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Post by restpause on Sept 13, 2007 5:27:48 GMT -8
Next monday I will start up training Rogue-HIT. Curently I'm training DC (Doggcrapp) and enjoy that kind of training! I have tried Rogue-HIT before, but only for a short while.
Here is my training program:
(1) Set 1: Pulldown w/ undergrip (30) Set 2: Smith incline press (30) Set 3: Pulldown w/ undergrip (15) Set 4: Smith incline press (15) Set 5: Pulldown w/ undergrip (10) Set 6: Smith incline press (10)
Nautilus abdominal (JReps) (c) (m) (s)
(2) Set 1: Reverse loaded squats (30) Set 2: Smith squat (30) Set 3: Reverse loaded squats (30) Set 4: Smith squat (15) Set 5: Reverse loaded squats (30) Set 6: Smith squat (10)
Nautilus toepress (5 sets)
Nautilus lower back (JReps) (s) (m) (c)
(3) Set 1: EZ-bar curl (30) Set 2: EZ-bar close grip benchpress (30) Set 3: EZ-bar curl (15) Set 4: EZ-bar close grip benchpress (15) Set 5: EZ-bar curl (10) Set 6: EZ-bar close grip benchpress (10)
Nautilus super forarm - Reverse wrist curl - Wrist curl - Supination - Pronation - Grip
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Post by John A. Casler on Sept 14, 2007 16:58:10 GMT -8
Hi RestPause, Good to have you on board. Looks like a good system. The first few workouts will likely be used to "find" your weights in those rep ranges. There is no rush on this system and the idea, of course is to create a "very long" period of small progressions. Be careful not to make too large of jumps, since the body needs to respond and adapt at a pace that will not create "over reaching", which is a condition prior to "over training". If you have any questions please post them to the board so we can all share our experiences. Looking for ward to you posting to the Rougue Hit Blogs how the training is going. Next monday I will start up training Rogue-HIT. Curently I'm training DC (Doggcrapp) and enjpy that kind of training! I have tried Rogue-HIT before, but only for a short while. Here is my training program: (1) Set 1: Pulldown w/ undergrip (30) Set 2: Smith incline press (30) Set 3: Pulldown w/ undergrip (15) Set 4: Smith incline press (15) Set 5: Pulldown w/ undergrip (10) Set 6: Smith incline press (10) Nautilus abdominal (JReps) (c) (m) (s) (2) Set 1: Reverse loaded squats (30) Set 2: Smith squat (30) Set 3: Reverse loaded squats (30) Set 4: Smith squat (15) Set 5: Reverse loaded squats (30) Set 6: Smith squat (10) Nautilus lower back (JReps) (s) (m) (c) (3) Set 1: EZ-bar curl (30) Set 2: EZ-bar close grip benchpress (30) Set 3: EZ-bar curl (15) Set 4: EZ-bar close grip benchpress (15) Set 5: EZ-bar curl (10) Set 6: EZ-bar close grip benchpress (10) Nautilus super forarm - Reverse wrist curl - Wrist curl - Supination - Pronation - Grip
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Post by restpause on Sept 16, 2007 12:16:26 GMT -8
How many reps should i shoot for? For example in the smith incline press 1 set the goal is 30 reps, should I try to use a weight that will make me reach failure by 25 reps or more/less?
And what about set 2 (15 reps goal) and set 3 (10 reps goal)?
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Post by John A. Casler on Sept 16, 2007 12:54:32 GMT -8
How many reps should i shoot for? For example in the smith incline press 1 set the goal is 30 reps, should I try to use a weight that will make me reach failure by 25 reps or more/less? And wat about set 2 (15 reps goal) and set 3 (10 reps goal)? Yes, selecting the original loads is a little difficult, since you are not familiar with those rep limits. I'd pick say, 25/12/8 and then increase the reps of each to 30/15/8 before adding weight. However if some weight is clearly not aligned to the rep range, make the adjustment to get it there and proceed. Start slightly below what you perceive as RM's in those ranges and allow yourself to "progress" slowly to RM's (most will PR's since you have no "official" PRs at those weights and reps anyhow.
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Post by restpause on Sept 16, 2007 13:19:45 GMT -8
How many reps should i shoot for? For example in the smith incline press 1 set the goal is 30 reps, should I try to use a weight that will make me reach failure by 25 reps or more/less? And wat about set 2 (15 reps goal) and set 3 (10 reps goal)? Yes, selecting the original loads is a little difficult, since you are not familiar with those rep limits. I'd pick say, 25/12/8 and then increase the reps of each to 30/15/8 before adding weight. However if some weight is clearly not aligned to the rep range, make the adjustment to get it there and proceed. Start slightly below what you perceive as RM's in those ranges and allow yourself to "progress" slowly to RM's (most will PR's since you have no "official" PRs at those weights and reps anyhow. Ok, thanx! I'm ready to give "Rogue-HIT" a fair trial then:) I tried your "revers-loaded-squat-exercise" today and got more hang of it than yesterday, but its not easy!
