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Post by beaumann on Feb 19, 2011 9:22:13 GMT -8
On Monday I am going to go back to the 3 way split(1.legs,2.back and chest,3shoulders and arms). I have noticed that even training once every 5-7 days, it is still very demanding even though I am at the beginning of my program. I figure I should start the split now and be able to cut my workouts down in time and up my frequency a bit.
I will also be able to take more rest time between sets since I am not trying to do to many bodyparts in one session.
In the long run, I think this will benefit me greatly.
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Post by John A. Casler on Feb 19, 2011 9:37:13 GMT -8
I agree.
When moving to the upper levels of performance and stimulus, I feel it would be far more difficult to give adequate attention to an exercise/bodypart if you don't SPLIT.
Also I find balancing antagonistic actions (ex; Bench Press/Rows or Dips/Chins) in alternating sets is also a good idea.
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Post by beaumann on Feb 21, 2011 8:58:14 GMT -8
2/21 workout: Front squats: 95#x25(+3) 145#x11(+1) 145#x5(-5) I tried doing to much my first two sets, my third set suffered for it. Next time, I will go up 5# on my first set and do the 20 reps. Then I will drop the second set down to 125# and go for 15. I will stick with 145# for my last set. Learned a lesson today. Calf raises on leg press: 115#x24(+2) 165#x17(+2) 205#x12(+1)
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Post by John A. Casler on Feb 21, 2011 15:46:54 GMT -8
2/21 workout: Front squats: 95#x25(+3) 145#x11(+1) 145#x5(-5) I tried doing to much my first two sets, my third set suffered for it. Next time, I will go up 5# on my first set and do the 20 reps. Then I will drop the second set down to 125# and go for 15. I will stick with 145# for my last set. Learned a lesson today. Calf raises on leg press: 115#x24(+2) 165#x17(+2) 205#x12(+1) Couple thoughts: 1) Not sure how well the High Rep Set will do in the Front Squat in the long run. Since the level of stabilization is high in the FS they may be rather difficult when the load gets heavy. I too am tall, and while back when I was a kid I could without training use some pretty good weights, I didn't use High Reps. Be Careful. 2) In the CALF raise, I'd suggest heavy sets of 10 or 12 reps. I think the higher reps waste time. My normal calf routine is XXX# x 12 reps x 5-10 sets.
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Post by beaumann on Feb 21, 2011 21:01:57 GMT -8
Ill say, my legs were beat and my front delts were shot after that 25 rep set. By the time I got to my third set I had a real hard time holding the bar on my shoulders. That's why I cut the set short.
In your experience, would a 12/10/8 rep protocal be sufficient?
For the calf raise, should I do maybe a 12/10/8 also?
Thanks.
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Post by John A. Casler on Feb 22, 2011 8:36:19 GMT -8
Ill say, my legs were beat and my front delts were shot after that 25 rep set. By the time I got to my third set I had a real hard time holding the bar on my shoulders. That's why I cut the set short. In your experience, would a 12/10/8 rep protocal be sufficient? Yes, while you are likely doing them for a reason, and you want to strengthen your upper body too, you may be limiting your leg and hip potential a bit. 20 rep squats with the load on your traps is much different than 20 reps with it resting in front of your neck. As you will often see written, Calves seem to require "more" work than some of other muscle groups. They also like HEAVY weights. As well a few minutes of stretching them will suffice as a warm up. SO I would perform "straight sets" with the heaviest weight I could use (I use 560# on a standing machine) I would use a load that I can get 12-15 reps with on the first set, then take only the time it takes to walk to the training log and record the set, and then walk back and perform the second and so on. Calves require WORK to grow, so I would do no less than 4-5 sets this way, and up to 10 sets (which sounds like a lot, but when you rest no more than 30-40 sec between sets takes no time at all) The reason most can't grow the calves, is they don't give them enough work. one or two sets won't give you anything no matter what the intensity, unless you are a genetic marvel. And forget seated calves. Your Leg Press Calves are great (remember to focus on the STRETCH portion) and Standing calves are too. Keep the legs almost straight, but not locked, and keep the hams tensioned.
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Post by beaumann on Feb 22, 2011 9:59:09 GMT -8
Ill be honest with you John.
The reason that I started doing front squats in the first place is because I was highly motivated by WSM athletes. Particularly Joako Ahola, because we have similar builds(long arms, narrow clavicles, he was a weak bencher, and a hell of a deadlifter).
Strongmen do front squats because it helps them with functional strength in contests. While I have no intention in becoming a strongman, I was up for a new challenge since I had been stuck at 250# for 5 reps in the conventional squat for quite some time.
I agree they will probably not take me very far in leg development, but at the time I started them I was motivated to try something else.
It has been three months since I did regular squats, maybe I should go back to them with Rogue HIT sets and see if I can't get past that hump.
Ill hit my calves real hard next time with five sets with 225#.
Thankyou.
