working on a new routine

[ExtraMile]

Dont worry bro your squat will def be stronger than mine in a few weeks or a month or so. Prob deads too. Im only kidding around saying Ill be pissed if your stronger than me, I wouldnt actually want you to make bad progress or get injured or something just so I can say Im stronger...

Your doing great man I bet the girls love the lean look your sportin' Your gains have been very consistent too, good job

 

[Tblock1]

Vacation was fucking awesome!!!!!! amazing weekend in canada. I went to bed drunk at 2:00 AM and woke up at 4:00 AM to go to the airport.

I got some workouts in while i was there. They had power blocks up to 45 lbs so on Saturday i did some circuits consisting of goblet squats, 1 legged SLDLs, bench, clean/jerks, bulgarian split squats, and some other stuff with 20 or 30 lbs.

On sunday, some really hot girl was swimming so i decided i would workout and do a 20 rep set of goblet squats and 20 rep set of SLDLs with some other stuff and then jump in the pool. I then realized she was my cousin (on the other side of the family) lmao.


Comments: I did get some nice looks at the pool when i took my shirt off. I am definitely satisfied with the way my training has been going, and even if i am not lifting as much as EM/Tblock, fuck it i have my goals and they have theirs Time to train for enjoyment and Military 1RM day is tomorrow. Going to go for

45x5
65x2
95x1
115x1
125x1 (if miss go for 120)
135x1 (if miss go for 130)

will probably do some dips and chins after the workout.

good stuff! did you have to go to school right when you got back?

 

[JDid23]

Dont worry bro your squat will def be stronger than mine in a few weeks or a month or so. Prob deads too. Im only kidding around saying Ill be pissed if your stronger than me, I wouldnt actually want you to make bad progress or get injured or something just so I can say Im stronger...

Your doing great man I bet the girls love the lean look your sportin' Your gains have been very consistent too, good job

EM- haha i'm not worried thanks though man... and i know you're fucking with me. Yeah, it seems like the girls like the lean look- hard to tell when i have a shirt on though haha. Consistensy is key with me- i hate "regressing"...

Tblock- Yeah dude- It was terrible lmao. I looked and felt like shit all day. A few people thought I was really high.

 

[ExtraMile]

EM- haha i'm not worried thanks though man... and i know you're fucking with me. Yeah, it seems like the girls like the lean look- hard to tell when i have a shirt on though haha. Consistensy is key with me- i hate "regressing"...

Tblock- Yeah dude- It was terrible lmao. I looked and felt like shit all day. A few people thought I was really high.

dude if i was low bf like you i would be taking my shirt off at every opportunity possible

 

[JDid23]

dude if i was low bf like you i would be taking my shirt off at every opportunity possible

if you work for it, i am 1000% sure you can be where i am BF% wise and probably a hell of a lot more ripped.

what do you think of the way i have my military day setup?

 

[the.gladiator1987]

Its good to be lean. I always take my shirt off and i feel amazing. girls love it too, but maybe u kids arent into that sort of thing yet...

Your military day looks good, i would really try and nail 135 tho without tiring yourself with 125.

 

[NBAfan#21]

if you work for it, i am 1000% sure you can be where i am BF% wise and probably a hell of a lot more ripped.

what do you think of the way i have my military day setup?

whats your BF% and how much you weigh?

and if i was you i would do 120lbs x 1 instead of 115lbs then go straight for the 135lbs. But thats just me.

 

[Tblock1]

Its good to be lean. I always take my shirt off and i feel amazing. girls love it too, but maybe u kids arent into that sort of thing yet...

Your military day looks good, i would really try and nail 135 tho without tiring yourself with 125.

ahhahahahahahahha

 

[JDid23]

Its good to be lean. I always take my shirt off and i feel amazing. girls love it too, but maybe u kids arent into that sort of thing yet...

Your military day looks good, i would really try and nail 135 tho without tiring yourself with 125.

yeah haha.

That's actually not a bad idea, and i was really thinking of doing it too. However, the thing is that if i miss 135, I will be a lot more tired for 120, 125, or 130.... I am planning to rest 5+ minutes from 125 to 135 also.

Do you think it will fatigue me that much?

 

[the.gladiator1987]

yeah haha.

That's actually not a bad idea, and i was really thinking of doing it too. However, the thing is that if i miss 135, I will be a lot more tired for 120, 125, or 130.... I am planning to rest 5+ minutes from 125 to 135 also.

Do you think it will fatigue me that much?

Nah youll be fine, you gotta play around with percentages. Once you find what ur body is good at, youll be able to use that percentage for all lifts. so a 10lb increase on a 135lb max is like 7%, I would personally do atleast a 15lb jump BUT thats just me.

Go with what feels good for you, i know what ur saying id rather do my true max and be 5lbs less than to attempt a heavier lift and then be too fatigues to try again. Is 135 a barrier for you though? FUck thatd be a good goal 1 plate on each side id try and nail that shit

 

[JDid23]

Nah youll be fine, you gotta play around with percentages. Once you find what ur body is good at, youll be able to use that percentage for all lifts. so a 10lb increase on a 135lb max is like 7%, I would personally do atleast a 15lb jump BUT thats just me.

Go with what feels good for you, i know what ur saying id rather do my true max and be 5lbs less than to attempt a heavier lift and then be too fatigues to try again. Is 135 a barrier for you though? FUck thatd be a good goal 1 plate on each side id try and nail that shit

Went for it..


Military Press 1 RM Day

Military Press
45x5
65x3
85x2
95x1
115x1- PR
135x0
135x0 (about 5 seconds after first miss)
125x0
120x1- PR

Neutral Grip Chins
6- PR 4x6
6
6
6 (used feet on last 2)

Seated Calves with outrageously slow negatives
45x10
45x10

Military Press
125x1- PR


Comments: 135 was hella hard. I got it to around forehead level, and my first set with 125 was a little over my forehead. I also didn't rest the 5+ minutes i was hoping to since gym was crowded. Was more like 3ish minutes. I didn't want to leave the gym with 120 as my 1RM, and went for 125. My mindset was like a fucking tiger today. However, after 125 i had a problem.

Once i locked out the weight, i felt a tweak in my lower back (left side) that was really bad for about 10 seconds... Then, it somewhat subsided and wasn't as bad. It hurts a little now, but it's definitely noticeable. I am supposed to do deadlifts on Thursday, but if it hurts too much then i am not going to do it and instead do it Friday, or even Sunday if that's how long it takes for it to feel better.

Any ideas on how to stretch my back using the foam roller/conventional stretching? ANNYYY IDEAS would be awesome!

 

[ExtraMile]

nice job on the 125 military bro

 

[Tblock1]

Nice work! I was going to post that you probably wouldn't get 135 cause shoulders are slow twitch so people usually can't get as much as they think on military press. Where's the video

 

[NBAfan#21]

It sucks that you hurt your lower back. But good thing you atleast got the weight up.

I heard foam rolling can really help massage the muscles for recovery. You should definately try it

 

[NBAfan#21]

Ah i didnt see you already mentionned foam rolling in your post. LMAO! i feel dumb

 

[JDid23]

Ah i didnt see you already mentionned foam rolling in your post. LMAO! i feel dumb

don't be sorry haha- thanks for stopping by.

