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Prince of Pull
- Thread starter miked8c
- Start date
miked8c
New member
Deadlift day
Deadlift:
430x1x2
Speed Deadlift:
355x6x3
Tough.
Circuit:
SLDL
BB Row
Underhand Lat Pulldown
Good Morning
Only made it through two full cycles before I had skimp out on 3rd cycle where I only completed my 3rd SLDL.
On paper I didn't not realize how much volume that cycle throws at you in such a short amount of time, after 7 sets of deadlifts. By the end I could not even do BB Rows because I could not stabilize the weight with my back. Never done a circuit where every movement was a compound with semi heavy weight.(aside late pulldown).
Deadlift:
430x1x2
Speed Deadlift:
355x6x3
Tough.
Circuit:
SLDL
BB Row
Underhand Lat Pulldown
Good Morning
Only made it through two full cycles before I had skimp out on 3rd cycle where I only completed my 3rd SLDL.
On paper I didn't not realize how much volume that cycle throws at you in such a short amount of time, after 7 sets of deadlifts. By the end I could not even do BB Rows because I could not stabilize the weight with my back. Never done a circuit where every movement was a compound with semi heavy weight.(aside late pulldown).
miked8c
New member
Thursday Morning
Bench 260x10x3
Still keep the rest under 90 seconds. soreness the next day was incredible.
DB Chest Press
75x2x10
65x2x10
Today:
Miltary Press
155x2x5
145x1x5
140x1x4
Felt awesome doing these for the first time since I can't remember when. Did not lose to much strength I can definitely make some awesome gains on this
Weighted Dips
80x8
70x2x8
55x10
BWx10(lolz)
Going to go for the higher reps instead of the higher weight. I can't fit enough plates to go over 90lbs. on this.
Bench 260x10x3
Still keep the rest under 90 seconds. soreness the next day was incredible.
DB Chest Press
75x2x10
65x2x10
Today:
Miltary Press
155x2x5
145x1x5
140x1x4
Felt awesome doing these for the first time since I can't remember when. Did not lose to much strength I can definitely make some awesome gains on this
Weighted Dips
80x8
70x2x8
55x10
BWx10(lolz)
Going to go for the higher reps instead of the higher weight. I can't fit enough plates to go over 90lbs. on this.
Tblock1
New member
so wait you are purposely keeping the rest under 90 seconds for the 10x3? I dont really see a benefit for doing that. on sets geared for strength you usually want to take as much rest as possible.
Also I'm happy to see that the one lift I got you on is military press right now haha!
Also I'm happy to see that the one lift I got you on is military press right now haha!
miked8c
New member
"In reference to the recommended rest periods, here’s what you should do. Try the 10 x 3 method with a compound exercise and utilize 60 second rest periods with a 5-6RM load. If your strength begins to drop off (i.e. you can’t perform all three reps) by the tenth set, increase the rest period by 30 seconds the next time you perform the workout (90 seconds)."
That is from the article, it recommends 60-120 seconds I guess the main reason is that it gives you room for error. If you get to your last few sets and you don't think you got it in you to finish you can push your rest back to compensate for fatigue.
However if you gave yourself unlimited rest like you suggest, you would not achieve muscular fatigue with the load you are supposed to use.
I could do 20 sets of 260 if I had 4 minutes between every set, but that would be counterproductive.
As for the Military Press, I think we know how it usually goes with you, I, and pressing movements.
Its only a matter of time before my newbie gains take me above 160x6, enjoy it while you can.
Cato, what do you mean exactly by take it slow? Should I be micro load with my 1.25 lbs plates? Or should I increase by 5lbs. instead. I just don't want to start to heavy and burn out before I can make solid gains.
That is from the article, it recommends 60-120 seconds I guess the main reason is that it gives you room for error. If you get to your last few sets and you don't think you got it in you to finish you can push your rest back to compensate for fatigue.
However if you gave yourself unlimited rest like you suggest, you would not achieve muscular fatigue with the load you are supposed to use.
I could do 20 sets of 260 if I had 4 minutes between every set, but that would be counterproductive.
As for the Military Press, I think we know how it usually goes with you, I, and pressing movements.
Its only a matter of time before my newbie gains take me above 160x6, enjoy it while you can.
Cato, what do you mean exactly by take it slow? Should I be micro load with my 1.25 lbs plates? Or should I increase by 5lbs. instead. I just don't want to start to heavy and burn out before I can make solid gains.
Tblock1
New member
haha god damnit thats the truth. I just really need to stick to a good routine because otherwise I miss workouts and get off course
Also I really need to put on some size to get back to strength. 6'1 185 is just a little slim to get stronger
I will enjoy my greater pressing strength for a bit though
Nah, I'd say you don't need to microload at this point; 5 lbs should be good. Down the line when you plateau that would probably be useful though. I just meant don't go jumping 10-15 lbs per week or something just because it feels light.
I'm sure you already knew that but I know the desire can be great when the weight feels light, so just offering a reminder, lol.
