Not Just Getting Older, Getting Better

[Lifting N Tx]

Intro and a Little About me


I have lifted on and off since my youth, not always too seriously. I'm now old enough to have sons that lift, and decided a couple of years back to get strong before I got too old. I was working pretty hard at bench and curls, not too hard at other things. My bench finally stalled at a max of 275 and I started trying to learn more about better methods of training.


In the last year or so I've done Max-Stim (similar to HST with a few unique aspects), Madcow's Intermediate 5x5, a couple of HST runs, and a little bit with routines of my own creation. I'm currently about a week into a new routine that is my own tweaked version of one used by a guy on bb.com (LSU1), who had great success with it as a natty.


I'm 6'0? and bulked from an only moderately lean 185-190 to a high of 230 over about 6 months in the last half of 2006. Over the last five months or so I've lost over 20 lbs while being able to add some strength here and there. I've probably still got at least 15lbs to go before I'll be ready to raise calories back above maintenance, this time more gradually.


I wanted to change to this routine for several reasons. One, I have never developed much work capacity or endurance, usually taking whatever time I needed. Two, I don't think that I'm so advanced that I should need a long buildup, such as with HST, to set PRs for only a workout or two. Three, I've never really tried a split and would rather workout more frequently, but with shorter workouts. Four, this routine, while a split, still allows for relatively high frequency, at almost 2x per week for each muscle group. Finally, it balances a strength emphasis with a workload or hypertrophy-oriented emphasis. It's something different from what I've done that I'd like to try, and I've observed that several guys have had good success with it, for both strength and hypertrophy.


Of course I may eventually decide that nothing is going to work too well while I'm in a caloric deficit, but so far I've had at least modest success with other routines while losing fat and will try to continue that for now. Next I'll post the outline of what I'm doing. Note that it may be subject to adjustment as I get more experience with how this routine does for me.

[Lifting N Tx]

3 Way Split Routine
Done 3 on, 1 off, 2 on, 1 off

Back/Bi Hypertrophy (1-1.5 minute rests)
Chins 2x6-8, 1x10-12 # probably do pulldowns for the set of 10-12
Dumbell Row 3x8-15
Hammer Curl 3x6-10
Cable Row ? Hammer Grip 2x8-12 Done with a ?Y? chain with handles on the end
Incline Curl 2x8-12
grip 1xsome
Calves 2x15-20
16 work sets

Legs/Shoulders Strength (2-2.5 minute rests)
Box Squat 3x5, 1x8-12
Push Press 3x5, 1x8-12 # doing regular BN press for the high rep set
Rack Deadlift 2x5, 1x8-12
DB Laterals 2x8-12
ATG Squat 1x12-15 # a little more quad work as box squats are less quad intensive
Neck exercises 1xsome (4 way)
RC work 1xsome (4 way)
16 work sets

Chest/Tri Hypertrophy (1-1.5 minute rests)
Incline DB or BB presses 3x6-12 # may do with bands if BB
Flat BB Press 3x8-12
Skull Crushers 3x8-15
Incline DB Fly or Cable Xovers 2x8-15
Tri pressdown 2x8-15
Abs 2x8-12
15 work sets

Back/Bi Strength (2-2.5 minute rests)
Pendlay Row 2x5, 1x8-12
Narrow Grip Chins 2x5-8
Seated DB Curl 3x5-12
Cable Row ? Hammer Grip 2x8-12 Done with a ?Y? chain with handles on the end
Hammer Curl 2x8-15
grip 1xsome
Calves 2x15-20
15 sets

Legs/Shoulders Hypertrophy (1-1.5 minute rests)
Front Squat 3x6-12
BTN Presses 3x8-12
GHR 3x8-15
Clean pulls 3x5 # Might add some hang cleans or power cleans ... light form work
Neck exercises 1xsome (4 way)
RC work 1xsome (4 way)

Chest/Tri Strength (2-2.5 minute rests)
Flat BB 2x5, 1x10-12
Floor Press 2x5, 1x10-12
Incline BB (or DB) 2x8-12 # 30 degree incline
Skull Crushers 3x8-15
Cable Crossovers 3x8-15
Abs 2x8-12
16 work sets

[Dave76]

*subscribed*

Of course, I'll be reading at bb.com, assuming you keep that journal going. I'm just tired of seeing an empty User CP.

[Misanthrope]

Count me in, too, Steve. I will still check in with your journal at BB.com, but since I follow so many of them there it would probably be easier for me to keep track of what you're doing here.

[Lifting N Tx]

Thanks, guys. I write things up in Open Office and just cut and paste, so the workout entries should be the same. The discussion, of course, will be different.

Workout post in a few minutes...

[Lifting N Tx]

This is the first workout in the 2nd rotation.

Sunday, July 15^th, 2007
(warm ups not shown)
90 second rests between sets of the same exercise, unless otherwise noted.
I'm putting numbers from the previous workout where an exercise was done in parens.
Dumbell exercises same number of reps each hand unless otherwise noted.

Chins
BW x 7 (6)
BW x 7 (6)
Cable Pulldown @ 130 x 11 reps (120 x 12)
Showing the cable pulldown with chins, as it's there until I can do enough chins for a high rep backoff set.

Dumbell Row (new exercise)
70 x 8
70 x 8
70 x 10

Hammer Curl
39 x 7 (6)
39 x 7 (6) 2' rest due to short interruption
39 x 8 (7)

Cable Row-Hammer Grip
Pulled to around mid chest level. Using chains that split into a ?Y?, each with a handle attached.
90 x 10 (9)
90 x 10 (8)


Incline Curl
29 x 8 (7)
29 x 8 (7)

Generic Gripper
20 reps + 20 second static hold each hand (19)

Single Leg Calf Raise
done holding a dumbell in the same hand
35 x 18 (16)
35 x 18 (17)

16 work sets
Body weight ? 209; Workout time 46 minutes, including warm up and post-workout stretching

Comments
I tried to stick closely to the rest times between exercises, and also limited rests in between exercises, as I like the short WO time. Dave will be happy to know that I felt the chins about as much in my tris as in my lats. Empirical evidence continues to validate that that Rippetoe guy does know a thing or two. ;)


I was a bit worried about the dumbell rows' range of motion (using a dumbell that holds Olympic plates) when I bumped my chest a couple of times with the edge of a 25lb plate. I found, though, that if I turned the dumbell at an angle I could get about the same ROM as a barbell, and I felt these quite well in my lats.


I don't know what else to call the ?cable row-hammer grip?, which are done with my home made apparatus. I can't do much weight with them; weight shown is plates only, as I don't know the (modest) weight of the cable assembly nor how much equivalent weight that the friction (which seems fairly significant) adds. Still light resistance, though, and I'm not trying for the most possible weight as much as trying to pull to a point reasonably high on my chest. I'm trying to hit my rear delts and middle back with these, which are weak points compared to my lats.


Next workout is scheduled for tomorrow, and will be a legs/shoulders strength-oriented day.

[Misanthrope]

Good job today. LNT = the MacGuyver of the home gym. :D

Do you have enough smaller plates for the oly dumbbell handles?

[Lencho]

Count me in, too, Steve. I will still check in with your journal at BB.com, but since I follow so many of them there it would probably be easier for me to keep track of what you're doing here.


Hi, Matt. ;)



Nice program, Steve. Me likey the layout. :)

[Kyle]

Stevo, no more OLs? :(

Kyle

[Lifting N Tx]

Good job today. LNT = the MacGuyver of the home gym. :D

Do you have enough smaller plates for the oly dumbbell handles?
Thanks, Matt. I tried to make the best of what I have ... or what I can buy on the cheap. :D I don't really manufacture stuff like some do, though.

I have 2- 300 lb oly sets, plus an extra pair of 45s for each. They are totally different in the plates, though, so I keep em separate. Right now if I wanted a bilateral dumbell exercise I'll likely have to combine the small plates from both, though.


Hi, Matt. ;)

Nice program, Steve. Me likey the layout. :)
Thanks, Lencho. I'm glad that you checked this place out. It's just getting started, but I have high hopes for it.

[Misanthrope]

I have 2- 300 lb oly sets, plus an extra pair of 45s for each. They are totally different in the plates, though, so I keep em separate. Right now if I wanted a bilateral dumbell exercise I'll likely have to combine the small plates from both, though.
Yeah, if and when I ever go the home gym route, I'll need to figure out what to do about dumbbells. I obviously want to keep them in my training, and there's no way I could afford an entire rack of them. I saw some oly DB handles at a local sports equipment store, but I'd need to buy quite a few extra plates in order to have enough for two dumbbells. Still, that might be the cheaper way to go in the long run.

[Lifting N Tx]

I'd have replied with the above, but it looks like multi-quote only allows 2? I like the way I can paste something with formatting like color over and it keeps it without having to use special tags, though.


Stevo, no more OLs? :(

Kyle


I'm doing clean pulls on one of my days. It's supposed to be a "hypertrophy oriented" day as opposed to "strength" day, so I tried to do something that I can do a few reps with while keeping a decent weight, which is easier for clean pulls than power cleans. We could discuss the terminology, I tend to think of it as kind of like a Westside RE vs ME day. There is no real DE in this setup.

All that said, I did a few light hang cleans in my last legs/shoulders hypertrophy day. I'm also doing push presses, will have some of those in today's workout, but from behind the neck. I still don't have enough flexibility to feel comfortable enough in my grip to do a good jerk. To get the bar solidly on my delts with elbows forward I only have a couple of fingers on the bar, which is ok for front squats but not comfortable for jerks. All that said, I somehow put 190 overhead many years ago around my college years, and I'm stronger now than then, so I'm determined to beat that pretty soon.

For now, though, it's clean pulls once a week, and push press from behind neck once a week. From time to time I'll work on power cleans, hang cleans, and the like. I'm also doing front squats once a week, and working on the shoulder/tricep/wrist flexibility. I don't really have ambitions for doing snatches ATM, but as I say I'd like to eventually do some C&Js.

[Lifting N Tx]

Yeah, if and when I ever go the home gym route, I'll need to figure out what to do about dumbbells. I obviously want to keep them in my training, and there's no way I could afford an entire rack of them. I saw some oly DB handles at a local sports equipment store, but I'd need to buy quite a few extra plates in order to have enough for two dumbbells. Still, that might be the cheaper way to go in the long run.

I think I paid in the $100-125 range for each set. They're not exactly Eleiko quality and no bumper plates, but they're good enough for power cleans and the like. I was figuring it the other day, and for 2 x 390 lbs (with the xtra pairs of 45s) Oly sets, the incline / flat bench, my power rack, a situp/hyper board, my horse stall mats for the floor, and various misc things (think dip belt, etc), I've probably got a little over $1,000 tied up.

It could sound like a lot, but if you're spending several hundred a year plus gas plus your time, then payback doesn't take that long. I don't get to wait on the curlers in the squat rack, though. :D

[r_graz]

Huh, it's like deja vu all over again. Like I've seen this workout before somewhere ;):p

I'll be following here too LNT.

[Kyle]

Yeah, if and when I ever go the home gym route, I'll need to figure out what to do about dumbbells. I obviously want to keep them in my training, and there's no way I could afford an entire rack of them. I saw some oly DB handles at a local sports equipment store, but I'd need to buy quite a few extra plates in order to have enough for two dumbbells. Still, that might be the cheaper way to go in the long run.

Let me know exactly what your wanting with a home gym.. and I'll get you the hook up, and for cheap. We're about to open up a store probably soon.

Kyle

[Lifting N Tx]

Monday, July 16^th, 2007
(warm ups not shown)
120 second rests between sets of the same exercise, prior workout lifts in parens

Box Squat
190 x 5 (5)
190 x 5 (185 x 5)
190 x 5 (185 x 4) # all out effort to make this set
145 x 9 (8)
14? box (bucket) height. Stance 24? between heels.

Behind Neck Push Press
150 x 5 (145 x 5)
150 x 5 (145 x 5)
150 x 5 (145 x 5)


Press From Behind Neck
115 x 8 (7) # another all out effort, also had ~ 3 min rest due to short interruption


Rack Deadlift
310 x 5 (305 x 5)
310 x 5 (305 x 5)
255 x 9 (8)
Pins set such that bar height starts a knee level

DB Laterals
14 x 10 (9) # both arms simultaneously
14 x 10 (9)

ATG Squat
145 x 5 (8) # I was whipped and decided not to make an all out effort here.


Neck exercises (4 way)
20 x band

RC work (4 way)
14 x 20 (19)

16 work sets
Body weight ? didn't weigh; Workout time 89 minutes

Comments


I was a bit discouraged after this, but upon review to of the previous effort with box squats I still see modest progress, which is what I hope for on a diet. I had said I'd probably try 185 on all sets after my last workout with box squats, and I instead got all my reps with 190, though it was a major effort. This is not a huge number of sets, but I'm leading off with 3 very tough exercises. I kept the rest times in between sets of the same exercise down, but slowed between exercises, and really got tired later in the workout, leading to almost 90 minutes including warmups/stretching.


So I 'm thinking that I probably need to shorten it just a bit if I keep the 3 taxing exercises that I start with. I'm still also thinking about my diet and whether to make any adjustments to the ?shoot for 500 calories below maintenance every day? that I've been doing. I have tried a 5-6 hour carb refeed one day a week for the last two weeks. I may have more thoughts later or tomorrow, which is an off day.

[Lifting N Tx]

Wednesday, July 18^th, 2007
(warm ups not shown)
90 second rests between sets of the same exercise, unless otherwise noted
Reps/weight (if different) from last time shown in parens

BB 30 Degree Incline Press With Bands
Used red (Iron Woody super-mini) band doubled and wrapped around pins in the 2nd holes, as shown in the pictures
125 x 7 (7)
125 x 7 (5)
125 x 4 (115 x 5)
This is much harder than barbell alone


http://farm2.static.flickr.com/1178/765022327_c49eaa1742.jpg


http://farm2.static.flickr.com/1004/765022315_c17e0c05b5.jpg

Flat BB Press
no bands
195 x 8 (205 x 8)
195 x 8 (190 x 5)
not done (165 x 7) # passed on the 3^rd set

Skull Crushers
63 x 9 (8)
63 x 9 (8)
63 x 9 (8)

Straight Arm Cable Crossovers
One arm at a time
20 x 9 (8)
20 x 9 (8)

Tri pressdown
70 x 8 (7)
70 x 8 (50 x 12)

Abs
Last time just did BW situps, changed up this time
Crunch with Iron Woody super mini band doubled x 20
Crunch with Iron Woody mini + super mini band doubled x 15
Hanging leg raise x 10

15 work sets
Body weight around 207, lightest in probably close to a year, and down 23lbs from my fattest. Workout time 52 minutes, including warm ups, post-workout stretching

Comments

Last time for this workout was trial and error, as I found that I could only do perhaps 2/3 the normal weight on inclines with the bands added. The exercise pwned me, and by the time I got to the flat bench, with 90 second rests, I never caught up and had to keep dropping the weight. Even the 195 that I used this time compares to a previous best 1 set 8RM of 225, but this time I got the 8 reps that I targeted for both sets. I dropped the 3^rd set, as I had a lackluster performance on my last chest/tri strength day. I wondered if the workload of 6 sets of presses, several to failure and 3 with bands, on the preceding chest/tri hypertrophy day hampered me. So I made that modest adjustment to today's workout.

It's hard to compare perfectly, as the weights I used last time jumped around with all the trial and error. However, generally I think I did stronger work on about every exercise today and could have done a bit more on triceps had I wished. However, I think it's best for consistent progress if I can progress while still having a little left in the tank each workout when possible.

Tomorrow will be a back/bi strength day.

[Misanthrope]

Nice work with the bands today. I think it's going to take a few weeks of this before you really have a good idea of how much weight and volume you'll need. Some dumbbell work might be a good option for this session as well, but I don't recall if you have enough equipment for that.

[Lifting N Tx]

I noticed that you mentioned about a month of feeling things out in your routine. You're on a roll now, except for the AC. I hope to do the same.

I need a 2nd dumbell handle for the olympic size plates. I might need to pick up some more 25lb plates, too. I'm not sure how well 35s and 45s would work for stuff like DB bench and inclines. Might be too bulky.

[Kyle]

You can really tell when you get the bands on the bar, it really kills the stabilizers when unracking it and trying to control it, this alone takes alot out of you.

Training looks real good.

Kyle

[r_graz]

Anything to post a pic of that home gym setup and make the rest of us jealous, eh? ;)

Nice workout LNT.

[Lifting N Tx]

You can really tell when you get the bands on the bar, it really kills the stabilizers when unracking it and trying to control it, this alone takes alot out of you.

Training looks real good.

Kyle
Thanks, Kyle.

Not really having any point in a repetition that is easy, plus shorter rest, makes it tough for someone like me who has always used longer rests. But endurance and work capacity is one quality that I want to improve, and it seems to help make for a killer workout.


Anything to post a pic of that home gym setup and make the rest of us jealous, eh? ;)

Nice workout LNT.
Thanks, Ron. I guess we all have something to envy. ;) For me looking at Lencho's avatar deadlifting with 6 plates on a side does it pretty quickly.

[Lifting N Tx]

Thursday, July 19^th, 2007
(warm ups not shown)
120 second rests between sets of the same exercise, unless otherwise noted

Pendlay Row
195 x5 (195 x 5) A little too much body English, just like last time.
185 x 5 (185 x 5)
165 x 9 (8)

Chins
BW + 10 x 6 (5)
BW + 10 x 6 (5)
Reps in parens are from the last back/bi strength day. I'm also doing chins on the hypertrophy day, but only at BW for now.

Seated DB Curl
44 x 8 (7)
44 x 7 (6)
44 x 7 (5)

Cable Row
Done with this apparatus:
http://farm2.static.flickr.com/1426/781483024_664db266ee.jpg

Pulled to around mid chest level
90 x 10 (9)
90 x 10 (9)

Hammer Curl
39 x 8 (7)
39 x 8 (7)

Grip
21 closures each hand plus 21 second hold (20)

Calf Raises
Single Leg While Holding Dumbell in Same Side Hand
35 x 19 (18)
35 x 19 (18)

15 work sets
Body weight around 208, workout time 47 minutes, including warm ups and stretching afterward as usual. Mainly the stretching is broomstick shoulder stretches, and stretching elbows up with the bar in the racked clean position to help with power cleans and front squats. The 47 minutes was about 3 faster than last time.

Comments
Long day and got home tired and later than usual, but forced myself to get this workout done.

Pendlays went about the same as last time. I may be stalling right about at my prior 5RM. I don't mind a little body english on a max attempt, but want it to become stricter before advancing. I added one rep in the backoff set, but am not necessarily claiming that as progress, as I may have just pushed harder on it this time so as to add a rep for at least one set. I did add reps in chins but these were quite tough also. I'm guessing that I might need to either reset Pendlays or change tactics a bit on this day. I probably inadvertently started them a bit heavier than I should have.

Next workout Saturday

[Lifting N Tx]

Saturday, July 21st, 2007
(warm ups not shown)
previous reps/weights in parens
90 second rests, unless otherwise noted

Front Squat
135 x 7 (6)
135 x 7 (6)
135 x 7 (6)

BTN Presses
105 x 8 (8)
105 x 8 (95 x 8)
105 x 5 (95 x 8)

GHR
BW x 8 x 3 (same)

Clean pulls
190 x 5 (185 x 5)
190 x 5 (185 x 5)
passed on 3^rd set (185 x 5)

Neck exercises
4 way?done to left, right, forward, backward
mini plus super mini bands x 20 from 4 angles (only super mini band)

RC work
4 way?2 ways internal, 2 ways external rotation each arm
16-1/2 x 12 (14 x 20)

13 Work sets counting RC and Neck as only 1 set each
Body weight around 208, workout time 63 minutes, including warm ups and stretching afterward.

Comments
Strength decent, endurance poor. Felt sluggish from the start. Afterward, had a protein shake, took a shower, then took a nap. Regardless of all discussions about what is a light recovery exercise, even light front squats kick my a$$. Especially when done for more than 2-3 reps per set. Getting another rep for all 3 sets was good. This time I kept to the same weight for all 3 sets of BHN presses, so hard to compare to last time, but I think I would not have gotten 8 reps at 105 for the 2^nd set last time, so I think it's some progress. It's still hard to evaluate what progress in the ?hypertrophy days? means strength-wise given the short rests and medium-high reps, and the resulting light weights. However, that's what the ?strength days? are for and more reps on hypertrophy days should mean at least better strength-endurance.

This is not a lot of work sets to take an hour, but I take more time warming up for squats, some for shoulders, and several sets before the work sets with clean pulls. On these, I could be snappy with a couple of reps at 135 and 145, pulling the bar to about mid chest. However, I just didn't have enough in the tank to do much with the work sets?no explosion on the 2^nd pull. Not really a strength thing but rather my energy and muscular endurance was shot by this time. Some probably from the front squats and some from it just being a low energy day.

I was still planning to do a few power cleans, but my right wrist was bothering me on front squats. I started to warm up for power cleans, and noticed the same, so decided not to push it.

Tomorrow is chest/tri strength, and the last workout of rotation 2.

[Misanthrope]

It's still hard to evaluate what progress in the ?hypertrophy days? means strength-wise given the short rests and medium-high reps, and the resulting light weights.
I'm going into the eighth week of my program and I still don't know what to think about my upper body "hypertrophy" day. Sometimes it just seems like an extra day where I'm able to fit in chins and some DB presses. I consider it progress whenever I'm able to add weight or reps to any exercise, just as I would for my strength days. It never seems as rewarding to do so, though. :)

[Lifting N Tx]

Sunday, July 22^th, 2007
(warm ups not shown, prior workout numbers in parens () )
120 second rests between sets of the same exercise, unless otherwise noted

Flat BB Bench Press
235 x 5 (5)
235 x 4 (3)
205 x 10 (9)

Floor Press
215 x 3 (5)
205 x 5 (205 x 5)
185 x 9 (8)

Incline BB Press
30 degree incline
155 x 8 (8)
155 x 8 (7)

Skull Crushers
Using EZ curl bar
63 x 10 (9)
63 x 10 (9)
63 x 10 (9)

Straight Arm Cable Crossovers
One arm at a time
20 x 10 (9)
20 x 10 (9)
20 x 10 (8 on last strength day, 3^rd set not done on preceding hypertrophy day)

Abs-Standing Crunch
1 super mini + 1 mini band
15 reps (20 w/ super mini only)
15 reps (15)
hanging leg raise x 11 (10)

17 work sets
Body weight 208, workout time ~67 minutes, including warm ups and stretching afterward.

