progress/training log

[weighted chinup]

Well damn sorry to hear you're having to take a seat, so to speak, but hopefully you'll have a speedy recovery.

I'm just trying to come up with something a little more efficient, as a couple others have stated that my current training style may be causing me to spin my wheels somewhat.

Had a few other suggestions from OdieM and Eman but haven't decided on anything concrete as of yet.

For your suggested style how is it as far as strength gains? Because of course I want to be somewhat aesthetic, nobody wants to look like a potato haha, but I'm also trying to get strong as hell too.

It's probably even better for strength gains, but this would also depend on what periodization techniques you use and some other factors. High frequency + employing periodization techniques to handle fatigue + properly designed volume requirements = stupid fast strength gains.

The primary reason why high frequency is so effective for growth is because of how much better you will get at your main movements if the routine is properly design. Your physique will reflect this. Weekly volume doesn't have to be low on such a routine, I kept mine on the high end of what was sustainable and I even included scheduled deloads to deal with fatigue. The constant elevation of muscle protein synthesis from high frequency is just a nice bonus really, the dramatic strength increases is going to be responsible for the majority of improvements in your physique.

 

[insaiyan93]

It's probably even better for strength gains, but this would also depend on what periodization techniques you use and some other factors. High frequency + employing periodization techniques to handle fatigue + properly designed volume requirements = stupid fast strength gains.

The primary reason why high frequency is so effective for growth is because of how much better you will get at your main movements if the routine is properly design. Your physique will reflect this. Weekly volume doesn't have to be low on such a routine, I kept mine on the high end of what was sustainable and I even included scheduled deloads to deal with fatigue. The constant elevation of muscle protein synthesis from high frequency is just a nice bonus really, the dramatic strength increases is going to be responsible for the majority of improvements in your physique.

Well it definitely sounds promising. I hate to be a nuisance, but would it be possible for you to just give me a good place to start as far as just reading about some of what you mentioned as far as periodization techniques and volume requirements? I suppose I could just ask you to write me some sort of plan out but I don't really like doing things that way because then I'm just following instructions and not learning anything. Not that it wouldn't still work just as well, but I think it's silly if you're doing something but you don't understand why what you are doing is working.

 

[weighted chinup]

There are many periodization techniques out there you can use. My routine was a dual factor routine that undulated intensity everyday and also used scheduled deloads to handle fatigue since weekly volume was high.

This is how I handled periodization on my current programming and is currently my preference for intermediate and advanced lifters:

http://www.jmaxfitness.com/blog/daily-undulating-periodization/

This is what I used to design weekly and daily volume for each lift:

http://www.powerliftingwatch.com/files/prelipins.pdf

There are also other tools as well such as auto-regulation techniques that can make a routine even more effective or productive you can utilize.

 

[insaiyan93]

There are many periodization techniques out there you can use. My routine was a dual factor routine that undulated intensity everyday and also used scheduled deloads to handle fatigue since weekly volume was high.

This is how I handled periodization on my current programming and is currently my preference for intermediate and advanced lifters:

http://www.jmaxfitness.com/blog/daily-undulating-periodization/

This is what I used to design weekly and daily volume for each lift:

http://www.powerliftingwatch.com/files/prelipins.pdf

There are also other tools as well such as auto-regulation techniques that can make a routine even more effective or productive you can utilize.

Awesome! Hey thanks a lot,I truly appreciate you taking some time to cite those for me, I'm gonna start reading up this tonight and see if I can't figure it out and come up with some sort of game plan and then i'll probably bounce it off you just to see if it sounds reasonable.

 

[Docd187123]

Awesome! Hey thanks a lot,I truly appreciate you taking some time to cite those for me, I'm gonna start reading up this tonight and see if I can't figure it out and come up with some sort of game plan and then i'll probably bounce it off you just to see if it sounds reasonable.

When WeightedChinup speaks, Doc listens. Look at his log and run the numbers. There is so much detail and planning in it that it's an algorithm for success.

It's good you want to read and get a grasp on things on your own. It will make your future brighter in this endeavor.

