Intermediate/Advanced Routine - Revision 1

[MichielN]

tfw resting heart rate is ~80 bpm

mirin those with a 50-60 bpm

although I've been having heart palpitations the last month (getting better tho the last two weeks) so perhaps it's a bit inflated

[64509chvl]

Oh man, it all varies for me. I think this is pretty much what it comes to:

Squats: 30-40s
RDL: 30-40s
Dips: 30-40s
Pullups: 20-30s
Chipups: 20-30s
Bench: 20-30s
All other lifts: 10-15s

Oh...yeah those all vary quite a bit for me aswell. I meant the down resting time before we start the next diferent lift.

[ThatOneLurker]

tfw resting heart rate is ~80 bpm

mirin those with a 50-60 bpm

although I've been having heart palpitations the last month (getting better tho the last two weeks) so perhaps it's a bit inflated

66 resting bpm

feelsbatman.jpg

you should get that checked out m8

[MichielN]

66 resting bpm

feelsbatman.jpg

you should get that checked out m8

I have. Blood pressure is fine (124/77), EKG scan was normal, no irregular heartbeat, cholesterol levels are high according to conventional ref ranges, but HDL is high too en triglycerides are low. Calculated VLDL is quite low and ratios are normal to good too. The high LDL is likely due to a high saturated fat consumption. Kelei thinks my numbers are perfectly fine and so do I tbh

I might have subclininal hypothyroidism though. Could be stress related too. My heart seems healthy at least

[MortalEngine]

I have. Blood pressure is fine (124/77), EKG scan was normal, no irregular heartbeat, cholesterol levels are high according to conventional ref ranges, but HDL is high too en triglycerides are low. Calculated VLDL is quite low and ratios are normal to good too. The high LDL is likely due to a high saturated fat consumption. Kelei thinks my numbers are perfectly fine and so do I tbh

I might have subclininal hypothyroidism though. Could be stress related too. My heart seems healthy at least

Could be a thyroid issue. I've had loads of problems with my thyroid. At it's worst 6 years ago my resting heart rate was 120!

[MichielN]

Could be a thyroid issue. I've had loads of problems with my thyroid. At it's worst 6 years ago my resting heart rate was 120!

That's what I was thinking too, especially since my TSH was quite high (3.5). Don't have T3/T4 or free T3/T4 unfortunately.

Hypothyroidism can also elevate cholesterol levels.

[KeleiIsAQT]

I wouldn't do Smolov with those stats...

Why not?

[eriquee]

For those interested in reading about HDL, LDL, and what not, have a good read here:
http://eatingacademy.com/nutrition/t...sterol-part-vi

[Qxx]

Why not?

Because you're not at 2x BW squat, which is in my opinion and experience a minimum.

[KeleiIsAQT]

Because you're not at 2x BW squat, which is in my opinion and experience a minimum.

alright, I'll start kelei's strength routine then

[Wheyski]

I'm on the verge of burning out on this routine but it gives the gains no doubt. Lost 13lbs and gained strength in all lifts.

[Alyion]

I'm on the verge of burning out on this routine but it gives the gains no doubt. Lost 13lbs and gained strength in all lifts.

Dont be afraid to hit a deload when you need to, the whole basis behind this routine is to overreach to an extent. I know after a good 3/4 weeks on this routine I start to wake up feeling as though i've been hit by a truck and the one week deload can't come quick enough.

[Kelei]

Just checking in, I'm still too busy to post right now but I'll have some spare time soon, keep training hard.

[dojsygo]

Thinking about going back to intermittent fasting 16/8 again. I know that Kelei recommends eating complex carbs and protein 2-3 hours before the workout because training in fasted state will put you into hypoglycemia. Most time i workout pretty early (before first meal on IF) and i didn't have any problem with my energy during the workout.
Since i started eating regularly again i think i have added some unwanted fat and lost much of my vascularity even if i haven't added that much weight :S :\

But i haven't decided yet, since i started eating before workout i have also gained some strength in my exercises and that's probably better in the long run.

Just checking in, I'm still too busy to post right now but I'll have some spare time soon, keep training hard.

Take your time :-). I just saw that you have updated your weight. Damn man, have you dropped 53 lbs in 13 months? :\

[ThatOneLurker]

Just checking in, I'm still too busy to post right now but I'll have some spare time soon, keep training hard.

