RhinoMight 2018

[Andalite]

18 Nov 2018 Sun

SHOULDERS + TRICEPS

Very good workout.

Warm-ups:
Upper Body Activation

A1. Seated Overhead Press:
65 kgs x 6 + 2 = 8 Rest-Paused reps
60 x 6
V = 14

B1. Cable Side Raises:
3,25 x 13 x 2 sets
V = 26

C1. Cable Front Raises:
3,25 x 13 x 2
V = 26

D1. Tricep Pulley Pressdowns:
25,25 x 9 x 2
22,5 x 8
V = 26

E2. One Arm Tricep Pulley Pressdowns:
6,5 x 11

F1. Seated Overhead Press:
50 x 8 x 3 = 24
F2. Tricep Pulley Pressdowns:
15 x 12 x 3 = 36

G1. Cable Side Raises:
2,75 x 12 x 2 = 24
G2. DB Side Raises (Static Holds):
5 x (5 seconds x 2 reps) x 2 = 4

Video:

[Andalite]

19 Nov 2018 Mon

NUTSACK DAY 2

I weighed in at 91 kgs. I’m very happy with this workout; it absolutely wrecked me and I was lying on the floor trying to steady my breathing by the end of it. Heavy Good Mornings went well and I closed it with 215 kgs x 3 reps which felt really good after a long time. I will break through 225 in a few weeks. I then moved to Deadlifts and I did a successful DL session after August 1st 2018. Despite all the heavy GM workout, I was able to do a really good 205 x 3 for DL and I could have done a LOT of reps but I wanted to be cautious. I will probably add reps and weight over the next few weeks because a true achievement would be to get 233 in this workout. Anyway, I finished the workout with a big giant set of Split Squats, Good Mornings, Deadlifts and Lat Pulldowns. I repeated the giant set for 3 sets and the last set was pretty much all out. I’m very happy.

Warm-ups:
Lower Body + Back Activation
SSB Good Mornings:
35 kgs x 5 reps
85 x 3
105 x 3
135 x 3
155 x 2

A1. Good Mornings:
Work Sets
175 x 4
195 x 3
195 x 3
215 x 3
V = 13

B1. Deadlifts:
205 x 3

C1. Split Squats:
25 x 5, 5, 10 = 20
C2. Good Mornings:
135 x 3, 3, 8 = 14
C3. Deadlifts:
155 x 3, 3 = 6
C4. Lat Pulldowns:
30 x 8, 8, 14 = 30

Video:

[Andalite]

20 Nov 2018 Tue

“BACK LAT FOCUS” + CHEST + BICEPS

I absolutely love One Arm Lat Pulldowns right now. Initially it was hard for me to get the muscle working but gradually the stronger I get with this the more I “feel” the lats getting fired up. Weighted Dips went well and I learned how to tweak the Cable Chest Flyes so they target the “lower” part of the chest more and that gave my shoulders a good break because the way I have been doing them before (think more “middle” chest) has been hurting the joint. Overall, this was a great workout.

Warm-ups:
Back + Chest + Biceps Activation

A1. One Arm Lat Pulldowns:
28 kgs x 8 reps x 2 sets
25 x 10
22,5 x 12
20 x 14
V = 52
A2. Weighted Dips:
+33,5 x 3
+33,5 x 5
V = 8

B1. Cable Chest Flyes:
5,50 x 12 x 3
V = 36

C1. Straight Arm Lat Pulldowns:
10 x 12 x 4
V = 48
C2. Weighted Dips:
+8,5 x 7 x 2
V = 14

D1. Preacher Curls:
16,5 x 2
15 x 3
12,5 x 6
V = 11

E1. Preacher Curls:
10 x 8 x 2
V = 16
E2. Cable Curls with Bar:
20 x 8 x 2
V = 16

Video:

[Andalite]

21 Nov 2018 Wed

SHOULDERS + TRICEPS + FOREARMS

Excellent workout!

Warm-ups:
Upper Body Activation

A1. No.2 Banded Overhead Press:
71 kgs x 2 reps PR
60 x 5
V = 7

B1. EZ Tricep Extensions:
37,5 x 8
35 x 9
32,5 x 15
V = 32

C1. Cable Side Raises:
3,25 x 13 x 3 sets = 39
C2. Cable Rear Delt Raises:
3,25 x 8, 8, 10 = 26
C3. No.2 Banded Overhead Press:
40 x 7, 7, 9 = 23

D1. Tricep Pulley Pressdowns:
20 x 10, 10, 12 = 32
D2. EZ Tricep Extensions:
25 x 8, 10, 10 = 28

E1. Cable Reverse Wrist Curls:
25 x 22 x 3 = 66
F1. Cable Wrist Curls:
25 x 22 x 3 = 66
G1. Cable Reverse Bicep Curls:
15 x 20 x 1 = 20

