The weights never lie. My natural high. Do this sh*t till I f*cking die.

[Farley1324]

I don't know how to answer your second question. Biggest lift? All lifts? what period of time? Sometimes you ask me questions that seem like you don't think I train.

Let's call it squats...what is the most you have lifted every week for 2-3 months or more?

Sometimes you make statements, such as those that suggest you don't believe there is much to the "CNS thing", that make me think you don't have a lot of experience regularly lifting heavy ass weight.

[pezking7p]

There is am AMRAP set every training session with lifting done 3-4x a week.

What is the heaviest weight you have consistently moved for a period of time?

Yes, I also spend the vast majority of my time without the last rep being a real grinder...because I either am not following a program that calls for AMRAP or, if I am, I leave 1-2 in the tank.

So is grinding out a rep bad?

I think I know what you're asking, but I'm still very confused about how to answer it. I've been squatting over 225x3x5 for the last 2 months. Or would you rather hear that I've been squatting over 250x3x5 for 4 weeks? It's a hard question to answer. Once I DLed 325lbs for a solid 2-3 seconds. Am I doing it right??

[pezking7p]

Let's call it squats...what is the most you have lifted every week for 2-3 months or more?

Sometimes you make statements, such as those that suggest you don't believe there is much to the "CNS thing", that make me think you don't have a lot of experience regularly lifting heavy ass weight.

I don't, that's why I asked the damn question. I'm talking about reps that are difficult to complete while still maintaining good form. Is that what you consider failure?

[Farley1324]

So is grinding out a rep bad?

I think I know what you're asking, but I'm still very confused about how to answer it. I've been squatting over 225x3x5 for the last 2 months. Or would you rather hear that I've been squatting over 250x3x5 for 4 weeks? It's a hard question to answer. Once I DLed 325lbs for a solid 2-3 seconds. Am I doing it right??

Grinding out the final rep of your heaviest set of every exercise every training day opposes what I would suggest. Dop seems to be grinding out the last rep relatively frequently, IMO, from what I recall reading when I drop by.

Heavy weight really takes a toll on you. Grinding out that last difficult rep or two on your heaviest set of the main lifts can, IMO and IME, dramatically increase the extent to which and rate at which you fatigue.

I have seen my best performance increases without going anywhere near failure.

[Mvick07]

well i read this and i like going to failure so i just took it that way.


Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible.

[Farley1324]

well i read this and i like going to failure so i just took it that way.


Note: Wendler suggests that you underestimate your loading percentages by subtracting 10% from your 1RM when calculating weights; He also suggests that on the last set you can do an "all out rep max" lifting that weight as many times as possible.

Edit: He does say that, but then when you read things he says elsewhere he kind of doesn't. He definitely says not to go to failure (or to do so "rarely"), but the middle ground of grinding out reps is somewhat inconsistent.

If you have one rep left in the tank then you should be alright.

[dopamine72]

I haven't even gone to failure yet, but I have gotten close. What I noticed is as I have gotten stronger, failure is harder on me. Before when I was weaker I could hit failure all the time and still make gains, now its different. I'll stall hard.

[Farley1324]

I haven't even gone to failure yet, but I have gotten close. What I noticed is as I have gotten stronger, failure is harder on me. Before when I was weaker I could hit failure all the time and still make gains, now its different. I'll stall hard.

Yes. That is to be expected. Heavy weights take a toll. When you are squatting 2 plates you can probably go to failure multiple times a week. When you are squatting 3 plates going to failure may have effects that don't go away with a couple days of eating and sleeping. (add a plate to those for deads, I suppose). The really advanced guys talk about 'overtraining' or over reaching setting them back weeks. The stronger you get, it seems, the more delicate the balance and the finer the lien between doing enough to progress and doing a bit too much, thus crossing over the edge of the cliff

I generally use squats/deads as examples. Much bigger, better, more important, more draining exercises than most others

[spartan230889]

What a beast!!!!!!

