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  1. #3751
    \_(ツ)_/� da2ricky's Avatar
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    Originally Posted by OT2000 View Post
    Could you of pushed the volume higher at that weight?
    I probably could have gone another set on everything for at least 8 reps. At that point, wouldn't it just become cardio?
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  2. #3752
    Registered User wuskillz's Avatar
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    Nice pull day. Congrats on the pull day. Based on the volume of work today its evident you are making progress.
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  3. #3753
    Sleepy moderator scott_donald's Avatar
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    Originally Posted by da2ricky View Post
    I probably could have gone another set on everything for at least 8 reps. At that point, wouldn't it just become cardio?
    all time under tension....

    funny it all about work load that your body can handle... your body can get used to higher levels or for some it cant... i am trying to push mine right now...

    this was just one of my exercises yesterday-

    BB Bulgarian Split Squats
    60x10
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    60x20

    my ass is killing me today...
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  4. #3754
    Registered User OT2000's Avatar
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    Originally Posted by da2ricky View Post
    I probably could have gone another set on everything for at least 8 reps. At that point, wouldn't it just become cardio?
    Not at all man. Your reps are still low enough and as long as that last rep is pushing you to failure. Push yourself
    Your nutrition and workout program determines your success.

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  5. #3755
    \_(ツ)_/� da2ricky's Avatar
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    Originally Posted by wuskillz View Post
    Nice pull day. Congrats on the pull day. Based on the volume of work today its evident you are making progress.
    thanks buddy

    Originally Posted by scott_donald View Post
    all time under tension....

    funny it all about work load that your body can handle... your body can get used to higher levels or for some it cant... i am trying to push mine right now...

    this was just one of my exercises yesterday-

    BB Bulgarian Split Squats
    60x10
    60x10
    80x10
    80x10
    100x8
    100x8
    100x8
    100x8
    100x8
    80x20
    60x20

    my ass is killing me today...
    damn thats a lot of volume! You're working with KG so those numbers aren't terrible.

    Originally Posted by OT2000 View Post
    Not at all man. Your reps are still low enough and as long as that last rep is pushing you to failure. Push yourself
    Das it mane.
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  6. #3756
    Sleepy moderator scott_donald's Avatar
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    Originally Posted by da2ricky View Post

    damn thats a lot of volume! You're working with KG so those numbers aren't terrible.
    exactly... 220lbs on one leg isnt too bad for all that volume...

    your body adapts so push it!!!
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  7. #3757
    John 3:16 taydbear7's Avatar
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    Nice volume man. Nothing wrong with lower weights and doing ton of volume.
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  8. #3758
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    Originally Posted by da2ricky View Post
    I probably could have gone another set on everything for at least 8 reps. At that point, wouldn't it just become cardio?
    5 rep max for me. Anything over that you need more weight...but that's just my .02.
    I tend to hit a lot of singles, doubles and triples. But for some exercises I go up to 5 reps.
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  9. #3759
    281-330-8004 jbball92's Avatar
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    Originally Posted by SpoiledUp View Post
    5 rep max for me. Anything over that you need more weight...but that's just my .02.
    I tend to hit a lot of singles, doubles and triples. But for some exercises I go up to 5 reps.
    agree with with this tbh. Lower reps with more weight less volume makes recovery a lot easier in my experience.
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  10. #3760
    Chargers & Lakers Nation! New Evolution's Avatar
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    Originally Posted by SpoiledUp View Post
    5 rep max for me. Anything over that you need more weight...but that's just my .02.
    I tend to hit a lot of singles, doubles and triples. But for some exercises I go up to 5 reps.
    Mostly min 10 reps crew checking in. Ricky Tan and I have similar training method. Love high reps volume too.
    If motivation comes in a liquid form, it would be dripping off my fingers tips.


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  11. #3761
    Official Agent of Swole jeezyreezy's Avatar
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    You get good pump going from the higher reps?
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  12. #3762
    \_(ツ)_/� da2ricky's Avatar
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    Originally Posted by scott_donald View Post
    exactly... 220lbs on one leg isnt too bad for all that volume...

    your body adapts so push it!!!
    not bad at all man!

    Your body might adapt... mine says fuk this lets get tacos

    Originally Posted by taydbear7 View Post
    Nice volume man. Nothing wrong with lower weights and doing ton of volume.
    thanks fella.

