LNT Hits the Iron and Hopes It Doesn't Hit Back

[-calvus-]

Wow. What the hells been going on in here. Looks like a burner. Seems to be putting some good numbers up for you though. Much progress on the bench. Keep pressin.

[Lifting N Tx]

You've been getting a lot of work done, Steve. Carry on.

Thanks, Adam, I'll keep on keepin' on.

Wow. What the hells been going on in here. Looks like a burner. Seems to be putting some good numbers up for you though. Much progress on the bench. Keep pressin.

Maybe you can think of it as 5x5 meets rest pause, Calvus. Program setup and progression is somewhat similar to 5x5, with mostly basic compounds. Performance is via RP sets, but keeping a rep or two away from failure so as to hit a set number of reps in the minimum possible time while avoiding failure.

So far seems to be doing pretty well for me.

[MISSINGLINK]

Monday, November 10th, 2008
Numbers divided by a slash ( / ) denote modified rest pause reps
10-15 breath pauses between each RP ?set?, 20 after dropping a weight

Box Squat
Warm up: Squat stretching and BW squats, barx5, 135x5, 185x2
225lbs 4/2/2/2/2 190lbs 3/3/2 = 20 total reps
(220lbs 4/2/2/2 200lbs 4/2/2/2 = 20 total reps # 20 breaths, or about 30-40 seconds, between the last set of 2 reps at 220 lbs and the first set of 4 reps at 200)

Bench Press
Warm up: barx15, 135x8, 185x3
235lbs 6/2 205lbs 4/3/2/3 = 20 total reps
(230lbs 6/2 225lbs 2/2/2 = 14 total reps)

Chins
Warm up: NG pulldown 80x12
BW + 45 3/2/2 BW + 10 3/2/2/2/2/2 = 20 total reps
(BW + 40 4/2/2/2 BW + 15 3/3/2/2 = 20 total reps)

Upright Rows w/EZ Curl Bar # Conventional Sets
69x9x2 # 2' rests
(69x8x2 # 2' rests)

Decline Situps # Conventional Sets
10x15x2 sets # 2' rests
(35x9,9 # 2' rests)

Comments
Decent workout, pretty tiring.

There is alot of numbers happening in this workout. Nice work LNT.

[Lifting N Tx]

There is alot of numbers happening in this workout. Nice work LNT.

Thanks, Link. Hopefully it'll continue for a while.

(posted while in telecon )

[MISSINGLINK]

Thanks, Link. Hopefully it'll continue for a while.

(posted while in telecon )

You mad man.

[Lifting N Tx]

Wednesday, November 12th, 2008
Numbers divided by a slash ( / ) denote modified rest pause reps
Pause between each RP ?set? 15 breaths

Olympic Squat # Doing high bar squats on middle day, somewhat light
Warm up: Squat stretching and BW squats, barx5
160lbs 10/3/2/3/2=20 total reps
(155lbs 8/3/3/3/2/1=20 total reps)

OH Press
Warm up: barx15
125lbs 5/2/2/2/1 105lbs 4/3/1 =20 total reps
(120lbs 6/2/1/1 100lbs 4/3/3 =20 total reps)

Face Pulls
100x5/4/4/4/3= 20 total reps
(95x5/4/3/3/3/2= 20 total reps)

30 Degree Incline Presses
165x11/4=15 total reps
(155x10/3/2=15 total reps)

DB One Leg Calf Raise
85x8/7/7/6/6/6/5/5=50 total reps
(80x8/7/7/6/6/6/5/5=50 total reps)

Deadlifts
warm up: 135x5, 185x3, 225x2
290x5/2/2/2/2/1/1=15 total reps # Total time to do 15 reps @ 290 RP style was 6 minutes
(280x6/2/1/1/1/1/1/1/1=15 total reps)

Comments
Moved all rest times back up to 15 breaths. It seems to be more necessary as the weights get heavier.

Onward and upward!

[CYTX]

Nice job LNT. These workouts look very exhausting to me. 15 rep deads would have my back screaming.

[knowles.ja]

Rest pause deadlifts sounds absolutely brutal. I know that I would just give up after finishing the first RP mini-set. You've got some gonads, sir!

[MISSINGLINK]

Fried back on the menu today?? Nice work LNT

[Lifting N Tx]

Nice job LNT. These workouts look very exhausting to me. 15 rep deads would have my back screaming.

Rest pause deadlifts sounds absolutely brutal. I know that I would just give up after finishing the first RP mini-set. You've got some gonads, sir!

Fried back on the menu today?? Nice work LNT

Thanks, fellows. They do pretty well kick my behind. The work gets done pretty quickly, though. At 290, I'm probably within 25-30 lbs of what I could do for a single set of 5. I suspect that doing 3x5 conventional sets would be reasonably hard; doing it in 6 minutes probably impossible.

The good thing is that the work gets over quickly. The hard part is that it is hard work without any real break, and leaves one pretty tired for a while.

[SexyBack]

you measure your rests by the number of breaths? do you find that better then a certain time?

