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Post by killroy70 on Sept 24, 2007 8:06:48 GMT -8
John,
In the beginning of last week with my chest/back workout, for whatever reason, I felt DRAINED. I've been looking at the last few weeks's worth of workouts and saw some inconsistency in weights used - progressing in weights/rep, then taking a step back the next workout, back up, etc.
There are also some other considerations I want to take care of when getting back into the program:
-I want to find a way to "better structure" my auxillary movements. I want to find some direction where I won't impede the progress of my primary core movements, but will allow myself to add more variety that follows some form of training method. I found that I had been kind of just deciding on an exercise or two and doing 2 sets of 8-12 reps. I want to see if I can figure out some kind of progression scheme for the assistance exercises, even if it's just some bland form of western periodization, etc.
-I need more equipment. I'm all set for Plan C, but as far as Plan B, which seems to be the primary focus, I need some new "B's."
-You've quoted/cited Chad Waterbury a few times on the list here - and he is a HUGE proponent of high frequency training systems. I was wondering if you ever thought about if it is at all possible to increase the training frequency of each bodypart? this is just something I'm curious about, wondering if you ever tinkered in this realm with your system.
I'm not sure if I'm experiencing some overtraining here - perhaps I've pushed the envelope with "overextending." So, just to ease back a bit, for the next few weeks I was thinking about using Bryan haythingy's hypertophy-specific training system. Basically, one performs multiple full body workouts each week, working in 2 week blocks, beginning with 15 reps, then 10 reps, then 5 reps, then lastly 2 weeks of working with one's 5RM or utilizing heavy negatives. Each 2 week block begins with roughly 80% of the max of that specific rep range. Over the course of, say, 6 workouts (3 full body/week), one works upwards to their RM for that rep range. So, if my 15 RM in trap bar DL is 325, the 2 week block would look like:
1) 260x15 2) 280x15 3) 295x15 4) 305x15 5) 315x15 6) 325+ x 15 (this is the only workout where you go for your max to failure
then the next 2 weeks you workout in the 10 rep range, etc.
Any thoughts?
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Post by John A. Casler on Sept 24, 2007 17:29:52 GMT -8
John, In the beginning of last week with my chest/back workout, for whatever reason, I felt DRAINED. I've been looking at the last few weeks's worth of workouts and saw some inconsistency in weights used - progressing in weights/rep, then taking a step back the next workout, back up, etc. Might be a loss of focus (with trying the new twist) or you might not be getting enough rest. There are also some other considerations I want to take care of when getting back into the program: -I want to find a way to "better structure" my auxillary movements. I want to find some direction where I won't impede the progress of my primary core movements, but will allow myself to add more variety that follows some form of training method. I found that I had been kind of just deciding on an exercise or two and doing 2 sets of 8-12 reps. I want to see if I can figure out some kind of progression scheme for the assistance exercises, even if it's just some bland form of western periodization, etc. While I many times push or pushed those exercises farther than I let on, they were always the "variety" and were not 'set in stone', nor did I ever try to improve them, except to the fact that they just felt easy. They were, and are always used to get a "feel" (as in pump, and fatigue) and had no other goal. -I need more equipment. I'm all set for Plan C, but as far as Plan B, which seems to be the primary focus, I need some new "B's." I am no longer going to keep the new development a secret. After a few weeks of using it, I am secure in its validity, and value. I will put together a few "TRI-VECTOR" Training Packages that I will offer for those who can't come up with their own. Look for the post soon. -You've quoted/cited Chad Waterbury a few times on the list here - and he is a HUGE proponent of high frequency training systems. I was wondering if you ever thought about if it is at all possible to increase the training frequency of each bodypart? this is just something I'm curious about, wondering if you ever tinkered in this realm with your system. Frequency is a function to recoverability. When I began developing this program, I trained each workout 1 x a week. I also performed significant Cardirespiratory sessions 3 x weekly. I couldn't do that now to save my life. I now am lucky to get 2 cardio session a week, and have 10 days between like workouts. In order to increase frequency, one would need to reduce intensity, subsequently reducing recovery time. I prefer to maximize the session and find that it helps retain motivation. I have however been toying with another type of system, of a lower intensity, that I have compiled, that I think might be interesting. Tough thing is getting myself out of the old level of intensity. I'm not sure if I'm experiencing