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  1. #61
    Registered User Payton1221's Avatar
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    Originally Posted by drudixon View Post
    Hang Shrug (in prep for hang cleans which I currently blow at - form focused here, not weight, but felt in upper traps nicely)
    95 x 10
    95 x 10
    95 x 10
    Interested in seeing you progress on these. I was doing them over the summer as a part of a complex on Dan John's Mass Made Simple program. I tweaked my back when it got a little heavier for me, but lots of folks extol the virtues of this lift . . . that's why I added DB Hang Cleans just recently on my shoulder day.

    Regarding your spreadsheet, how will you determine what weight to use for your med and low rep weeks? Will it be via a rep calculator or just by experimentation on that first workout?
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  2. #62
    Powerlifting in disguise induced_drag's Avatar
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    Here is a quick 1rm calc you can paste in your spreadsheet so you can figure as you drop in reps.


    Worked very well for me.
    Attached Files
    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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  3. #63
    Bored drudixon's Avatar
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    Originally Posted by Payton1221 View Post
    Interested in seeing you progress on these. I was doing them over the summer as a part of a complex on Dan John's Mass Made Simple program. I tweaked my back when it got a little heavier for me, but lots of folks extol the virtues of this lift . . . that's why I added DB Hang Cleans just recently on my shoulder day.

    Regarding your spreadsheet, how will you determine what weight to use for your med and low rep weeks? Will it be via a rep calculator or just by experimentation on that first workout?
    The last time I did power cleans was when I started lifting with starting strength. I remember they hit my upper traps very well.

    Originally Posted by induced_drag View Post
    Here is a quick 1rm calc you can paste in your spreadsheet so you can figure as you drop in reps.


    Worked very well for me.
    Thanks man. Already plugging stuff in. Not real sure if my max bench would be 250 tho... LOL. Maybe. I haven't maxed a bench in ages.
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  4. #64
    Bored drudixon's Avatar
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    Props to CGC for changing the name of my journal. I seriously brain cramped and couldn't think of anything good, so it is what it is.

    Squat (started off real sluggish, was kind of a struggle, wtf)
    185 x 10
    185 x 10
    185 x 10

    SLDL
    185 x 10
    185 x 10
    185 x 10

    Single Leg Smith Machine leg press (right knee bothersome, not sure what's going on)
    135 x 10 135 x 10
    135 x 10 135 x 10
    135 x 10 135 x 10

    Hamstring curl
    75 x 10
    75 x 10
    75 x 10

    Leg Extension
    165 x 10
    165 x 10
    165 x 10

    Single Leg Smith machine calf raise
    185 x 10
    185 x 10
    185 x 10
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    D: 555
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  5. #65
    Bloody but unbowed fittofattofit's Avatar
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    I'm impressed with all of your lifts Dru --- I loved your squat form in the vid you posted last month. I hardly ever see any true ATG squats and your form is excellent.....I'm really jealous of your hip mobility and strength on the drive up
    Benching and deadlifts are all strong and you're handling a lot of volume in your workouts. What are your goals out of this programme --- strength/mass/leaner ?
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
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  6. #66
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    Originally Posted by fittofattofit View Post
    I'm impressed with all of your lifts Dru --- I loved your squat form in the vid you posted last month. I hardly ever see any true ATG squats and your form is excellent.....I'm really jealous of your hip mobility and strength on the drive up
    Benching and deadlifts are all strong and you're handling a lot of volume in your workouts. What are your goals out of this programme --- strength/mass/leaner ?
    Thanks Andrew. Sadly my goal is both strength and size, so historically I just rotate strength focused, and size focused programs. The results haven't been as good if I picked one or the other. I'm really hopeful that this program will do both for me. I'm still an intermediate lifter tho, so periodized (I'm guessing that's what this is) probably isn't truly necessary, but I plan to make it more aggressive with weight increases to hopefully circumvent too slow gains. <--- ew, ugly sentence... lol
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  7. #67
    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by drudixon View Post
    Thanks Andrew. Sadly my goal is both strength and size, so historically I just rotate strength focused, and size focused programs. The results haven't been as good if I picked one or the other. I'm really hopeful that this program will do both for me. I'm still an intermediate lifter tho, so periodized (I'm guessing that's what this is) probably isn't truly necessary, but I plan to make it more aggressive with weight increases to hopefully circumvent too slow gains. <--- ew, ugly sentence... lol
    Excited to see how you respond. I know you know how to track and plan. My recommendation is to just eat aprox 200-250 above maint....and run that for a while. Keep pro up in the 220-230 range, at least 70-80g of fat and the rest carbs.