[dopamine72]

Yes. That is to be expected. Heavy weights take a toll. When you are squatting 2 plates you can probably go to failure multiple times a week. When you are squatting 3 plates going to failure may have effects that don't go away with a couple days of eating and sleeping. (add a plate to those for deads, I suppose).
I generally use squats/deads as examples. Much bigger, better, more important, more draining exercises than most others.

Indeed. NTF volume training is where its at. That properly stimulates the muscle and CNS. Much more efficient than the HIT crap I tried when I first started lifting. That Mike Mentzer training is PURE garbage lol.

What a beast!!!!!!

Haha thanks mayne. Still not strong or big enough

[pezking7p]

Grinding out the final rep of your heaviest set of every exercise every training day opposes what I would suggest. Dop seems to be grinding out the last rep relatively frequently, IMO, from what I recall reading when I drop by.

Heavy weight really takes a toll on you. Grinding out that last difficult rep or two on your heaviest set of the main lifts can, IMO and IME, dramatically increase the extent to which and rate at which you fatigue.

I have seen my best performance increases without going anywhere near failure.

OK, now we're on the same page. I agree with all of what you're saying. Wish I progressed without going near failure.

I haven't even gone to failure yet, but I have gotten close. What I noticed is as I have gotten stronger, failure is harder on me. Before when I was weaker I could hit failure all the time and still make gains, now its different. I'll stall hard.

When I first started I was on GST, which calls for an AMRAP set every workout. These sets could kill the rest of my workout if I pushed too hard, but I was doing 3 more pressing exercises afterwards.

[PeterGibbons316]

I agree with Farles on this one. An AMRAP set doesn't necessarily mean to failure. You typically know very early if you are going to get that next rep or not. If the answer is "no", then you stop.

I'm still not yet to the "heavy ass weight" for 2-3 months, but I'm starting to understand the benefits of NOT going to failure. 5 days ago I got 4/4/4 on my OHP without really failing any reps. I finished the 4th and knew the 5th wasn't going to go so I didn't grind it out. Today I absolutely nailed my 3x5 of the same weight, and I really think that if I had tried to grind out a 5th rep on any or all of those sets last week I would not have had the same success today.

[Lachdanan]

In on this thread (:

Good benching brah. I noticed you wrtoe 5/3/1. Is it supposed to be 5, 3 and then 1 rep in your sets? Because you did 5, 3 and 6. Just curious because I didn't hear about 5/3/1 before.

[George Costanza]

In on page 5.

[The Shoeless Wonder]

[matt297]

11-28-11

5-3-1 Bench Day

BW: 207
Time: 1 hour 20 min
Key: PR

Bench

(warmup)
120-5
150-5
180-3
210-3
240-3
270-6(program called for 3)(last rep grinder)

--I'm letting my ego get the best of me on these max rep out sets. Need to hold myself back next time.

More Bench

235-5
235-5
235-5

--Easy, just getting a lil volume in to keep my form/technique up.

DB Incline Bench

60's-10
90's-8(had 10 at least)
90's-8
90's-8 (+15 sec neg)

Dips

BW+50 lbs-8
BW+50 lbs-7
BW+50 lbs-8

DB Incline Flies

55's-9
50's-11
50's-10 (+15 sec neg)

CGBP

185-6
185-6(drop set) 135-10

--So much strength loss from all this volume. Obviously my chest still plays a large role in CGBP. These numbers are so lowwwwwww.

Good sesh. Strong pump. Started cramping up at the end. Still getting used to the volume. Gonna do more work next time.

bump. You'll adapt to the higher volume quick enough

[mm55]

Thanks for letting me know you started a new log.

in.

[SuffolkPunch]

Nice session Dopamine.

You have a strong chest - period.

[dopamine72]

11-29-11

5-3-1 Deadlift Day

BW: 207
Time: 50 min
Key: PR

Holy phucking sh*t what a crappy workout. Only got around 4 real hours of sleep last night I was dragging ass in the gym today. I also haven't taken any stims in over a week. Decided to take a long layoff and possibly give them up (if that is possible?). Well I could have used them today. By the time I was doing pullups and unloading the barbell from front squats I was so out of it that I unracked only one side first and the other side came crashing down. First time I have ever done this. I just stared and watched it happen, didn't even try and grab the bar. Loud as PHUCK! Wish I got it on tape because it was pretty lulzy. After that I took that as a sign and called it quits.