some overtraining here - perhaps I've pushed the envelope with "overextending." So, just to ease back a bit, for the next few weeks I was thinking about using Bryan haythingy's hypertophy-specific training system. Basically, one performs multiple full body workouts each week, working in 2 week blocks, beginning with 15 reps, then 10 reps, then 5 reps, then lastly 2 weeks of working with one's 5RM or utilizing heavy negatives. Each 2 week block begins with roughly 80% of the max of that specific rep range. Over the course of, say, 6 workouts (3 full body/week), one works upwards to their RM for that rep range. So, if my 15 RM in trap bar DL is 325, the 2 week block would look like: 1) 260x15 2) 280x15 3) 295x15 4) 305x15 5) 315x15 6) 325+ x 15 (this is the only workout where you go for your max to failure then the next 2 weeks you workout in the 10 rep range, etc. Any thoughts? Hmmmm.... Not sure. I find those schematics too constricting and inflexible, but it might be interesting to see how they interact on a cycle. I have a feeling you would feel extremely "underloaded". I'll give it some more thought and post tome ideas.
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Post by carruthersjam on Sept 26, 2007 10:07:22 GMT -8
John, In the beginning of last week with my chest/back workout, for whatever reason, I felt DRAINED. The introduction of plan B may have contributed to the above, however, adaptation will occur providing training continues? If you think plan B didn't contribute the best way to deal with "overreaching" is to reduce the training load. I've been looking at the last few weeks's worth of workouts and saw some inconsistency in weights used - progressing in weights/rep, then taking a step back the next workout, back up, etc. There are also some other considerations I want to take care of when getting back into the program: -I want to find a way to "better structure" my auxillary movements. I want to find some direction where I won't impede the progress of my primary core movements, but will allow myself to add more variety that follows some form of training method. I found that I had been kind of just deciding on an exercise or two and doing 2 sets of 8-12 reps. I want to see if I can figure out some kind of progression scheme for the assistance exercises, even if it's just some bland form of western periodization, etc. Consider both the benefits and limitations Rogue HIT then go from there. -I need more equipment. I'm all set for Plan C, but as far as Plan B, which seems to be the primary focus, I need some new "B's." -You've quoted/cited Chad Waterbury a few times on the list here - and he is a HUGE proponent of high frequency training systems. I was wondering if you ever thought about if it is at all possible to increase the training frequency of each bodypart? this is just something I'm curious about, wondering if you ever tinkered in this realm with your system. I'm not sure if I'm experiencing some overtraining here - perhaps I've pushed the envelope with "overextending." So, just to ease back a bit, for the next few weeks I was thinking about using Bryan haythingy's hypertophy-specific training system. Basically, one performs multiple full body workouts each week, working in 2 week blocks, beginning with 15 reps, then 10 reps, then 5 reps, then lastly 2 weeks of working with one's 5RM or utilizing heavy negatives. Each 2 week block begins with roughly 80% of the max of that specific rep range. Over the course of, say, 6 workouts (3 full body/week), one works upwards to their RM for that rep range. So, if my 15 RM in trap bar DL is 325, the 2 week block would look like: 1) 260x15 2) 280x15 3) 295x15 4) 305x15 5) 315x15 6) 325+ x 15 (this is the only workout where you go for your max to failure then the next 2 weeks you workout in the 10 rep range, etc. Any thoughts? What's your bodymass at the moment and how's the diet? Best wishes jamie
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Post by carruthersjam on Sept 29, 2007 0:26:22 GMT -8
John, I've been looking at the last few weeks's worth of workouts and saw some inconsistency in weights used - progressing in weights/rep, then taking a step back the next workout, back up, etc. There are also some other considerations I want to take care of when getting back into the program [ Consider both the benefits and limitations Rogue HIT then go from there. I have been thinking Ken re your auxillary work and would may be try to include any of the below methods: *Static-dynamic - you have Archuleta's DVD - I'm refferring to the EDI explosive dynamic isometrics he performs. *Stretched positions - may be in conjunction with the above? Dumbbell flyes, good mornings etc. *Greater "fluctuations" in the "intensity" and / or "volume" of the auxillary work 3-1 approach (3 weeks up 1 week deload) *Heavy slow eccentrics Time to train:)
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Post by killroy70 on Oct 1, 2007 7:37:40 GMT -8
Jamie -
As far as bodymass, I'm currently weighing in at 207 lbs. When I started the program I was at around 195 lbs at 12% bodyfat. I had my bodyfat checked a couple weeks ago and am right around 12-13%. So, that means over the last 6 months or so I've gained approximately 9.5 lbs of muscle and 2.5 lbs of fat.