Video:

[Andalite]

22 Nov 2018 Thu

CHEST + BACK + TRAPS

I noticed that when I perform the Flat Bench Press as well as Weighted Dips; I never “feel” my chest. My coach/mentor Eric Troy has always said that at some point when you cross a certain load threshold you almost always “feel” the muscle being worked. Well, 128,5 kgs and +50 kgs later: I still don’t feel it. So a couple of weeks ago I threw in Incline Bench Press in the hopes that this would get the pecs firing but that was a failed attempt because my shoulders just could not handle the angle. Therefore, by process of elimination, I did Banded Decline Bench Presses and they rocked! From next rotation onwards the staple “meat and potatoes” for Chest is going to be Banded Flat Bench Press and Banded Decline Bench Press.

I also want to mention that I have never enjoyed pairing “push” and “pull” exercises. From a strength standpoint, Eric has taught me how to progress on anything but I have never “felt” the muscles working right. Let me backtrack: over the last few weeks (and 15 years into my training life), I have been really conscious and disciplined with every “row” variation I perform (full protraction and full contraction in the perfect angles/directions). A few years ago I was one-arm dumbbell rowing 200+ lbs and my back was small – I think we ALL went through that Kroc Row phrase. Then I reduced the weight, got strict and the muscle suddenly packed on. Now? Now I am feeling rows better than ever before because I have learned some new stuff thanks to Joe Bennett. So today’s training got my chest-shoulders-back area feeling “worked” like never before.

Warm-ups:
Upper Body Activation

A1. Banded No.2 Decline Bench Press:
85 kgs x 4 reps
85 x 6
85 x 5
V = 15
A2. Seated Cable Rows:
72,5 x 11
72,5 x 10
65 x 10 x 2 sets
60 x 11 x 2
V = 63

B1. Cable Chest Flyes:
5 x 15
5,5 x 15
6 x 15
V = 45
B2. Banded No.2 Decline Bench Press:
50 x 13 x 3
V = 39

C1. Cable Upright Rows:
20 x 12, 16 = 28
C2. Hise Shrugs:
40 x 12, 18 = 30
C3. Banded Shrugs:
No. 1 x 12, 18 = 30

Video:

[Andalite]

23 Nov 2018 Fri

BICEPS + TRICEPS

It has taken me 4 rotations to get used to an “arm” day and until I was able to progress to a certain level I really felt I was wasting my time. But today things “clicked” and I realized that an “arm day” is not that bad an idea. Good workout because I got some nice PRs on Preacher Curls with 15 kgs x 4 reps and on Tricep Pulley Pressdowns with 22,5 kgs x 11 reps!

Warm-ups:
Biceps + Triceps Activation

A1. Cable Curls with Rope:
28 kgs x 8 reps x 2 sets
A2. Cable Curls with Bar:
28 x 8
V = 24
A3. EZ Tricep Extensions:
40 x 8 x 2
30 x 12
V = 28

B1. Preacher Curls:
15 x 4 x 2
10 x 10 x 2
V = 28
B2. Tricep Pulley Pressdowns:
22,5 x 11 x 2
B3. One Arm Tricep Pulley Pressdowns:
27,5 x 10 x 2
V = 42

Video:

[Andalite]

25 Nov 2018 Sun

NUTSACK Day 1: LBSQ + QUADS

I’ve been using Eric Troy’s Honeymoon Period Progression on Low Box Squats till now. I progressed this week by adding a set (and a rep) to 175 kgs with 2, 1, 1 = 4 reps in total. I also weighed in at 91.5 kgs. The way forward is probably going to be to shift from this progression system to working up to 175 kgs for some quality work (and hopefully progressing on that in some way as well through microloading or adding reps) and then backing down slowly with more volume work. This workout session was brutal and the Split Squats and LBSQ supersets were tough as nails!

Warm-ups:
Lower Body + Back Activation
Low Box Squats:
25 kgs x 3 reps
75 x 3
105 x 2
125 x 3

A1. Low Box Squats:
145 x 3
150 x 2
155 x 3
165 x 2
175 x 2
175 x 1
175 x 1
155 x 2
V = 16

B1. Split Squats:
30 x 5 x 2 sets
30 x 8
40 x 5
V = 23
B2. Low Box Squats:
125 x 3 x 2
125 x 5
V = 11

Video:

[Andalite]

26 Nov 2018 Mon

“BACK THICKNESS” + HAMS + SHOULDERS

There are a couple of workouts in my training rotation that I believe are strong 10/10’s in terms of how good they are on paper (exercise selection, sequencing, progression, fatigue management, etc) and my ability to execute them perfectly. Today’s workout is one of those (the others being my Low Box Squat and Good Mornings / Deadlift sessions).

