Good work on the squatting and SLDLs Dru.
Interesting thoughts from ID --- I agree that the 'money' lifts for building mass and functional strength are the big compound lifts. Heavy lifting requires speed and coordination and it's hard to work in a high rep range without risking form and injury. Squats and SLDLs/RDLs are great lifts
Isolation work is where you need to get the MMC happening and you'll know you've got it when you get that 'pump' and 'burn'. That's really about Time Under Tension --- not necessarily about higher reps but maybe slower reps or pausing or increasing the ROM or all of the above. There are lots of ways to increase the TUT but they will usually mean dropping the weights to get the MMC
The exercise selection above is good
I'd say go heavy on the squats and SLDLs, go for lower weights, higher reps and squeezing out the reps on the curls and extensions, and go for really slow, deep calf raises. Just my opinion, but you'll enjoy playing around with exercises and rep ranges/tempo to find out what suits you!
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11-06-2012, 02:54 AM #91"Better to wear out than rust out!"
Squat 165kg/363lbs
Deadlift 190kg/418lbs
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11-06-2012, 05:10 AM #92
Thanks a ton ID. You put a lot of time into that. It's really appreciated. I'll change it back up today. Since I have single joint bicep exercises, should they just be burn out? Straight bar curls tend to be my "bicep mass builder", so should I follow progression on that, and use the zottman's for the burn out? Also, yesterday's workout, barring a 30 minute conference call, clocked in at 3:21. Less sets will definitely speed things up. I'll be working out in about 30 mins or so, so I'll fix it again.
Very glad to have you. I've had a ton of success with Bill Starr 5x5. I was stronger right after that than I am now, albeit with crappy form. My only beef with 5x5's is I don't gain much size with them, so I tend to rotate them in and out. My goal atm is to get this program just right and just run it perpetually, perhaps changing a thing or two here and there.
Great points Andrew. Thanks for weighing in. I've never given the mmc type lifts enough time to work, so shame on me for not using them more. I'll take y'alls' (yes that's a word damnit, you get reps for life if you become the first Aussie ever to use the word y'all with regularity) advice and mix those in now. I'll play with the spreadsheet.
I should note, I added 100mg dhea to the vitamin stack and while I don't think it's really helping size / strength, my energy levels are slightly better. I'm napping less, which is a good thing. My next physio I'm going to see about androgel or something. My size is progressing IMO pretty nice, so it's more for well being I think. Curious what y'all think of dhea.B: 285
S: 375
D: 555
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11-06-2012, 05:40 AM #93
Dru
To give you some idea....THE MOST a workout takes me is about 1:20min....maybe 1:30 if I am taking my time. This would be a Friday when it goes to 5x5 and I throw in a bunch of pump work.
I personally do not like going very heavy (5-6 reps)on single joint movements. I find it stresses joints too much for me. As fitt said, use MMC and create the TUT with rep speed, or drop sets...etc. Those movements are great ones to just really feel.
Save the progression and "heavy sets" for your compounds. Believe it or not, most of my arm work all comes from heavy compounds. Same with my shoulders. I do not do endless exercises trying to "hit" each muscle in isolation. I think you will be surprised how much stimulation you can get out of compounds. The benefit is....your workouts are more efficient too. You dont spend endless time working each part individually.
I dont think you should have to be in the gym 3+ hrs....that is not sustainable (at least for me).
Again, I can only share what I have done. If you like working out that long....by all means.RAW lifts
635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
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11-06-2012, 05:42 AM #94
- Join Date: Mar 2012
- Location: Herefordshire, United Kingdom (Great Britain)
- Posts: 1,000
- Rep Power: 4371
True, but at least it keeps the clothing costs down. The article linked by ID also seemed to suggest that the strength athlete could swap training style and get the size in relatively short order so I'm not too fussed by just chasing strength for now and your history should stand you in good stead. The reason I'm interested in this kind of setup that you are applying is the long term intermediate to advanced potential and the more balanced mix of power and aesthetic training. I'm curious, what differences to the protocol will you make when it comes time to diet?
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11-06-2012, 05:43 AM #95
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,321
- Rep Power: 121612
ID, does this include single leg leg-extensions? I've heard the same thing but always assumed that it referred to double leg extensions, because it forces one or both legs to extend in a slightly un-natural position.
