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Post by John A. Casler on Feb 4, 2009 13:55:18 GMT -8
Hi BeauMann,
I have copied and pasted your BLOG to its own thread to avoid confusion ===========================================
Hey All, This is the beginning of my Rogue HIT training blog
1/26
Chest and Back: Set 1: Barbell Bent Rows: 85x30 Dips: BWx20
Set 2: Barbell Bent Rows: 105x18 Dips: BWx15
Set3: Barbell Bent Rows: 120x10 Dips: Bwx10
Bodyweight: 232
1/30
Legs and torso:
Set 1: Squats: 135x30 Sit-ups: BWx10
Set 2: Squats: 175x15 Sit-ups: BWx15
Set 3: Squats: 200x10 Sit-ups: BWx20
Bodyweight: 237
2/3
Shoulders and arms:
Laterals Set 1: 15x30 Set 2: 20x20 Set 3: 25x15
Set 1: Barbell Bent Rows: 65x24 Set 1: Close grip Bench 65x30
Set 2: Barbell Bent Rows: 80x15 Set 2: Close grip Bench 80x20
Set 3: Barbell Bent Rows: 100x8 Set 3: Close grip Bench 100x15
Bodyweight: 235.5
As you can see, my weights are fairly light. I did lose a lot of strength from doing 1 set per bodypart for the last two years.
It took me 9 days to complete the cycle, I know I am supposed to do this weekly but I am a little out of condition right now so these workouts are really hurting. (Especially the 30 rep squat. Boy my legs hurt.)
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Post by John A. Casler on Feb 4, 2009 14:16:26 GMT -8
Hey All, This is the beginning of my Rogue HIT training blog 1/26 Chest and Back: Set 1: Barbell Bent Rows: 85x30 Dips: BWx20 Set 2: Barbell Bent Rows: 105x18 Dips: BWx15 Set3: Barbell Bent Rows: 120x10 Dips: Bwx10 Bodyweight: 232 I'm confused on the BWT dips. Are you able to do 20reps with Bwt? Wow!! Secondly, are you not increasing the load by adding weight on the 2nd and 3rd sets? 1/30 Legs and torso: Set 1: Squats: 135x30 Sit-ups: BWx10 Set 2: Squats: 175x15 Sit-ups: BWx15 Set 3: Squats: 200x10 Sit-ups: BWx20 Bodyweight: 237 Good job! Are you able to do "reverse loaded squats" on the lat machine? Or barbell rollouts? 2/3 Shoulders and arms: Laterals Set 1: 15x30 Set 2: 20x20 Set 3: 25x15 Set 1: Barbell Bent Rows: 65x24 Set 1: Close grip Bench 65x30 Set 2: Barbell Bent Rows: 80x15 Set 2: Close grip Bench 80x20 Set 3: Barbell Bent Rows: 100x8 Set 3: Close grip Bench 100x15 Bodyweight: 235.5 I would suggest doing the laterals "after" the benches and rows. As you can see, my weights are fairly light. I did lose a lot of strength from doing 1 set per bodypart for the last two years. It took me 9 days to complete the cycle, I know I am supposed to do this weekly but I am a little out of condition right now so these workouts are really hurting. (Especially the 30 rep squat. Boy my legs hurt.) There is no "weekly" requirement, that just seems to work for many. I train the same exercises every 10-12 days (but then I'm 60) so let your body and recovery be your guide.
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Post by beaumann on Feb 5, 2009 8:03:10 GMT -8
Hey Bio,
I did not add weight to each set of dips because after that 20 rep set, I was fairly tired. When I get stronger and better conditioned to work with three sets, I will add weight.
I have not done any direct ab work for a while, so even three sets of sit ups (though easy), made my abs hurt like hell the next day. Down the road I will try reverse squats or roll outs.
I just assume do laterals with arms because of the small muscles being worked that day, but if you think I should work them on chest and back day, maybe I will give it a try.
