The Code of Bushido is Harsh and Relentless: TS's Grind to the Stage

[TakedaShingen]

Day 2:

Hack Squats: (3x12)
(5 sec down, 1sec hold, explode out of the hole)
140x15 -no holds -warm up
180x12
230x12
290x12

Woooooo. Feelin that last set. However, I will be starting with higher weight next week. Didn't struggle like I should've...great connection though.


Standing Military: (RPE9 - 6reps)
65x10
75x6
85x6
95x6
105x6
115x6
125x6
135x6
155x6

Wanted more! My shoulders wouldn't even get 165 above my head though lol. They told me to slow the f*ck down.


Bent Side Laterals: (3x15)
25x15 (x3)

Didn't even bother going up in weight. These felt great. MMC was on the money.


And now for one of my favorites...
Feeling a little beat up today, so no quad or triple set. Much to the pleasure of my training partner.

BB Walking Lunges:
110lbs x30 steps
(x3 sets)

After my 80th lunge, I seriously questioned why I do this.


BB Skullcrushers: (3x10)
90x10
90x10
90x15


Spider Curls: (3x15)
(3sec eccentric)
50x15 (x3)

DB Hammers: (2x15)
(1/2 way up, down, all the way up...is 1.)
20x15 (x3)

Crazy pump, little weight.


Cardio:

25min of High Intensity Incline Intervals.


I call days 2 & 4 my fluff days. But today, I'm smoked. Lunch has never tasted so good.

[Gym God]

I just recently seen this RPE --> [Standing Military: (RPE9 - 6reps)] What exactly does this mean?

[TakedaShingen]

I just recently seen this RPE --> [Standing Military: (RPE9 - 6reps)] What exactly does this mean?

RPE = Rate of Perceived Exertion

It's a scale of 0-10 to label workout intensity.

My trainer and I use it in a modified form. Keeping me honest while training, so I'm not pushing failure every set.

We approach it like this:

RPE 10 - Push to fail. Nothing left.
RPE 9 - 1 left in the tank.
RPE 8 - 2 left in tank.

And so on...

There is no number of sets. I dictate the volume. But it keeps me true to what I can really push/pull that day.

Let's use today's Miltary as an example:

RPE 9 - 6reps

Each set is 6 reps long, for an indeterminate amount of sets. However, with each set, there should always be 1 left in the tank. So, I like to start with lower weight that is easy to get the prescribed reps, BUT, once the weight starts increasing along the sets, the RPE scale lets me know when I'm getting close to my limit.

On today's Military, I pushed 155lbs for 6 and had 1, perhaps 2 left in me. 165 I could've gotten up, but there's no way I was getting 6. So, instead of pushing 165 for 4, I used my reality check of RPE 9 for 6reps to tell me that this exercise is over.

If you go through my squats, deads, and bench, you'll see I use this scheme a lot. It's not that I can't push more weight, but I can't push more weight for the designated reps. Keeps me getting stronger without going to fail. Leaving just that little bit in the tank allows me to push crazy volume.

I hope that helps.

[Gym God]

Perfect, that's easy to understand. Thanks.

[TakedaShingen]

Only downside to RPE (or upside depending if you're as deranged and masochistic as myself), is that you might not leave the squat rack or dead bar for over an hour, because you might run 10, 15, 20 sets of any given exercise. I like the volume, so I couldn't be happier.

[Gym God]

Only downside to RPE (or upside depending if you're as deranged and masochistic as myself), is that you might not leave the squat rack or dead bar for over an hour, because you might run 10, 15, 20 sets of any given exercise. I like the volume, so I couldn't be happier.

Very interesting method of training. Definitely plenty of volume could be achieve!

[The Solution]

5 second negative hacks! Thats what im talking about!

[TakedaShingen]

5 second negative hacks! Thats what im talking about!

You know it Bob.
My trainer, Justin Draper, knows his sh*t. He allows me room for volume, but knows when I need specific targets such as this. He has literally helped shape the athlete I have become.

1.) He sets the plan
2.) I do serious work
3.) Profit

[jpfaherty]

5 second negative hacks! Thats what im talking about!

This! DANGGGGGGG

[demonwareltd]

You know it Bob.
My trainer, Justin Draper, knows his sh*t. He allows me room for volume, but knows when I need specific targets such as this. He has literally helped shape the athlete I have become.

1.) He sets the plan
2.) I do serious work
3.) Profit

Profit - love it!

[tripleh210]

Your hack squats are RIDICULOUS!!!

[TakedaShingen]

Your hack squats are RIDICULOUS!!!

Thanks brosef. I do like to squat.


Today was just a core/cardio day.

570 reps of various weighted core. Also, 3 sets of incline planks off a low box step.

Interval Sprints:

10 rounds @
30sec @ 12mph
90sec @ 6mph

My legs were liquified after these. Usually, I'm not as beat from these as I was today, but man...That core afterward went sloooowwwww.

[xStevenx]

Your hack squats are RIDICULOUS!!!

i agree!!

[TakedaShingen]

i agree!!

I just keep showin up.
And somehow, I keep gettin stronger : )

[The Solution]

Legs and HIIT the next day? ouch.

[TakedaShingen]

Legs and HIIT the next day? ouch.

It's hard to avoid. There is one type of squat or another on Days 1,2, and 3 of my 4 day split.

Not to mention that out of my 4 cardio sessions weekly, 3 of them are now HIIT. I'm a little behind and I have some fat to burn. There is bound to be overlap.

And in my life, time is a factor. Being a single dad of two kind of puts constraints on free time, so usually, Monday through Friday, I'm at the gym for 2 1/2 - 3 hours to get all my lifting and then cardio in. I only work weekends while the kids go to their mom's, because I like cooking and eating dinner every night with them, and helping with homework and such.