Comments
Decent workout. I got another rep on a couple of the flat bench sets. By comparison, I did 230 x 5 x 5 on the week before I set my bench PR at 280, and 235 x 2 x 5 the next week. That is with longer rests than the 2 minutes that I'm using now. I think I got a bit overreached after that, but am now probably back to where I was and hopefully can go beyond.

The floor press looks worse, but last time I did them touch and go. This time I paused each rep at the bottom, which is significantly harder. I'm wondering if it's not a bit too much volume on the 3 barbell pressing exercises. When I get a 2^nd Olympic dumbell and maybe a few more plates in a couple of weeks, I may switch out BB incline to 3 sets of incline DB presses and drop the cable crossovers for this day.

This is two cycles. Tomorrow will start the 3^rd with back/bi hypertrophy.

[Lencho]

I'm wondering if it's not a bit too much volume on the 3 barbell pressing exercises.

I was wondering that myself. Nice work, though.


What do your Olympic DB's looks like? Pics?

[Lifting N Tx]

Thanks, Lencho.

http://farm2.static.flickr.com/1170/878340372_1422f95ba7.jpg

So the handle is about the same length as for a cast 65lb hex DB. Sleeves are just like on regular olympic style bars, and long enough to hold more 25lb plates than I'm likely to need any time soon.

Next month I plan to buy a 2nd so I can use for pressing also, and pick up some extra plates since you need twice as many for dumbells. I'll probably pick up some extra spring collars too so I don't have to rob them from my bars all the time.

[r_graz]

Thanks, Lencho.

http://farm2.static.flickr.com/1170/878340372_1422f95ba7.jpg

So the handle is about the same length as for a cast 65lb hex DB. Sleeves are just like on regular olympic style bars, and long enough to hold more 25lb plates than I'm likely to need any time soon.

Next month I plan to buy a 2nd so I can use for pressing also, and pick up some extra plates since you need twice as many for dumbells. I'll probably pick up some extra spring collars too so I don't have to rob them from my bars all the time.

Nice oly DB bars. Out of curiosity, how much do they go for, how long, what do they weigh? I'm halfway tempted to get a pair and bring them to the gym with me. That would make it much more likely I'd do some dumbbell exercises. As it is, the ones at my gym go up 5lbs each, which means a minimum 10lb jump in every exercise :(

And nice workout, too :cool:

[Lencho]

So the handle is about the same length as for a cast 65lb hex DB. Sleeves are just like on regular olympic style bars, and long enough to hold more 25lb plates than I'm likely to need any time soon.



How comfortable is it using 25 lb. plates with the Oly DB bars? Do the plates not rub against your forearms?

[Lifting N Tx]

Haven't noticed that happening. With pronated grip for rows, though, you could wind up with less ROM than with a BB because of the plates.

I don't think it'll be a problem for pressing. Since I just have the one right now, I've only tried it for rows. To get a ROM at least equal to that with a BB, I wind up turning my forearm to something more like a hammer grip--in between pronated and supinated. It's more necessary to do this with rows because with db rows I tend to wind up with my hands not much more than shoulder width. Seems to work ok when I do them with forearms like a hammer grip.

[Lifting N Tx]

Monday, July 23^th, 2007
(warm ups not shown, previous workout's numbers in parens () )
90 second rests between sets of the same exercise

Chins
BW x 8 (7)
BW x 8 (7)
Cable Pulldown @ 130 x 12 (11)

Dumbell Row
70 x 10 (8)
70 x 10 (8)
70 x 11 (10)

Hammer Curl
39 x 8 (7)
39 x 8 (7)
39 x 8 (8)

Cable Row-Hammer Grip
Pulled to around mid chest level
90 x 11 (10)
90 x 11 (10)

Incline Curl
29 x 9 (8)
29 x 9 (8)

Generic Gripper
22 reps + 22 second static hold each hand (21)

Single Leg Calf Raise
done holding a dumbell in one hand
35 x 20 (19)
35 x 20 (19)

16 work sets
Body weight ? 208; Workout time 44 minutes

Comments
Decent workout, pretty much as planned. One thing that I noticed, which may have to do with exercises started in a stretched position, is that both chins and incline curls are a lot harder when you take them all the way down before starting each new rep. I did that pretty well on the second set of chins, maybe not on all reps for the first. I'm really talking about just the last few inches, but they make a big difference.

Tomorrow is an off day.

[Misanthrope]

Nice workout today, Steve. Strong DB rows.

Enjoy your day off.

[r_graz]

Very nice progress on the chins and the DB rows.

[Lifting N Tx]

Thanks for following along, guys. I like the back/bi hypertrophy day.

[Lifting N Tx]

Wednesday, July 25^th, 2007
(warm ups not shown)
120 second rests between sets of the same exercise, prior workout lifts in parens

Box Squat
195 x 4 (190 x 5)
195 x 3 (190 x 5)
190 x 4 (190 x 5 just barely)
back off set omitted in favor of ATG squat (145 x 9)
14? box (bucket) height. Stance 24? between heels.

ATG Squat
145 x 8 (5)

Behind Neck Push Press
155 x 5 (150 x 5)
155 x 5(150 x 5)
155 x 5 (150 x 5)

Press From Behind Neck
115 x 8 (8)

Rack Deadlift
315 x 5 (310 x 5)
315 x 5 (310 x 5)
255 x 10 (9)
Pins set such that bar height starts at knee level

DB Laterals
14 x 11 (10) # both arms simultaneously
14 x 11 (10)

Neck exercises (4 way)
20 x super mini bands

RC work (4 way)
16-1/2 x 12 (12)

15 work sets
Body weight ? 206-1/2; Workout time 74 minutes

Comments
Second time in a row that box squats were a major effort, progress here is not satisfactory. I think I will need to do these on both the strength and hypertrophy days now that they are no longer a new exercise. Everything else was decent. I do think that I am getting to the point where I may not be able to just add 5lbs each time for push presses and rack deadlifts. I may need to settle for adding reps one workout then adding weight the next.

Workout time was more manageable this time, though still a bit long as this is a taxing day. I also use a decent number of warm ups, even with only 15 work sets. I also was quite tired due to lack of sleep, but don't see it as a major impact. I can't rule out some, of course.

[Lifting N Tx]

Thursday, July 26^th, 2007
(warm ups not shown)
90 second rests between sets of the same exercise, unless otherwise noted
Reps/weight (if different) from last time shown in parens

BB 30 Degree Incline Press With Bands
Used red (Iron Woody super-mini) band doubled and wrapped around pins in the 2nd holes, as previously shown in pictures
125 x 8 (7)
125 x 7 (7)
115 x 5 (125 x 4)

Flat BB Press
no bands
195 x 9 (195 x 8)
195 x 6 (195 x 8)

Skull Crushers
63 x 10 (9)
63 x 10 (9)
63 x 10 (9)

A Trainer Flyes
See this post (http://forum.bodybuilding.com/showthread.php?p=62307751#post62307751) for a video, along with the comments by Atrainer on form a couple of posts below.
new exercise in place of standing cable crossovers
One arm at a time, as I only have one cable
20 x 6
15 x 8
10 x 8

Tri pressdown
70 x 9 (8)
70 x 9 (8)
Abs
Crunches with Iron Woody super mini bands: 2 bands x 15 x 2 sets
Decline situps: 10 x 15

16 work sets
Body weight 207. Workout time 52 minutes, including warm ups, post-workout stretching, same as last time

Comments
I'm posting very late, as some personal issues have led to some late nights lately. Mixed results, maybe up slightly in strength, down a it in endurance. Have cut calories a bit more this week, and that may be having an effect on endurance.

A trainer flys are very interesting, and may become my favorite chest iso. My pulley tends to add a lot of friction. Even considering that, I can't do much weight at all, but they really hit the chest.

Tomorrow is an off day.

[Lifting N Tx]

Saturday, July 28^th, 2007
(warm ups not shown)
120 second rests between sets of the same exercise, unless otherwise noted

Weighted Chins
BW + 10 x 7 (6)
BW + 10 x 7 (6) # just barely got this one
Put as the leadoff exercise in place of Pendlay rows.
Reps in parens from the last back/bi strength day. I also chin on the hypertrophy day, but not weighted.

Narrow Grip Pull Downs
140 x 10 # Added new as a higher rep set for chins since they're now the primary exercise for this day and I can't do high rep chins.

Ghetto T-bar Rows # New exercise
135 x 6
135 x 7
Almost pure lats, felt similar to DB rows. Weight shown does not include bar, was a bit surprised that 135 felt fairly heavy. Lacking a t-bar apparatus, I wrapped a towel around the bar, a chain around the towel, then attached 2 handles as shown below. This allowed a full ROM.

http://farm2.static.flickr.com/1248/931444589_2ebc213d6e.jpg

Seated DB Curl
44 x 9 (8)
44 x 8 (7)
44 x 8 (7)

Cable Row
Pulled to mid chest level until side of thumbs touched chest, with hammer grip using chain and handles as pictured (http://farm2.static.flickr.com/1426/781483024_664db266ee.jpg) in previous posts
90 x 12 (11)
90 x 12 (11)

Hammer Curl
39 x 9 (8)
39 x 9 (8)

Grip
23 closures each hand plus 23 second hold (22)

Calf Raises
Single Leg While Holding Dumbell in Same Side Hand
45 x 15 (35 x 20)
45 x 15 (35 x 20)

15 work sets
Body weight 207, workout time 48 minutes, including warm ups and stretching afterward.

Comments
Decent workout, I think I'll like the ghetto tbar rows. I tried to make sure I went all the way down on each chin. I find that there is a reflexive protective instinct against fully straightening the arms to a locked out position under a heavy hanging load. However, I try to make sure that I come to a dead hang with only a slight bend in the arms before starting the next rep.

With the cable rows I try to use a controlled pull emphasizing the finish and pulling my shoulder blades back. I'm trying to get a little more work for the muscles in the middle of the back, as opposed to an emphasis exclusively on the lats. I might try to work in a wide grip vertical or horizontal pull on the hypertrophy day to do this also.

Next workout tomorrow.

[Misanthrope]

Very snazzy set up with the ghetto T-bar row, Steve. If I had a contraption like that, I would almost certainly use it for that exercise.

So what do you make of this new split so far?

[Lifting N Tx]

Thanks, Matt.

I like shorter workouts while still getting in a good variety of exercises. I like working faster, building some endurance and getting done. I'm wondering if the strength and hypertrophy days are too similar, and also if the short rests and higher rep ranges aren't keeping the weights lighter than optimal. Maybe not for others, but maybe for me.

I like the idea of keeping moderate, consistent progress by adding a couple of reps here, and few pounds on the bar there. However, when you're making slow progress like I am, especially while on a diet, I think the setup might result in staying at the same loads too long. I do think there is a point of diminishing returns from lifting the same weight even if you add reps each workout.

All that said, I like it reasonably well so far, but the bottom line is results. I've had some, but pretty modest progress, with everything I've tried while losing weight. That's probably as much as I can expect until I switch to at least maintenance level calories.

[Lifting N Tx]

Sunday, July 29th, 2007
(warm ups not shown)
previous reps/weights in parens
90 second rests, unless otherwise noted

Box Squat #New for this day
145 x 10 (9...2nd rotation back on strength day)
145 x 10

ATG Olympic Squat #New for this day
135 x 8
135 x 8

BTN Presses
105 x 9 (8)
105 x 9 (8)
105 x 6 (5)

GHR
BW x 8 x 3 (same)

Clean pulls
190 x 3 (190 x 5)
190 x 3 (190 x 5)
190 x 3

Neck exercises
4 way?done to left, right, forward, backward
Two super mini bands x 20 from 4 angles (one super mini, one mini band x 20)

RC work
4 way?2 ways internal, 2 ways external rotation each arm
16-1/2 x 12 (12)

15 Work sets counting RC and Neck as only 1 set each
Body weight around 208, workout time 68 minutes, including warm ups and stretching afterward.

Comments
Changed the squats from front squats to see if I can get more carry over to the box squats on the strength day. Light weights, even for me, but that's the way it is with short rest times. I also changed the clean pulls to 3x3. They're mostly a light recovery exercise while the heavy back work is done when I do the rack pulls on the strength day. I do want to get decent explosion with them, and by the time I get to them I'm somewhat fatigued. Doing 5 rep sets I wind up with something more like a fast deadlift than an explosive pull, so I switched to 3x3.

Tomorrow is chest/tri strength, and the last workout of rotation 3.

[Lifting N Tx]

Monday, July 30^th, 2007
(warm ups not shown, prior workout numbers in parens () )
120 second rests between sets of the same exercise, unless otherwise noted

Flat BB Bench Press
235 x 4 (5) :(
235 x 11 Max-Stim style

Floor Press
220 x 10 Max-Stim style

Incline BB Press
30 degree incline
155 x 9 (8)
155 x 8 (8)

Skull Crushers
Using EZ curl bar
63 x 11 (10)
63 x 11 (10)
63 x 11 (10)

A Trainer Flyes
One arm at a time
90 second rests after the 2^nd arm before starting the next set
15 x 8
10 x 8
10 x 8

Abs
Standing Crunch
2 super mini bands
16 reps (15)
16 reps (15)
Decline Situps
10 x 16 (15)

Body weight not known, workout time ~77 minutes, including warm ups and stretching afterward. Slow due to program changes, interruption to pick up my son (time away not counted).

Comments
Major change in strategy. I seem to be hitting the wall on progress here and there, notably today on flat bench. I'm thinking that I need more heavy work than the lighter weights that I'm using and think I probably need some heavy work each time I hit a body part. I'm thinking I'll add a bit of higher rep work each workout but only after the heavy stuff. On this cut my strength isn't going up fast enough to utilize progressive loading very well unless I use some fatigue management. Max-Stim style is the best form of this that I know. Essentially, do a rep, rack the weight, pause a few seconds, repeat. You can get in a lot of quality reps with decent weights that would be hard to duplicate with conventional sets, unless you use a lot of low rep sets.

So that's the story. I may discuss it more tomorrow, but I'll probably be in meetings all day, so it may be a while.

[Misanthrope]

Comments
Major change in strategy. I seem to be hitting the wall on progress here and there, notably today on flat bench. I'm thinking that I need more heavy work than the lighter weights that I'm using and think I probably need some heavy work each time I hit a body part. I'm thinking I'll add a bit of higher rep work each workout but only after the heavy stuff.
I hear ya there. I think that might actually be the reason I don't enjoy my upper body "hypertrophy" workout as much as I do the strength workout. Doing some heavier work on bench might be what you need in order to start progressing again.

[Lifting N Tx]

It's worked for me before, Matt. It seems like a few weeks of build up with heavy work does it. Then I either have to deload and peak or just deload.

I'm thinking about reorganizing the whole routine, though probably within the same kind of split. I've been thinking about my previous experiences, plus some posts that I've read by Borge Fagerli ("Blade" on the HST, Max Stim and Body Recomp forums). He has his own method (Myo-reps), which seems to be sort of a modified version of Max-Stim possibly augmented by some high rep stuff if on a diet, and seems to be working well for him (http://www.myorevolution.com/admin/bilder/advanced/bf3.jpg) and his clients. The picture is from his site, but the site is in Norwegian.

Here are a few quotes that I've been rereading and thinking about:


As for MaxStim - I think it works great for both strength and mass. One of the only techniques which has prevented the usual drop in bench strength every time I diet. I rarely go beyond 3 reps on any set of any exercises in my base program, but might occasionally hit 5 if the weight is light at the start of a training cycle. I do high-rep depletion work on my diet, though, in the 15-25 rep range (going for the burn and at least 45sec set time).

So, I've basically not done reps between 6 and 14 for many months. http://www.bodyrecomposition.com/forums/images/smilies/biggrin.gif



I'm using fatigue management on my base program, so I might start with 5s and short rests when the loads are lighter in the start of a training cycle, and end up with singles (essentially MaxStim) at about 3-5RM loads.

Total reps is in the range of 10-20 depending on the muscle group and exercise - also lowered since I'm dieting.



So, I might do 3-4 sets of 3 on front squats, or maybe 4-6 MaxStim singles on bench followed by 2-3 sets of 2-3 on Incline Bench.



But you've got the gist of it, progressive increase in loading while reducing reps per set to facilitate the same total amount of reps throughout the training cycle. I often use an upper/lower-body split similar to Lyle's routine, a Westside-type split or even the 5x5 template. I also implement this within a fat loss routine, where high-rep depletion work is done on separate days - as discussed in a couple of IF threads.




My point was that you have massive bodybuilders (Dorian Yates vs. Ronnie Coleman) who got big on few sets vs. many sets and fatigue vs non-fatigue, high reps and low reps. When you apply it to natural trainees, the guys who try to copy the high-volume failure-based shit barely end up with anything but severe overtraining, whereas the guys who follow non-retarded routines get stronger and bigger. Here is where I think clustering/ladders/Max-Stim shines, allowing you to get in more total reps at a given load with less CNS stress. Simple as that.


Scheduling that kind of progressive loading, even if my strength isn't progressing fast enough to do more reps with the same weight, seems to be what has worked best for me. As Borge indicates, fatigue managment, seems like the best way to accomplish that.

If anyone is interested and has an account on Lyle McDonald's Body Recomposition forums, I can pass on the links so they can be read in context. I didn't do so as you have to be registered to read them.

[Lifting N Tx]

Follow up. On Dan Moore's Max-Stim forum, Borge (Blade) also had a post where he mentioned something he was working on for a workshop that he would be doing:


I'm looking at combinations of heavy MaxStim type loading as the primary stimulus, combined with lighter weights (about 10-12RM) DC rest-pause style at the end to get the effects of both strain and metabolic stuff.


The consensus seems to be that progressive loading is the main stimulus, but there is also a metabolic component. What's unclear is whether just doing a certain amount of work is sufficient or actually incurring a certain amount of fatigue helps.

At the moment I'm inclined to do low rep or Max-Stim style sets for a primary exercise, but perhaps some medium to high rep stuff for at least one additional exercise.

[Lifting N Tx]

Wednesday, August 1st, 2007
(warm ups not shown, prior workout lifts in parens () where applicable)

Chins
BW + 15 x 15 Max-Stim reps

Cable Row-Hammer Grip
30 second rests between sets
100 x 9
100 x 7
100 x 6

Hammer Curl
44 x 15 Max-Stim reps

Incline Curl
30 second rests between sets
29 x 9
29 x 6
29 x 5

Generic Gripper
24 reps + 24 second static hold each hand (23)

Single Leg Calf Raise
done holding a dumbell in one hand
45 x 16 (15)
45 x 16 (15)

Neck exercises
4 way?done to left, right, forward, backward
Two super mini bands x 20 from 4 angles (same)

RC work
4 way?2 ways internal, 2 ways external rotation each arm
16-1/2 x 13 (12)

Body weight post workout and post post-workout meal ? 206; Workout time 55 minutes

Comments
So for the Max-Stim reps on the chin ups I'd do a rep, starting and ending at a full, dead hang. Let go of the bar, arms at my sides, count to 5, repeat. After some reps went to a 10 count and finally a 15 count. It takes a couple of seconds to grab the bar and get comfortable before the next rep so a 5 count equates to a bit more than 5 seconds. For the curls, I'd do a rep with one arm, a rep with the other, then a 5 count.

For the second exercise I was aiming to do something like a rest pause set. Basically just a very short rest and do what reps I could with the same weight. So the Max-Stim sets are all about getting in a decent number of reps with a reasonably heavy load. In contrast, the second exercises are all about fatigue, metabolic stimulus, and additional volume.

This went quite fast, so I picked up a couple of the misc. exercises (neck and RC exercises) that I have been doing on other days, and still got done in less than an hour. I called this day ?Back/Bi I? since I'll probably keep two different, though similar workouts. They won't be specifically ?hypertrophy? or ?strength? oriented.

Tomorrow is a legs/shoulders day.

[Kyle]

Nice curls bro ;)

Kyle

[Lifting N Tx]

Thursday, August 2^nd, 2007
warm ups not shown

Box Squat
200 x 15 Max-Stim reps
14? box (bucket) height. Stance 24? between heels.

Behind Neck Press
120 x 15 Max-Stim reps

Rack Deadlift
320 x 15 Max-Stim style reps
Pins set such that bar height starts at knee level

ATG Squat
135 x 11

Body weight ? 206; Workout time 74 minutes

Comments
Moving to Max-Stim reps, I bumped the box squat weight 10 lbs even though it was very tough last time. It was still tough, but allowed me to get more reps than conventional sets would have. The other exercises were tough also. Energy was fairly low, especially as I've reduced calories some more in an effort to really get the fat off. The Max-Stim reps should allow me to maintain or progress the weights and still get a decent number of reps in. I only bumped the rack deadlifts 5lbs but this is 5 more total reps than I did with my top weight of 315 last time. I also changed push press for regular presses behind the neck, plus only did one set of ATG squats. By that time I was pretty tired and just looking to add a little high rep work.

Workout time was still the same as last time, 74 minutes, including warm ups. I wound up with m-time (Max-Stim term for the pause between reps) of from 5 to as high as 30 seconds (as counted in my head) when the reps got tough toward the end. I did do two doubles for the first 4 reps in the rack deadlifts, everything else was single Max-Stim reps except the ATG squats.

[Kyle]

Nice job on the workout man.

Kyle

[Misanthrope]

Whoa. That's some serious max-stimage. Especially those rack deads. Nice work, Steve.

[Lifting N Tx]

Thanks, Kyle and Matt. The plan is to keep it up and hopefully continue to slowly increase weights for at least a few weeks. At the same time I'm trying to make faster progress in losing weight. Two incompatible goals--we'll see how it works out. :D

[Lifting N Tx]

Saturday, August 4^th, 2007
(warm ups not shown)
Reps/weight (if different) from last time shown in parens

Flat BB Press
Max-Stim style reps.
M-time mostly 25 seconds, which resulted in almost 15 minutes time for these.
240 x 15 (235 x 4 regular, 235 x 11 Max-Stim)

BB 30 Degree Incline Press
Max-Stim style reps.
Started with a couple of doubles, and finished with a double; otherwise singles.
Used M-time between both doubles and singles; maximum was 12.
165 x 15 (155 x 9, 155 x 8 regular sets)

Skull Crushers
Regular sets
30 second rests
63 x 11 (10)
63 x 7 (10)
63 x 7 (10) # may have accidentally exceeded 30 second rest here

A Trainer Flyes
One arm at a time, as I only have one cable
30 second rests between sets
10 x 9 (15 x 8)
10 x 7 (8)
10 x 6 (8)

Tri pressdown ? Omitted. I don't have a v-bar for these and like the skull crushers better.