Also, i hope you don't feel how your smiley face indicates you might feel.

 

[JDid23]

Lower back feels damn good today. no pain is prevalent at all.

Deadlifts tomorrow!!!!!!!!!!!!!!!!!!!!!!!!!!

135x5
185x2
225x1
275x1
315x1
335x1
345x1 (if 335 was really hard)
355x1 (if 335 was somewhat hard)
365x1 (if 335 was well within my reach)


Time to do this fucking shit up. Hopefully I will be able to hit 335x1. I'll improvise after there. I am fucking pumped to hit deads.

Out of curiosity, what do you guys lift for deads and what are your 1RMs? If that doesn't make sense, i mean something like: I hit 285x9, and my 1RM is 355.

Thanks! Also, any ideas on what i am doing tomorrow would be awesome

 

[the.gladiator1987]

My 1RM is 475 and I do 425x5

 

[Tblock1]

1 rm: 445
5 rm at time of 1 rm: 380x5

Can't wait to see your 1 rm EM is about to get smacked down hahahahahhahaha!

No way you could get a video camera it would be so sick to video it!?

 

[JDid23]

1 rm: 445
5 rm at time of 1 rm: 380x5

Can't wait to see your 1 rm EM is about to get smacked down hahahahahhahaha!

No way you could get a video camera it would be so sick to video it!?

If i could get a video camera, then i would obviously record it

 

[Andalite]

Out of curiosity, what do you guys lift for deads and what are your 1RMs? If that doesn't make sense, i mean something like: I hit 285x9, and my 1RM is 355.

Just so you know, this is not a good indicator of what your possible 1RM is. It could put you in a ball park range of something but it is NOT accurate at all in terms of it being an absolute value.

Having said that, I train between 415-475 and my 1RM is 500 at the moment.

 

[JDid23]

Just so you know, this is not a good indicator of what your possible 1RM is. It could put you in a ball park range of something but it is NOT accurate at all in terms of it being an absolute value.

Having said that, I train between 415-475 and my 1RM is 500 at the moment.

I am VERY aware that this is not always an accurate indicator. I am just curious what some guys have to say for this. I am hoping for somewhere between 335-365, but 315 was my original goal and if i get in the 3 plate club i'll be more than satisfied.

 

[JDid23]

Deadlift 1RM Day


Deadlift
135x5
185x3
225x2
275x1
315x1- PR
335x1- PR
355x1- PR
365x0 (bar didn't even budge)
365x0 (15 seconds later and the bar got up a bit. didn't want to risk anything though by sacrificing form so i stopped)

Pullthroughs
65 KG x 12- PR 5x12
65 KG x 12
65 KG x 12
65 KG x 12
65 KG x 12

Hammer Curls
30s x 8 (per arm)- PR 4x8
30s x 8
30s x 8
30s x 8
15s x 10 (per arm alt db curls)


Comments: If you would have told me i could deadlift 315 without any problems 2 months ago, i would tell you that you were fucking insane. It felt amazing lifting 355 today. When i locked out the bar, i grunted SO LOUD that the entire gym turned and looked at me in awe. Some were surprised i lifted it while others had a look of "what an asshole" on their face. Regardless, they can go fuck themselves because it was fucking awesome. I honestly think i might have been able to hit 365 if i did it before 355, but i wanted to be more conservative because if i missed 365, 355 woulda been that much harder. Pullthroughs were good- still getting the looks and today i got a question with a very derogative connotation on it. W/e though i love pullthroughs haha. Curls were ok- my right arm kinda cheats on more reps and my left arm barely has to cheat. It's kind of catching up though i guess.


Bench Press this Sunday. It will be the first time in at least 4-5 months (hell, maybe ever now that i think about it) that i bench fresh meaning that before, i deadlifted before benching and in 5/3/1, bench day was right after deadlift day.

 

[z66x]

nice work on the deads, hopefully i can dead as much as you when i get further into my recovery training.

 

[miked8c]

Nothing beats pulling more weight off than ground than you ever thought you could.

Gladiator, I vaguely remember you posting a vid of you pulling 5 plates with shitty form but still 5 plates. Was this you?

 

[Tblock1]

Deadlift 1RM Day


Deadlift
135x5
185x3
225x2
275x1
315x1- PR
335x1- PR
355x1- PR
365x0 (bar didn't even budge)
365x0 (15 seconds later and the bar got up a bit. didn't want to risk anything though by sacrificing form so i stopped)

Pullthroughs
65 KG x 12- PR 5x12
65 KG x 12
65 KG x 12
65 KG x 12
65 KG x 12

Hammer Curls
30s x 8 (per arm)- PR 4x8
30s x 8
30s x 8
30s x 8
15s x 10 (per arm alt db curls)


Comments: If you would have told me i could deadlift 315 without any problems 2 months ago, i would tell you that you were fucking insane. It felt amazing lifting 355 today. When i locked out the bar, i grunted SO LOUD that the entire gym turned and looked at me in awe. Some were surprised i lifted it while others had a look of "what an asshole" on their face. Regardless, they can go fuck themselves because it was fucking awesome. I honestly think i might have been able to hit 365 if i did it before 355, but i wanted to be more conservative because if i missed 365, 355 woulda been that much harder. Pullthroughs were good- still getting the looks and today i got a question with a very derogative connotation on it. W/e though i love pullthroughs haha. Curls were ok- my right arm kinda cheats on more reps and my left arm barely has to cheat. It's kind of catching up though i guess.


Bench Press this Sunday. It will be the first time in at least 4-5 months (hell, maybe ever now that i think about it) that i bench fresh meaning that before, i deadlifted before benching and in 5/3/1, bench day was right after deadlift day.

AWESOME! AWESOME! FUCK YEAH!!!!! Great work jdid! Didn't that just feel great getting a 1 rm on deads? You had almost the same progression as me ie, I hit 3 pr's:
405x1
425x1
445x1
then 455 wouldn't even budge hahaha!

I guarantee if you jumped right to 365 you would get it right off, cause I felt the same with 455 I was just so tired lol! Fuck if you get a video camera you and em heals up you guys could have an awesome comp!!!! You are where I was at on 1 rm for deads in December I think I was right around 170 too at the time. Damn em had it coming hahahah!

miked8c: just to answer for gladiator he pulled 475x5 on cycle and 495x1 a while back, but now he's off cycle and his form is much better he says so those are his current lifts.

 

[Andalite]

Congratulations!!!!

 

[JDid23]

thanks everyone! yeah tblock i had the same thought. Once i finish my bench and squat, I am going to make goals for near the end of August before college.

 

[ExtraMile]

Deadlift
135x5
185x3
225x2
275x1
315x1- PR
335x1- PR
355x1- PR
365x0 (bar didn't even budge)
365x0 (15 seconds later and the bar got up a bit. didn't want to risk anything though by sacrificing form so i stopped)

lol

 

[JDid23]

thanks for the kind words honey!!!

 

[JDid23]

Bench day sunday

how does this look?

45x10
95x2
115x1
135x1
155x1 (is this necessary)
175x1- depending on this i will go for
170x1, 180x1, or 185x1

 

[ExtraMile]

lol good job bro if im completely honest I didnt think you had more than 335 in you!