    Originally Posted by SpoiledUp View Post
    5 rep max for me. Anything over that you need more weight...but that's just my .02.
    I tend to hit a lot of singles, doubles and triples. But for some exercises I go up to 5 reps.
    Originally Posted by jbball92 View Post
    agree with with this tbh. Lower reps with more weight less volume makes recovery a lot easier in my experience.
    Previously I trained 6 days a week, 3 power days, and 3 hypertrophy days... best of both worlds. With that style of training, I had pretty good strength and stamina, now I have neither lol.

    Originally Posted by New Evolution View Post
    Mostly min 10 reps crew checking in. Ricky Tan and I have similar training method. Love high reps volume too.
    Das it mane!

    Originally Posted by jeezyreezy View Post
    You get good pump going from the higher reps?
    Hell yeah! My arms felt like they were gonna essssplode!


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  13. #3763
    \_(ツ)_/� da2ricky's Avatar
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    THURSDAY 5/19/16 - LOWER

    Weight: 168lb - ahhh the struggle is real.


    I listen to the gayest **** ever.


    Barbell Squats - 90sec rest periods
    95x12
    135x10
    135x10
    135x10

    The weight didn't feel that heavy on the last rep, but cot damn I was winded. We crossfit now boyos.

    Sumo Deadlift
    135x10
    185x10
    225x5 - bar slipped out of my hand
    225x6 - used straps

    Seated Alternating Leg Extensions
    50x12
    50x12
    - each leg

    Seated Calf Raise
    90x12
    90x12
    90x12


    Standing Alternating Leg Raise
    BW x 12, switch leg, BW x 12, switch leg, BW x 12, switch leg, BW x 12
    - rest -
    BW x 10, switch leg, BW x 10


    I've been limiting my use of straps completely because I know I need to regain my grip strength. I used them for my last set of sumos tonight though, the inside portion of the bar is slick and I don't have any chalk right now. Honestly I was surprised how easy 225 was to pull, but I was pretty winded from the previous movements... Feeling pretty good about it though.

    Previously I couldn't do sumo's because my gym didn't have a full size bar. I tried doing them on the smith a time or two... lol fuk that. I'm pretty stoked to have all these new exercises available to me.
    Last edited by da2ricky; 05-19-2016 at 08:30 PM.
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  14. #3764
    281-330-8004 jbball92's Avatar
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    Originally Posted by da2ricky View Post
    Previously I trained 6 days a week, 3 power days, and 3 hypertrophy days... best of both worlds. With that style of training, I had pretty good strength and stamina, now I have neither lol.
    tfw need inhaler after 8 reps

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  15. #3765
    \_(ツ)_/� da2ricky's Avatar
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    Originally Posted by jbball92 View Post
    tfw need inhaler after 8 reps

    [img]https://thoughtcatalog.files.wordpress.com/2013/07/4.gif?w=351&h=262[/mg]
    lmfao, seriously man. My damn lungs were burning after the sumo's
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  16. #3766
    Registered User wuskillz's Avatar
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    Solid lower body day especially with the short rest.

    That is probably a hood idea to avoid straps. I just read an srticle that said that improving grip strength reduces chances of lifter's elbow.

    I am currently running a program like your old one(three power, three hypertrophy). I have been digging thus far. Is this something you will be working your way back to?
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  17. #3767
    Sleepy moderator scott_donald's Avatar
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    haha yes when 10 rep squats are killer with light weight then yes you need to work on that strength endurance!!!!

    at least you are trying and that means it will come...
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  18. #3768
    Official Agent of Swole jeezyreezy's Avatar
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    Originally Posted by da2ricky View Post
    I've been limiting my use of straps completely because I know I need to regain my grip strength. I used them for my last set of sumos tonight though, the inside portion of the bar is slick and I don't have any chalk right now. Honestly I was surprised how easy 225 was to pull, but I was pretty winded from the previous movements... Feeling pretty good about it though.

    Previously I couldn't do sumo's because my gym didn't have a full size bar. I tried doing them on the smith a time or two... lol fuk that. I'm pretty stoked to have all these new exercises available to me.
    Keep this up and you'll be pulling with that MMARicky strength again soon enough
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  19. #3769
    Registered User OT2000's Avatar
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    I just clicked on the gayest **** ever srs

    Ricky why sumo over reg deads?
    Your nutrition and workout program determines your success.

    FL and NC crew. Lol @ living in PA. Just LOL.
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  20. #3770
    John 3:16 taydbear7's Avatar
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    Cool of them for allowing you to use chalk. That's a no no in our gym.
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    \_(ツ)_/� da2ricky's Avatar
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    Originally Posted by OT2000 View Post
    I just clicked on the gayest **** ever srs

    Ricky why sumo over reg deads?
    I ran a program Audieswu put together for me a few years back that called for sumo's on leg day, and I've never really been able to do them due to not having a full size bar. My hammies were sore thats for sure.

