Intermediate/Advanced Routine

[64509chvl]

So it's been 4 days since my 21 day over reach on flat & incline bench. I just did a quick couple re-tests on the 2 exercises...on flat before the over reach I was consistently gettin 11 reps at 170 lb...today I got 9 reps at 190. Before over reach on incline I was consistent at 11 reps with 125...today I got 10 reps at 150 lbs. I'm real happy with the outcome of this...pretty wild stuff IMO! Unfortunately I won't be doing this again anytime soon...too busy with son's baseball, but def as soon as I get a chance! Would love to do one on chins!

[swatk00w]

Probably over thinking this but I'm wanting to switch from my recomp to cut because I gotta lose some more weight quick before the summer. I've been doing 6x/50 and thinking about doing 3x/30 (D1,2,3) and cycling my carbs. It's only 10 less a week but putting but I'm thinking it will help with my carb cycling.

[Solidhead]

This routine is truly great for many reasons, ease of use, insanely motivating, flexibility of training ect. I'm so hooked right now, but I’m worried about joints pains.....since this workout is so insanely devastating on joints right now, one can only imagine the complications one will experience down the road in a few years when all of it catches up.

One of the biggest reason why I lift is to find a balanced approach to life which will help me live a healthy lifestyle in my later years. Biggest complain I hear from average "seasoned" bodybuilders and doctors is about how joints pains are single most devastating issue later in life for us....it seems that one would hasten the process by continuously running joints into the ground, even with Cissus, Glucosamine and Flex oil as a supplement.

[lrd3]

This routine is truly great for many reasons, ease of use, insanely motivating, flexibility of training ect. I'm so hooked right now, but I’m worried about joints pains.....since this workout is so insanely devastating on joints right now, one can only imagine the complications one will experience down the road in a few years when all of it catches up.

One of the biggest reason why I lift is to find a balanced approach to life which will help me live a healthy lifestyle in my later years. Biggest complain I hear from average "seasoned" bodybuilders and doctors is about how joints pains are single most devastating issue later in life for us....it seems that one would hasten the process by continuously running joints into the ground, even with Cissus, Glucosamine and Flex oil as a supplement.

oddly i have onely had experienced joint discomfort wile working in the lower rep ranges were the weight is considerably heaver...

[wgbjeff]

So it's been 4 days since my 21 day over reach on flat & incline bench. I just did a quick couple re-tests on the 2 exercises...on flat before the over reach I was consistently gettin 11 reps at 170 lb...today I got 9 reps at 190. Before over reach on incline I was consistent at 11 reps with 125...today I got 10 reps at 150 lbs. I'm real happy with the outcome of this...pretty wild stuff IMO! Unfortunately I won't be doing this again anytime soon...too busy with son's baseball, but def as soon as I get a chance! Would love to do one on chins!

Weird...I've overreached for chins and triceps before and didn't get any results at all. I know AD overreached on front squats and she didn't get much either.

Good job though!

[64509chvl]

Weird...I've overreached for chins and triceps before and didn't get any results at all. I know AD overreached on front squats and she didn't get much either.

Good job though!

Thanks...I've never been able to get a 10 rep max above 175. This certainly pushed me over that & beyond! Maybe I had good luck cause I'm pretty new to more intermediate type lifting...who knows, but progress is progress !

[4evershredding]

hey kelei,

ive searched the thread for info on overloading but i cannot find the info i need

my question is: lets say i want to overload on the incline bench press using a 3/1 deload format and doing the standard routine of 6 days a week. Do I complete one set of incline every workout day? i.e. Monday - Saturday bench one set in the 8-12 rep range using max all the time.

also, what do u think of overloading rear delt raises at the same time as incline bench overload

[Nhayes91]

Wait, so essentially eating at maintenance to recomp can be used instead of cutting, but will take longer? Am I understanding this correctly? I was figuring the only way to get rid of fat is to be in a caloric deficit

[rottenpickle]

So it's been 4 days since my 21 day over reach on flat & incline bench. I just did a quick couple re-tests on the 2 exercises...on flat before the over reach I was consistently gettin 11 reps at 170 lb...today I got 9 reps at 190. Before over reach on incline I was consistent at 11 reps with 125...today I got 10 reps at 150 lbs. I'm real happy with the outcome of this...pretty wild stuff IMO! Unfortunately I won't be doing this again anytime soon...too busy with son's baseball, but def as soon as I get a chance! Would love to do one on chins!

WTFudge you serious. Man you guys doing an overreach are crazy. Im already wiped out with the 40 reps-6day split, I couldnt imagine doing 50 reps on addition to that every day.