Abs
1 minute rests
Crunches with Iron Woody super mini bands: 2 bands x 17 x 2 sets (16 x 2)
Decline situps: 10 x 17 (16)

Body weight 203.6. Workout time 76 minutes, including warm ups, post-workout stretching, partly due to long m-times, and 4 warm up sets before the bench work set. Also I spent some time messing with bands on the incline, before finally deciding to break the bar down, remove the bands and do regular inclines.

Comments
Body weight finally dropped a few pounds again, I was getting a bit frustrated with slow weight loss and dropped calories to < 2100 / day last week, including under 1800 last night. Based on low energy and the need for long m-times to get this workout done, I probably need to stabilize things at 2100-2200 kcals / day. Previous lifts are listed but not very comparable, due to reduced rest times for isos and change from regular to Max-Stim style sets for compounds.

Bench was pretty tough, but once I extended m-time to 25 I got to where I felt I could have kept going almost indefinitely. I probably need to keep the same weight for these for a time or two. As noted, I started to use bands, but changed to regular inclines. They weren't too tough, so I was able to do doubles a couple of times along with the Max-Stim singles. Kind of strange to do flyes with such a small weight after using 12x as much per arm for bench. However, these are intended as a pure chest iso with all the leverage on the pectorals. I keep my arm almost locked and the shoulder pulled back so that there is great leverage against the movement.

Tomorrow is a back/bi workout.

[Misanthrope]

Very nice work, Steve. If you are keeping the weight for an exercise the same, will you work on getting more reps, or try to decrease your M time?

[Lifting N Tx]

Matt, I'll just try to decrease the m-time. Basically, I might start at 5-10 seconds (as counted in my head), bumping it as I subjectively feel the need during a set.

If I can get through a set with lower m-times obviously it indicates that I'm getting stronger and/or better strength endurance, more likely more of the former.

[Lifting N Tx]

Sunday, August 5^th, 2007
(warm ups not shown)

Weighted Chins
Max-Stim Style Reps
m-time varied from 7-18
BW + 17-1/2 x 15 (BW + 15)

Dumbell Row
conventional sets-30 second rests
70 x 12 (10)
70 x 8 (10)
70 x 7 (11)

Seated DB Curl
Max-Stim Style Reps
mtime 5
49 x 15 (conventional sets 44x9,8,8)

Hammer Curl
conventional sets-30 second rests
39 x 10 (9)
39 x 7 (9)
39 x 6 (didn't do a 3^rd set)

Grip
25 closures each hand plus 25 second hold (24)

Calf Raises
Single Leg While Holding Dumbell in Same Side Hand
45 x 17 (16)
45 x 17 (16)

Neck exercises
4 way?done to left, right, forward, backward
Two super mini bands x 20 from 4 angles (same)

RC work
4 way?2 ways internal, 2 ways external rotation each arm
16-1/2 x 14 (13)

Body weight 205, workout time 56 minutes, including warm ups and stretching afterward.

Comments
Decent workout, plan on keeping chins as the primary exercise, not sure whether I'll change up the secondary or maybe make it the same on both back/bi workouts. Max-Stim reps felt pretty good on the curls. For some reason I felt the chins worked my bis a lot, whereas usually I mostly feel them in my lats.

Previous set/rep totals are shown, but mostly not comparable since I'm using very short rests on the conventional sets now. Legs/shoulders workout tomorrow.

[Lifting N Tx]

Monday, August 6th, 2007
(warm ups not shown)
previous reps/weights in parens

Box Squat
Max-Stim Reps
max m-time 20
200 x 12 (200 x 15)
14? box (bucket) height. Stance 24? between heels.

Behind Neck Push Press
Max-Stim Reps
max m-time 25
165 x 10 (155 x 5 x 3 sets conventional)

Behind Neck Press
Conventional sets-30 second rests
105 x 8
105 x 4
105 x 3

Clean pulls
190 x 3 (190 x 3)
190 x 3 (190 x 3)
190 x 3 (190 x 3)

GHR
BW x 8 x 3 (same)

ATG Olympic Squat
135 x 9 (11)

Comments
I kept the same weight and cut the reps to from 15 to 12 on the box squats. These and the push presses are at probably about 90% of my 1RM, and overdoing the reps doesn't seem advisable. Even so, it was kind of like doing a couple of Westside style ME exercises in one workout. So the volume wasn't so bad, but it was draining. I did feel a bit stronger on the box squats than last time, but they were still tough. I kept the clean pulls the same; they felt a bit snappier this time. By the time I tried to do a final set of olympic squats I was out of energy.

I probably need to reduce the number of full body compounds on this day, maybe alternating push presses and clean pulls with isolation movements, only doing each every other workout. Tomorrow is an off day.

[Misanthrope]

These max stim sessions have been looking good, Steve. How do you see your lifts progressing over the next several weeks with this?

[Lifting N Tx]

Matt, I expect progression to be slow, but not zero. :D I think there are diminishing returns to pounding away at the same weight for more than a couple of weeks. Essentially, Max-Stim reps are like a series of rapid-fire singles, with just enough rest in between to keep excessive fatigue building up, and can allow for progression to a high load. I'm probably close to my 3 or 4RM in the box squats and push presses, so I don't want to move the weight up much. If I notice things getting easier, great. If not I'll probably try to bump the weight a little every 1-2 weeks until I think the weight is getting too heavy, or it's time for a deload.

[ddegroff]

Lookin' strong big guy.

I'll stop in when I can. I like the routine your using, keep it heavy!

[Lifting N Tx]

Thanks, Dusty. I'll be keeping it heavy as long as I can. Glad you stopped by.

[Lifting N Tx]

Wednesday, August 8^th, 2007
(warm ups not shown, prior workout numbers in parens () )

Flat BB Bench Press
Max-Stim style reps
245 x 10 (240 x 15 on chest/tri I day)

<meta http-equiv="CONTENT-TYPE" content="text/html; charset=utf-8"><title></title><meta name="GENERATOR" content="OpenOffice.org 2.2 (Linux)"><meta name="AUTHOR" content="Steve Mahaffey"><meta name="CREATED" content="20070702;2103000"><meta name="CHANGEDBY" content="Steve"><meta name="CHANGED" content="20070809;1214500"> <style type="text/css"> <!-- @page { size: 8.5in 11in; margin: 0.79in } P { margin-bottom: 0.08in } --> </style> Floor Press
Max-Stim style reps
225 x 10(220)

Incline BB Press
Regular sets-30 second rests
30 degree incline
155 x 10 (9)
155 x 4
155 x 3

Skull Crushers
Regular sets-30 second rests
63 x 12 (11)
63 x 8 (7)
63 x 8 (7)

Abs
Standing Crunch
2 super mini bands
18 reps (17)
18 reps (17)
Decline Situps
10 x 18 (17)

Body weight 205, workout time 59 minutes, including warm ups and stretching afterward.

Comments
I think 20 total reps between bench and floor presses is enough for this workout, where I'm using relatively heavy weight. I only showed comparative reps from the last time I did regular reps in incline for the first set, as I wasn't using the 30 second rests before. Other than that, ok workout. Definitely feeling the workload with fairly heavy pressing but felt fine afterward.

Workout was done very late, as I had a dinner meeting with a bunch of colleagues. Quite a diverse group: four of us who work in Houston. Three lifelong Americans and one who immigrated from India. Add to that four guys from India currently working here on a contract basis. Next, a long time colleague who normally lives and works in Brussels, Belgium but is originally from Argentina. Finally, the head of the division that we're in, who has resided in America for years, but is from Holland.

Tomorrow starts rotation 2 in my revised routine.

[Lifting N Tx]

Thursday, August 9th, 2007
(warm ups not shown, prior workout lifts in parens () where applicable)

Chins
Max-Stim Style
BW + 20 x 15 (BW + 17-1/2)
m-time 15-20
these got fairly hard, felt a lot in biceps again

Cable Row-Hammer Grip
30 second rests between sets
100 x 10 (9)
100 x 8 (7)
100 x 7 (6)

Hammer Curl
46.5 x 15 Max-Stim reps (44)
m-time 5

Incline Curl
30 second rests between sets
29 x 10 (9)
29 x 7 (6) # 2' rest before this set, as was interrupted by phone call from my son
29 x 6 (5)
might be pushing a bit too much for more reps on these, as was not quite the form I like here

Generic Gripper
26 reps + 26 second static hold each hand (25)

Single Leg Calf Raise
done holding a dumbell in one hand
45 x 18 (17)
45 x 18 (17)

Neck exercises
4 way?done to left, right, forward, backward
Two super mini bands x 20 from 4 angles (same)

RC work
4 way?2 ways internal, 2 ways external rotation each arm
16-1/2 x 15 (14)

bonus round after regular workout: did a few light hang cleans, just to do a little work on form
Body weight post workout ? 206; Workout time 59 minutes

Comments
Another decent workout, m-time a little longer for chins. I'll probably keep adding 2-1/2 pounds per workout until the m-time gets too long. I tend to regard 30 as about as long an m-time as I want to go to. The way that I've been feeling chins hit the biceps has me considering dropping the Max-Stim style bicep work and just doing a few conventional sets. That might free up a little more time for some technique work on cleans, while still keeping the workout to an hour. This is even while doing the various misc. exercises that I've added to this day like RC, neck, calves, and grip.

Next workout is scheduled for Saturday.

[Misanthrope]

Solid stuff lately, Steve. Looks like you're getting into a groove.

So you feel the chins in your biceps more using the max-stim protocol compared to convetional methods?

[Lifting N Tx]

Solid stuff lately, Steve. Looks like you're getting into a groove.

So you feel the chins in your biceps more using the max-stim protocol compared to convetional methods?

Thanks, Matt.

I do seem to be feeling the chins more in my biceps lately. Part may be using a little more weight with the Max-Stim; I suspect that more is from essentially doing singles with a short pause in between. I really focus on getting my chin well over the bar and holding myself there for a brief time, plus starting and finishing at a true dead hang.

I think that makes a difference.

[Lifting N Tx]

Saturday, August ^11th, 2007

Behind Neck Press
Bar x some
65 x 5
95 x 3
115 x 1
125 x 12 (120 x 15) # Max-Stim style reps. M-time 15-30, some of these reps were quite hard
Shoulders felt a bit achy at the start, so did several warm up sets

Dumbell Lateral Raises
Conventional sets, 30 second rests. Done fairly slow, with a pause at the top
14 x 10
14 x 7
14 x 6

Conventional Deadlift
5 minute rests between heavier singles
Warmed up with several sets of freehand and bar only squats
135 x several
185 x 3
225 x 2
275 x 1
315 x 1 # decent form
340 x 1 # PR but hips high and back rounded some
315 x 1 # so-so form

Box Squat
Regular sets
135 x8
135 x8
14? box (bucket) height. Stance 24? between heels.

ATG Squat
Regular Set
135 x 9

Body weight ? 203; Workout time 85 minutes

Comments
I rearranged this workout to emphasize the deadlifts, going for conventional deadlifts instead of rack pulls. Presses decent, but getting to the point where it will be hard to progress the weight. It has been about a month and a half since I've done heavy conventional deadlifts. Having learned a lesson from previous experiences I kept the warmup reps very limited. Just a few heavy singles still fatigued me a lot, significantly more than rack deadlifts do. Working out in my garage in the Houston summer heat probably didn't help.

As noted, the PR at 340 was not done with the greatest form. I had hoped to go on to 355 but decided not to since my form wasn't good. I think I could probably pull at least 360 if I was willing to ?go Diesel Weasel? and just say ?form be damned?. However, I don't want to do that. I think that I will probably keep doing conventional deadlifts instead of rack deadlifts on this day and see if I can drive up my max deadlift.

I didn't want to do heavy box squats after that, so just did some lighter sets with moderate reps to finish off the workout.

Tomorrow is a chest/tri workout.

[Misanthrope]

I hope you have a fan or some way of cooling off in the garage. I can't imagine working out in the heat we've been having up here.

Do have a plan for how you'll proceed with deadlifts, now that you've switched back to them?

BTW, have you had any technical problems with BB.com lately? I've had a lot of trouble with the place whenever I've tried to go there as of late. I'm really getting fed up with it.

[Kyle]

I hope you have a fan or some way of cooling off in the garage. I can't imagine working out in the heat we've been having up here.

Do have a plan for how you'll proceed with deadlifts, now that you've switched back to them?

BTW, have you had any technical problems with BB.com lately? I've had a lot of trouble with the place whenever I've tried to go there as of late. I'm really getting fed up with it.

All the strength training is pointless and stretching is worthless threads/comments are over riding their server bandwidth :D

Kyle

[Lifting N Tx]

Matt, I do have a fan and it definitely gets used. I too have had lots of issues with the bb.com web site, with lots of error messages. It is very aggravating.

I have some thoughts about what I might do with the deadlifts. Deadlifts to me are a different beast than anything else and I'm thinking of approaching them in a somewhat different way. I'm still doing a legs/shoulders workout 1 and legs/shoulders workout 2 for each 8 day rotation.

This day, legs/shoulders workout 1, is when I'll continue to deadlift. I'm thinking of doing singles starting at 80-85% of my 1 RM. Each time I complete a single with good form I'll bump the weight a small amount. Once my form seems on the verge of breaking down through a combination of increasing weight and fatigue, I'll back off enough to complete however many reps I deem necessary. I may add a back off set.

Other volume and work for lower back will come from box squats, and clean pulls on the other legs/shoulders day. At least that's what I'm thinking of doing.

[Lifting N Tx]

All the strength training is pointless and stretching is worthless threads/comments are over riding their server bandwidth :D

Kyle

lol.

plus 300 workout and "how do I start looking like Brad Pitt in fight club".

[Kyle]

lol.

plus 300 workout and "how do I start looking like Brad Pitt in fight club".

Oh yes.. cannot forget that one.

Btw.. your journal is the most popular thread here :)

Kyle

[Misanthrope]

I have some thoughts about what I might do with the deadlifts. Deadlifts to me are a different beast than anything else and I'm thinking of approaching them in a somewhat different way. I'm still doing a legs/shoulders workout 1 and legs/shoulders workout 2 for each 8 day rotation.

This day, legs/shoulders workout 1, is when I'll continue to deadlift. I'm thinking of doing singles starting at 80-85% of my 1 RM. Each time I complete a single with good form I'll bump the weight a small amount. Once my form seems on the verge of breaking down through a combination of increasing weight and fatigue, I'll back off enough to complete however many reps I deem necessary. I may add a back off set.

Interesting idea. Let's see how it goes. I'm always up for stealing someone else's strategy if it works for them. :D

Btw.. your journal is the most popular thread here :)

Steve is the man. I may someday keep a journal on here, too, when there are more than two people to follow it. :p

[Lifting N Tx]

Oh yes.. cannot forget that one.

Btw.. your journal is the most popular thread here :)

Kyle
Working out 6 days out of 8 means I'll have a lot of posts even if it's only my workouts. :D


Interesting idea. Let's see how it goes. I'm always up for stealing someone else's strategy if it works for them. :D

Steve is the man. I may someday keep a journal on here, too, when there are more than two people to follow it. :p
At least you wouldn't have people that you've negged for being idiots follow you into your journal to annoy you.

If it works, feel free to steal. :D We'll see how it goes.

[Lifting N Tx]

Sunday, August 12^th, 2007
Reps/weight (if different) from last time shown in parens

Flat BB Press
bar x some
145 x 8
165 x 2
205 x 2
225 x 1
Max-Stim style reps on work set. M-time mostly 25 seconds
245 x 12 (245 x 10 on last chest/tri day wo 2)

BB 30 Degree Incline Press
Max-Stim style reps. M-time 10. Room to add weight on this exercise
170 x 12 (165 x 15 last time with Max-Stim reps)

Skull Crushers
Regular sets
30 second rests
73 x 10 (63 x 12)
73 x 7 (63 x 8)
73 x 5 (63 x 8)

A Trainer Flyes
One arm at a time, as I only have one cable
30 second rests between sets
10 x 10 (9)
10 x 8 (7)
10 x 7 (6)

Abs
1 minute rests
Crunches with Iron Woody super mini bands: 2 bands x 19 x 2 sets (18)
Decline situps: 10 x 19 (18)

Body weight 204. Workout time 70 minutes, including warm ups, post-workout stretching.

Comments
Bench was work, but I think I can still do a bit more. For reference, my previous best 3RM is 255 and 250 for a 5RM. One set at 12 reps doesn't look like a lot, but I think it would be hard to do 4 sets of 3 at this weight. With the long m-times the set took over 11 minutes, but I think it would be 12-15 minutes minimum to get 12 reps in at 245 with conventional sets, as I'd need long rests between sets.

I'm keeping total reps of Max-Stim style heavy presses at no more than 20-25 on these chest/tri days, so 40-50 every 8 days. The flat bench weight at 245 is 87.5% of my previous 1RM of 280, and keeping the number of heavy reps fairly low seems appropriate.

Tomorrow is a back/bi workout.

[Kyle]

Interesting idea. Let's see how it goes. I'm always up for stealing someone else's strategy if it works for them. :D

Steve is the man. I may someday keep a journal on here, too, when there are more than two people to follow it. :p

Dont be scared!!

Kyle

[VikingMan]

I may someday keep a journal on here, too, when there are more than two people to follow it. :p
I'll make the jump if you will.

[Lifting N Tx]

I'll make the jump if you will.

Thumbs up to that idea.

I keep my workouts in a document (almost said Word but it's Open Office). It's not hard to cut and paste two places instead of one for a time if you don't want to go cold turkey.

[Lifting N Tx]

Monday, August 13^th, 2007
(warm ups not shown)

Weighted Chins
Max-Stim Style Reps
m-time varied from 10-25
BW + 22-1/2 x 16 (BW + 20 x 15)

Cable Row-Hammer Grip
30 second rests between sets
105 x 10 (100 x 10)
105 x 8 (100 x 8)
105 x 7 (100 x 7)
105 x 7 # extra set with wide grip attachment

Hammer Curl
conventional sets-30 second rests
39 x 11 (10)
39 x 8 (7)
39 x 7 (6)

Grip
27 closures each hand plus 27 second hold (26)

Calf Raises
Single Leg While Holding Dumbell in Same Side Hand
45 x 19 (18)
45 x 19 (18)

Neck exercises ? 4 way
Two super mini bands x 20 from 4 angles (same)

RC work
4 way?2 ways internal, 2 ways external rotation each arm
16-1/2 x 16 (15)

Body weight ~ 205, workout time 53 minutes, including warm ups and stretching afterward.

Comments
The chins are starting to get pretty hard as the weight slowly climbs. I replaced the dumbell row with cable rows, same as on other back/bi day. I tried the one extra set with a wide handle but I think wide grip pulldowns or chins may be of more benefit than wide grip rows. I also dropped the Max-Stim curls, just using the hammer curls with regular style reps.

Off day tomorrow.

[Misanthrope]

Nice job on the chins, Steve. Enjoy your day off tomorrow...if you can. :)

[r_graz]

Nice job on the chin progress, and good volume on the rows. I admire the analytical way you approach your workouts.

[VikingMan]

You on a split TX? How long? What have your results been like thus far?

[Lifting N Tx]

Thanks for checking in, Matt and Ron.

VikingMan, earlier this year I went through 2 cycles of somewhat tweaked HST, with modest results. For 5-6 weeks now I've been doing a split somewhat patterned on one of LSU1's routines. Back/Bi, Chest/Tri, Legs/Shoulders done 3on, 1 off, 2 on, 1 off. He sets his up with one day strength-oriented, one hypertrophy-oriented. Frequency winds up being a little under 2x/week.

After a couple of weeks it seemed my progress was slowing in multiple lifts, and I modified the scheme to have all days start with one or two compounds with heavy weights done for modest reps using "Max-Stim" style reps. After that I usually do a couple of exercises with medium weight more or less rest pause style (30 seconds between sets) for metabolic work.

The Max-Stim (do a rep, rack the bar, pause a few seconds, repeat) reps allow me to continue load progression, the other sets add metabolic work and a little more volume. I like the split as I keep most workouts under an hour, and don't mind frequent sessions since I workout at home.

Since the first of the year I've made modest gains here and there in terms of PRs in various rep ranges. I've lost from a fat 230 down to about 205 with maybe 10-15 pounds to go before I start to do a controlled bulk. I'm aiming for 10-12% body fat before I start to gain again. Given that, I suppose that occasional increases in PRs is about as much as I can reasonably expect. That and losing significant fat at a controlled pace beats a crash diet and getting weaker IMO.

[VikingMan]

That and losing significant fat at a controlled pace beats a crash diet and getting weaker IMO.
I hear that. I hate weakness, so I'd much rather take the weight loss slow and steady. I'm down 20LBS and my strength is largely intact. Down a little bit, but not too bad.

[Big Mike]

I hear that. I hate weakness, so I'd much rather take the weight loss slow and steady. I'm down 20LBS and my strength is largely intact. Down a little bit, but not too bad.

It's just so tough for me to stay focused long term for a successful slow and steady recomp. I really start craving a good all you can eat buffet.

[Heisman]

That's a lot of reps for weighted chinups. Impressive!

[Lifting N Tx]

I just plain hate going backwards. I work too hard to get stronger, and the thought of losing muscle in a crash diet is just too hard to take. As for the difficulty of sticking to it long-term, I do have a few pleasures, but only if I've earned them.

Say I eat tuna with low-cal Italian dressing plus raw carrots for lunch. Maybe grilled Salmon and steamed broccoli for dinner. Then I have enough calories left to have one or two beers (Miller light is < 100 calories per bottle). Maybe even a pop tart or small pastry. So I have small rewards for keeping it in check the rest of the day. For me, at least, that helps.

Heisman, thanks for the kind words. The Max-Stim reps are a good way for me to get a good number of reps in while still progressing the load.

[Lifting N Tx]

Wednesday, August 15th, 2007
(warm ups not shown)
previous reps/weights in parens

Box Squat
Max-Stim Reps ... max m-time 20
205 x 12 (200 x 12)
14? box (bucket) height. Stance 24? between heels.

ATG Olympic Squat
Conventional sets-30 second rests
135 x 8 (9)
135 x 4 (none)

Behind Neck Press
Conventional sets-30 second rests
105 x 9 (8) # 2 minute rest after this one only
105 x 7 (extra set - not done last time)
105 x 3 (4)
105 x 3 (3)

GHR # moved these ahead of clean pulls to let quads recover more before clean pulls
BW x 8 x 3 (same)

Clean pulls
190 x 3 (190 x 3)
190 x 3 (190 x 3)
190 x 3 (190 x 3)

Body weight 205, workout time almost 90 minutes, including warm ups and stretching afterward.

