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Lookin fwd to the samples!
Anyone rec a pre-workout supp (I used to love Jack3d) that you take in the evenings (6-7ish) and doesn't interfere with sleep later on?
Thanks much!
Why does it take two days to really get sore after really going hard?
Looking for the science behind this one thanks.
what would you do with it?
I'm 34, in good shape, I've run GST and HIIT programs when I wasn't working in an office so much and know what I'm doing in the gym.
Basically my issue = should I do...
So I've been staying in pretty good shape after an RFL run that lost me a few pounds, which of course I regained over July 4th weekend.
Going to run a 3rd Macro based on my last run though going...
Like a fool, miscalculated my 1RMs for Dips/Pulls again by leaving out my BW. Luckily haven't hit gym.
They are -
Dips 300 (115pds on belt)
Pulls 260 (75pds on belt)
Aight
Back Squat
WU
195 pds x 8, 8; AMRAP = 12
c. supp:
DB Lunges @ 50 x 5, 5, 5, 5.
Single Leg Press @ 180 x 5, 5, 5, 5..
Single Leg Calf Raises @ 240 x 5, 5, 5, 5.
New 1RM =
Squat - 320 (310)
Pull - 45 (30)
Dead - 390 (375)
Dip - 95 (85)
But I am going to run two weeks of RFL so am just going to dial in two 60%/70% workouts.
Which means
Weighted Dips
WU
@ 100 AMRAP =2, x 1, 1.
b. Supp
MPress @ 40 x 9, 9, 9, 9.
DB Bench @ 60 x 8, 8, 9, 8.
Push Downs @ 80 x 8, 8, 8, 8.
Sumo BB Deadlift
WU
@ 355 ARMAP = 2. HOLY SH-T. x 1, 1.
b. supps
BB Good Morning @ 115 x 9, 8, 9, 9.
Cable Pullthrough @ 80 x 9, 9, 9, 10.
Shrugs @ 85 x 9, 9, 9, 10.
Ryan,
I know you aren't a fan of the low-carb diets but I still would like your take on this. I am bout to finish my second Macro Cycle this weekend. (Been loving it). This perfectly coincides...
Close grip pull down WU
Close grip pull ups @ 50 AMRAP = 4, x 2, 2.
DB Row @ 75 x 9, 9, 9, 10.
Face Pulls @ 80 x 9, 9, 9, 10.
Rev EZ BB Curl @ 65 x 9, 9, 9, 10.
Ab work.
Ryan,
1. On my Micro 4 days at times I feel like I can get 2 reps of my core lift after I AMRAP. Any harm in that?
2. What about pausing when you do your AMRAP set? For example I did...
Thanks for the help guys.
I'm going to put the rails in next squat day and experience with getting out from under the load.
Thanks again.
Did my 4th Micro of my 2nd Macro today - squats. HOLY SH-T was it hard.
I AMRAP'ed w/ 295 for 3 reps and then did two sets of 1. Had a great spotter who didn't over help but made me confident....
Back Squat
WU
295 pds x AMRAP = 3, x 1, 1. Holy Sh-t that was a lot of weight for me. Definitely needed the excellent spot I got.
b. supp:
DB Lunges @ 40 x 8, 8, 8, 8.
Single Leg Press @...
Ryan,
What about this workout, with kettlebells, for the full body day you have set up?
I have two 40pd kettlebells and this always sounded good.
Do all of this MMA workout without letting...
Weighted Dips
WU
@ 75 AMRAP = 5, x 4, 4.
a. Supp
MPress @ 30 x 18, 17, 15.
DB Bench @ 45 x 16, 14, 15.
Push Downs @ 50 x 16, 16, 18.
Exactly. For me the simple brilliance of it is twofold - the mechanical way you are attacking your 1RM for a huge core move like Deads combined with the rotation of rep schemes for the supplement...
1. Wanted to big up this program AGAIN. Did my Macro 2, Micro 3 Lift day and the feeling of getting up 315 for 8 reps on my Deadlifts was just awesome. For me that's a ton of weight and the rush...