|
Post by killroy70 on Apr 14, 2007 16:04:43 GMT -8
My biceps are sore today. I honestly can't remember the last time I actually felt soreness in my biceps.
|
|
|
Post by John A. Casler on Apr 14, 2007 17:02:32 GMT -8
hey John, And as far as weight progression in the squat (and other execises), if I can consistently add 5 lbs every week for a couple of months I would be ecstatic. Well 5# a week is only 20# a month. That should be cake. Remember, you want 5# a week in each set, including those 20 and 30 rep sets. I do have one question for you about my upcoming back workout this monday. All I hear about is the superiority of using chins instead of pulldowns when working the back in a vertical plane. So, I was thinking of switching from nuetral grip pulldowns to nuetral grip chins. The main concern I have is that I could probably max out at around 18 chins with my bodyweight. So, a workout might look like: BWx18 BW+35x10 BW+55x5 What do you think? Would I be better suited to keep on performing pulldowns, which enable me to crank out more reps on that first set? For this routine Pulldowns have a slight edge since I think you can continue to add more weight and they offer an easier exercise to perform so you can concentrate on adding the weight rather than things like getting up to the bar, and hooking weights to the body. I do have to, although the workouts have been delightfully painful thus far, I find myself really looking forward to the next workout. tomorrow is my arms/shoulder workout, and I'm already gearing up to surpass every weight/rep amount/number I achieved last workout. And I'm going to implement your suggestion and throw high pulls into the rotation: A1) Dips A2) BB curls A3) high pulls should be fun! thanks, Ken Dips and High Pulls are "elegantly antagonistic".
|
|
|
Post by John A. Casler on Apr 14, 2007 17:03:50 GMT -8
My biceps are sore today. I honestly can't remember the last time I actually felt soreness in my biceps. DOMS is your friend ;D
|
|
|
Post by killroy70 on Apr 16, 2007 5:06:35 GMT -8
Today's chest/back workout:
A1) Bench press
130x30 185x11 205x4
A2) Nuetral grip lat pulldown
130x30 175x15 205x7
B1) Incline DB fly-press 42.5x10 42.5x10
B2) Straight-arm lat pushdown
65x10 75x10
Notes:
Was disappointed with the bench press. Ok, I was internally screaming in frustration. Last week's workout looked like this:
125x30 160x17 180x11 200x4
so...I figured I'd try dropping from 4 sets to 3, and being that I performed 160x17 followed up by 180x11, I chose to go with 185 to try to rep out 15. The first few went up well, but after rep 8, it took all I had to eek out those last 3. this exercise has always "owned me." I don't know why. Forget limb length, leverages, etc., I was desparate to get 185 for 15. I'm thinking that next week the only weight I'm going to bump up is my first set - I'll take that up to 135. I'll be looking for 15 at 185 and greater than 5 reps with 205.
|
|
|
Post by John A. Casler on Apr 16, 2007 6:16:33 GMT -8
Today's chest/back workout: A1) Bench press 130x30 185x11 205x4 A2) Nuetral grip lat pulldown 130x30 175x15 205x7 B1) Incline DB fly-press 42.5x10 42.5x10 B2) Straight-arm lat pushdown 65x10 75x10 Notes: Was disappointed with the bench press. Ok, I was internally screaming in frustration. Last week's workout looked like this: 125x30 160x17 180x11 200x4 so...I figured I'd try dropping from 4 sets to 3, and being that I performed 160x17 followed up by 180x11, I chose to go with 185 to try to rep out 15. The first few went up well, but after rep 8, it took all I had to eek out those last 3. this exercise has always "owned me." I don't know why. Forget limb length, leverages, etc., I was desparate to get 185 for 15. I'm thinking that next week the only weight I'm going to bump up is my first set - I'll take that up to 135. I'll be looking for 15 at 185 and greater than 5 reps with 205. I like the fact that you are "driving" on each set, but don't be so hard on yourself. So far, you have PR'd (for this routine anyhow) on each weight. And you are correct "not" to add weight, until you reach the rep goal. And don't try to get 15 with 185, unless it is so easy you cannot stop yourself. go for 12 or maybe 13, so you get the PR. And then 205# x 5. The whole game is PR's with each weight. Over time, you will develop a PR with many different weights in probably 5# jumps. And or PR's from 30RM - 1RM. Make sure you are "totally" recovered, since that can make the difference between "matching" (which is very good too, since it is matching a PR) or actually "setting" a PR. You have plenty of time (there is no deadline stearing you in the face) to make the progress. Allow your body and mind time to adjust to the continuued progress and small jumps.
