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Post by killroy70 on Aug 11, 2007 10:20:39 GMT -8
Well, I sure would have liked to have been moving more weight on dips, especially in that first set. As you stated in your post - I think my progress stalled a bit after I tightend up the rep ranges from 30/15/6-8 to 20/10/5 (as rep goals). I'm thinking that perhaps, keeping a wider rep-spectrum throughout the sets might be the better route, at least for me. When I got a few workouts in aiming for 20 reps that first set, I found the speed wasn't there as it was with a 30RM weight. It seemed that I would push through to 14 or 15 reps, and then churn out the rest, one rep at a time. And that's fine, of course, but even the first 5 reps with my 20RM weight weren't nearly as explosive as when I'm using my 30RM weight. This is probably an obvious point, but just performing close grip benches, I felt more "pumped" and "energized" after repping out 30 explosive reps on that first set. I should note that the weights used were not RM's. I didn't "fail" on any set, though none of the sets were "easy" by any means. As we saw in my bench presses, I'm not the greatest horizontal-presser in the world. However, as I noted in my previous post, when I was nearing the end of each set of close grip benches, I was still churning out reps with very good form - my entire body was very tense, my eblows never flared outwards, and the bar never drifted off course. I was thinking about something you said earlier, about adding small increments week in and week out. Because I didn't feel limited by a feeling of "instability," I've got a feeling of confidence that I might be able to make some real gains here.
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Post by John A. Casler on Aug 12, 2007 11:45:19 GMT -8
Well, I sure would have liked to have been moving more weight on dips, especially in that first set. Well your progress looked pretty good to me. I have to get some dipping bars in my gym. As you stated in your post - I think my progress stalled a bit after I tightend up the rep ranges from 30/15/6-8 to 20/10/5 (as rep goals). I'm thinking that perhaps, keeping a wider rep-spectrum throughout the sets might be the better route, at least for me. When I got a few workouts in aiming for 20 reps that first set, I found the speed wasn't there as it was with a 30RM weight. It seemed that I would push through to 14 or 15 reps, and then churn out the rest, one rep at a time. And that's fine, of course, but even the first 5 reps with my 20RM weight weren't nearly as explosive as when I'm using my 30RM weight. That is what this "blog" is all about. To truly "refine" a training system of this complexity, we need to see more trials of qualified persons. While the foundation principles are in place, the "variances" and progressions, need be trialed, and trialed, and trialed, to display where adjustment are required. There is much to be learned from your ventures, and I think you have the "feel" of how the program works. The worst part about it, is that most find after training this way, it is difficult to seriously train any other way. This is probably an obvious point, but just performing close grip benches, I felt more "pumped" and "energized" after repping out 30 explosive reps on that first set. I should note that the weights used were not RM's. I didn't "fail" on any set, though none of the sets were "easy" by any means. As we saw in my bench presses, I'm not the greatest horizontal-presser in the world. However, as I noted in my previous post, when I was nearing the end of each set of close grip benches, I was still churning out reps with very good form - my entire body was very tense, my eblows never flared outwards, and the bar never drifted off course. I think the entrance to new exercises should be approached as you have. I think it best to begin, maybe 5% or so down from RM's and then begin the "slow progressions". Remember most have never trained with 3 sets in these rep ranges so that in itself produces a conditioning effect from that combination and subsequently a PR to the total "group" of sets. I was thinking about something you said earlier, about adding small increments week in and week out. Because I didn't feel limited by a feeling of "instability," I've got a feeling of confidence that I might be able to make some real gains here. I know it is possible, and the only limits are genetic and mental.
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Post by killroy70 on Aug 13, 2007 5:11:28 GMT -8
Today's chest/back workout:
A1) DB bench press
60x29* 72.5x15* 82.5x6*
A2) Nuetral grip pulldown
165x26+3 [my right forearm cramped up really bad at rep 26, I would have surpassed last week's 27 reps] 200x15* 230x7*
B1) Incline bench press
160x10 160x10
B2) Incline chest supported DB row
65x10 65x10
have to get to work, write more later.
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Post by killroy70 on Aug 15, 2007 6:15:03 GMT -8
Today's leg workout
A1) Trap bar deadlift
275x30* 320x13* 365x (1)
A2) Reverse loaded squat
200x28* 200x23* --
Notes: -275 for 30 reps that first set was tough as hell. I drove to rep 20, then it was 1 and 2 reps at a time to 30. The biggest challenge was catching my breath and keeping my back tight. I put so much into that first set, that I "wussed out" on set #2. I set the weight down on rep 13 with 320, but I probably could have gotten one more. Now, on my 3rd set, I was using the same weight as last week (365), and was aiming for 6+ reps. But on that first rep, which seemed to take forever to get off the floor to lockout, I got so light-headed that I had to stand there for a few seconds to regain my composure just to keep from blacking out. I terminated the workout after that. Looking ahead to next week.
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Post by John A. Casler on Aug 15, 2007 18:52:18 GMT -8
Today's leg workout But on that first rep, which seemed to take forever to get off the floor to lockout, I got so light-headed that I had to stand there for a few seconds to regain my composure just to keep from blacking out. I terminated the workout after that. Looking ahead to next week. Hope you're not coming down with anything.
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Post by John A. Casler on Aug 15, 2007 18:55:45 GMT -8
I was thinking about something you said earlier, about adding small increments week in and week out. Because I didn't feel limited by a feeling of "instability," I've got a feeling of confidence that I might be able to make some real gains here. That, is what this is designed to do. But as you know, it isn't easy.
