The Life and Opinions of breathinglife, Gentleman - 1500@181 raw

[breathinglife]

Quick update before I go to bed.

Today's Workout:

Bench:
135x8
225x5
285x5
285x5
285x5
285x5
285x5

Incline:
135x5
200x5
200x5
200x5
200x5
200x5

[GoJu]

nice lifting man, lots of volume!

[breathinglife]

nice lifting man, lots of volume!

Thanks!




I'm sorry that my log has been so rushed. I haven't had much time recently.

Squat:
135x5
135x3
225x4
315x2
365x2
440x4 - vid
440x4
440x4
440x4
440x4
440x1 - I lost my balance on the second rep, and the bar slid off my back. Not fun. I probably should've used a belt on these sets. I haven't gone this heavy without a belt in a long time, if ever.

Pull-Downs:
90x12
220x6
220x6
220x6
220x6

[DesireToGrow]

Good stuff man. Not using a belt can be tough when you're in the midst of the workout, but I find that if I can complete a workout or tackle new weights beltless it gives me much more confidence to go heavier. Kinda like, well if I did that beltless...


Did you get barbell rash down your back from dumping it? No other injuries to report, right?

[LegosInMyEgos]

Strong squats, and I'm proud of you for not cheat racking it on the last set.

[breathinglife]

440x4 Video.

[breathinglife]

Good stuff man. Not using a belt can be tough when you're in the midst of the workout, but I find that if I can complete a workout or tackle new weights beltless it gives me much more confidence to go heavier. Kinda like, well if I did that beltless...


Did you get barbell rash down your back from dumping it? No other injuries to report, right?

I think my back is okay; I didn't really look. I took an ice bath, and don't feel that I have any injuries today. I did bend the best bar in my gym though, which makes me sad.

Strong squats, and I'm proud of you for not cheat racking it on the last set.

Eh, once I commit to a set I go into robot mode. This means that failure or completion are the only two options. Racking it before I'm done is not an option.

[DesireToGrow]

I think my back is okay; I didn't really look. I took an ice bath, and don't feel that I have any injuries today. I did bend the best bar in my gym though, which makes me sad.

Are you held financially responsible?

Eh, once I commit to a set I go into robot mode. This means that failure or completion are the only two options. Racking it before I'm done is not an option.

I should adopt that mentality. I could have had a third rep with my 420 yesterday but I didn't take it.

[breathinglife]

Are you held financially responsible?

No; most of their bars are bent. They don't care about the weight room at all. It is in the basement. It's nice because I can do whatever I want, but not nice because they don't take care of the equipment like they should.

I should adopt that mentality. I could have had a third rep with my 420 yesterday but I didn't take it.

The mentality is useful on squats mainly because I think people can really surprise themselves.

Last September, I adopted this mentality and was looking to hit 315x5x5. My max was probably around 400 at this time, and I was unsure of doing 315x5x5. I did it, and continued adding 10 lbs every week until I reached 375x5x5.

This past workout was the first squat rep I've missed since then.

Also, I forgot! Bodyweight this morning: 186.2!

[/JV/]

The mentality is useful on squats mainly because I think people can really surprise themselves.

Last September, I adopted this mentality and was looking to hit 315x5x5. My max was probably around 400 at this time, and I was unsure of doing 315x5x5.

That's crazy progress for 1 year. (Makes me wonder what the hell I've been doing for the last year.) Did you ever find form to be a limiting factor in your ability to progress on your squats or was that something that you had solid before pushing the weights up too much?

Impressive beltless 440x4x5. Your squats have quite a consistent concentric speed to them. Is that done on purpose?

[breathinglife]

That's crazy progress for 1 year. (Makes me wonder what the hell I've been doing for the last year.) Did you ever find form to be a limiting factor in your ability to progress on your squats or was that something that you had solid before pushing the weights up too much?