[rottenpickle]

Wait, so essentially eating at maintenance to recomp can be used instead of cutting, but will take longer? Am I understanding this correctly? I was figuring the only way to get rid of fat is to be in a caloric deficit

Nah you can build muscle and still lose fat up to a certain point. I think kelei said that anything below 12 percent is going to get real difficult to lose fat while recomping.

[rottenpickle]

hey kelei,

ive searched the thread for info on overloading but i cannot find the info i need

my question is: lets say i want to overload on the incline bench press using a 3/1 deload format and doing the standard routine of 6 days a week. Do I complete one set of incline every workout day? i.e. Monday - Saturday bench one set in the 8-12 rep range using max all the time.

also, what do u think of overloading rear delt raises at the same time as incline bench overload

You can do that, doing your D1 as normal and then adding one set of incline on D2 and D3, but I think everyone is doing 50 reps on incline every day for 3 weeks. The more volume you do the faster you will progress. Good luck

[roberto487]

So it's been 4 days since my 21 day over reach on flat & incline bench. I just did a quick couple re-tests on the 2 exercises...on flat before the over reach I was consistently gettin 11 reps at 170 lb...today I got 9 reps at 190. Before over reach on incline I was consistent at 11 reps with 125...today I got 10 reps at 150 lbs. I'm real happy with the outcome of this...pretty wild stuff IMO! Unfortunately I won't be doing this again anytime soon...too busy with son's baseball, but def as soon as I get a chance! Would love to do one on chins!

I am in my 11th day of my chest overreach. I haven't been able to increase weight yet, but on the incline press, the weight feels light at first, like I should be lifting heavier. I can pump out 6 or 7 reps before fizzling out around the 9th rep and the with 10th reps, I struggle. The low reps are back to normal, I can actually do 4 reps now. It looks like I have the strength, but not the endurance. Did u experienced this? I thinking of raising the weight by 5 lbs and see how I do.

[AD1984]

I've been training 17 days in a row now. My gym is closed today so I'll be forced to take a rest day, though. I think I desperately need it lol my body is aching

All this talk about how good the full body version is has got me curious. Do you like the 10 rep with two rest-pause style better than the other one? I guess it make sense--Kelei's theory is that frequency is the most important, which is what the full body version concentrates on.

17 days? You're not right in the head lol. The thing I don't like about full-body is that it's very low rep, by the time you're warmed up, you're already done. You also run around like a headless chicken from one exercise to the other.

kelei I read that your from Brisbane. Have you ever been to Kelvin Grove shops? I saw a Russian/German looking guy a while back with similar stats. That you brah?

Did he have godlike blonde hair and a small flock of birds around him, chirping at his every step?

So it's been 4 days since my 21 day over reach on flat & incline bench. I just did a quick couple re-tests on the 2 exercises...on flat before the over reach I was consistently gettin 11 reps at 170 lb...today I got 9 reps at 190. Before over reach on incline I was consistent at 11 reps with 125...today I got 10 reps at 150 lbs. I'm real happy with the outcome of this...pretty wild stuff IMO!

That's awesome progress. Good job, man!

Probably over thinking this but I'm wanting to switch from my recomp to cut because I gotta lose some more weight quick before the summer. I've been doing 6x/50 and thinking about doing 3x/30 (D1,2,3) and cycling my carbs. It's only 10 less a week but putting but I'm thinking it will help with my carb cycling.

There is no need to cycle carbs. I think you should stick to 6x/50 and reduce to 40, then 30 as you go deeper into your cut. More workload = more calories burned and preserved strength.

Weird...I've overreached for chins and triceps before and didn't get any results at all. I know AD overreached on front squats and she didn't get much either.

In hindsight, I found it worked better for hypertrophy purposes, I added 0.5 inch to my thighs and there is a notable difference in my progress pics. Strength wise, my 10RM went from 125 to 135. I think supercompensation just takes place differently for people.

[64509chvl]

I am in my 11th day of my chest overreach. I haven't been able to increase weight yet, but on the incline press, the weight feels light at first, like I should be lifting heavier. I can pump out 6 or 7 reps before fizzling out around the 9th rep and the with 10th reps, I struggle. The low reps are back to normal, I can actually do 4 reps now. It looks like I have the strength, but not the endurance. Did u experienced this? I thinking of raising the weight by 5 lbs and see how I do.

I started this after a deload...was consistently at 11 reps on both before the over reach so I added 5 pounds right off the bat, worked up to 12 reps about half way through...upped by 5 pounds again, then finally lost strength but only by a rep & a little drop in endurance the last 2/3 days. As u can see from my log...I did struggle a bit in the beginning, not sure if it was just from the madness of the whole thing or just wasn't eating enough, so I ate more carbs daily & I was back to "normal" in 2/3 days. I'm already missing how I felt from doing the over reach...it's pretty weird when you're pumped up all day long for 3 weeks...now I feel lame (all day pump is gone) but I'm stronger, lol!

