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Daily Log to 2019 Show Season
- Thread starter Mac11wildcat
- Start date
Warmups are always as needed. Generally the first movement gets 3-4 warmups and the number of them decreases as I go thru th workout. Sometimes I’m in a groove early and cut sets I don’t need.
Most importantly, my warmups are designed to not take away from work capacity. As warmups get heavier, number of reps reduces significantly.
Could you give me an example of what you mean? Like for example if you were doing rows you would do 3-4 sets of light weight and then do your 2 working set?
Push day as an example:
1. Low incline (15deg) banded smith press
Warmup 1 - bar x 12-15
Warmup 2 - 135 x 8-10
Warmup 3 - 225 x 4-6
Warmup 3 - 315 x 2-3
Working 1 - 405
Working 2 - 365
2. Hammer Strength Flat Converging Press
Warmup 1 - 2 plates per side x 4-6 reps
Warmup 2 - 3.5 pps x 2-3 resp
Working 1 - 5pps
Working 2- 4pps
3. Lying Cuff Cable Lateral
Warmup 1 - 20 x 8-10
Warmup 2 - 30x 4-6
Working 1 - 42.5
Working 2 - 35
…
Ninjarello1
Member
in the first exercise if it's a heavy compound do you ever manage to do 1 or 2 reps with the target weight?
Example squat
Warmup 1 bar x 10
Warmup 2 1 plate X5
Warmup 3 2 plates X5
Warmup 4 3 plates X3-5
Warmup 5 4plates x 1-2
Working set 4 plates x max
Are those working sets to failure?
Never. That’s wasted effort that cojld be applied to working sets.
Working sets are to failure for me yes. Or beyond when food and gear support it and adaptation necessitates it
Hey Mac how's your journey to the IFBB stage coming along?
@Mac11wildcat Regarding training I started making 2 top sets and a back off set for little body parts like delts arms calves.
I am doing it since 8 weeks and I am making progress and don't get too tired.
What do you think about that? In your opinion can be it a good idea.... Or there's something smarter to do?
I am doing it since 8 weeks and I am making progress and don't get too tired.
What do you think about that? In your opinion can be it a good idea.... Or there's something smarter to do?
The question of volume has to be considered in relation to your intensity. Learning to go to true failure is a skill and is where the least volume is needed no matter the individual.
As you get further from true failure the more volume is needed for the same stimulus (or so current studies claim).
Gear and genetics can blur this line a bit.
If I did two working sets to failure at the same weight and then a backdown set to failure my second working set would be drastically lower in reps and eventually I know I would accumulate fatigue day to day faster than is useful. If it works for you, then keep going.
My idea is that sometimes on some little bodyparts i can't hit true failure so for example i do:
DB Lateral Raises
first set, top set: 40lbs 12 reps
second set, 2nd top set: 40 lbs 11 reps
third set, back off set: 30 lbs 18 reps
That way in my mind, i have the idea to hit failure at least on second set.
IF the second top set it's drastically lower in reps than the first one, i just remove a set (i am doing that atm on calves for example....).
malfeasance
Well-known Member
The first question that popped into my mind was, why not?
You gave the example of DB Lateral Raises, and the first set was 40 pounds (very heavy, by the way) for 12 reps.
Well, did you try 13?
I hit failure at 12 but then on second set I had some more... So in my mind, I think that i didn't hit total failure.....
malfeasance
Well-known Member
I hope you don't think I am being an idiot here, because I feel like I am missing something. On the second set, if you have more, just keep going until you don't.
On an exercise like lateral raises, there is no real danger when you fail like there is with the last rep on squats with no safety bars.
On an exercise like lateral raises, there is no real danger when you fail like there is with the last rep on squats with no safety bars.
No no mate, English is not my first language so I think that i am not explaining myself in the best way.
I understood what both you and Mac said.
Was just a bit overthinking it.
Back down to 215. On cruise and cleaned out. Bloodwork in 2 weeks.
Mid December we put all of this years failure and stress behind me, throw 15-20lbs on, and do our best to earn an O qualification.
malfeasance
Well-known Member
215? I would have sworn 285.
Looking swollen, and I will be following along with as much as you are willing to share here in 2024, which I hope is a successful year for you.
Looking swollen, and I will be following along with as much as you are willing to share here in 2024, which I hope is a successful year for you.
Looking pretty darn lean and you certainly don't look 215lbs. Good luck on your journey after putting this year in the rearview mirror. Onwards and forwards!
malfeasance
Well-known Member
My kids love Rice Krispies, by the way. I can't help but think of this thread every time I am pouring their Rice Krispies into a bowl. I tell them they have to eat their eggs first.
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