 

[insaiyan93]

When WeightedChinup speaks, Doc listens. Look at his log and run the numbers. There is so much detail and planning in it that it's an algorithm for success.

It's good you want to read and get a grasp on things on your own. It will make your future brighter in this endeavor.

I will have to give that log a look over for sure. I mean just looking at the guy he clearly knows what he's doing haha.

But yeah man I just like to have atleast some basic understanding of what I'm doing and why it works, anyone can just follow instructions, that's easy, but if I can get a grasp on it, it will be easier for me to come up with my own formula and tweak it to fit me the best I I think

 

[insaiyan93]

Still just finishing this week off on my regular routine so I did my deadlift day today

1.deadlifts
1 warmup 135lb x 10
1 set 225lb x 10
6 sets 315lb x 5
2 sets 225lb x 8

2. Goodmornings
I've never done this before, got a crazy lower back pump though, started off pretty light since I didn't really have any idea what these feel like

1 set 95lb x 12
4 sets 135lb x 10

3. Hyperextensions
6 sets holding 45lb plate x 8-10

4.romanian deadlift
5 sets 225lb x 10

5.bent over rows(just to give my upper back s little pump)
4 sets 135lb x 20

Then went and did my HIIT, bumped it up to 12 minutes today and actually felt pretty good, either I'm getting a little more in shape or maybe I just had a good day, I'll do it again tomorrow and see if I'm still feeling pretty good I'll bump it up to 15 minutes.

 

[insaiyan93]

Ayyyy the scale I ordered was here when I got home.

 

[Flex14]

Keep up the good work brother! Glad too see the scale came in. Great way to know exactly what you're taking in and to stay on track!

 

[Perrin Aybara]

First off, I want to say great job on the progress so far. You've got the mindset to go far with this and keeping this log and being willing to take advice is going to help you get there even faster.

With that said I agree 100% with Doc and WC on the frequency thing. I've been on high frequency for about a year now and I love it. I also borrowed a bit from that same page on DUP that WC linked when I set up my DUP I used last year. I'm not well versed on Prilepin's yet, so I haven't applied that to my training yet.

Anyway though, I'm not as knowledgeable as Doc or WC, but I wanted to chime in and say high frequency training is awesome and I've gotten fantastic results with it. I think you will if you run it, too. I'll follow along and help out where I can. Keep up the good work.

 

[insaiyan93]

Keep up the good work brother! Glad too see the scale came in. Great way to know exactly what you're taking in and to stay on track!

Yeah I was stoked to finally get it, from the looks of it I've been doing a decent job of estimating, but I have been fairly liberal with my estimations and it seems I've actually been consuming less calories than I thought I was, but no freakish weight loss or strength loss so I'm jot worried, but it is nice to know I can be as accurate as possible from now on. Thank you, I'm just gonna keep hammering away at it haha.

First off, I want to say great job on the progress so far. You've got the mindset to go far with this and keeping this log and being willing to take advice is going to help you get there even faster.

With that said I agree 100% with Doc and WC on the frequency thing. I've been on high frequency for about a year now and I love it. I also borrowed a bit from that same page on DUP that WC linked when I set up my DUP I used last year. I'm not well versed on Prilepin's yet, so I haven't applied that to my training yet.

Anyway though, I'm not as knowledgeable as Doc or WC, but I wanted to chime in and say high frequency training is awesome and I've gotten fantastic results with it. I think you will if you run it, too. I'll follow along and help out where I can. Keep up the good work.

Thanks bro, it's been going well and I'm having fun with it. Very thankful to have so many vets taking and interest and taking time out of their day to help the fat kid hahahahahha.
Seriously though it's great to have some people to give me advice and to bounce ideas off of, the least I can do is listen and learn. I'm actually looking forward to what doc and WC suggested, I didn't get too far into the prilepins last night before I passed out after work, but I read through the DUP program and I think it is going to be the route I take after weighing my options as it seems both effective and time efficient, I only hope odie will forgive me for not copying his plan hahah jk.