    At a minimum, you should be seeing the scale rise every 2 weeks. For me, shooting for 1/2lb/week, has shown to be a very nice place to be. I have tried the 1lb/week, and picked up a good deal of fat. Contrast that with doing a milder surplus, I have put on real weight, and had very little to drop after 4-5 months. (keep in mind, you will swing 8-10lbs just in water/glycogen)
    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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  8. #68
    Bored drudixon's Avatar
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    Originally Posted by induced_drag View Post
    Excited to see how you respond. I know you know how to track and plan. My recommendation is to just eat aprox 200-250 above maint....and run that for a while. Keep pro up in the 220-230 range, at least 70-80g of fat and the rest carbs.

    At a minimum, you should be seeing the scale rise every 2 weeks. For me, shooting for 1/2lb/week, has shown to be a very nice place to be. I have tried the 1lb/week, and picked up a good deal of fat. Contrast that with doing a milder surplus, I have put on real weight, and had very little to drop after 4-5 months. (keep in mind, you will swing 8-10lbs just in water/glycogen)
    Good advice. Thank you. I usually do a relatively low surplus, but am at the moment closer to 500 over maint. My first year of lifting I'd say I was 1500-2000 over maint and I blew up (most not the good blow up). My protein lately has been closer to 180 than 220. I'll take a look over the next few weeks and see about trading some carbs. My fats may be a tad high as those are closer to 100 than 70 (some not good fats in there too).

    For diet, I tend to try and err on the side of excess, rather than cutting too close. I guess the reason is I think losing the fat isn't very hard (tho not losing muscle while losing fat's a bit tougher).

    The more I think about it, having done GVT twice now is that the gains aren't sustainable after concluding the program. My guess is the weight I've gained each time on it is mostly Glycogen uptake, rather than net new sarcoplasm. That said, if I do a contest any time in the future, I'm sure that I'd use GVT to peak before the contest.
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  9. #69
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    Today's workout felt pretty good. I got interupted with a work call in the middle, so it's taken 2:49 to get done. Everything felt good, some things too light. I'll be bumping up everything.

    OHP
    95 x 10
    95 x 10
    95 x 10

    Straight Bar Curls
    85 x 10
    85 x 10
    85 x 10

    Arnold Press (learning, this was too light, but deliberately so, so I can learn it - performed in front of mirror to check mechanics)
    20 x 10
    20 x 10
    20 x 10

    Close Grip Bench
    135 x 10
    135 x 10
    135 x 10

    Zottman Preacher Curls
    25 x 10
    25 x 10
    25 x 10

    Dips (super slow, super low)
    10
    10
    10
    B: 285
    S: 375
    D: 555
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  10. #70
    Registered User Payton1221's Avatar
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    Originally Posted by drudixon View Post
    Dips (super slow, super low)
    10
    10
    10
    To have 36 year old shoulders again

    Between the curls and the CGBP and the dips, I bet your arms were pumped!
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  11. #71
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    Originally Posted by Payton1221 View Post
    To have 36 year old shoulders again

    Between the curls and the CGBP and the dips, I bet your arms were pumped!
    Gaaah!

    U just jinxed the hell outta me....


