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Thread: Beastmaster103 - back to basics

  1. #91
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    • wichita falls texas june seminar date
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    Getting there dude!

    I think you should get some solid work in on doubles, triples, and back off sets at lower intensity and push the 1rm that way. Thats what I'm doin anyway...

  2. #92
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    Quote Originally Posted by Eiji View Post
    Getting there dude!

    I think you should get some solid work in on doubles, triples, and back off sets at lower intensity and push the 1rm that way. Thats what I'm doin anyway...
    I may need to do that to push my max. I'll take a look at your log to see how you have it set up. I'm open to anything that improves my 1RM.

    Without glancing at your log, are you suggesting a few backoff sets at/around 95%, 90%, 85%, 80% of the workset? So if 415 was my 1RM, I would drop down to a sets of 395 (95%) X 2; 372.5 X 3-4 reps (90%); 352.5(85%) X 4-5 reps, etc.? Maybe do an AMRAMP with what had been my backoff weight, 315, to end the DL workout?

    It sounds like a good idea...

  3. #93
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    Triples with 85-90% and back offs with 70-75%.
    By working with a weight you can do 6x2 and over the course a few weeks turn it into a weight you own for 6x3 you have just turned a 90% weight into a 85% weight. Same with back offs; by going from 4x8 to 4x10 you are turning a 75% weight into a 70% weight plus giving you a big boost in hypertrophy. The hypertrophy then drives or speeds up progress with the doubles and triples. Another way to think about it is that the work with 2-3s quickly utilizes the muscle built with 8-10s for strength gains.

    The back off sets don't have to be the same exercise but should be very similar. So incline bench, dips, DB bench, ring push ups can be used as back offs for flat bench. Leg press for squat, etc. IMO DL isnt a great mass builder so back offs with them dont make a whole lot of sense. Hypertrophy from most of everything else youre doing; squats, fsquats, rows, SLDL will be enough to assist low rep DL work. High rep DL is badass but IMO wears you down more than building you up.
    Last edited by Eiji; 10-15-2013 at 09:49 AM.

  4. #94
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    I've got a few days to think about it before DL day comes around.

    Maybe I'll switch things up - you're talking about the Hepburn method...right?

    I know I could run that for about 4-6 weeks (two workouts per week) at 80% and 60% 1RM, but then I would switch to the 90% and 70% 1RM, with heavy singles (5X1, 90%); and medium triples (6X3, 70%). Work those on and off a few cycles at 4-6 weeks per cycle, right?

    When do you test your 1RM's?

  5. #95
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    10/16/13 - BS

    Warmup - 20 minutes on treadmill, walking;
    Defranco's Limber 11 (I remembered 10 of the stretches/mobility exercises);
    BS warmup sets - 135 X 5; 190 X 3; 240 X 2; 290 X 1

    Workset - 340 X 1 - PR! - this was a grinder, but I was pleased with the end result.

    Backoff Sets - 235 X 4 X 4 - weren't too bad, but I was getting a little fatigued at the end.

    Front Squat - started anew with the tips from oldster on form; 95 X 3 X 6 - felt fine;
    GM's - 110 X 10 X 3 - I was pretty tired at this point;
    Weighted Crunches - 125 X 12 X 3;

    Good workout...still need to work on hip mobility. I'm hoping for another successful week of gains. I need to post a ton of videos as well.

  6. #96
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    Quote Originally Posted by allent View Post
    I'd vote to stick with KUA for DL. KUA is working for you now, and it would be a shame to jump programs. Are you really pushing the last set HARD? I truely feel that last set is really the key to the program and the largest driver of progress. When I was pushing up into PRs especially on DL and squat I cut down on the assistance work to help recovery.
    I think my last DL PR was more difficult because of a couple of factors: drinking the night prior, not getting a great night's sleep, working out in late morning versus my normal evening time.

    I'm not sure what you mean by pushing my last set "hard." Are you talking about the last of the backoff sets or the workset? At the last of the backoff sets, I might be able to grind an additional rep or two (to get to 6-8 total), but I don't know if I can pull more than the heavy single for my workset. I may need to backoff to two or three sets instead of 4.

