CULICAN's LOG

[Tom Lang]

You might try squatting and DL-ing only once per week each--it'll improve your recovery. DL on day 4.

[Culican]

You might try squatting and DL-ing only once per week each--it'll improve your recovery. DL on day 4.

I've thought about that but I am not sure if it would help or not. I've spent the last year slowly cutting and that has not helped my overhead press or bench press much. But my squat and deadlift have gone up. Currently my deadlift is done on the fourth day of four consecutive day and it is the lift I have improved the most. If I only squat once a week, my squat tends to stagnate.

[Tom Lang]

I think the first rule is, "If it ain't broke, don't fix it." I've started messing around with heavy doubles and triples followed by one or two back-off sets of 5 on the squat, to build in both intensity and volume for one day per week. There are so many ways to manipulate the programming from week to week with a a 4-day split, so I really try not to mess with things too much. Once I get stuck, I'll change things up.

[Culican]

Sunday 11/15/15 BW=181.5 Kcal/day (7 day average)=2766

Overhead press (555) 5x87.5, 5x100, 4x115 (miss), 4x115 (added an extra set due to miss), 6x100, 6x100
Weighted Chins: 8xBW, 6xBW+25, 5xBW+25, 5xW+35
Incline Press: 6x135, 6x135
BB curl: 8x80, 8x 80
Reverse BB curl: 6x80, 6x80
Weighted Dips: 7xBW, 5xBW+25, 5xBW+45

[Culican]

Monday 11/9/15 BW=181.5, Kcal/day (7 day average)=2755

Squats (light): 3x(5x270)
Deadlifts (555): 5x265, 5x300, 5x345 , 5x315 (Normally my backoff set would be the same weight as my set on the ramp up to the top but as I already had 3-45's on each side for the top set I left it at 315 for ease of loading.)

[Culican]

Friday 11/20/15 BW=181.5, Kcal/day (7 day average)=2764

Bench Press (555): 5x135, 5x155, 3x175 (miss), 3x175 (did more at this weight because of miss), 5x155, 6x155
Chins: 12xBW, 10xBW, 10xBW
Seated dumbell press: 7x50, 7x50, 7x50
Dumbell curls: 9x37.5, 8x37.5

[Culican]

Saturday 11/21/15 BW=181.5, Kcal/day (7 day average)=2764

Squats (555): 5x225, 5x255, 3x290*, 5x290, 5x255, 5x255 *for some reason I felt intimidated with having to do 5x290. I decided I would add a set of 3x290 first as I had done 3x305 2 weeks earlier so it was guaranteed. Then it should be easy to do 5x290 next. And it was.
SGDL: 5x135, 5x225, 5x235
Ab Wheel: 2x20 reps

[vanslix]

How do you like the ab wheel? What do you think it helps the most?

[Culican]

How do you like the ab wheel? What do you think it helps the most?

I am not sure if it is necessary. I think the overhead press has been the best exercise for my abs but I use this once a week as an additional move. As to what it helps, I consider it as an extra, which is not really needed; it does seem to add tightness to my abs though.

I saw it discussed in a thread on here and got one. They are fairly cheap. The warnings are correct, don't do to many reps the first time you use it or you won't be able to sit up in bed the next day. I understand that soreness is not necessarily an indication of efficacy when it comes to an exercise but it sure helps psychologically.

The holy grail is to be able to do these standing. Right now I can only do them kneeling.

Here is Rip's take on it:

'Trunk' musculature, Ab Wheel Roller question

[Culican]

Sunday 11/22/15 BW=181.5 Kcal/day (7 day average)=2763

Overhead press (333) 3x95, 3x107.5, 3x120, 4x107.5, 5x107.5
Weighted Chins: 8xBW, 5xBW+25, 5xBW+25, 3xW+45
Incline Press: 7x135, 6x135
BB curl: 8x80, 8x 80
Reverse BB curl: 7x80, 6x80
Weighted Dips: 8xBW, 6xBW+25, 5xBW+45