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Yea well on my 5x5 it had jumps of 8 to 9 lbs so in 4 weeks it would be 40 lbs but id only make 5lb jumps so it was half of what it said. i went slow and steady.
I live in yuba city, im about 45 minutes north!
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- Thread starter cy23
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Yea well on my 5x5 it had jumps of 8 to 9 lbs so in 4 weeks it would be 40 lbs but id only make 5lb jumps so it was half of what it said. i went slow and steady.
I live in yuba city, im about 45 minutes north!
cy23
New member
Well I will keep doing the program as it is laid out until I stall on a lift. I think I can make it 6-8 weeks. If I really pound a lot of food and sleep a lot I may be able to keep up. After twelve weeks my strength will be retarded. 450 pound strict bench for a guy my height with long arms is a lot of weight. I know I can pull a 700 pound dead in a few months but I have never benched that much. I want my weight around 245-250 about 10 % body fat. I will be a monster with that kind of strength.
artificialaspirations
New member
subscribing. great log cy23!
cy23
New member
So tonight I just did my normal workout split.
Bench
135 x 15 - When I first started working out this was my max and now it is barley enough to even stretch my pecs if I let it sit on my chest. Its like my tendons have grown a ton stronger the past few years.
225 x 4
275 x 3
325 x 5
325 x 5
295 x 9
My bench is still going up and I think the trick is that I am only doing six total heavy sets for upper body push movements a week. 2 sets heavy bench on monday around 85%1RM, 2 heavy push press sets on wednesday 85 % and 2 heavy incline sets on Friday 85%. I also always do a drop set after each movement around 8-12 reps.
I think the key to getting stronger is to manage your training volume. For my upper body pushing movements 6 sets a week at around 85% seems to be my sweet spot. Any more and I don't gain as much. Ed Coan also did around six heavy sets a week for bench and shoulders and who is going to argue with him. I know it doesn't sound like a lot but I spent many years benching too much and it became my weakest lift. Where as deadlifts I only did about once every ten days and it goes up without me even trying.
Next was hang cleans
185 x 5
235 x 5
245 x 5- Power Cleans
Then I did a set of pullups just to get the blood flowing. That was it.
This week I am going to pull 500 pounds for five reps. That puts me around a 585 pound max. I want to increase my weight ten pounds each week for about ten weeks. Then I should be pulling 600 for five and will attempt 700 which I will record and post for anyone who cares, lol.
Bench
135 x 15 - When I first started working out this was my max and now it is barley enough to even stretch my pecs if I let it sit on my chest. Its like my tendons have grown a ton stronger the past few years.
225 x 4
275 x 3
325 x 5
325 x 5
295 x 9
My bench is still going up and I think the trick is that I am only doing six total heavy sets for upper body push movements a week. 2 sets heavy bench on monday around 85%1RM, 2 heavy push press sets on wednesday 85 % and 2 heavy incline sets on Friday 85%. I also always do a drop set after each movement around 8-12 reps.
I think the key to getting stronger is to manage your training volume. For my upper body pushing movements 6 sets a week at around 85% seems to be my sweet spot. Any more and I don't gain as much. Ed Coan also did around six heavy sets a week for bench and shoulders and who is going to argue with him. I know it doesn't sound like a lot but I spent many years benching too much and it became my weakest lift. Where as deadlifts I only did about once every ten days and it goes up without me even trying.
Next was hang cleans
185 x 5
235 x 5
245 x 5- Power Cleans
Then I did a set of pullups just to get the blood flowing. That was it.
This week I am going to pull 500 pounds for five reps. That puts me around a 585 pound max. I want to increase my weight ten pounds each week for about ten weeks. Then I should be pulling 600 for five and will attempt 700 which I will record and post for anyone who cares, lol.
cy23
New member
Ok so today is time to re-group. I am getting back into heavy training today. I have been doing these damn 5x5 splits for a while so I have decided to do some training for size. I have tried a bit of everything but this morning I read an article about Dorian Yates old training program and a bunch of people were talking shit about it. I have experimented with Dorians version of HIT but for only four weeks. This was what I experienced after four weeks-
The first few days I felt like I was not doing enough sets to really stimulate muscle growth. It took me a few workouts before I could really train with the proper INTENSITY to get good workouts. Trust me, if you train with the proper intensity you will be DRAINED by the end of these workouts. After the second week I noticed I was getting thicker and a nice dense look to the muscle. My strength was increasing rapidly also. At about this time I was getting the groove for these workouts and my ability to exert 100% effort into every set was much better than at the start. At the four week mark I quit the program because I started training with a few other guys and I did more traditional workouts for a while. I wish I had stuck it out for a while though because it was producing very unique results.
