Adarq.org

Wish this would happen to me... but I belong to the unintentional fatty skwaaad 

Right?! I started off with a pretty cynical view of the exercise but Lance put the idea of doing sets of 5xBW in my head and im finding just chasing that has opened my mind to the potential for this exercise. If i do a decent PP session i get sore everythang from lats to chest to triceps and shoulders. It really is the compound upper body exercise for someone like me. Minimalism is the name of the game and i think going into a gym and doing a decent squats and push press workout is an excellent recipe for attaining efficiency and quality in the weightroom. Add in sprinting and jumping and you've got all bases covered. Still have a thing for back extensions so i can make that my accessory lift in addition to dips. May not do more than that for the next 6 months.

x 2

Pushpresses are one of my favorite exercises... I even get sore quads from doing them.

I like the plan... very simple but it will definitely get the job done. You could add in some 15-20 rep finishers after your main working sets on squats/bench... did it again on ohp today and the pump was real... arnie would have been proud

Quote from: Leonel on January 06, 2017, 08:54:29 am

250 x 5 and then 215 x 4 .... damn and I thought my work capacity sucks. 
Congrats on the PR's tough... that 3 plate bench isn't too far away.

Quote from: Dreyth on January 06, 2017, 10:40:47 am

Quote from: Leonel on January 06, 2017, 08:54:29 am

250 x 5 and then 215 x 4 .... damn and I thought my work capacity sucks. 
Congrats on the PR's tough... that 3 plate bench isn't too far away.

Yea and I even rested 2min after the 250x5 

lol! :d

seems to happen easier with upper body push based exercises IMHO .. they can create some significant mental drain.

pull-ups are the worst for me... no endurance there. First set I can do 13-15 reps without too much of a struggle, second set I'm down to 9 on the 4th set or so I'm often lucky to get 5

250 x 5 and then 215 x 4 .... damn and I thought my work capacity sucks. 
Congrats on the PR's tough... that 3 plate bench isn't too far away.

mastering monotony seems to be the most effective way to make progress.. i've never been much of a fan of 'cross training' etc. It almost seems like you should get to the point where you get 'bored' of training at times (or often), and you just do it anyway. When doing something new, it's always more fun & you make progress fast. Some people screw up and change things up once they stop making progress; they think they are shocking their system etc. In reality you've just finally reached a baseline, now it's time to grind.

I've mentioned a few times on here about finding your rhythm .. switching things up in order to find something that you feel works great for you is fine, but once you find it, stick to it and just ride it for a significant period of time. Gut through the boredom/stagnation and just keep pushing.. That process is where I feel most of the gains actually happen.

I think your addressing one of the most important things here. Finding what works for you and then keep doing it. Keep grinding day in and day out. There's no faster way or better way to get to where you want to be with some fancy new exercise or magical training method  than with a lot of dedicated work over a long period of time. I think switching things up a bit from time to time to stay motivated and not get bored too much with training is not bad but I still try to stick with the basics as much as I can 90% of the time.

Let's go get it!

Quote from: John Stamos on December 30, 2016, 10:26:26 pm

I'd build up to 10x10, first time I did it i had extremely sore legs for over a week a I was pretty conditioned with basketball, track and lifting.

yup, i still think building up via 5x10 and occasional 20's will prepare you pretty good.

but def not going from 3-5x5 to 10x10 etc.. wrecked.

That's exactly what I'm intending to do... 4 weeks of 4x10 and a 20 rep finisher occasionally then 4 weeks of 5x10 + optional 20 rep finisher and then maybe 2-3 weeks of 10x10 (not sure yet). Gonna be jacked!