    Bad monkey dust juju coming ur way!
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  12. #72
    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by drudixon View Post
    .
    The more I think about it, having done GVT twice now is that the gains aren't sustainable after concluding the program. My guess is the weight I've gained each time on it is mostly Glycogen uptake, rather than net new sarcoplasm. That said, if I do a contest any time in the future, I'm sure that I'd use GVT to peak before the contest.

    Interesting. I will have to do some reading up on it. At some point, I may take a few month break from constant heavy as I can lift training. It has been working so well though, I did not want to change up. I am not suffering any injuries, but change is always good....maybe for a few months.

    Any good links on GVT?
    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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  13. #73
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    GVT.xls <--- attached
    Originally Posted by induced_drag View Post
    Interesting. I will have to do some reading up on it. At some point, I may take a few month break from constant heavy as I can lift training. It has been working so well though, I did not want to change up. I am not suffering any injuries, but change is always good....maybe for a few months.

    Any good links on GVT?
    It really is a great program. I've done with his recommended tempo, and with a standard tempo. I didn't notice any difference in weight gained doing it either way. The slow tempo mostly just lowers the amount of weight you can do. He does also have the same exact program with 10x6, 10x4. His notion here is that if you're "quick twitch" oriented, then you may do better with the less rep program. I'm certain I'm quick twitch oriented, but the 10x4 mostly just hurt me (joints hurt). When they say you can add 6-10lbs in less than 2 months, they're serious. You really can (I gained @ 6 each time on it). I'm just not sure how long I'll keep it.

    Charles Poliquin is the main proponent of the program.

    As for people who use it on the forums, ArchAngel has used it quite a bit with good success.

    http://www.charlespoliquin.com/Artic..._Training.aspx
    http://www.t-nation.com/free_online_.../gvt_revisited

    I've attached the spreadsheet I used when I did it.
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  14. #74
    Bloody but unbowed fittofattofit's Avatar
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    Originally Posted by Payton1221 View Post
    To have 36 year old shoulders again

    Between the curls and the CGBP and the dips, I bet your arms were pumped!
    ^^^^ Oh to have 45 year old shoulders again
    (at 45 my shoulders were still intact )

    Originally Posted by drudixon View Post
    Today's workout felt pretty good. I got interupted with a work call in the middle, so it's taken 2:49 to get done. Everything felt good, some things too light. I'll be bumping up everything.

    OHP
    95 x 10
    95 x 10
    95 x 10

    Straight Bar Curls
    85 x 10
    85 x 10
    85 x 10

    Arnold Press (learning, this was too light, but deliberately so, so I can learn it - performed in front of mirror to check mechanics)
    20 x 10
    20 x 10
    20 x 10

    Close Grip Bench
    135 x 10
    135 x 10
    135 x 10

    Zottman Preacher Curls
    25 x 10
    25 x 10
    25 x 10

    Dips (super slow, super low)
    10
    10
    10
    A 2:49 training session
    Don't you hate getting interrupted in the gym? It's one of the few times that's 'me' time
    Those 10 rep sets will start getting challenging very quickly --- I feel that arms and shoulders especially respond to the higher rep sets
    "Better to wear out than rust out!"

    Squat 165kg/363lbs
    Deadlift 190kg/418lbs
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  15. #75
    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by drudixon View Post
    Attachment 5032403 <--- attached

    It really is a great program. I've done with his recommended tempo, and with a standard tempo. I didn't notice any difference in weight gained doing it either way. The slow tempo mostly just lowers the amount of weight you can do. He does also have the same exact program with 10x6, 10x4. His notion here is that if you're "quick twitch" oriented, then you may do better with the less rep program. I'm certain I'm quick twitch oriented, but the 10x4 mostly just hurt me (joints hurt). When they say you can add 6-10lbs in less than 2 months, they're serious. You really can (I gained @ 6 each time on it). I'm just not sure how long I'll keep it.

    Charles Poliquin is the main proponent of the program.

    As for people who use it on the forums, ArchAngel has used it quite a bit with good success.

    http://www.charlespoliquin.com/Artic..._Training.aspx
    http://www.t-nation.com/free_online_.../gvt_revisited

    I've attached the spreadsheet I used when I did it.

