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Post by John A. Casler on Apr 19, 2009 9:59:53 GMT -8
It was wierd, last night at my fathers house we were playing with my three year old son. My father has a decent free weight set up and we were watching my son pick up a 15lbs. dumbell. There was 135 lbs. on racks ready to be used. So I picked it up and did three reps with it and put it down. I have never been able to curl that weight once let alone three times. Looks like I am getting strong all around. I like hearing of PR's, they are what make training what it is. I can assure you as long as you train safe, this is only the tip of the ICEBERG.
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Post by beaumann on Apr 20, 2009 7:08:12 GMT -8
4/20 workout
Deadlifts:
155x12 205x8 225x6
Easy, can't wait for it to feel hard again
Close Grip Bench Press:
125x20 150x12 175x6
Pretty close on your predictions
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Post by John A. Casler on Apr 20, 2009 12:24:19 GMT -8
4/20 workout Deadlifts: 155x12 205x8 225x6 Easy, can't wait for it to feel hard again Close Grip Bench Press: 125x20 150x12 175x6 Pretty close on your predictions If you have MicroSoft Excel on your computer, I can send you a spreadsheet that will "predict" you weights and reps from entering the 5 and 10 rep maximums.
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Post by beaumann on Jul 8, 2009 9:10:22 GMT -8
Just letting you know that things are going good. Ive dropped down to a nice 218.
I have also discoverd that I am extremely slow twitch. I can handle all sorts of work. I still keep it to every other day.
Ill keep in touch
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Post by John A. Casler on Jul 8, 2009 9:26:45 GMT -8
Just letting you know that things are going good. Ive dropped down to a nice 218. I have also discoverd that I am extremely slow twitch. I can handle all sorts of work. I still keep it to every other day. Ill keep in touch That's great. I'm not sure of all those Fast and Slow Twitch evaluations and actually they are not important to training. What is important is that you are finding the capacity to work!!
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Post by beaumann on Jan 29, 2011 16:13:37 GMT -8
Hello John,
I have been reading everything u have posted on the Josh's Renissaunce blog over on the Dr.D forum. I have a question regarding reps per set.
I have been following a a-b split (legs&shoulders,tris) and (chest&back,bi's) for some time now. I have attained great strength in my legs and back(300 squat and 400 deadlift). I will begin posting on my blog again soon, but my routine has changed since then. That is where I have a question: I have rep goals from week to week. I pyramid sets to the heaviest weight I can accomplish for that rep goal for the week. This last week was my 20 rep goal week. Next week will be 15, the week after 10, then 5. Then I start over. I don't keep a record of weights and reps outside my deadlifts and squats. I pyrimid my chest and back and shoulder exercises to the heaviest weight I can do for the rep goal of that week, and the exercises change from week to week(but I always do squats and deadlifts). I know u advocate a 20/15/8 or something similar, I pyrimad my weights to the rep goal(15/15/15 til I fatigue at or below 15). Have u ever done something similar and do u think cycling rep goals is less/more effective then trying to apply all the rep goals in one workout like u advocate.
Thanks again and look forward to posting again on my blog.
P.S. I don't go past 6 reps on deadlift, for I feel my back responds better in the 4-6 rep range.
BeauMann
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Post by John A. Casler on Jan 30, 2011 10:12:47 GMT -8
All training stimulus will "work" if it is progressively implmented and it creates an overload beyond the previous stimulus.
I actually haven't used such a program since I like to take "each" set to a reasonably high level of INTENSITY.
To do that with your three sets of the same reps would mean that each set would be a RM effort.
I assume that only your final set is such an effort?
I do tend to like using a 20/10/5 schematic because it builds in a warm-up in the fact that the 20repper prepares you for the 10 and the 10 for the 5.
If you were to just perform 3 sets of 5, you would still need to warm up for those 3 sets (if you in fact were interested in HIGH INTENSITY performance)
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Post by beaumann on Jan 31, 2011 10:44:01 GMT -8
1/31 Legs/shoulders/tri's
Front squat: 95#x20 145#x7 145#x7(heaviest I have gone before, ill get it next time)
Calf raises on leg press machine: 115#x20 145#x15 205#x9
Seated db press: 30#'sx20 40#'sx12 45#'sx6
Side laterals: Pump sets(10#'sx20) x 3
Behind the neck DB extensions(one arm at a time) Pump sets(10#x20) x 2
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Post by John A. Casler on Jan 31, 2011 11:56:40 GMT -8
1/31 Legs/shoulders/tri's Front squat: 95#x20 145#x7 145#x7(heaviest I have gone before, ill get it next time) Calf raises on leg press machine: 115#x20 145#x15 205#x9 Seated db press: 30#'sx20 40#'sx12 45#'sx6 Side laterals: Pump sets(10#'sx20) x 3 Behind the neck DB extensions(one arm at a time) Pump sets(10#x20) x 2 Hi BeauMann, Glad to see you posting your program. Front Squats? Aren't you going to have fun.
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Post by beaumann on Feb 3, 2011 11:02:38 GMT -8
2/3 workout:
Chest/back/bi's
Deadlift: 135#x2 205#x2 275#x2 345#x2 400#x1
Barbell rows: 115#x20 135#x15 155#x10
Flat flyes/presses: 35#'sx20 40#'sx15 45#'sx10
Alt. Db Curls: 25#'sx30 30#'sx26 35#'sx20
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Post by beaumann on Feb 10, 2011 8:30:14 GMT -8
2/10 workout:
Front Squats:
95#x22(+2) 145#x10(+3) 145#x10(+3)
Calf raises on leg press machine:
115#x22(+2) 165#x15(+20#) 205#x11(+2)
Dumbell Shoulder press:
30#'sx21(+1) 40#'sx13(+1) 45#'sx8(+2)
Lateral pump sets:
Behind the neck db pump sets:
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Post by beaumann on Feb 15, 2011 9:01:11 GMT -8
2/15 workout:
Deadlifts:
135#x2 205#x2 275#x5 345#x5
Barbell rows:
115#x22(+2) 135#x16(+1) 155#x11(+1)
Dumbell Flyes:
35#'sx22(+2) 40#'sx16(+1) 45#'sx12(+2)
Alt..db curls:
30#'sx30(+5#) 35#'sx26(+5#) 40#'sx20(+5#)
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Post by John A. Casler on Feb 15, 2011 9:21:55 GMT -8
BeauMann,
Good Work. Nice progressions.
Will be interesting to see where you are in 4-6 months.
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Post by beaumann on Feb 15, 2011 10:29:01 GMT -8
Thanks John,
It was nice today because I stepped on the scale at my gym for the first time in months. I was shocked that i had gained 4#'s since I have been eating cleaner and my waist is getting smaller.
Like u said, hopefully I can keep this rate of progress going for another 4-6 months.
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Post by John A. Casler on Feb 15, 2011 10:41:33 GMT -8
Thanks John, It was nice today because I stepped on the scale at my gym for the first time in months. I was shocked that i had gained 4#'s since I have been eating cleaner and my waist is getting smaller. Like u said, hopefully I can keep this rate of progress going for another 4-6 months. Just keep the progressions small. Big jumps cause stalling. 1 rep, or a pound or two is sufficient for all but the larger exercises (Squat/DL/Rows) where you migh need more. Looks like you are training every 5-7 days. That would mean 12 WO's in three months. 1# increments = 12# gain 2# increments = 24# gain 3# increments = 36# gain If you add 24# to all your rows over the next three months, you will be adding a lot of muscle.
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