 

[NBAfan#21]

Nice job man! That gives me the motivation to work even harder on my deadlifts. You're now only 50lbs off the 4 plates milestone.

 

[JDid23]

lol good job bro if im completely honest I didnt think you had more than 335 in you!

i bet you can't wait to see my ATG squat too

i might make some progression plan for deadlifting and squatting, or i might just go with how i feel on the given day. Military I am going to do start doing around 4-6 sets per workout and really hit that hard.

Thanks NBA. Yeah, 4 plates will be unbelievable when i get there.

 

[Tblock1]

i bet you can't wait to see my ATG squat too

i might make some progression plan for deadlifting and squatting, or i might just go with how i feel on the given day. Military I am going to do start doing around 4-6 sets per workout and really hit that hard.

Thanks NBA. Yeah, 4 plates will be unbelievable when i get there.

Trust me once you get there 4 plates is nothing 5 plates is da club! Then I'll bet once you get to 5 plates it's nothing, 6 is da club hahahah!

BTW, look at this badass. He weighs 175 and pulls 661 !!!!!! and at only 24 years old too

 

[ExtraMile]

i bet you can't wait to see my ATG squat too

i might make some progression plan for deadlifting and squatting, or i might just go with how i feel on the given day. Military I am going to do start doing around 4-6 sets per workout and really hit that hard.

Thanks NBA. Yeah, 4 plates will be unbelievable when i get there.

rather see your bench

 

[the.gladiator1987]

awesome job broski! 355 is a lot of weight. I wish i could deadlift but my fuckin groin. And yea mike i did 495x1 shitty form, 475x5 OK form and now im doin 425x5 perffect form

 

[JDid23]

Bench day sunday

how does this look?

45x10
95x2
115x1
135x1
155x1 (is this necessary)
175x1- depending on this i will go for
170x1, 180x1, or 185x1

Thanks gladiator. Any input on the above for bench guys? fucking can't stand my weak bench press

 

[JDid23]

Bench Press 1RM Day

Bench
45x10
95x3
115x2
135x1
155x1
175x1- PR (literallymade this my bitch. not even hard)
185x0- wasn't in position to bench well. I rushed it

Did some calves and rested
185x0- better than last one, but fuck it was just too much. pissed off since 175 was more than manageable.

DB Row
65 lb DB x 5 (per arm)- PR 5x5
65 lb DB x 5
65 lb DB x 5
65 lb DB x 5
65 lb DB x 5

Dips (switched off leaning over/upright to hit chest and tris)
8
8
5
4 1/2


Comments: Pissed about bench and my upper body strength in general. I am definitely going to focus on hitting my upper body hard for the next 3 months before college. The fact I didn't even struggle with 175 made me think i could get 185 and maybe more, so it was definitely a let down. I am gonna hit bench press so hard from now on. Just gonna kill it each session.

Squat day on Tuesday

 

[Tblock1]

Bench Press 1RM Day

Bench
45x10
95x3
115x2
135x1
155x1
175x1- PR (literallymade this my bitch. not even hard)
185x0- wasn't in position to bench well. I rushed it

Did some calves and rested
185x0- better than last one, but fuck it was just too much. pissed off since 175 was more than manageable.

DB Row
65 lb DB x 5 (per arm)- PR 5x5
65 lb DB x 5
65 lb DB x 5
65 lb DB x 5
65 lb DB x 5

Dips (switched off leaning over/upright to hit chest and tris)
8
8
5
4 1/2


Comments: Pissed about bench and my upper body strength in general. I am definitely going to focus on hitting my upper body hard for the next 3 months before college. The fact I didn't even struggle with 175 made me think i could get 185 and maybe more, so it was definitely a let down. I am gonna hit bench press so hard from now on. Just gonna kill it each session.

Squat day on Tuesday

Nice work on at least getting 175x1! My friend that has only working out a couple times with me just got 190x1.....just saying......

Yeah I think you should work on your upper body strength, do some more triceps stuff, floor presses, cgbp, and just start benching once a week regular grip and once cgbp for a while. When is your squat max?

 

[JDid23]

Nice work on at least getting 175x1! My friend that has only working out a couple times with me just got 190x1.....just saying......

lol i know someone who started out with 225.. genetics and other shit play a role.

Yeah I think you should work on your upper body strength, do some more triceps stuff, floor presses, cgbp, and just start benching once a week regular grip and once cgbp for a while. When is your squat max?

squat max is tuesday. Hopefully something like

45x5
95x3
135x2
185x1
225x1
245x1
265x1
275x1

maybe.

i'll also probably go to the gym and fuck around on Thursday. I get out of school early because it's the day of prom and idk what to do for so long.

 

[JDid23]

Fuck my diet has been shitty lately. Today after the gym, I worked on a 10 page paper for 6 hours with little to no food in between. I still have a 6 page report on an experiment i never did, 5 page report on breaking a social norm in psychology, 5 page newsletter about managing credit, and on top of that a bunch of other shit all due by Tues/Wednesday.

I can't fucking wait until school ends so i can focus on training and other shit.


Also, I am still thinking of having a day dedicated to squats, deads, military, and benching with assistance. However, if you guys have any suggestions on routines you think i would enjoy doing, please feel free to let me know. Maybe something more upper body specific since that seems to be lagging for me.

Thanks.

 

[ExtraMile]

Fuck my diet has been shitty lately. Today after the gym, I worked on a 10 page paper for 6 hours with little to no food in between. I still have a 6 page report on an experiment i never did, 5 page report on breaking a social norm in psychology, 5 page newsletter about managing credit, and on top of that a bunch of other shit all due by Tues/Wednesday.

I can't fucking wait until school ends so i can focus on training and other shit.


Also, I am still thinking of having a day dedicated to squats, deads, military, and benching with assistance. However, if you guys have any suggestions on routines you think i would enjoy doing, please feel free to let me know. Maybe something more upper body specific since that seems to be lagging for me.

Thanks.

why not carry on with 5/3/1?

 

[Tblock1]

Fuck my diet has been shitty lately. Today after the gym, I worked on a 10 page paper for 6 hours with little to no food in between. I still have a 6 page report on an experiment i never did, 5 page report on breaking a social norm in psychology, 5 page newsletter about managing credit, and on top of that a bunch of other shit all due by Tues/Wednesday.

I can't fucking wait until school ends so i can focus on training and other shit.


Also, I am still thinking of having a day dedicated to squats, deads, military, and benching with assistance. However, if you guys have any suggestions on routines you think i would enjoy doing, please feel free to let me know. Maybe something more upper body specific since that seems to be lagging for me.

Thanks.

I'm outta school biatch! Graduated this Saturday hahahahahahahahhaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa!!!!!

 

[JDid23]

@ EM- I don't think 1 top set is enough for me for benching.... I also want to train in higher rep ranges/multiple sets for military and squats and deads.

I'm outta school biatch! Graduated this Saturday hahahahahahahahhaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaaa!!!!!

fuck youuuuuuuuuu haha. After this wednesday school is basically over anyway. Just have to show up.