    Thanks man!

    I pulled this out of the article....and think I might try it.

    So I've come up with a simple remedy. Keep doing your current program — whatever it is — but with this simple change:

    Allow for two lower-body days.
    On one of them, do deadlifts for 10 sets of 10.
    On the other, do squats for 10 sets of 10.

    I am not sure it is wise though to attempt this type of program on a deficit as I am currently. Have to do some thinking on that one.....
    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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    Corpsman 91-99 & forever cmoore's Avatar
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    Originally Posted by induced_drag View Post
    Thanks man!

    I pulled this out of the article....and think I might try it.
    Not far from that myself. I do FWD lunges & Squats on one leg day and Rev Lunges & Deads the next. I really like it. With my rotation I do legs 2-3x per week.

    Good work in here Dru. Keep up the good work.
    "I'm not a Ninja, but I played one on TV." -cmoore, American Ninja Warrior (ANW 7,8)

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    Originally Posted by induced_drag View Post
    Thanks man!

    I pulled this out of the article....and think I might try it.




    I am not sure it is wise though to attempt this type of program on a deficit as I am currently. Have to do some thinking on that one.....
    Yeah, I think with that kind of volume, you're going to need excess calories to "pump" up with glycogen.

    Originally Posted by fittofattofit View Post
    ^^^^ Oh to have 45 year old shoulders again
    (at 45 my shoulders were still intact )


    A 2:49 training session
    Don't you hate getting interrupted in the gym? It's one of the few times that's 'me' time
    Those 10 rep sets will start getting challenging very quickly --- I feel that arms and shoulders especially respond to the higher rep sets
    Ya, pumps are good. It's weird doing only 3 sets now. After running so much volume for a while, anything less than 5 feels like I haven't done anything. The interruptions are really my fault. I workout while working. I do this since I workout at home. I don't have to get up early, and I can do what I want in the evenings.

    Originally Posted by cmoore View Post
    Not far from that myself. I do FWD lunges & Squats on one leg day and Rev Lunges & Deads the next. I really like it. With my rotation I do legs 2-3x per week.

    Good work in here Dru. Keep up the good work.
    Thanks bud. Now that I have legs just one day a week, I'm really going to have to up the intensity for sure. Although, I guess you could count deadlift day as a leg day also.
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    Deadlift Day

    Definitely a first for me. I'm really excited about it and hope I can start pulling some real numbers over the next 6 months.

    135 x 10
    135 x 10
    225 x 8
    225 x 8
    275 x 6
    275 x 6
    315 x 4
    315 x 4
    365 x 2
    385 x 1

    Some Back Pics after the workout. I'm starting to get fat, so I'm not sure how many pics I'll be posting over the next 4 months or so. Plan is to cut again in late Mar/Apr. May stick these in C's


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  19. #79
    Bloody but unbowed fittofattofit's Avatar
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    Nice heavy volume on deadlift day Dru! Great job on the 385 (that's my PR) after all the heavy work
    Pics are looking really good --- not fat at all!
    Your lats are looking wide and your spinal erectors and mid-back are looking really dense and thick. Big shoulders and traps as well
    I'll be keen to see you work on your deads now
    "Better to wear out than rust out!"

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  20. #80
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    Today's workout... meh. I completed all lifts, but I was bloated as hell. Instead of the usual carnocre preworkout, I just took straight creatine and my normal pills. I feel better now, so I'm not sure what was up with that. I also foam rolled and did my first ever contrast shower (thanks get sum). Wow, I feel fantastic after that shower. I also did the first four exercises in the am, then went to chuckecheese, then finished up later.