[Lifting N Tx]

you measure your rests by the number of breaths? do you find that better then a certain time?

Yes.

I've been doing it that way as it's the way that is recommended for the "myo-reps" method. I think that basically, it's just easier than using a stop watch for everything.

[benchintraining]

Brutal deadlifting Nice workout

[MuscleMom]

Quick fly by hi!!

Hope all's well in Tx!

[DallasLynx]

Nice job Steve. Looks like this rest pause stuff is working out well for you. Brutal mentally I would imagine?

[Theworm826]

Man hell of a workout. I did some major deadlifting volume yesterday as well, kicked my ass. Haha.

I love your system. Keep it up!

[doindbt]

*pops in looking for progress pics, doesn't see any promptly leaves in a huff*

Oh wait...I mean, Hi Steve!! *waves*

[CYTX]

*pops in looking for progress pics, doesn't see any promptly leaves in a huff*

Oh wait...I mean, Hi Steve!! *waves*

You were in a contest, sweet, how'd it go?

[doindbt]

You were in a contest, sweet, how'd it go?

Don't ask...I'm a sore loser. LOL

[CYTX]

Don't ask...I'm a sore loser. LOL

You look good in the pic. Great progress from a year ago. I wouldn't have the guts to get on stage for something like that so you win in my book.

[homelifter]

Don't ask...I'm a sore loser. LOL

lol....you look great mc. Are you going to do any more comps?

[doindbt]

You look good in the pic. Great progress from a year ago. I wouldn't have the guts to get on stage for something like that so you win in my book.

Aw thanks. It wasn't so much the stage as the teeny little suit that was a bit stressful. LOL

lol....you look great mc. Are you going to do any more comps?

Thanks Jon! Of course I am...I have to WIN! Remember the sore loser comment.


Sorry for the hijack, Steve. LOL

[Lifting N Tx]

Man, lots of activity while I've been actually working some today. Thanks for stopping by bench, Trish, Adam, worm, Roni, Corey, and Jon.

Adam, it does take a bit of mental "gearing up" to prepare for the effort, because once started there just isn't much of a break.

Roni, hijack away. Especially when you come dressed like that.

[r_graz]

Nice workout Steve, lots of work done. That rep notation is crazy to read, though

Question - can you cheat on rest times by taking really slow breaths?

[Lifting N Tx]

Such a thought would never occur to me, Ron.

[Lifting N Tx]

Friday, November 14th, 2008
Numbers divided by a slash ( / ) denote modified rest pause reps
15 breath pauses between each RP "set", 20 after dropping a weight

Box Squat
Warm up: Squat stretching and BW squats, barx5, 135x5, 185x2
230lbs 4/2/2/2/2/2 195lbs 3/3 = 20 total reps
(225lbs 4/2/2/2/2 190lbs 3/3/2 = 20 total reps)

Bench Press
Warm up: barx15, 135x8, 185x3, 205x2
240lbs 6/1 210lbs 5/3/3/2 = 20 total reps
(235lbs 6/2 205lbs 4/3/2/3 = 20 total reps)

Chins
Warm up: NG pulldown 80x12, BW chins x 3
BW + 50 3/2 BW + 10 3/3/3/2/2/2 = 20 total reps
(BW + 45 3/2/2 BW + 10 3/2/2/2/2/2 = 20 total reps)

Upright Rows w/EZ Curl Bar # Conventional Sets
69x10x2 # 2' rests
(69x9x2 # 2' rests)

Decline Situps # Conventional Sets
25x8x2 sets # 2' rests
(10x15x2 sets) # 2' rests

Comments
Another pretty good workout. The 240 x 6 is probably a PR, though I don't think I've ever tried more than 5 reps with a weight that heavy. My previous 5RM is 250.

Trying to figure out how heavy the box squats are getting compared to what I've done before I looked back to when I did the Madcow ?advanced? 5x5. I did 215x5x5, and eventually 235x4 (didn't get the 5th rep). I believe that I did eventually did get 265x3 in the 3x3 portion of the routine.

[MuscleMom]

"pretty good workout" *sigh* So modest

Great job Steve! Have a wonderful weekend!!

[mjw8204]

Nice work again, Steve. Looks like this style of training might suit you well. You seem to at least enjoy it more.

[Lifting N Tx]

Been away from bb.com and exercise in general (other than yard work) this weekend.

"pretty good workout" *sigh* So modest

Great job Steve! Have a wonderful weekend!!

Thanks, Trish. The weekend has been pretty good.

Nice work again, Steve. Looks like this style of training might suit you well. You seem to at least enjoy it more.

Seems to be suiting me well thus far, Matt. I think that keeping the balance between too much and too little is pretty important, and this seems good for that.

[Al Swearengen]

Comments
Moved all rest times back up to 15 breaths. It seems to be more necessary as the weights get heavier.

Onward and upward!

looks good Steve, how well or not are you responding to the rest pause work?

i know for me it depends on how hard the first set was as to how long 15 breaths will take but i have narrowed it down to 15 to 25 seconds on average.