Impressive beltless 440x4x5. Your squats have quite a consistent concentric speed to them. Is that done on purpose?

Form was never really an issue for me in regard to gaining strength. Don't get me wrong, I've had form issues and still do, but a change in form hasn't contributed to a breakthrough in strength in my recent years of training. I'm sure it facilitates it, though.

Here is system I've been using that's given me such great progress the last year. (It's this that I based my last squat cycle off of.) I squat two times a week, average a total of 25 reps for my work sets. I just sent Cory (DesireToGrow) some of this info this past week, so I might as well post it here.

I do two squat days a week:
I do a heavy day that is in the range of reps/% below:
reps x sets - weight
x6x4 – 60%-75% (24 total reps)
x5x5 – 65%-80% (25 total reps)
x4x6 – 70%-80% (24 total reps)
x3x8 – 75%-85% (24 total reps)
x2x9-12 – 90% (18-24 total reps)
x1x6-12 – 95% (6-12 total reps)

Then I do a light day (50-65%) using one of the 24 or 25 total reps rep schemes above.

I generally taper my reps down and up my sets as I go. My 12/95 Squat Cycle was just a radicalization of these training principles that I set in stone.

I realized that when I first started training my instinct was to work up to a heavy 5 rep set, or a heavy triple in a pyramid-esque fashion. This worked alright for deadlift and bench, but was terrible for squat. It was only when I started training like the above that I started progressing. When I first began, I didn't do the light days and only trained once a week, but I feel 2x a week is definitely the way to go.

Yesterday was pushing the chart a bit; I was trying to do the x4x6 workout @ 85%. It was just a little too much. I think accidentally doing 83%x5x5 (430) last week went to my head.

I have heinous DOMs today. Time to go roll my IT bands. This will not be fun.

[LegosInMyEgos]

blah, if I end up having to do somthing like that to make my squat progress I'm going to be mad.

[breathinglife]

Oh, and I don't know why my concentric speed is so consistent. I've started wondering about that lately as well. It seems like it is consistent from about 80% to my max.

blah, if I end up having to do somthing like that to make my squat progress I'm going to be mad.

What's unappealing about it?

[LegosInMyEgos]

Oh, and I don't know why my concentric speed is so consistent. I've started wondering about that lately as well. It seems like it is consistent from about 80% to my max.




What's unappealing about it?

The fact that I could only progress doing a set % of my max for a set amount of reps/sets would piss me off.

Would basically mean (at least to me) that the human body only adapts effectively under certain circumstances and that training under these circumstances are much more important than hard work.

I've always thought that different training methods as long as you're not grossly under trained would all get you to the same place eventually with minimal differences in how long it would take. However, based on my lack of progress, and your progress and others on this site, I'm slowly beginning to question this.

[/JV/]

I do two squat days a week:
I do a heavy day that is in the range of reps/% below:
reps x sets - weight
x6x4 – 60%-75% (24 total reps)
x5x5 – 65%-80% (25 total reps)
x4x6 – 70%-80% (24 total reps)
x3x8 – 75%-85% (24 total reps)
x2x9-12 – 90% (18-24 total reps)
x1x6-12 – 95% (6-12 total reps)

Then I do a light day (50-65%) using one of the 24 or 25 total reps rep schemes above.

So it looks like you essentially made your own variation of Prilepin's Table with more volume and created a progression from week to week. That's what I've been missing. I'll have to give that a try. I also haven't been sure what to do for squats on the other lower day but a light recovery day sounds good.

How do you determine where your workouts will fall within the % range? Is that planned in advance too or do you decide based on how you feel that day?

[sirwazzles]

I've always thought that different training methods as long as you're not grossly under trained would all get you to the same place eventually with minimal differences in how long it would take. However, based on my lack of progress, and your progress and others on this site, I'm slowly beginning to question this.