 

[Tblock1]

@ EM- I don't think 1 top set is enough for me for benching.... I also want to train in higher rep ranges/multiple sets for military and squats and deads.



fuck youuuuuuuuuu haha. After this wednesday school is basically over anyway. Just have to show up.

Yeah that is the thing you got to figure out what works for you. 1 top set works great for me for deadlifts, not too good for squats, and HORRIBLE for bench

 

[ExtraMile]

i love 1 top set iv not found one lift that doesnt particularly keep up with it, maybe military but im more convinced it just cant keep up with the 5lb jumps as that is such a high percentage of my 1rm when compared to deads

 

[Andalite]

@ EM- I don't think 1 top set is enough for me for benching.... I also want to train in higher rep ranges/multiple sets for military and squats and deads.

This is what I have been trying to explain to you, Josh. Doing just one top set has a lot of disadvantages.

People make a big deal about training in the 90%+ range but I train in that range almost week in and week out and I have not been getting weaker at all.

Eat, sleep, lift heavy.

Also, you have to understand that the more able you are to hit 90%+ of your maxes for reps and multiple sets, the EASIER your 1RM becomes which means that is the LEAST you will be able to hit even on a bad day. Once you achieve such a strong position, you can go on to set multiple PRs in terms of your 1RM and continue to progress onwards.

For example, lets take Deadlifts because that is one exercise whose passion I share in common with you.

Lets say my Deadlift is 100, ok?

Lets say that over the course of 4 weeks I manage to take this Deadlift from 90x1 to 90x3x3. Now, I am able to hit 100 on even a bad day when I feel off or something, alright?

So, I run a Consolidation Cycle so that I can basically consolidate where I stand. This basically results in:
Week 1: 90x1x10
Week 2: 90x2x8
Week 3: 90x3x7
Week 4: 90x4x2

So I basically too my 90x3x3 and made it into 90x3x7. Think about that in terms of percentages. That over a 100% increase in workload. Is 100 my true max? Probably not.

So, I then proceed to do some volume training to use this consolidation to improve my current standing. Lets say I do Poliquin's 5/2 Modified:
Week 1: 90x1, 80x5, 95x1, 85x5, 100x1
Week 2: 95x1, 85x5, 100x1, 90x5, 105x1
Week 3: 100x1, 90x5, 105x1, 95x5, 110x1
Week 4: 100x2x2

I have broken past my 100 PR by 10 lbs in such a short while.

Next, I run a Single Scene Cycle to basically prep myself for some massive PRs:
Week 1: 6-8 Singles @ 90%+ where I hit 110x1 once
Week 2: 5-7 Singles @ 90%+ where I hit 110x1 twice
Week 3: 9-11 Singles @ 90%+ where I hit 115x1 once and 110x1 twice
Week 4: 2-4 Singles @ 90%+ where I hit 120x1 and 125x1

So basically, I increased my Deadlift from 100 to 125 in basically 12-16 weeks. thats basically 1.25 lbs per week.

However, I am now able to hit 125x1 at any given time. Unlike before where I was struggling with 100x1, I can now hit 125x1 even on a bad bad day. It's a SOLID one rep max.

Anyways, I hope you find a program that works for you. Don't hop around so much though...just train and figure out what works. For example, the idea of having one key lift per day is really good:
Deadlifts
Military Press
Squats
Bench Press

So use that and figure out how to arrange lifts within those days to optimize your progress

Good luck!

 

[ExtraMile]

all of andalites talk about multiple sets with the top weight make alot of sense, and if I found I was getting stuck alot with my big 4 lifts I would def. try his method as I gotta say when I think about it to be honest Iv not payed so much attention to his deadlfits, but I noticed in his log the other day he did 4 sets or so of chins and got 10-14 reps on every set, well I remember maybe 6 weeks ago he was struggling to hit more than 2 sets of 10+

may be wrong but looks like he is making good progress in strength.

try it jdid ill be interested to see how you get on

 

[Andalite]

all of andalites talk about multiple sets with the top weight make alot of sense, and if I found I was getting stuck alot with my big 4 lifts I would def. try his method as I gotta say when I think about it to be honest Iv not payed so much attention to his deadlfits, but I noticed in his log the other day he did 4 sets or so of chins and got 10-14 reps on every set, well I remember maybe 6 weeks ago he was struggling to hit more than 2 sets of 10+

may be wrong but looks like he is making good progress in strength.

try it jdid ill be interested to see how you get on

Thank you for the kind words, EM but I am not asking you to change your program haha...

I was merely illustrating a different perspective to progression.

You guys restrict yourself into counting PRs when you add weight.

But to me, if I go from:

Week 1: 90x4x4
to
Week 2: 90x4x5
Thats a PR, or
Week 2: 90x5x4
Thats also a PR...or
Week 2: 95x5x5
Thats a huge PR

if I improve the quality of a rep, thats a PR

if a rep feels easier, that is a PR

if I am able to execute a lift with better technique, thats a PR

if I am able to reduce the rest interval prior to a lift that is a PR

if I am able to do more work within the same time limit, that is a PR

--x--

As for my progress, Deadlifts take the longest because it is my heaviest lift.

The other stuff has been gay over the last 2 weeks because of my gym issues but prior to that shit improves if I hit it hard and heavy.

For last 3 years that I have been training solely with GUStrength, I have been training the Deadlift, Front Squats or Back Squat or both, Overhead Press and perhaps even Bench Press in the 90%+ range week in and week with optimally timed "deloads" which basically involve me upping the intensity and cutting the volume by 50-60% and it has worked for me. I have 3 of my friends doing similar stuff....one of them you've seen in my videos: Paul who has a 350 bench @ 200 with a 435 Deadlift. Another guy just recently got into lifting and in 6 months he has gone from weighing 275 to 235 while he has both learnt to Deadlift plus been able to improve his Deadlift from struggling for 200x1 to doing 275x5 just a week ago.

This shit works. Its all about fatigue management and when to call it a day and allowing yourself to think out of the box. Thats the key really. Plus, we hardly ask questions....we just do what we're told and as we progress, shit starts making sense and we self-learn how this theoretical stuff really works. I mean, I subscribe to Alan Aragon's Research Review plus I buy a lot of weightlifting books (most of which I have sold now because I moved from the US back home) so I am on top of things other people are thinking of and I have bought Wendlers 5/3/1 and Supertraining and Mike Tuscherer's Reactive Training Manual, etc but the best info I have gathered is when the boys at GUStrength tell me to do X and I do X and then somewhere down the line it all just clicks and I figure out what exactly happened instead of having to ask "why should I do X?"

I am just saying.....doing all these "programs" is silly because its not really TRAINING. You must TRAIN and for that you have to figure out what works. For example, 5/3/1 has several positives:
1.) Separate day for important moves
2.) Emphasis on lifting in the 90%+ range
3.) Trying to do multiple reps in the 90%+ range
4.) Working on supplementary exercises which help the big 4 therefore treating lifts as TOOLS instead of the holy grail
5.) Frequent Lifting

The only drawback to 5/3/1 is that you are not lifting in the 90%+ range often enough. Other than that it is solid.

