progress/training log

[insaiyan93]

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/sportsperformance/Articles/INTENSITY OF STRENGTH TRAINING FACTS AND FALLACIES - ZATZIORSKY.pdf

Sweet thanks man. I will give that a read through this evening when I get home.

 

[insaiyan93]

Did shoulders and a little bit of biceps and some squats today.

1.standing BB Overhead press
Warmup 95lb 20
1 set 135lb x 12
2 sets 155lbs x 6
3 sets 135lb x 8

2.reverse flys SS heavy BB curls (straight bar)

Reverse flys
5 sets 15lb DB's x 20

BB curls
5 sets 100lb x 6-8

3.hammer strength iso lateral shoulder press

1 set 90lb per side x 10
2 sets 135lb per side x 5
1 set 90lb x 10

4.bent over rear laterals SS one armed DB preacher curls

Rear laterals
4 sets 30lb DB x 12

DB preacher curl
4 sets 35lb DB x 12

5.barbell shrugs

1 set 225lb x 20
1 set 315lb x 15
1 set 405lb x 10
2 sets 455lb x 6
1 set 405lb x 10
1 set 315lb x 12
1 set 225lb x 15

6.squats
Warmup 2 sets 135lb x 10
1 set 225lb x 20
3 sets 225lb x 12

Was pressed for time so only did 10 minutes HIIT today, hhad to run some errands in town and couldn't afford to miss the bus and have to wait another hour.

Good work out. 20 reps at 225lb for squats is definitely a pr for me, I've never tried to do more than 12 reps before but I decided to see what I could do and I surprised myself.

 

[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 lifters who train for hypertrophy - but it does serve as an example of how the concepts we were talking about earlier can be implemented.

Ok, so I know I was thinking about doing the routine you outlined in your thread, but the more I thought about it I just don't know that I'm ready to give up my conventional deadlifts, back squats, and bench press, all my goals revolve around those 3 lifts and no matter how I try I just can't get to a point mentally where I can let go, literally losing sleep thinking about it. So I've been trying to come up with kind of my own version using the basic "powerlifting" DUP model they outlined in that article.

This is a rough draft but it's what I've got at the moment.

Monday.
-squats 6 x 3 75%
-bench 5 x 5 80%
-Deadlift 4 x 8 75%
-reverse fly 3 x 12
-leg curls 3 x 12
-calf raise 3 x 20

Tuesday
-lat pulls/pull ups 4 x 10
-bent over rows 4 x 10
-DB curls 4 x 12
-BB preacher curl 4 x 10
-Reverse curls/wrist curls 4 x 20
-some kind of core exercise 4 x 15

Wednesday
-squat 5 x 5 80%
-bench 4 x 8 75%
-Deadlift 6 x 3 75%
-reverse flys 3 x 12
-leg curls 3 x 12
-calf raise 3 x 20

Thursday
-lat pulls/pull ups 4 x 10
-shrugs 4 x 12
-side laterals 4 x 10
-DB curls 4 x 12
-BB preacher curls 4 x 10
-core exercise 4 x 15

Friday
-squat 4 x 8 75%
-bench 6 x 3 75%
-Deadlift 5 x 5 80%
-reverse fly 3 x 12
-leg curls 3 x 12
-calf raise 3 x 20

Sat/sun rest

Like I said, just a rough draft. The two accessory days tuesday/Thursday will be relatively light days of course so I'm rested up for my next heavy day, nowhere near max weight or reps. I did use the split outlined in that article you linked for me but I bumped the 70% lifts up to 75%.
Still reading up in deloads but I was thinking every 5th week or so just do a real light week focusing on like core cardio and some lighter accessory work that I don't do as often.

 

[Perrin Aybara]

If you want to have a look at the DUP routine I ran it's here. It's one of the last posts inside the spoiler tag.

First cycle log and meet prep | Page 12 | MESO-Rx Forum

It's powerlifting oriented, so feel free to take some ideas from it. I gained 50+ pounds on each lift with it in those thirteen weeks. Next time I do something like that I'd like to apply those more advanced programming methods WC uses. Just have to learn more first.

 

[insaiyan93]

If you want to have a look at the DUP routine I ran it's here. It's one of the last posts inside the spoiler tag.

First cycle log and meet prep | Page 12 | MESO-Rx Forum

It's powerlifting oriented, so feel free to take some ideas from it. I gained 50+ pounds on each lift with it in those thirteen weeks. Next time I do something like that I'd like to apply those more advanced programming methods WC uses. Just have to learn more first.