I think similarly to this. I think the human body will adapt to the stresses put on it, regardless of what that stress is. But I don't think "different training methods as long as you're not grossly under trained would all get you to the same place eventually with minimal differences in how long it would take" because I also believe how the body adapts also applies to how much stress you put on it. And because different training methods, though they may all work, stress the body in different ways and in different amounts, I think some will work faster than others. This accounts for the rapid gains one is designed to make on linear progression programs versus the slower pace with advanced peaking programs. I do a lot of work to failure or within a rep of failure for this reason. My goal when working out is to destroy myself using heavy weight, so my body both has to repair and give me new muscle and to become able to lift heavier weight. Whether or not this is accurate, I dunno. I mean, how much do we really know about our bodies except by trial and error? But this belief, and by extension the way I workout, has worked really well for me. I mean, if you aren't pushing your body to it's absolute max with both reps and weight, can you really expect to gain as much as someone who does? (To some degree anyway, I don't think small discrepancies make much difference... ie. going to failure versus stopping just short of it.)

Sorry about the wall of text in your log breathinglife! Maybe you can join in with your opinions? I always enjoy discussing philosophies and such.

[breathinglife]

The fact that I could only progress doing a set % of my max for a set amount of reps/sets would piss me off.

Would basically mean (at least to me) that the human body only adapts effectively under certain circumstances and that training under these circumstances are much more important than hard work.

I've always thought that different training methods as long as you're not grossly under trained would all get you to the same place eventually with minimal differences in how long it would take. However, based on my lack of progress, and your progress and others on this site, I'm slowly beginning to question this.

Your theory couldn't be further from the truth. Example: the tiny country of Bulgaria (8 million population) performed pathetically at weightlifting until the country hired Abadjiev as its coach. They went on to win their first medals at the next olympics, and then win a total of 6 gold medals at the world championships--twice as many as the USSR (population 245 million).

In the same way, I believe different training methods produce radically different results. At the top levels of the sport, I believe this is often masked by steroids, especially within bodybuilding. With enough steroids in one's body, I believe your theory is much closer to the truth. I've seen IFBB pros train with VASTLY different methods and attain almost identical results. My own results, however, as well as those of other lifters I've trained do not support your theory.

My brother, who lifts ~470/350/520@165 has had similar results training with the table I developed. He was stalled at a 420 squat for 3 years; after a few months training with my methods he is up to an easy 455x2.

Women are a totally different matter, and I use totally different percentages for them.


So, to sum up, I don't at all believe that all training programs are equal. I do believe, however, there is more than one good training program. My own has just been so effective that I'm opting to try to develop it more.

So it looks like you essentially made your own variation of Prilepin's Table with more volume and created a progression from week to week. That's what I've been missing. I'll have to give that a try. I also haven't been sure what to do for squats on the other lower day but a light recovery day sounds good.

How do you determine where your workouts will fall within the % range? Is that planned in advance too or do you decide based on how you feel that day?

Haha, I actually described it to my brother it was my own Prilepin table.
I gauge it on how recovered I feel, but I generally try to push it as close to the upper percentages as possible.

I think similarly to this. I think the human body will adapt to the stresses put on it, regardless of what that stress is. But I don't think "different training methods as long as you're not grossly under trained would all get you to the same place eventually with minimal differences in how long it would take" because I also believe how the body adapts also applies to how much stress you put on it. And because different training methods, though they may all work, stress the body in different ways and in different amounts, I think some will work faster than others. This accounts for the rapid gains one is designed to make on linear progression programs versus the slower pace with advanced peaking programs. I do a lot of work to failure or within a rep of failure for this reason. My goal when working out is to destroy myself using heavy weight, so my body both has to repair and give me new muscle and to become able to lift heavier weight. Whether or not this is accurate, I dunno. I mean, how much do we really know about our bodies except by trial and error? But this belief, and by extension the way I workout, has worked really well for me. I mean, if you aren't pushing your body to it's absolute max with both reps and weight, can you really expect to gain as much as someone who does? (To some degree anyway, I don't think small discrepancies make much difference... ie. going to failure versus stopping just short of it.)