Comments
I've been used to high bar squats. Tried some of the box squats low bar style, didn't seem to make a lot of difference and is much less comfortable. In general I felt stronger on the box squats than the time before, even with 5lbs more. Much less tendency for the knees to move inward, better acceleration upward. Each rep is still pretty tough, though, but felt good about this. One rep less on the first ATG squat set, but this is not comparable as I did them at the end of the last workout instead of right after the box squats.

Dropped the push presses and added an extra set of BN presses this time. I think my shoulders can use the break from too much heavy overload. Again comparative reps may not be comparable due to changes, though I've shown them anyway. Was pretty tired again for the clean pulls, but noticed that on the last set I still pulled all 3 reps to almost sternum level, which should be more than enough for a decent Oler to squat clean a weight. Of course I probably couldn't front squat that much up even if I were a decent Oler.

I felt the need for lots of warm ups and took a long time for this workout, but overall it was a pretty good one. Tomorrow is chest/tri.

[r_graz]

I've been used to high bar squats. Tried some of the box squats low bar style, didn't seem to make a lot of difference and is much less comfortable. In general I felt stronger on the box squats than the time before, even with 5lbs more. Much less tendency for the knees to move inward, better acceleration upward. Each rep is still pretty tough, though, but felt good about this. One rep less on the first ATG squat set, but this is not comparable as I did them at the end of the last workout instead of right after the box squats.
That's quite a bit of squatting you did there Steve. Looks like the box squats are increasing nicely.

[ddegroff]

I like all the squatting LNTx, nice work!

[Lifting N Tx]

Thanks Ron and Dusty. It is a fair amount of work, doesn't look like much when written until you realize that the Max-Stim work is essentially heavy (for me) singles closely spaced.

Seems to be working well so far.

[Big Mike]

Nice bucket squatting!:)

[Misanthrope]

Steve, would you say the weight increases for squats are more or less noticeable when using the max-stim protocol?

[Lifting N Tx]

Nice bucket squatting!:)
Thanks, Mike!


Steve, would you say the weight increases for squats are more or less noticeable when using the max-stim protocol?
Well, right now even though my squats are not very high, I'm increasing to a heavier level than I would with regular sets...unless maybe I was doing a bunch of doubles or regular singles.

Generally it's less stressful mentally and physically to increase weights with Max-Stim. There is little question that I will make the reps unless I increment to a weight very close to a max single, since fatigue is minimized. It's more a question of how long the set will take, which sometimes has been over 10 minutes for some of the more difficult ones with a decent number of reps and long m-times.
So generally, less noticeable at least until the weights get quite heavy.

[Lifting N Tx]

Thursday, August 16^th, 2007
(prior workout numbers in parens () )

Flat BB Bench Press
Bar x 20
135 x 10
155 x 3
185 x 2
230 x 1
Max-Stim style reps
250 x 10 (245 x 12 on chest/tri I day)

Floor Press
Clustered reps
185 x 20(225 x 10)

Incline BB Press
Regular sets-30 second rests
30 degree incline
155 x 10 (10)
skipped (155 x 4)
skipped (155 x 3)

Skull Crushers
Regular sets-30 second rests
73 x 12 (10)
73 x 7 (7)
73 x 6 (5)

Abs
Standing Crunch
cable weights
50 x 20 reps
50 x 25
Decline Situps
10 x 20 (19)

Workout time 72 minutes, including warm ups and stretching afterward.

Comments
I extended the m-time on bench up to 30, counted not timed so likely even more than 30 actual seconds as the whole set took almost 10 minutes. It was harder than I'd hoped it would be considering that I've twice managed conventional sets of 250 x 5. I think that fatigue from hard sets in recent weeks is catching up with me a bit. So I decided to go with a lighter weight in the floor presses instead of the 230 I had planned to use. Instead of Max-Stim reps, I clustered the reps, doing between 2 and 5 at a time, resting a short time, then doing more until I finished the 20. I think this will be easier to recover from than heavy reps, but in the short term it was still tiring. I could tell that I was tired when I started the inclines, made an effort to exceed the reps from the last workout but was only able to do the same. At that point I decided I'd done enough pressing and didn't do the last 2 drop sets.

Saturday starts rotation 3 in my revised routine.

[Big Mike]

Nice workout Steve. Only taking 30 rest between sets would kill me.

[r_graz]

Yowsa. Press-city.
I'm at least as impressed by the 185x20 on the floor press as the flat bench work.
And I agree with Big Mike about the 30 seconds between sets. Ouch.

[Lifting N Tx]

Thanks Ron and Mike.

I kind of like the 30 seconds / drop set style work. It's a nice compromise between rep work / pump stuff and heavy since I keep the same weight and just get the reps that I can with the additional sets. I get in some decent work fast.

I wouldn't consider it sufficient if I wasn't also doing a decent number of heavy reps with the Max-Stim style work, though.

[MISSINGLINK]

Nice floor pressing LNT. 20 reps:eek:

[Misanthrope]

Nice bench pressing, Steve. Will you go for more reps next time, or increase the weight?

I'm curious as to how you can gauge your limits on a max-stim protocol. How do you know when you've had enough? Long M-times? Inability to add weight or reps within a given M-time?

[Lifting N Tx]

Thanks guys.

Matt, I think you can judge things either way that you have mentioned. I may just keep to 10 reps and the same weight, and see if it seems a little easier. If it is I will probably try to up the weight on the workout following that one.

There are really 2 ways to think of progression. One is the sort of thing that you are doing--as you can handle it, increase weight/reps. In dual factor terms, increase workload as fitness increases in a single-factor model.

The other is to increase load (or other training variables) according to a schedule. The original Max-Stim routine, with roots in HST, does this. Doing this while starting with loads well submaximal is not necessarily dual factor, but if continued long enough that you have to increase m-times significantly I think it can become implicitly dual-factor. In any case, you don't look for evidence that fitness is increasing, you simply continue to apply a greater stimulus. Strength increases may or may not be demonstrated during the cycle.

As I understand it, the research behind HST and Max-Stim indicates that a load has its greatest impact the first few workouts. After that the stimulus for new growth from the same load tends to decline. Volume needs to exceed some minimum but is regarded of secondary importance relative to load.

In general, I tend to subscribe to this, and am attempting to increase load by increasing m-time, and keeping volume modest. So...if I can increase load at least every few workouts I'll do so. This, subject to reasonable m-time limits and some minimum volume. When I can't do so, I may force the load up a bit more, and try to extend things another week or so, then deload.

I'm trying to extend this cycle for a number of weeks. If it doesn't work well for me I may try a shorter cycle with rapid ramping, possibly with a more dual factor emphasis.

Short question, long answer. :D

[Andrew Smith]

I've noticed these "cluster" reps a couple of different places. Care to give a short quick overview on their purpose? Nice numbers by the way.

[Lifting N Tx]

I've noticed these "cluster" reps a couple of different places. Care to give a short quick overview on their purpose? Nice numbers by the way.

Thanks, Andrew.

Basically clustering comes from thinking in terms of the overall number of reps that you want to get in at a given weight, as opposed to thinking more in terms of sets. So instead of thinking "5x5" you might think just 25 reps. If I were doing 5x5, "sets across" I might rest 3 minutes between sets, maybe longer before the last set or two if it was a challenging weight.

With clustering, I might do 4 reps, rest 1 minute, 3 reps, rest 45 seconds, 3 reps, rest 1 minute, 2 reps, rest 45 seconds...etc. By not even remotely approaching failure I might likely finish all the reps faster and with less fatigue. Max-Stim is kind of the ultimate of this method. Depending on the exercise, how heavy the weight is, and how hard it is to rack/unrack the weight, clustering might be more efficient than Max-Stim style.

Generally, clustering or Max-Stim are used when you care more about the work done with a certain load than you do about fatigue or "pump". However, you could adjust rest times to achieve the latter if you wish.

[Andrew Smith]

Appreciate the explanation. The term sounded familiar but I couldn't remember where I had heard it.

[Lifting N Tx]

Saturday, August 18th, 2007
(prior workout lifts in parens () where applicable)

Chins
Warm up with supinated cable pull downs
50 x some
105 x 5-6
105 x 5-6
BW x 3
Max-Stim Style for work set:
BW + 25 x 15 (BW + 22-1/2 x 16)
m-time 15-25 ... Still fairly hard, still feel a lot in biceps

Cable Row-Hammer Grip
30 second rests between sets
110 x 11 (105 x 10)
110 x 8 (105 x 8)
110 x 6 (105 x 7)
100 x 7 extra set

Hammer Curl
Dropping from this day...discussion below

Incline Curl
30 second rests between sets
29 x 11 (10)
29 x 7 (7)
29 x 6 (6)
One more rep on the first set. A little stricter form than last time, but some cheat on the last set with left arm

Generic Gripper
28 reps + 28 second static hold each hand (27)

Single Leg Calf Raise
done holding a dumbell in one hand
45 x 19 (18)
45 x 19 (18)

Neck exercises
4 way?done to left, right, forward, backward
Two super mini bands x 20 from 4 angles (same)

RC work
4 way?2 ways internal, 2 ways external rotation each arm
16-1/2 x 17 (16)

Stretching: Broomstick stretches, stretching in clean grip rack position, plus some lower back/hams.

Body weight before breakfast 204; Workout time 64 minutes

Comments
As discussed before, I think I'm getting enough work for bis to drop the second curl exercise, so I dropped the Max-Stim style hammer curls that I was doing on this day. I'm still doing hammer curls with conventional sets on the other back/bi day. I was going to try to increase both weight and reps for chins, but decided to go back to 15 reps and just keep adding to the weight. I'd say that BW plus 25 is about a 3RM for these and 15 reps at that load seems enough.

Tomorrow is a legs/shoulders day.

[Lifting N Tx]

Sunday, August 19^th, 2007
previous workout numbers in parens where applicable

Behind Neck Press
Bar x a bunch
65 x 5
65 x 5
95 x 3
115 x 1
switched to Max-Stim style reps for work sets
125 x 10
130 x 2 (125 x 12)
# M-times 15-30, some of these reps were quite hard
Shoulders felt a bit achy at the start, so did plenty of warm up

Regular Military Press
130 x 1 # fast and easy

Dumbell Lateral Raises
Conventional sets, 30 second rests. Done fairly slow, with a pause at the top
14 x 11 (10)
14 x 8 (7)
14 x 8 (6)

Conventional Deadlift
Warmed up with several sets of freehand and bar only squats (note 272=80%, 306=90%)
135 x several
185 x 3
225 x 2
275 x 3 (275 x 1)
295 x 2 none
5' rest
315 x 1 (1) # felt pretty strong and easy
5' rest
345 x 1 failed (340 x 1)
295 x 1(315 x 1 with so-so form)
305 x 1 none
315 x 1 none

Box Squat
Regular sets
140 x 8 (135 x 8)
140 x 8 (135 x 8)
14? box (bucket) height. Stance 24? between heels. 3' rests

ATG Squat
Regular Set
140 x 9 (135 x 9) # Huff and puff --pretty near to breathing squats
Body weight ? 203; Workout time 108 minutes

Comments
Long workout, what with limit attempts, weight changes and other such. I did the one military press just because I haven't done any regular ones in a long time and wanted to see how different it would feel. The BHN presses have gotten pretty hard, so just did a couple of reps at a higher weight than last time to have some modest progression.

I was torn between just doing a bunch of mostly singles for deadlifts or attempting a limit. Felt pretty good with the initial 315 and decided to try to exceed the 340 that I did last time, but felt like I immediately had too much rounding with the 345 and put it down. I wanted to establish whether the 340 was close to a real max and I guess it is.

I am going with hips a bit higher and a fairly flat back angle, while keeping my lower back in extension. I'll also tolerate perhaps a very modest and controlled rounding over the whole back, but only within very controlled limits. Hopefully as my legs and glutes get stronger I'll be able to pull with a less flat back angle. A few weeks back I pulled 365 from my knees in the rack, and felt I had more in me. However, when pulling from the floor I have to assume a flatter back angle because my back has to do work that my legs are too weak for.

One positive thing was grip. I never broke out the straps, just lots of chalk, and never had a grip issue. I have two injured fingers on my left hand which means that my grip in that hand will never be as good as my right hand, and have usually relied on straps with heavier weights. So I was pleased to not find any need for them. I probably looked kind of funny, though. I had on long socks for avoid bloody shin syndrome, Vaseline on my left bicep as it started to get red from rubbing against my leg when deadlifting, was sweating like a pig, and had chalk all over my hands. Maybe I need to rename my journal something like ?Vaseline, chalk, sweat and knee socks.?

Tomorrow is a chest/tri workout.

[Heisman]

LMAO at ?Vaseline, chalk, sweat and knee socks.?

Do you have any plan of attack regarding how you're going to improve in deadlifting?

[Lifting N Tx]

LMAO at ?Vaseline, chalk, sweat and knee socks.?

Do you have any plan of attack regarding how you're going to improve in deadlifting?
When Matt (Misanthrope) asked that I replied like this:



I have some thoughts about what I might do with the deadlifts. Deadlifts to me are a different beast than anything else and I'm thinking of approaching them in a somewhat different way. I'm still doing a legs/shoulders workout 1 and legs/shoulders workout 2 for each 8 day rotation.

This day, legs/shoulders workout 1, is when I'll continue to deadlift. I'm thinking of doing singles starting at 80-85% of my 1 RM. Each time I complete a single with good form I'll bump the weight a small amount. Once my form seems on the verge of breaking down through a combination of increasing weight and fatigue, I'll back off enough to complete however many reps I deem necessary. I may add a back off set.

Other volume and work for lower back will come from box squats, and clean pulls on the other legs/shoulders day. At least that's what I'm thinking of doing.

I did a little bit of that after I missed the attempt at 345. I'll probably just go straight to it next time. When I did the "Madcow Intermediate" 5x5 some months back I had decent increases in DL up to 300x5, which is probably close to my current strength levels. That program only has you DLing once a week, and doesn't utilize a lot of heavy reps. Heavy DL reps tire me really fast. You might have noticed that I had noted weights that are 80% of 340 and 90% of 340 in my workout post, where I said:

(note 272=80%, 306=90%)

So, I wound up doing 7 total reps between 80 and 90% and 2 above 90% plus the failed PR attempt. I think that DLing every 8 days, with reps somewhere in the 7-10 range above 80% with some of those above 90% is a reasonable place to start. The other lower day will continue to be squat emphasis, with some clean pulls or power cleans.

I used to only do Olympic squats ATG, but I'm now doing box squats with what is for me a wide stance. This should help glute and PC strength, which I think is even more an issue than quad strength for me.

That's the plan at the moment. We'll see how it works.

[MISSINGLINK]

Nice volume LNT. Looks like a killer lower workout.:eek:

[ddegroff]

Strong work, I like the idea of cluster sets. I've never heard of that before, seems like worth a try.

[Big Mike]

Nice btn pressing. My shoulders cringe.

[r_graz]

?Vaseline, chalk, sweat and knee socks.?
"Shoot, a fella' could have a pretty good weekend in Vegas with all that stuff"

Sorry, watched Dr. Strangelove for about the hundredth time last weekend :D

Nice pressing Steve, and it looks like you approached your deadlifts with more sense than I did :o

[VikingMan]

?Vaseline, chalk, sweat and knee socks.?
Good efforts on the deadlift, vaseline boy. :D

[Lifting N Tx]

Thanks for stopping by, Link, Dusty, Mike, Ron, and VikingMan. Multiquote doesn't work for > 2 for me and it's too many to quote individually.

Yeah, I thought that bit about vasoline, chalk, etc. would tickle a few people. Just gotta get each in the right spot...don't want the bar slipping while the skin on your arm gets rubbed raw by chalk. :D

I wonder if so many people have trouble with the BHN presses because the lower the bar to where they hold it for squatting? I lower it to my upper traps where I place the bar for hi-bar squatting, which doesn't bother me.

Anyway, it's nice to see such a good crew of guys posting in the journals here now.

[Lifting N Tx]

Monday, August 20^th, 2007
Reps/weight (if different) from last time shown in parens

Flat BB Press
bar x some
135 x 8
165 x 3
205 x 2
225 x 1
Max-Stim style reps on work sets. M-time mostly 25 seconds
250 x 5 #m-time 15-20
255 x 5 #m-time 25-30 (250 x 10 on last chest/tri day wo 2)

BB 30 Degree Incline Press
Max-Stim style reps. M-time 10.
175 x 10 (170 x 12)

Skull Crushers
Regular sets
30 second rests
84 x 7 (73 x 12)
84 x 5 (73 x 7)
84 x 4 (73 x 6)

A Trainer Flyes
One arm at a time, as I only have one cable
30 second rests between sets
10 x 11 (10)
10 x 9 (8)
10 x 8 (7)

Decline situps
2 minute rests
15 x 12 (10 x 20)
15 x 12

Body weight 204. Workout time 66 minutes, including warm ups, post-workout stretching.

Comments
Some of the bench reps at 255 were pretty hard until I went to mtime 30. I want to keep increasing the weight, but am leery of going too fast and hitting the wall. Thus, I split the reps between 250 and 255...half the same weight as last time, half 5 pounds more. I went up a bit more than intended in skull crushers because of the weights that I had handy for putting on my ez curl bar. Reps went a bit lower than I'd like, but will hopefully be back up in a higher range soon.

Soon I ought to get an idea of how far I can push weights using Max-Stim with limited volume, plus the more metabolic sets that follow, using short rests. So far, I don't feel like the heavy work will cause me to soon need a deload like higher volumes and frequency with these weights would. Whether it will be enough to allow me to continue to grow slowly stronger remains to be seen.

Tomorrow is a day off from lifting.

[Misanthrope]

Interesting stuff, Steve. How come you started off with 250 instead of 255? Was this decided ahead of time, or during the workout itself?

[Lifting N Tx]

It was decided ahead of time, Matt. The decision was a compromise between wild and crazy LNT who says "shazaam, if I increase 5-10lbs per week I'll be repping 300 in no time" and boring LNT who says "I should really only increase weight once a week or less often, so that I don't burn out or stall out, and have to deload". Next bench workout or else next week I'll do all 10 at 255.

My 1RM is 280, making 252 90% of 1RM. I'll soon enough be at 20 reps/week above 90% (unless I get stronger pretty fast), so going kind of slow seems reasonable. Especially as I'm still on a diet losing close to 1lb / week.

[Andrew Smith]

That's some nice benching Tex. Very nice job.

[Big Mike]

Do you have any idea when you will take a shot at a 300 flat BP?

[Lifting N Tx]

Thanks, Andrew.

Mike, I think I'll probably attempt 285-290 next, but do have 300 in my sights. I have two scenarios in mind for the next PR attempt. One is if I can keep slowly bumping the weights for several more weeks, then once I'm doing ten reps with 260 or 265 I might just take one workout to make a PR attempt. The other is if I stall pretty soon and can't bump the weight and still get the reps in without excessive m-time, which I'm arbitrarily saying is a 30 count. In that case I'll probably take a workout or two and try to work even harder. Then deload for a workout or two, and try for a PR.

I'd like to think I could make a 20lb jump in my PR, but progress while I've been slowly losing weight has been a little at a time, rather than in big jumps.

[Lifting N Tx]

Wednesday, August 22^nd, 2007

Warm up with supinated cable pull downs
50 x some
105 x 5-6
105 x 5-6

Weighted Chins
BW x 3
Max-Stim Style Reps; m-time varied from 15-25
BW + 27-1/2 x 15 (BW + 25 x 15)

Cable Row-Hammer Grip
30 second rests between sets
115 x 11 (110 x 11)
115 x 7 (110 x 8)
115 x 5 (110 x 6)
105 x 7 (100 x 7)

Hammer Curl
conventional sets-30 second rests
41-1/2 x 9 (39 x 11)
41-1/2 x 8 (39 x 8)
41-1/2 x 7 (39 x 7)

Grip
29 closures each hand plus 29 second hold (28)

Calf Raises
Single Leg While Holding Dumbell in Same Side Hand
45 x 20 (19)
45 x 20 (19)

Neck exercises ? 4 way
Two super mini bands x 20 from 4 angles (same)

RC work
4 way?2 ways internal, 2 ways external rotation each arm
16-1/2 x 18 (17)

Workout time 65 minutes, including warm ups and stretching afterward.

Comments
Workout was ok, starting to feel a fair amount of muscular and maybe tendon strain in the chins. Maybe should keep the same weight next time. Other than that, nothing notable.

OH Press/Lower Squat aka Legs/Shoulders II is tomorrow.

[Lifting N Tx]

Thursday, August 23rd, 2007
previous reps/weights in parens

Box Squat
bar x some
115 x 5
155 x 2
185 x 1
Max-Stim Reps m-time 15-20
210 x 12 (205 x 12)
14? box (bucket) height. Stance 24? between heels.

ATG Olympic Squat
Conventional sets-30 second rests
145 x 7 (140 x 9 Lower I day)
145 x 4 (135 x 4)

Behind Neck Press
Conventional sets-30 second rests
105 x 10 (9) # 2 minute rest after this one only
105 x 8 (7)
105 x 3 (3)
105 x 3 (3)

GHR
BW x 8 x 3 (same)

45 Degree Hyperextensions
10 x 10
25 x 12

Bonus Round
a little light practice with hang cleans after the regular workout

Workout time almost 74 minutes, including warm ups and stretching afterward, plus a few minutes for the hang cleans

Comments
This time I did all the box squats low-bar. That is still somewhat uncomfortable for me, but the squats themselves felt pretty good and fairly strong. They're work, but I feel I can handle more weight with them now. I think I'm doing a better job of just releasing tension on the ?box? (buckets) enough to not use the stretch reflex, but not sitting back and then having to rock forward. The do feel a bit GMish for one used to Olympic squats. Once or twice my knees wanted to track inward, but I didn't let them. However, I burned the tape just in case, lest it get out on the internet. :p

It's getting hard to eke out more reps on the BHN presses, and I think that my shoulders have taken a bit of a beating over the weeks, especially during the weeks that I was doing push presses. A couple of sets of hyperextensions were subbed for clean pulls. I think that plus the box squats is probably enough work on this light day for back, since the other lower day I'm doing heavy deadlifts. I might continue doing things that way plus the light technique work on cleans.