Nice, thank you man! I will put that on my reading itinerary for the evening. Yeah I love the routine he outlined, and I think i will definitely give it a try at some point, the guy knows his stuff. But like I said, I'm just not ready to give up on my big 3 yet as my main focus is strength as opposed to aesthetics, and I think with my diet in check and doing my cardio regularly I will manage to come out looking pretty decent even using a more powerlifting based approach.

 

[Perrin Aybara]

Nice, thank you man! I will put that on my reading itinerary for the evening. Yeah I love the routine he outlined, and I think i will definitely give it a try at some point, the guy knows his stuff. But like I said, I'm just not ready to give up on my big 3 yet as my main focus is strength as opposed to aesthetics, and I think with my diet in check and doing my cardio regularly I will manage to come out looking pretty decent even using a more powerlifting based approach.

I love the outline of WC's program, too. I linked a couple buddies to it that do BB, but they're stuck in their ways too much to try something that different, I think. I'd really love to see it made revolving around the big three. Maybe you all can come up with something.

 

[insaiyan93]

I love the outline of WC's program, too. I linked a couple buddies to it that do BB, but they're stuck in their ways too much to try something that different, I think. I'd really love to see it made revolving around the big three. Maybe you all can come up with something.

Yeah some people just won't give anything else a shot. If they're happy with their progress then I guess that's ok, I could see if they are competing how they may be wary of switching things up, iif it didn't work out for them it could mean the difference between placing or not. However, I'm not competing so I have nothing to lose and lots to gain, hell even without going all the way over to wc's routine I'm still making a pretty monumental change in the way I train right now, pretty excited to see what happens.

 

[Leancuisine]

Let me get this straight.....
So you're telling me you can do 5 sets of 100lb bicep curls for 6-8 reps, but can only do 2 sets of 155lbs for 6 on shoulder press!?
Sup with that?? Shoulder injury?

 

[insaiyan93]

Let me get this straight.....
So you're telling me you can do 5 sets of 100lb bicep curls for 6-8 reps, but can only do 2 sets of 155lbs for 6 on shoulder press!?
Sup with that?? Shoulder injury?

100lb curls were using a little bit of momentum at the bottom, I don't generally do "ccheat curls", but every now and then I will, not swinging like crazy and I do a long squeeze at the top with a real slow negative, just a little swing at the body to get it started. I can do 80lb or so with strict form for 8-10.
As far as the shoulder press, I don't do them standing too often, when I do seated shoulder presses i can hit155lbs for probably 10-12 pretty easy. I could maybe do more standing if I let my form go a little bit, but I don't like to sacrifice form just for the sake of getting a couple more reps, ya know?

 

[Leancuisine]

I hear ya. I'm the opposite, honestly. I started doing push presses upwards of 245lbs, and I can seated mil press 185 for 8-10 now.
I think cheating has its place. I used to have strict as shit form until I watched Pumping Iron and I watched arnold doing seated rows and t bar rows.... he had the worst form I had ever seen! Rocking back and forth like crazy, but then I decided "fuck it, this guy is yoked. Let's try it" and honestly it's done wonders for my strength

 

[insaiyan93]

Yeah I hear ya, like I said every once in a while I will do some cheat reps. Don't usually do push press so I don't know how much I could do on those, last I checked I could do 185 seated for 3 or so. Most I ever hit was like 205 for a single but that was pretty ugly haha

 

[Leancuisine]

You're cycling, right? I would slam my self with everything possible. Get my strength to skyrocket.
I always train for strength, very very VERY rarely do my reps ever go over 12. Only thing I change is cardio and nutrition

 

[insaiyan93]

I am,getting ready to come off and stay off for a good little while in the next month though, but yeah I always go pretty heavy whether I'm on cycle or not, generally in that 8-12 range, except for accessory work which I feel I get a better work out in the 15-20 range.

 

[weighted chinup]

@insaiyan93

I read through that routine and it looks good however there are some changes I would make and I'm considering playing around with a couple things in that implementation. I have a fairly detailed reply already written but I have to think about it some more, I'll probably have my thoughts up sometime tomorrow for you.

 

[insaiyan93]

@insaiyan93

I read through that routine and it looks good however there are some changes I would make and I'm considering playing around with a couple things in that implementation. I have a fairly detailed reply already written but I have to think about it some more, I'll probably have my thoughts up sometime tomorrow for you.

