Reply With QuoteReally looking forward to that one.Originally Posted by lou t
Member
12/12
bw 153.4
GPP
8 minute amrap abs
hanging 'L's for time
8 minute DB prone chest support incline
45lbs
25 minute steady state on Powermill level 8 - BPM 140 - 145
Note
weight this morning is down 1 lb. tracking my weight every day for the past 6 weeks. The average has been 155. Since Jordan has reconfigured my macros and we have increased carbs and fat, I am always hungry especially 1 day or two following the high carb day (410g)
we added 10g of carbs 3x's and 1 g of fat 3's. The goals is to gain some weight (not fat). Not concerned since I have a little fat I can afford to burn. I stand at around 12%BF. I hate post BF since it is NEVER accurate no matter the method, as long as I use the same method I am looking for consistency.
I could cut down to 148 class but will defeat the goals of gaining strength in the short term. Plus I would have to cut down to about 142 then build back up to 148. As I told Jordan I am comfortable in the 164 class and I have about 10 lbs to grow into.
I have my sights on 10/16 Nationals in Atlanta. Plenty of time to move the needle in strength.
✓ Member
Really looking forward to that one.
Member
12/14
bw 156
Day #1 Week 6
Comp squat - belt
310 x 1 @ 8
290 x 4 @ 9
275 x 4 @ 8 4-6% fatigue drop
275 x 4 @ 8.5
275 x 4 @ 9
Note:
back in my Do-Wins. each set 5 lbs added from last session. Slowly moving the weights north
4 - 5 minutes between sets
Comp Paused Bench - belt - wrist wraps - elbow cuffs
225 x 1 @ 8
210 x 4 @ 8
215 x 4 @ 9
205 x 4 @ 8 4-6% fatigue drop
205 x 4 @ 8
205 x 4 @ 8.5
205 x 4 @ 9
Note:
added 5 lbs from last session.
4 minute rest between sets.
Press
110 x 8 @ 7
115 x 8 @ 8
120 x 8 @ 9
110 x 8 @ 8 8% fatigue drop
110 x 8 @ 9
Note:
shoulders very fatigued after bench. I increased the fatigue % to 8% to get some volume in otherwise left @ 4-6% no way getting 8 reps.
Member
Lou, how long does it takes you to run a workout like this?
Seems like you’d be at this for 2 hours, heavy duty stuff.
Member
Looks like we'll get to see if all that volume pays off. Nice session, I really want to see how the more intense work goes.
Member
Hey Paul
Your pretty close....from the time I walk into the gym and put my bag down, about 90+ minutes. I don't waste any time. I bike for 3-5 minutes, broom stick twist x 50 reps....than get to it.....after complete sets...I stretch for about 10 minutes. My rest time between sets is 4 - 5 minutes between sets.
When I am doing fatigue drops it does take a bit. I am usually pretty gased by the time I'm done
Member
Thanks Tom. I'm feeling pretty good. Last weeks relief of volume allowed for some adaptation. squat and bench felt strong even though I've been under the weather. I also am looking to see how the more intense work develops the next 4 weeks. So far I've been making steady gains, albeit not yet near my 1rm yet but closing in. Being patience and allowing the autoreg to drive the process.
Member
Do you have any suggestions on how to build up from doing them all on your knees to being able to do them on your toes. I haven't been able to make the transition as of yet.
Member
getting the first one was difficult. I started out doing a partials, than increased the range until I got the full ROM. The most difficult part was hitting that range where you know its the point of no return. meaning you can no longer control it and you know you have no choice but to take it all the way.
Member
12/15
BW 154.8
GPP DAY
8 minute amrap
ABS
abwheel supersetted with supermans
supermans = 22 reps - stopped at 3rd set
ab wheel = 71 reps
Note:
still feeling the soreness from last ab session
8 minute back amrap
isolateral seated rows 110 lbs = 107 reps
HIIT
bike 5 minute warm up (level 5)- 6 rounds of 20/140 (level 8 ramp up to level 20 during 20 second period, than level 8 for the 140 second period)- 10 minute moderate @ level 10
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