A lot of people bash Dorians training saying you need to be on tons of gear to get anything out of it and that you will surley injure yourself. I was training natural and never got injured but just as an experiment I am going to run this program for two or three months so anyone who is interested in HIT training may gain some insight or even try it themselves.
This is the training split I will be using-
Dorian Yates’ Workout Routine
High Intensity Training
Day 1 – Shoulders & Tri’s & Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest & Bi’s & Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Day 7 – Off
Biceps
Incline dumbbell curls
* 1×10 warmup set
* 1×6-8
EZ-curl barbell curls
* 1×10 warmup set
* 1×6-8
Nautilus curls
* 1×10 warmup set
* 1×6-8
Triceps
Triceps pushdown
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Lying EZ-curl barbell extensions
* 1×12 warmup set
* 1×8-10
Back & Read Delt
Hammer Strength pulldowns
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Barbell rows
* 1×12 warmup set
* 1×8-10
Hammer Strength one-arm rows
* 1×8-10
Cable rows (overhand grip)
* 1×8-10
Hammer Strength rear-delt machine
* 1×8-10
Bent-over dumbell raises
* 1×8-10
Hyperextensions
* 1×10-12
Deadlifts
* 1×8 warmup
* 1×8
Chest
Incline barbell press
* 1×12 warmup set
* 1×8 warmup set
* 1×8
Hammer Strength seated bench presses
* 1×10 warmup set
* 1×6-8
Incline dumbbell flyes
* 1×10 warmup set
* 1×8
Cable crossovers
* 1×10-12
Shoulders
Smith machine presses
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Seated laterals
* 1×12 warmup set
* 1×8-10
One-arm cable laterals
* 1×20 warmup set
* 1×8-10
Dumbbell Shrugs
* 1×12 warmup set
* 1×10-12
Legs
Leg extensions
* 1×15 warmup set
* 1×12 warmup set
* 1×10-12
Leg presses
* 1×12 warmup set
* 1×12 warmup set
* 1×10-12
Hack squats
* 1×12 warmup set
* 1×10-12
Lying leg curls
* 1×10-12 warmup set
* 1×10-12
Stiff-legged deadlifts
* 1×8-10
Single-leg curls
* 1×8-10
Standing calf raises
* 1×10-12 warmup set
* 1×10-12
Seated calf raises
* 1×8-10
This is what I did last time and like I said it did produce some unique changes in physique. I will be starting this afternoon. I am not on cycle either but I may take insulin after two or three weeks. I will log any insulin use if I decide to take it. HIT gives a little different look. A very dense look like strength training but a little fuller, at least for me anyway. Good luck to everyone out there. Hope this may be of interest to a few of you.
The first few days I felt like I was not doing enough sets to really stimulate muscle growth. It took me a few workouts before I could really train with the proper INTENSITY to get good workouts. Trust me, if you train with the proper intensity you will be DRAINED by the end of these workouts. After the second week I noticed I was getting thicker and a nice dense look to the muscle. My strength was increasing rapidly also. At about this time I was getting the groove for these workouts and my ability to exert 100% effort into every set was much better than at the start. At the four week mark I quit the program because I started training with a few other guys and I did more traditional workouts for a while. I wish I had stuck it out for a while though because it was producing very unique results.
A lot of people bash Dorians training saying you need to be on tons of gear to get anything out of it and that you will surley injure yourself. I was training natural and never got injured but just as an experiment I am going to run this program for two or three months so anyone who is interested in HIT training may gain some insight or even try it themselves.