250ish

to 235

to 200?


I remember you telling me a while ago you wanted the more aesthetic look again in regards to Serge's physique.

[Kelei]

250ish

to 235

to 200?


I remember you telling me a while ago you wanted the more aesthetic look again in regards to Serge's physique.

I took an extended break from training.

[MichielN]

I took an extended break from training.

Why's that?

[mattj15]

PR'd every single lift during this last deload. Onto 225lb front squats! #gains #gains #gains

[kRaop]

I've slowly started building up elbow pain, mostly while doing concentration curls and incline curls. It healed a bit while deloading, but now it's back full force again. I'll make an appointment this week with the doc to see what it is.

[mattj15]

same here man. has to be some kind of tendonitis. I feel on bicep curls, side lateral raises, and overhead tri's.

I think the heavy overhead tri's were the culprit in starting this.

[64509chvl]

same here man. has to be some kind of tendonitis. I feel on bicep curls, side lateral raises, and overhead tri's.

I think the heavy overhead tri's were the culprit in starting this.

For me it was def the heavy overhead tris. Haven't done them in quite some time, but I'm pain free !

[davo26]

For me it was def the heavy overhead tris. Haven't done them in quite some time, but I'm pain free !

ill add my name to the list too, no overhead tri's any more and been pain free since. shame cos all i got at the moment is weighted dips and weighted push ups for tri's but im trying to create a little rope pulldown contraption, got a pulley in the post :-)

[IcedJunglist]

How's progress looking on this new updated routine guys?
I've been off training for a while, and was considering using the old scheme, or a different routine altogether but with these rep ranges.

[Effrum]

How's progress looking on this new updated routine guys?
I've been off training for a while, and was considering using the old scheme, or a different routine altogether but with these rep ranges.

Everyone's definitely making progress (there was a page or 2 of progress photos a few pages back). A lot of the regulars in the thread are split between this revised routine and the original. Some people miss the pump of the original PPL split, or are more comfortable working with the mindset of a split vs the revised routine's full body + higher frequency approach.

It's just personal preference really. We've had enough discussions of everyone's preferences if you wanna go back and read them .

[64509chvl]

ill add my name to the list too, no overhead tri's any more and been pain free since. shame cos all i got at the moment is weighted dips and weighted push ups for tri's but im trying to create a little rope pulldown contraption, got a pulley in the post :-)

Good deal, hope you come up with something cool!

It sucks I was really gettin into the incline overhead tris & real strong at them to the point where they started feeling like a compound lift, lol! Oh well

[ctprelude]

same here man. has to be some kind of tendonitis. I feel on bicep curls, side lateral raises, and overhead tri's.

I think the heavy overhead tri's were the culprit in starting this.

I switched to doing overhead extensions on the cable machine using the rope. Definitely seems to take the pressure of my elbow and just seems to be an easier movement to really isolate the triceps.

[Effrum]

I switched to doing overhead extensions on the cable machine using the rope. Definitely seems to take the pressure of my elbow and just seems to be an easier movement to really isolate the triceps.

I do overhead extensions this way as well, except I've decided to keep the weight a little lighter (using a 15RM) because I feel like using a 10RM makes setting up feel awkward slugging all that weight around.

Actually, as I type this I think to myself - what if I don't start the pulley at the very bottom, and I start it at roughly waist height. This way I'm already close to the natural "rest" position I'd be starting out at, and I can just lift the weight instead of going through the setup of pulling it out from the bottom, turning around, and pushing it up over my head. Does anyone else do it like that?

[Invictus33]

Does anyone have advice on what I should do? I'd be happy with maintaining current mass through the summer.

I have a problem with figuring out how to continue with this routine through the summer. I am a cyclist and will build up to 100mi(6hrs)/week over 3days. Should I drop all legwork and do the workout the other 4 days? 30reps?

[kRaop]

My problem wasn't the overhead tris, it was both dumbbell curls. Gonna take a while off

[ItsHard]

Does anyone have advice on what I should do? I'd be happy with maintaining current mass through the summer.

I have a problem with figuring out how to continue with this routine through the summer. I am a cyclist and will build up to 100mi(6hrs)/week over 3days. Should I drop all legwork and do the workout the other 4 days? 30reps?

I don't think you should drop legwork. Just work 4 days.