Tomorrow being Friday I'm giving myself the day off from lifting. :D

[r_graz]

This time I did all the box squats low-bar. That is still somewhat uncomfortable for me, but the squats themselves felt pretty good and fairly strong. They're work, but I feel I can handle more weight with them now. I think I'm doing a better job of just releasing tension on the ?box? (buckets) enough to not use the stretch reflex, but not sitting back and then having to rock forward. The do feel a bit GMish for one used to Olympic squats.

I can't really get a feel for the low-bar thing, pushes the back angle so low that I can't help but GM the weight up. I think I've mostly been using something in between, though with my shift to Oly squats I'm definitely going high-bar. How wide a stance are you using with the bucket squats?



Once or twice my knees wanted to track inward, but I didn't let them. However, I burned the tape just in case, lest it get out on the internet. :p

It's not a problem unless someone famous trained you, apparently ;)



Tomorrow being Friday I'm giving myself the day off from lifting. :D
Sounds good. Debating that myself :D

[Lifting N Tx]

I can't really get a feel for the low-bar thing, pushes the back angle so low that I can't help but GM the weight up. I think I've mostly been using something in between, though with my shift to Oly squats I'm definitely going high-bar. How wide a stance are you using with the bucket squats?


The 24" between my heels works out to slightly wider than shoulder width, I think. Maybe an inch or to wider...so nothing like a really wider PLer squat. Feels quite wide by comparison to my Olympic squat stance where I go ATG. For those I'm well inside the shoulders, with feet turned out more. The wider stance box squats were different enough that I put down strips of tape and position my heels by them, so that I'm consistent. Initially, at least, I was weaker with the wider stance, and wanted to force myself to use it, so that I'd strengthen my glutes and hams.

[Andrew Smith]

I can't really get a feel for the low-bar thing, pushes the back angle so low that I can't help but GM the weight up. I think I've mostly been using something in between, though with my shift to Oly squats I'm definitely going high-bar. How wide a stance are you using with the bucket squats?






I commented on this in another journal. I used to have a terrible time GMing my squat up until I went and trained with a PLer down in SC.There was a couple of big things he relayed to me that I'll pass on to you:

1. Setting the bar low and bring my elbows up under the bar. Previously I had been squatting with my elbows high, because I was attempting to create a shelf. With the elbows set high, the chest tends to cave over, leaving the bar out in front. The only option you have from there is to GM the squat. After setting the bar where you want, focus on drawing the elbows forward, as hard as you can. This will leave you much more upright.

2. Relax your traps. Once again I was pulling my traps back and up in an attempt to set the bar. As soon as I relaxed the traps and allowed my shoulders to drop I started staying more upright and found a much stronger starting position.

3. Push the knees out hard. Most people do this, and I thought I did until I lifted with Will. I put more focus on shoving my knees out than anything else. Push till it hurts.



Will said it best on another forum (paraphrased), "If you have your hips locked back, your elbows pulled under, your traps relaxed and you keep shoving your knees out, your hips have no choice but to go back." This was in response to people putting more focus on the hips going back than anything.


This info really cured my GMing problem. If you sit back and evaluate it and apply it, I think you should have a lot of luck as well.

[r_graz]

I commented on this in another journal. I used to have a terrible time GMing my squat up until I went and trained with a PLer down in SC.There was a couple of big things he relayed to me that I'll pass on to you:

1. Setting the bar low and bring my elbows up under the bar. Previously I had been squatting with my elbows high, because I was attempting to create a shelf. With the elbows set high, the chest tends to cave over, leaving the bar out in front. The only option you have from there is to GM the squat. After setting the bar where you want, focus on drawing the elbows forward, as hard as you can. This will leave you much more upright.

2. Relax your traps. Once again I was pulling my traps back and up in an attempt to set the bar. As soon as I relaxed the traps and allowed my shoulders to drop I started staying more upright and found a much stronger starting position.

3. Push the knees out hard. Most people do this, and I thought I did until I lifted with Will. I put more focus on shoving my knees out than anything else. Push till it hurts.



Will said it best on another forum (paraphrased), "If you have your hips locked back, your elbows pulled under, your traps relaxed and you keep shoving your knees out, your hips have no choice but to go back." This was in response to people putting more focus on the hips going back than anything.


This info really cured my GMing problem. If you sit back and evaluate it and apply it, I think you should have a lot of luck as well.
Thanks a million for the advice. I have to say that particularly re. pulling the elbows under and relaxing the traps, that's pretty well the opposite of what I've been trying to do. So I defintely have a few things to try out.

[Andrew Smith]

Glad I could help, though I really can't take credit for any of it. Let me know how it works out. It made a huge difference in my squat.

[Lifting N Tx]

Saturday, August 25^th, 2007
(prior workout numbers in parens () )

Flat BB Bench Press
Bar x 20
135 x 10
155 x 3
185 x 2
235 x 1
Work set done with Max-Stim style reps, mtime 15-30:
255 x 8 (250 x 5, 255 x 5 on chest/tri I day) # hard...last 4 reps not far from failure

Floor Press
Conventional Set-paused reps
185 x 11(185 x 20 clustered reps)

Incline DB Press
30 degree incline
60lb dumbells x 5 warm up (barbell 155 x 10)
80s x 4

Skull Crushers
Regular sets-30 second rests
84 x 9 (7)
84 x 7 (5)
skipped (84 x 4)

Decline Situps
15 x 13 (12)
15 x 13 (12)

Workout time 75 minutes, including warm ups and stretching afterward.

Comments
Once again, m-time was 30 after the 1^st couple of reps on flat bench. As noted, even then and with a longer m-time it's getting hard to increment the load and still finish all the reps. Feeling a bit beat up in upper body, and decided to just do one conventional set with floor presses. Finally got a 2^nd dumbell that holds Olympic plates, and did incline DBs instead of BB. Haven't done much dumbell work in a long time. Expected inclines with 80s to be hard, it was still harder then I expected. Ordinarily I'd have dropped the weight back and done more but as I say I'm feeling like I've beaten up my upper body enough lately. Likewise I dropped the 3^rd set for skull crushers.

I've wanted to extend things as long as I could with gradual weight increases and modest volume, but I'm thinking a deload is in order. What I hope is that I've built more strength than I can currently demonstrate due to residual fatigue from lots of heavy reps. I've got things to do now, but if I get some time later I plan to do some thinking about doing a short deload and peak cycle, and also what I want to do after that.

[Lifting N Tx]

Sunday, August 26th, 2007
(prior workout lifts in parens () where applicable)

Chins
Warm up with supinated cable pull downs
50 x some
105 x 8
125 x 3
Switch to Chins
BW x 2
BW + 15 x 3 # easy (BW + 27-1/2 x 15 Max-Stim Style)
BW + 35 x 3

Cable Row-Hammer Grip
30 second rests between sets
125 x 10 (115 x 11)
125 x 8 (115 x 7)
pass (115 x 5)
pass (105 x 7)

Incline Curl
30 second rests between sets
34 x 7 (29 x 11)
34 x 6 (29 x 7)
pass (29 x 6)

Generic Gripper
30 reps + 30 second static hold each hand (29)

Single Leg Calf Raise
done holding a dumbell in one hand
50 x 15 (45 x 20)
50 x 15 (45 x 20)

Neck exercises
4 way?done to left, right, forward, backward
Two super mini bands x 20 from 4 angles (same)

RC work
4 way?2 ways internal, 2 ways external rotation each arm
16-1/2 x 19 (18)

Stretching: Broomstick stretches, stretching in clean grip rack position, plus some lower back/hams.

Workout time 45 minutes

Comments
As threatened ;) I've started doing some deload/intensity workouts, probably only for 1-2 weeks. I want to recover just a bit while keeping the weights high, and finding some RMs, mostly in the 1-3 range. For some of the exercises that I'm doing now, I don't have prior data on rep maxes, so this will help me gauge future progress or lack thereof. For a couple of exercises, I do have previous data, so I'll get an idea of how successful this last few weeks has been.

Chins are one exercise that I did not have prior rep max data on. The 3^rd rep was pretty hard; I may or may not have gotten it with 40. So, BW +35 (total ~240lbs) is a decent number for my current 3RM. It might be interesting to try the same thing in another workout or two and see if the deload allows me to recover and do more. It was nice to have a short workout, despite all the random stuff that I put in this day.

Tomorrow is a lower/deadlift day. My general aim for this deload is to go from 10-20 heavy reps in primary exercises to around 8-9, plus a bit less on the other exercises. That's pretty close to what I've already started doing on the DL day, and I've recently maxed out, so I may not try to hit any RMs for them.

[Lifting N Tx]

Monday, August 27^th, 2007
previous workout numbers in parens where applicable

Behind Neck Press
Bar x a bunch
65 x 5
65 x 5
95 x 3
120 x 2
135 x 3 # by comparison, current PR is 130 x 5 on April 9th
130 x 3 (125 x 10 + 130 x 2, Max-Stim Style)

Dumbell Lateral Raises ? Did not do

Conventional Deadlift
Warmed up with several sets of freehand and bar only squats (note 272=80%, 306=90%)
2 to 2-1/2 minute rests between working weight sets
135 x several
185 x 3
225 x 2
275 x 3
285 x 2
295 x 1
305 x 1
315 x 1 (last time did 275 x 3, 295 x 2, 315 x 1, failed with 345, did 295 x 1, 305 x 1, 315 x 1)

Box Squat
Regular sets
145 x 8 (140 x 8)
145 x 8 (140 x 8)
14? box (bucket) height. Stance 24? between heels. 3' rests

ATG Squats ? Didn't do

Workout time 65 minutes

Comments
I've shown even some of the regular exercises that I didn't do for comparison to a ?non-deload? OH Press/Lower DL day. The 135 x 3 was pretty hard, and I'm inclined to think that I'm roughly the same strength as when I did 130 x 5 in April. Maybe I'll give it another shot in a few days to see if I get stronger with the deload. My waist is down almost 2? since mid-June and no doubt more than that since April. So worst case if I've maintained strength since then and lost significant fat it's not a horrible result...but I'd like better.

No Vaseline, and no long socks today. Also, again no straps, just chalk and sweat. Deadlifts were a couple reps less and average a little lighter than last time. Overall a bit less work on lower, but I don't feel as much need for deloading there. So, I backed off a bit, not a lot.

Tomorrow is an off day.

[Richie_Awesome]

Subscribed.

[r_graz]

No Vaseline or long socks? Bah, what fun is that? ;)

Sorry to hear about the BTN press strength not improving, but it sounds like you've lost a considerable amount of weight since you last tested it. So, sounds like a PR to me :D

I'm nearly 20 lbs lighter than I was at the beginning of April, and use that to console myself about lack of progress in some areas.

[Lifting N Tx]

Subscribed.
Thanks for stopping by. Been kind of busy lately, but try to keep it interesting.


No Vaseline or long socks? Bah, what fun is that? ;)

Guess I need to put together some exotic band setup or new equipment just for fun. Best I've done is finally got a 2nd dumbell sized for Olympic plates, and some extra 10s for it. I figure I can go up to ~130lbs each before running out of room on the dbs if I get enough 10s. That'll hold me for a while. :p



Sorry to hear about the BTN press strength not improving, but it sounds like you've lost a considerable amount of weight since you last tested it. So, sounds like a PR to me :D

We'll see how the next couple of workouts go. Wanted to give a slow, longer cycle of increasing weights as long as I could a try. I'm sort of thinking that some volume/intensity alternating plus ramping up quickly over a couple of weeks may work best for me to add strength.

[ddegroff]

Lookin' strong LNT!

Keep up the good work!

[Lifting N Tx]

Thanks for stopping by, Dusty.

[Lifting N Tx]

Wednesday, August 29^th, 2007
Reps/weight (if different) from last time shown in parens

Flat BB Press
bar x some
135 x 8
155 x 5
205 x 3
225 x 1
245 x 3
260 x 2 # Hard, was hoping for a triple, but didn't happen
240 x 3 (255 x 8 Max-Stim style)

Incline DB Press
30 degree incline
65lb dumbells x 10 (60 x 5, 80 x 4 on Push day II)

Skull Crushers
Regular sets
30 second rests
84 x 10 (9)
84 x 7 (7)
skipped (skipped)

A Trainer Flyes
skipped

Decline situps
2 minute rests
15 x 14 (13)
15 x 14 (13)

Body weight 204. Workout time 62 minutes, including warm ups, post-workout stretching.

Comments
Mediocre workout. Still seems like I'm not weaker, but not any stronger from the last few weeks of work. I had to grind just to double the 260, despite long rests between sets. That's a PR, but only because I've never tried to double it before. By comparison, my previous bests at weights just below this were 255x3 and 250x5, both done on two separate occasions. So 260x2 is reasonably in line but doesn't indicate a strength increase.

Work tonight was intense, but low volume, and I cut back some in the previous upper push workout. One more low volume, high intensity workout for bench ought to be enough to tell me if deloading with low volume but high intensity will yield any strength increases.

[ddegroff]

Work tonight was intense, but low volume, and I cut back some in the previous upper push workout. One more low volume, high intensity workout for bench ought to be enough to tell me if deloading with low volume but high intensity will yield any strength increases.

That's an interesting way to deaload. Where did you stumble on this idea?

[Lifting N Tx]

That's an interesting way to deaload. Where did you stumble on this idea?

Basically, the Madcow "Advanced 5x5" method and some of his discussion of dual factor theory. I've only done the intermediate, but in the advanced he goes from 5x5 with 3 workouts per week to 3x3 with either 2 or 3 workouts per week. In the "deload and peak" option, intensity slowly goes up, but volume goes way down.

I'm not sure how much additional strength I'll get out of it, as I've already been at pretty high intensity and only modest volume, but I thought I'd try it. A lot of people prefer that method of deload, rather than dropping intensity. By the way, I'm using "intensity" to mean increases in load, not how hard it feels.

[Lifting N Tx]

Thursday, August ^30th, 2007

Warm up with supinated cable pull downs
50 x some
105 x 8
125 x 3

Chins
BW x 2
BW + 15 x 3 (same)
BW + 40 x 3 (BW + 35 x 3) # solid set, not that hard
BW + 45 x 3 # this one was pretty hard, but probably no harder than BW + 35 x 3 was a few days ago

Cable Row-Hammer Grip
30 second rests between sets
125 x 12 (125 x 10)
125 x 9 (125 x 8)

Hammer Curl
conventional sets-30 second rests
41-1/2 x 10 (9)
41-1/2 x 9 (8)

Grip
30 closures each hand plus 30 second hold (30)

Calf Raises
Single Leg While Holding Dumbell in Same Side Hand
50 x 16 (15)
50 x 16 (15)

Neck exercises ? 4 way
Two super mini bands x 20 from 4 angles (same)

RC work
4 way?2 ways internal, 2 ways external rotation each arm
16-1/2 x 19 (19)

Body weight just under 203. Workout time 54 minutes, including warm ups and stretching afterward.

Comments
Nice to get a set with 10 lbs more than last time for the same reps on chins. Maybe the deload is allowing me to gain and/or demonstrate more strength. Hard to say if it's an increase in strength over earlier weeks and months, as I have a small amount of data at 5 reps and a higher body weight, but little or none at 3 reps.

[ddegroff]

Basically, the Madcow "Advanced 5x5" method and some of his discussion of dual factor theory. I've only done the intermediate, but in the advanced he goes from 5x5 with 3 workouts per week to 3x3 with either 2 or 3 workouts per week. In the "deload and peak" option, intensity slowly goes up, but volume goes way down.

I'm not sure how much additional strength I'll get out of it, as I've already been at pretty high intensity and only modest volume, but I thought I'd try it. A lot of people prefer that method of deload, rather than dropping intensity. By the way, I'm using "intensity" to mean increases in load, not how hard it feels.

Hm, interesting. So the idea is really to reduce the volume but keep the intensity at 90% or more. Do you have a link were I can read about dual factor theory? I remember reading Mad Cow's 5x5 but never seen that.

Nice workout by the way!

[Lifting N Tx]

Thanks, Dusty.

For Dual Factor, I'll give you a couple:

How to Benefit From Planned Overtraining (http://www.higher-faster-sports.com/PlannedOvertraining.html) by Kelly Baggett.

Madcow' Writeup on His Advanced 5x5 (http://www.geocities.com/elitemadcow1/5x5_Program/Periodized_5x5.htm) - Note that total reps and frequency decrease in the "Deloading and Intensification" weeks, but load increases.

Best of "John Smith" post from Meso forums (http://forum.mesomorphosis.com/48-post3.html) - Note this sentence about 1/3 of the way down:



personally i favor keeping intensity high, drastically lowering volume, and slightly lowering frequency.
It's not the only way to deload, but one that takes advantage of dual factor theory to hopefully allow setting some PRs.

[MISSINGLINK]

What's up LNT?:D

[Lifting N Tx]

What's up LNT?:D

Holiday festivities by now, I'd say. Glad you stopped by, Link. :)

[Lifting N Tx]

Saturday, September 1st, 2007
previous reps/weights in parens

Box Squat
bar x some
115 x 5
155 x 2
185 x 1
195 x 3
215 x 3 # hard
205 x 3 (210 x 12 Max-Stim Style) # also hard
14? box (bucket) height. Stance 24? between heels.

Behind Neck Press
Bar x a bunch
65 x 5
65 x 5
95 x 2
120 x 2 (2)
135 x 1 (3) # shoulders just didn't have it today
115 x 6 (130 x 3)

ATG Squats, GHR and Hyperextensions not done ? see notes

Workout time a little over an hour, including warm ups and stretching afterward, body weight down to 202

Comments
Squats were hard, but decent. I've done 210 x 3 and 205 x 5 Olympic style, but 215 x 3 is the most I've done for squats done to at least parallel. One interesting note is that the 12 reps at 210 Max-Stim style done last time probably took no longer than 9 total reps at working weights today, as I took long rests between the sets. I just didn't have it on the presses, probably I've done what I can with them and need to back off and build back up.

A couple of days ago I noticed the back of my left knee bothering me, in a way that has happened before over the years since I hyperextended it long ago. It happened after I recently started stretching. Today I wasn't bothered in doing the box squats, but when I started to do the ATG squats the back of knee started to bother me when I got to a certain amount of knee flexion. Normally, squats never bother me since I stopped doing half squats. Anyway, I cut those short and decided to pass on hyperextensions and GHRs also, since they place tension on exactly the part of my leg that is a bit gimpy. I expect it'll be fine in a day or two.

Tomorrow is scheduled for horizontal pressing, and will finish one 8 day cycle of low volume, high intensity deloading. I'm thinking of starting a new plan after that, and have some ideas that I may post in the next day or so.

[Lifting N Tx]

Sunday, September 2^nd, 2007
(prior workout numbers in parens () )

Flat BB Bench Press
Bar x lots
135 x 10
155 x 3
225 x 2
245 x 3 (3)
260 x 2 (2)
240 x 3 (3)
240 x 1 # extra single just for form practice


Military Press
bar x some
95 x 3
115 x 2
135 x 1
150 x 0 # got stuck halfway
140 x 1 # not that hard, but might not have gotten a 2^nd rep

Floor Press
Conventional Set-paused reps
195 x 12(185 x 11)

Decline Situps
15 x 14 (14)
15 x 15 (14)

Bonus round: Hang cleans with light weights, just for practice

Not done: Incline press, skullcrushers

Workout time 84 minutes, including warm ups and stretching afterward. Longer workout than the volume would indicate due to long warm ups and long rests before/between heavy singles, doubles, and triples.

Comments
Basically about the same as last time on flat bench. I had a rush of confidence and determination before the set with 260, was pretty strong on the first rep, then got stuck about halfway up on the 2^nd, and had to grind it out just like the last time. Military may have been affected by BHN pressing last night and the heavy bench sets, but I wanted to make a few attempts and see where it was at. Fresh I'd probably get 150-155 for a single, but have done 135 for 2 sets of 5 in the past. Maybe given a couple days of rest I could do that again, at best I'm certainly not capable of more.

It's interesting (and makes sense) that the one upper body exercise where I seemed to get stronger in the deload was chins, where I kept up a bit more volume until the deload. Gives credence to the idea that high volume followed by low volume, high intensity works better than a gradual taper in volume in attempting to keep loads high for a longer period of time.

I've decided that this will be the last day of this deload/intensity mini-cycle. I plan to post my plan going forward in a short while.

[Lifting N Tx]

I've looked at some of my past experience with various methods and what has worked. My definition of ?worked? is largely setting a RM in the 1-5 rep range. Generally, I'd say medium-high frequency, moderate volume, progressive loading, and short periods at high loads (say mid-upper 80% of 1RM or higher) have worked best. Most recently I set a bench 1RM after 4 weeks of 5x5 one day per week and 1x5 plus maybe a few singles on a second workout each week. Weights used progressed from upper 70%'s to roughly 90%, with the highest 5x5 weight about 85% of 1RM.

I want to use a similar progression and focus on a few major lifts that I really want to set a RM for by the end of each cycle of about 4 weeks: squat, bench, OH press, chins, and deadlifts. I also plan to do some work on Olympic style lifts mostly as a light/active recovery day. Here's what I'm thinking:

Lower I -Tue
main lifts
Squat 5x5
accessory work
GHR 3x8
Calves 2x10-20
Abs 2x10-15
Grip
13 work sets

Upper I-Wed
main lifts
Flat Bench 5x5
Chins 3x3
OH Press 2-3x8
accessory work
Rows or Face Pulls 2-3x8
Neck
RC Work
14-16 work sets

Lower II-Thu
main lifts
Deadlift 3x3
DE Back Squat 8-10x2
accessory work
Calves 2x10-20
13-15 work sets

Upper II-Sa
main lifts
Flat Bench 3x3
Chins 5x5
accessory work
Incline or Floor Press 2-3x8
Abs 2x10-15
Neck
RC
Grip
15-16 work sets

Olympic Emphasis-Su
main lifts
OH/Push Press 5x3
Cleans/Clean Pulls 6x2
Front Squats 3x3
accessory work
Curls 2-3x8
Triceps 2-3x8
18-20 work sets

Days of the week may change, days for minor accessory stuff may change. The ?3x3?work might be any scheme with 1-3 reps per set and total reps probably around 10. The Olympic emphasis day may start off with a lot of technique pratice and flexibility work, but hopefully progress to some decent weights.

So that's what I'm thinking. Some aspects similar to Westside, some Texas Method, some Olympic emphasis, and dynamic squats idea borrowed from Dave76. Maybe I'll call it TSFOB, or Texside for Fat Old Bastards. :D Comments and questions welcome.

[Andrew Smith]

I like the new split Tex. You must have a pretty good work capacity or are you planning on keeping the Oly day lighter?

