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Messages - Joe

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1291
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 05, 2017, 07:38:13 am »
Accessory Volume

Vertical Pulling
18

Horizontal Pulling
13

Horizontal Pushing
9

Triceps
9

Biceps
14

Legs
8

Delts
14

Rear Delts
10

Calves
5

Abs
3

Should be more attentive to ab work and probably also row more.

1292
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 05, 2017, 07:32:45 am »
05-05-17

Soreness: nothing in particular
Pain: minor occasional twinge in lower right back, gonna stretch/foam roll and see how two days off treats me

Bench
Bar x 10
40 x 6
57.5 x 6
65 x 3
72.5 x 3
67.5 x 3
65 x 5
60 x 3
57.5 x 5
52.5 x 3
50 x 11

CGBP
45 x 3, 5, 7, 4, 6, 8

Seated DB OHP
18s x 9, 8, 8
16s x 10

SS1A: 1.5 Style Lateral Raise
5s x 12, 9, 9, 8

SS1B: Machine Rear Delt Flye
45 x 13, 12, 10
39 x 14

SS2A: Machine Preacher Curls
23 x 14
27 x 10, 9, 9
23 x 12

SS2B: Overhead DB Extension
18 x 12, 12, 12, 12, 12

Notes
Solid workout. Peeved about this lower back thing :/ Annoyed if it's form induced as I've been pretty careful about checking/filming heavy sets of DL and squats. Maybe just cumulative fatigue.

1293
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 04, 2017, 07:31:28 am »
philosophy ba, took an extra year due to health stuff, unfortunately.

1294
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 04, 2017, 07:00:40 am »
04-05-17

Soreness: hamstrings still sore, nothing else in particular

Deadlift
50 x 5
70 x 5
85 x 3
97.5 x 5
110 x 3
122.5 x 5 [+2.5kg = reps]
117.5 x 3
110 x 3
105 x 3
97.5 x 3
90 x 3
85 x 14

Front Squat
40 x 5
50 x 3
62.5 x 3, 5, 7, 4, 6, 8 [this was brutal]

Chins
BW x 6, 6, 6, 4

Narrow+neutral grip lat pulldows
45 x 8
39 x 10, 10, 10, 10
Really liked these, lots of extra ROM pulling to lower down chest than is possible with other bars, also felt a bit more bicep, though that's perhaps just them being a bit sore from yesterday

Neutral+medium grip seated cable rows
45 x 8
39 x 10
32 x 14, 14, 14
Tried to focus on pulling with traps as well as lats

Bentover DB Shrugs [like this: https://www.youtube.com/watch?v=S3NIBLmlKaU&feature=youtu.be]
16s x 10, 10, 10, 10
Done to just focus on feeling traps and for a bit of fun, quite liked it as a way to feel them working.

Notes

degree-determining exams are in 3 weeks and stress is building

1295
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 03, 2017, 01:40:58 pm »
You're quite right. I think I'll decide based on what I think I'd have more fun doing, which is probalby higher reps, but we'll see next week.

1296
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: May 03, 2017, 11:25:47 am »
Echoing what everyone above has said, I'm so sorry for your loss. Your mom sounds like an amazing woman.

I also wanted to echo what lbss says about the community you've produced here. There's a reason this is the place I wanted to return to and log at after so many years out, and it's all thanks to you, man.

1297
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 03, 2017, 11:21:51 am »
Yeah, I was thinking about that but am not sure. I guess since at the moment I'm more concerned with size/muscle gain than focussing on pure strength I'm not that fussed about repeating a week to try and hit a 2/3RM PR, but like more the idea of resetting a bit so I can spend a few extra weeks in the 4-8 rep range?

1298
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 03, 2017, 06:39:23 am »
03-05-17

Soreness: hamstrings, glutes, calves, all quite mild

OHP
Bar x 7
30 x 5
42.5 x 5
47.5 x 3
52.5 x 1
50 x 2 [failed the 3rd prescribed rep]
47.5 x 3
45 x 5
42.5 x 5
37.5 x 5
35 x 9

Incline Bench
30 x 6
37.5 x 5
45 x 3, 5, 7, 4, 6, 8 [hardest this has been yet]

Dips
BW x 9, 8, 7, 6, 5

SS1A: Facepulls
14.7 x 12, 12, 12, 12
12.5 x 15, 14

SS1B: Lateral Raises
7 x 10, 10, 10
5 x 14, 14, 14

Hammer Curls
14 x 9, 8
12 x 11, 10
10 x 16

Notes

Peeved but unsurprised at stalling on OHP. I'll reset back such that the top set is at a weight I reckon I can hit for 6-8 reps so that I can get a bit more volume in.

1299
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 02, 2017, 06:37:30 am »
02-05-17

Squat
Bar x lots, lots
40 x 6
60 x 5
80 x 5
90 x 3
100 x 4 [Woop]
95 x 3
90 x 3
85 x 3
80 x 5
75 x 5
70 x 10

Deficit Deadlift
70 x 5
80 x 3
90 x 3, 5, 7, 4, 6, 8

Reverse Lunge
+36 x 10, 10, 10

Leg Curl
32 x 12
36 x 10, 10, 10
32 x 10 + random burnout at 23

Calf Press
93 x 12, 12, 10, 10, 10

Decline Russian Twist
+10 x 8, 8
+15 x 7

Notes

Yup, good workout, +weight and reps on squat is nice. Slight tightness/twinge but not pain in lower back on the right hand side.