I don't mind. I do what needs to be done. My legs are officially beasts! They quit their bitching months ago lol.

[jpfaherty]

I don't mind. I do what needs to be done. My legs are officially beasts! They quit their bitching months ago lol.

This got a legit LOL out of me. Seems like your mind is strong too! Keep pushin.

[TakedaShingen]

Woke up irritated and cranky today. Don't know if it's lowered cals, ungrateful kids, or a combo of both.
I felt a whole lot better after lifting though. Good for the soul.


Day 3:

Warm-Up-
Medium Grip Pull-ups: (BW)
3x10


Deads: (RPE 9 - 3reps)
185x10 (x2)
225x10
275x3
295x3
325x3
345x3
365x3
225x10 (x2)

Normally, I like to use the RPE scale to overload a ton of volume on these, but time was not on my side today. Busy day. Had to bail on making my front squats RPEs as well.


Front Squats: (3x12)
155x12 (x3)

Felt solid. Probably should've gone up in weight in retrospect, but the MMC was on point so I saw no reason in the moment.


Single Arm DB Rows: (3x10)
(Slow eccentric on these.)
100x10
100x10
80x15 (Really slowed this last set down and stretched out the bottom and came to a full stop.)


Single Leg Smith Squats:
(3x12 each leg. All values are plate weight.)
50x12
100x12
140x12


Cardio:
25min on Step Mill
Variant level interval setting.
I hate this goddamn thing.


Quick workout...in and out. Had to get to parent/teacher conferences for one of the youngsters.

[HARRYBEAST]

Finally the Beast has come to your journal!

[TakedaShingen]

Finally the Beast has come to your journal!

Glad to have ya. I could use some more ass kickin in here. And even attempting 500x3 is kickin ass in my book.

[Gym God]

The joys of parenting. Good to see you still made well in the gym this morning!

[The Solution]

Hopefully they dont kill your sleep again tonight brother.

[TakedaShingen]

I woke up feelin it today. On my game.


Warm Up:

DB Flies: (3x10)
25x10 (x3)

Day 4:

Incline DB: (3x10)
70x10
75x10
80x10

These felt great. Usually I'm not a good presser, but these were money!


BB Flat Bench: (3x10)
(TUT Tempo...5sec negative, 2sec hold at base of movement, and then drive that bitch home.)

135x10 (x3)

Wanna talk about pump? Holy Jesus. I barely put the last two reps up on that last set. Heaviest 135lb bench ever.


Superset:
Bent BB Rows/Shrugs (machine)
135x10/3plates each arm x30
(x3)

Bent rows, I brought my torso parallel to the floor and really slowed it down. And with the shrugs, every 10reps I would do a 10sec hold.


DB OHP: (3x10)
40x15 - warm up
50x10
60x10
70x10

Didn't even struggle on the 70s. Felt light today. Just feelin sharp.


Seated Ham Curls: (3x15)
285x15 (x3)

Slow and controlled. Hurt like hell.


Rear Delt Flies (Pec Deck): (3x15)
100x15
110x15
120x15


DB Straight Arm Side Laterals:
(3x15)
20x15 (x3)

Slooooowwwwwwww. Burned like hell.


Superset:
Pull-ups/Dips
10/10
(x3)


Cardio:
Intervals on Treadmill

: )


On my sh*t today!

[HARRYBEAST]

Nice work in there man those TUT tempo sets sound brutal

[The Solution]

What's current split look like?
Diggin the volume

[tripleh210]

You are BLASTING through your workouts!! You def have some beast legs holy shiiiiiat

[Ccm644]

Killing some volume and workouts, as always looking good in here

[TakedaShingen]

Thanks gents.

And Bob, I am currently on a 4 day rotation. Days 1 & 3 are compound based with a little accessory. Days 2 & 4 are filling the gaps. If you look back at the last couple of weeks, you'll see the workouts repeat on a rotation.

Except for that last workout. I was feeling good that day, so I made up my day when I walked in the gym. Felt good.

I was actually going to be messaging you soon to run through the Smolov I'm planning on starting in a couple weeks.

[TakedaShingen]

Day 1:

Squats: (RPE 9 - 6reps)
135x10 -warm up
185x10- warm up
205x6
225x6
245x6
275x6
295x6
315x6


Flat BB Bench: (RPE 8 - 6reps)
95x10
105x10
115x6
125x6
135x6
145x6
155x6
165x6
175x6
185x6
195x6
205x6
215x6
225x6

My chest was smoked! All reps were slow and controlled. I really focused on feeling that chest contraction. Keeping the weight low and adding extra RPE sets has strengthened my bench a bit. Not mad about it.


Sumo Deads: (RPE 9- 4reps)
(All reps pulled 2" off the floor and held for 3sec, then rep is finished.)
185x10 -warm up
185x 8- warm up
225x4
245x4
265x4 (x4)
275x4
295x4
315x4
335x4

That was a ton of sets and my back is smoked from all the squats and deads. So I figured I'd make sure I was beat up and added....
Trap Bar Deads : )

Trap Bar Deads: (added)
(All values are just the plate weight. All reps are 1/2 way up, down, all the way up.)
140x10
140x12
140x10

Superset:
Cable Incline Flies/Wide Grip Pull-ups

50x15/10 pull-ups
50x15/12 pull-ups
60x15/5 pull-ups

That last set of pull-ups was everything I had in me. Barely got that fifth one. Overall...today was a great day.

Weight- 179.5

[The Solution]

Follow Alex's outline from his journal that i setup for him. I think you will respond VERY well