[Misanthrope]

Steve: I like it. I especially like the fact that you are devoting each session to one or two "main" lifts and you aren't going overboard on accessory stuff. If your intention is to use more of a strength-based format, I definitely think you are doing that here.

If I were looking at this plan as something to use for me, I might be a little concerned about the heavy squatting and deadlifting close together in the same week like that. Even when using an on-off format, I think the work I was doing with deadlifts really wore me down after a while. In fact, as I mentioned in my BB.com journal, I won't even be deadlifting every week for a while. As it stands now, I'm planning to alternate between squat and dead as to which lift I give a "PR" effort on, and then use either front squats (with deads) or RDLs (with squats) as assistance work that same day. I'll still be squatting regularly with some sort of volume on my other lower day. Of course, this is all tentative, as I'm sort of just playing things by ear for a while.

Just something to think about. We're different, and you may handle this format without any trouble at all. Also, one other small thing: I had a much better time with overhead press when I was doing it opposite the day of my volume benching, but that's just me.

Good luck with this. I look forward to seeing how it plays out.

[Lifting N Tx]

I like the new split Tex. You must have a pretty good work capacity or are you planning on keeping the Oly day lighter?
Thanks, Andrew. Initially the push presses may be very light as right now I don't think I even have the flexibility to do one properly...which is why I've been doing them from behind the neck where I can rest the bar on my traps and get a proper push from the legs.

The OH and clean work will likely be ramped, so some sets may be lighter/technique oriented, especially at first as I really need some work there.



If I were looking at this plan as something to use for me, I might be a little concerned about the heavy squatting and deadlifting close together in the same week like that. Even when using an on-off format, I think the work I was doing with deadlifts really wore me down after a while. In fact, as I mentioned in my BB.com journal, I won't even be deadlifting every week for a while. As it stands now, I'm planning to alternate between squat and dead as to which lift I give a "PR" effort on, and then use either front squats (with deads) or RDLs (with squats) as assistance work that same day. I'll still be squatting regularly with some sort of volume on my other lower day. Of course, this is all tentative, as I'm sort of just playing things by ear for a while.

Just something to think about. We're different, and you may handle this format without any trouble at all. Also, one other small thing: I had a much better time with overhead press when I was doing it opposite the day of my volume benching, but that's just me.


Matt, excellent comments. Thanks for the thought put into them, you really do an excellent job of thinking about things. I don't think I'll have a problem deadlifting once a week. We'll see if DLing a couple of days after 5x5 squats is tough. As weights move up plus doing wider stance squats with more forward lean than before it might be. I could swap the OL day and lower II but then I'd have 5x5 squats only a couple of days after DLs.

Likewise moving the OH press to the other day would put it up against push presses, where if I ever get flexible enough to do them properly, I expect to handle weights much heavier than for OH pressing.

Good points both, and worth keeping in mind. Thanks for the comments and wishes.

[Lifting N Tx]

Tuesday, September 4th, 2007
(prior workout lifts in parens () where applicable)

Box Squat
bar x some ? no box
bar x some - box
115 x 3
155 x 2
175 x 5 x 5
14? box (bucket) height. Stance 24? between heels.

Leg Curls # Light replacement for GHRs until left leg is better
35 x 12
35 x 12
45 x 12
Done nice and slow

Single Leg Calf Raise
done holding a dumbell in one hand
50 x 17 (16)
50 x 17 (16)

Decline situps
2 minute rests
15 x 15 (14)
15 x 15 (15)

Generic Gripper
31 reps + 31 second static hold each hand (30)

Rest times mostly 2 minutes except 3-4 between work sets on the squats. Weight 203, time just about 1 hour, including a little stretching afterward.

Comments
Squats were ok, I might have been better to start a bit lighter and may need to keep increases to 5-10 lbs per week. I'm starting to feel more comfortable in terms of form with the medium width, low bar box squats. Back of left knee still bothering me just a bit from when I hurt it stretching, so ditched the GHRs for light leg curls to be safe.

Tomorrow is Upper I in the new routine.

[ddegroff]

I like the new split.

Focusing on one main lift is the way to go. I really like splits like that.

[r_graz]

Good stuff Steve.

I think I read somewhere that Brad Pitt was using TSFOB to get ready for "Ocean's 15" :p

[Lifting N Tx]

I like the new split.

Focusing on one main lift is the way to go. I really like splits like that.
Thanks, Dusty. I do like narrowing things to hard work on primarily one exercise. Some workouts will have a couple of main compounds, but still primary workload focus on one.


Good stuff Steve.

I think I read somewhere that Brad Pitt was using TSFOB to get ready for "Ocean's 15" :p
Yes, Brad will be one of my celebrity endorsers. I'm also looking for a few before/after people. Guys who are currently really jacked. They'll lay off all workouts for months, plus get fat. Then, with the help of muscle memory and *cough* vitamins *cough* they'll lose weight and add muscle back very fast, making for impressive before and after shots.

The next step will be getting featured in Men's Health with a banner like: "Muscle up and get cut at the same time in only 30 minutes 3 times a week. Be ready for the beach next month."

[r_graz]

"Muscle up and get cut at the same time in only 30 minutes 3 times a week. Be ready for the beach next month."
Sounds really good. But I can't do squats because my knees hurt, and I can't deadlift because I slightly pulled a muscle in my back playing high school lacrosse 25 years ago. As long as I don't have to do those.

DB kickbacks are OK.

[Lifting N Tx]

Wednesday, September 5th, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Flat Bench
bar x some
135 x 10
185 x 3
205 x 2
220 x 5 x 5 # 3' rests. Fairly easy, as expected.

Supinated Pulldowns
Warm up for chins
100 x 7
100 x 5

Chins # 2' rests
BW x 3
BW + 15 x 3 x 3

OH Press # middle fingers on rings
bar x some
95 x 3
100 x 8 x 2 # 3' rests
95 x 8

Accessory Work
Face Pulls # 2' rests
50 x 8
70 x 8
70 x 8
75 x 10

Neck
2 bands x 20

RC Work
16-1/2 x 20 (19)

Weight 203, time 83 minutes, including a little stretching afterward.

Comments
Decent workout, not overly hard, as I planned. I knew this would be a longer workout and it is. My overhead pressing is weak compared to my bench, but that's nothing new.

I'm expecting a long work day tomorrow, but hopefully will still get in the 2^nd lower day. If not, then Friday.

[Lifting N Tx]

Thursday, September 6th, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Warm up:
Several sets of freehand and bar-only squats

Deadlift # 3-4' rests between work sets
135 x some
185 x 3
225 x 2
280 x 3
290 x 2
300 x 1
310 x 1
320 x 1 (last time did 275 x 3, 285 x 2, 295 x 1, 305 x 1, 315 x 1, so I just bumped everything 5lbs this time)
295 x 1

DE Box Squat
135 x 2 x 10 sets # 1 minute rests, done explosively

Accessory Work
Single Leg Calf Raise
done holding a dumbell in one hand
50 x 17 (17)
50 x 18 (17)

Time 63 minutes

Comments
Decent workout, thought about going for 325 or 330, decided to stick to my plan to bump things 5 lbs from last time for each set, but added 1 single with 295 at the end trying for crisp form and decent speed. Box squats were actually done with 40-45 seconds timed on the stop watch so that by the time I got set and unracked the bar it was probably just about 1 minute in between. These were easy and fun, probably a good thing since I'll be squatting 3 times per week. I'm thinking of lowering the ?box? height, but haven't decided yet.

[Misanthrope]

I'm thinking of lowering the ?box? height, but haven't decided yet.
Shorter bucket? :D

Nice session, Steve.

[r_graz]

Shorter bucket? :D

Nice session, Steve.

Sounds like it's time to downsize from the 5 gal to the 3 gal bucket of coleslaw :p

Nice deads Steve.

[Kyle]

Sounds like it's time to downsize from the 5 gal to the 3 gal bucket of coleslaw :p

Nice deads Steve.

lol at bucket of coleslaw.

Kyle

[Lifting N Tx]

Glad yawl enjoy the bucket references. The last ones were just empty buckets, and I don't remember seeing anything smaller. If not, I may either have to break down and build an actual box, or find something that I need that comes in a shorter bucket. :D

[Lifting N Tx]

Saturday, September 8th, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Flat Bench
bar x some
135 x 8 x 2 sets
185 x 3
225 x 2
235 x 3 x 3 # 3' rest times

Supinated Pulldowns
Warm up for chins
70 x 12
120 x 6

Chins
BW x 5 x 5 # 3' rests

Accessory Work
Wide Grip BB 30 Degree Incline Press
Index finger just outside rings
135 x 8
135 x 8
135 x 12

Decline situps
2 minute rests
20 x 10 (15 x 15)
20 x 10 (15 x 15)

Neck
2 bands x 20

RC
19 x 12 (16-1/2 x 20)

Grip
32 reps + 32 second static hold each hand (31)

Body weight 201, time 75 minutes, including a little stretching afterward.

Comments
Decent workout, not overly hard, but about right for week 1. Decided to try the BB inclines at the last minute. The exercise in this spot is just for a little extra work and I like the idea of doing something in between horizontal and vertical. I have done anything wide grip in a long time and it felt a bit strange initially, so I left the weight the same. I'll bump it a bit if I do these again.

I'll add weight to the 5x5 chins and 3x3 bench on this day at 5-10lbs per week, though I may vary the 3x3 weights from set to set. Those 2 are what this day is all about; the rest is gravy.

Tomorrow is my olympic/light day which may wind up with more stretching and technique work than workload. I still don't think I have the flexibility to even do a proper push press or jerk from the front and I'd be interested to hear tips from anyone doing them as to developing flexibility for them. Right now I cannot hold the bar on my delts such that leg drive transfers to a good push on the bar unless I have only my finger tips on the bar. That works acceptably for front squats, but not so well for push presses.

[Lifting N Tx]

Sunday, September 9th, 2007
(prior workout lifts in parens () where applicable)

Main Lifts # 1-2' rests
Hang Cleans
bar x some
bar x some
bar x some
65 x 2
95 x 2
115 x 2

OH/Push Press # just trying to work on flexibility and ability to hold the bar on my deltoids
bar x some
bar x some
bar x some

Front Squats
bar x 5
95 x 3
95 x 3
115 x 3
135 x 2

Accessory Work # 2' rests
Skull Crushers
64 x 7
64 x 7
84 x 11 (10)
84 x 8 (7)

Hammer Curls
14 x 12
34 x 6
34 x 6
41-1/2 x 11 (10)
41-1/2 x 9 (9)

Comments
Most of this was technique work, and I have a long way to go. I cannot hold the bar properly on my deltoids for a push press or jerk; hopefully that will change. I also used a cross arm grip for some of the front squats. These were kept very light because of my concern for the injury on the back of my left knee incurred a week or so back. Fortunately, I experienced no problems.

Rotation 2 starts Tuesday.

[ddegroff]

Lookin' good, keep up the good work!

Hows the new routine treain' ya? Too early to tell?

[Big Mike]

Glad to you had no problems with the workout. I hold the bar cross armed on front squats too.

[Lifting N Tx]

Lookin' good, keep up the good work!

Hows the new routine treain' ya? Too early to tell?
Thanks, Dusty. I like it so far; It'll be several weeks before I know who it's doing for me.


Glad to you had no problems with the workout. I hold the bar cross armed on front squats too.
Mike, I can usually do a couple of reps holding it racked as from a clean, but that's about it. I keep working on it, but sometimes you've gotta do what you've gotta do.

[Lifting N Tx]

Tuesday, September 11th, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Box Squat
bar x some ? no box
bar x some - box
115 x 3
155 x 2
180 x 5 x 5 (175 x 5 x 5)
14? box (bucket) height. Stance 24? between heels.

Accessory Work
Leg Curls # Light replacement for GHRs until left leg is better
35 x 12 (12)
55 x 12 (35 x 12)
70 x 10 (45 x 12)

Single Leg Calf Raise
done holding a dumbell in one hand
50 x 18 (17)
50 x 18 (18)

Decline situps
2 minute rests
20 x 11 (10)
20 x 10 (10)

Generic Gripper
33 reps + 33 second static hold each hand (32)

Rest times mostly 2 minutes except 3-4 between work sets on the squats. Weight 202, time 57 minutes.

Comments
Squats were ok, but made me work pretty hard even up just 5lbs. Left knee quite a bit better, though still doing leg curls instead of the GHRs for now.

Tomorrow is the Upper I day.

[Lifting N Tx]

Wednesday, September 12th, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Flat Bench
bar x some
135 x 10
185 x 3
215 x 2
230 x 5 x 5 (220 x 5 x 5) # 3-5' rests. As opposed to last week, this was fairly tough.

Supinated Pulldowns
Warm up for chins
100 x 7
100 x 5

Chins # 2' rests
BW x 3
BW + 20 x 3 x 3 (BW + 15 x 3 x 3)

OH Press # middle fingers on rings
bar x some
85 x 3
100 x 8 x 2 (100 x 8 x 2, 95 x 8) # 3' rests

Dumbell Lateral Raise
14 x 8

Accessory Work
Face Pulls # 2' rests
50 x 8
70 x 9 (8)
70 x 9 (8)
75 x 11 (10)

Neck
move to Thursday

RC Work
16-1/2 x 20 (19)

Time 85 minutes, including a little stretching afterward.

Comments
Workout was ok. Getting longer as weights get heavier and rests longer. I think I'll replace OH press on this day with the lateral raises. I didn't do much overhead work on my ?Olympic day? Sunday, mostly light work trying to stretch and develop the ability to do a proper push press. So, I thought I ought to do a couple of sets of OH presses, but 4 compounds is too much on this day, especially as the 5x5 bench becomes more challenging. Thus the change to lateral raises, and moving the little bit of neck exercise that I do to another day.

Tomorrow is the Lower II day.

[Misanthrope]

Strong work on the bench press and chins. I would imagine a 10 lb increase on 5x5 across would be pretty tough to manage. How much will you increase by next time?

I agree about moving overhead press. I don't think it belongs on that day.

[ddegroff]

Strong pullups!

The OH press would kill me after heavy benching. Strong work LNT!

[Andrew Smith]

Nice job Tex.

[Lifting N Tx]

Thanks for the comments, guys.

Matt, I think you made a similar comment a week or two back, and having considered it ...

You were right.

:D

I'll probably just bump bench 5lbs next 5x5 session. If memory serves at this late hour, that'll tie a volume PR and be a reasonable challenge. I'll probably wind up with 5 minute rests in order to (hopefully) complete all the reps.

[Lifting N Tx]

Thursday, September 13th, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Warm up:
Several sets of freehand and bar-only squats

Deadlift # 3-4' rests between work sets
135 x some
185 x 3
235 x 2
285 x 3
295 x 2
305 x 1
315 x 1
325 x 1 (last time did 280 x 3, 290 x 2, 300 x 1, 310 x 1, 320 x 1, 295 x 1, so I again bumped everything 5lbs, except the back off set, where I added a rep)
295 x 2

DE Box Squat
140 x 2 x 10 sets (135 x 2 x 10) # 1 minute rests, done explosively

Accessory Work
Single Leg Calf Raise
done holding a dumbell in one hand
50 x 19 (18)
50 x 18 (18)

Neck
2 bands x 20

Comments
Decent workout, the 325 was actually fairly tough, hopefully mainly from the prior sets since it's still 15 lbs from my PR.

Next workout Saturday.

[Lifting N Tx]

Saturday, September 15th, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Flat Bench
bar x some
135 x 8
185 x 3
225 x 2
240 x 3 # 3' rest (235 x 3 x 3 # 3' rest times)
250 x 3 # 4' rest; very hard
245 x 3 # 6' rest; again very hard

Supinated Pulldowns # Warm up for chins
70 x 12
120 x 6

Chins
BW + 5 x 5 x 5 # 2' rests

Accessory Work
Regular Grip BB 30 Degree Incline Press
140 x 10
140 x 12 # 3' rest
Did regular grip this time and only 2 sets

Decline situps
2 minute rests
20 x 11 (20 x 11)
20 x 11 (20 x 10)

Neck Work
2 bands x 20

RC
19 x 12 (16-1/2 x 20)

Grip
32 reps + 32 second static hold each hand (31)

Body weight 201, time 77 minutes, including a little stretching afterward.

Comments
The workout was ok, chins still pretty easy. Bench was quite hard, though.

I think that the 5x5 bench volume on my upper day I is important, judging by past success with it, and only fair results from the max-stim work that I did recently. I was using very heavy weights with the latter, but limited volume. So, I think that the volume of the 5x5 day is important, and noticed some DOMs from it earlier in the week. However, I think that doing heavy 3x3 only 3 days after the 5x5 day may not allow quite enough recovery for good performance. I'm thinking of swapping this day with the Olympic day to allow 4 days rest after the 5x5 day. I may also change the days that I'm lifting on.

One other note is that I had thought that 235 x 5 x 5 was my PR but looking back I can only find where I've done 230 x 5 x 5. I see where I did 235 x 5 x 2 sets, then only got 4 on the 3^rd set. So it looks like the 230 x 5 x 5 earlier this week ties a volume PR.

[Lifting N Tx]

Sunday, September 16th, 2007

Main Lifts # 1-2' rests
Hang Cleans
bar x some
bar x some
bar x some
65 x 2
95 x 2
115 x 2
135 x 2

OH/Push Press # still mainly trying to work on flexibility and ability to hold the bar on my deltoids
bar x some
bar x some
65 x 5
95 x 3
115 x 2
115 x 1

Front Squats # some with clean grip, most with cross arm grip
bar x 5
95 x 3
115 x 3
135 x 3 x 3 # 3' rests

Accessory Work # 2' rests
Dumbell Lateral Raise
14 x 15
14 x 12

Skull Crushers
64 x 7
64 x 7
84 x 12 (11)
84 x 9 (8)

Hammer Curls
14 x 12
34 x 6
34 x 6
41-1/2 x 12 (11)
41-1/2 x 10 (9)

BW 199, took about 80 minutes

Comments
Mostly still technique work. I can power clean and even hang clean a lot more, and press more than I was using for push presses. I thought some of the reps in the hang cleans felt pretty decent, as best I can tell without a video. Push pressing with a very wide grip I found I could almost get a decent drive off my shoulders while still gripping the bar. Again I could do a lot more, probably approaching 200 lbs, if only I can get more flexible and begin to do these properly. I can front squat to about parallel with the bar racked in a clean grip, but start to lose it when I go below parallel unless I use the cross arm grip. I think something like 170 x 2 or 3 is the most I've done for front squats. I'll probably try to work toward something close to that for 3x3 over a few weeks.

I added the couple of sets of lateral raises since I'm not using much weight in the push presses and figure my delts can use a little extra work.

Rotation 3 starts Tuesday.

[Misanthrope]

Looks like you got in some good practice. That's interesting about the front squats. What happens when you break parallel with a clean grip? Do you end up leaning too far forward, lose your balance, or what?

[Lifting N Tx]

Matt, with a clean grip, my elbows are probably only at about a 45 degree angle, not pointed straight out. Going deeper than parallel, I probably lean forward a little more, and have a hard time keeping the bar on my shoulders. With a cross arm grip I can keep my elbows a lot higher, and it's easier to keep the bar in place.

[Andrew Smith]

Nice couple of workouts as of late Tex. How ya likin the split?

[Dave76]

I find that I have to really think "chest up" during front squats. I use the clean grip and it also helps to really think about pushing the elbows higher. Of course, if you lack the flexibility to get them up to begin with, that won't help much.

[Lifting N Tx]

Nice couple of workouts as of late Tex. How ya likin the split?
I like it pretty well, Andrew. I like the 5x5 one day and ME-style work the other for the main lifts. Time will tell, of course.


I find that I have to really think "chest up" during front squats. I use the clean grip and it also helps to really think about pushing the elbows higher. Of course, if you lack the flexibility to get them up to begin with, that won't help much.
Yes, everything that you said. I can keep my chest up to a point. Probably when I go low enough I lose some of the arch in my lower back and don't have sufficient flexibility to keep my chest up enough. I'm not talking about significant rounding, probably more like going from arched to flat in my lower back.

I've just gotta keep working on that flexibility.

[Lifting N Tx]

Tuesday, September 18th, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Box Squat
bar x some ? no box
bar x some - box
115 x 3
155 x 2
185 x 5 x 5 (180 x 5 x 5)
14? box (bucket) height. Stance 24? between heels.

Accessory Work
Leg Curls # Light replacement for GHRs until left leg is better
45 x 12 (35 x 12)
65 x 12 (55 x 12)
75 x 9 (70 x 10)

Single Leg Calf Raise
done holding a dumbell in one hand
50 x 19 (19)
50 x 19 (18)

Decline situps
2 minute rests
20 x 12 (11)
20 x 11 (11)

Generic Gripper
33 reps + 33 second static hold each hand (32)

Rest times mostly 2 minutes except 3-5 between work sets on the squats. Weight 201, time 63 minutes.

Comments
Squats again made me work pretty hard just to add 5lbs. May do leg curls instead of the GHRs for a couple more weeks.

Tomorrow is the Upper I day.

[Misanthrope]

Nice work, Steve. With squatting, you ALWAYS have to work for those 5 lbs increases. :)

I've been bumping my 5x5 squats 2.5 lbs. We'll see how long my patience lasts with that, lol.

[Lifting N Tx]

Thanks, Matt. The patient seems to be working pretty well for Dave too. Maybe I'll try it some day. :D

[Lifting N Tx]

Wednesday, September 19th, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Flat Bench
bar x some
135 x 10
185 x 3
215 x 2
235 x 5 x 3 sets (230 x 5 x 5) # 3-5'
235 x 2 # 3^rd set was an all out grind, and I had little left for this one
225 x 5 # almost as hard as the 3^rd set of 235 x 5

Supinated Pulldowns
Warm up for chins
100 x 7
100 x 5

Chins # 2' rests ; 2.5' before the last
BW x 3
BW + 25 x 3 x 3 (BW + 20 x 3 x 3) # starting to get hard

Dumbell Lateral Raise
14 x 15 (15)
14 x 13 (12)
14 x 10

Accessory Work
Face Pulls # 2' rests
50 x 8
70 x 10 (9)
70 x 10 (9)
75 x 12 (11)

RC Work
19 x 12 (12)

Time 77 minutes, including a little stretching afterward.

Comments
Although I didn't get all the reps on flat bench, this is a volume PR by 1 rep. My previous best with 235 was in June, when I did 235 x 5 for 2 sets and only made 4 reps on the 3^rd. As it is, I barely exceeded that, but I was also about 10lbs heavier then.

