weighted chinup
Well-known Member
High frequency training mixed with high intensity bodybuilding techniques. I like where this is going.
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High frequency training mixed with high intensity bodybuilding techniques. I like where this is going.
Tuesday Upper
Incline bench 5x5
Weighted chin ups 5x5
????? Delts, traps and arms
Wednesday Lower
Front squat or high bar squats 5x5
Good morning 5x5
Weighted pull ups 5x5
????? Leg extensions and leg curls?
Saturday Upper
Incline bench 3x10
Weighted chin ups 3x10
????? Delts, traps and arms
Sunday Lower
Front squats or high bar squats 3x10
Good morning 3x10
Weighted pull ups 3x10
????? Leg extensions and leg curls?
@Wunderpus what do you think of this
This is what I would do if I had to come up with a way to implement high frequency techniques used by bb'ers in a high frequency setup without implementing auto-regulation.
NO FAILURE
Day 1:
Reverse Pec Deck Fly 3x20
Incline Barbell Bench 3x8
*Very controlled on the eccentric and explosive coming out
Dumbbell Lateral Raise 3x10
Olympic High Bar Back Squat 3x8
*3 second eccentric explode to 3/4 lockout
Weighted Neutral Grip Chin-up 3x8-10
*Controlled form throughout
Seated Row 3x10
*Strict form, get a good pump on these
Day 2:
Dumbbell Rear Delt Flys 4x15
*Use a high intensity technique on this day, either paused reps, drop sets, slow tempo, etc
Flat Dumbbell Press 3x8-12
*Press to 3/4 lockout
Seated Lateral Raise 3x10
*Use a high intensity technique on this day, either paused reps, drop set, slow tempo, etc
Romanian Deadlift 3x8
*Make use of myotatic reflex and explode up
Leg Curl 3x10-15
*Use a high intensity technique on this day
Heavy Dumbbell Row 3x10
*Both arms at the same time
*Dumbbell Pullovers or Rope Pullovers or Machine Pullovers 3x10
Day 3:
Reverse Pec Deck Fly 3x20
Incline Barbell Bench 3x5
*Pause for 1 second then explode and come right down with a controlled eccentric
Dumbbell Lateral Raise 3x20
Olympic High Bar Back Squat 3x8
*2 second pause to 3/4 lockout
Weighted Supinated Grip Chin-up 3x5
*Controlled form throughout
Seated Row 3x10
*Strict form
Day 4:
Rear Delt Flys 4x20
*Use a high intensity technique on this day, either paused reps on pec deck fly, drop set, slow tempo, etc
Incline Dumbbell Press 3x8-12
*Press to 3/4 lockout at the lowest possible Incline setting
Dumbbell Lateral Raise 3x10
*Use a high intensity technique on this day, either paused reps, drop set, slow tempo, etc
Romanian Deadlift 3x8 or SLDL
*Make use of myotatic reflex and explode up
Leg Curl 3x10
*Use a high intensity technique on this day
Heavy Row Variant 3x8-10
*Dumbbell Pullovers or Rope Pullovers or Machine Pullovers 3x10
Straight arm at the top of a lift if a "lockout", like literally locking your elbow into place. The advantage of not locking out if constant tension on the worked muscle. Hope that explains it?What's with only going to 3/4lockout? (Serious question not trying to sound like a prick I'm curious as to the bodybuilding ways kind of)
@Wunderpus what do you think of this
This is what I would do if I had to come up with a way to implement high frequency techniques used by bb'ers in a high frequency setup without implementing auto-regulation.
