Yeah, I thought of you when I saw his split. I remember yours was similar. Pretty much the opposite of mine, haha. I guess they'd call it Western influenced powerlifting with its roots in bodybuilding.
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- Thread starter Brandaddy
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Yeah, I thought of you when I saw his split. I remember yours was similar. Pretty much the opposite of mine, haha. I guess they'd call it Western influenced powerlifting with its roots in bodybuilding.
I have followed a stricter split in the past but I've found my current to be a great balance between strength and mass. If I'm achieving both, I'm happy.
I'd really love to make my 6th day strongman events like you were doing for awhile. Tire flips is sort of the extent of my access to equipment though.
I have followed a stricter split in the past but I've found my current to be a great balance between strength and mass. If I'm achieving both, I'm happy.
I'd really love to make my 6th day strongman events like you were doing for awhile. Tire flips is sort of the extent of my access to equipment though.
I'd like to get back into it at some point. The guy that has the equipment is never there when I'm there anymore though. He did the Highland Games this month I saw on Facebook, I guess it's a little different than Strongman.
That's pretty cool! I don't see that on TV much anymore, used to be more common on ESPN. It would be fun to try out sometime... Minus the kilt.
Ok maybe with the kilt.
That's pretty cool! I don't see that on TV much anymore, used to be more common on ESPN. It would be fun to try out sometime... Minus the kilt.
Ok maybe with the kilt.
Honestly it's pretty manly if you can pull it off.
Brandaddy
Member
Well, today is rest day. A.k.a. Have a few cheat meals day and try to convince myself it's to help carb up for tomorrow's session.
RodgerThat
New Member
So rest day. That's how all the greats were made man, by convincing themselves something that wasn't was.
Brandaddy
Member
Starting today, everytime I step in the gym I'm setting a pr.Today is my "light" bench day. The most I've ever done is a 4x8 of 275. So today I'm going to do 285. Was only going to try 280, but the 1rm calculator says I should be able to do 285. So 285 it is.. Ha. Besides that, accessory work will be the same. 3x8 incline, 4x15 cable crossover, 4x8 cgp, 4x10 skull crushers, 4x12 french press, 4x15 tricep pushdowns, drop set reverse grip pushdowns. Trying to up the tricep game. I wouldn't really mind 18" arms, so that's kind of my secondary goal behind improving my lifts.
Brandaddy
Member
Also, weight is at 204.4. So up a few pounds within a week. So I should be eating enough. Ha.
I dont know your ultimate goals, but daily PRs will burn you out. At the most do bi-weekly or monthly IMO. Gotta see the forest through the trees.
Brandaddy
Member
I guess i should explain it a bit more because it sounds like i plan on benching 405 every time i go to the gym. Lol. If everything goes good and my strength progresses at a normal range (5lbs eow) then all of the sets will be done at about an rpe8 with the last being an rpe9. The reason why I'll set a new pr everytime is because I switch the rep ranges every week. This week I'll do 8 reps, then later in the week I'll do 5. Next week I start with 6, then later I'll do 3. So really, I'm only increasing my lifts 5lbs every two weeks, but I'll still get the satisfaction of consistently lifting more and more every time I go in the gym.
RodgerThat
New Member
Lifting more and more is a very short mesocycle in a well laid out program, you body needs the light weeks to tolerate the heavy weeks and allow the growth to happen. If you constantly stimulate at a 8-9RPE week after week after week you still will break down even if you change set/rep scheme. Just don't forget your de loads and that form work and speed work should be utilized as well during the programming. Just don't want to see another powerlifter break man cause we all do
Brandaddy
Member
Brandaddy
Member
I must've underestimated myself. Just did my first set of 285x8. It was about am rpe7. Lol. Hopefully the next three sets go just as good.
Brandaddy
Member
Think I might bring my spare extra phone today so I can record a set and post it. It'd be nice to get some feed back on form.
Today is a quick squat session,
3x6 back squats
3x6 front squats
3x10 leg extensions
4x8 calf raises
4x15 calf raises
Today is a quick squat session,
3x6 back squats
3x6 front squats
3x10 leg extensions
4x8 calf raises
4x15 calf raises
Brandaddy
Member
Was kind of hoping I would've gotten 6 at about an rpe8. Unfortunately I hit the first set, got to 5 reps, and racked it. A couple of the reps were sloppy so i figured if I rested and took a little more time to set up and executed to lift more cleanly that I'd get all 6. This video is the second set and it's pretty safe to say I just wasn't meant to get 6 reps. Lol.
