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Thread: Francis333's Beginning Log!
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04-25-2012, 06:00 PM #181
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04-25-2012, 06:23 PM #182
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04-25-2012, 08:17 PM #183
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04-25-2012, 08:30 PM #184
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04-25-2012, 09:03 PM #185
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04-25-2012, 09:14 PM #186
Week 20-4/23/12
Workout B:SS
Squat
225x5/5/5 +5
Military Press
125x2/2/2/2/2/2 +5
I like low reps. These were a bit low but still pretty good. Should I be resting less on these than 3x5?
Pendlay Rows
200x5/5/5 +5
lulz form. Going to reset to 155
Chin ups
+15x5/5/5
Not sure if 15lbs or 20lbs I forget.
Overall great workout. I'm really liking MP. 8x1 next time?"Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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04-26-2012, 04:21 PM #187
Here is some lulz followed by my bench form:
The deadlift was a PR. Would that form even count in a contest/ should I still count that as my PR?
Need to fix the stupid head coming off the bench. Other than that how is it?"Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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04-26-2012, 04:44 PM #188
You're on the right path man, keep at it.
Yeah next press workout should be 8x130x1, with maybe 30s to a minute rest between sets. and yeah low reps is the way to go, allows the explosiveness you need for ohp
Good squats man, you'll soon be at 250!I'm aware I'm a wolf
Check out my log: http://forum.bodybuilding.com/showthread.php?t=136392741
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04-26-2012, 05:04 PM #189
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04-26-2012, 06:33 PM #190
Maybe when you flat out fail squats, you could peg it back to 180 or so and do pause squats, or other than that start dropping the sets across and go madcows style 5x5. Or you could just do 3x3 and progress that way for a while. Either way, the fact is that you have reset and it still is hitting a wall, so it's time for either a major reset or mix it up. Maybe find your max even?
I'm aware I'm a wolf
Check out my log: http://forum.bodybuilding.com/showthread.php?t=136392741
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04-26-2012, 07:14 PM #191
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04-26-2012, 07:42 PM #192
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04-26-2012, 08:38 PM #193
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04-26-2012, 09:34 PM #194
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04-27-2012, 01:06 AM #195
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04-27-2012, 01:39 AM #196
To a degree, but that's like saying that high reps is purely sarcoplasmic hypertrophy as opposed to myofibril, the two go hand in hand, it just depends to what extent. Low reps has the greatest degree of CNS recruitment to initiate the highest force production needed to move the heaviest weight. Does that kinda clear it up?
I'm aware I'm a wolf
Check out my log: http://forum.bodybuilding.com/showthread.php?t=136392741
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04-28-2012, 01:32 PM #197
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04-28-2012, 01:43 PM #198
No I just use my own form. Don't really use PL or whatever that even is defined as.
I just:
-feet on floor
-elbows at 45 degrees to torso
-arch
-bench to nipples
-general medium grip
Thats all bro.
As for squatting I am squatting kind of in the middle. I would say mostly high bar as its on my traps mostly. Low bar feels hella akward so low on my back."Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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04-28-2012, 01:50 PM #199
The main thing you want to create when benching is tightness, if your tight as **** on the bench your going to get good results and if your loose you will end up weak and hurt.
If you have trouble keeping the weight on your heels when you squat try to push your knees out as hard as you can and sit back a little moreSheiko!
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04-28-2012, 01:51 PM #200
Week 20-4/25/12
Workout A:SS
Squat
230x5/4/5 +5
Phuck man. Failed 2nd set. Couldn't even make it to my previous plateau before stalling feelsbadman
Bench Press
160x5/5/5 +5
Yes! BW bench for reps finally. Might have bounced the bar off my chest a bit on last set but I will move to 165 next week if I dont do a deload.
Deadlift
260x5 +5
Pretty good. You can see my 325 max above.
Dip
+40x8/8/ +5
Damn this hurt my chest the first set but it was fine on the second. Even the dips are getting to be grinders, lovin it.
Overall good workout. Really disappointed about the squats but I will do a reset to 180 like you said Twolf.
Just want to take some time to give a big thanks to teenwolf, rasse, comps and AZN for following along. Thanks alot guys, you are actually motivating me in the gym and your help on my form checks are greatly appreciated. More gains to come, thanks brahs!"Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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04-28-2012, 02:05 PM #201
Yes I am pretty tight on BP. So much so that my hip flexors sometimes cramp up/ I pull them because they are so tight .Lower back feels tight when I pull out from under the bar. Thing I need to work on is shoulder blade tightness and I am going to start medicine ball rolling and foam rolling the blades to try to fix that.
Thanks for the squat advice I always try to push knees out, but sitting back feels really akward. I will try to get a form check up."Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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04-28-2012, 02:11 PM #202
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04-28-2012, 02:37 PM #203
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04-28-2012, 02:46 PM #204
I know training in the lower rep ranges is a mix of strengthening the CNS efficiency and myofibrillar hypertrophy, but I was confused when you said "CNS recruitment work than strength training", unless you meant "more CNS recruitment work than myofibrillar hypertrophy".
On a side note, at what rep range do you believe induces primarily sarcoplasmic hypertrophy? I've heard anything more than 12 reps is worthless. I've also heard 15 and 20. Or does it really just depend on the total TUT? I tend to never venture above 12 rep sets. Just want to get your opinion because I've been wondering about this for a while.
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04-28-2012, 02:58 PM #205
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04-28-2012, 03:18 PM #206
Week 20-4/27/12
Workout B:SS
Squat
185x5/5/5 -45
Reset my squat. Not sure if my CNS is fried or wtf is happening because I actually struggled doing this. I did pause at the bottom so that could be why and my back hurt a bit from DLing on wednesday.
Military Press
130x1/1/1/1/1/1/1/2 +5
Great! Still progressing on these. 8 sets was a grind man. I even got 2 reps on the last set.
Pendlay Rows
155x5/5/5 -45
Wow felt these more. Touched my chest each time. Felt more explosive.
Chin-ups
+20x5/5/5 +5
Relatively easy. Trying to focus on pulling elbows down instead of just pulling body up. Hopefully I will see some lat size with the reset and more mind muscle connection in the chins.
Overall pretty good workout. I may do a deload week next week as I havent had one in a while. What do you guys think? Maybe go heavy on monday and friday and deload wednesday? Or just deload the whole week?"Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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04-28-2012, 08:42 PM #207
we are just saying that max effort work is better at training your muscle recruitment paths than higher reps.
AZN I would say sets of 8 at a lower weight, with greater TUT and hence better MMC with lower rest times is the best way to get microtrauma IMO. Most people just go too far with the high rep thing, but the intensity and TUT is a big part too.
Get a vid of these squats! Nice mp and chins mang!I'm aware I'm a wolf
Check out my log: http://forum.bodybuilding.com/showthread.php?t=136392741
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04-28-2012, 09:02 PM #208
microtrauma=hypertrophy???
Not sure what you exactly mean by muscle recruitment (strength or hypertrophy) either.
Will get a vid for squats on monday! Will be deloading most likely. Havent done one in so long. Yes I think my MP will be progressing fine now that I started 6x2 and 8x1. Going for 125x5 soon enough after deload week, going to really focus on form this upcoming week! Chins will be shooting up in weight now that I went to 3x5, they were pretty easy!"Do not try to fake passion, because eventually somebody will come along who is truly passionate and they will fuking embarass you"- Ryan Doris
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04-28-2012, 09:46 PM #209
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04-28-2012, 09:53 PM #210
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