    Bench
    205 x 6
    205 x 6
    205 x 6
    205 x 6
    205 x 6

    Pendlay Rows
    170 x 6
    170 x 6
    170 x 6
    170 x 6
    170 x 6

    Pec deck
    70 x 6
    70 x 6
    70 x 6
    70 x 6
    70 x 6

    Chin Ups
    25 x 6
    25 x 6
    25 x 6
    25 x 6
    25 x 6

    Incline Bench
    170 x 6
    170 x 6
    170 x 6
    170 x 6
    170 x 6

    Hang Cleans (focused on form a ton - trying to learn hook grip, still very awkward)
    105 x 6
    105 x 6
    105 x 6
    105 x 6
    105 x 6
    B: 285
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    D: 555
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  21. #81
    Not afraid of food! EB68's Avatar
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    Lots of strong work in here for sure. Your deads look alot like where I am at right now. Your benchwork puts me to shame though.
    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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  22. #82
    Registered User Payton1221's Avatar
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    Originally Posted by drudixon View Post
    Today's workout...
    This looks like a solid, solid workout. Great exercise selection AND volume!
    Pull-Up PR: https://forum.bodybuilding.com/showthread.php?t=177233951
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  23. #83
    Bloody but unbowed fittofattofit's Avatar
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    I'm with Mark! That's a really good selection of exercises in a push/pull format
    Good volume and good lifts.
    105 on the hang cleans is a good weight when you're doing them right. I'm usually panting for breath at the end of each set. And I know most oly lifters swear by it, but ......damn I hate the hook grip!
    "Better to wear out than rust out!"

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    Originally Posted by fittofattofit View Post
    I'm with Mark! That's a really good selection of exercises in a push/pull format
    Good volume and good lifts.
    105 on the hang cleans is a good weight when you're doing them right. I'm usually panting for breath at the end of each set. And I know most oly lifters swear by it, but ......damn I hate the hook grip!
    Thanks Andrew. It's an odd grip. Sometimes it felt secure as hell. Other times it felt like it was ripping my callouses all to hell. I'm sure I just need more practice with the exact placement. We'll see hot it goes. So far I'm sure my hang clean is ugly. I know I'm supposed to duck and catch, but with the weight the way it is, there's no reason to duck. The catch is also kinda awkward. I'll just keep working on it.

    Originally Posted by Payton1221 View Post
    This looks like a solid, solid workout. Great exercise selection AND volume!
    Thanks bud. I'm sore as hell today. Kinda odd, because nothing really felt all that tough yesterday. Maybe it's the foam rolling or the contrast shower. Who knows. Never done 6 reps, almost always 5, so maybe that's it.

    Originally Posted by EB68 View Post
    Lots of strong work in here for sure. Your deads look alot like where I am at right now. Your benchwork puts me to shame though.
    thanks E. When I lifted in years past, my focus was almost always benching. I'd skip leg days all the time. Deads I've never really done with any regularity, so those are pretty new. I'm still struggling with keeping weight on the heels. I'm hoping a dead day will fix this. Thanks again for dropping by.
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    Today's workout was pretty good. Squats were a little weird. I really felt in in my thighs, but none in back or hams. I've been working on my anterior pelvic tilt, so that may be taking some of the hams out of the lift as the amount of tension on the hams is reduced.

    Squats
    205 x 6
    205 x 6
    205 x 6
    205 x 6
    205 x 6

    SLDL
    205 x 6
    205 x 6
    205 x 6
    205 x 6
    205 x 6

    Single leg smith machine leg press
    150 x 6
    150 x 6
    150 x 6
    150 x 6
    150 x 6

    Leg Curl
    90 x 6
    90 x 6
    90 x 6
    90 x 6
    90 x 6

    Single Leg Leg Extension
    90 x 6
    90 x 6
    90 x 6
    90 x 6
    90 x 6

    Single Leg Calf Raise on Smith
    205 x 6
    205 x 6
    205 x 6
    205 x 6
    205 x 6
    B: 285
    S: 375
    D: 555
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  26. #86
    Powerlifting in disguise induced_drag's Avatar
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    Dru

    Just as a note. (and again only my preference),

    I did not do the rep and set progression on isolation exercises. I generally just do 2-3 sets after compounds and always keep reps in the 10-12 range. (sometimes more)

    Iso exercises and single joint movements can lead to very high stresses on muscles, and connective tissues. I would avoid the lower reps on things like these and allow those to be the "pump" part of your work. (even if it is only 2-3 sets)

    Leg ext can be very tough on the knees....