One of the things that Eric Troy has drilled into me over the last 15 years is training my back hard, heavy and with discipline. Thanks to Joe “the Hypertrophy Coach” Bennett, I have figured out how to do certain rows along planes of movement to maximize hypertrophy. Today’s workout is an adaptation of his sequencing order. While progression, etc has a lot of overlap between maximal strength and hypertrophy; the arrangement of exercises (the fancy word is “sequencing” or what we call “prioritizing”) is very different.

Anyhow; all technical details aside; this was an awesome training session. I just need to get my diet in order so that all this hard work pays off with size gains.

Warm-ups:
Lower Body + Back Activation

A1. One Arm Cable Rows:
29 kgs x 11 reps x 2 sets
25 x 12
22,5 x 10
20 x 10
V = 54

B1. Banded Rack Deadlifts:
No. 3 APT Bands + EliteFTS Orange Minis
125 x 7
145 x 5
V = 12

C1. Banded Rack Deadlifts:
115 x 5, 7 = 12
C2. Barbell Rows:
75 x 10, 12 = 22
C3. Lat Pulldowns:
30 x 10, 12 = 22
C4. Chest Supported High to Low Rows:
No. 2 x 10, 10 = 20

D1. Barbell Rows:
75 x 8
D2. Deadlifts from Floor:
75 x 10
D3. Deadlifts from Knees:
75 x 10
V = 28

E1. Romanian Deadlifts:
20 x 8 x 3 = 24
E2. Seated Overhead Press:
65 x 5 x 2 = 10

Video:

[Andalite]

27 Nov 2018 Tue

CHEST + BACK + SHOULDERS + BICEPS

Very good workout!

Warm-ups:
Upper Body Activation

A1. Banded No.2 Decline Bench Press:
85 kgs x 6 reps x 2 sets
75 x 8
65 x 8
V = 28
A2. Seated Cable Rows:
60 x 10 x 2
60 x 8 x 2
V = 36

B1. Cable Side Raises:
3,25 x 12
3,25 x 13
3,50 x 13
V = 38
B2. Cable Rear Delt Raises:
3,50 x 15
V = 15

C1. Cable Curls with Rope:
28,5 x 7
28,5 x 6
25 x 7
22,5 x 7
V = 27

D1. Cable Curls with Bar:
28,5 x 7
22,5 x 10
V = 17

Video:

[Andalite]

28 Nov 2018 Wed

CHEST + TRICEPS

Doing back to back chest days is brutal. I trained Banded Decline Bench Press last night because I have finally found a chest pressing exercise that hits my chest the hardest. Today I did Banded Flat Bench Press and working the same muscles when sore was very tough. I am taking most of the sets to failure with less rest than usual so the numbers aren’t that great but hopefully the hypertrophy results I want; will be.

Warm-ups:
Upper Body Activation

A1. Banded No.2 Bench Press:
90 kgs x 4 reps
85 x 5
65 x 8
V = 17

B1. Weighted Dips:
+28,5 x 2
+8,5 x 8
V = 10
B2. Cable Chest Flyes:
5 x 12 x 2 sets
V = 24

C1. Tricep Pulley Pressdowns:
22,5 x 9 x 2
20 x 12
V = 30
C2. One Arm Tricep Pulley Pressdowns:
7,5 x 8

Video:

[Andalite]

01 Dec 2018 Sat

NUTSACK Day 2: GM + DL + QUADS + BACK

I weighed in at 91.5 kgs. Tonight’s workout was tough as nails! I worked up to 225 kgs on Good Mornings for a solid triple and then a single. 225 is my max (because I have never gone heavier) that I have peaked to 4 reps x 2 sets many months ago. But this is the most I have handled – and this is important information because after GM I moved to Deadlifts and pulled 225 for a solid single and 225 is about 92.6% of my max DL of 243 kgs. The two types of giant sets at the end were exhausting. This marks the end of GM for some time. I will be bringing Anderson Good Mornings back and I expect them to be a tough beast to master.