Thanks for the words AD

[SmithRussell]

Did he have godlike blonde hair and a small flock of birds around him, chirping at his every step?

I lol so hard coworkers were wondering what the hell I was doing.

[Kelei]

kelei I read that your from Brisbane. Have you ever been to Kelvin Grove shops? I saw a Russian/German looking guy a while back with similar stats. That you brah?

I've been there before, I don't remember when exactly, unless the guy you saw had long blonde hair then it couldn't have been me.

Probably over thinking this but I'm wanting to switch from my recomp to cut because I gotta lose some more weight quick before the summer. I've been doing 6x/50 and thinking about doing 3x/30 (D1,2,3) and cycling my carbs. It's only 10 less a week but putting but I'm thinking it will help with my carb cycling.

Stick with the standard setup and reduce your reps to 30. Reduce your calories until you start losing weight.

This routine is truly great for many reasons, ease of use, insanely motivating, flexibility of training ect. I'm so hooked right now, but I’m worried about joints pains.....since this workout is so insanely devastating on joints right now, one can only imagine the complications one will experience down the road in a few years when all of it catches up.

One of the biggest reason why I lift is to find a balanced approach to life which will help me live a healthy lifestyle in my later years. Biggest complain I hear from average "seasoned" bodybuilders and doctors is about how joints pains are single most devastating issue later in life for us....it seems that one would hasten the process by continuously running joints into the ground, even with Cissus, Glucosamine and Flex oil as a supplement.

You need to customize your exercise selection, some exercises will bother your joints, some won't. It's up to you to experiment and substitute problem exercises using a process of elimination. Sometimes simply altering your form slightly is sufficient.

I can't perform straight bar pressdowns because it bothers my elbow joint and tricep tendon, rope pressdowns are fine, I could perform them for hours daily and never experience any issues so it's not the volume itself causing joint pain or tendonitis, it's exercises that don't agree with your body. High volume training will simply cause the pain to flare up much quicker than usual.

hey kelei,

ive searched the thread for info on overloading but i cannot find the info i need

my question is: lets say i want to overload on the incline bench press using a 3/1 deload format and doing the standard routine of 6 days a week. Do I complete one set of incline every workout day? i.e. Monday - Saturday bench one set in the 8-12 rep range using max all the time.

also, what do u think of overloading rear delt raises at the same time as incline bench overload

If you want to overreach with incline bench press you should perform 50 reps every day for 3 weeks and then rest for a week (although 4-5 days is most likely enough for most people). Rear delt raises at the same time should be fine.

I lol so hard coworkers were wondering what the hell I was doing.

Lol don't encourage her.

[adamxbomb]

I've been there before, I don't remember when exactly, unless the guy you saw had long blone hair then it couldn't have been me.



.

hahaha....ahhhh funny shiet right there..

[A-GAME]

I've been there before, I don't remember when exactly, unless the guy you saw had long blone hair then it couldn't have been me.

I will assume it was you then. There aren't a lot of lean 250lb'ers walking the streets of Brisbane.

[klift808]

hey kelei, while i was reading the previous pages, i saw on one of them that you said sitting and standing preacher curls were the same and doing any of the two doesnt matter. When i started your routine this was a problem for me because i wanted to do preacher curls but we didnt have a seated preacher curl machine, but I have the EZ bar. Currently I am doing seated dumbbell curls and was wondering if I can switch to standing preacher curls. But i think you also mentioned before that switching exercises is not advisable unless it hurts when you perform such exercise. Anyway, do you think I should switch to standing preacher curls? I really prefer them much more than seated dumbbell curls.

[Kelei]

hey kelei, while i was reading the previous pages, i saw on one of them that you said sitting and standing preacher curls were the same and doing any of the two doesnt matter. When i started your routine this was a problem for me because i wanted to do preacher curls but we didnt have a seated preacher curl machine, but I have the EZ bar. Currently I am doing seated dumbbell curls and was wondering if I can switch to standing preacher curls. But i think you also mentioned before that switching exercises is not advisable unless it hurts when you perform such exercise. Anyway, do you think I should switch to standing preacher curls? I really prefer them much more than seated dumbbell curls.

Try performing dumbbell curls with your elbow pinned to the front of your hip bone, alternate between arms (one set left, one set right etc) without rest until you've completed all of your reps. Don't cheat by leaning back, you can stand with your back against a wall if you don't trust yourself not to cheat lol.