Now, if you look at the positives of the program you will see that you don't really need to be doing 5/3/1 to have those positives in your training. You could be doing any program and incorporate those principles into your progression

 

[ExtraMile]

Thank you for the kind words, EM but I am not asking you to change your program haha...

im not suggesting i was going to i was saying if i was having alot of problems with it then i would look into your style. I would like to try it out some day.

 

[JDid23]

This is what I have been trying to explain to you, Josh. Doing just one top set has a lot of disadvantages.

People make a big deal about training in the 90%+ range but I train in that range almost week in and week out and I have not been getting weaker at all.

Eat, sleep, lift heavy.

Also, you have to understand that the more able you are to hit 90%+ of your maxes for reps and multiple sets, the EASIER your 1RM becomes which means that is the LEAST you will be able to hit even on a bad day. Once you achieve such a strong position, you can go on to set multiple PRs in terms of your 1RM and continue to progress onwards.

For example, lets take Deadlifts because that is one exercise whose passion I share in common with you.

Lets say my Deadlift is 100, ok?

Lets say that over the course of 4 weeks I manage to take this Deadlift from 90x1 to 90x3x3. Now, I am able to hit 100 on even a bad day when I feel off or something, alright?

So, I run a Consolidation Cycle so that I can basically consolidate where I stand. This basically results in:
Week 1: 90x1x10
Week 2: 90x2x8
Week 3: 90x3x7
Week 4: 90x4x2

So I basically too my 90x3x3 and made it into 90x3x7. Think about that in terms of percentages. That over a 100% increase in workload. Is 100 my true max? Probably not.

So, I then proceed to do some volume training to use this consolidation to improve my current standing. Lets say I do Poliquin's 5/2 Modified:
Week 1: 90x1, 80x5, 95x1, 85x5, 100x1
Week 2: 95x1, 85x5, 100x1, 90x5, 105x1
Week 3: 100x1, 90x5, 105x1, 95x5, 110x1
Week 4: 100x2x2

I have broken past my 100 PR by 10 lbs in such a short while.

Next, I run a Single Scene Cycle to basically prep myself for some massive PRs:
Week 1: 6-8 Singles @ 90%+ where I hit 110x1 once
Week 2: 5-7 Singles @ 90%+ where I hit 110x1 twice
Week 3: 9-11 Singles @ 90%+ where I hit 115x1 once and 110x1 twice
Week 4: 2-4 Singles @ 90%+ where I hit 120x1 and 125x1

So basically, I increased my Deadlift from 100 to 125 in basically 12-16 weeks. thats basically 1.25 lbs per week.

However, I am now able to hit 125x1 at any given time. Unlike before where I was struggling with 100x1, I can now hit 125x1 even on a bad bad day. It's a SOLID one rep max.

Anyways, I hope you find a program that works for you. Don't hop around so much though...just train and figure out what works. For example, the idea of having one key lift per day is really good:
Deadlifts
Military Press
Squats
Bench Press

So use that and figure out how to arrange lifts within those days to optimize your progress

Good luck!

Don't get me wrong- i progressed like hell while on 5/3/1 and it definitely allowed me to see firsthand the concept of hitting your weak points. My military press was struggling, bench was stalling (not that it got any better. my form wasn't great though), squat was going well, but the frequency was too high, and deadlifts were excellent on 5/3/1.

Also, I know your above %'s were hypothetical, but typically i don't think that someone can do 90% of his 1RM for 10 reps on deads. I am definitely going to give multiple sets a try though and see where it takes me.

For deads (and i am asking you because i know you are great with deadlifts), do you have any idea as to what you think i should do to in order to optimize my results (1RM) from now until August. I am thinking of something like;

275x5x5
285x3x6
305x5x2
315x3x2
335x3x1

at least for the next 5 weeks... and then going accordingly. Maybe that is way too quick with progression, but i think i need to get used to pulling heavier weights since the most weight i have ever pulled on a set is 285x9, and my 1RM was 355.

 

[Andalite]

Also, I know your above %'s were hypothetical, but typically i don't think that someone can do 90% of his 1RM for 10 reps on deads.

Where have I mentioned doing 10 reps with 90%+ of your 1RM?

Plus, if you're referring to Singles then I would be a living example of that. I've done the Singles Scene so many times for so many exercises and I hit 90%+ for 10 singles on Week 3 every time.

For deads (and i am asking you because i know you are great with deadlifts), do you have any idea as to what you think i should do to in order to optimize my results (1RM) from now until August. I am thinking of something like;

275x5x5
285x3x6
305x5x2
315x3x2
335x3x1

at least for the next 5 weeks... and then going accordingly. Maybe that is way too quick with progression, but i think i need to get used to pulling heavier weights since the most weight i have ever pulled on a set is 285x9, and my 1RM was 355.

You should do quality volume training for the first 3 weeks, then do a deload week where you take 90% of your 1RM and just do 1x5 (that is 1 set of 5 reps) and then for the last week you should run a Singles Scene to prep your CNS to handle heavier weights...

 

[Tblock1]

Where have I mentioned doing 10 reps with 90%+ of your 1RM?

Plus, if you're referring to Singles then I would be a living example of that. I've done the Singles Scene so many times for so many exercises and I hit 90%+ for 10 singles on Week 3 every time.



You should do quality volume training for the first 3 weeks, then do a deload week where you take 90% of your 1RM and just do 1x5 (that is 1 set of 5 reps) and then for the last week you should run a Singles Scene to prep your CNS to handle heavier weights...

Wow is 90% of your 1 rm a deload for you? That is what I use to progress right now, I just add 5 pounds a week to a set of 5.

 

[Andalite]

Wow is 90% of your 1 rm a deload for you? That is what I use to progress right now, I just add 5 pounds a week to a set of 5.

Yeah 90% of my 1RM for one top set of 5 reps is a deload for me.

Usually I do volume work and by volume I mean sets of 2s and 3s in the 90%+ range. Don't you guys ever pay attention to what I write in my journal posts???

What you are doing is what I used to do for a while when I was working in the 250-300 lbs range. After that doing just 1 top set didn't cut it for me because invariably my form would crumble. Perfect practice makes perfect and you got to train heavy loads frequently to be able to maintain your technique.

 

[JDid23]

Where have I mentioned doing 10 reps with 90%+ of your 1RM?

Plus, if you're referring to Singles then I would be a living example of that. I've done the Singles Scene so many times for so many exercises and I hit 90%+ for 10 singles on Week 3 every time.



You should do quality volume training for the first 3 weeks, then do a deload week where you take 90% of your 1RM and just do 1x5 (that is 1 set of 5 reps) and then for the last week you should run a Singles Scene to prep your CNS to handle heavier weights...

What would be an example of "quality volume training" ? Is it like what you posted above?

Also, what i was referring to when you said the 1x10 was when you said that your hypothetical max was 100 and you were starting with 90x1x10.

 

[Andalite]

What would be an example of "quality volume training" ? Is it like what you posted above?

Also, what i was referring to when you said the 1x10 was when you said that your hypothetical max was 100 and you were starting with 90x1x10.

Firstly, that is 90 lbs for 1 rep for 10 sets. Not 10 reps lol....

Secondly, Quality Volume Training is explained in my journal. Basically, you start a reasonably heavy weight and you add 5-10 lbs per set and keep the reps to 1-3. You are free to repeat weights, sets, whatever.

