RodgerThat
New Member
Water Test suspension > TNE
Thought TNE just meant test no ester didn't realize it meant it had to be carried by an oil. I've been using water base test then I guess if we are being specific
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Water Test suspension > TNE
Thought TNE just meant test no ester didn't realize it meant it had to be carried by an oil. I've been using water base test then I guess if we are being specific
View attachment 44165
Here's my rough draft training plan for this blast. I'm gonna be continuing with the texas method-style training, which I'm currently doing, with some slight changes. The biggest change is that I want to prioritize the push press over the bench and incline bench. I've done this by making the push press my first upper body pressing movement on each volume day so that I'm still push pressing 2x/week, which is very important for me. I'll still be benching every other intensity day (weeks A and B will be alternating each week in case that isn't self-explanatory).
My question for all of you smart dudes reading is how do you think I should go about programming the chin ups? I don't know if it's smart to get some chin up volume in on intensity day, as that day is specifically meant for low volumes, and wednesday is light/recovery day so I don't think I should be doing a lot of anything that day, including chins. There's always monday but by the time I finish all the other stuff that day, the last thing I'll want to do is a bunch of chin ups... I was thinking maybe saturdays, but I don't know if that would interfere with my recovery from friday's workout.
Any ideas?
edit: also I might up the squat volume on mondays to 4-5 sets but I'm not sure yet.
double edit: ideally I'd like to do chins twice per week but I just don't know where to put them
View attachment 44165
Here's my rough draft training plan for this blast. I'm gonna be continuing with the texas method-style training, which I'm currently doing, with some slight changes. The biggest change is that I want to prioritize the push press over the bench and incline bench. I've done this by making the push press my first upper body pressing movement on each volume day so that I'm still push pressing 2x/week, which is very important for me. I'll still be benching every other intensity day (weeks A and B will be alternating each week in case that isn't self-explanatory).
My question for all of you smart dudes reading is how do you think I should go about programming the chin ups? I don't know if it's smart to get some chin up volume in on intensity day, as that day is specifically meant for low volumes, and wednesday is light/recovery day so I don't think I should be doing a lot of anything that day, including chins. There's always monday but by the time I finish all the other stuff that day, the last thing I'll want to do is a bunch of chin ups... I was thinking maybe saturdays, but I don't know if that would interfere with my recovery from friday's workout.
Any ideas?
edit: also I might up the squat volume on mondays to 4-5 sets but I'm not sure yet.
double edit: ideally I'd like to do chins twice per week but I just don't know where to put them
First day of my coach's programming.
Weight was 216lbs
Calorie intake: 4521
Carbs: 646
Fat: 97
Protein: 274
Competition deadlift (sumo)
Warmed up and did 15 sets of 2 at 475
Double paused bench press 245 for 5x5
Deadlift to the knees with a pause
Worked up to 365x5
10% load drop to 330 for 3x5
Rode my bike to and from the gym as a warm-up and cool down.
The deadlifts were killer. It was my first deadlift day in 10-11 days due to the hip pain I had awhile back. Good session though, my hands hurt from so many fairly heavy reps.
First day of my coach's programming.
Weight was 216lbs
Calorie intake: 4521
Carbs: 646
Fat: 97
Protein: 274
Competition deadlift (sumo)
Warmed up and did 15 sets of 2 at 475
Double paused bench press 245 for 5x5
Deadlift to the knees with a pause
Worked up to 365x5
10% load drop to 330 for 3x5
Rode my bike to and from the gym as a warm-up and cool down.
The deadlifts were killer. It was my first deadlift day in 10-11 days due to the hip pain I had awhile back. Good session though, my hands hurt from so many fairly heavy reps.
What happened to pulling conventional? Where you pausing for the bench on the double pause? Both eccentric pauses or one eccentric one concentric?
Im real interested to see where this takes you. Youre already beastin, adding in a coach can only help. Plus Ive thought about it myself when stuff gets more stable.
What happened to pulling conventional? Where you pausing for the bench on the double pause? Both eccentric pauses or one eccentric one concentric?
+1 on the double pause question. I was wondering myself.
As far as double paused bench there's one pause on the chest and one at your sticking point on the way up if I understand correctly.
this is correct. pause on chest, then pause somewhere between 1/2 way to 3/4 way up in the concentric portion of the lift.
@jaymaximus good to see you back and posting brother! i think i speak for the rest of the guys, go ahead and post your log in here!
6/14
did the Donnie Thompson lower back protocol
along with some stretching and trigger point release.
Farmers walk with trap bar
i believe the one at my gym weights 55lbs
395 walked for 75ft, rest for 90seconds
done for 30 minutes
should add that i am doing abs EOD or if i have time to add them in. i feel my care strength needs some work for staying more upright during heavy squats
standing rope pull downs mostly.
5 sets of 20
i should add, my traps havent been this sore ever i dont think. farmers walks are my new favorite cardio. i think @Perrin Aybara said yours were sore after doing them also?
I think heavy weighted planks are the best "core" exercise you can do. In my opinion (and experience) doing all of the main lifts beltless is the best thing you can do for your core, but if you're not doing that then planks are a great alternative.
Also @theprodgicalson and @Perrin Aybara do you guys notice trap growth from the farmers walks? I'd like to try incorporating them to help build my poverty traps, and also for athletic purposes, but I'm not sure if there's room in my gym to do them lol. Maybe I could try just walking 10 feet back and forth in a power rack/platform.
Were you part of the abs for powerlifting discussion awhile back? I'm starting to think the crunches and leg raise type exercises have no carryover to heavy squats and deadlift. A crunching motion even with weight is nothing like what the core does on squats/deadlift as it acts to contract the muscle rather than isometricly as it would for squats/deadlift.
It's just something I've been thinking about for months now to get my core strength up for squatting with wraps. Seems like crazy heavy weighted planks for 30-60 seconds and farmer's carries and yoke walks are going to be more effective.
I might run this by coach and get his opinion. What do you (or anyone else) think? I could be overthinking it, but I don't think so.