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Post by John A. Casler on Feb 23, 2011 15:04:38 GMT -8
Ill be honest with you John. The reason that I started doing front squats in the first place is because I was highly motivated by WSM athletes. Particularly Joako Ahola, because we have similar builds(long arms, narrow clavicles, he was a weak bencher, and a hell of a deadlifter). Strongmen do front squats because it helps them with functional strength in contests. While I have no intention in becoming a strongman, I was up for a new challenge since I had been stuck at 250# for 5 reps in the conventional squat for quite some time. I agree they will probably not take me very far in leg development, but at the time I started them I was motivated to try something else. It has been three months since I did regular squats, maybe I should go back to them with Rogue HIT sets and see if I can't get past that hump. I am in the same boat bodyframe wise. Tall Guys need to use a low bar placement (lower on the shoulders) and will need to lean forward more due to the leverages. Many attempt NOT to lean forward and that automatically limits your squat load potential. But this is a dual edged sword. Leaning forward also stresses the low back. So the ONLY safe and effective way to strengthen the back is to start light. How light is that? Maybe 135# And use the following: 1) Place the bar as low on your shoulders as you can and still control a heavy weight. Don't focus on keeping erect, allow youself to lean forward and squat with your upper thighs and glutes, NOT your knees. 2) Start light 135# might even be heavy. 3) Only squat "IN" a power rack with safety pins set at the dept you want to reach (Put towels on the pins so they don't clang) 4) Warm up Totally with maybe 30-40 reps with the bar (45#) going to touch the pins on each rep. 5) Then in the real sets, for the first couple months DEAD STOP the last rep on the pins for 1-2 seconds. DO NOT RELAX. In fact stop it 1" above the pins to keep the tension, and then complete the rep. This will build strength, power, and bottom position, as well as teaching you to keep the back and torso engaged and stable. 6) Then start increasing the load with that form, position and perfromance. If you do this correctly, you will begin to feel STRONG and Powerful in the BOTTOM position and everything else will be easy. Look how LOW Ed Corney carries the bar to keep up with Arnold. He carries it progressively lower as the weight increases. Last set is the right position Your calves will thank you with pain and growth. Push that weight heavier whenever you can. If it is a 45 degree angle LP, I'd like to see you get up over 400# over time.
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Post by beaumann on Feb 25, 2011 9:08:03 GMT -8
2/25 workout Deadlifts: 135#x2 205#x2 275#x2 345#x2 415#x0 I felt strong today, and I really thought I could get it up. Ill just stick to working sets next time. Wide chins on asst machine: BW-85#x12 BW-85#x8 BW-85#X8 I tried just my bodyweight but could only do 3 half reps. So I got on the assist machine for some working sets. You can tell I haven't done any chin movements for about 2 years. The reason is I have wide upper lats already and I have been putting my focus into exercises that develop the lower lats. DB flyes: 40#'sx20(+5#) 45#'sx11(+5#) 50#'sx5(+5#)
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Post by beaumann on Feb 28, 2011 8:40:55 GMT -8
2/28 workout: Standing DB shoulder press: 35#'sx17(+5#) 40#'sx8 45#'sx6 I did them standing this time. Probably do it that way from now on. Alt. DB curls: 30#'sx32(+2) 35#'sx28(+2) 40#'sx22(+2) Barbell behind the neck extensions: 45#x20 55#x10 55#x10 I have never done them before and I wanted to try them out. In all it was a good workout.
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Post by beaumann on Mar 4, 2011 12:11:09 GMT -8
3/4 workout:
Squats: 135#x20 165#x10 185#x5
These were all relatively easy.
Calve raises on a leg press machine: 235#x11 235#x11 235#x11
These were kind of hard, but manageable.
Good workout, will be is to improve on my squats.
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Post by John A. Casler on Mar 6, 2011 9:51:40 GMT -8
Good Numbers!
And the Calves are supposed to be hard ;D
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Post by beaumann on Mar 6, 2011 20:17:04 GMT -8
My conditioning must be getting better because I didn't hurt very much the day after these workouts.
Next time I will increase my poundages in my squat by 5# on each set. I know I could do more but I learned I need to take it slow if I want to keep reasonable gains.
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Post by beaumann on Mar 9, 2011 10:03:36 GMT -8
3/9 workout:
Deadlifts: 280#x5(+5#) 350#x4
Wide chins on asst machine: BW-85#x13(+1) BW-85#x9(+1) BW-85#x8
Bench press: 135#x15 155#x6
Flyes: 30#x15
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Post by beaumann on Mar 15, 2011 11:19:13 GMT -8
3/15 workout:
Standing DBell Shoulder press: 35#'sx20(+3) 40#'sx8 45#'sx6
Alt DBell Curls: 35#'sx32(+5#) 40#'sx30(+5#) 45#'sx18(+5#)
Behind the neck barbell ext. 45#x20 50#x15 50#x10
I felt very strongon the presses and curls today
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