For better understanding, check out my Deadlift entries for Weeks 1, 2 and 3 for Mesocycle 21.

 

[JDid23]

Firstly, that is 90 lbs for 1 rep for 10 sets. Not 10 reps lol....

Secondly, Quality Volume Training is explained in my journal. Basically, you start a reasonably heavy weight and you add 5-10 lbs per set and keep the reps to 1-3. You are free to repeat weights, sets, whatever.

For better understanding, check out my Deadlift entries for Weeks 1, 2 and 3 for Mesocycle 21.

i looked at them. Did you use %s and have 500 as your 1RM

how did you calculate each rep you'd be doing before the workout?

 

[Andalite]

i looked at them. Did you use %s and have 500 as your 1RM

how did you calculate each rep you'd be doing before the workout?

See thats the thing, this workout is based completely on YOUR perception. It is thinking on your feet at its finest.

I began Week 1 at roughly 85% of my max to see where I was. So I took 425 (85% of 500). Idid 3 reps. I could do more and my form was good. So I added 10 lbs. Did 2 reps. It worked. Added more weight. etc.

The idea is to make small jumps in weight.

I have discussed Quality Volume Training in this article: The Functional Big Three

You will find a hypothetical numerical example. But the idea is to maintain good form and make small jumps in weight.

 

[JDid23]

See thats the thing, this workout is based completely on YOUR perception. It is thinking on your feet at its finest.

I began Week 1 at roughly 85% of my max to see where I was. So I took 425 (85% of 500). Idid 3 reps. I could do more and my form was good. So I added 10 lbs. Did 2 reps. It worked. Added more weight. etc.

The idea is to make small jumps in weight.

I have discussed Quality Volume Training in this article: The Functional Big Three

You will find a hypothetical numerical example. But the idea is to maintain good form and make small jumps in weight.

Thanks- i'll check it out


Squat 1RM Day

Squat- All ATG
45x5
95x3
135x2
185x1
225x1
245x1- PR
265x1- PR
275x0 (was almost detrimental... but i got it in the rack in time)
275x1 (+ Belt)- PR

1 legged SLDL
40 lb DB x 10 (per leg)- PR 5x10
40 lb DB x 10 (per leg)
40 lb DB x 10 (per leg)
40 lb DB x 10 (per leg)
40 lb DB x 10 (per leg)



Comments: Fuck yeah!!!! 265 wasn't hard.. i had a guy who squats 4+ plates and deadlifts 5+ plates, and he watched my form on 265 and up. I threw up 265 like it was my set of 225- was fucking on that shit. He said it was really good and that he couldn't pick out any mistakes. Even on 275 with no belt, he said that my form was good, but the bar was just wobbly. 275 is definitely a major milestone for me- real satisfied with today's session. 1 legged SLDLs are also killer on my hammies. One person walked by and his foot barely touched my leg, but i lost my balance completely.

Btw, i literally saw stars/butterflies or some fucked up shit after my first set of 275 that i missed. I honestly wanted to pass the fuck out.

 

[Tblock1]

Thanks- i'll check it out


Squat 1RM Day

Squat- All ATG
45x5
95x3
135x2
185x1
225x1
245x1- PR
265x1- PR
275x0 (was almost detrimental... but i got it in the rack in time)
275x1 (+ Belt)- PR

1 legged SLDL
40 lb DB x 10 (per leg)- PR 5x10
40 lb DB x 10 (per leg)
40 lb DB x 10 (per leg)
40 lb DB x 10 (per leg)
40 lb DB x 10 (per leg)



Comments: Fuck yeah!!!! 265 wasn't hard.. i had a guy who squats 4+ plates and deadlifts 5+ plates, and he watched my form on 265 and up. I threw up 265 like it was my set of 225- was fucking on that shit. He said it was really good and that he couldn't pick out any mistakes. Even on 275 with no belt, he said that my form was good, but the bar was just wobbly. 275 is definitely a major milestone for me- real satisfied with today's session. 1 legged SLDLs are also killer on my hammies. One person walked by and his foot barely touched my leg, but i lost my balance completely.

Btw, i literally saw stars/butterflies or some fucked up shit after my first set of 275 that i missed. I honestly wanted to pass the fuck out.

Nice work man! Remember em said he would be hella pissed if you atg squatted 265+? Time to get pissed extra mile hahahahahhahahahahha!!!!!


Jdid you should start working the shit out of your bench and all upperbody to get that bench up...maybe bench once a week and floor presses another time?

 

[JDid23]

Nice work man! Remember em said he would be hella pissed if you atg squatted 265+? Time to get pissed extra mile hahahahahhahahahahha!!!!!


Jdid you should start working the shit out of your bench and all upperbody to get that bench up...maybe bench once a week and floor presses another time?

yep

Yeah man... Looking at it tonight, my upper body looks a hell of a lot bigger than it did a few weeks ago. Also, there is literally no room @ my gym for floor pressing, let alone deadlifts in besides 1-2 spots (which is why i always make sure someone lets me work in).. The room for floor pressing would take up the 1-2 spots i am talking about for ANYTHING done with a barbell besides curls.

I might have to do them at school- Wouldn't really want to workout there because of all the douchey underclassmen, but if i did i would have to deadlift there first to make my mark.. There might be more room there to floor press- i'll have to check it out.

If i were to implement floor presses, it would probably be on military day. The one thing i am concerned about (location wise) is that there is nowhere to do dips at my school gym. I guess i could always add dips to bench day.

Also, side note- about 30 minutes after i got home and chilled, i got a headache and i still have one!!!! i am exhausted as fuck right now and there is no doubt in my mind that it's from squatting.

 

[Tblock1]

yep

yeah man... Looking at it tonight, my upper body looks a hell of a lot bigger than it did a few weeks ago. Also, there is literally no room @ my gym for floor pressing, let alone deadlifts in besides 1-2 spots (which is why i always make sure someone lets me work in).. The room for floor pressing would take up the 1-2 spots i am talking about for anything done with a barbell besides curls.

I might have to do them at school- wouldn't really want to workout there because of all the douchey underclassmen, but if i did i would have to deadlift there first to make my mark.. There might be more room there to floor press- i'll have to check it out.

If i were to implement floor presses, it would probably be on military day. The one thing i am concerned about (location wise) is that there is nowhere to do dips at my school gym. I guess i could always add dips to bench day.

also, side note- about 30 minutes after i got home and chilled, i got a headache and i still have one!!!! I am exhausted as fuck right now and there is no doubt in my mind that it's from squatting.

eat!!!!

 

[ExtraMile]

jdid you do floor presses in a power rack not just anywere on the floor...

 

[JDid23]

jdid you do floor presses in a power rack not just anywere on the floor...

yeah i know.. and there is only 1 rack at my gym

 

[ExtraMile]

yeah i know.. and there is only 1 rack at my gym

mine doesnt even have a power rack so I cant do them at all except with dumbells

lol I didnt say I would be pissed if you squatted 265 I dont think I just said if you squatted more than me... and I doubt I could ATG squat 265 anymore or if I even could before I got injured...