Some of your thoughts on my auxillary exercises got me thinking. I might break out that adam archuletta DVD and see if maybe I can implement some of what he does. Now, a lot of the static-dynamic exercises he performs requires a partner. For example, in the bench press, he may do 3-5 reps, and then when the bar is at his chest, his partner pushes down and he exerts full force in the static stretched position for 5-10 seconds, then does another 3-5 reps, static, another 3-5, static, then done. There are some exercises where a partner isn't necessarily essential, but I'd have to look into how I could perform some of these exercises safely. Perhaps his most "famous" exerise is the bench press "throws." Here, he takes a bar - which is extremely thick, and actually performs a rep, throws the bar into the air, catches it on the eccentric, which provides a massive overload, and rebounds and throws it again, etc.
Today, after my core exercises, I did some rest-pause work, as outlined by dan moore at hypertrophy-research.com.
Today's workout:
A1) squat 210x10 210x10
A2) glute ham raise
25x10 25x10
------------------------core chest/back---------------------------
B1) Incline BB bench
115 + 2 mini bands x 25 135 + 2 mini bands x 15 175x 10 185x 6
B2) Low cable row
125 x 27 145 x 15 165 x 10 180 x 6
--------------------------chest/back auxillary---------------------------
C1) Dips BW + mini band x 12 BW + mini band x 12
C2) medium grip pronated chins
BW x 20 - performed 1 rep, rest 5 seconds, rep 2, rest 5 seconds, rep 3, rest 5 seconds, etc.... up to rep 20
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Post by carruthersjam on Oct 1, 2007 11:04:22 GMT -8
Jamie - Some of your thoughts on my auxillary exercises got me thinking. I might break out that adam archuletta DVD and see if maybe I can implement some of what he does. Now, a lot of the static-dynamic exercises he performs requires a partner. For example, in the bench press, he may do 3-5 reps, and then when the bar is at his chest, his partner pushes down and he exerts full force in the static stretched position for 5-10 seconds, then does another 3-5 reps, static, another 3-5, static, then done. There are some exercises where a partner isn't necessarily essential, but I'd have to look into how I could perform some of these exercises safely. You could still perform a static dynamic method without a partner, for example, you would hold a weight in various positions (i.e., 1 inch from your chest if you were performing the bench press) and your objective is to prevent it from moving downwards. AKA yielding isometric. Schroeder refers to a overcoming isometric. See the educational section of this forum for additional info re the static dynamic method. Perhaps his most "famous" exerise is the bench press "throws." Here, he takes a bar - which is extremely thick, and actually performs a rep, throws the bar into the air, catches it on the eccentric, which provides a massive overload, and rebounds and throws it again, etc. In my opinion, one of the benefits of Rogue HIT is that it tends to cover this "base" especially if you are using the bands + (20+ reps). Interested in John's thoughts though. Today, after my core exercises, I did some rest-pause work, as outlined by dan moore at hypertrophy-research.com. Today's workout: A1) squat 210x10 210x10 A2) glute ham raise 25x10 25x10 ------------------------core chest/back--------------------------- B1) Incline BB bench 115 + 2 mini bands x 25 135 + 2 mini bands x 15 175x 10 185x 6 B2) Low cable row 125 x 27 145 x 15 165 x 10 180 x 6 --------------------------chest/back auxillary--------------------------- C1) Dips BW + mini band x 12 BW + mini band x 12 C2) medium grip pronated chins BW x 20 - performed 1 rep, rest 5 seconds, rep 2, rest 5 seconds, rep 3, rest 5 seconds, etc.... up to rep 20
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Post by killroy70 on Oct 3, 2007 9:56:52 GMT -8
Today's workout:
A1) TBDL
315x10 315x10
A2) reverse loaded squat
165+heavy band x 15 165+heavy band x 15
B1) DB upright row
30x30 40x15 50x10
B2) high cable rear delt raise
20x15 20x15
Notes:
-Going a bit higher frequency/moderate intensity on my legs. Essentially taking a "break" from the all-out sets I had been performing. My monday and friday upper body workouts are still Rogue HIT with bands, working towards some tri-vector implementation. I also threw in some shoulder exercises today. Want to give the lateral head and rear delt some work which i don't think will interfere with my other upper body workouts. I was tempted to do a rogue-hit workout using the overhead press, but didn't want to overtax my front delts as they're getting hit pretty hard during my monday and friday workouts.
