Rest intervals are very effective,those 30 sec ones.Last year I did some power phases with rest getting down to 30 seconds and had fun.
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What Are You Training Today?
- Thread starter Oregonstrong
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Oregonstrong
New Member
after a month what will change about your routine Doc?
After my PL meet I will probably take a couple days rest to do some extra recovery, stretching, and working on mobility. After that it will be on to another macro cycle of Texas Method, the cube, or maybe Lilliebridge's template. Right now I'm peaking for the meet so the intensity and volume is much higher than it would normally be.
I'm doing dynamic effort squats and pulls on alternating days and for dynamic effort to be effective rest intervals must be kept short. Definitely enjoying them although the back pumps from deads last night affected my dynamic squats.
Doc, do you take regular deload periods every few months of training? Generally 1 week off every 3-4 months of training will allow better recovery. Understandable that's hard when you are prepping for a meet, but you do need time to recover.
Unless I'm following a very specific template that calls for regular and structured deloads no, I never do regular deloads. That's not to say I won't deload I just don't plan it until it's evident I'm crossing from the overreaching threshold to the overtraining threshold.
My programming is generally very structured. Progression is always programmed in and I do not go by feel unless it's a very off day in which case I may just do a light workout and call it quite early. I deload only when fatigue levels are too high to keep sustaining progress and overtraining is imminent.
I also tend to lose strength very quickly when taking rest days. Anything more than two missed training sessions and I can tell a noticeable difference in strength. My deloads are active not passive to make up for that. I don't skip a week but cut back volume by maybe 30-60%, try to maintain intensity or drop it slightly, and drop accessory assistance work.
My programming is generally very structured. Progression is always programmed in and I do not go by feel unless it's a very off day in which case I may just do a light workout and call it quite early. I deload only when fatigue levels are too high to keep sustaining progress and overtraining is imminent.
I also tend to lose strength very quickly when taking rest days. Anything more than two missed training sessions and I can tell a noticeable difference in strength. My deloads are active not passive to make up for that. I don't skip a week but cut back volume by maybe 30-60%, try to maintain intensity or drop it slightly, and drop accessory assistance work.
You don't have to stop training totally during a deload so you can simply do more cardio or do a much lighter routine during the deload period.
My cardio is primarily sex, sets of > 5 reps, and walking to and from the gym lol. I also do prowler work, HIIT, hill sprints etc from time to time. I know what you're saying though and that is what I do end up doing during a deload. I just don't schedule deloads I guess is what I'm trying to say. When I need one I'll take it but it's not planned in advance.
Oregonstrong
New Member
Legs yesterday
Seated leg curls – 2-3 warm up sets. For this week pyramid up to some heavy weight. Rep scheme is 15, 12, 9, and 6. Then do a 5th set of 25 reps for some extra pump. 5 total work sets.
Leg press – Let’s load up the leg press today. Do sets of 10 all the way up until you can barely get 10. Once you do that, I also want a drop set. Do 10, pull some weight, and do 8, pull some weight and do 8, then
pull some weight and force 25 reps out however you need to, to get the reps. Use your strongest stance.
We’ll call this 4 sets. 4 total work sets.
Smith squat – Get your feet out in front of you and do a few sets of 6 to get you to a weight that is a tough 8. Do the set of 8, and then we will do a dropset. I want you to do 8 reps, then drop the weight and do 6
reps, then drop the weight and grind out 10 more reps. Your legs should be pumped beyond belief. We’ll call this 2 sets. 2 total work sets.
Hack squats – Go down deep and do rest pause style for 3 sets of 8. Don’t lockout, use continuous tension. Place your feet high but close together on these. 3 total work sets.
Barbell stiff legged deads – Do 2 sets of 20. Work the stretch, your legs will be tight and full of blood. 2 total work sets.
This was a killer workout!!!!!!!!! Try it guys!!!!
Seated leg curls – 2-3 warm up sets. For this week pyramid up to some heavy weight. Rep scheme is 15, 12, 9, and 6. Then do a 5th set of 25 reps for some extra pump. 5 total work sets.
