I hope so! Thank you!
It should be, though two would be worlds better.i would guess 1 full body session per week is enough for an intermediate to make progress
week 1: 15 sets of squat, bench & row
week 2: 15 sets of deadlift, overhead & chin up
idk, maybe not...
I'm not all too big of a fan of resolutions. Waiting for the new year to do something that you know you need to do is sillyif you'd like a link to my resolutions thread in the misc, just ask & i'll post it here
I posted Happy New year ahead of time for my Aussie friends
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01-03-2013, 12:38 PM #361
- Join Date: May 2009
- Location: Antarctica
- Age: 32
- Posts: 11,204
- Rep Power: 8425
Training, philosophy, nutrition and biomedical discussion (2.0): http://forum.bodybuilding.com/showthread.php?t=146797403
Video log:
www.YouTube.com/Frootlups
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01-03-2013, 09:03 PM #362
- Join Date: Aug 2010
- Location: Michigan, United States
- Posts: 9,830
- Rep Power: 4166
yeah, also 45 sets of heavy lifting in one session is pretty grueling
day 1: 6 sets squat, bench, row & SLDL
day 2: 6 sets dead, overhead, chin & front squat
is more effective, in my estimation...
5 days per week would be better but, for someone with only 2 days per week to lift, a split like this may be the best option
a worthwhile venture is best started immediately
will be aiming for 180 pound clean and press max, 20 reps of 200 pounds high bar squat without rest pause, 10 reps 280 pound conventional stance 2'' deficit pull & 10 reps 180 bench. wish me luck!The muscles i value most are the ones directly surrounding the spine, the hips, the scapula, the femur and the tibia... in that order.
Basically the whole body minus chest and biceps... pretty much the opposite of what your local gym looks like on a typical Monday.
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01-06-2013, 05:52 AM #363
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01-06-2013, 11:59 AM #364
- Join Date: May 2009
- Location: Antarctica
- Age: 32
- Posts: 11,204
- Rep Power: 8425
I don't agree with doing six sets of deadlifts unless they are performed for speed, at least at your stage of training. I'd also suggest doing the front squats before the other lifts.
5 days per week would be better but, for someone with only 2 days per week to lift, a split like this may be the best option
will be aiming for 180 pound clean and press max, 20 reps of 200 pounds high bar squat without rest pause, 10 reps 280 pound conventional stance 2'' deficit pull & 10 reps 180 bench. wish me luck!
What's up with all of the rep goals?
Training, philosophy, nutrition and biomedical discussion (2.0): http://forum.bodybuilding.com/showthread.php?t=146797403
Video log:
www.YouTube.com/Frootlups
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01-06-2013, 12:44 PM #365
- Join Date: May 2012
- Location: Northridge, California, United States
- Age: 32
- Posts: 937
- Rep Power: 281
I need to try these before I do SLDL sometime to see if I can get some clean reps without assistance.
I unfortunately got sick again but this was due to my poor diet, lack of sleep, and lack of focus getting my micronutrients in. Going to modify the PHAT template a bit to change things up and get back on it hard today.SQ: 225x5 (High-bar ATG)
DL: 295x5/315x1
"Many basic or compound exercises (e.g. squat, bench press, etc.) have a bell shaped resistance curves or shift the resistance through multiple muscle groups throughout the exercise's range of motion allowing the muscles to momentarily relax between repetitions. This period of momentary relaxation between repetitions allows greater opportunity for momentary blood flow permitting the clearing of acid accumulation."
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01-06-2013, 12:57 PM #366
- Join Date: May 2009
- Location: Antarctica
- Age: 32
- Posts: 11,204
- Rep Power: 8425
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01-06-2013, 01:11 PM #367
- Join Date: May 2012
- Location: Northridge, California, United States
- Age: 32
- Posts: 937
- Rep Power: 281
SQ: 225x5 (High-bar ATG)
DL: 295x5/315x1
"Many basic or compound exercises (e.g. squat, bench press, etc.) have a bell shaped resistance curves or shift the resistance through multiple muscle groups throughout the exercise's range of motion allowing the muscles to momentarily relax between repetitions. This period of momentary relaxation between repetitions allows greater opportunity for momentary blood flow permitting the clearing of acid accumulation."
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01-06-2013, 01:33 PM #368
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01-06-2013, 08:02 PM #369
- Join Date: May 2009
- Location: Antarctica
- Age: 32
- Posts: 11,204
- Rep Power: 8425
Sunday, January 6 - Lower Power:
Squats:
225x5
275x3
315x3
365x2 (very fast and smooth)
350x3
315x1 (front squat)
275x5 (back to low-bar; all paused)
Press:
135x4
135x3
Cleaned off the ground. Feel good factor.
Deadlift:
225x5
315x3
365x2
After the last set, a guy working at LA Fitness walked over to me and said, with a very condescending tone, "Don't slam the weights. If you can't control it, it's too heavy. Wouldn't want to see ya get hurt."
I replied "That is false. I have a state record in powerlifting, and my ability to control the eccentric portion of a deadlift does not indicate..."