Sorry about the wall of text in your log breathinglife! Maybe you can join in with your opinions? I always enjoy discussing philosophies and such.

The opinions are welcome!
I agree that you need to be pushing yourself in some sense to be making progress. For example, I feel Sheiko methods have shown themselves quite effective, and my Prileprin-esque table I use to train my female lifters produces a routine very similar to Sheiko's: much lower percentages, but even more volume. My wife did not go above 95 lbs on squats for months, after which she easily squatted a PR of 215.


I had been leaning towards doing a Sheiko routine for a long time, and I feel that it would be effective, but I just don't think I have enough time at the moment.

[breathinglife]

Tonight's Workout:

Bench:
185x5
225x3
275x3
295x3
305x3
2 Board:
315x3
325x3
3 Board:
335x3
335x3

Bench + 195 lbs Bands:
45x3
65x3
85x3
105x3
125x3
145x3
165x3
165x3
165x3
165x3

Standing DB OH Press:
12sx20
30sx6
50sx6
60sx6
70sx6
60sx6
50sx6
50sx6

[Yonias]

Nice lifts, and interesting log.
That squat cycle looks good. It seems to have worked for you.

[breathinglife]

Nice lifts, and interesting log.
That squat cycle looks good. It seems to have worked for you.

Thanks. I'm sure you get this a lot, but has anyone ever told you that you look a lot like David?

[breathinglife]

Today's Workout:

This was supposed to be my light squat day, but I realized I should be doing my heavy squat days on Saturdays, since I'm doing a Saturday meet in 4 weeks. So, that meant two heavy days in a row, and Tuesday will now be my light day.

Squat: x3x8 @ 77% - No belt, no sleeves.
135x5
225x5
315x3
365x3
400x3
400x3
400x3 - (vid. Will post sometime today probably.)
400x3
400x3
400x3
400x3
400x3

Chest-Supported Row Machine:
90x15
180x8
270x6
270x6
270x6
270x6
270x6

[G20C]

I do two squat days a week:
I do a heavy day that is in the range of reps/% below:
reps x sets - weight
x6x4 – 60%-75% (24 total reps)
x5x5 – 65%-80% (25 total reps)
x4x6 – 70%-80% (24 total reps)
x3x8 – 75%-85% (24 total reps)
x2x9-12 – 90% (18-24 total reps)
x1x6-12 – 95% (6-12 total reps)
.

How do you determine the weight for the heavy day? For example with a 500lb max squat

6x4 60-75% means you will use between 300lbs and 375lbs for the 6x4. Or do you start at 60% and progress to 75% over a period of weeks?

[breathinglife]

How do you determine the weight for the heavy day? For example with a 500lb max squat

6x4 60-75% means you will use between 300lbs and 375lbs for the 6x4. Or do you start at 60% and progress to 75% over a period of weeks?

I generally use an intense period of about 3-5 weeks, where the percentages are high all the time. So I would choose percentages towards the higher end of those ranges for both squat days; both heavy and light.
Then I have a 4-3 week period where the heavy days get heavier (right at the max of each of those ranges, maybe even a little above) and the reps get less. The light days get lighter, however.

The 6 week cycle I just finished was based off of these principles. Here it is as I did it, with a base max of 515:

Week 1:
Day 1 335x6x4 = 24 reps @65%
Day 2 385x4x6 = 24 reps @75%

Week 2:
Day 1 360x5x5 = 25 reps @70%
Day 2 440x2x12 = 24 reps @85%

Week 3:
Day 1 410x3x8 = 24 reps @80%
Day 2 465x1x12 = 12 reps @90%

Week 4:
Day 1 260x6x4 = 24 reps @50%
Day 2 410x4x6 = 24 reps @80%

Week 5:
Day 1 335x5x5 = 25 reps @65%
Day 2 465x2x12 = 24 reps @90%

Week 6:
Day 1 285x3x8 = 24 reps @55%
Day 2 490x1x12 = 12 reps @95%

EDIT: We'll also get to see how effective this 6 week cycle is, since my brother is doing it right now, but he is substituting the last day for the meet day.
His best squat is 455x2, so he's doing the program with a base max of 470. I'll post some videos of him in this log sometime today.