Leg press – Let’s load up the leg press today. Do sets of 10 all the way up until you can barely get 10. Once you do that, I also want a drop set. Do 10, pull some weight, and do 8, pull some weight and do 8, then
pull some weight and force 25 reps out however you need to, to get the reps. Use your strongest stance.
We’ll call this 4 sets. 4 total work sets.
Smith squat – Get your feet out in front of you and do a few sets of 6 to get you to a weight that is a tough 8. Do the set of 8, and then we will do a dropset. I want you to do 8 reps, then drop the weight and do 6
reps, then drop the weight and grind out 10 more reps. Your legs should be pumped beyond belief. We’ll call this 2 sets. 2 total work sets.
Hack squats – Go down deep and do rest pause style for 3 sets of 8. Don’t lockout, use continuous tension. Place your feet high but close together on these. 3 total work sets.
Barbell stiff legged deads – Do 2 sets of 20. Work the stretch, your legs will be tight and full of blood. 2 total work sets.
This was a killer workout!!!!!!!!! Try it guys!!!!
Oregonstrong
New Member
Chest/shoulder/tricep tonight.....
Machine press – Do several warm ups then do 3 sets of 8 reps with a full range ofmotion and flex at the top. Stretch good at the bottom too. Your chest should be on fire if you do these right. Use a neutral grip
with palms facing in. 3 total work sets.
Decline smith press – On these find a weight that is a moderately hard 8. Just keep adding 20 pounds a set until you can barely get 4 or 5. I did, 8, 8, 8, 7, 5 with 20 lb jumps FYI. 5 hard sets and use a small angle on these to avoid rotator stress. 5 total work sets.
Incline barbell press – On these do 4 sets of 8. Don’t lock out, and don’t touch chest as usual. It won’t take much weight on these after all the other work, but still push to use as much as you can with good form. 4 total work sets.
Flat dumbell press – You thought the barbell inclines were heavy..wait until you see how heavy these feel.
Do 3 perfect sets of 8 – perfect stretch and flex. 3 total work sets.
V bar pushdowns – Go heavy and flex at the bottom. Do 5 sets of 10.
Supersetted with
Kettlebell tricep extensions – Am I going crazy..nope. Kettlebells actually feel good on these. Just do a standing tricep extension (one-arm at a time) with these. Your elbows will be plenty warm from all the chest work and the pushdowns you are supersetting. Work the stretch really hard on these. It will feel great. Do sets of 10 on these.
10 total work sets via supersets.
Barbell front raises – Do sets of 12 on these. Raise the barbell to eye level.
Supersetted with
Spidercrawls – Up and down the wall 3 times – this will BURN!!!
10 total work sets via supersets.
rare break from rear delts this week.
Machine press – Do several warm ups then do 3 sets of 8 reps with a full range ofmotion and flex at the top. Stretch good at the bottom too. Your chest should be on fire if you do these right. Use a neutral grip
with palms facing in. 3 total work sets.
Decline smith press – On these find a weight that is a moderately hard 8. Just keep adding 20 pounds a set until you can barely get 4 or 5. I did, 8, 8, 8, 7, 5 with 20 lb jumps FYI. 5 hard sets and use a small angle on these to avoid rotator stress. 5 total work sets.
Incline barbell press – On these do 4 sets of 8. Don’t lock out, and don’t touch chest as usual. It won’t take much weight on these after all the other work, but still push to use as much as you can with good form. 4 total work sets.
Flat dumbell press – You thought the barbell inclines were heavy..wait until you see how heavy these feel.
Do 3 perfect sets of 8 – perfect stretch and flex. 3 total work sets.
V bar pushdowns – Go heavy and flex at the bottom. Do 5 sets of 10.
Supersetted with
Kettlebell tricep extensions – Am I going crazy..nope. Kettlebells actually feel good on these. Just do a standing tricep extension (one-arm at a time) with these. Your elbows will be plenty warm from all the chest work and the pushdowns you are supersetting. Work the stretch really hard on these. It will feel great. Do sets of 10 on these.
10 total work sets via supersets.
Barbell front raises – Do sets of 12 on these. Raise the barbell to eye level.