—"I don't give a ****. Don't slam my weights."
I smiled at him, nodded, and walked away. Would've liked to go heavier, but oh well. Just have to find a better time to train there.
Have been sick for the last few days. Feels great to train again.Last edited by musicianman; 01-06-2013 at 08:09 PM.
Training, philosophy, nutrition and biomedical discussion (2.0): http://forum.bodybuilding.com/showthread.php?t=146797403
Video log:
www.YouTube.com/Frootlups
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01-06-2013, 09:26 PM #370
- Join Date: Aug 2010
- Location: Michigan, United States
- Posts: 9,830
- Rep Power: 4166
This is not my program, just hypothetical.
I squat, press, bench & SLDL 5x week
I have previously maxed out at 140x1 overhand CnP, and have now progressed to doing UNDERHAND for 130x5 followed by a set of overhand 130x5
i will be attempting 145 and MAYBE 150 very soon press is second most prioritized lift in my training, it will take everything i have and optimal conditions to make this happen(including a dirty bulk which will continue until probably early 2014)
I like endurance squatting, my current long-term goal is continue to add 20-40 pounds per year to my 5-20 rep working sets for each main lift, 10 pounds for assistance lifts. You could say i'm rep crazy
edit: maxed out CnP today, 100x6, 130x1, 145x1, 150x1
underhand CnP is paying off, and cleaning was more difficult than pressing(the bar went up pretty smooth on the press)Last edited by zakatak333; 01-07-2013 at 11:00 AM.
The muscles i value most are the ones directly surrounding the spine, the hips, the scapula, the femur and the tibia... in that order.
Basically the whole body minus chest and biceps... pretty much the opposite of what your local gym looks like on a typical Monday.
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01-07-2013, 03:20 AM #371
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01-07-2013, 03:29 AM #372
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
Would have loved to see you set up your vid and loaded 5 plates in front of him, pick it up and then throw it down and yell,. was that better?
~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
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01-07-2013, 10:08 AM #373
- Join Date: May 2012
- Location: Northridge, California, United States
- Age: 32
- Posts: 937
- Rep Power: 281
SQ: 225x5 (High-bar ATG)
DL: 295x5/315x1
"Many basic or compound exercises (e.g. squat, bench press, etc.) have a bell shaped resistance curves or shift the resistance through multiple muscle groups throughout the exercise's range of motion allowing the muscles to momentarily relax between repetitions. This period of momentary relaxation between repetitions allows greater opportunity for momentary blood flow permitting the clearing of acid accumulation."
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01-07-2013, 12:18 PM #374
- Join Date: May 2009
- Location: Antarctica
- Age: 32
- Posts: 11,204
- Rep Power: 8425
Troll.
I have previously maxed out at 140x1 overhand CnP, and have now progressed to doing UNDERHAND for 130x5 followed by a set of overhand 130x5
i will be attempting 145 and MAYBE 150 very soon press is second most prioritized lift in my training, it will take everything i have and optimal conditions to make this happen(including a dirty bulk which will continue until probably early 2014)
I like endurance squatting, my current long-term goal is continue to add 20-40 pounds per year to my 5-20 rep working sets for each main lift, 10 pounds for assistance lifts. You could say i'm rep crazy
edit: maxed out CnP today, 100x6, 130x1, 145x1, 150x1
underhand CnP is paying off, and cleaning was more difficult than pressing(the bar went up pretty smooth on the press)
Would've been a good show. I missed a great opportunity.
Could've also asked him to help me load the weight, as I don't want to hurt myself.
This too.
Training, philosophy, nutrition and biomedical discussion (2.0): http://forum.bodybuilding.com/showthread.php?t=146797403
Video log:
www.YouTube.com/Frootlups
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01-07-2013, 09:04 PM #375
- Join Date: May 2009
- Location: Antarctica
- Age: 32
- Posts: 11,204
- Rep Power: 8425
Monday, January 7 - More Lower Body Domination:
Klokov press:
45x8
65x8
95x5
BTN push press:
140x5
185x3
205x2
Mmmmmmm.
Press:
140x2
140x2
140x2
Squats:
275x3
315x3
365x2
315x5
Ran into some powerlifting folk. So much fun.
Quarter squats from pins:
405x3
495x3
585x3
675x0
675x0
585x0???
Beat.
Leg press:
5Px8
6Px5
Quad killer.
Calf raises
V-crunch using hamstring curl machine:
30x5
30x12
30x8
One of the powerlifters showed me this. A great lifter (video). Basically, you perform a crunching motion while pulling against resistance with your legs.
Training, philosophy, nutrition and biomedical discussion (2.0): http://forum.bodybuilding.com/showthread.php?t=146797403
Video log:
www.YouTube.com/Frootlups
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01-08-2013, 11:07 PM #376
- Join Date: May 2009
- Location: Antarctica
- Age: 32
- Posts: 11,204
- Rep Power: 8425
Tuesday, January 8 - Dynamic Upper:
Trained with the powerlifting folk once more. Great fun.