Thanks again
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Post by John A. Casler on Feb 6, 2009 15:39:50 GMT -8
Hey Bio, I did not add weight to each set of dips because after that 20 rep set, I was fairly tired. When I get stronger and better conditioned to work with three sets, I will add weight. I have not done any direct ab work for a while, so even three sets of sit ups (though easy), made my abs hurt like hell the next day. Down the road I will try reverse squats or roll outs. I just assume do laterals with arms because of the small muscles being worked that day, but if you think I should work them on chest and back day, maybe I will give it a try. Thanks again 20 reps in the DIP with a bwt of 230# is quite an accomplishment. Regarding the laterals, I had good luck also with a special version of highpulls (but I needed substantial posterior delt work) where I attached a "BAND" to the bar so that when I perfromed the high pull, the band was making the "Force Vector" (angle of force) slightly out in front of me.
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Post by beaumann on Mar 18, 2009 6:56:58 GMT -8
Hello John
Just wanted to tell you that my training is going good. I am getting noticebly thicker throughout my shoulders, chest, and back. I have been fine tuning this program for the last month to suit my weak areas. That is why I havent posted anything in a while. My program is as follows
Day 1
Leg presses: 270x20 315x20 360x14
Day 2 Barbell Rows: 145x20 185x11 195x8
Close grip Bench: 115x20 135x12 145x9
Day 3 Incline Dumbell Press: 55'sx20 60'sx11 65x8
Upright Db Rows 20'sx20 25'sx15 30'sx10
As you can see, I have a long way to go with some of these exercises. That is why I pick them, though. I have always done exercises that I am strong at but not exercises that I am weak at. I figure if I become strong at these movements it will add some much needed growth to my weak areas,(chest ,rear delts,triceps)
I have bumped up my protein intake also, vearing away form Dardens high carb , low protein recommendations. I don't hurt as much as I used to in between workouts.
I will keep pumping, thanks again
BeauMann
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Post by John A. Casler on Mar 18, 2009 12:31:57 GMT -8
Hello John Just wanted to tell you that my training is going good. I am getting noticebly thicker throughout my shoulders, chest, and back. I have been fine tuning this program for the last month to suit my weak areas. That is why I havent posted anything in a while. My program is as follows Day 1 Leg presses: 270x20 315x20 360x14 VERY respectable weights and I can see those increasing significantly over time. These too are very impressive. Be especially careful with your low back on these and a good "insurance policy" is keeping your head up, your back flat, (or slightly arched) and your butt out. Increase slowly and safely, but there is something fantastic about using 225# on rows, and if you get to 315# you will be in a very exclusive club. Yes showing good strength in all of these. Take your time and make small jumps, setting PR's first and then eventually Rep Maxes in all of them. I am always a fan of Strengthening you Weaknesses. Looking forward to your updates.
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Post by beaumann on Mar 22, 2009 9:01:04 GMT -8
3/18 workout Close Grip bench: 115x20 135x13 (+1) 145x11 (+2) Barbell Rows: 145x20 185x13 (+2) 195x9 (+1) I do my barbell rows Dorian Yates style now. I get a better squeeze in my lower lats and it is not so hard on my back. Thats why the weights are higher now as opposed to what I was doing earlier. I have been reading alot about CNS fatigue and how it relates to failure training on Dr D's forum. I have not trained to failure in 2 months, nor have I done a whole body routine. I am seriously felling better and stronger than I have felt in a long time.
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Post by John A. Casler on Mar 24, 2009 22:36:04 GMT -8
3/18 workout Close Grip bench: 115x20 135x13 (+1) 145x11 (+2) Barbell Rows: 145x20 185x13 (+2) 195x9 (+1) I do my barbell rows Dorian Yates style now. I get a better squeeze in my lower lats and it is not so hard on my back. Thats why the weights are higher now as opposed to what I was doing earlier. I have been reading alot about CNS fatigue and how it relates to failure training on Dr D's forum. I have not trained to failure in 2 months, nor have I done a whole body routine. I am seriously felling better and stronger than I have felt in a long time. Wow! That is some pretty good progress "right out of the blocks" and you are going to think this advice a little strange, but "don't progress TOO fast". Try to keep your progressions to 1 rep, or jst a couple pounds per lift. Now obviously if it is "silly easy" boost it, but progress will come like clockwork with this routine and you want it to be slow and regular, not jump and stall. Plus you will reach some VERY heavy weights (if you follow it strictly) and you need to progress slowly so your body conditions to be able to handle those loads. The worst thing you can do is start too HIGH or progress too fast. Also please know that as the weights get heavier, the rest between sets may get longer. Great job. Please post your workouts so others can see how you are doing and I can keep an eye on you.