I like your comments on the higher rep isolation exercises, and I really like Kelly's comments on the 90/10 philosphy on what's really driving growth.
Dru, regarding your barbell curls mass-building comment, I would say "to have 36 year wrists again"Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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11-06-2012, 05:51 AM #96
Just my take on it....but to me it is as simple as my sig:
How your body adapts to that training stimulus, (gaining mass, strength or both) will be primarily determined by the quality and QUANTITY of your nutrition.
Eat at a mild surplus and lift heavy stuff.
To give you an idea on the impact of cals on strength, 3 full weeks into cutting and my bench has dropped 50lbs. (srs). The QUANTITY (cals and macros) of food will have a MUCH bigger impact on progression then reps and sets. People are so resistant to these ideas because they are too lazy to get their nutrition in order....but yet will get all fired up to lift weights. Diet is not sexy or fun...but you can not understate it's importance.
But just look at any successful guy on here. They may preach different programs, (high vol, low volume....high reps, low reps, 6day splits, 3day splits...etc)....but the one commonality will be almost all PLAN AND TRACK their nutrition and eat a higher protein diet with controlled calorie goals. Why people dont want to see this?...... Maybe it is too simple?...RAW lifts
635 Dead http://www.youtube.com/watch?v=mATRBZ0gwdg
585x7 Dead reps http://www.youtube.com/watch?v=6yf2ZkdNNNQ
420 Bench (paused) http://www.youtube.com/watch?v=MJ2_Q-TLIB8
535 Squat https://www.youtube.com/watch?v=kdgVaiTi4-8&feature=youtu.be
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11-06-2012, 08:03 AM #97
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11-06-2012, 08:06 AM #98
Today's workout. Tried to use the feedback I've gotten here to tweak it agian. This first mesocycle will certainly have a lot of changes while I get it down. I was sore as hell! Even my neck was sore. I think that was from the hang cleans. At any rate, doms actually feel a lot better now.
Military Press
105 x 6
105 x 6
105 x 6
105 x 6
105 x 6
Straight bar curls
100 x 6
100 x 6
100 x 6
100 x 6
100 x 6
CGBP
150 x 6
150 x 6
150 x 6
150 x 6
150 x 6
Arnold Press (slow, tight form, squeeze, 30 seconds between set one and two)
20 x 15
20 x 12
Zottman Curls (same concept as the Arnold Press, slow, squeeze like crazy... owwww....)
20 x 15
20 x 15
Dips (After seeing Taf's dip vids, I tried to go for as many dips as I could. I really thought even doing these last I'd get 35+, so I'm very disappointed with 27.)
Reckon I'll toss in the o35 pics thread to try and get a dip rivalry with Taf going (or anyone else who hops in)
bw x 27
B: 285
S: 375
D: 555
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11-06-2012, 09:22 AM #99
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11-06-2012, 05:15 PM #100
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11-06-2012, 05:24 PM #101
- Join Date: Jan 2012
- Location: Chatsworth, Georgia, United States
- Posts: 5,244
- Rep Power: 14153
Nice work Dru. I like the EZ-bar for curls, but have been trying to alternate between the two each session just to hit the biceps from two different angles. The EZ-bar is easier on my right wrist which suffered seven broken bones in it some years ago. If you were a little closer I would bring you mine and let you try it out for a couple of weeks.
Eric
PR's
squat 335x1
benchpress 245x1
DB Benchpress 100'sx6
Bent over rows 245x8
deadlifts 445x1
Military press 130x6
Chin-ups BW+100x2
http://forum.bodybuilding.com/showthread.php?t=144259741 My workout journal
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11-06-2012, 06:53 PM #102
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11-06-2012, 07:10 PM #103
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11-07-2012, 02:14 AM #104
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11-07-2012, 03:27 AM #105
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11-07-2012, 06:14 AM #106
Thanks PB. Have you taken any treatments? If so, which?
Beautiful up there. Years ago I had bad biking accident in Mountaintown. Just beware people with no chin's and short stubby fingers right?
Thanks Andrew! I may take a day and do them first and see how many I can do. When I do them deep and slow, it's a lot deeper than what I did there, that's why I was kinda peeved. I went a little too fast I think.
