Chad's Log

[Michael Loucas]

Your PM box is full so I'll post my reply here:

Depends. I try to keep volume day weight about 85-90% of my intensity day, and the reps about 1/3. For 395x5 I used 335 for 3x5 volume day, 400 405 and 410 I used 345 for 3x5. Depending on how 410 goes I may up volume to 355 or so. When I did 2 sets of 3, 5 sets of 1, 1 set of 1 etc. I used the same principle. By the time I got to 1x1 at 460, my volume day was 1x5 at 395. I maybe should have done 3 sets of 3 or something. I was essentially doing 2 intensity days. (Monday a 1x5, Thursday 1x1.) I'm not sure how well that worked, the 1 set of 5 may have not been enough volume and that may be why I needed to reset. I probably should have done maybe sets of 3, or sets of 2 or something. Maybe ascending. I'm new to this whole thing so I'm just trying different things out.

[ChadTheMeatBeast]

Thanks for the reply.

[ChadTheMeatBeast]

I decided to move to a 4 day upper/lower split. I was dreading the gym, spending too much time there, and I think this works better in general.

Intensity Press: 160x3 (realized after I left I should have done another triple, probably.)
Volume Bench: 219x5x3 (trying to do 87.5% of intensity)
Neutral-grip bodyweight pull-ups: 9,7,8,7,7
LTE: 30 lb ez-curl plus 85x8, 70x11, 60x9

[Michael Loucas]

Couldn't PM you:

I actually used to do a lot of assistance, but I dropped it all when I reset back to 3x5 and 1x5 because it is higher volume than I was diong. I'm slowly going to be adding things back in.

This is what my schedule used to look like before the reset

Monday:
Intensity Press
Volume Bench
Pull-ups 3x max reps
Wtd Dips 3x5 5 lb increase each week

Tuesday:
Volume Squat
RDL 3x5
Rows 3x5
Curls either 3x10 alternating with 12-10-8 increasing with 45 lb bar, max reps with 45 lb bar.

Thursday:
Intensity Bench
Close Grip Bench: 3x5
Volume Press

Friday:
Intensity Squat
Intensity Deadlift
Chin-ups 3x max reps
Fat Bar Hammer Curls: 3x10 alternating each week with 12-10-8

I think this week I'm going to throw Chin-ups back into the mix.

[ChadTheMeatBeast]

Squat Volume: 297.5x5x3 (deload. felt so much better than last week's...fatigue dissipating)
Stand-on-band Speed Deadlift: 285x1x10 (not explosive enough. Should've realized I couldn't do the same weight I did when speed deadlift had it's own day.)
Tbar row: 135x8, 120x10, 100x12
Neck Harness: 37.5x25,15,15,15
hiit stationary bike: 20/140sx5

[ChadTheMeatBeast]

Bench: 250x3,3 (pull bar apart on descent, touch under nipples, first move off chest is back toward face)

Press: 143x5x3

Neutral-grip pullups: BW+32x3x5

Close-grip bench: 135x8x3 (non-full ROM feels better. I didn't really like these, though.)

Incline DB Bench: 50x8, 55x8, 60x5

Incline Fly: 20x12, 25x8, 20x12

Shoulder felt wonky. Bicep issue + Rotator Cuff. I recently started doing frequency method push-ups, so this probably contributed to my problem. I'm stupid like that.

I haven't done flyes in a decade. Felt nice to catch a pump.

[ChadTheMeatBeast]

I'm fucking injured.

Squat: 340x5 (deload...this was harder than it should be.)

Deadlift: 475x1,0 (Injury sustained near left SI joint. felt something pop at 405, but continued anyway. Wanted a triple, but the single felt super slow. The second single, I felt an even bigger pop. Ouch. At least it's not spinal. When I dipped down right before the pull, I pushed the bar forward, on both 405 and 475. That's why I hurt myself. I feel like a big piece of shit.)

DB Hammer Curl: 65x9, 60x10, 50x12

Neck Harness: 37.5x25x4

[ChadTheMeatBeast]

Guess I'm going to have to do some Starr rehab protocol. I will do some 3 sets of 25 for squat/deadlift a day and then titrate reps down as weight goes up. I might add some back extensions, too. I will bench/press/pullups if I can during this process.

I also am going to think about introducing intensity day rotations. One week will be squat heavy/speed dealift. The next will be speed squat/deadlift heavy. My structures are kind of failing somewhat, and I think this will help keep me in the game, even if it will slow my progress some. I'm not eating 4 thousand cals a day as I'm trying to recomp, and I can't sleep more than 8 hours a day, so I have to figure something out. Obviously, form will be kept as tight as possible, but I just feel like my body is breaking down lately.

[ChadTheMeatBeast]

Press Intensity: 162.5x3x2

Bench Volume: 221x5x3 (felt very good)

Neutral-grip Pullups: Ladders of 4,3,3,2

LTE's: 30lb ez curl + 87.5x8, 72.5x10, 60x12

Hammer Strength Pull-over: 180x8x3 (Adding bodybuilding shit is fun.)

I did some rehab stuff yesterday. Back actually feels almost better. I'm fixing my crunchy shoulder by digging a lax ball into where the biceps inserts. Today's workout felt great.

[ChadTheMeatBeast]

Back feels almost better already, so I decided to have a normal volume day.

Squat Volume: 302x5x3 (deload)

Pendlay Row: 185x8x3 (eased it into it with an easy weight. grip-width I use for bench)

RDL: 230x5x3 (focused on stopping the eccentric when I couldn't push hips back anymore).

Neck Harness: 40x20,12,20,20