    BS is kinda in the same boat. I'm pleased at getting 340, but it seems really low for where my DL has jumped in the last 6 months. My hip flexor mobility has been the greatest concern, but I've added a bunch of warmup/mobility items to help loosen it.

    One other thing that may negatively affect my progress is the treadmill work prior to the workset...maybe I should cut that in half, and complete the 2nd half post workout? It could be pulling some of my stored energy from the lifts...

    I still want to stick with KUA through the end of the year, at least until I can total 1100. I hate to switch programming, but it is always something I think about when I start to struggle on gains.

    Thanks for your input allent...I saw the dips are moving up nicely in your log...

  7. #97
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    Quote Originally Posted by allent View Post
    Yeah, the back off set. I approach the last set like the top set in 5/3/1. 4 reps is the minimum. Every extra rep is where you are putting pounds on your total, where you earn next weeks PR. My goal is to fight and claw for every rep on that set (not so much right now, personally, but in general). I know what you mean about the time change, I'm a very habitual person and when I have to change my schedule it has a chance to mess me up.

    Yeah, the dips are coming along. I didn't think I would be able to get any at all, I was so worn out after just barely making it through the 20 reps at 145.
    Good point. Maybe I drop down to 3 or 2 backoff sets, with the last one being AMRAP. I'll have to push through to get an additional couple of reps in the last set and I'll make that point of mine in the future, which will be tomorrow or Sunday, when I go for 420/317.5.

  8. #98
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    10/18/13 - Press

    Warmup - 45 X 5; 85 X 4; 125 X 2; 165 X 1;

    Workset - 202.5 X 1 - PR! - another tough single, but I am confident these gains will continue.

    BP Backoff Sets
    Warmup - 105 X 5; 165 X 4;
    217.5 X 4,4,4,5;

    Bent Over DB Row - 65 X 5/5 (warmup); 140 X 4/4; 105 X 11/11;
    BB Bicep Curl - 105 X 3; 140 X 1; 125 X 4; 105 X 7;
    DB Hammer Curl - 40 X 6/6 X 2;
    Conc Curl Negatives - 40 X 2/2;
    DB Neck Raises - 35 X 25 X 4;

    It was a good workout. I wished I could have done a bit of work on the treadmill, but I didn't have the time. I'm a little hungover from last night, so the DL today is up in the air.

    I'll probably buckle down and go for it later today...

  9. #99
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    10/19/13 - DL

    warmup - 15 min treadmill walk
    DL warmup - 135 X 5; 225 X 4; 275 X 2; 320 X 1; 370 X 1;

    Workset - 420 X 1 - PR!!!

    Back off sets - 317.5 X 4,4,4,7;

    DB side bends - 65 X 12 X 2;
    Shrugs (w/straps) - 385 X 12 X 3;
    SLDL - 155 X 10 X 3;

    Overall, workout was great. I felt much stronger pulling 420 than I did pulling 415 last week. Onward and upward.

    Left arm/elbow area was feeling a bit of pain during shrugs. I've had a similar pain in that a for some time now. If I get a chance, I'll post the last couple weeks of videos from my worksets.

    Monday is bench day (275 attempt); Tuesday is BS day (345 attempt); deload week follows.

    Current PL total is 420 + 340 + 270 = 1030 lbs. 70 more til 1100...


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  10. #100
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    starting strength coach development program
    10/21/13 - BP

    Warmup - 30 minutes on the treadmill - walking

    Bench Warmup - 105 X5; 155 X 4; 195 X 3; 235 X 1;

    BP Workset - 275 X 1 - PR!

    Press Backoff Sets - 157.5 X 4,4,4,5;
    Pullups - BW + 20 X 1/BW X 4 X 4 (supersets)
    Weighted Dips - BW + 20 X 6,6,4 - I didn't chalk up enough on my hands prior to the 2nd set. I believe it caused me to exert more energy than desired on the 2nd set and probably impacted my third set.

    Overall, everything felt good.

    PL total - 420 + 340 + 275 = 1035

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