NO FAILURE
Day 1:
Reverse Pec Deck Fly 3x20
Incline Barbell Bench 3x8
*Very controlled on the eccentric and explosive coming out
Dumbbell Lateral Raise 3x10
Olympic High Bar Back Squat 3x8
*3 second eccentric explode to 3/4 lockout
Weighted Neutral Grip Chin-up 3x8-10
*Controlled form throughout
Seated Row 3x10
*Strict form, get a good pump on these
Day 2:
Dumbbell Rear Delt Flys 4x15
*Use a high intensity technique on this day, either paused reps, drop sets, slow tempo, etc
Flat Dumbbell Press 3x8-12
*Press to 3/4 lockout
Seated Lateral Raise 3x10
*Use a high intensity technique on this day, either paused reps, drop set, slow tempo, etc
Romanian Deadlift 3x8
*Make use of myotatic reflex and explode up
Leg Curl 3x10-15
*Use a high intensity technique on this day
Heavy Dumbbell Row 3x10
*Both arms at the same time
*Dumbbell Pullovers or Rope Pullovers or Machine Pullovers 3x10
Day 3:
Reverse Pec Deck Fly 3x20
Incline Barbell Bench 3x5
*Pause for 1 second then explode and come right down with a controlled eccentric
Dumbbell Lateral Raise 3x20
Olympic High Bar Back Squat 3x5
*2 second pause to 3/4 lockout
Weighted Supinated Grip Chin-up 3x5
*Controlled form throughout
Seated Row 3x10
*Strict form
Day 4:
Rear Delt Flys 4x20
*Use a high intensity technique on this day, either paused reps on pec deck fly, drop set, slow tempo, etc
Incline Dumbbell Press 3x8-12
*Press to 3/4 lockout at the lowest possible Incline setting
Dumbbell Lateral Raise 3x10
*Use a high intensity technique on this day, either paused reps, drop set, slow tempo, etc
Romanian Deadlift 3x5 or SLDL
*Make use of myotatic reflex and explode up
Leg Curl 3x10
*Use a high intensity technique on this day
Heavy Row Variant 3x8-10
*Dumbbell Pullovers or Rope Pullovers or Machine Pullovers 3x10
What's with only going to 3/4lockout? (Serious question not trying to sound like a prick I'm curious as to the bodybuilding ways kind of)
I like this a lot, however I omitted deads due to his injury.... Also, he wants to build up his traps a bit more. For arms, I think he should definitely add in a bit of isolation work, too, no?
I'll go over this stuff after I eat and shower and comment on it then. I really appreciate all this help, guys. Seriously, this is fantastic.
Also, I'm gonna have to sub these T bar rows with another variation, it's not bad, but I'm feeling it in my lat in a bad way. Maybe chest supported rows?
Looking thick and time to take your game to the next levelOkay, I'm having dinner now.
Weight at the gym was 210lbs if the gym scales are to be believed.
Short cardio warm-up
Incline bench
225 for 5x5 (was actually kind of hard since I never do incline)
Side raises 10 half reps with 25 and then 10 full reps with 15
Rope push downs with one second pause at the bottom 4x15 first set with 70, one with 80 and the last two with 70 (crazy burn)
Weighted chin ups bodyweight +45
5 sets of 5
T bar rows feeder sets with 1 and 2 35's and then 3x8 with 4 35's (hurt my lat injury)
Dumbbell preacher curl 4x12 with two second pause at the top with a 25 dumbbell (these were to failure, lol, deadlift over 600lbs on Saturday and struggle with 25lb dumbbells on Tuesday)
After how the T bar rows felt I skipped the shrugs. They resemble what makes deadlift hurt too much. I'm thinking I'll try either dumbbell or one sided Smith machine shrugs to see if I can make that work.
I appreciate the input and time on this @Wunderpus and @weighted chinup
I'm gonna stick with this the next two or two and a half months until I start my next meet prep. You guys already know my attention to detail with this stuff. I'll be running this test/tren the next 4-6 weeks and then cruising, HGH throughout. I started with tracking my calories again today, will work back into a carb cycling diet and bulk back towards 220lbs. We'll see what this little experiment does for me. I feel like I'll make some beginner gains since I've pretty much been doing the big three almost exclusively for a long time now.
Here's macros for the day minus a dinner my mom made me. I estimate it to be another 1000 added to this. I've still got low carb stuff left, that's why the fat is high.
View attachment 49936
Mid workout pic, already swelling back up with all the food and carbs.
View attachment 49938
I'm feeling good about this change of pace, should be an interesting couple months.
Looking thick and time to take your game to the next level
Sounds like you got a fun ride coming!That's the idea, get some much needed hypertrophy and put it to use for my next meet prep coming up.
Sounds like you got a fun ride coming!
Great...you got a great shot at it right now and the big grind will be soon enough.Looking to compete again in April, getting with my coach again in January and doing this until then. As always I have a plan.
On this high intensity technique thing paused means like at the bottom of the rep? And if I did a drop set would that be every set or just the last?
My gym doesn't have a neutral grip pull up bar, I could take the cable attachment and throw it over and do the one side at a time variation, acceptable?
I'm going to try dumbbell Romanian deadlift, if that doesn't work I think good mornings would be good. That's what I did most of this meet prep and managed to PR on deadlift.
As far as the periodizing I think I can keep it simple at first and just add weight and keep the RPE at 8-9. Since I've pretty much been doing strictly comp lifts and close variations I'll be sort of a beginner on a lot of this. Should be as simple as adding weight every week for awhile.
You mentioned another intensity carrying over to the next week, like 6x3 or 3x10 for that?