Supersetted with
Spidercrawls – Up and down the wall 3 times – this will BURN!!!
10 total work sets via supersets.
rare break from rear delts this week.
Oregonstrong
New Member
Back, Hams, calves, abs tonight
Meadows rows – After a few warm ups, pyramid up. Do 3 heavy sets of 8 on these, then do 2 heavy sets of 6 on these. Stretch good and use perfect form. 4 total work sets.
Wide grip lat pulldowns – Drive these all the way down and flex hard. Let these stretch you big time at the top. Your butt should come out of the seat the stretch is so intense. Do 4 sets of 8. 4 total work sets.
Barbell shrug deadlift – Pull from the floor. Do 1 deadlift and then 1 shrug all in one motion (kind of like the Reeves deads where you explode up and do the pull and shrug in one continuous motion). Do 5 sets
of 6 reps. So each set is 6 pulls and 6 shrugs. 5 total work sets.
Chest supported row – Keep your elbows up so you hit traps, rear delts, and rhomboids. Stretch at the bottom. Do 3 sets of 10 reps. 3 total work sets.
Banded Hyperextension – Do as many as you can with bands, then drop the band and go to complete
failure. Do 2 sets like this. 2 total sets
Hams
Lying leg curls – Do 5 sets of 10 reps with perfect form. Flex at the top. total work sets.
Meadows rows – After a few warm ups, pyramid up. Do 3 heavy sets of 8 on these, then do 2 heavy sets of 6 on these. Stretch good and use perfect form. 4 total work sets.
Wide grip lat pulldowns – Drive these all the way down and flex hard. Let these stretch you big time at the top. Your butt should come out of the seat the stretch is so intense. Do 4 sets of 8. 4 total work sets.
Barbell shrug deadlift – Pull from the floor. Do 1 deadlift and then 1 shrug all in one motion (kind of like the Reeves deads where you explode up and do the pull and shrug in one continuous motion). Do 5 sets
of 6 reps. So each set is 6 pulls and 6 shrugs. 5 total work sets.
Chest supported row – Keep your elbows up so you hit traps, rear delts, and rhomboids. Stretch at the bottom. Do 3 sets of 10 reps. 3 total work sets.
Banded Hyperextension – Do as many as you can with bands, then drop the band and go to complete
failure. Do 2 sets like this. 2 total sets
Hams
Lying leg curls – Do 5 sets of 10 reps with perfect form. Flex at the top. total work sets.
Oregonstrong
New Member
Scheduled off day today for me, what are you guys training today?!
Saturday:
Squats: 5 sets of doubles at 85% 1RM
Speed pulls: 5sets of doubles at 60% 1RM <---- stopped after 3rd set something popped kind of in my back. Was able to finish the workout but stopped deads
Glute bridges: 4 sets of 10
Something else I'm forgetting
Squats: 5 sets of doubles at 85% 1RM
Speed pulls: 5sets of doubles at 60% 1RM <---- stopped after 3rd set something popped kind of in my back. Was able to finish the workout but stopped deads
Glute bridges: 4 sets of 10
Something else I'm forgetting
Sunday.
OHP: 4 sets of trips at 8 RPE
Horizontal row: 4 sets of 10 reps
Weighted incline sit-ups.
OHP: 4 sets of trips at 8 RPE
Horizontal row: 4 sets of 10 reps
Weighted incline sit-ups.
Oregonstrong
New Member
Nice Doc! How far out from your meet are you?
Oregonstrong
New Member
I'm wishing I was in the gym today, have to live vicariously through you guys!
had to do so much shoveling after yet another snowstorm so was too tired to go to the gym but went anyway and barely got 225x6 on bench as my arms were so tired and that I had not really eaten much. Still managed to bang out the reps after buying a redline PWO to drink as that perked me up a good bit.
Saturdays = Squaturdays
Saturdays = Squaturdays
Luv it!
Oregonstrong
New Member
Damn still battling that snow brother, I don't envy you one bit. Has been beautiful here but I have a fear we have a bunch of rain coming soon and when it rains in the PNW it pours!
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