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Post by John A. Casler on Aug 16, 2007 15:04:08 GMT -8
Today's leg workout A1) Trap bar deadlift 275x30* 320x13* 365x (1) Call me "out of it" but I just re-visited these numbers. 275 x 30!!!!!! That is OUTSTANDING! Then 320 x 13? You HAVE to need some good rest in between those. WOW.... Makes me embarrased that I squatted 320 x 20 for my first squat set. That is the Longest Kinetic Chain one can have, and you are using LARGE LOADS. You simply cannot place that type of stimulus on the body without significant adaptation. Looking forward to next week. Eat and sleep well. Keep your HEAD on.
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Post by killroy70 on Aug 17, 2007 13:07:19 GMT -8
Thanks for the comments, John. Yeah, that set of 275x30 was BRUTAL. I can't recall ever performing one set of an exercise that was that difficult! I too am looking forward to next week. And I'm not coming down with anything, it's just that when I got to that last set, one deep breath just wasn't enough air considering how slowly that first rep with 365 was going up. AT the top, I was just light-headed. We'll see how I do next week.
Today's arm workout:
A1) close grip bench press
125x30* 150x17* 175x8*
A2) EZ curl
75x30* 90x14* 100x8*
B1) decline DB extensions
40x12 40x12
B2) BB high pull
145x10 145x10
B3) close grip reverse EZ curl
80x12 80x10
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Post by John A. Casler on Aug 17, 2007 17:24:31 GMT -8
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Post by killroy70 on Aug 18, 2007 8:25:23 GMT -8
Thanks John!
The last year of my 20s. Can hardly believe it.
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Post by killroy70 on Aug 20, 2007 5:14:03 GMT -8
Today's chest/back workout:
A1) DB bench press
60x29* (same as last week) 75x13* 82.5x8* (up 2 reps from last week. this set felt great)
A2) Neutral grip pulldowns
165x28* 205x14* 230x7* (same)
B1) Incline BB bench press
165x9 165x7
B2) chest supported incline DB rows
70x10 70x10
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Post by John A. Casler on Aug 21, 2007 13:15:52 GMT -8
Today's chest/back workout: A1) DB bench press 60x29* (same as last week) 75x13* 82.5x8* (up 2 reps from last week. this set felt great) A2) Neutral grip pulldowns 165x28* 205x14* 230x7* (same) 60# db's for almost 30 reps is very impressive in anyones book. 205 x 14 is great too. I have posted some more video's to "SUGGEST" form and speed although this is a very "individual" thing. It is difficult to advise on these elements, since the actual perfromance needs to be some where between "non-injurious" and maximum performance.
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Post by killroy70 on Aug 21, 2007 17:07:09 GMT -8
I performed my leg/torso workout today due to the fact that I'm taking my fiance down to Philadelphia to move her in to an apartment (she's going to vet school). So, this week turned out to:
monday - chest/back tuesday - legs/torse thursday - arms
Today's leg workout:
A1) TBDL
285x29* 320x13* (same)
A2) reverse loaded squat
200x29* 200x20
Man, what that first set of TBDL's do to me - going all out, grinding out rep by rep to number 29, that 3rd set just doesn't seem to be happening. My lungs were on fire, and I swear, it took me a good 45 minutes after working out to "normalize." Maybe I should drop to 20/10/5 rep scheme. I feel like I pushed myself to my physical limit with that first set.
When I played football for Cornell University, we used the NFL conditioning test to make sure we were in shape. It consisted of running sixteen 110-yard sprints, completing each sprint in under 17 seconds, and resting 45 seconds between sprints. I thought that was tough. Well, that was NOTHING compared to actually going to the limit deadlifting for high reps.
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Post by John A. Casler on Aug 22, 2007 6:42:37 GMT -8
Ken,
How fast are the TBDL's?
Are they one continuos gruop of reps, or is there a slight couple Rest/Pause areas?
Do you feel a faster pace would compromise form?
If you are perfroming them at what you feel is the maximum "safe" speed, then you may want to slowly move to 25 reps, or 20.
But be careful in doing so, and I would try the 25RM first, by simply adding a small increase (5#) and same with taking the second set up 5#, and looking for 10RM.
Do be aware that 320# x 13, is exceptionally impressive, and amazes me.
My first SQUAT set last night was 320 x 20, and squats are MUCH easier than TBDL's.
I was chugging like a freight train after that set.
Also, do you feel that your grip is limiting in any way? If not, your grip strength and endurance must be going through the roof, to be doing those pulldown and TBDL numbers!!
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Post by carruthersjam on Aug 22, 2007 8:58:21 GMT -8
Man, what that first set of TBDL's do to me - going all out, grinding out rep by rep to number 29, that 3rd set just doesn't seem to be happening. My lungs were on fire, and I swear, it took me a good 45 minutes after working out to "normalize." Maybe I should drop to 20/10/5 rep scheme. I feel like I pushed myself to my physical limit with that first set. When I played football for Cornell University, we used the NFL conditioning test to make sure we were in shape. It consisted of running sixteen 110-yard sprints, completing each sprint in under 17 seconds, and resting 45 seconds between sprints. I thought that was tough. Well, that was NOTHING compared to actually going to the limit deadlifting for high reps. After each "monster" set we usually lie down, raise our legs and shake the muscles. Occassionally I also hook my buddies up to my electrical muscle stimulator (tens, massage) or ice the solar plexus/stomach area. Then you can sing "I've got chills there multiplying and I'm loosing control" hit the deadlift ;D I'm not joking about the cold compressions Vorobyev (Textbook on Weightlifting) cites numerous articles re the efficacy of the latter.
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