|
|
|
Post by killroy70 on Apr 16, 2007 15:55:12 GMT -8
You're abovery *friendly* personely right as far as there being no time limit. This is the first time I've used a program where I didn't have to "reverse-plan" my weights. For quite a while now I've been using various program, pretty much all of which I had a goal weight to achieve for a specified rep range within a certain amount of time (usually 4-8 weeks). And in those programs I was usually utilizing sub maximal weights leading up to maximum efforts within the last week or two of the program. So, going all-out and trying for new PR's every workout is an entirely different mindset. I think I have a fear of stagnation! Perhaps that's a good thing, as I find myself approaching eat set with a lot more mental intensity than just hum-drumming through pre-determined sub max weights.
Also, pulldowns really felt great today. I haven't gone heavy with pulldowns in forever. I've been doing various grip chins for ALL of my vertical pulling movements for the last 2+ years of training. Got pretty good at it, too, maxing out in supinated grip chins of BW+80lbs x 5. But I have to say, I really feel the pulldowns working the heck out of my upper back, lats, forearms, and upper arms. One helluva pump!
I'll post my leg workout this wednesday.
Ken
|
|
|
Post by killroy70 on Apr 18, 2007 9:34:33 GMT -8
Leg workout:
A1) Squat
145x30 195x15 245x5
A2) Reverse loaded squat
160x30 170x30 170x29
|
|
|
Post by carruthersjam on Apr 19, 2007 10:03:30 GMT -8
Sincerest apologies for the delay, my computer needed repairing hence my access to the internet has been limited. Here are my colleagues results from a "pseudo direct compensation training protocol." He had to make allowances due to gym facilities (insufficient weights, space, lack of free weight equipment etc)
Monday: Back and Chest
Set 1 = Lat pull downs 84kg x 29 Set 2 = Lat pull downs 94 x 14 Set 3 = Lat pull downs 114 x 8
Set 1 = Barbell Bench Press 100 x 27 Set 2 = Barbell Bench Press 110 x 13 Set 3 = Barbell Bench Press 120 x 9
Option 1 – Heavy eccentrics Option 2 – “Cramping” exercise – partial type movements
“Chest” Exercise – Dumbbell flyes or cable cross over Back Exercise – Seated row
Wed: Legs
Set 1 = Squats 150kg x 30 Set 2 = Squats 165 kg 14 Set 3 = Squats 175 x 6
Option 1 – Heavy eccentrics Option 2 – “Cramping” exercise – partial type movements
Leg extension Leg curls Friday: Arms + Shoulders
Set 1 = Dumbbell Press 30kg x 29 Set 2 = Dumbbell Press 40kg x 12 Set 3 = Dumbbell Press 35kg x 11
Set 1 = Bicep barbell curls 35kg x 29 Set 2 = Bicep barbell curls 45 kg x 13 Set 3 = Bicep barbell curls 50 kg x 6
Set 1 = Overhead dumbbell triceps extensions 40kg x 30 Set 2 = Overhead dumbbell triceps extensions 40kg + bands x 13 Set 3 = Overhead dumbbell triceps extensions 40kg + bands x 8
|
|
|
Post by killroy70 on Apr 20, 2007 7:55:49 GMT -8
Today's arm workout:
A1) Dips
BWx28 BW+55x14 BW+85x6
A2) BB curl
75x30 95x12 110x5
B1) Overhead 1-arm DB extension 20x12, 12 B2) EZ bar revers curl 60x12,10 B3) High Pull 135x15 / DB upright row 50x8
Notes:
*I'm 1 rep away from an all-time PR on bodyweight dips. I've reached my previous best at 28 reps with my bodyweight, hoping next week to beat it. Also, I'm getting close to my all-time best for my second set - my best was BW+60x14, so hopefully I'll be hitting that sometime soon as well...
*curls - after that first all-out 30 rep set, man, my arms felt SHOT!! 95 for 12 reps was extremely tough, and with my last set, I matched last weeks effort of 110x5. There was some deep breathing between each rep on that set.
*with the "accessory exercises," I dropped decline extensions in favor of somthing a little less taxing. My elbows were feeling a little strained after last week's workout, so I decided to take John's advice and simply work some exercises to get a "pump" and a stretch in the muscles. That's how I approached the overhead extensions and the reverse curls. I worked a bit harder on the high pulls/upright rows, as I wanted to give my lateral/rear delts some more work.
