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Post by killroy70 on Aug 22, 2007 17:23:08 GMT -8
John
The first set is performed all at once, no break. I do pause - while standing and holding the weight - take a couple of breaths, and continue to rep. If I have to set the weight down at any point, the set is over. What happens to me cardiovascular-wise, my god, when I woke up today it actually felt like I had irritated my lungs from breathing so hard yesterday. Now, I'm completely fine, but gunning for 30 reps on that first set with as much weight as I can handle really takes it's toll.
As far as rep speed, i do begin the set repping as fast as I can while maintaining good form. When I started performing TBDL's in this manner, I was surprised at how fast I could rep with 225 while still feeling like I was performing the movement safely. Now, 60 lbs later on that first set, the first 10 reps are still moving pretty quickly, but in yesterday's workout, I had to pause after rep 18 to catch my breath. And that is one problem - once I pause, each successive rep becomes more difficult and my breathing more labored.
I do appreciate the comment about my 320x13 set. I feel like so many of my lifts are so far behind of where they should be at this point in my lifting career. I'm very aggressive with the TBDL. All I have to do is rip the weight off the floor and stand up.
I might try fooling around with the reps, maybe shooting for 20-25 that first set, 10-15 the second set, 5-8 the 3rd set. I just want to feel like I've got something left for sets 2 and 3! I know you say that set 1 drives the next 2 sets, but for whatever reason, with the TBDL, going all out and driving to 30 reps just takes so much out of me. We'll see next week.
Arm workout tomorrow morning, looking forward to it.
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Post by killroy70 on Aug 22, 2007 17:26:33 GMT -8
John, one more thing - I am actually hugely suprised at how strong my grip has gotten. I never use straps - have never even owned a pair - just chalk. That's one thing I love about how I'm working out now - no gear, no belt, no wraps, no straps, just chalk.
As I've stated in a couple of posts, it's my cardio system that seems to "fail," or just get taxed to the point where it can't keep up. My grip is keeping up fine. I might have to stand and take 4-6 deep breaths for every rep or 2 from rep 18 to rep 30, and standing there holding the weight, my grip is solid.
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Post by John A. Casler on Aug 22, 2007 18:00:27 GMT -8
There are many things, which I have mentioned over our posts, but I want to re-state, that the set also needs to be looked at and broken into "individual stages". OK, lets say that the first 10 reps are simply "Rep One". You say you have to pause to breath on 18. Attempt to go fast enough that you can extend that to 20. The all you have is 5, and 3 and 1 and 1. Or if you end up doing 25 for the first adjust accordingly. I recently sped up my first set of squats, to something similar. While "pausing" is important and I don't suggest that you don't do it, make it another part of your "goals" to extend those small parts within a set of reps, that others don't even consider. If you were running a 400m run, it would also be broken up accordingly, so we need to apply the same system to help us take the limits a bit further. John The first set is performed all at once, no break. I do pause - while standing and holding the weight - take a couple of breaths, and continue to rep. If I have to set the weight down at any point, the set is over. What happens to me cardiovascular-wise, my god, when I woke up today it actually felt like I had irritated my lungs from breathing so hard yesterday. Now, I'm completely fine, but gunning for 30 reps on that first set with as much weight as I can handle really takes it's toll. As far as rep speed, i do begin the set repping as fast as I can while maintaining good form. When I started performing TBDL's in this manner, I was surprised at how fast I could rep with 225 while still feeling like I was performing the movement safely. Now, 60 lbs later on that first set, the first 10 reps are still moving pretty quickly, but in yesterday's workout, I had to pause after rep 18 to catch my breath. And that is one problem - once I pause, each successive rep becomes more difficult and my breathing more labored. I do appreciate the comment about my 320x13 set. I feel like so many of my lifts are so far behind of where they should be at this point in my lifting career. I'm very aggressive with the TBDL. All I have to do is rip the weight off the floor and stand up. I might try fooling around with the reps, maybe shooting for 20-25 that first set, 10-15 the second set, 5-8 the 3rd set. I just want to feel like I've got something left for sets 2 and 3! I know you say that set 1 drives the next 2 sets, but for whatever reason, with the TBDL, going all out and driving to 30 reps just takes so much out of me. We'll see next week. Arm workout tomorrow morning, looking forward to it.
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Post by killroy70 on Aug 23, 2007 15:39:34 GMT -8
on PDA in philly, so this will be quick:
todays arm workout:
A1) close grip bench press
130x30* 155x15* 180x7*
A2) EZ curl
80x30* 90x15* 100x10*
B1) Decline DB extensions
42.5x12 42.5x11
B2) BB high pull
155x10 155x10
B3) close grip reverse EZ curl
85x10
-John, about the counting reps in stages - I'm doing exactly what you described. I'm trying to get as far as I can in a set without taking a pause - and then trying to rep out bigger chunks (if I stop at 20, I try to drive for, say, 5 more rather than 2 or 3, etc.).
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Post by John A. Casler on Aug 26, 2007 12:04:38 GMT -8
-John, about the counting reps in stages - I'm doing exactly what you described. I'm trying to get as far as I can in a set without taking a pause - and then trying to rep out bigger chunks (if I stop at 20, I try to drive for, say, 5 more rather than 2 or 3, etc.). Good work. Yes, in essence, each set becomes a complex little workout unto itself. That is it is divided into specific segements, and action phases, and each has a goal. They all contribute to the final "TARGET" rep to equal or set the RM/PR. I have come up with a new twist, that I think will make the exercises "EVEN MORE" productive. I am suprised that I didn't think of this earlier. I AM QUITE EXCITED!!!!
