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12-18-2014, 05:05 AM #2071
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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12-18-2014, 05:06 AM #2072
Deadlifts and front squats...I like..
Front squats require so much core activation/stabilization.. having them in the middle of deadlifts and deficit deads must've been so draining.B. Kinesiology
CSEP-CEP
CSCS
MSc (c)
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12-18-2014, 05:13 AM #2073
2.5 hours :O. Damnnn
Don't stop hustlin'
http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!
http://forum.bodybuilding.com/showthread.php?t=164994961 My latest iSatori Stack Log
http://forum.bodybuilding.com/showthread.php?t=160022811&p=1203255631#post1203255631 my iSatori H-Blocker Promo Log!
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12-18-2014, 05:19 AM #2074
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Every workout this week has been training.
Having 3 compound movements in a single workout with high volume has just been killer. The goal is to increase work capacity and it's also helping me gauge the RPE more and more. Seeing as I have 6 sets for each it's allowing me a lot of practice gauging the RPE.
Yeah man this sh!t is brutal, most brutal training i've done easily.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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12-18-2014, 05:33 AM #2075Don't stop hustlin'
http://forum.bodybuilding.com/showthread.php?t=146846923 my 5/3/1 journal. Check it out!
http://forum.bodybuilding.com/showthread.php?t=164994961 My latest iSatori Stack Log
http://forum.bodybuilding.com/showthread.php?t=160022811&p=1203255631#post1203255631 my iSatori H-Blocker Promo Log!
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12-18-2014, 05:37 AM #2076
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12-18-2014, 05:53 AM #2077
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12-18-2014, 06:12 AM #2078
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12-18-2014, 07:15 AM #2079
Talk about volume man. Great workout and I am sure a delicious post workout meal was had.
Workout Journal: http://forum.bodybuilding.com/showthread.php?t=167450201
-I need a new avi
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12-18-2014, 07:40 AM #2080
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12-19-2014, 05:23 AM #2081
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
weight x reps (lb)
12/17/2014
Touch & go bench @8
230x3 @8
230x3 @8
230x3 @8
230x3 @8
230x3 @9
225x3 @8
Volume PR w/230lbs
Pause bench to safety pins @8
215x3 @8
215x3 @8
215x3 @8
215x3 @8
215x3 @8
215x3 @8
Standing OHP @8
135x3 @8
135x3 @8
135x3 @8
135x3 @8
135x3 @8
135x3 @8
Heavy band lat pull down
3x12
DB bent rear laterals
25x3x12
Barbell row
155x3x12
So i'm having issues exporting vids from my Note 4 to my Mac so thought i'd just post this workout even with no video.
It's weird cause I feel i'm stronger with my pause bench vs my touch and go bench. I'm thinking this is due to the fact that i've done way more pause bench work and never really did much touch and go. More than likely the tng bench will catch up eventually but i'm not concerned all too much. After all at a meet you pause the press so that's all that matters.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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12-19-2014, 05:30 AM #2082
Solid man, I need to get my endurance up after looking at these lol
Fck your "Company rep rule violation"
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12-19-2014, 05:33 AM #2083
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12-19-2014, 05:36 AM #2084
- Join Date: Jan 2014
- Location: United States
- Age: 35
- Posts: 4,601
- Rep Power: 13258
Anthony putting in WORK
You did 6 repeats at the same RPE? That's kind of crazy hahaMy log:
http://forum.bodybuilding.com/showthread.php?t=166030441
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12-19-2014, 05:57 AM #2085
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12-19-2014, 07:33 AM #2086
Wicked volume man. The structure/exercises of your workouts are very appealing..thought I don't know how to train using RPE as I've never tried it.
Literally just wrote my last exam and had questions about RPE though lol.
Congrats on volume PR brahhB. Kinesiology
CSEP-CEP
CSCS
MSc (c)
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12-19-2014, 08:00 AM #2087
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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12-19-2014, 09:27 AM #2088
Solid work as usual vato. Volume gonna have you swole
OG
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12-19-2014, 09:42 AM #2089
Congrats on the volume pr. Strong benching sets.
Workout Journal: http://forum.bodybuilding.com/showthread.php?t=167450201
-I need a new avi
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12-19-2014, 10:05 AM #2090
Two and a half hour workouts?