    Originally Posted by taydbear7 View Post
    Cool of them for allowing you to use chalk. That's a no no in our gym.
    I'd like to take credit for being the first person to use chalk in this gym. I'm friends with the manager and always cleaned up behind myself, so he didn't care. Since I've been gone apparently someone else has been using it and making a mess because there are signs up saying "PLEASE CLEAN UP CHALK IT STAINS OUR FLOORS".
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    SUNDAY 5/22/16 - PUSH


    https://www.youtube.com/watch?v=i9lYwVm1NDg


    Body weight: 170lb

    Flat Barbell Bench
    BAR x 12
    135x8
    155x7
    155x5
    135x6

    Standing OHP
    95x8
    95x6
    95x5
    95x3
    65x8
    65x8

    Incline Hammer Strength Chest Press
    1PPS x 12
    1PPS x 10
    1PPS x 10


    Single Arm Cable Crossover
    20x12
    20x12



    Tricep Rope Pushdown
    40x15
    40x12
    40x12

    --- SUPER SET ---

    DB Side Laterals
    15x18
    15x18
    15x15


    Skull Crushers
    45x12
    45x12
    45x12
    45x10

    --- SUPER SET ---

    DB Front Raise
    15x12
    15x12
    15x12
    20x10


    Cable Upright Rows (rope attachment)
    50x15
    50x12
    50x12


    Finally got some PWO. Not sure if it hadn't kicked in during my compound lifts or what, but my numbers there were absolute **** tonight. I felt really weak on my bench and OHP compared to last week. Once I got to the accessory work I went nuts and actually had a good time.
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    Registered User OT2000's Avatar
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    What pwo and how much time between drinking and the first set?
    Your nutrition and workout program determines your success.

    FL and NC crew. Lol @ living in PA. Just LOL.
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    Originally Posted by OT2000 View Post
    What pwo and how much time between drinking and the first set?
    C4, about 30mins before the first set. I had eaten about 30mins prior to the PWO... in the past eating before taking it always made it less effective.
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    why did you feel weaker then???
    Sleepy.
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    Originally Posted by da2ricky View Post
    C4, about 30mins before the first set. I had eaten about 30mins prior to the PWO... in the past eating before taking it always made it less effective.
    C4 or almost any pwo will not effect strength. The loss of strength could be a number of things. You ate very close to the session which means you are still digesting food. That could be a culprit. Also sleep, not enough cals or even protein, dehydrated etc.
    Your nutrition and workout program determines your success.

    FL and NC crew. Lol @ living in PA. Just LOL.
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    Originally Posted by OT2000 View Post
    C4 or almost any pwo will not effect strength. The loss of strength could be a number of things. You ate very close to the session which means you are still digesting food. That could be a culprit. Also sleep, not enough cals or even protein, dehydrated etc.
    This.
    But at least you were lifting. GJRT!
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    Originally Posted by da2ricky View Post

    I'd like to take credit for being the first person to use chalk in this gym. I'm friends with the manager and always cleaned up behind myself, so he didn't care. Since I've been gone apparently someone else has been using it and making a mess because there are signs up saying "PLEASE CLEAN UP CHALK IT STAINS OUR FLOORS".
    Very cool. Hopefully the person will clean up after themselves. Sounds like it might be the case of one person ruin it for everyone.
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    Official Agent of Swole jeezyreezy's Avatar
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    Good things picked up when you started hitting all those super sets.
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    Originally Posted by scott_donald View Post
    why did you feel weaker then???
    damn if I know... maybe it was just an off day.

    Originally Posted by OT2000 View Post
    C4 or almost any pwo will not effect strength. The loss of strength could be a number of things. You ate very close to the session which means you are still digesting food. That could be a culprit. Also sleep, not enough cals or even protein, dehydrated etc.
    Originally Posted by SpoiledUp View Post
    This.
    But at least you were lifting. GJRT!
    I know. PWO does help with energy, especially at 9 PM. I haven't been drinking as much water as usual... I've started drinking soda/sweat tea throughout the day where I used to drink nothing but water. I'll work on cutting this out again.

    Originally Posted by taydbear7 View Post
    Very cool. Hopefully the person will clean up after themselves. Sounds like it might be the case of one person ruin it for everyone.
    One person ruing it for everyone is usually the case. This is why we can't have nice things.

    Originally Posted by jeezyreezy View Post
    Good things picked up when you started hitting all those super sets.
    Super sets bring on that argggghhh fuk yeah greg valentino pumps
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