Warm-ups:
Lower Body + Back Activation
SSB Good Mornings:
35 kgs x 5 reps
85 x 3
105 x 3
135 x 3
155 x 2

A1. Good Mornings:
Work Sets
175 x 3
195 x 3
205 x 2
225 x 3 @ 100%
225 x 1 paused @ 100%
V = 12

B1. Deadlifts:
225 x 1

C1. Split Squats:
30 x 6
40 x 6
V = 12
C2. Good Mornings:
145 x 5
155 x 5
V = 10
C3. Deadlifts:
155 x 3
165 x 4
V = 7
C4. Lat Pulldowns:
35 x 10 x 2 sets = 20
C5. Low to High Band Rows:
No. 2 x 10 x 2 = 20

D1. Barbell Rows:
75 x 10
D2. DL from Floor:
75 x 8
D3. DL from Knees:
75 x 6

Video:

[Andalite]

01 Dec 2018 Sat

SHOULDERS + HAMS + CALVES + BICEPS + TRICEPS

I have realized that when it comes to hitting the shoulder muscles exclusively: the Seated Overhead Press is MUCH superior to any standing variation. So from next workout I am going to swap out any standing OHP (for the time being) for seated work to get the most out of all this muscle building work I’m putting in. I didn’t hit any significant numbers on OHP but the Cable Side Raises were PRs and I pinched my back tight to really isolate the muscle. All in all this was a good workout.

Warm-ups:
Upper + Lower Body Activation

A1. Banded No.2 Overhead Press:
65 kgs x 3 reps
55 x 6
50 x 6
V = 15
A2. Romanian Deadlifts:
65 x 8 x 3 sets
V = 24

B1. Calf Raises:
60 x 15 x 3
V = 45

C1. Cable Side Raises:
3,50 x 15 x 2
V = 30
C2. Cable Rear Delt Raises:
3,50 x 10

D1. Preacher Curls:
16 x 2
15 x 4
13,5 x 6
10 x 10
V = 22
One Arm Leaning DB Curls:
10 x 5
D2. Tricep Pulley Pressdowns:
22,5 x 11 x 4
V = 44
One Arm Tricep Pulley Pressdowns:
7,5 x 10

Video:

[Andalite]

02 Dec 2018 Sun

“BACK LAT FOCUS” + CHEST + TRICEPS

I think I got my technique down on One Arm Lat Pulldowns. 28 kgs x 9 reps x 2 sets felt awesome and for the first time in forever I have figured out how to make this exercise work for me. Good workout!

Warm-ups:
Upper Body Activation

A1. One Arm Lat Pulldowns:
28 kgs x 9 reps x 2 sets
25 x 10
22,5 x 13
22,5 x 11
V = 52

B1. Straight Arm Lat Pulldowns:
10,5 x 12 x 4
V = 48
B2. Chest Supported Low to High Band Rows:
No. 2 x 15 x 4
V = 60

C1. Banded No.2 Decline Bench Press:
85 x 6
86,5 x 6 PR
75 x 10 PR
65 x 10
V = 32

D1. Single Arm Tricep Pulley Pressdowns:
6,5 x 10 x 4
V = 40

Video:

[Andalite]

03 Dec 2018 Mon

SHOULDERS + BACK + BICEPS

Very good workout!

Warm-ups:
Upper Body Activation

A1. Seated Overhead Press:
65 kgs x 5 reps
65 x 6
55 x 8
V = 19
A2. One Arm Cable Rows:
20 x 10 x 3 sets
V = 30

B1. Cable Side Raises:
3,5 x 13
3,5 x 15
V = 28
B2. Cable Rear Delt Raises:
3,5 x 12
V = 12

C1. Preacher Curls:
16 x 3
13,5 x 6
11 x 7
V = 16

D1. Leaning Curls:
10 x 6 x 2
5 x 10
V = 22

Video:

[Andalite]

04 Dec 2018 Tue

TRICEPS + BICEPS

This workout marks the end of my current split and I am beginning a new split from next session. I took a page from Joe Bennett @hypertrophycoach ‘s book and I bought a couple of “Daisy Chains” to use for my actual metal chains and they are an awesome tool. In addition to that I have added three new exercises for this next rotation and they are also thanks to Joe: Chained Incline Close Grip Bench Press (for Triceps), Chained Incline Bench Press (for Chest) and Deloaded Chained Dips (for Triceps). I will post the new split after a couple of rotations once I am certain about the exercise selection, placement and such.

Warm-ups:
Upper Body Activation

A1. Incline Close Grip Bench Press:
+34 kgs of Chains
55 kgs x 6 reps x 2 sets
55 x 5
V = 17

B1. Deloaded Dips:
+34 kgs of Chains
BW x 6 x 2
V = 12

C1. Preacher Curls:
15 x 4 x 2
13,5 x 6
11 x 7
V = 21

D1. Leaning Curls:
10 x 7 x 2
V = 14

Video:

[Andalite]

05 Dec 2018 Wed

NUTSACK Day 1: LBSQ + HAMS + BACK

BodyWeight was 91.6 kgs today. I changed my progression plan to another of Eric Troy’s methods in which I will work up to something big and then back down with volume. In this case my target weight is 175 kgs which is my current max. Using Eric’s Honeymoon Period Progression I went from a working max of 155 kgs to 165 at which I build work capacity for 8 reps (4 reps x 2 sets) and then I breached 175 kgs for a double. Over the last few rotations I have progressed on 175 kgs to day’s volume which is 5 reps and that includes a triple which is a PR for me. So without showing off, but as a testament to Eric’s method: I went from doing 4 reps at 175 over 3 sets to 5 reps over 2 sets. This type of progress is thrilling especially because of the difficulty in the challenge. Additionally, I have added in Joe “the Hypertrophy Coach” Bennett’s ideas for supersets at the end for hypertrophy (which is something I am chasing) so it is safe to say that the circuit of Low Box Squats, Romanian Deadlifts and One Arm Cable Rows absolutely wrecked me. I love it.