Band bench press (~130 pounds of band tension):
135x3
135x3
155x3
135x3
155x3
135x3
135x3
135x3
155x2
135x3
135x2
Not sure of the exact weight, but this was difficult as well as lots of fun.
Exercise ball dumbbell bench:
60x6
60x6
60x6
60x6
Damn, I'm wobbly.
Dips:
(BW+45)x4 --> BWx5
BWx6
BWx9
Triceps are entirely spent.
Internally rotated reverse flyes:
25x10
25x10
25x7
Fine tuning these most certainly activates the rear deltoids intensely.Training, philosophy, nutrition and biomedical discussion (2.0): http://forum.bodybuilding.com/showthread.php?t=146797403
Video log:
www.YouTube.com/Frootlups
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01-09-2013, 06:19 AM #377
- Join Date: Sep 2008
- Location: State / Province, Australia
- Posts: 29,859
- Rep Power: 42607
Nice onj, but little bit too much band tension with 135 to be dynamic.
A set of3 reps should take as long as a 1 Rm on bench~~~~~~~~~~
''Bro, get yourself under control lol next thing we know Illy is gonna be 175 lbs, addicted to coke, involved in gang activity, and with a 365 max deadlift... ''-Blizzard589
~~~~~~~~~~~~
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01-25-2013, 08:57 PM #378
- Join Date: May 2012
- Location: Northridge, California, United States
- Age: 32
- Posts: 937
- Rep Power: 281
How has the new year been treating you sir?
SQ: 225x5 (High-bar ATG)
DL: 295x5/315x1
"Many basic or compound exercises (e.g. squat, bench press, etc.) have a bell shaped resistance curves or shift the resistance through multiple muscle groups throughout the exercise's range of motion allowing the muscles to momentarily relax between repetitions. This period of momentary relaxation between repetitions allows greater opportunity for momentary blood flow permitting the clearing of acid accumulation."
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01-26-2013, 08:43 AM #379
- Join Date: Aug 2010
- Location: Michigan, United States
- Posts: 9,830
- Rep Power: 4166
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03-09-2013, 02:38 PM #380
- Join Date: May 2009
- Location: Antarctica
- Age: 32
- Posts: 11,204
- Rep Power: 8425
Hey guys, so...
I kind of disappeared. I'm sorry.
Life has been good. My semester has been the most intense one yet.
I got into an awesome neuroscience doctoral program.
Still making nanoparticles.
Just had a powerlifting meet and managed 345/255/470, which is lame, and I cut eight pounds of water the night before that really affected my strength.
I somehow managed to fail a 375 and 380 squat attempt, even though 380 went better than 375.
Also didn't clear the 505 deadlift off the ground.Training, philosophy, nutrition and biomedical discussion (2.0): http://forum.bodybuilding.com/showthread.php?t=146797403
Video log:
www.YouTube.com/Frootlups
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03-09-2013, 02:49 PM #381
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,965
- Rep Power: 142830
Nice to see you're still alive and kicking!
Glad to hear school is going well. Nice numbers at the meet! Are you finding much time to lift? Sounds like your plate is pretty full with schoolPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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03-09-2013, 05:31 PM #382
- Join Date: May 2009
- Location: Antarctica
- Age: 32
- Posts: 11,204
- Rep Power: 8425
Thanks, man.
I was training one day on, a double session the following day, and one day off on cycle for six weeks before the meet on February 23. Got really sick after the meet, so the week following was no bueno, and the week following that was the usual rape-fest associated with the week of classes before a break.
I'm taking seven classes, and pursuing my experiments for 20+ hours per week (which is not nearly enough), so it's been a bit crazy. This past week I pulled three all-nighters in total, the naps associated with which were on this wonderful bed:
I'm definitely ready for grad school and not having to take so many courses. Granted, I created this for myself, as I'm taking courses on top of the requirements since they are more interesting to me and I want to get the most out of my time here.
How's it going with you?Training, philosophy, nutrition and biomedical discussion (2.0): http://forum.bodybuilding.com/showthread.php?t=146797403
Video log:
www.YouTube.com/Frootlups
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03-09-2013, 06:08 PM #383
- Join Date: Apr 2010
- Location: Illinois, United States
- Age: 44
- Posts: 19,965
- Rep Power: 142830
Going good here!
The company I work for is going through a big growth phase right now which is cool.
Lifting has been going well, been having a successful 2013 so far with the weights. I'm more than ready for spring after all this snow we've been hammered with the past monthPRs: Back Squat- 410x1 / Front Squat- 320x1/ Bench- 325x1 / Deadlift- 505x1
Woody's Quest for the Seven (journal):
https://forum.bodybuilding.com/showthread.php?t=177649631
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03-09-2013, 08:50 PM #384
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03-09-2013, 09:28 PM #385
- Join Date: May 2009
- Location: Antarctica
- Age: 32
- Posts: 11,204
- Rep Power: 8425
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03-10-2013, 08:59 AM #386
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04-07-2013, 12:29 PM #387
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04-09-2013, 12:13 AM #388
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04-09-2013, 07:10 AM #389
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05-14-2013, 08:07 AM #390
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