Thanks for taking the time to look it over. No rush,I'm sure any insight you have will be helpful. As I mentioned it is just a rough draft that I came up with today while I was at work, so I will probably end up Making adjustments to it, so any advice from you, or anyone else familiar with ththat style, is welcome. The only thing I am adamant about is keeping it focused around those 3 main lifts somehow, buy other than that I'm not super attached to anything. Thanks again, I look forward to hearing your thoughts.

 

[insaiyan93]

Well today was the first day on this new routine did this

-squats 6 x 3 75%
-bench 5 x 5 80%
-Deadlift 4 x 8 75%
-reverse fly 3 x 12
-leg curls 3 x 12
-calf raise 3 x 20

Boy that was a fucked up workout, but in a good way. I did manage to complete all my sets, the weights I used were
Squat 290lb
Bench 230
Deadlift 305lb

Went pretty good, it was definitely challenging, and I'd be lying if I told you I wasn't working for every last rep on the last couple sets of deads haha.

Did 12 minutes HIIT at the end

Also, weighed my self today after the workout as usual and I am down about 2 1/2lbs since I started, I think that's accurate as I don't think I'm retaining much water from the test I don't feel bloated or look puffy imo, well...not any puffer than my fat ass usually does lol. So I guess there really is something to all that diet and cardio mumbo jumbo. Not looking really noticeably thinner but I swear I'm starting to see a little bit of definition in my obliques and noticing that I'm starting to see veins more in my stomach area and in my chest and delts. I'm a happy camper

 

[Perrin Aybara]

Careful on hitting RPE 9's and 10's regularly on a high frequency routine, especially on deadlift. It's likely you're just not used to this type of training and that's making it seem harder by doing multiple compound movements in the same day. After a few weeks and you get more accustomed to it it's something to be mindful of though.

I'm confused by the percentages a little, 6x3 and 4x8 at 75% and 5x5 at 80%? Off the top of my head it seems 4x8 should be closer to 65%, the others ought to be switched. Are those typos? Good job though on completing a challenging workout.

 

[insaiyan93]

Careful on hitting RPE 9's and 10's regularly on a high frequency routine, especially on deadlift. It's likely you're just not used to this type of training and that's making it seem harder by doing multiple compound movements in the same day. After a few weeks and you get more accustomed to it it's something to be mindful of though.

I'm confused by the percentages a little, 6x3 and 4x8 at 75% and 5x5 at 80%? Off the top of my head it seems 4x8 should be closer to 65%, the others ought to be switched. Are those typos? Good job though on completing a challenging workout.

I will be careful, I wasn't to the point where I was getting ready to fall out or anything, but it was certainly hard fought, I think I just have to get used to higher reps on deadlifts, generally speaking Im used keeping those in the 4-6 range for heavier sets.

It is definitely going to Take some getting used to. In my old routine it wasn't uncommon at all for me to do bench and deads in the same day so I think that is giving me a bit of an edge, but the addition of a third compound movement upped the ante a bit haha.

No typo, the routine in the article I based this off of used 70% for the 4 x 8 and the 6 x 3 but I pushed it up to 75% because I didn't think 70% would be challenging enough.
Depending on who you talk to I am either an over acheiver, a psycho, or a fool....

 

[insaiyan93]

The Daily Undulating Periodization (DUP) Bible - JMax Fitness

That's the link, one of the articles WC linked for me

 

[Perrin Aybara]

I will be careful, I wasn't to the point where I was getting ready to fall out or anything, but it was certainly hard fought, I think I just have to get used to higher reps on deadlifts, generally speaking Im used keeping those in the 4-6 range for heavier sets.

It is definitely going to Take some getting used to. In my old routine it wasn't uncommon at all for me to do bench and deads in the same day so I think that is giving me a bit of an edge, but the addition of a third compound movement upped the ante a bit haha.

No typo, the routine in the article I based this off of used 70% for the 4 x 8 and the 6 x 3 but I pushed it up to 75% because I didn't think 70% would be challenging enough.
Depending on who you talk to I am either an over acheiver, a psycho, or a fool....

My mistake. I forgot the how the "power" day is set up. 4x8@75% deads after squats is beastly though, I plugged in the numbers and I'd consider that extremely difficult.

Here's another good read, not necessarily the whole thread, but the template a few posts down, although I don't agree with the deadlift singles part.

r/powerlifting