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Post by beaumann on Mar 25, 2009 15:10:04 GMT -8
3/23 workout Leg Press: 270x20 315x20 360x16 +2 Progressing very slowly on legs. In no hurry to increase to much weight. 3/25 workout Incline Dumbell Press: 55x20 60x13 +2 65x10 +2 Upright Dumbell Rows: 25'sx20 ^10lbs 30'sx15 ^10lbs 35'sx10 ^10lbs Moving up fast on my rows because weight is easy, but I am breaking myself in anyway.
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Post by beaumann on Apr 4, 2009 7:24:57 GMT -8
3/27 workout Close Grip Bench: 115x20 125x15 Oops!@ 135x13 145x12 + 1 I did 125 thinking I did 135 for 15 easy reps. I felt awesome til I went to add weight and went "ahhh nuts!" So I had to redo my 135 set and lost a little strength to boost through the next two sets. Barbell Rows: 145x20 185x15 +2 195x11 +2 I was thinking of switching over to Deadlifts for a while. What reps ranges do you recommend for that? 4/2 workout Dumbell Upright Rows: 20'sx20 30'sx15 35'sx10 I really concentrated on form on this exercise, keeping the hands well below the elbows as I pull the weight. Incline Dumbell press: 55x20 60x15 +2 65x11 +1 I am please on how well my pushing exercises are progressing.
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Post by beaumann on Apr 8, 2009 10:48:10 GMT -8
4/8 workout Deadlifts: 135x12 185x8 205x6 These are relatively light weights for me, but I must break into Deadlifting. I was once able to do singles with 450 all day. That was a while ago, though. Close grip bench: 115x20 135x15 +2 145x14 +2 I think it is time to move up in weight Next workout I will move up 10lbs. on each set. It is going great!!
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Post by John A. Casler on Apr 8, 2009 15:05:40 GMT -8
4/8 workout Deadlifts: 135x12 185x8 205x6 These are relatively light weights for me, but I must break into Deadlifting. I was once able to do singles with 450 all day. That was a while ago, though. Close grip bench: 115x20 135x15 +2 145x14 +2 I think it is time to move up in weight Next workout I will move up 10lbs. on each set. It is going great!! Good WORK!! Yes it is ALWAYS a good idea to take DL increases slowly. If you add only 5# a week, in a year you'll be over 460# x 5. And yes your CGBP's do need more weight and maybe 25#-30# jumps As in: 125# x 20 150# x 10 175# x 5-6
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Post by beaumann on Apr 13, 2009 7:45:48 GMT -8
4/13 workout
Incline Dumbell Press:
60'sx20 70'sx12 80'sx6
I made a big jump in my weights for this exercise. I probably should have done 75's for my last set, but I wanted to do the 80's because I haven't done them in a while.
Dumbell Upright rows:
20'sx20 30'sx15 35'sx10
I am concentrating on form for this exercise, really trying to work on the side and rear delts.
Going great!!!
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Post by John A. Casler on Apr 15, 2009 22:23:35 GMT -8
4/13 workout Incline Dumbell Press: 60'sx20 70'sx12 80'sx6 I made a big jump in my weights for this exercise. I probably should have done 75's for my last set, but I wanted to do the 80's because I haven't done them in a while. Dumbell Upright rows: 20'sx20 30'sx15 35'sx10 I am concentrating on form for this exercise, really trying to work on the side and rear delts. Going great!!! Good Numbers. Since this is not a usual rep scheme, it might take 4-6 weeks to actually settle into your good weights and the jumps for each rep range. In 2-3 months you'll be repping the 80's for 12-15 reps Remember one of the "most important" things to getting high reps with the 80's is "POWERFULLY" ripping them into position so that they feel "LIGHT". If you struggle to get them into position, they will always feel difficult. So, rip all three sets into postition so they ALL feel light. One of the most important points to lifting heavy on this program is making the weights feel light.
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Post by beaumann on Apr 19, 2009 9:29:40 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.
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