Tough one today!
|
|
|
Post by carruthersjam on Apr 21, 2007 6:28:43 GMT -8
In fact, I did HICP (High INTENSITY CardioPulmonary) 3 days a week also. But if you don't find yourself recovering, and are too sore (DOMS) to sleep, then cut back. Hi John Could you possibly elaborate on the type of cardiovascular work you performed throughout your training. Many thanks Jamie
|
|
|
Post by John A. Casler on Apr 21, 2007 8:20:00 GMT -8
Also, pulldowns really felt great today. I haven't gone heavy with pulldowns in forever. I've been doing various grip chins for ALL of my vertical pulling movements for the last 2+ years of training. Got pretty good at it, too, maxing out in supinated grip chins of BW+80lbs x 5. But I have to say, I really feel the pulldowns working the heck out of my upper back, lats, forearms, and upper arms. One helluva pump! Ken Hi Ken, A little tip on pulldowns: WEDGE YOURSELF IN AS TIGHTLY AS POSSIBLE!!The reason pulldowns are actually better than chins, for this routine is that they are more stable, so there is less "inhibition" from instability. This should be considered in all exercise choices. If you are "struggling" each rep simply to keep you legs under the T-bar, much energy is wasted, as well as the motor impulse may be inhibited due to instability. Another tip is to use a bar that doesn't "rotate" which again takes a stability/grip limitation out of the chain. And finally, if you haven't already, learn to pull with the elbows, and not the arms. Imagine that you have no forearms and that a cable goes from your elbows to the bar, and that is how you perfrom the action. Too many try to "arm" the pulldown, and overtax the biceps, and under activate the lats.
|
|
|
Post by John A. Casler on Apr 21, 2007 8:29:40 GMT -8
Today's arm workout: A1) Dips BWx28 BW+55x14 BW+85x6 Notes: *I'm 1 rep away from an all-time PR on bodyweight dips. I've reached my previous best at 28 reps with my bodyweight, hoping next week to beat it. Also, I'm getting close to my all-time best for my second set - my best was BW+60x14, so hopefully I'll be hitting that sometime soon as well... *curls - after that first all-out 30 rep set, man, my arms felt SHOT!! 95 for 12 reps was extremely tough, and with my last set, I matched last weeks effort of 110x5. There was some deep breathing between each rep on that set. *with the "accessory exercises," I dropped decline extensions in favor of somthing a little less taxing. My elbows were feeling a little strained after last week's workout, so I decided to take John's advice and simply work some exercises to get a "pump" and a stretch in the muscles. That's how I approached the overhead extensions and the reverse curls. I worked a bit harder on the high pulls/upright rows, as I wanted to give my lateral/rear delts some more work. Tough one today! All right!!!! ;D PRs!!! Make sure and * them when you post them. And I would suggest that you do 29 and not 30 unless it is an absolute walk in the park. While I don't suggest holding back, I do suggest that a PR is the goal and that once that is accomplished in a set, that we use our resources to reach that goal in the remaining sets. The idea is steady and focused progress. Large jumps, can push you ahead of schedule, and make progress more sporadic, where the appropriate PR will keep you on track for "long term" results. It is also not as "motivational" to make occasional progress, but there is NOTHING more motivational than to know that in this workout, each set was the best you have ever done in your life!!! and that you are not close to your limit. Nothing is better than exploring the limits of potential you had no idea existed, or was even possible. ;D
|
|
|
Post by John A. Casler on Apr 21, 2007 8:48:01 GMT -8
In fact, I did HICP (High INTENSITY CardioPulmonary) 3 days a week also. But if you don't find yourself recovering, and are too sore (DOMS) to sleep, then cut back. Hi John Could you possibly elaborate on the type of cardiovascular work you performed throughout your training. Many thanks Jamie Hi Jamie, Well as "CRAZY" as it may sound, my cardio training at the time was even MORE INTENSE than my weight training. I was CRAZED Here in Santa Monica Canyon we have an outdoor wooden staircase which is about 13 stories in height up the side of the canyon. It is about a 1/2 mile from the ocean and people come from miles around to "do the stairs". It is a type of HIIT where you decend and ascend for sets. I had a group who I trained with and we would perfrom 20 sets (260 flights up, and 260 flights down) NON-STOP for time. We trained these just like the weight training routine, but with a stopwatch. Every session was an attempt to reduce the overall time. It was BRUTAL beyond description, and when combined with such an intense weight training regime would cause most to wonder why "overtraining" was not the result, and I have no answer except that maybe over training has boundaries a little further out than thought. One interesting note was the stair day after leg day. DOMS was ususally VERY present, yet after the first couple flights, despite the pain, I found speed. My only explanation was that the edema might have offered greater ability, and that the PTF (post tetanic facilitation) of the heavy leg presses or squats helped. As I look back on it now, I marvel at the amount of power and work perfromed. I weighed over 230# and always did 2 steps at a time. I have to say it was a wonderful feeling to at 49-50 years of age and 230# not only be in my best shape strength wise, but to have cardio capabiities that exceeded even pro and olympic athletes on the stairs. I regularly vanquished LA Lakers, SM Track club members, as well as even the great Ed Moses many times. As well this was at 230# which made my power output far greated than those lighter than me, and meant a far greater O2 uptake was present. The endorphin rush was "heady", and I was a happy guy. It is what intensity in training is all about. ;D