[mrodock]

I am really enjoying your log. I have no idea how you can do 12 doubles @90% or 12 singles @95%, but it's fun to see freaky stuff.

I like the system you have put together, and the fact that it can be adapted depending upon where you are relative to the meet and various other factors. I feel as though I'm getting closer to designing something similar for myself, which is very satisfying.

Keep kicking ass, look forward to seeing your meet results.

[limone]

Thanks. I'm sure you get this a lot, but has anyone ever told you that you look a lot like David?

I told him that too when I took the photo!

[GotSquat]

I do two squat days a week:
I do a heavy day that is in the range of reps/% below:
reps x sets - weight
x6x4 – 60%-75% (24 total reps)
x5x5 – 65%-80% (25 total reps)
x4x6 – 70%-80% (24 total reps)
x3x8 – 75%-85% (24 total reps)
x2x9-12 – 90% (18-24 total reps)
x1x6-12 – 95% (6-12 total reps)

Then I do a light day (50-65%) using one of the 24 or 25 total reps rep schemes above.

I generally taper my reps down and up my sets as I go. My 12/95 Squat Cycle was just a radicalization of these training principles that I set in stone.

I realized that when I first started training my instinct was to work up to a heavy 5 rep set, or a heavy triple in a pyramid-esque fashion. This worked alright for deadlift and bench, but was terrible for squat. It was only when I started training like the above that I started progressing. When I first began, I didn't do the light days and only trained once a week, but I feel 2x a week is definitely the way to go.

Yesterday was pushing the chart a bit; I was trying to do the x4x6 workout @ 85%. It was just a little too much. I think accidentally doing 83%x5x5 (430) last week went to my head.

I have heinous DOMs today. Time to go roll my IT bands. This will not be fun.

Have you ever tried this on your bench?
Or what do you usually do for your bench?

[breathinglife]

I am really enjoying your log. I have no idea how you can do 12 doubles @90% or 12 singles @95%, but it's fun to see freaky stuff.

I like the system you have put together, and the fact that it can be adapted depending upon where you are relative to the meet and various other factors. I feel as though I'm getting closer to designing something similar for myself, which is very satisfying.

Keep kicking ass, look forward to seeing your meet results.

Good to hear from you again! I appreciated your input during the 12-95 cycle; I did end up cutting down the volume a bit, even though it was still pretty high . It has definitely been a learning experience. Let me know what you come up with, and how well it works for you.

Have you ever tried this on your bench?
Or what do you usually do for your bench?

I generally do at least 25 reps per workout, but sometimes I even go as high as 60 reps @ 75% (265x5x12). It is fairly easy to recover from this kind of volume on bench, since it is such a small muscle group. Whether it works or not is another matter. What I've been doing is this:
Day 1: Bench, Incline
Day 2: Bench, Boards and/or Bands
Day 1 is generally slightly lighter than Day 2. I usually alternate between triples and 5 rep sets, but after the meet I'll look at doing something more methodical like the squat cycle I posted above.

[breathinglife]

Video from Today:
400x3 - My form felt a little off on this set.

[breathinglife]

Also, here is a video of my brother.
He just completed day 2 of week 2: 85%x2x12
This is set #12 of the workout. 400x2
I will do the last two or three weeks of the 12-95 Cycle with him, so this should be interesting.

[dtaps24]

Lulz, are you sure that's your brother or did you just change clothes and die your hair and beard a little darker? You guys aren't twins are you?