Deadlifts

(warmup)

185-5
225-5
265-3
310-3
355-3
400-5(program called for 3)(had 2 more in me)

--Was losing form by 4th rep because of the lack of sleep. Was planning to get around 8, which I know I have fresh. Anyways, was disappoint.

Front Squats Beltless/ATG

135-6
185-3
225-3
250-3
250-3
250-3

WG DH Pullups

BW-8
BW-8
(Barbell incident)
BW-8

tomorrow or Saturday I'm probably gonna hit the weights for a little redemption. BB rows/Cheat rows/pullups/Reverse Flies/curls/then save shrugs for OHP day. My back still needs more stimulation. Same with my ego.

[dopamine72]

In on this thread (:
Good benching brah. I noticed you wrtoe 5/3/1. Is it supposed to be 5, 3 and then 1 rep in your sets? Because you did 5, 3 and 6. Just curious because I didn't hear about 5/3/1 before.

In on page 5.

Goooooood

[img]http://i1216.photobucket.com/albums/dd378/lulz9001/spidey/sm_in.gif[img]

lewl

bump. You'll adapt to the higher volume quick enough

Chest already not that sore today so looks like its already happening.

Thanks for letting me know you started a new log.
in.

Sarcasm? I posted in your log yesterday or the day before that I started a new one. It did look like you missed it. Go check its there

Nice session Dopamine.
You have a strong chest - period.

Thanks SP.

[ngolsen]

why front squats and wg pullups on dl day?

[dopamine72]

why front squats and wg pullups on dl day?

Today was a ****ed up day. I would have hit my back with 3-4 more exercises.

To answer your question. Front squats will be on DL day so I will be able to squat 2x a week on this program. And then there will be lots of back exercises for da badybaldin.

[ngolsen]

Today was a ****ed up day. I would have hit my back with 3-4 more exercises.

To answer your question. Front squats will be on DL day so I will be able to squat 2x a week on this program. And then there will be lots of back exercises for da badybaldin.

Fair enough... would you say FS are quad dominant?

have a look on my thread for my spread of days for 5/3/1 and comment... will throw up some examples of accessories for each day soonish (in the coming hours).

[dopamine72]

Fair enough... would you say FS are quad dominant?
have a look on my thread for my spread of days for 5/3/1 and comment... will throw up some examples of accessories for each day soonish (in the coming hours).

Hell yeah they are. Still feel them in my glutes, inner thighs too because I use a moderately wide stance. Allows me to use more weight.

Check my coolstorybro at top of workout post and you'll see why my day was ****ed.

Yeah I just commented in your journal. Also. Need to give you a good link. Will post it in your journal.

[mm55]

Sarcasm? I posted in your log yesterday or the day before that I started a new one. It did look like you missed it. Go check its there

No sarcasm I definitely missed it, I see that now. Nice deads breh, I love crankin out more than the prescribed reps. Front squats are nice too man.

[SuffolkPunch]

Yeah, front squats give me massive DOMS in my quads near my knees. Back squats never do that - it's all sore hammies and inner thigh with those.

[Ironlife]

Lulz i hear ya on taking one side of the plates off. Done that about 10 times or so, kinda wakes you up though seeing a 45lb bar blast upwards and all these 20kg pieces of iron smashing on the earth.

[pezking7p]

Good workout even though you were having a bad day of it.

I've never had a problem unloading a barbell like that, is your rack really narrow?

[Ironlife]

Good workout even though you were having a bad day of it.

I've never had a problem unloading a barbell like that, is your rack really narrow?

Its strange how it can occur, i once had 2 plates on both side and nothing on the other yet it was fine lol but 3 plates on one side on nothing on the other is never fun

[Juggernaut0]

Get some rest brah. You still did hit your numbers and 400 for 5 is still damn good.