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Originally Posted by
Mark E. Hurling
You know I can't thank you enough for taking the time and effort to make this clear for me. I really appreciate it.
Excellent! As a non typing/computer guy, my fingers were panting and puffing at the end!
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I do get your larger point of the size/strength feedback loop, though.... The higher volume and 3 lifting sessions a week I suspect will go some way toward burning up more calories and the fat hanging on to my creaking frame.
I agree.
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1. Are the sets all done at the same weight across? I reviewed your own log and I think the answer is yes, but I wanted to confirm this.
If you are asking if the top weight, the 60 or 70 or 80% numbers are all the same, the answer is yes. No working up to one top set. For instance if you were going to be handling 185lbs for your 80% work, you would warmup as needed and then perform 5 sets of 3 with 185lbs. Do warmups as needed before the percentage weight as we all need something different. Reading my log wouldn't really help as I'm not doing what I laid out for you at this time. I was so busy in the late summer and fall that I am in the midst of working back to heavier weights to lay out a few cycles when I start to stall out. In a few weeks or a month I'll be handling 30-50 working sets per week if you were to combine all my pressing movements. If an old fella like me can recover, believe me, you can too. This will not just work on your stamina goes up, so will your ability to recover.
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2. Are the M/W/F workouts full body workouts?
NO! You can NOT recover from that. More about that below on 3......
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3. Related to question 2., how do you juggle the squat/deadlift and the bench press/overhead press recovery workout to workout or week to week?
Move your overhead press to one of your benching days and you will be well warmed up for your OH press. If you are really serious about OH pressing strength, then put it on your light day. If you are just going to not push it hard then put it after the heavy or medium bench. I tend to just push one or two movements hard per cycle and only one of those a pressing movement. As to your grip work, put it where ever you wish.
As to your squat and deadlift, prepare to hold them back a bit. Believe it or not, this much pressing is going to tax your body and nothing taxes you more than the squat and dead. Work them, work them relatively hard, but DON'T try and work in PR ranges. Take the time to hold them back and work on form and not let your weights go over 80% or so. I would consider doing them as I do, on the same day that is all their own. Tuesday, Thursday, Saturday or Sunday. Whatever works best for you and your schedule.