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Post by restpause on Sept 17, 2007 5:50:07 GMT -8
17/09-2007
Set 1: Pulldown w/ undergrip (30) 118kg x 30
Set 2: Smith incline press (30) 50kg x 27
Set 3: Pulldown w/ undergrip (15) 139kg x 12
Set 4: Smith incline press (15) 60kg x 12
Set 5: Pulldown w/ undergrip (10) 159kg x 7
Set 6: Smith incline press (10) 70kg x 5
Nautilus abdominal (JReps) (c) 130pounds x 15 (m) 120pounds x 15 (s) 110pounds x 15
The first workout went OK, I will have to get adjusted to the fast reps and the excercise sequence in the next weeks.
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Post by restpause on Sept 19, 2007 13:02:08 GMT -8
Set 1: Reverse loaded squats (30) 200pounds x 30
Set 2: Smith squat (30) 70kg x 25
Set 3: Reverse loaded squats (30) 200pounds x 30
Set 4: Smith squat (15) 90kg x 12
Set 5: Reverse loaded squats (30) 200pounds x 30
Set 6: Smith squat (10) 110kg x 7
Nautilus toepress (5 sets) 340pounds x 15 340pounds x 12 340pounds x 10 340pounds x 10 340pounds x 9
Nautilus lower back (JReps) (s) 180pounds x 15 (m) 160pounds x 15 (c) 140pounds x 15
I will use more weight on the reverse loaded squat the next time. I need to do it some more to get a hang of it, never done that exercise before.
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Post by restpause on Sept 21, 2007 12:17:18 GMT -8
Set 1: EZ-bar curl (30) 27.5kg x 28
Set 2: EZ-bar close grip benchpress (30) 37.5kg x 30
Set 3: EZ-bar curl (15) 37.5kg x 12
Set 4: EZ-bar close grip benchpress (15) 47.5kg x 15
Set 5: EZ-bar curl (10) 47.5kg x 5
Set 6: EZ-bar close grip benchpress (10) 57.5kg x 12
Nautilus super forarm - Reverse wrist curl 30pounds x 22
- Wrist curl 100pounds x 25
- Supination 100pounds x 20
- Pronation 100pounds x 30
- Grip 200pounds x 14
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Post by John A. Casler on Sept 21, 2007 12:33:12 GMT -8
Looks good,
Now you have the first three session logged, it is time to start the clock.
Progress should be very easy the first several weeks in most of the sets.
Each time you "better a set over last week" place a star * beside it, so we can keep track of when you hit a better performance.
Also let us know when you have set any "all time" PR's in any of the sets.
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Post by restpause on Sept 21, 2007 21:32:30 GMT -8
Looks good, Now you have the first three session logged, it is time to start the clock. Progress should be very easy the first several weeks in most of the sets. Each time you "better a set over last week" place a star * beside it, so we can keep track of when you hit a better performance. Also let us know when you have set any "all time" PR's in any of the sets. Thanx! On my chest/back workout on monday I will do the chest exercise first and then the back exercise. For some reason I think I will do more reps on the chest exercise and not "lose" reps on the back exercise. We will see.... Have a nice weekend, just cardio for me saturday and sunday!
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Post by restpause on Sept 24, 2007 11:54:38 GMT -8
Todays workout:
Set 1: Smith incline press (10) LT: 50kg x 27 / TT: 50kg x 28
Set 2: Pulldown w/ undergrip (30) LT: 118kg x 30 / TT: 125kg x 26
Set 3: Smith incline press (30) LT: 60kg x 12 / TT: 60kg x 14
Set 4: Pulldown w/ undergrip (15) LT: 139kg x 12 / TT: 139kg 14
Set 5: Smith incline press (15) LT: 70kg x 5 / TT: 70kg x 5
Set 6: Pulldown w/ undergrip (10) LT: 159kg x 7 / TT: 159kg x 7
Nautilus abdominal (JReps) (c) LT: 130pounds x 15 / TT: 140pounds x 15 (m) LT: 120pounds x 15 / TT: 130pounds x 15 (s) LT: 110pounds x 15 / TT: 120pounds x 15
* The last set for each exercise feels really heavy, but still an OK workout.