 

[Perrin Aybara]

Yeah I was stoked to finally get it, from the looks of it I've been doing a decent job of estimating, but I have been fairly liberal with my estimations and it seems I've actually been consuming less calories than I thought I was, but no freakish weight loss or strength loss so I'm jot worried, but it is nice to know I can be as accurate as possible from now on. Thank you, I'm just gonna keep hammering away at it haha.



Thanks bro, it's been going well and I'm having fun with it. Very thankful to have so many vets taking and interest and taking time out of their day to help the fat kid hahahahahha.
Seriously though it's great to have some people to give me advice and to bounce ideas off of, the least I can do is listen and learn. I'm actually looking forward to what doc and WC suggested, I didn't get too far into the prilepins last night before I passed out after work, but I read through the DUP program and I think it is going to be the route I take after weighing my options as it seems both effective and time efficient, I only hope odie will forgive me for not copying his plan hahah jk.

I haven't seen his plan, but going by how he looks he knows what he's doing. My advice is if you're in this for the long haul try lots of things and run them at least a couple months. Take what works for you and ditch what doesn't and in the future when you're doing your own programming you'll have a diverse background to draw from.

 

[insaiyan93]

Yeah that's the plan, trial and error haha. But for the time being with how my schedule and transportation situation are I am going to give this one a try as I think it is going to be the best for my schedule from what I've read. Interested to try some new stuff, always trained the same way and saw pretty good results but I'm curious if I might be able to find something to take me to the next level.

 

[weighted chinup]

@insaiyan93 I'm in the process of making a thread in the training forum for a Bodybuilding Routine for Intermediate and Advanced lifters.

It's intended for people primarily concerned with hypertrophy and aesthetics so the working intensities I include (80%,85%,75%) are lower then what I train with but take a look once it's up. It's basically all the concepts I talked about earlier being used to produce a program for bodybuilding purposes. I personally love training with higher intensities though even though bodybuilding is my goal, the emphasis towards performance you get with 90% and other high intensities is too much fun.

 

[Docd187123]

I'm still waiting for chipotle mayo dipped el tittayo chips. Sigh, I was actually hungry for them

 

[insaiyan93]

@insaiyan93 I'm in the process of making a thread in the training forum for a Bodybuilding Routine for Intermediate and Advanced lifters.

It's intended for people primarily concerned with hypertrophy and aesthetics so the working intensities I include (80%,85%,75%) are lower then what I train with but take a look once it's up. It's basically all the concepts I talked about earlier being used to produce a program for bodybuilding purposes. I personally love training with higher intensities though even though bodybuilding is my goal, the emphasis towards performance you get with 90% and other high intensities is too much fun.

Sounds good, I'll be on the lookout for it. Always up for a good read and some good information I can use.

 

[insaiyan93]

I'm still waiting for chipotle mayo dipped el tittayo chips. Sigh, I was actually hungry for them

I hear thats all that modern bodybuilders are eating these days. It's allegedly some sort of super food.

 

[weighted chinup]

Sounds good, I'll be on the lookout for it. Always up for a good read and some good information I can use.

For sure. I don't want to mislead you - it's not really much on theory, It's really just a finished routine for intermediate / advanced lifters who train for hypertrophy - but it does serve as an example of how the concepts we were talking about earlier can be implemented.

 

[insaiyan93]

For sure. I don't want to mislead you - it's not really much on theory, It's really just a finished routine for intermediate / advanced guys who train for hypertrophy - but it does serve as an example of how the concepts we were talking about earlier can be implemented.

Well you've already given me a good starting point as far as theory goes, I can do my searching and reading from there as I kindnof know what to look for now.

I think a good example to follow will be helpful while im setting up my own routine.

 

[Docd187123]

Well you've already given me a good starting point as far as theory goes, I can do my searching and reading from there as I kindnof know what to look for now.

I think a good example to follow will be helpful while im setting up my own routine.

You might find this interesting and to prove it's a worthwhile read, I will point out that this article is also in WeightedChinup's library lol

http://www.salisbury.edu/sportsperf...TRAINING FACTS AND FALLACIES - ZATZIORSKY.pdf