-I ordered a new set of mini jump stretch bands as well as a set of "monster-mini" jump stretch bands. Still trying to figure out how to properly attach my bands to my pulldown machine. Kind of a work in progress there, but I'm confident I'll soon have it figured out.
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Post by John A. Casler on Oct 3, 2007 14:06:40 GMT -8
In my opinion, one of the benefits of Rogue HIT is that it tends to cover this "base" especially if you are using the bands + (20+ reps). Interested in John's thoughts though. I have been testing several "band" implementations. It opens up some new horizons, which always makes things more difficult to see, because of the ability to have small variances. I finally received some of the straps and band material and am putting together a couple SYSTEM PACKAGES for those who want to try it. These are "FAR" lighter than the Westside type bands and at this point the goal is to: 1) Control Momentum in the latter R'sOM with lighter weights 2) This then allows you to continue to apply force "later" in the ROM which has been missing so far on the lighter speedier sets 3) It not only controls momentum, but it "adds force" in those ranges, making the weight heavier. 4) It creates a "sense" that the weight is heavier, and then causes the CNS to "over act" and we have facilitation/excitation I want people to be able to try this, so I will offer the equipment needed here: bioforce.proboards79.com/index.cgi?action=display&board=equipment&thread=1191453073
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Post by John A. Casler on Oct 3, 2007 15:22:35 GMT -8
Hi Ken,
Finally the bands and straps have arrived. (see above)
PM me your shipping address, and I'll ship you a package.
They actually work quite well and while taking a bit of adjustment, they are not TOO strong, and the force can be changed by simply adding another band, or stretching the single band further.
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Post by killroy70 on Oct 5, 2007 5:04:36 GMT -8
Today's workout:
A1) squat 225x10 225x10 A2) glute/ham raise BW+mini band x 10 BW+mini band x 10
------------------------------ arm workout -------------------------
B1) Close grip bench press
115 + 2 mini bands x 25* 140 + 2 mini bands x 15* 175 x 10*
B2) EZ curl
70 + 1 monster mini band x 30* 80 + 1 monster mini band x 15* 105 x 9
C1) reverse grip bar push ups
BWx12 BW x 12
C2) close-supinated-grip chins
BW x 10 BW x 10
D1) Decline DB tri extensions 45x10 D2) Hammer curl 30x10
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Post by killroy70 on Oct 8, 2007 5:04:59 GMT -8
Today's workout:
A1) TBDL
335x10 335x10
A2) Reverse loaded squat
175+heavy band x 15 175+heavy band x 10 --> no rest --> 175x15
----------------------------- chest/back workout ---------------------------
**NOTE: some of the weights are a bit off as compared to last week because I'm using new bands (greater tension than my old ones) and I'm trying some new things**
A1) Incline bench press
115 + 2 mini bands x 21 140 + 2 mini bands x 13 185 x 7
A2) Low cable row
115 + double-looped mini band x 20 135 + double-looped mini band x 12 170 x 10
B1) Dips
BW+50 x 20 (5-8 second rest between EVERY rep) BW+ monster mini band x 12
B2) Pronated grip chins
BW+10 x 20 (5-8 second rest between EVERY rep) pron-grip pulldowns 125x12
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Post by killroy70 on Oct 17, 2007 17:44:33 GMT -8
I've been really delinquent in posting my workouts as work has been crazy lately. So, here's a list of what I've done since my last post on 10/8....