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Post by John A. Casler on Sept 24, 2007 13:50:26 GMT -8
* The last set for each exercise feels really heavy, but still an OK workout. Hi RP, And the last set "SHOULD" feel heavy, since you have just preceded it with two very intense sets. In fact it would not be unusual, to lose a little ground on it. Just maintaining in the beginning is an accomplishment. That said, be sure to rest as much as needed in between sets, and be prepared to rest even longer, as you progress up the ladder. Bad news is, these first few workouts are going to be the easiest workouts you have in the program. It is all "pushing the envelope" from here. Be sure that each rep of the initial sets is performed in such a way that you are not "intentionally" going slow. Time during each set, is an enemy. The more quickly, you can perform each set in "SAFE" form, the better the effect it will have on the next set. Sets 1 and 2 are "primers" and "excitors" of the CNS for the final set. Going slow, creates more products of fatigue, and reduces the excitation of the CNS. Please remember too, that Set #1, it probably going to be the hardest set, since it doesn't have the advantage of the CNS facilitation. It is like 0-60 in 3 seconds. You need to come on that set with significant attack. All other parts of the workout are of no concern when you grab that bar for the first rep. It will determine what happens next. If you do nothing but make progress on the first set, and only match the 2nd and 3rd, IN FACT you have made progress on all three in the cumulative.
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Post by restpause on Sept 26, 2007 12:20:25 GMT -8
Todays training:
Set 1: Reverse loaded squats (30) LT: 200pounds x 30 / TT: 245pounds x 30
Set 2: Smith squat (30) LT: 70kg x 25 / TT: 70kg x 30
Set 3: Reverse loaded squats (30) LT: 200pounds x 30 / TT: 245pounds x 25
Set 4: Smith squat (15) LT: 90kg x 12/ TT: 90kg x 15
Set 5: Reverse loaded squats (30) LT: 200pounds x 30 / TT: 245pounds x 16
Set 6: Smith squat (10) LT: 110kg x 7 / TT: 110kg x 12
Smith squat (stretch/start position) 70kg x 15
Nautilus toepress (5 sets) LT: 340pounds x 15 / TT: 360 pounds x 15 LT: 340pounds x 12 / TT: 360 pounds x 12 LT: 340pounds x 10 / TT: 360 pounds x 10 LT: 340pounds x 10 / TT: 360 pounds x 8 LT: 340pounds x 9 / TT: 360 pounds x 7
Nautilus lower back (JReps)
(s) LT: 180pounds x 15 / TT: 200pounds x 15
(m) LT: 160pounds x 15 / TT: 180pounds x 15
(c) LT: 140pounds x 15 / TT: 160pounds x 12
* The squat was a shocker today, in my first set I did 30 reps (last time 25) and I felt that I could have done 35-40 reps! I stopped at 30 reps and will add weight next workout. Maybe I'll add 5kg's or 10kg's to each set..... Fawking fantastic:)
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Post by John A. Casler on Sept 26, 2007 17:49:16 GMT -8
Todays training: * The squat was a shocker today, in my first set I did 30 reps (last time 25) and I felt that I could have done 35-40 reps! I stopped at 30 reps and will add weight next workout. Maybe I'll add 5kg's or 10kg's to each set..... Fawking fantastic:) And so it begins ;D
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Post by restpause on Sept 28, 2007 9:35:30 GMT -8
Set 1: EZ-bar curl (30) LT: 27.5kg x 28 / TT: 27.5kg x 35
Set 2: EZ-bar close grip benchpress (30) LT: 37.5kg x 30 / TT: 42.5kg x 30
Set 3: EZ-bar curl (15) LT: 37.5kg x 12 / TT: 37.5kg x 15
Set 4: EZ-bar close grip benchpress (15) LT: 47.5kg x 15 / TT: 52.5kg x 18
Set 5: EZ-bar curl (10) LT: 47.5kg x 5 / TT: 47.5kg x 7
Set 6: EZ-bar close grip benchpress (10) LT: 57.5kg x 12 / TT: 62.5kg x 9
Nautilus super forarm - Reverse wrist curl LT: 30pounds x 22 / TT: 40pounds x 17 - Wrist curl LT: 100pounds x 25 / TT: 110pounds x 20 - Supination LT: 100pounds x 20 / TT: 110pounds x 20 - Pronation LT: 100pounds x 30 / TT: 110pounds x 30 - Grip LT: 200pounds x 14 / TT: 200pounds x 20
* Another unbelievable workout. The 2 first sets of each exercise went so much easier this time, the last set of each exercise is very heavy for me. * I have a fear before every workout that I will not get PR's, but I surprise myself with each and every time. We will see how it goes in the next sessions....
Usually I rest 2 days after the arm workout, but because of job obligations I will have to workout on sunday after 1 days rest. We will see how it goes.
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