Don’t call it a comeback

[NovaFlex]

Trade ME for RE. Leave DE. Basically just keep doing the deload week.

THE REPETITION METHOD

Appreciate it bro

 

[Worf]

Appreciate it bro

There’s more on Dave Tate’s podcasts but it’s pretty scattered around, I’ve just listened to so many of them he answers questions about the RE stuff frequently. There’s also some crazy shit they would do in the off season with the RE work. Like 100 reps of incline Dbell as fast as possible with 60’s or same with leg press and 4 or 5 plates a side. RE method is the red headed step kid of Conjugate

 

[NovaFlex]

There’s more on Dave Tate’s podcasts but it’s pretty scattered around, I’ve just listened to so many of them he answers questions about the RE stuff frequently. There’s also some crazy shit they would do in the off season with the RE work. Like 100 reps of incline Dbell as fast as possible with 60’s or same with leg press and 4 or 5 plates a side. RE method is the red headed step kid of Conjugate

Yeah I’ve been listening to a shit ton of his stuff. I know he mentions it, I just never paid attn to it before because it wasn’t what I needed at the time—now that I do, it’s lost lol.

speaking of 100 rep work... Ben Pollack posted a training session with Justin Harris yesterday on IG, where he did 100 reps of 405 squats in 10 mins. Holy shit.

 

[Worf]

Ben used to write for Elite FTS, I’m pretty sure he trained with Tate and Meadows at some point as well.

 

[Ohiopower]

Took today off. Had to sleep all day again due to work.

DE upper tomorrow. @Worf / @Ohiopower if I’m gonna add a volume block, should I replace DE or ME work? 3 weeks upper and lower.

PS: I picked up Jailhouse Strong’s 8x8 off season program if anyone is interested. It’s pretty simple programming

Use 6x6 instead of speed work. When u can get all reps up weight. This is JM Blakelys system. There are others and most will produce. It's all about training optimal for you. If you are on a deload cut out ME and DE in favor of low impact recovery work. Dumbbells for time, high rep light belt squats, no deadlifting, no back squat over 50% 1rm.

 

[Worf]

Use 6x6 instead of speed work. When u can get all reps up weight.

That’s JM Blakey scheme

 

[Ohiopower]

That's a little click Tate, Meadows, Blakley, Pollack and a few other of us advanced age lifters.

 

[Ohiopower]

Its 50$ spots are limited

 

[Worf]

I’ve been waiting for something like this at my gym

 

[Ohiopower]

I’ve been waiting for something like this at my gym

Yes I'm definitely going 50$ is fair price too

 

[NovaFlex]

View attachment 123253

Its 50$ spots are limited

Shit, wish I had time.. I’d be there.

 

[NovaFlex]

Ben used to write for Elite FTS, I’m pretty sure he trained with Tate and Meadows at some point as well.

Yeah, he’s still sponsored by EliteFTS I believe.

 

[Cityofgrit]

View attachment 123253

Its 50$ spots are limited

I'd love to go but it's a couple thousand miles away

 

[NovaFlex]

Working on 3 hrs of sleep today, so everything felt extremely heavy. Glad I’m doing volume and not Max Effort. Stayed with triples on the main movement because anything more than 3-5 is difficult to remain consistently tight. 30-60 second rest in between all sets.


Comp Bench Press

135 3x3

185 x3

225 8x3


Chest Supported Row

130 4x8

145 4x8


Neutral Grip Lat PD

155 x8

145 4x8

130 3x8


Tricep V Bar PD

130 6x8

120 2x8


Mark Bell Flys

30 5x8


Chest press machine

1 x20 AMRAP


-IDK what these are called. They’re half fly / half press. I saw Mark bell do them, so I call them that haha.


-I Haven’t done this much volume in a really long time. It feels good to get some real hypertrophy work in though. Definitely looking to grow some.

 

[Cityofgrit]

Working on 3 hrs of sleep today, so everything felt extremely heavy. Glad I’m doing volume and not Max Effort. Stayed with triples on the main movement because anything more than 3-5 is difficult to remain consistently tight. 30-60 second rest in between all sets.


Comp Bench Press

135 3x3

185 x3

225 8x3


Chest Supported Row

130 4x8

145 4x8


Neutral Grip Lat PD

155 x8

145 4x8

130 3x8


Tricep V Bar PD

130 6x8

120 2x8


Mark Bell Flys

30 5x8


Chest press machine

1 x20 AMRAP


-IDK what these are called. They’re half fly / half press. I saw Mark bell do them, so I call them that haha.


-I Haven’t done this much volume in a really long time. It feels good to get some real hypertrophy work in though. Definitely looking to grow some.

John Meadows does the same half fly/press in one of his programs.

 

[NovaFlex]

John Meadows does the same half fly/press in one of his programs.

I wish I knew the name. I like them better than regular flys

 

[Btcowboy]

I wish I knew the name. I like them better than regular flys

I just looked on his YouTube channel he calls then dumbell fly presses

 

[NovaFlex]

Working outside in this shit weather has gotten me sick as hell. (-14 last night).. Figured I’d give it all today and try to kick the cold’s ass before it has a chance to settle in. Worked up to a nice 2x2.


DL

225 x2

315 x3

405 x2

495 x1

545 2x2


Leg Press

527 6x10


DB row

70 4x8


Leg Curl

100 8x6

 

[Worf]

You been getting the shit end of the stick at work lately

 

[NovaFlex]

You been getting the shit end of the stick at work lately

It’s because of the holidays. The trains don’t stop coming. This week and last week have been nonstop. After new year it should go back to Netflix and chill, lol.