This is the training split I will be using-
Dorian Yates’ Workout Routine
High Intensity Training
Day 1 – Shoulders & Tri’s & Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest & Bi’s & Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Day 7 – Off
Biceps
Incline dumbbell curls
* 1×10 warmup set
* 1×6-8
EZ-curl barbell curls
* 1×10 warmup set
* 1×6-8
Nautilus curls
* 1×10 warmup set
* 1×6-8
Triceps
Triceps pushdown
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Lying EZ-curl barbell extensions
* 1×12 warmup set
* 1×8-10
Back & Read Delt
Hammer Strength pulldowns
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Barbell rows
* 1×12 warmup set
* 1×8-10
Hammer Strength one-arm rows
* 1×8-10
Cable rows (overhand grip)
* 1×8-10
Hammer Strength rear-delt machine
* 1×8-10
Bent-over dumbell raises
* 1×8-10
Hyperextensions
* 1×10-12
Deadlifts
* 1×8 warmup
* 1×8
Chest
Incline barbell press
* 1×12 warmup set
* 1×8 warmup set
* 1×8
Hammer Strength seated bench presses
* 1×10 warmup set
* 1×6-8
Incline dumbbell flyes
* 1×10 warmup set
* 1×8
Cable crossovers
* 1×10-12
Shoulders
Smith machine presses
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Seated laterals
* 1×12 warmup set
* 1×8-10
One-arm cable laterals
* 1×20 warmup set
* 1×8-10
Dumbbell Shrugs
* 1×12 warmup set
* 1×10-12
Legs
Leg extensions
* 1×15 warmup set
* 1×12 warmup set
* 1×10-12
Leg presses
* 1×12 warmup set
* 1×12 warmup set
* 1×10-12
Hack squats
* 1×12 warmup set
* 1×10-12
Lying leg curls
* 1×10-12 warmup set
* 1×10-12
Stiff-legged deadlifts
* 1×8-10
Single-leg curls
* 1×8-10
Standing calf raises
* 1×10-12 warmup set
* 1×10-12
Seated calf raises
* 1×8-10
This is what I did last time and like I said it did produce some unique changes in physique. I will be starting this afternoon. I am not on cycle either but I may take insulin after two or three weeks. I will log any insulin use if I decide to take it. HIT gives a little different look. A very dense look like strength training but a little fuller, at least for me anyway. Good luck to everyone out there. Hope this may be of interest to a few of you.
Nice bro, ill keep lookin at this log. I like the training routine
cy23
New member
So tonight was the first workout for the new program. Like last time when I started it was hard to generate the proper intensity so I did a lot of drop sets on my working sets. Forced reps or drop sets work well but after a few good workouts your body adapts and you learn to really generate some serious intensity. That is when the magic happens. You are keeping the volume low to moderate, the frequency is low but the intensity is 110%. So EVERY workout you are stronger and pushing your body further than before forcing it to adapt. After training like this or DC training it really makes you realize how low your intensity is when you are doing volume training. Volume training works but only for so long. Same for HIT.. You just have to switch it up. Try doing more than two or three sets of squats to complete failure.... Not going to happen unless your reps are very low. Three sets of ten to absolute failure when squatting is very taxing.
I did not record my weights today because I did so many damn drops I did not want to deal with it.
Shoulders
Smith machine presses
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10 -I know for these I started with 245 and got 4 reps and then did four 20 lbs drops.
Seated laterals
* 1×12 warmup set
* 1×8-10 -For these I used 50's for 8
One-arm cable laterals
* 1×20 warmup set
* 1×8-10
Dumbbell Shrugs
* 1×12 warmup set
* 1×10-12 -I think I used 100's which were light but I went to failure.
Triceps
Triceps pushdown
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10 Went up to 120 on last set and did 4 drops, really toasted em.
Lying EZ-curl barbell extensions
* 1×12 warmup set
* 1×8-10 -Did 100 pounds, was feeling the pushdowns
One arm reverse pushdowns
*1x12 warmup set
*1 x8-10
Overall it was a good workout but I just couldn't summon the level of intensity I was training with like last time right off the bat. All you have to do is watch Dorian on youtube to know what I am talking about. You need a few workouts before your nervous system adapts.