    If you are going to try these with the progression, just be careful to avoid injury.

    Good luck!
    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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    ID - Oh, reckon I misunderstood what you had said about the program before. Maybe I'll just finish this cycle, then change it. So far a lot of figuring out on this thing. The exercise that was hurting the knees was leg press, but now that I'm using feet high, that seems to be improving. Thanks for the feedback.
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    Watching this with interest Dru. The setup reminds me of Lyle McDonald's Generic Bulking Routine but with the extra rep periodisation on the compounds. It was something I tried too early and plan to revisit after wringing out as much strength gains from a beginner and intermediate 5x5 routine as I can.
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    Powerlifting in disguise induced_drag's Avatar
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    Originally Posted by drudixon View Post
    ID - Oh, reckon I misunderstood what you had said about the program before. Maybe I'll just finish this cycle, then change it. So far a lot of figuring out on this thing. The exercise that was hurting the knees was leg press, but now that I'm using feet high, that seems to be improving. Thanks for the feedback.
    Yea....I only do the progression (reps and sets) on the main compounds. (first few exercises in the bunch)

    With the "finishing" stuff and iso, I stick with standard 10-12 (or more) rep scheme. I have found trying to push really heavy weight on single joint movements almost always leads to aches and pains...or worse.

    The latter stuff is icing on the cake. You can focus MMC if you want...etc.

    You put the max efforts into those main compounds and then give yourself a small break with the iso work. Also....doing the progression on all, makes for VERY long workouts when the 5x5 period comes in.

    Here is the part from Kelly's article addressing this point:


    . What's Creating His Squatting Strength?

    Therefore, it’s safe to deduce that this bodybuilder could reduce his leg workout to 4 sets of heavy squats and still maintain his ability to squat 700 pounds. Now, remember that “tension” related growth at a given volume is responsible for around 90% of muscle mass increases. Also remember that the bar weight on an exercise like the squat is a prime example of “tension”. So what does that tell us? Well, it tells us that he’s using 75% of his training volume to get maybe 10% of his growth. In other words, if the 4 sets of 8 reps squats are all that he needs for his 700 pound squat and ability to develop “tension” (responsible for 90% of his growth), all that the other 12 hardcore sets of leg presses, hacks, and leg extensions are really doing is contributing to fatigue, total work and giving him that extra 10% pump related growth.

    36. Is He Getting a Good Bang For his Training Buck?

    Now let’s ask another question. Could he get that extra 10% growth more economically then busting his ass for it with 12 hardcore sets of leg presses, hacks, and leg extensions? Sure he could. All he really needs to do is generate some tension in whatever parts of his quads weren’t fully stimulated by the squats and, for the fatigue, he could just get a good “pump” with a fairly decent load. He could actually do both at the same time. What does it take to get a good pump? Well, after his heavy sets, he could simply knock out a couple of sets of 12-20 reps on the leg press or hack squat with a good load. He could also do a quick drop set, a rest pause set, a strip set, or anything similar really. My favorite is to take one exercise after the heavy sets and either knock out a couple of sets of 12-20 reps in standard straight set fashion, or do a modified rest-pause/drop set. Simply knock out a quick 3-5 sets of 5-10 reps with 15-30 second rest intervals. Pick a movement and knock out a set of 10 reps. Rest 20-30 seconds and repeat 3-4 times. If you can’t get at least 5 reps reduce the load. Try that for just one movement and tell me you need more exercises for “fatigue”.


    I bolded some parts....let me know if you get the concept.

    ID
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    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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    Gotcha, thanks a ton. I had it that way at first, but then messed it up. I'll have to put my thinking hat on for arm/shoulder day tho.
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