Plus another 15 minutes spent taking pictures of your food?!
You know how I know you only have 1 kid, bro?
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12-19-2014, 10:17 AM #2091
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
Trying to get on your level brah.
Thanks Ryan.
haha it is pretty time consuming but having three compound movements in one workout takes a lot out of you. In time hopefully my work capacity improves so it'll be a little be less time consuming.
Well i'll have two kids come next year lol.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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12-19-2014, 10:53 PM #2092
- Join Date: Jan 2010
- Location: San Diego, California, United States
- Posts: 70,344
- Rep Power: 138218
Catching up on my journals as I've had quite the past few days. Seems like you're killing it brother! Wish I could offer some input on your exporting issue, but I have no experience with Note's.
Keep up the good work Anth and have a great weekend!
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12-20-2014, 07:21 AM #2093
Your capacity issue is gonna be tied into at least to some extent conditioning work. Of course you're also going to have to drop some weight on the bar as well in order to let for the same sets in less time.
OG
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12-20-2014, 09:22 AM #2094
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12-20-2014, 10:04 AM #2095
I disagree with this. While that may be valid for your goals, Ant wants to compete in powerlifting and works a desk job. Unless he's taking significantly more than 2-3mins between these sets, there isn't much to worry about conditioning-wise. The increased workload will force an adaptation. While I think the current change is a bit drastic, it should resolve itself and he likely won't die from it.
Dropping weight on the bar to get that workout done in less time would be counterproductive for getting stronger.
If cardio is an issue, he can go for walks or jogs. He can also incorporate sprints, while he should likely be careful to do this right now with the increased amount of lifting. Loaded carries, etc. are also options. The lifting portion of training for powerlifting should be somewhat heavy all the time.Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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12-20-2014, 10:24 AM #2096
It took him what 2.5 hours to get 18 at in. If he wants to fix that capacity he can either do less weight with shorter rest and build from there...which I agree is counter productive. Or he can do some form of conditioning work, which really he and everyone should be doing. IMO.
Those seem to me to be the ways to get his capacity up. I would go for the second as it's not going to hurt his goals.
I think his best bet would to be loaded carried for time.OG
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12-20-2014, 10:51 AM #2097
Long term you can make a very solid argument for conditioning work improving work capacity indirectly, even for powerlifting. Short term, I'm not sure I would add anything right now because he's already doing much more than before which will increase work capacity (in the most specific way you can increase work capacity).
2.5 hours is a long time to train, but I don't think it's a work capacity issue with 18 fairly heavy sets in a workout of taxing lifts. Let's say he needs 3mins per working set. That already lands you at about an hour. Maybe a little more than 3mins to change the setup for different exercises inbetween them. Add in a general warmup, warmups for the first lift, assistance work, etc. and I guess you could end up at over 2 hours.
Whether Ant NEEDS to be doing workouts that take 2.5 hours right now to make progress is a different debate. Probably one he should have with his coach, if anyone. Maybe he enjoys training for a long time?Lifting Log: http://forum.bodybuilding.com/showthread.php?t=147159883
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12-20-2014, 11:42 AM #2098
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
I've had the discussion of the length of time with these workouts.
He said it's going to be like that at first until my work capacity builds up to these types of workouts.
It can easily take 2.5 hours all in all.
Foam rolling
Dynamic warm ups
Warm ups to working weight
Changing weights on the bar
Taking 3-4 minute resting periods between each set
This can add up to a 2.5 hour workout quick.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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12-20-2014, 12:36 PM #2099
Workouts of that length are not uncommon on an rpe style setup.
Especially since there are planned repeats that have to be completed.
It's just the nature of the beast unless you use a time limit protocol as well.
Either way I don't think Ant's work capacity is low at all.the latest and greatest in training...or whatever.
https://forum.bodybuilding.com/showthread.php?t=177744461&page=3
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12-20-2014, 01:16 PM #2100
- Join Date: Jul 2007
- Location: Beaverton, Oregon, United States
- Posts: 37,261
- Rep Power: 158720
It's definitely improved a ton. I thought I knew what volume was working with Candito's program....haha yeah that's not volume haha.
I finally got the issue fixed with my phone and videos. I bought an SD card so i'll have my bench vid up today for you guys to check out.My training log: https://forum.bodybuilding.com/showthread.php?t=178464441
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