 

[Tblock1]

lol if you ATG squat 265+ Ill be hella pissed

no offence

I quoted it from May 17th EM. I just searched it in the searcher thing and there it was. Are you gonna get pissed em??? Sorry couldn't help it hahahha!

 

[JDid23]

lol!! ^^ it was all in good fun. btw tblock, you mind reading up a bit to answer my ? on floor presses?

 

[ExtraMile]

damn i dont even remember that lol i dont know what you want me to say

 

[Tblock1]

damn i dont even remember that lol i dont know what you want me to say

I want you to Lol jk I was just messing with ya. I do have a good memory though so watch out

Jdid: I already answered your floor press question man. Didn't you see the big EAT!!!! ? That will solve your floor press problem! No but seriously I would just do it at your regular gym if you can find the room, or just go to your school gym. If you could get a spotter you could do it without a rack, just have the spotter deadlift the weight to your arms haha! You could also do it with two small platforms that would keep the weight off you if you dropped it.

 

[ExtraMile]

at the memory thing: so do i normally especially with contents of food like remembering how much protein per 100g in x food and how much carbs per ounce in y food lol prob cause i talked alot of trash about jdid's lifts... it was all just messing aruond thuogh im glad he got that strong because i remember way back when saibot was helping him and saibot saying to me how frustrating it was trying to help him when he kept changing his goals and ideas haha. Jdid was a mess (no offence) with both his goals and his routines but i managed to talk him out of it and spent ages on msn sorting out a new routine and shit with him and now look where he is

cant be bothered with getting angry now when im injured and in a mess lol woke up this mornin with a trapped nerve in my back and thought i had re injured myself in another spot!

 

[Tblock1]

at the memory thing: so do i normally especially with contents of food like remembering how much protein per 100g in x food and how much carbs per ounce in y food lol prob cause i talked alot of trash about jdid's lifts... it was all just messing aruond thuogh im glad he got that strong because i remember way back when saibot was helping him and saibot saying to me how frustrating it was trying to help him when he kept changing his goals and ideas haha. Jdid was a mess (no offence) with both his goals and his routines but i managed to talk him out of it and spent ages on msn sorting out a new routine and shit with him and now look where he is

cant be bothered with getting angry now when im injured and in a mess lol woke up this mornin with a trapped nerve in my back and thought i had re injured myself in another spot!

Fuck man! To be honest I enjoy seeing other people compete as well as myself so when you got injured and now jdid is getting ahead I am a little pissed myself! However jdid is doing awesome and I love to see that, I just want to see his upperbody strength up to par!!!!

 

[ExtraMile]

yeah man i was stoked before and ready to do a competition with him. I have only 3 weeks until I turn 16 and was hoping to smash the 242 bench record while I was 15 but dont look like its gonna happen, I might phone one of the organisers or even the president of the federation as Iv spoke to him before and see if theres any chance a competition could/would be organised in the next week weeks and even though I have exams and shit just go along and try to hit it, doubt it will happen though

 

[Tblock1]

yeah man i was stoked before and ready to do a competition with him. I have only 3 weeks until I turn 16 and was hoping to smash the 242 bench record while I was 15 but dont look like its gonna happen, I might phone one of the organisers or even the president of the federation as Iv spoke to him before and see if theres any chance a competition could/would be organised in the next week weeks and even though I have exams and shit just go along and try to hit it, doubt it will happen though

Do you think you could pause bench 242 right now? I can't remember did you get 220x5 the other day? If so you could definitely pause 240+

 

[ExtraMile]

Do you think you could pause bench 242 right now? I can't remember did you get 220x5 the other day? If so you could definitely pause 240+

yeah i got 220x5 but with no pauses

not sure if i could hit 242 right now...

 

[JDid23]

Wow... Honestly the best weekend of my life- lemme know if you guys want to hear any stories lol


Tomorrow is Military Press Day. I am going to my college to schedule classes for next year on Tuesday, and will resume with deadlift day on Thursday. Hope everyone is had a fun weekend and is hitting their goals

 

[Tblock1]

Wow I want to hear stories ahahhaa!

Check my weekend I went backpacking and my bud was leading the way and he almost got bitten by a rattlesnake!

rattlesnake pictures by knivesforfun - Photobucket

Got some pictures but it was in the weay of th trail so I had to move it with a big stick, pcitures above I got a video too hahaha

 

[miked8c]

Haha I had a solid weekend too, though nothing interesting like backpacking. Just partying with the class I graduated with, doing shit I'll regret tomorow morning. No Schoooolllllll

 

[JDid23]

Haha I had a solid weekend too, though nothing interesting like backpacking. Just partying with the class I graduated with, doing shit I'll regret tomorow morning. No Schoooolllllll

nice man. same here

TBlock- my friend slammed his head in the ocean when he was really drunk... came up looking like the most fucked up person alive so we told everyone he got into a fight with a guido.. we also met a blowup doll named Nancy on the beach, and we carried her around for the entire trip until some 30 year old came up to our room to party and threw her off. My other friend who is extremely overweight got his nipple pierced...

nothing really in depth, but i don't have much time now so i'll go more into detail later lol

 

[JDid23]

Military Press Day----- cut short since i went into it feeling like shit. Miserable workout


Military Press
45x8
65x8
85x8
85x8
85x7
85x6
85x5
- PR 34 reps in 5 sets with 85 lbs.

Neutral Grip Chins
5
5
5

Dips
0
0


Comments: My left tricep was in during the dips, and i couldn't even go down without it hurting too much. Hopefully it will be ok as i am not hitting my tris until the end of the week for bench press day. My body definitely isn't used to this kind of volume, so maybe i should start with even lighter weights? Idk- any ideas are more than welcome!!!

Then again, it might have just been my diet this weekend. It consisted of mostly beer, good amount of hard alcohol, and processed food once again coupled with more alcohol. Also had water. I drink sparingly, but this weekend i went way over the top. Anyone think this has something to do with my hindered performance?

 

[ExtraMile]

try some rolling dumbell extensions on a decline bench instead of the dips bro or you could try it on a flat bench and with an EZ bar. That is what I did when I was comig back from my real bad rotator cuff injury and it was semi-healed. They're good for your lockout strength on presses.

 

[Tblock1]

Military Press Day----- cut short since i went into it feeling like shit. Miserable workout


Military Press
45x8
65x8
85x8
85x8
85x7
85x6
85x5
- PR 34 reps in 5 sets with 85 lbs.

Neutral Grip Chins
5
5
5

Dips
0
0


Comments: My left tricep was in during the dips, and i couldn't even go down without it hurting too much. Hopefully it will be ok as i am not hitting my tris until the end of the week for bench press day. My body definitely isn't used to this kind of volume, so maybe i should start with even lighter weights? Idk- any ideas are more than welcome!!!

Then again, it might have just been my diet this weekend. It consisted of mostly beer, good amount of hard alcohol, and processed food once again coupled with more alcohol. Also had water. I drink sparingly, but this weekend i went way over the top. Anyone think this has something to do with my hindered performance?

Man the weekend cold have definitely f'ed up your workout, not drinking enough water and bad diet could kill it. Hope ypur left bicep feels better, I haave had pain there before too.