Post workout was 60 grams whey and eight oatmeal cookies with 10 grams creatine monohydrate. Shorty after was six whole eggs and two cups oats (dry measure) with 16 oz 2% milk.
I did not record my weights today because I did so many damn drops I did not want to deal with it.
Shoulders
Smith machine presses
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10 -I know for these I started with 245 and got 4 reps and then did four 20 lbs drops.
Seated laterals
* 1×12 warmup set
* 1×8-10 -For these I used 50's for 8
One-arm cable laterals
* 1×20 warmup set
* 1×8-10
Dumbbell Shrugs
* 1×12 warmup set
* 1×10-12 -I think I used 100's which were light but I went to failure.
Triceps
Triceps pushdown
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10 Went up to 120 on last set and did 4 drops, really toasted em.
Lying EZ-curl barbell extensions
* 1×12 warmup set
* 1×8-10 -Did 100 pounds, was feeling the pushdowns
One arm reverse pushdowns
*1x12 warmup set
*1 x8-10
Overall it was a good workout but I just couldn't summon the level of intensity I was training with like last time right off the bat. All you have to do is watch Dorian on youtube to know what I am talking about. You need a few workouts before your nervous system adapts.
Post workout was 60 grams whey and eight oatmeal cookies with 10 grams creatine monohydrate. Shorty after was six whole eggs and two cups oats (dry measure) with 16 oz 2% milk.
cy23
New member
Back & Read Delts
First was pullovers
One warmup set and one set to failure with 85 pounds.
Hammer Strength pulldowns
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Hammer Strength one-arm rows
* 1×8-10 -5 plates with a nice one second pause at the peak contraction and nice and slow on the negative.
Barbell rows
* 1×12 warmup set
* 1×8-10 -Did 295 x 5 with five twenty pound drops. I did them Yates style so the form is a little different. I was strong on these considering I did them after the hammer strength rows first by accident.
Hammer Strength rear-delt machine
* 1×8-10
OK! So today I did a few less exercises than listed but I was putting serious intensity into every set. Overall it was a very good workout. I don't get as much of a pump yet as I would like but I think that is because my test is low right now.I will start putting some sea salt on my eggs during breakfast which helps me get good pumps.
I am already getting the same effect as last time. It''s weird and I can not really explain it but these high intensity, low volume workouts start changing my body fast. Everything is full and solid. I feel strong as fuck right now. I will take pics soon and you will see what I am talking about. It just changes your body really fast and in a unique way. Dorian was a beast and I greatly respect him as a bodybuilder. He did have a very different look than a lot of other guys though and I never found his physique as appealing as some other competitors but he was fucking huge. He took it to another level and I believe his training was a contributing factor. Maybe he pushed the envelope with certain drugs but he is very intelligent and I encourage anyone looking for something new to try some of his training methods.
Good Lifting
First was pullovers
One warmup set and one set to failure with 85 pounds.
Hammer Strength pulldowns
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Hammer Strength one-arm rows
* 1×8-10 -5 plates with a nice one second pause at the peak contraction and nice and slow on the negative.
Barbell rows
* 1×12 warmup set
* 1×8-10 -Did 295 x 5 with five twenty pound drops. I did them Yates style so the form is a little different. I was strong on these considering I did them after the hammer strength rows first by accident.
Hammer Strength rear-delt machine
* 1×8-10
OK! So today I did a few less exercises than listed but I was putting serious intensity into every set. Overall it was a very good workout. I don't get as much of a pump yet as I would like but I think that is because my test is low right now.I will start putting some sea salt on my eggs during breakfast which helps me get good pumps.
I am already getting the same effect as last time. It''s weird and I can not really explain it but these high intensity, low volume workouts start changing my body fast. Everything is full and solid. I feel strong as fuck right now. I will take pics soon and you will see what I am talking about. It just changes your body really fast and in a unique way. Dorian was a beast and I greatly respect him as a bodybuilder. He did have a very different look than a lot of other guys though and I never found his physique as appealing as some other competitors but he was fucking huge. He took it to another level and I believe his training was a contributing factor. Maybe he pushed the envelope with certain drugs but he is very intelligent and I encourage anyone looking for something new to try some of his training methods.
Good LiftingSimilar threads