Warm-ups:
Lower Body + Back Activation
Low Box Squats 11 inches:
25 kgs x 3 reps
75 x 3
105 x 3
125 x 2

A1. Low Box Squats:
Work Sets
145 x 3
165 x 2
175 x 3 PR! @ 100%
175 x 2
165 x 2
145 x 4
V = 16

B1. Low Box Squats:
125 x 5 x 2 sets = 10
B2. Romanian Deadlifts:
85 x 6 x 3 = 18
B3. One Arm Cable Rows:
22,5 x 8 x 3 = 24

Video:

[Andalite]

06 Dec 2018 Thu

CHEST + TRICEPS + CALVES

I finally got the bench set up right with Inclines and I focused on bringing my biceps to my chest on every rep so it really worked the right muscles. I also made sure that the chains came fully off the floor on Deloaded Chained Dips. I am happy with this workout.

Warm-ups:
Chest + Triceps Activation

A1. Incline Bench Press:
+34 kgs of Chains
65 kgs x 6 reps
65 x 5
60 x 4
55 x 5
75 x 10 no chains
V = 30

B1. Deloaded Chained Dips:
+34 kgs of Chains
BW x 2, 6, 5 = 13

C1. One Arm Tricep Pressdowns:
7,5 x 10 x 4 sets = 40
C2. Calf Raises:
65 x 12 x 4 = 60

Video:

[Andalite]

07 Dec 2018 Fri

SHOULDERS + “BACK LAT FOCUS” + BICEPS

I hit PRs on Seated Overhead Press with 66,5 kgs x 4 reps and on One Arm Lat Pulldowns with 28,5 kgs x 9 reps so I am thrilled. There were other multiple PRs on almost all exercises but these two are my main “output” exercises for this workout so that is most important. I am happy with the baby steps on the road to progress.

Warm-ups:
Upper Body Activation

A1. Seated Overhead Press:
66,5 kgs x 4 reps PR
62,5 x 5
60 x 5
55 x 8
V = 20

B1. One Arm Lat Pulldowns:
28,5 x 9 x 2 sets PR
25 x 11 x 2
22,5 x 13
V = 53

C1. Straight Arm Lat Pulldowns:
11 x 12 x 4 = 48
C2. Chest Supported Low to High Band Rows:
No. 2 x 17 x 4 = 68

D1. Preacher Curls:
16 x 3
15 x 4
13,5 x 5
11 x 8
V = 20

E1. Leaning Curls:
11 x 7
11 x 6 x 2
V = 19

Video:

[Andalite]

08 Dec 2018 Sat

CHEST + TRICEPS

Good workout. I will either add a rep to 86,5 kgs x 6 reps or I will micro-load a little bit or I will convert the 85 kgs set into 86,5. Lots of tiny ways to inch forward and I will seize one of them. I was able to really get a good contraction today so I’m not complaining.

Warm-ups:
Chest + Triceps Activation

A1. Banded No.2 Decline Bench Press:
86,5 kgs x 6 reps
85 x 6
75 x 6
65 x 9
55 x 11
V = 38

B1. Tricep Pulley Pressdowns:
25 x 9 x 2 sets
22,5 x 9
20 x 10 x 2
V = 47

C1. One Arm Tricep Pulley Pressdowns:
8,75 x 6

D1. Cable Side Raises:
3,75 x 13
3,75 x 10 ; 3 x 7 Drop Set
3,75 x 12 ; 3 x 8 DS
V = 50

Video:

[Andalite]

09 Dec 2018 Sun

NUTSACK Day 2: AGM + DL + QUADS + BACK

BodyWeight was 92 kgs tonight. I was worried about the twinge in my right hamstring/glute area because I have brought Anderson Good Mornings back into rotation after a long time. However, everything went well and I am very happy with my top set of 205 kgs x 2 reps on AGM (I could have gone for 3 but I didn’t want a PR) and my Relative Max of 225 kgs on the Deadlift. Ofcourse, this workout wouldn’t be the same if it did not involve the big giant set at the end and today’s work was tough as nails.