10/10:
A1) Squat
235x10 235x10
A2) glute ham raise
BW+mini band x 10 BW+mini band x 10
B1) DB upright row 32.5x30 42.5x30 52.5x8
B2) rear delt cable pull (high pulley)
22.5 x 15 22.5 x 15
10/12:
A1) TBDL
345x10 345x6
A2) reverse loaded squat
180+HB x 15 180+HB x 8 --->no rest ---> 180x15
B1) close grip bench press
115 + 2 mini bands x 27 145 + 2 mini bands x 13 185 x 5
B2) EZ curl
75 + 1 monster min band x 30 85 + 1 monster mini band x 11 105 x 9
C1) reverse grip pushups (supinated grip) BWx14 BWx13
C2) close supinated grip chins
BW x 10 BW x 8
10/15:
A1) Squat
245x5 245x5
A2) glute ham raise
BW + mini band x 12 BW + mini band x 8 ---> no rest ---> BW x 6
B1) Incline bench press
135x29 170x13 190x5
B2) low cable row
125 x 30 150 x 15 175 x 8
C1) dips
BW + 55 x 20 (5-8 second rest between every rep) BW + monster mini band x 15 (continuous)
C2) Pronated grip chins
BW + 20 x 20 (5-8 second rest between every rep) BW x 9 (continuous)
10/17:
A1) TBDL
355x10
A2) reverse loaded squat
185 + heavy band x 15 185 + heavy band x 10 ---> no rest ---> 185 x 15
B1) DB upright row
35 x 30 45 x 15 55 x 9
B2) rear delt cable pull
high pulley -- 25 x 15 low pulley -- 25 x 15
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Post by killroy70 on Oct 19, 2007 4:39:51 GMT -8
Today's workout
A1) squat 255x5 255x5
A2) glute ham raise
BW+mini band x 15 BW+mini banb x 13
--------------------------- arms ---------------------------
B1) close grip bench press
145x25 175x11 185x6
B2) EZ curl
90x28 100x12 110x7
C1) reverse grip bar push ups
BW x 15 BW x 13
C2) supinated close-grip chins
BW x 13 BW x 12
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Post by killroy70 on Oct 22, 2007 7:19:53 GMT -8
Today's chest/back workout:
A1) Incline bench
135 x 30* 170 x 14* 190 x 6*
A2) Low cable row
130 x 30* 155 x 15* 180 x 8*
B1) Dips
BW + 60 x 20 (rest 5-10 seconds between every rep) BW + monster mini band x 13
B2) Medium grip pronated chins
BW + 25 x 20 (rest 5-10 seconds between every rep) BW x 11
C) Decline DB pullover
40x20 60x15
(used a decline bench because I didn't want TOO much range of motion due to previous shoulder issues with this exercise. Going too far in the past has caused some discomfort in my shoulders, but when performed in a decline position, the DB hits the floor before my arms are able to extend too far. Actually felt really good. One benefit in using the decline bench is that it kept tension on my lats/pecs/tri's throughout the entire movement).
Workout felt great this morning. My first set of both incline bench and cable row really went well and that kind of propelled me to set PR's in all 3 sets.
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Post by killroy70 on Oct 24, 2007 7:51:33 GMT -8
Today's workout:
A1) TBDL
365 x 5 365 x 5 365 x 5
A2) Reverse loaded squat
205 x 17 205 x 15 205 x 15
B1) DB upright row
37.5 x 30 47.5 x 15 57.5 x 8
B2) rear delt cable pull (low pulley)
35 x 15 35 x 15 35 x 15
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