1300
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: May 01, 2017, 01:13:28 pm »
01-05-17

Soreness: Pecs, general upper body

Bench
50 x 8
60 x 6
65 x 4, 4, 4
60 x 5
Skipped last couple of sets :/

SS1A: Chins
BW x 4
+10 x 3, 3, 3, 2.5
BW x 5, 4, 4, 4
A little stagnant here, unsurprisingly, since I missed out the heavy chins last week

SS1B: OHP
27.5 x 6
32.5 x 5
37.5 x 3, 5, 7, 4, 6, 8 [had to take some fairly long pauses before the last few reps of the 8 set]

Pendlay Row
50 x 8, 8, 8, 8
I love this exercise

DB Incline Press
18 x 12, 11, 9, 8

SS2A: V-Bar Pushdown
18 x 12, 12, 12, 12

SS2B: Alternating DB Curl
12 x 11, 10, 10, 9

Notes

Still from lots of benching two days ago so the benching was tough, otherwise fine. Went at an unusual time for me and the gym was awfully busy, back to the morning tomorrow, I hope.

1301
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 29, 2017, 12:01:24 pm »
29-04-17

Still sniffly/phlegmy but not feeling low energy/kicked in the head, so decided to hit the gym.

Cycle ~10 mins @ 135bpm

Bench
Bar x 10
37.5 x 6
55 x 5
62.5 x 3
70 x 4 Very close on the 5th, alas
65 x 3
62.5 x 5
57.5 x 3
55 x 5
50 x 3
47.5 x 15

CGBP
30 x 6
37.5 x 5
42.5 x 3, 5, 7, 4, 6, 8

T-Bar Landmine Row
30 x 8
45 x 8, 8, 7, 7
Not the hugest fan of this, but fiddled around with it anyway

Seated DB OHP
16 x 10, 10, 9

SS1A: 1.5 Style Lateral Raise
5 x 8, 8, 7, 6+2

SS1B: Machine Rear Delt Flye
39 x 14
45 x 8
39 x 12, 10

SS2A: Machine Preacher Curl
23 x 10, 10, 10, 9
19 x 16
Love this. Much prefer it to freeweight preachers because there's still loading in the final portion of the movement

SS2B: Overhead DB Extension
16 x 14, 13, 12, 12

Notes
Strength pretty good despite being vaguely under the weather. Sweating makes the sniffle feel a lot better.

1302
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 28, 2017, 08:11:51 am »
Ill :(

Quite sore upper back, which is one of my favourite sorenesses. Will hopefully be recovered from this sniffle tomorrow to lift. I'd lift ill at home, but feel uncouth doing that at a public gym.

1303
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 27, 2017, 06:37:22 am »
27-04-17

Soreness: Quads, glutes, hams, pecs

Deadlift
70 x 5
90 x 3
95 x 5
107.5 x 3
120 x 5
112.5 x 3
107.5 x 3
100 x 3
95 x 3
87.5 x 3
82.5 x 15

Front Squat
Bar x 5
40 x 5
60 x 3, 5, 7, 4, 6, 8
Was meant to be at 57.5 but went for 60 b/c it's easier to load. The last set was rough but made it all.

Chins
BW x 6, 6, 5

Wide-grip pronated lat pulldown
45 x 10, 10, 9

Neutral grip pulldown [slower and more focused on contraction]
39 x 10, 10

Neutral Grip Seated Row
45 x 10
32 x 15, 13, 13

Notes

Not much to say. Good workout.

Edit: changed the loading % on front squats in general since the programme is written on the assumption of low-bar squats and I've been doing high-bar.

1304
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 26, 2017, 07:03:56 am »
26-04-17

Soreness: Quads, Glutes, Hams

Chins
BW x 4, 4, 4 [just to warm up a bit and get flowing. Did these sternum to bar and felt very light]

OHP
Bar x 8
30 x 5
40 x 5
45 x 5
50 x 2 [Woof that second rep was a grinder, was shaking like hell]
47.5 x 3
45 x 3
42.5 x 5
40 x 5
37.5 x 5
35 x 9

Incline Bench Press
30 x 6
37.5 x 5
42.5 x 3, 5, 7, 4, 6, 8 [good pump and quite tough on the 7 and 8 sets]

Dips
BW x 8, 8, 6, 6

SS1A: Facepulls
12.5 x 16
14.7 x 10, 10, 10
12.5 x 13, 12

SS1B: DB Lateral Raise
6 x 10, 10, 10, 10
1.5 style @ 4 x 8, 6+5

Single Arm DB Hammer Curl
12 x 8, 8, 8

Alternating DB Hammer Curl
10 x 12, 12

Notes

OHP unsurprisingly tough. Good workout.

1305
Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« on: April 25, 2017, 10:21:44 am »
Quote from: LBSS on April 25, 2017, 09:28:11 am
Quote from: Joe on April 25, 2017, 08:01:33 am
Maybe I should do some light back squats on the other leg day just to keep form practice to more than 1/week?

depends. if improving squat is high-ish on the list of goals, or if you feel like form is inadequate on the ramp-up and heavy sets, then yes. if you're just concerned about size or general strength and if you feel ramp-up form is adequate if less than perfect, then don't sweat it.

also do them twice a week if you, you know, enjoy them. EDIT don't listen to me on that point because i love squatting and have been known to let it get in the way of other goals. eyes on the prize.

Yeah, this is all sensible. I really like the programme as it is, I just also really enjoy the feeling of locked in squats. I think I'll maybe add some light paused squats after my front squats on that day, if I feel like I have the energy.

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