Warm-ups:
Low Body + Back Activation
SSB Good Mornings:
35 kgs x 5 reps
Anderson GM:
85 x 3
105 x 3
135 x 3

A1. Anderson Good Mornings:
Work Sets
155 kgs x 3 reps
175 x 2
190 x 3
205 x 2 @ 96.7%
V = 10

B1. Deadlifts:
225 x 1 Relative Max

C1. Split Squats:
35 x 5 x 3 sets = 15
C2. Anderson GM:
155 x 1, 2, 3 = 6
C3. Deadlifts:
165 x 2, 2, 3 = 7
C4. One Arm Lat Pulldowns:
20 x 10 x 3 = 30
C5. Low to High Band Rows:
No. 2 x 15 x 3 = 45
V = 103

Video:

[Andalite]

10 Dec 2018 Mon

CHEST + TRICEPS + BICEPS

Tonight’s workout was very neat. I hit a PR on Incline Chained Bench Press with 65 kgs x 7 reps so I’m happy. I nailed the set-up on Deloaded Chained Dips and +34 kgs x 6 reps got the chains totally off the floor at lockout so I am very happy. Biceps were blah – I need to either back off the weight or choose another exercise for Biceps.

Warm-ups:
Upper Body Activation

A1. Incline Bench Press:
+34 kgs of Chain Weight
65 kgs x 7 reps PR
65 x 5
60 x 6
75 x 12 no chains
V = 18 + 12 = 30

B1. Deloaded Chained Dips:
+34 kgs of Chain Weight
BW x 2
BW x 6 x 2 sets
V = 14
C1. One Arm Tricep Pulley Pressdowns:
8,75 x 10

D1. Cable Curls with Rope:
28,5 x 8 x 2
25 x 8
22,5 x 10
V = 34
E1. Cable Curls with Bar:
28,5 x 5
22,5 x 10
V = 15

Video:

[Andalite]

11 Dec 2018 Tue

BACK THICKNESS + BICEPS

I have used Joe “The Hypertrophy Coach” Bennett’s workout as a template for my Back Thickness training day. I have had to change exercises based on equipment availability but overall the concept for exercise selection remains the same. Most of the time; even though I am pursuing hypertrophy: I cannot employ entire bodybuilding concepts because my primary goal is to get strong as hell on Low Box Squats. But, when it comes to back training: there is no amount of muscle mass that is enough. So about the workout: for One Arm Cable Rows I focused on keeping my shoulder girdle depressed and elbow as high as possible. This way I hammered my upper back. I selected Banded Rack Deadlifts in order to keep a limit on the time spent per workout because warming up to 220+ kilos takes an awful lot of time. When it comes to training to failure: the first two sets of One Arm Cable Rows were taken to failure, the remaining three were more of volume-type sets. I haven’t gone to failure on Banded Rack Deadlifts as yet but 145 kilos sufficiently exhausts me so that when the big circuit rolls around even 125 becomes a challenge. This was a good workout on the whole and I progressed in some way on everything.

Warm-ups:
Back + Lower Body Activation

A1. One Arm Cable Rows:
29,5 kgs x 10 reps x 2 sets
25 x 11 x 2
22,5 x 13
V = 55

B1. Banded Rack Deadlifts:
145 x 5 x 2
V = 10

C1. Banded Rack Deadlifts:
125 x 5 x 2 = 10
C2. Barbell Rows:
75 x 12 x 2 = 24
C3. Lat Pulldowns:
32,5 x 10 x 2 = 20
C4. Chest Supported High to Low Band Rows:
No. 2 x 12 x 2 = 24
V = 78

D1. Barbell Rows:
75 x 12
D2. Barbell Deadlifts from the Floor:
75 x 8 (same grip)
D3. Barbell Deadlifts from the Knees:
75 x 6 (same grip)
V = 26

E1. Preacher Curls:
16 x 3
16 x 2
13,5 x 6
V = 11
F1. Leaning Curls:
11 x 6 x 3 = 18

Video:

[Andalite]

12 Dec 2018 Wed

CHEST + BACK + SHOULDERS

This workout may seem really easy or simple on paper but it was very challenging. I hit a PR on Banded No.2 Decline Bench Press with 86,5 kgs x 7 reps so I am happy. I should have chosen a row variation instead of pulldowns to superset this with because my shoulders really hurt when transitioning between exercises. I didn’t do a whole lot of work on Seated Overhead Presses but both sets were close to failure and the Cable Side Raises were not only a PR but they were also close to failure so this was good. Good workout.