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Post by killroy70 on Aug 28, 2007 17:30:17 GMT -8
Well, last night I got home a bit late but decided to jam in my chest/back workout anyway. So, here are the numbers:
A1) DB bench press
60x30* (tough set!) 75x13* (same) 85x5 (going to work on getting the reps up at this weight)
A2) pulldowns - nuetral grip
165x29* 205x13 (down 1 rep from last week) 230x5 - just beat
B1) Incline bench press
165x12 165x10
B2) BB row
135x10 135x10
-didn't eat well over the weekend and probably drank a wee bit too much wine ;D. I'm back on track though, ready to keep the progress coming. John, curious about your last post about a new twist you were thinking about in approaching the exercises!
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Post by John A. Casler on Aug 28, 2007 17:56:21 GMT -8
Well, last night I got home a bit late but decided to jam in my chest/back workout anyway. So, here are the numbers: A1) DB bench press 60x30* (tough set!) 75x13* (same) 85x5 (going to work on getting the reps up at this weight) A2) pulldowns - nuetral grip 165x29* 205x13 (down 1 rep from last week) 230x5 - just beat B1) Incline bench press 165x12 165x10 B2) BB row 135x10 135x10 -didn't eat well over the weekend and probably drank a wee bit too much wine ;D. I'm back on track though, ready to keep the progress coming. John, curious about your last post about a new twist you were thinking about in approaching the exercises! Hi Ken, Yes, I think I may have "realized" a key element that may have led to some of the radical success I have had and those I have trained in my gym have had, and why. There may be a commercial application to this, so I might keep it under wraps as far as posting it publicly, until I sort it out. For lack of a better name, I'll call it "PLAN B". If your interested in being a Guinea pig, let me know and we can talk privately about it.
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Post by killroy70 on Aug 29, 2007 8:02:22 GMT -8
Today's leg/torso workout:
A1) Trap bar DL
295x25* 320x15*
A2) reverse loaded squat
200x29* (matched pr from last week) 200x23
Once again, man, those first 2 sets of TBDL are one heck of a shock to my system. Now, I stopped the first set 1, maybe 2 reps shy of true-to-the-limit failure. I wanted 20-25 reps, and the set was going well, so I took it to 25. Hitting 320x15, finally, felt awesome. I'm going to have to back down the weight on the 3rd set from a goal of 365x5+ to something more like 345x5+. The fact that the weights used on my first 2 sets have increased so much over hte last couple of weeks, I'm finding that I just don't have much left for a 3rd set. I wasn't disappointed though, as sets 1 and 2 were brutal enough that I felt like I accomplished something today.
As far as being a guinea pig for "PLAN B," COUNT ME IN! Just let me know how you want to proceed.
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Post by killroy70 on Aug 31, 2007 5:06:07 GMT -8
Today's arm workout:
A1) close grip bench press
135x30* 160x15* 180x8*
A2) EZ curl
85x30* 95x15* 105x8*
B1) Decline DB tri extensions
45x11 45x10
B2) BB high pull
160x10 160x10
B3) EZ close grip reverse curl
90x8
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Post by John A. Casler on Aug 31, 2007 6:46:58 GMT -8
More good numbers ;D
I'll PM you with my contact info, so we can discuss the "new twist".
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Post by killroy70 on Aug 31, 2007 7:50:14 GMT -8
Sounds good John.
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Post by killroy70 on Sept 3, 2007 5:13:56 GMT -8
Not the best workout today. I felt good, was really pushing to get some new PR's, but ended up pretty much matching most of my numbers.
A1) DB bench
62.5x25* 75x13 85x5
A2) Nuetral grip pulldowns
165x30* (my one real solid set today) 205x14 (same) 230x7 (same)
B1) incline BB bench
170x10 170x8
B2) Row
140x10 140x10
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Post by killroy70 on Sept 7, 2007 5:07:10 GMT -8
Plan B/C
Today's workout:
A1) close grip bench press
115+2C x 23 135+2C x 15* 185x5* 185x5* (second set with 185 felt better)
A2) EZ curl
60+1LB x 30 70+1LB x 15 105x10*
B1) decline DB tri extensions
47.5x10 47.5x10
B2) high pull
170x10 170x8
B3) reverse close grip EZ curl
90x10*
Write notes later...
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Post by killroy70 on Sept 10, 2007 6:30:08 GMT -8
Today's chest/back workout:
A1) Incline BB bench press
115+2LB x 22 135+2LB x 15 175x11 185x7
A2) Low cable row
125x20 [was experimenting with Plan B here, but had some problems] 135x18 160x12 185x4 (arms fried)
B1) Wide grip (chest) dips
BWx15 BWx13
B2) Medium grip pronated pull-ups
BWx10 Bwx7
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Post by killroy70 on Sept 13, 2007 8:03:35 GMT -8
Yesterday's leg/torso workout:
A1) TBDL
305x20* 335x8
A2) REverse loaded squat
150+HB x 30 150+HB x 24
B1) glute ham raise
BWx12 BWx10
B2) reverse crunch (on decline bench)
BWx15 BWx15
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