Brandaddy
Member
Just weighed in at 206.6. So either my 500 calorie surplus was really a 1,500 calorie surplus, or its safe to say my drugs are legit. Lol.
Brandaddy
Member
I feel really good today. Can't even tell I just about killed myself doing squats last night.. Ha. Sitting at about 206.8 right now. Finally got all of my weights all figured out to be able to reach my goals also. The workout today will be a medium weight deadlift session at about 80% if I'm really as fresh as I feel, the first couple should be about an rpe7, and the last will be an 8.
3x5 deadlifts
3x10 leg curls
4x8 Lat pulldowns
4x8 bent over rows
3x8 t-bar rows
4x15 reverse flies
4x8 cross body hammer curls
4x10 preacher curls
4x15 arm blasters
Drop set of single arm cable curls
3x5 deadlifts
3x10 leg curls
4x8 Lat pulldowns
4x8 bent over rows
3x8 t-bar rows
4x15 reverse flies
4x8 cross body hammer curls
4x10 preacher curls
4x15 arm blasters
Drop set of single arm cable curls
Brandaddy
Member
Deadlifts went good. I switched my form back to how I used to do it and the reps came up A LOT more quickly and easily than usual.
Brandaddy
Member
Weight: 208.6
Workout today was,
3x5 flat bench
3x8 incline
4x15 cable crossover
4x8 ohp
4x8 close grip bench
4x10 skull crushers
4x12 french press
4x15 tricep pushdowns
Changed up my diet, found it a lot easier to eat all of my food without any g.i.
6:00 A.M - 1 cup oats, 1 cup blueberries, 1 cup egg whites, 2 cups almond milk.
8:00 A.M. - 10.6 oz potatoes, 14 grams of olive oil, 3 whole eggs, 2 cups of milk
10:00 A.M. - 1 cup of oats, 2 cups almond milk, 2 tbsp peanut butter, 1 scoop of whey
11:00 A.M. - 2 cups almond milk, 1 scoop of whey, nature valley protein bar
11:30 A.M. - Fiber one bar
1:30 P.M. - 2 cups of milk, 2 tbsp peanut butter, 1 cup of oats, 1 scoop whey
3:00 P.M. - 1 cup of wild rice, 2 whole eggs, 4 egg whites, 1 cup of broccoli, 8oz sirloin steak, 2 cups of milk
5:00 P.M. - 2 cups almond milk, 1 cup strawberries, 1 banana, 8oz chicken breast
7:00 P.M. - 8oz chicken breast
Have done this the last couple days and my stomach has felt great, so I'll probably stick with this as a template and change amounts as needed.
Workout today was,
3x5 flat bench
3x8 incline
4x15 cable crossover
4x8 ohp
4x8 close grip bench
4x10 skull crushers
4x12 french press
4x15 tricep pushdowns
Changed up my diet, found it a lot easier to eat all of my food without any g.i.
6:00 A.M - 1 cup oats, 1 cup blueberries, 1 cup egg whites, 2 cups almond milk.
8:00 A.M. - 10.6 oz potatoes, 14 grams of olive oil, 3 whole eggs, 2 cups of milk
10:00 A.M. - 1 cup of oats, 2 cups almond milk, 2 tbsp peanut butter, 1 scoop of whey
11:00 A.M. - 2 cups almond milk, 1 scoop of whey, nature valley protein bar
11:30 A.M. - Fiber one bar
1:30 P.M. - 2 cups of milk, 2 tbsp peanut butter, 1 cup of oats, 1 scoop whey
3:00 P.M. - 1 cup of wild rice, 2 whole eggs, 4 egg whites, 1 cup of broccoli, 8oz sirloin steak, 2 cups of milk
5:00 P.M. - 2 cups almond milk, 1 cup strawberries, 1 banana, 8oz chicken breast
7:00 P.M. - 8oz chicken breast
Have done this the last couple days and my stomach has felt great, so I'll probably stick with this as a template and change amounts as needed.