Warm-ups:
Back + Chest Activation

A1. Banded No.2 Decline Bench Press:
86,5 kgs x 7 reps PR
86,5 x 6
80 x 7
75 x 8
V = 28
A2. One Arm Lat Pulldowns:
25 x 8 x 4 sets
V = 32

B1. Seated Overhead Press:
65 x 5
60 x 5
V = 10

C1. Cable Side Raises:
3,75 x 15 x 2
V = 30

Video:

[Andalite]

13 Dec 2018 Thu

TRICEPS + BICEPS

Excellent workout and a great way to end this 9 day rotation.

Warm-ups:
Chest + Triceps + Biceps Activation

A1. Incline Close Grip Bench Press:
+34 kgs of Chains
55 kgs x 6 reps x 3 sets
V = 18

B1. Deloaded Dips:
+34 kgs of Chains
BW x 2, 6, 7 PR = 15

C1. Weighted Dips:
+38,5 x 2

D1. Preacher Curls:
16 x 3
13,5 x 6 x 2
11 x 7
V = 22

E1. Leaning Curls:
11 x 5 x 3
V = 15

Video:

[Andalite]

15 Dec 2018 Fri

NUTSACK Day 1: LBSQ + HAMS + BACK

I weighed in at 91.7 kgs tonight. Low Box Squats felt very good and this is the second time I have managed to nail 175 kgs x 3 reps. Last week I totaled 5 reps (3+2) with 175 and tonight I progressed by adding a single at the end. So I went 3+2+1=6 and next week I will either turn the double into a triple or the single into a double. The drawback of these types of workouts is that the “main event” is the work with 175 so after that I have to be disciplined about technique, etc. Getting sloppy is not an option. In short: great workout!

Warm-ups:
Lower Body + Back Activation
Low Box Squats:
25 kgs x 3 reps
75 x 3
105 x 2
125 x 3

A1. Low Box Squats:
Work Sets
145 x 3
165 x 2
175 x 3
175 x 2
175 x 1
155 x 2
145 x 3
V = 16

B1. Low Box Squats:
125 x 3, 3, 4 = 10
B2. Romanian Deadlifts:
85 x 8, 95 x 8, 8 = 24
B3. One Arm Cable Rows:
25 x 10 x 3 = 30

Video:

[Andalite]

16 Dec 2018 Sun

CHEST + TRICEPS

Hi everyone, you guys are watching clips of my Chest + Triceps workout from tonight and I am going to answer Teena Nathany's question. Her question to me is:

"What is the benefit of the Low Box Squat in comparison to the Regular Squat?"

There are a few reasons why I am focusing on the Low Box Squat for my Maximal Strength work. First, this exercise puts me in a very challenging position because I am wedged between the box and the weight on my back - it is similar in terms of discomfort to the Deadlift. It is also similar to the Deadlift in the sense that both lifts start with zero momentum - and this is how they differ from the regular squat.

The Low Box Squat is a variation of the regular squat. It has inherent generic benefits like all compound exercises and the best part for you is that you don't have to pick and choose: you can do both movements on separate days. The Low Box Squat does not erase the regular squat - they can be used to complement each other.

As for me: I spent the last 10 years dedicating myself to the Deadlift and I got really strong on it. But I have truly plateaued on this exercise and despite all the tools in my arsenal; I haven't been able to overcome this plateau. I happen to enjoy squats and the Low Box Squat is a very challenging variation for me so I am using it to get as strong as possible.

Warm-ups:
Chest + Triceps Activation

A1. Incline Bench Press:
+34 kgs of Chains
66,5 kgs x 6 reps PR
65 x 6
60 x 6
60 x 7
V = 25

B1. Deloaded Dips:
+34 kgs of Chains
BW x 2
BW x 7
BW x 5 + 2 = 7 Rest-Paused
V = 16

C1. One Arm Tricep Pressdowns:
7,5 x 6 x 2 sets = 12

Video:

[Andalite]

17 Dec 2018 Mon

BACK LAT FOCUS + SHOULDERS + BICEPS

Warm-ups:
Back + Biceps Activation

A1. One Arm Lat Pulldowns:
29 kgs x 9 reps x 2 sets PR
27,5 x 10
25 x 13
25 x 11
V = 52

B1. Straight Arm Lat Pulldowns:
12 x 12 x 4 sets
V = 48
B2. Chest Supported Low to High Band Rows:
No. 2 x 17 x 4
V = 68

C1. Seated Overhead Press:
66,5 x 6 PR
65 x 4
62,5 x 5
60 x 5
V = 20

D1. Preacher Curls:
16 x 3
15 x 3
13,5 x 5
13,5 x 6
V = 17

E1. Leaning Curls:
11 x 6 x 3
V = 18

F1. Cable Curls with Rope:
25 x 11

Video:


Transcript:

Hi everyone, y'all are watching video clips of my Back Lat Focus, Shoulders and Biceps workout from tonight. Teena Nathany @teena_nathany had a follow-up question about Low Box Squats. She wants to know how to incorporate them into her training routine.