 

[JDid23]

Man the weekend cold have definitely f'ed up your workout, not drinking enough water and bad diet could kill it. Hope ypur left bicep feels better, I haave had pain there before too.

yeah man i think that was it... oh well though- deadlifts tomorrow or thursday definitely going to redeem myself. Probably going to

I am thinking of training with 3 (bare minimum)+ working sets per workout per big lift and sticking to 5 (really minimum besides sometimes on deads)+ rep sets.

Time to put on some size before summer!!!! Any suggestions for deadlift day tomorrow as far as assistance goes? Thinking of doing front squats, hypers, curls (always on deadlift day. no homo.) and maybe 1 or 2 other exercises. Pullthroughs have been good but i want to try some new assistance.

 

[Andalite]

Front Squats after Deadlifts is a great idea. Go heavy because you will be surprised at the result

 

[JDid23]

Front Squats after Deadlifts is a great idea. Go heavy because you will be surprised at the result

Was going to do that, but first of all i wanted to die and second of all, the one rack was being used by 2 people and i didn't have time.


Deadlift Day

Deadlift
135x5
185x5
225x3
275x5- PR 5x5
275x5
275x5
275x5
275x5

Alt. DB Curls
20 lb DBs x 10 (per arm)- PR 4x10
20 lb DBs x 10
20 lb DBs x 10
20 lb DBs x 10

Hypers (BW)
20- PR 3x20
20
20


Comments: Good workout. I was soo fatigued after deads- especially my grip. My shins were bleeding after the first set with 275, but i honestly could give 2 shits. Gotta start wearing higher socks to avoid this shit. Form has really been spot on with deadlifts, and if i had more time i would have gotten 6 sets of 5 reps with 275. Can't wait to keep killing these multiple set deadlifts!!!!

 

[Tblock1]

damn man that is a lot of sets on deads! I like the multiple sets for squats cause I always feel them getting easier and about halfway through my form feels perfect. What would you guesstimate is your 5rm for deadlifts right now? 300x5 maybe?

 

[ExtraMile]

I bet his 5rm is around 305-310 and his 3rm is around 315-320. Your 1rm is 335 right?

nice work on the 5x5 deads. Hows that tricep?

 

[JDid23]

I bet his 5rm is around 305-310 and his 3rm is around 315-320. Your 1rm is 335 right?

nice work on the 5x5 deads. Hows that tricep?

275 wasn't really too challenging, but it honestly gave me a hell of a workout- never done deads like this before, and my grip felt real strong. I was conscious of doing every little thing- pulling shoulder blades together, tightening abs really hard, locking out (although this is now a habit).. went real well.

I think I could do around 315x5. My 1RM is 355.

Thanks for asking bout the tricep.. the pain went away completely about an hour after.

 

[the.gladiator1987]

So can someone explain to me this multiple sets of heavy weight and why I should do it and what does it do exactly? INstead of going to a top set? I feel this would be good for deada and squats since it seems like you would work on quality and not just 1 heavy set every workout. I like the idea of it just dont understand why or what it does

 

[JDid23]

So can someone explain to me this multiple sets of heavy weight and why I should do it and what does it do exactly? INstead of going to a top set? I feel this would be good for deada and squats since it seems like you would work on quality and not just 1 heavy set every workout. I like the idea of it just dont understand why or what it does

I think it has to do with something like neurological adaption.. not sure though- would love to hear a definitive answer from someone though.

my entireeeee back is sore as hell today. My tris are a bit sore too, but should be ok on bench tomorrow. I am thinking of trying for 140x5x5, but still really not sure. Any ideas on what i should go for with 140? Going to add 5 lbs per week to my bench.

Also, since I am adding more volume to my workouts I will see how I feel workout to workout and maybe have a deload day/week every once in a while.

 

[ExtraMile]

the reason that i have heard and i can think of are these

with more than one set with the top weight you can progress not just in weight and reps but also in density, total volume and stuff like that

with lots of sets with the heavy weight it allows your CNS to get more adapt to handling the heavy weight

better for neurological adaption

helps develop form with heavy weight better than if you were just lifting it for one set a week

some people find it more fun as they can do lots of sets of deadlifts or whatever rather than just one then moving on to the next exercise

 

[miked8c]

Jdid, whats your height and BW.

 

[JDid23]

I am about 5'9 and weigh 160-165.

 

[miked8c]

Solid man, you look like more. I was wondering why your back is hella more defined then mine.

 

[Andalite]

So can someone explain to me this multiple sets of heavy weight and why I should do it and what does it do exactly? INstead of going to a top set? I feel this would be good for deada and squats since it seems like you would work on quality and not just 1 heavy set every workout. I like the idea of it just dont understand why or what it does

EM has described it best (really, his explanation is REALLY good) but I want to add something.

Think of it like this:

One Set with heavy weight < many sets with heavy weight = less muscle imbalance = less chances of injury = quality reps = better progress

And these sets do not have to be static like what Josh did. You can wave them..whatever. the point is you have more than 1 work set.

 

[JDid23]

EM has described it best (really, his explanation is REALLY good) but I want to add something.

Think of it like this:

One Set with heavy weight < many sets with heavy weight = less muscle imbalance = less chances of injury = quality reps = better progress

And these sets do not have to be static like what Josh did. You can wave them..whatever. the point is you have more than 1 work set.

yep good shit ^

 

[JDid23]

Solid man, you look like more. I was wondering why your back is hella more defined then mine.

thanks a lot bro! I definitely don't want to gain too much weight since i like the lean look, even if that means sacrificing a bit off my lifts. I would honestly be fine DLing 405, squatting 315, and benching 225 about 1 year from now if i like the way my body looks.

Having said that, goals change so i never know what i might want to do next. Going to keep having fun i guess

 

[the.gladiator1987]

So what % should you start out with for your first week at your top set? Should they be to failure or near failure?

 

[Andalite]

So what % should you start out with for your first week at your top set? Should they be to failure or near failure?

It depends.

It should generally be a waved load.

So:

Week 1: High Volume
Week 2: Medium Volume
Week 3: Very High Volume
Week 4: Low Volume

The intensity should roughly be in the 90%+ range or at the very very lowest 85% but that is REALLY pushing it.

If you want I can give a more detailed response.....but it will involve numbers and what not and most of my training is 70% thinking on my feet so I will have to show possible scenarios, etc so if you really want, I can give you a proper detailed response but it will be a long read...

 

[JDid23]

Bench Day


Bench
45x10
95x5
115x3
140x6- PR 4x6
140x6
140x6
140x6
140x3 1/2

DB Row
35 lb DB x 8
50 lb DB x 8 (per arm)- PR 3x8
50 lb DB x 8
50 lb DB x 8

DB Bench
50 lb DBs x 8
50 lb DBs x 7

Seated Calves
45 x 10 (4 second + pause at bottom on all reps)
45x10

Dips (for chest)
6
6
4 1/2 (i think)


Comments: Bench went real well. On the 4th set, the 4th rep felt really hard, but i kept really good form and nailed the next 2 reps. DB Rows were fairly easy, and if my back wasn't so sore from high volume deads i would have done more. BB Bench took so much out of me that DB Bench went terribly. Calves were just to break between dips and bench, but dips were hella hard today. COuld have done more on first 2 sets, but didn't want to. going out to play soccer soon