FIXED...B: 285
S: 375
D: 555
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11-07-2012, 08:51 AM #107
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11-07-2012, 10:01 AM #108
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11-07-2012, 10:17 AM #109
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11-07-2012, 11:15 AM #110
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11-07-2012, 11:44 AM #111
Ha,well, we'll see if the forearm work sticks or not. I'm not real happy with my forearms, if they were stronger then it'd probably help some of my primary lifts.
Your forearms are way bigger than mine. If I want to stay "even" then I probably need to do them.
Guess I should add, I started attempting some human flags as well. Just messing around really. Finally found a comfortable hand position, so today, with knees tucked close, I was able to do a quasi-flag for about 1second, lol. It was ugly as hell, but I'll keep on 'em. Seeing CMoore do them is cool as hell, so I may as well copycat.
I'll have to look up what versa grips are. I have no idea, tho I've read about a lot of different people using them.B: 285
S: 375
D: 555
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11-07-2012, 11:46 AM #112
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11-08-2012, 08:30 AM #113
Deadlift day.
Kinda weird. Never really got off the ground energy wise. I was a tad crampy too, but I think I owe that to the 3 beers I had yesterday without enough water. I plan to try some flags again later, along with some planks to work on the supporting muscles for the flags. Did last week +5lbs on each lift.
140 x 10
140 x 10
230 x 8
230 x 8
280 x 6
280 x 6
320 x 4
320 x 4
370 x 2
390 x 1B: 285
S: 375
D: 555
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11-12-2012, 05:00 AM #114
After a few rest days which consisted of some plants and getting better at human flags, yesterday was Week 4 of medium reps. I'm still debating on changing the rep scheme next pass to 15, 10, 5 with a goal of 30 reps each workout. We'll see though after the deload. Of course I could always rotate the 15, 10, 5 scheme with the current 10, 6, 4 scheme.
Yesterday's workout was abbreviated due to playing a round of golf and watching football in the afternoon. I'm pretty sore today, and because of the program's 90/10 rule, I don't feel compelled to make up the "pump" exercises.
Bench +5
210 x 6
210 x 6
210 x 6
210 x 6
210 x 6
Pendlay Rows +5
175 x 6
175 x 6
175 x 6
175 x 6
175 x 6
Incline Press +5
175 x 6
175 x 6
175 x 6
175 x 6
175 x 6B: 285
S: 375
D: 555
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11-12-2012, 05:35 AM #115
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11-12-2012, 05:36 AM #116
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11-12-2012, 05:47 AM #117
- Join Date: Oct 2010
- Location: Indiana, United States
- Age: 57
- Posts: 5,321
- Rep Power: 121612
I'm located a few hundred miles to the North of you, and yesterday was freakishly warm! I'm assuming that it was 80 or so when you played golf which is great for this time of year.
What's the 90/10 rule, and how will you be rotating rep ranges (every so often? when you can't progress?)?
That's a great looking workout: 15 sets of serious chest/back exercises!Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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11-12-2012, 06:09 AM #118
Every 2 weeks it changes no matter what. Weeks 7 , 8 are deload, then the cycle repeats. 2 weeks of each rep range for the core lifts. 90% of the results I get will be from the 3 core exercises each workout (big compounds). Each workout has some finishing moves 2 sets of 15 of an isolation type exercise.
B: 285
S: 375
D: 555
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11-12-2012, 06:46 AM #119
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11-12-2012, 10:56 AM #120
Leg Day. Felt great. Decided to try and ratchet up squat strength, so I'm going wider and below parallel. Forgot how much easier squatting is this way. Reckon I'll do it this way till I pass 300, then maybe switch it up, or not.
Squats low bar wide stance
210 x 6
210 x 6
210 x 6
210 x 6
210 x 6
SLDL (need to work on getting weight to floor every time w/o rounding)
210 x 6
210 x 6
210 x 6
210 x 6
210 x 6
Single Leg Leg Press on Smith
165 x 6
165 x 6
165 x 6
165 x 6
165 x 6
Leg Curls (30s rest)
70 x 15
70 x 11
Single Leg Leg Extensions (30s rest)
70 x 15
70 x 15
Single leg Calf raises on Smith
165 x 15
165 x 15B: 285
S: 375
D: 555
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