Without getting into specifics about her training; the first thing I would do is to find the right height of the box and then get the box. I don't suggest super deep Low Box Squats where your butt is basically at the same point as your regular squat because not only does it seem to defeat the purpose of the Low Box Squat; but you will reach a limit weight on it fairly quickly. You need wiggle room to get super strong on this and dropping down to the floor is not your best bet. On the other hand if you use a very high box then it is not a Low Box Squat so by definition you need it to be low but you shouldn't have it super low. So find your spot.

Next: get the box. You have a lot of options on the table: you can get a carpenter to build you the right box, you can order one from Rogue or EliteFTS, you can stack objects up to get the height you desire and you can even stack bumper plates to get the height you desire.

Now keep in mind that we aren't talking about Low Box Squats from an ambiguous perspective or from a general-strength type perspective. We are discussing Maximal Strength where we want to get super strong on the Low Box Squat. So you have to give this movement the respect it deserves and you should probably give it a separate day in your training.

One of the beauties of not having a weekly training schedule is that it allows you the flexibility to experiment with new training ideas. So hit the pause button on your current training and take a day to just play around with Low Box Squats. By the way; this same principle applies to just about any big movement that you want to train Maximally.

So get to the gym, and start practicing your technique on Low Box Squats. Do sets of 1 to 3 reps and bump up the weight every set or as and when you desire. Once you get to a big enough weight that makes you happy; call it a day. Next cycle come back at this and begin with 10 to 15% more weight as your starting point. For example, and I'm going to throw out some numbers but I'll try to keep it brief. Do a couple of sets with the bar, then start adding 5 lbs or 2.5 kgs to the bar each set and keep the reps between 1 and 3. Assume you stick to these parameters and you get to 100 pounds or 45 kgs and at this point you call it a day. Next time, do your sets with the bar at the beginning and then jump to 25 kgs or 55 lbs and begin this progression. Hopefully you will get to 115 lbs or 55 kgs at the end. Then the following week or whenever your Low Box Squat day rolls around you can begin with 30 kgs or 65 lbs and work up to something bigger, etc. It goes on and over a few sessions you can begin to throw in what we refer to as "fluff" like leg curls or Romanian deadlifts or leg presses or split squats or leg presses, etc after your main event work of Low Box Squats.

Now at some point you will no longer be able to begin with 10 or 15% more than whatever you did last workout. This will mark the end of your honeymoon period with Low Box Squats. Once you've reached a point where this type of progression no longer works you can adopt a more tailor-made aggressive progression to get stronger. What I have described right now, is Eric Troy's Honeymoon Period Progression and it is one of the best ways to get your body strong on any new lift.

I hope I have answered your question and thanks for watching!

[jk202]

Ayyy fellow hypertrophy rhinoBrah! Recognized the name from Insta 👍. Keep up the good content

[Andalite]

18 Dec 2018 Tue

CHEST + TRICEPS + SHOULDERS

I’m very happy with tonight’s workout. I hit a PR on Banded Decline Bench Press with 86,5 kgs x 8 reps. I also kept the intensity high over all 4 sets so that is good. Triceps went well – I did not increase the weight but I did 3 sets with 25 kilos vs. 2 sets from last rotation so that is an overall increase in workload. I’m going to throw in more frequent Cable Side Raises but I will keep the number of sets low but I will flirt with failure on each set.

Warm-ups:
Chest + Triceps Activation

A1. Banded No.2 Decline Bench Press:
86,5 kgs x 8 reps PR
86,5 x 6
80 x 8 x 2 sets
V = 30

B1. Tricep Pulley Pressdowns:
25 x 9 x 3
22,5 x 9 x 2
V = 45

C1. One Arm Tricep Pulley Pressdowns:
7,5 x 9 x 2
V = 18

D1. Cable Side Raises:
4 x 12 x 2
V = 24

Video:

[Andalite]

21 Dec 2018 Wed

ANDERSON GOOD MORNINGS

BodyWeight was 92 kgs tonight. I had a really long and tiring day at work and I skipped a lot of my meals so I did not go guns-out with this workout. I did manage to hit some big numbers on Anderson Good Mornings and I left a LOT in the tank because I had no intention of wearing myself down. This was a decent workout given the circumstances.

Warm-ups:
Lower Body + Back Activation
SSB Good Mornings:
35 kgs x 5 reps
Anderson GM:
85 x 3
115 x 3
135 x 3

A1. Anderson Good Mornings:
Working Sets
155 x 3
175 x 3
190 x 3
205 x 2 @ 96.7%
205 x 1 @ 96.7%
V = 12

Video: