't bad. Might have had 5 but I"m not looking to miss reps when my training is going so well. Chins were solid too, wasn't going for a PR either but 50 lbs felt pretty light so I cranked out 8 reps with maybe 1 left in the tank. Hamstring curls I was chatting with a friend/helping him with his deadlift technique so I used really long rest periods, ended up going heavier, then doing an all out set where I probably could have forced out 5 more reps if I wasn't already so damn tired at that point. Next week I'll do 4x10x75, maybe 5 sets. Dips were good too, short rest periods, shoulders were bothering me a bit so I did some bodybuilding style time under tension for the lats type pull ups. Felt pretty good. Sleep and diet have been a bit off, a stomach bug's been going around and I've felt slightly nauseous/reduced appetite these last few days, especially for eggs in the morning. I can hardly stomach eggs anymore. I have to drench it in hot sauce to get it down. Sleep's been not as bad as usual but still bad, got a solid 6 hours last night, the night before that 5, the 2 nights before that, 9 hours. Hopefully tonight I'll get a lot of sleep, might take melatonin since I have a tendency to wake up at 5 AM then not be able to fall back asleep. Overall though I'm getting lighter, leaner, and stronger, and it feels good.
Buildingup24
New member
Damn good fronts- what helps you keep the weight from sliding forward? Is it purely having the body mass to hold it up or do you do something else?
I'm 155lbs n my 1 rep max is 225 but 1/2 the time I do heavy triples at about 200, the far slips forward.
I'm 155lbs n my 1 rep max is 225 but 1/2 the time I do heavy triples at about 200, the far slips forward.
2-10-13: Deads/OHP
Deadlift
1x495 (barely missed at the top because of grip, put a strap on my right hand and did a second rep clean within 30-45 sec of the first. I'll just count it as 1 complete rep).
5x455 straps TUT style
5x405 no straps, hold grip for 5 sec
Overhead Press
5x125
3x145
6x155 (1 rep PR and 5 lb PR)
9x135
Good Mornings
4x10x135
1x20x135
Rear/Side Raise supersets
2x10x12.5s
10 rear raises 15 side raises 5 rear raises 5 side raises with 12.5s finisher
Pretty good day today. I missed yesterday's session because I had a terrible hangover. Today I went a little earlier than usual because I was feeling kinda wimpy/low testosterone, but angry/frustrated at the same time. Wanted to vent the anger and jump my test back up. Plus I hate that period between eating at 11 and eating at 2 where I do pretty much nothing, then I hate how right after I go to the gym, then eat at 5, and by 6 my whole day is already used up. So right now it's 3:15 and I'm just chillin, high test and relaxed. But anyways...
Deads were good, grip was being a bitch again but I was using the thick bar, almost got 495 without straps but my right hand slipped like 1 cm away from lockout. Then I threw on a strap real quick and busted out another rep under 45 sec after the last one. Both these reps were a bit sketchy techniquewise though. Then I put straps on both hands and did a set of 5 with 455 TUT style, no pauses but also no bounces. Felt unique, I definitely felt my lats working a lot more, and I could tell my lower back was much straighter, probably because I did an overwarmup and had just pulled 495. Then I did 405 for a surprisingly hard set of 5, but my technique was as solid as ever. Tried to hold my grip afterwards but I was so toasted, barely could hold for 5 sec. OHP was surprisingly strong. Might be partially because I took a preworkout today, ergo pump, had it for a while just almost never use it, no ephedrine or yohimbine or anything but it's still got caffiene, creatine, and nitric oxide. So I almost got 7 reps with 155 which would have been phenomenal. I thought I was past the sticking point on the 7th rep but it was such a grinder that I ended up stalling between my sticking point and lockout. Might have had it but I didn't get it and that's what matters, unfortunately. Then I almost got 10 reps with 135 but when I was grinding up the last one my bodybuilder friend (guy is massive, 180 lbs sub 8% BF at 5'7) got worried I would fall backwards because I was leaning so far back so he pushed me forwards and kind of fucked up the lift. It's all good though, next time I rep out 135 I'll try again. Still matched a PR though, 135x9, all with the thick bars. GMS felt ridiculously light, I should maybe bump up the weight because not only are higher than 10 rep sets painful as fuck but my technique gets sloppy. In between sets I did my rear/side raises because I was running out of time, the dining halls close at 2 and it was 1:30ish, the gym is about 15-20 mins from the nearest dining hall. Skipped kroc rows and DB incline bench because I was running short on time, I'm gonna do a squat/bench deload on tues so I'll throw em in on that day. Got to the dining halls at 2:02 but they still let me in, overall a successful day, I'll probably start training early on weekends from now on.
Deadlift
1x495 (barely missed at the top because of grip, put a strap on my right hand and did a second rep clean within 30-45 sec of the first. I'll just count it as 1 complete rep).
5x455 straps TUT style
5x405 no straps, hold grip for 5 sec
Overhead Press
5x125
3x145
6x155 (1 rep PR and 5 lb PR)
9x135
Good Mornings
4x10x135
1x20x135
Rear/Side Raise supersets
2x10x12.5s
10 rear raises 15 side raises 5 rear raises 5 side raises with 12.5s finisher
Pretty good day today. I missed yesterday's session because I had a terrible hangover. Today I went a little earlier than usual because I was feeling kinda wimpy/low testosterone, but angry/frustrated at the same time. Wanted to vent the anger and jump my test back up. Plus I hate that period between eating at 11 and eating at 2 where I do pretty much nothing, then I hate how right after I go to the gym, then eat at 5, and by 6 my whole day is already used up. So right now it's 3:15 and I'm just chillin, high test and relaxed. But anyways...
Deads were good, grip was being a bitch again but I was using the thick bar, almost got 495 without straps but my right hand slipped like 1 cm away from lockout. Then I threw on a strap real quick and busted out another rep under 45 sec after the last one. Both these reps were a bit sketchy techniquewise though. Then I put straps on both hands and did a set of 5 with 455 TUT style, no pauses but also no bounces. Felt unique, I definitely felt my lats working a lot more, and I could tell my lower back was much straighter, probably because I did an overwarmup and had just pulled 495. Then I did 405 for a surprisingly hard set of 5, but my technique was as solid as ever. Tried to hold my grip afterwards but I was so toasted, barely could hold for 5 sec. OHP was surprisingly strong. Might be partially because I took a preworkout today, ergo pump, had it for a while just almost never use it, no ephedrine or yohimbine or anything but it's still got caffiene, creatine, and nitric oxide. So I almost got 7 reps with 155 which would have been phenomenal. I thought I was past the sticking point on the 7th rep but it was such a grinder that I ended up stalling between my sticking point and lockout. Might have had it but I didn't get it and that's what matters, unfortunately. Then I almost got 10 reps with 135 but when I was grinding up the last one my bodybuilder friend (guy is massive, 180 lbs sub 8% BF at 5'7) got worried I would fall backwards because I was leaning so far back so he pushed me forwards and kind of fucked up the lift. It's all good though, next time I rep out 135 I'll try again. Still matched a PR though, 135x9, all with the thick bars. GMS felt ridiculously light, I should maybe bump up the weight because not only are higher than 10 rep sets painful as fuck but my technique gets sloppy. In between sets I did my rear/side raises because I was running out of time, the dining halls close at 2 and it was 1:30ish, the gym is about 15-20 mins from the nearest dining hall. Skipped kroc rows and DB incline bench because I was running short on time, I'm gonna do a squat/bench deload on tues so I'll throw em in on that day. Got to the dining halls at 2:02 but they still let me in, overall a successful day, I'll probably start training early on weekends from now on.
Buildingup24
New member
Sick training day. Good weekend besides training?