|
|
|
Post by carruthersjam on Apr 21, 2007 12:06:40 GMT -8
Hi Jamie, Well as "CRAZY" as it may sound, my cardio training at the time was even MORE INTENSE than my weight training. I was CRAZED Here in Santa Monica Canyon we have an outdoor wooden staircase which is about 13 stories in height up the side of the canyon. It is about a 1/2 mile from the ocean and people come from miles around to "do the stairs". Superb work John! You are definitely crazed and remind me of one of my "old" training partners, Peter Consterdine, who is also a "lunatic". At 50 + he is unbelievable shape and is extremely powerful. Your experiences are truly inspirational. Here in Wakefield we attempt to do hill training on Cannon Ball Hill. Some pictures can be found on: www.peterconsterdine.com/selfdefence_security/fit-to-fight-article-1.htmI think I would prefer the ocean setting though ;D It is a type of HIIT where you decend and ascend for sets. I had a group who I trained with and we would perfrom 20 sets (260 flights up, and 260 flights down) NON-STOP for time. We trained these just like the weight training routine, but with a stopwatch. Every session was an attempt to reduce the overall time. How long would approximately 20 sets take you to complete? Would you walk down the steps? No rest periods or lower "intensity" exercise at all? It was BRUTAL beyond description, and when combined with such an intense weight training regime would cause most to wonder why "overtraining" was not the result, and I have no answer except that maybe over training has boundaries a little further out than thought. One interesting note was the stair day after leg day. DOMS was ususally VERY present, yet after the first couple flights, despite the pain, I found speed. My only explanation was that the edema might have offered greater ability, and that the PTF (post tetanic facilitation) of the heavy leg presses or squats helped.. Did you find the HIIT helped to reduce DOMS? I've always found that additional training seems to reduce DOMS? As I look back on it now, I marvel at the amount of power and work perfromed. I weighed over 230# and always did 2 steps at a time. I have to say it was a wonderful feeling to at 49-50 years of age and 230# not only be in my best shape strength wise, but to have cardio capabiities that exceeded even pro and olympic athletes on the stairs. I regularly vanquished LA Lakers, SM Track club members, as well as even the great Ed Moses many times. As well this was at 230# which made my power output far greated than those lighter than me, and meant a far greater O2 uptake was present. The endorphin rush was "heady", and I was a happy guy. It is what intensity in training is all about. ;D Thanks again for your time and effort!! Jamie
|
|
|
Post by John A. Casler on Apr 21, 2007 13:26:23 GMT -8
How long would approximately 20 sets take you to complete? Would you walk down the steps? No rest periods or lower "intensity" exercise at all? At that time no rest periods. As I said it was "INTENSE". In fact my whole training focus was on just how much "True Intensity" I could apply and endure. No I didn't walk down the steps, I went down as quickly as I could since I found that a quick decent allowed me to lower my time. Decents were around 45 seconds and aascents were 1:15 +. I knew each flight what the pace was. The initial goal was t odo the first 10 in 20 minutes, or as close to as possible. Then I would back off and pace myself to 22-23 minutes for the second 10. My best time in the end was below 42 minutes. Which is an average of 2:06+ per flight. Did you find the HIIT helped to reduce DOMS? I've always found that additional training seems to reduce DOMS? Somewhere in the back of my mind, I felt that the HIIT was intense enough to perform a couple functions: 1) Hormonal stimulation - specifically HGH, IGF-1, and testosterone 2) Somewhat of a metabolic synergist to the general processes I lived with DOMs during that period and would have been concerned if it was not present, since in addition to the basic ROGUE HIT program I have suggested, We were also using significant Partner assisted ECCENTRIC Actions in some of the key sets. I cannot explain how brutal (yet doable) it was. I was amazed at the capacity, not only of myself, but of my partners. That is why I sometimes question the suggestions of CNS exhaustion, since I never encountered it, or anything that I could recognize as that.
|
|