Tomorrow is scheduled to be Lower II day, but I am thinking about shifting days. I'm thinking of swapping the Light/Olympic day to Thursday, Lower II (heavy deadlifts/DE style box squats) to Saturday, and Upper II to Sunday. Here is the summary:

Tu ? Lower I featuring 5x5 box squats <-> keep the same
We ? Upper I with 5x5 bench and 3x3 chins <-> keep the same
Th ? Lower II with heavy DL and light box squats <-> change to Olympic / Light day
Sa ? Upper II with 3x3 or ?ME style? bench and 5x5 chins <-> change to Lower II
Su ? Olympic / Light day push press, cleans, front squats <-> change to Upper II

This change allows more than 2 days rest between 5x5 box squats and heavy deadlifts, and an extra day before ME style bench. If I start being able to push press decent weights like I used to use when doing them from behind the neck, I'll cut out the lateral raises from the Upper I that I did tonight.

So that's what I'm thinking.

[r_graz]

Nice to see you're always thinking Steve, constantly looking for ways to tweak and improve your training.

Nice sets of bench, BTW.

[ddegroff]

Lookin' good. It's always good to be able to adjust your routine so you are fully recovered.

Bench is gettin' strong!

[Lifting N Tx]

Thanks, Ron and Dusty.

You know, my first thought was to think that I know some but not enough to get it just right on the first try when setting up a routine for myself. This is true. My second thought, though, was that as one advances there will always be a need to tweak and change things.

Really, I think that the art of making those adjustments to allow continued progress is more important than just coming up with a decent routine in the first place.

[Lifting N Tx]

Thursday, September 20th, 2007

Main Lifts
Cleans # some hang cleans, some power cleans from the floor
bar x some
bar x some
bar x some
65 x 2
95 x 2
115 x 2
140 x 3 (135 x 2)

OH/Push Press # still mainly trying to work on flexibility and ability to hold the bar on my deltoids
bar x some
bar x some
65 x 5
95 x 3
115 x 2
125 x 1 (115 x 1) # last 2 sets pretty awkward; probably should keep same weight

Front Squats # some with clean grip, most with cross arm grip
bar x 5
95 x 3
115 x 3
140 x 3 # too much forward lean; went back to 135 for the last 2 sets
135 x 3 x 2 sets (135 x 3 x 3) # 3' rests

Accessory Work # 2' rests
Dumbell Lateral Raise
Didn't do since I did some last night

Skull Crushers
64 x 7
64 x 7
84 x 13 (12)
84 x 10 (9)

Hammer Curls
14 x 12
34 x 6
34 x 6
44 x 12 (41-1/2 x 12)
44 x 10 (41-1/2 x 10)

Time about 90 minutes

Comments
I still think my clean technique can use a lot of work, but will probably cut back on the light warm ups. I'm concentrating on 2 mental cues. One is thinking ?jump? when the bar is about mid thigh to try to learn explosiveness from that point. The other is remembering to drive my hips forward after the bar passes knee level, which helps me do a better job of hip extension at the top. I did notice that the 2nd rep with 140 flew up to around head level, so occasionally I must be doing some things right.

I may need to keep the weight quite light in the push presses for some time. It seems like it will take a while to get flexible enough to do these correctly. As mentioned, I noticed the forward lean doing the front squats and may slow down any weight increases in favor of being careful with my form. Doing them 2 days after 5x5 box squats tends to also limit the weight that I can use for them.

In my revamped schedule I'll do my Lower II day (heavy deadlifts, explosive squats) on Saturday.

[ddegroff]

Really, I think that the art of making those adjustments to allow continued progress is more important than just coming up with a decent routine in the first place.

I feel like I could write routines in my sleep. But I totally agree, small adjustments make all the difference. Especially listening to your body.

Workouts lookin' strong as always!

[Lifting N Tx]

Saturday, September 22nd, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Warm up:
Several sets of freehand and bar-only squats

Deadlift # mostly 5' rests between work sets
135 x some
185 x 3
235 x 2
290 x 3
300 x 2
310 x 1
320 x 1
330 x 1 # 10 lbs from my PR and was pretty hard
295 x 3 (Again I bumped everything 5lbs, plus did a triple instead of a double on the last set)

DE Box Squat
145 x 2 x 10 sets (140 x 2 x 10) # 1 minute rests, done explosively

Accessory Work
Single Leg Calf Raise
done holding a dumbell in one hand
50 x 20 (19)
50 x 19 (19)

Neck
2 bands x 20

Comments
I was tired last night, was about to fall asleep but got a call from work and was up late. Then I got a page at about 5AM. Had a sore throat and slept 'till about noon. I felt somewhat lousy all day and wasn't sure if I'd even workout. Finally decided to do so around 8pm and was able to have a decent workout, though I kept rests long due to low energy. I think I took about 90 minutes. Weight this morning was down to 199.

All in all I was just happy that I was able to get all the planned work in. I got somewhat stiff-legged and probably had a little rounding on the 330 but I think it was not excessive. I might take a shot at a PR next week.

Sunday is the upper II workout in my revamped schedule.

[Andrew Smith]

Some nice pulling even though you felt like crap.

[Misanthrope]

Agreed with Andrew. Looks like you managed a pretty good session.

[Lifting N Tx]

Thanks, Andrew and Matt. I was pretty happy with the session considering. I'll post today's workout shortly.

[Lifting N Tx]

Sunday, September 23rd, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Flat Bench
bar x some
135 x 8
185 x 3
225 x 2
240 x 3 # 4' rest (240 x 3, 3') #
255 x 3 # 5' rest ... ties PR, but I was hoping for 4 reps (250 x 3)
245 x 3 # 5' rest (245 x 3)

Supinated Pulldowns # Warm up for chins
70 x 12
120 x 6

Chins
BW + 10 x 5 x 5 # 2.5-3' rests (BW + 5)

Accessory Work
BB 30 Degree Incline Press
135 x 8 # wide grip shoulders didn't feel good doing this; went to regular grip next set
145 x 12 # 3' rest

Decline situps
2 minute rests
20 x 12 (20 x 12)
20 x 12 (20 x 11)

RC
19 x 13 (19 x 12)

Grip
34 reps + 34 second static hold each hand (33)

Body weight 199, time 80 minutes, including stretching

Comments
I was still a bit tired today, but don't think strength was affected. As noted, 255 x 3 ties my PR, but I had hoped for 4. Hopefully on Wednesday I'll be able to progress past the 3 sets of 5 that I managed with 235 on the last Upper I day. Otherwise, I'll conclude that I need to do something else if I hope to progress.

I think that the chins can still progress a bit. Everything else was ok, nothing special. Tuesday will be the start of rotation 4.

[Lifting N Tx]

Tuesday, September 25th, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Box Squat
bar x some ? no box
bar x some - box
115 x 3
155 x 2
190 x 5 x 5 (185 x 5 x 5)
14? box (bucket) height. Stance 24? between heels.

Accessory Work
Leg Curls # Light replacement for GHRs until left leg is better
55 x 12 (45 x 12)
65 x 12 (65 x 12)
75 x 10 (75 x 9)

Single Leg Calf Raise
done holding a dumbell in one hand
50 x 20 (20)
50 x 20 (19)

Decline situps
2 minute rests
20 x 13 (12)
20 x 12 (12)

Generic Gripper
35 reps + 35 second static hold each hand (34)

Rest times mostly 2 minutes except 4-5 between work sets on the squats. Time 68 minutes.

Comments
The 5x5 squats were hard again; they are every time. Several of the reps were a grind and a fight to keep good form. Shoulder width or just slightly wider still feels pretty wide just going to parallel or slightly below. Hopefully it's slowly balancing my leg strength. Tough or not, as long as I can add 5lbs a week and somehow get all the reps that's what I plan to do.

Tomorrow is the Upper I day.

[Lifting N Tx]

Wednesday, September 26th, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Flat Bench
bar x some
135 x 8
185 x 4
215 x 2
235 x 5
205 x 8 x 2 sets # 5' rests

Supinated Pulldowns
Warm up for chins
90 x 10
90 x 8

Chins # 2.5' rests
BW x 3
BW + 30 x 3 x 3 (BW + 25 x 3 x 3) # tough, hard to make the last reps

Dumbell Lateral Raise
14 x 15 (15)
14 x 14 (13)
14 x 11 (10)

Accessory Work
Face Pulls # 2' rests
50 x 8
70 x 11 (10)
70 x 11 (10)
75 x 12 (12)

RC Work
19 x 13 (13)

Time 68 minutes

Comments
I've hit the wall on bench, and I'd say that I'm mildly overreaching. I warmed up, then did my first set with 235. It was very hard, and it became immediately obvious that I wasn't going to make anything close to 5x5. So I dropped the weight 30 lbs, did 2 more sets of 8, and moved on to the chins. The chins are getting pretty close to a max, but my main concern right now is the bench. Following are the cliffs...

week 1 volume day 220 x 5 x 5 (easy)
week 1 intensity day 235 x 3 x 3
week 2 volume day 230 x 5 x 5 (hard)
week 2 intensity day 240 x 3, 250 x 3, 245 x 3
week 3 volume day 235 x 5 x 3 sets, 235 x 2, 225 x 5 # couldn't get 5x5 but (barely) set a volume PR as previous best with 235 was 2 sets of 5
week 3 intensity day 240 x 3, 255 x 3, 245 x 3 # tied RM for 255, could not get 4th rep
week 4 volume day 235 x 5 # very hard, obviously overreaching

In a nutshell I just about hit my previous peak in strength, but probably ramped the weights a bit quickly. I'll probably either do a short deload or try a deload and peak strategy ala the Madcow Advanced 5x5 scheme. After that, I'm thinking that maybe I'll do a similar cycle but start a little less aggressively and try something a little closer to the MC Advanced 5x5 scheme for bench. I'm still also pondering other options, though.

I'm also pondering the whole issue of trying to get stronger while losing weight. I'm probably still at least 10lbs and 2? on the waist more than I'd like, but also tired of struggling to get stronger. At the moment I've bumped calories a bit closer to maintenance. If I can't start gaining strength again with some program tweaks and calories a little closer to maintenance it may be time to bite the bullet and try something like UD2 to drop that last amount of fat.

[ddegroff]

I didn't realize you were trying to still lose some fat. The low cals probably have more to do with the strength stalling then anything else.

UD2 works, but as you know its no fun. You make some serious strength gains after the carb load, almost every week.

[Lifting N Tx]

I think that you're right, Dusty. For the moment I'm inclined to bring calories up to almost maintenance and adjust my training a bit. After I try that, depending on results I might have a go at UD2.0 to get rid of those last couple of inches of fat from my waist.

[Lifting N Tx]

Thursday, September 27th, 2007

Main Lifts # 1-2' rests
Cleans # some hang cleans, some power cleans from the floor
bar x some
65 x 2
95 x 2
125 x 2
145 x 2 (140 x 3) # First one snappy, second one somewhat awkward

OH/Push Press
bar x some
65 x 5
95 x 3
115 x 2
135 x 2 (125 x 1)

Front Squats # some with clean grip, most with cross arm grip
bar x 5
95 x 3
115 x 3
125 x 3
135 x 3 (140 x 3, 135 x 3 x 2)

Accessory Work # 2' rests
Dumbell Lateral Raise
Didn't do since I did some last night

Skull Crushers
64 x 7 (64 x 7 x 2, 84 x 14, 11)

Hammer Curls
24 x 8
34 x 6
44 x 13 (44 x 12)
44 x 11 (44 x 10)

Time about 60 minutes

Comments
I'm still emphasizing technique rather than trying to push the weights. One of these days I really need to get a decent video camera so that I can see what my technique looks like. For the moment, I've given up on trying to rest the bar on my delts for a proper leg drive in the push presses. I'm still trying to work on that with the lighter weights, but with the heavier ones just taking the best grip that I can, tucking my elbows into my sides and doing the best that I can. I thought of doing a few reps with 155 or 165, but decided not to go any heavier given the need to deload from the heavy bench presses of recent weeks. Similar reasoning led me to skip the skull crushers after the initial warm up set.

I could go heavier with the front squats but my butt was still sore from 5x5 squatting earlier in the week, and the front squats are more for light work, recovery, and form work. I'll be squatting again on Saturday. I wanted to make this workout quick in any case. Today is my oldest son's 18th birthday, and after working out I showered and we took him out to dinner.

[ddegroff]

And the biggest deal is you're supposed to do maintenance for two weeks prior to UD2 anyway. So it works out, you up the cals feel good about your workouts then you can go either way, UD2 or a smaller caloric deficit.

OH, 18 huh, are you kicking him out of the house now? lol

Strong workout!

[Lifting N Tx]

Saturday, September 29th, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Warm up:
Several sets of freehand and bar-only squats

Deadlift # mostly 5' rests between work sets
135 x some
185 x 3
235 x 2
295 x 3
305 x 2
315 x 1
325 x 1
335 x 1 # 5 lbs from my PR
300 x 3 (Again I bumped everything 5lbs)

DE Box Squat
150 x 2 x 8 sets (145 x 2 x 10) # 1 minute rests, done explosively

Accessory Work
Single Leg Calf Raise
done holding a dumbell in one hand
65 x 12 (50 x 20)
65 x 12 (50 x 20)

Neck
2 bands x 20

Comments
This was a decent deadlift workout. Form was not ideal on some of the heavier reps, but I was pleased to get 335 with no problems even after 4 heavy sets of 1-3. After that I felt pretty well done. The box squats were not that explosive, probably due to a combination of fatigue from the deadlifts and getting a bit heavy for them to be explosive.

I'm thinking of lowering volume and trying to hit some RMs next week, then evaluating whether to tweak this setup for a second run or change routines.

Sunday is the upper II workout and I'll probably keep volume low, weight fairly heavy but not at PR levels until sometime next week.

[Lifting N Tx]

Sunday, September 30th, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Flat Bench
bar x some
135 x 8
185 x 3
225 x 2
240 x 3 # 4' rest (240 x 3, 3') #
225 x 3 # (255 x 3)
skipped (245 x 3)

Supinated Pulldowns # Warm up for chins
70 x 12
120 x 6

Chins
BW + 15 x 5 x 2 sets # 2.5-3' rests (BW + 10 x 5 x 5)

Accessory Work
BB 30 Degree Incline Press
150 x 12 (135 x 8 # wide grip 145 x 12 # 3' rest)

Decline situps
2 minute rests
20 x 13 (20 x 13)
20 x 13 (20 x 12)

Lateral Raises
14s x 12 x 2

Grip
34 reps + 34 second static hold each hand (33)

Time 58 minutes, including stretching

Comments
Thought about trying 255 on bench again but even 240 felt heavy. I still need to deload (via lower volume, not lower weight) and recover. I plan to do 3 x 3, probably ramped next Wednesday, instead of 5 x 5. Likewise I skipped the 5 x 5 on chins and just did 2 x 5. I'll probably see if I can set a PR next Wednesday. In keeping with the deload them I also just did one set on incline presses.

This is the end of rotation IV and Monday is an off day.

[daYDreAmErX]

I really like the way your workouts are planned :)

Have a good week !!

[Lifting N Tx]

Tuesday, October 2nd, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Box Squat
bar x some ? no box
bar x some - box
115 x 3
155 x 5 x 2 sets (190 x 5 x 5)
14? box (bucket) height. Stance 24? between heels.

Accessory Work
Leg Curls
65 x 12 (55 x 12)
65 x 12 (65 x 12)
75 x 10 (75 x 10)

Single Leg Calf Raise
done holding a dumbell in one hand
65 x 13 (65 x 12)
65 x 12 (65 x 12)

Decline situps
2 minute rests
20 x 14 (13)
20 x 13 (13)

Generic Gripper
35 reps + 35 second static hold each hand (34)

Workout time 40 minutes.

Comments
I kept the accessory stuff normal, but workload on the squats very light. I plan to try for a heavy (for me) triple on Thursday and want to be well recovered. I also intend to do heavy but low volume work on the other workouts this week. The low volume will allow me to let fatigue dissipate while still keeping intensity high. Then I'll start another cycle of training. I expect it to be similar to this one, but tweaked somewhat.

Tomorrow is the Upper I day.

[Misanthrope]

Good luck with triple. Doing a bit of a peaking/deload with the drop in volume?

[Andrew Smith]

What triple ya thinking about shooting for?

[Lifting N Tx]

Good luck with triple. Doing a bit of a peaking/deload with the drop in volume?
Thanks, Matt. Yes, that's what I'm doing. I want to see what the last 4 weeks of training has accomplished in terms of strength gains.


What triple ya thinking about shooting for?
It won't be much...I did 215 for a box squat triple Sept. 1st, anything more than that will be a PR. My squat is my weakest major lift. I've triple 255 for bench and 315 for DL, hoping that the 5x5 squats I've been doing will bring my squatting strength up. I'll probably just warm up, take a shot at 225, more if that goes well.

[Andrew Smith]

Sounds good to me. Are you squatting off the box with a wide stance?

[Lifting N Tx]

Andrew, I'm using a wide stance for me. Just a bit outside shoulder width, and to parallel or slightly below.

I hadn't squatted in a long time until about a year ago. I started doing so, and was doing narrow stance, high bar, ATG squats. A few months ago I decided that my glutes and hams were even weaker than my quads, and I should do some low bar, wider squatting. I have a hard time squatting very wide, but am getting better at it.

[sw1rmd85]

I'm kind of curious, is 250x3 your p.r. for your bench?

[Lifting N Tx]

I'm kind of curious, is 250x3 your p.r. for your bench?

PR is 255 x 3... 4 different times without getting that 4th rep :( ... see workout post that is coming.

Also 260 x 2, 280 x 1.

[Lifting N Tx]

Wednesday, October 3rd, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Flat Bench
bar x some
135 x 8
185 x 4
215 x 2
235 x 1
255 x 3 # All out effort...4th time tying this PR but not being able to exceed it
270 x 1 # Pretty hard after the heavy triple, probably could have done 275

Supinated Pulldowns
Warm up for chins
90 x 10
90 x 10

Chins # 2.5' rests
BW x 3
BW + 15 x 5 x 2

Accessory Work
Face Pulls # 2' rests
50 x 10
70 x 12 (11)
70 x 12 (11)
75 x 12 (12)

Time 57 minutes

Comments
Today was all about low-volume, high-intensity bench plus a light workout for chins. I'll try to set a PR on the latter on Sunday. I'm liking the face pulls as an accessory movement.

As for the bench, see comments above. Today's work was heavy, but low-volume. If there are any strength gains from this cycle I should be able to tell by Sunday, when I plan to try heavy singles. Current PR is 280, which I estimate that I could have probably tied today if I'd skipped the heavy triple.

Though I've made small strength gains a couple of times when I've ramped weights over a few weeks to the point where I needed a deload, I think I've probably mainly optimized my ability to use the muscle that I have, rather than adding significant new strength. I have in mind a couple of adjustments that I probably need to make for the next cycle of training in order to gain some strength, including keeping calories closer to maintenance. The rest of the week will still be low volume, high intensity, with PR attempts. I may yet find some strength gains in lower body lifts, where I'm still relatively weak. Upper body, we'll see.

[Lifting N Tx]

Thursday, October 4th, 2007

Main Lifts
Box Squat
bar x some ? no box
bar x some - box
115 x 3
165 x 2
205 x 1
225 x 3 # PR
230 x 2 # also a PR, but I don't know that I've ever tried for a double PR before
14? box (bucket) height. Stance 24? between heels.

Cleans # some hang cleans, some power cleans from the floor
bar x some
65 x 2
95 x 2
125 x 2
145 x 1 (145 x 2)
155 x 1
All pretty easy, mostly for technique work

OH/Push Press
bar x some
65 x 5
95 x 3
115 x 2
135 x 3 (135 x 2)
Like the cleans, pretty easy, largely for technique work and flexibility plus a bit of exercise value

Accessory Work # 2' rests

Skull Crushers
64 x 10 x 2(64 x 7 x 2, 84 x 14, 11) # just did 2 light sets, didn't want to work these heavy this week

Hammer Curls
24 x 8
34 x 6
44 x 13 (44 x 13)
44 x 12 (44 x 11)

Comments
Instead of front squats, did box squats and turned this into a max out day for them. Might have gotten a triple with 230 if I'd not already done 225. The 2nd rep with 230 was pretty tough and I noticed too late that the safety bars were set too low, so didn't want to chance getting stuck. As little as it is for squats, the 225 is a 10lb PR. Hey, it's within 30lbs of my best bench triple now.

Tomorrow is an off day. I'll try for some more PRs over the weekend, then unveil my plan for the next round of training. Right now it's top secret. ;)

[Misanthrope]

Nice squatting, Steve. I look forward to seeing what you've come up with.


Just be sure not to over-analyze. :rolleyes:

[Lifting N Tx]

Saturday, October 6th, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Warm up:
Several sets of freehand and bar-only squats

Deadlift # mostly 5' rests between work sets
135 x some
185 x 3
235 x 2
275 x 3
315 x 1
350 x 0 # Boo, hiss!

DE Box Squat
135 x 2 x 3 # Low ?box? (1 bucket+~11?) # not really explosive
150 x 2 x 5 sets (150 x 2 x 8) # 1 minute rests, done explosively

Accessory Work
Single Leg Calf Raise
done holding a dumbell in one hand
65 x 13 (65 x 13)
65 x 13 (65 x 12)

Neck
2 bands x 20

Comments
Gave a 10lb PR a shot and got it about 3? off the ground. Last week I think I might have gotten it if I had just warmed up and tried for the PR, since I did 335 after a few other heavy singles. I felt mild DOMS and fatigue in my lower back all week, and just may have not been fully recovered. Oh. well, at least I got a squat PR on Thursday. That's really my limiting factor. My sticking point is only a little off the ground, as I wind up almost stiff-legging the heavier weights off the ground, since my legs and PC aren't strong enough.

I'll still be attempting some heavy bench weights and chins tomorrow, then it's time for a new training cycle with a revised routine.

[Lifting N Tx]

Sunday, October 7th, 2007
(prior workout lifts in parens () where applicable)

Main Lifts
Flat Bench
bar x some
135 x 8
185 x 3
225 x 2
245 x 1
265 x 1
285 x 0 # failed PR attempt

Supinated Pulldowns # Warm up for chins
70 x 12
120 x 6

Chins
BW x 3
BW + 25 x 1
BW + 50 x 2 # failed at 3rd rep, which would have been a PR

Accessory Work
BB 30 Degree Incline Press
150 x 9 (150 x 12) # Had planned to try for 13, but just didn't have it and decided not to push to failure

Decline situps
2 minute rests
20 x 14 (20 x 14)
20 x 14 (20 x 13)

Lateral Raises
14s x 15
14s x 14
14s x 13

Grip
36 reps + 36 second static hold each hand (35)

Time 54 minutes, including stretching

Comments
I'd already concluded that I hadn't gained much strength in the last few weeks, but I still wanted to find out for sure. From the way that 245 and 265 felt I didn't feel all that strong, so decided to only try for a 5lb PR at 285. Got it only a couple of inches off my chest. On the chins with 50lbs I got the first 2 reps with a fair amount of effort, and didn't come close on the 3rd rep.