[wgbjeff]

So I finally bought an ab roller and did 20 reps yesterday and rest-paused my way to a total of 50 reps. I did them slow and controlled, but it was pretty easy. And I'm not sore today. Am I doing something wrong or do I need to add weights? Weird since I've never trained my abs directly before

[davo26]

So I finally bought an ab roller and did 20 reps yesterday and rest-paused my way to a total of 50 reps. I did them slow and controlled, but it was pretty easy. And I'm not sore today. Am I doing something wrong or do I need to add weights? Weird since I've never trained my abs directly before

you sound like youre at the same place i am. im gonna try putting plates in a rucksack tomorrow when i do them again, see how that feels. just wary of straining lower back.

[jedema]

you sound like youre at the same place i am. im gonna try putting plates in a rucksack tomorrow when i do them again, see how that feels. just wary of straining lower back.

Ab roller all by itself doesn't do anything for me either but when I superset them with leg raises and bicycle kicks look out. I know thats not the rest-pause style training, but it works for me.

[varnhem]

Have finished my 7th workout(Third chest) in like 8-9days and I lost a few reps on bench. 10x80 to 11x80 and now today down to 8x80. Is it possible that I am starting to get run down already? Im doing 40reps version to ease in to things taking rest whenever, but aiming for 6 days a week of training. Felt good going in to the workout and thought I were going to get 12reps this time. Im guessing its nothing to worry about.

Second question. I have a vacation coming up in a couple days and I wont be able to lift for about a week. Would it be of benefit to really beat my body to the ground by doing some extra work the last few days before a deload? Im thinking it will.

Thank you!

[ThatOneLurker]

Would it be of benefit to really beat my body to the ground by doing some extra work the last few days before a deload? Im thinking it will.

Thank you!

Yes it will. If I have the time I try to run myself into the ground (2 a days, more volume, etc..) before my deload.

[wgbjeff]

Have finished my 7th workout(Third chest) in like 8-9days and I lost a few reps on bench. 10x80 to 11x80 and now today down to 8x80. Is it possible that I am starting to get run down already? Im doing 40reps version to ease in to things taking rest whenever, but aiming for 6 days a week of training. Felt good going in to the workout and thought I were going to get 12reps this time. Im guessing its nothing to worry about.

Second question. I have a vacation coming up in a couple days and I wont be able to lift for about a week. Would it be of benefit to really beat my body to the ground by doing some extra work the last few days before a deload? Im thinking it will.

Thank you!

Your carb intake sounds low to me, so increase your complex carbohydrates to see if that helps. And yes go all-out before your rest week, that's what it's for

[A-GAME]

Just finished my first workout, D1. 50 rest pause reps wasn't as hard as I imagined it would be, although I only did half my reps on incline bench because my shoulder started to pinch. I have been working at fixing it for a while now so I might have to stick with flat bench only for a while so I'm doing more pulling until I can fix this impingement. I don't think my workout would have taken more than an hour which was good but I did notice I am softer than usual. I'm not as pumped as I usually would be after a chest/tri/shoulder workout. Less weight, higher reps so I suppose it makes sense. Anyone else noticed this?

[VLokkY]

Been doing this for 3~months now and going strong!
Seen increases all over even tho I'm recomping.

However I'm having abit of a dilema.
Currently I'm starting to mountainbike again with my girlfriend (note: Belgian Mudways uphill / muddy field paths .. etcetc)

The only problem I'm facing is that if I do the second D3 is that if I do this, day afterwards (or on same day) the mtb'ing occures.
Either if I do the MTB first I just can't do any proper Squat reps, RDL's / calves are no problem however.

If I do it the other way around I can't do any proper climbs without having to stop and massage the soreness out of my legs..

Any idea's?

[A-GAME]

Been doing this for 3~months now and going strong!
Seen increases all over even tho I'm recomping.

However I'm having abit of a dilema.
Currently I'm starting to mountainbike again with my girlfriend (note: Belgian Mudways uphill / muddy field paths .. etcetc)

The only problem I'm facing is that if I do the second D3 is that if I do this, day afterwards (or on same day) the mtb'ing occures.
Either if I do the MTB first I just can't do any proper Squat reps, RDL's / calves are no problem however.

If I do it the other way around I can't do any proper climbs without having to stop and massage the soreness out of my legs..

Any idea's?

My only suggestion would be to foam roll. Prior to training, after training and again on the day you wish to ride. Make sure you hold on at any sore areas and ensure release. Since I began doing this, doms have disappeared.

[roberto487]

Try performing dumbbell curls with your elbow pinned to the front of your hip bone, alternate between arms (one set left, one set right etc) without rest until you've completed all of your reps. Don't cheat by leaning back, you can stand with your back against a wall if you don't trust yourself not to cheat lol.

Kelei,

If I stand straight doing this exercise my elbow's pivot point is at my belly botton's level. Do I use this height as my pivot point or do I have to bend forward to ensure I am pivoting on the hip bone?