This only confirms what I'd already concluded about needing to make some changes. Despite the heavy weights, volume has been low enough this week that I feel ready to pick up with something new next week. Time permitting, I'll post up some thoughts on that later on.

[Lifting N Tx]

It seems that 5x5 plus 3x3 produced overreaching or close to it, but didn't provide enough strength increases. Total reps per exercise were in the lower 30s weekly, with intensity (% of 1RM) pretty high. I think that I need at least that volume, but lower intensity. I'm thinking I'll do something like what I list below, along with increasing calories to close to maintenance.

Depending on results, adjustments may follow. I'll probably take 2-3 weeks to work up to previous PRs, then try to surpass them. This is fairly similar to what I've done the last 5 weeks, with changes as noted above.

Monday
Bench Press 3X5
OH or Push press 2x8-10
Chin Ups 3X12
Triceps 3X8-10
11 sets

Tuesday
Squats 3X5
GHR 3X10
Calves 2x12-20
Abs 2x12-20
Grip
Neck
12 sets

Thursday
OH Press 3X5
Chin ups 3x8-10
DB or BB Bench 2X8-10
Incline Press 2x8-12
Biceps 3X8-10
12 sets

Friday/Saturday
Squat 3X5
Dead lift 1X5
Calves 2 x 12-20
Grip
Neck
8 sets

Sunday
Power Clean 5 x 2-3
Face Pulls 2-3 x 8-12
Abs 2x12-20
9 sets

[Matt]

My squat is my weakest major lift. I've triple 255 for bench and 315 for DL, hoping that the 5x5 squats I've been doing will bring my squatting strength up. I'll probably just warm up, take a shot at 225, more if that goes well.


You might think about trying out triples on the squat. For me, singles and triples build strength much better than 5's or above. Everyone is different though...

Just food for thought.

[Misanthrope]

The layout looks okay to me, Steve, but I guess we'll have to wait and see how it works out for you.

[Lifting N Tx]

You might think about trying out triples on the squat. For me, singles and triples build strength much better than 5's or above. Everyone is different though...

Just food for thought.

Good thought, probably worth a try at least as a change of pace from time to time. I think that heavier weights and reps in the 1-3 range do help at times. Seems like for me it works better on occasion than as a steady diet, though. Probably have to add some mass, then use the low reps for neural training to learn to use the new mass.


The layout looks okay to me, Steve, but I guess we'll have to wait and see how it works out for you.

As discussed elsewhere I suspect that the key will be eating more.

[Andrew Smith]

I have to agree with Matt. I've thrown in 5x5s at times with my squatting but the majority of my gains occur when working with triples and singles.

[Lifting N Tx]

I have to agree with Matt. I've thrown in 5x5s at times with my squatting but the majority of my gains occur when working with triples and singles.

Interesting report, and along with Matt's, worth keeping in mind. I've done more low rep stuff for bench than for squats, but I do like getting some in the mix.

I'm curious, though. Lately, at least, I've seen you mix in various rep ranges in your squatting. Did you go from not doing any sets of 1-3 to having some in the mix and find that it jump started your gains or what? I'm not questioning your observation, but I like to know why people draw the conclusions that they do.

[Lifting N Tx]

Tuesday, October 9th, 2007
Rest times 3 minutes unless otherwise noted
Warm Ups: I did some. Not gonna list them.

Flat Bench
215 x 5 x 3 sets

Chin Ups
BW x 8 x 2
BW x 7

OH Press
110 x 8
100 x 8

Skull Crushers
64 x 10
84 x 8 x 2

Time 54 minutes
Comments
As shown in the template I posted previously, I'm putting upper first, then lower this cycle. So upper gets worked a day early the first workout. Bench was relatively easy, as it should have been since I'm taking a couple of weeks to work back to tougher weights. The chins were work, and I'll keep them BW only until I can get more reps in. Zounds, the OH press was also tougher than expected. I don't believe that I have put anything overhead for more than 5 reps since the last time I did HST.

I didn't intend it, but I'm not too worried about the higher rep stuff being relatively tough already. It's the lower rep stuff that I really want to take a couple of weeks before getting near failure with.

Oh, the days that I listed on my template will be off also. My younger son has football on Monday nights, so I'll probably do Upper on Tu / Sat and lower on Wed / Sun. The light day with cleans, face pulls, and abs I'll probably move to Thursday. I'm trying to make certain that I confuse my muscles, along with my vast horde of supporters.

[Andrew Smith]

I'm curious, though. Lately, at least, I've seen you mix in various rep ranges in your squatting. Did you go from not doing any sets of 1-3 to having some in the mix and find that it jump started your gains or what? I'm not questioning your observation, but I like to know why people draw the conclusions that they do.



My working sets used to be solely based around 1-3 reps. It wasn't until I switched up my split slightly that I started working in higher rep ranges. This was more linked with me trying to induce slightly more hypertrophy than before. While my main goal is still strength, I realize that at 5'10 173lbs, I'm still way to small. With that said, my strength gains have slowed, especially with regards to my squatting ability. The biggest cause that I attribute this to, is that with the rotation of my heavy lower lift, I don't squat heavy as often. Though I may be squatting twice a week, some weeks I'm in a higher rep range and working with less weight. In turn, I feel as though my body and CNS tend to lag between the weeks where I don't squat heavy. When I was regularly squatting heavy and in low rep ranges, my CNS was staying primed and I developed a feel for pushing heavy weight. It wasn't until I switched into some higher rep ranges that I noticed my strength gains stagnating, even though I'm putting on weight for the first time in quite awhile.

[Matt]

One thing I am doing (although I tend to forget about it) is squatting twice, ala Sheiko. I do my heavy stuff first, then hit shoulders, then squat again raw for higher reps before moving on to abs and lower back.

My system is so bastardized, it can't really be called anything anymore. I have the max effort and dynamic days of westside, I try and blend in some sheiko-esque type things and also have a strictly hypertrophy-bodybuilder day.

For what its worth, I am the leanest (and biggest for this bodyfat) as well as the strongest I feel I have ever been.

I guess the point I am trying to make is that maybe you could do some lower rep squatting to help build the strength and then back off a bit (but not going light) and do more reps to help with muscle-building.

I hope that makes sense, looks kinda rambling.

[Andrew Smith]

I'm with ya Matt. My split right now is so mixed up at times, but at least it seems to work decently haha.

[Lifting N Tx]

I guess the point I am trying to make is that maybe you could do some lower rep squatting to help build the strength and then back off a bit (but not going light) and do more reps to help with muscle-building.

I hope that makes sense, looks kinda rambling.


I'm with ya Matt. My split right now is so mixed up at times, but at least it seems to work decently haha.

Yeah, it does make sense. Except that I think I probably need the reverse order. A bit of medium rep/medium volume work to add some muscle, then the 1-3 rep stuff to add the neural efficiency. I've been losing fat so long that I think any strength I've added for a long time has been from neural training. Hopefully by bumping the calories a little I can add a little muscle. Once it gets hard to keep upping the 5 rep weights I'll probably try some lower rep stuff.

[Lifting N Tx]

Wednesday, October 10th, 2007
Warm Ups: Done, but not listed.

Box Squats
180 x 5 x 3 sets

Ghetto GHRs
BW x 10 x 3

Dumbell One-Leg Calf Raise
65 x 15
65 x 13

Grip Work
35 closes + 35 second hold

Neck Work
Did some, using bands

Time 55 minutes
Comments
As expected, squats were moderately difficult, no rep was close to failure. Since I stopped the last routine at 190 x 5 x 5 (which was getting very tough), I should have some room before getting close to failure with 3 sets of 5. I expect 3 sets to be pretty easy to recover from in a couple of days. Some day I'll squat more than I bench. Some day...

The GHRs are assisted with my arms. I make my hammies do as much as they can. Didn't remember exactly what I did last workout with the gripper and calf raises, but this should be close enough.

[Matt]

Yeah, it does make sense. Except that I think I probably need the reverse order. A bit of medium rep/medium volume work to add some muscle, then the 1-3 rep stuff to add the neural efficiency.


I actually meant in the same workout. So you would hit the heavy stuff, work up to whatever you were working up to, then back off and do the rep sets. This is good for getting you strong and used to heavy weights, and also makes the weight for the rep work feel lighter and "easier" than it would otherwise.

;)

[Misanthrope]

Steve, remember a few months back when I did four sets of squats with two heavy sets and two back off sets? That seemed to work pretty well for me and the back off sets weren't that much lighter than the heavy.

[Lifting N Tx]

Thanks for the input, Matt and Matt. :D

I like those suggestions. Short term I will probably stick to the 5 rep sets for the heavier sets and see how the new setup works for me. If/when it gets hard to make increases I do like the idea of trying something along the lines that have been mentioned.

I'm weak enough in squats that I'll be disappointed if I can't make progress for a little while on the simple setup that I've outlined, on maintenance calories. More likely I'll stall first on bench and/or OH presses. We'll see what we see.

[Lifting N Tx]

Thursday, October 11th, 2007
Power Cleans
bar x 5
95 x 3
115 x 2
135 x 2
145 x 2
155 x 2
175 x 1 # easy
195 x 0 x 2 # tried twice; no dice

Face Pulls
70 x 12
75 x 12 x 2 sets

Decline Situps
20 x 14 x 2

Time 43 minutes
Comments
Nice easy workout, relatively speaking. Felt pretty comfortable with the power cleans, so decided to try some heavier weights. The second time with 195 I'd say the bar got to above sternum level, maybe 2-4? from where I could rack it. I wasn't really doing more than bending my knees a little; had I caught it at something perhaps a little deeper than a quarter squat it could have been racked. I haven't yet mastered the knack of transitioning from pulling hard to dipping down like a squat clean.

Medium term I have an ambition to clean and jerk/push press/whatever 225. It's not just around the corner, but I could see it happening not too many months from now.

Saturday will be the next workout.

[ddegroff]

Strong power cleans!

Just to add to the disscussion. I have a heavy day (5x5) then four days later its (4x8). I'm able to add muscle and keep my strength gains. I also throw in tripples and singles in the middle. My routine is more complicated than that but thats the main format.

[Lifting N Tx]

Saturday, October 13th, 2007
Rest times 3 minutes
Warm Ups: Done, but not shown.

OH Press
115 x 5 x 2 sets
120 x 5

Chin Ups
BW x 8 x 3

Flat Bench
195 x 10 x 2 sets

Hammer Curls
44 x 8
49 x 6
54 x 9

Comments
Trying to keep weights decent but low enough to take several weeks to work up to previous maxes. The second set of 10 with 195 on bench was fairly tough, though. For reference, I've previously done 2 sets of 5 with 135 for overhead presses. I've previously managed 1 set of 10 with 220 on flat bench. I think I'd be hard pressed to match either of those right now, but hopefully in a couple of weeks it'll be a different story.

[Lifting N Tx]

Sunday, October 14th, 2007
Warm Ups: Done, but not listed.

Box Squats
185 x 5 x 3 sets (180 x 5 x 3)

Deadlift
280 x 5

Dumbell One-Leg Calf Raise
65 x 15 (15)
65 x 14 (13)

Grip Work
35 closes + 35 second hold (same)

Decline Situps
20 x 14 x 2 (same)

Time 52 minutes
Comments
Decent workout. I'm already feeling impatient to get to previous maxes. Once I get at or close to them I'll probably take increases pretty slowly, and try to find a rate of increase that won't cause me to stall.

[Andrew Smith]

Do you enjoy pulling mid range reps? I find myself pulling 5s for my warmups but I can't stand pulling anything over three once the weight starts climbing.

[Lifting N Tx]

Andrew, actually, I like singles and consider more than doubles to be high reps. :D

However, for several reasons I think I'll try to keep with the 5 reps for a time...

First, I've been feeling some residual fatigue in my back for a couple of weeks, as the singles I was doing gradually got heavier. Second, now I'm doing 3x5 squats 2 days per week, and don't want to add in a lot of sets of deadlifts. One set of 5 will allow moderate volume without taking much time, and still allow decent weight to be used.

I also recall that when I did Madcow's linear 5x5 I got up to 300 x 5, and 315 x 3. I don't think that I've added much to my DL since then, so maybe one top set of 5 is not so bad. Finally, I think I'll keep fairly close to what Dave76 has termed Rippetoe's "Advanced Starting Strength" routine for a bit. I like to tweak things, but tweaking too much too soon means you don't know how you would have responded to the original program. I'm definitely keeping the ideas that have been suggested here in mind for some weeks down the line, though.

But no, I prefer very low reps with deadlifts. Also with power cleans and any technical movement.

[Lifting N Tx]

Upper I, Rotation II

Tuesday, October 16th, 2007
Rest times 3 minutes unless otherwise noted. Prior workout numbers in parens.
Warm Ups: I did some. Not gonna list them.

Flat Bench
225 x 5 x 3 sets # 4' rest before last set (215 x 5 x 3)

Chin Ups
BW x 8 x 2 (BW x 8 x 3)
BW +5 x 7

OH Press
105 x 8 (110 x 8, 100 x 8)
110 x 8 # fairly hard

Skull Crushers
64 x 10 (10)
84 x 9 x 2 (84 x 8 x 2)

Time 62 minutes
Comments
Relatively uneventful workout. Still working up to prior maxes for flat bench, and trying to be patient. Long day at work and took a nap before this workout. Tomorrow's workout will probably be a late one also, as my son has a football game in the evening (reschedule from the normal Monday time).

[ddegroff]

Lookin' Good, have you tweaked your routine any more?

[Andrew Smith]

Seems like both of us suck as far as OH Pressing. Nice benching btw.

[Lifting N Tx]

Lookin' Good, have you tweaked your routine any more?
It's pretty much what I put in post 214, but move the Sunday workout to Thursday, and the last 2 days to Saturday and Sunday. So, upper, lower, the light Thursday workout, upper, lower. I left out inclines last week, but will probably add them back this Saturday. A couple of accessory exercises have swapped days. In essence, though, pretty much the same except the light day moving to Thursday.


Seems like both of us suck as far as OH Pressing. Nice benching btw.
Yes, for a long time I did only bench, no OH pressing. Now I'm trying to give them equal emphasis.

[Lifting N Tx]

Wednesday, October 17th, 2007
Warm Ups: Done, but not listed.

Box Squats
185 x 5 x 2 sets (185 x 5 x 3)
190 x 5

Ghetto GHRs
BW x 10 x 3

Dumbell One-Leg Calf Raise
65 x 15 x 2 (65 x 15, 14)

Grip Work
36 closes + 36 second hold (35)

Neck Work
Did some, using bands

Time 55 minutes
Comments
I'll probably just try a slow, steady progression. One workout bump the top set by 5, the next do all sets at the new weight. At 5lbs per week it's not fast, but will add up if I can keep it up. If things start to get too easy I'll move faster.

Tomorrow will be the light day with cleans.

[ddegroff]

Sounds good. It's an interesting set up. Never really seen it before but it looks solid.

[Lifting N Tx]

Thursday, October 11th, 2007
Prior workout's numbers in parens
Power Cleans
bar x 5
95 x 3
115 x 2
135 x 2
155 x 2
175 x 1
180 x 1 x 2 # fairly awkward (made 175, failed with 195)
135 x 1 # form practice

Face Pulls
75 x 12 x 2
80 x 10 (70 x 12, 75 x 12 x 2)

Decline Situps
20 x 15 (20 x 14 x 2)
20 x 14

Time about 50-55 minutes
Comments
I have been noticing the bar brushing my thighs about 1/3 of the way up. I was trying to bring the bar a little higher before having my hips move forward enough to have the bar in position for the final pull. It all felt somewhat clumsy, though. The heavier cleans in particular felt fairly strong, but awkward, which is why I did one last clean with 135 at the end.

Other than that, nothing remarkable. Next workout Saturday.

[Lifting N Tx]

Saturday, October 20th, 2007
Warm Ups: Done, but not shown.

OH Press # 3' rests
120 x 5 x 2 sets (115 x 5 x 2, 120 x 5)
125 x 4 :(

Chin Ups # 3' rests
BW x 8 x 2 (BW x 8 x 2, BW + 5 x 7)
BW + 5 x 8 # still pretty hard

Flat Bench # 3' rests
200x 10 (195 x 10 x 2)
200 x 9

Hammer Curls # 2' rests
44 x 8 (8)
49 x 8 (6)
54 x 9 (9) # a little body English

DB Incline Press # 2' rests
50's x 12 x 2 # Lift and firm da man boobs ;) ... high reps suck, though

Neck
20 reps 4 ways with bands

Time 73 minutes
Comments
I'd hoped to get a bit further before missing any reps on OH press. In part, lack of flexibility hurts since I can't rest the bar on my delts and have to hold the bar up between reps with muscular effort. Flexibility seems to be improving slowly, but is not there yet. I thought the 50s would be a bit light on incline press, but my high rep endurance is not so hot.

Everything really is getting to the challenging weights, so we'll see now if I can slowly progress from here.

[Matt]

Training is looking good dude! :cool:

[Andrew Smith]

Nice cleans Tex.

[Lifting N Tx]

Thanks, guys. Hopefully I'll be able to make some steady progress from here.

[Lifting N Tx]

Sunday, October 21st, 2007
Warm Ups: Done, but not listed.

Box Squats
190 x 5 x 3 sets (185 x 5 x 2, 190 x 5)

Dumbell One-Leg Calf Raise
65 x 16 (15)
65 x 15 (15)

Deadlift
290 x 5 (280 x 5)

Grip Work
36 closes + 36 second hold (same)

Decline Situps
20 x 15 (same)
20 x 14

Time 63 minutes
Comments
Pretty good session. The 190 is what I did last for 5 x 5 sets across on box squats, just barely grinding out all the sets. I felt a bit stronger this time, but hard to say with less volume. We'll see over the next couple of weeks. Likewise, the 290 x 5 took significant effort, but I felt pretty strong and felt that my form was good.

I did 300 x 5 quite a few months back when I was doing Madcow's linear 5 x 5, and haven't done 5 rep deadlifts since. I think I'm at least somewhat stronger on DL by now, and hopefully will now get past 300 before things get too hard.

Tuesday I'll start the 3rd rotation of this setup.

[Lifting N Tx]

Tuesday, October 23rd, 2007
Prior workout numbers in parens. Warm ups not shown.

Flat Bench
230 x 5 x 2 sets # 5' rests (225 x 5 x 3)
235 x 4 # Boo, hiss

Chin Ups
BW x 8 x (BW x 8 x 2, BW + 5 x 8)
BW +5 x 8 x 2 # Just barely got 8 reps on last set

OH Press
110 x 8 (105 x 8, 110 x 8)
110 x 7

Skull Crushers
64 x 10 (10)
84 x 10 (84 x 9 x 2)
84 x 9

Time 68 minutes
Comments
Moderately disappointed that I failed to get 5 reps at 235 on bench and missed the 8th rep on the 2nd set of OH presses. Prior PR on flat bench was 3 sets of 5 at 235, so this is a little short of that volume PR. I still hope to surpass that if I can progress a bit over the next couple of weeks. I really have no prior PR to compare for 2 sets of 8 on OH press.

In any case, I've gotten to the point where I'll start to see if I can progress on this scheme. If not, I've kept volume and intensity low enough that I don't think it will be due to accumulated fatigue. Thus, the next step would be to add some volume, while still limiting intensity. This because I've found previously that maxing out on 5x5 ?sets across? plus a low rep intensity day will lead to overreaching over a couple of weeks.

In any case, we'll see soon enough if this volume is enough or needs to go up.

[Lifting N Tx]

Wednesday, October 24th, 2007
Warm Ups: Done, but not listed.

Box Squats # 4' rests
190 x 5 x 2 sets (190 x 5 x 3)
195 x 5

Dumbell One-Leg Calf Raise
65 x 16 x 2 (65 x 16, 15)

Ghetto GHRs
BW x 10 x 3

Grip Work
36 closes + 36 second hold (36)

Neck Work
Did some, using bands

Time 53 minutes
Comments
Good workout as squats went pretty well. They were work, but I could probably have made all the reps even with a bit more weight. I'm hopeful that I can keep my squats progressing for a while with this setup.

Tomorrow will again be my light day with cleans.

[Lifting N Tx]

Thursday, October 25th, 2007
Power Cleans
bar x 5
95 x 3
115 x 2
135 x 2
155 x 2
165 x 1
175 x 1
185 x 0
185 x 0
185 x 1 # Too stubborn to give up until I made it :D (made 180 x 1 x 2 last week)
135 x 2

Face Pulls
70 x 12
80 x 11 x 2 (75 x 12 x 2, 80 x 10)

Decline Situps
20 x 15 x 2 (20 x 15, 14)

Time about an hour
Comments
I'm reasonably, but not totally, comfortable with my form on the cleans. I'm varying how much knee bend I start with a bit, still trying to work out the best ?groove?. Really all 3 pulls with 185 were high enough to power clean, but if I don't get it high enough to catch with legs almost straight I don't clean it.

I'm not really as worried about learning to ?dip under? to catch the bar right now. I'm more concerned with just finishing the pull and getting my pulling technique down?for now.

[Lifting N Tx]

Saturday, October 27th, 2007
Warm ups not shown.

OH Press
120 x 5 x 2 sets (120 x 5 x 2, 125 x 4) # 4' rests
125 x 5 # Much better than last time; relatively easy

Chin Ups
BW + 5 x 8 x 3 (BW x 8, BW + 5 x 8 x 2) # 4' rests
Like the presses, these were relatively easy compared to last time

Flat Bench # 3' rests
200x 10 x 2 (200 x 10, 9) # not that easy on the 2nd set, but did get the 10th rep this time

Hammer Curls
44 x 8 (8)
54 x 9 x 2 (49 x 8, 54 x 9) # a little body English

Neck
20 reps 4 ways with bands

DB Incline Press
55's x 12 x 2 (50's x 12 x 2) # 2'

Time almost 90 minutes

Comments
Good workout, giving me some encouragement that I may be able to progress for a while on this scheme. Tomorrow is a lower body workout.