you're doing 20's back to back days now? how do you feel? when i adapted to 20's, doing them near daily made me feel "amazing".
pc!
high rep squats really thicken my hamstrings. it makes the reps feel not as deep. i feel very good doing them but i have to eat a little more to make sure my weight doesn't drop from the added conditioning work.
if i feel thick later, i'll do back to back 20s, but not really set on doing them. i prefer a 440x1 cause its more chill.
Morning 315-365-405 one arm cable rows 75lb x14+6 incline press 155lb x6-4-3-4-3 seated calf raise 225lb x20z
Afternoon 315-365-405 315x20 no pause one arm cable rows 75lb skip. resting incline press 155lb x3-4-3
* was more tired now on the 2nd back to back 315x20 compared to last week. i don't know how i'll repair myself and get 440x1 tmrw just like i did last time. i'll resort to higher sodium+protein by eating the classic.. lots of eggs. sucks that they are expensive now.
Tue Sept 29
Morning 315-365-405 one arm cable rows 75lb x20 incline press 165lb x3-3-2-2 seated calf raise 225lb x20
Afternoon 315-365-405 one arm cable rows 75lb x20 incline press 165lb x3-4-2-1
* resting legs now. doing good on the inclined press. will use 165lb until i can get to x20 with clusters of 6s.. i'm at 4 reps now. need 2 more. a couple of 6-4-6-4 with the 165 and then i'll move up to 185lbx10s with 3-2-3-2. thats the plan.
Wed Sept 30
Morning 315-365-405 315x20 no-pause one arm cable rows 75lb rest incline press 165lb x3-2-3-2 seated calf raise 225lb x20
* very rare that i'm strong in the morning. i took it light on the squats yesterday and then boom.. rebound back to 315x20. i thought about saving the strong for later but it usually does not work as well as planned. * used a plyo box to raise and rest my legs while doing the inclined press to really isolate the pressing to the shoulders. it worked. cannot really bridge the lowerback and get the planted legs involved in the press if both feet are raised.
Afternoon 315-365-405 one arm cable rows 75lbx20 incline press 165lb x2-2
Thur Oct 1
315-365-405 one arm cable rows 75lbx20 incline press 165lb x2-2
Fri Oct 2
315-365-405 one arm cable rows 75lbx20 incline press 165lb x2-2
Sat Oct 3
315-365-405 one arm cable rows 75lbx20 incline press 165lb x3-4-3
Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015
Sun Sept 20
Morning 315-365-405 one arm cable rows 75lb x12 incline press 155lb x4-3-3 #2 seated calf raise 225lb x20
Afternoon 315-365-405 315x20 no-pause one arm cable rows 75lb x12
* 315x20 was easiest today. dry 192lb bw lately. my hamstrings are thicker from the volumes of 315s. * 3rd week of inclined press. would like to see if I can do 185lb+ by December. plan is to go back to 135-145lb lb on volume days and do clusters to 20 reps doing 8-6-6. the 155lb is too heavy to use for 4+reps. i''m doing these inclined mostly for shoulder mass and really try to keep my back flat so I do not increase tension and use too much total body effort.
Mon Sept 21
Morning 315-365-405 one arm cable rows 75lb x12 incline press 155lb x4-3-3 #3 seated calf raise 225lb x20
Afternoon 315-365-405 315x20 no-pause one arm cable rows 75lb x12 incline press 155lb x4-3-3 #3
* back to back 315x20s. not really feeling any DOMs. feel more soreness in my shoulders from the inclined press. * cable rows feeling more and more natural. I pull a little to the top at full ROM (still a horizontal pull) and it really gives me a better squeeze of the back. (will take vid tmrw to see how it really looks like) * I feel good with the 315s even though im not very thick lately at 192lbBW. I can 440 but I get added conditioning work with the volumes. * noticed also a lot of people that incline press use a lot more weight but do not let the bar tap the chest. my shoulders look thicker and I'm just at this little 155lb
Tue Sept 22
Morning 315-365-405 one arm cable rows 75lb x12 incline press 165lb x2-2 #4 seated calf raise 225lb x20
Afternoon 315-365-405-440 +10 one arm cable rows 75lb x20 incline press 155lb x3-4-3 #4
* ate a bit more than usual following the sun-mon high volume 315s. 196lb wet BW at gym. did not have any problem with the paused 440x1. * added Philadelphia cream cheese to rice for added calories and more calcium and sodium. higher sodium used sparingly leading to a high intensity day really works for me. bloated and thick = good lifting day. my blood pressure still stays at 95/65ish. that's with consistent 500mg+ caffeine/day. * deload in the morning on the cable rows and only did 1set. felt very strong in the afternoon and got to x20 at max stack of 75lb. might need to switch machines now and use the cable station. those go to 100lb (200lb stacks but 1/2 effective weight) * inclined press does not really involve the chest at all the way I'm doing them (no arc on back, feet relaxed), which is a good thing for me. I only feel the soreness on my front delts.
Wed Sept 23
Morning 315-365-405 one arm cable rows 75lb x20 incline press 155lb x3-4-3 #5 seated calf raise 225lb x20
* 4-day work week starts tonight. good time for a deloading. my shoulders could use some time off now.
Afternoon 315-365-405 one arm cable rows 75lb x20
75lbx20 standing one arm cable rows <a href="http://www.youtube.com/watch?v=HbpKxS_XRm0" target="_blank">http://www.youtube.com/watch?v=HbpKxS_XRm0</a>
Thur Sept 24
315-365-405 one arm cable rows 75lb x20 incline press 155lb x2-2
Fri Sept 25
315-365-405 one arm cable rows 75lb x20 incline press 155lb x2-2
Sat Sept 26
315-365-405 one arm cable rows 75lb x20 incline press 155lb x3-4-3 seated calf raise 225lb x16-8
Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015
Sun Sept 13
315-365-405 315x4 no-pause one arm cable rows 75lb x20 incline press 135lb x6-4-6-3-1
Mon Sept 14
Morning 315-365-405 one arm cable rows 90lbx10 75lbx10 incline press 135lb x6-4-6-4 seated calf raise 225lb x18-6
* figured out the effective weights of the cable machines I use for rows. the max resistance is 100lb. the 200lb weight stack has an extra pulley resulting in a half effective weight. I can do with 100lb x10s until I can get it to x20s. * 3rd week already of the inclined press. might start to add weight and keep reps down to clusters of 4/3s.
Morning 315-365-405 one arm cable rows 90lbx10 75lb x10 x10
Afternoon 315-365-405 315x16 no-pause one arm cable rows 75lb x10 incline press 135lb x8-6-6
Wed Sept 16
Morning 315-365-405 one arm cable rows 75lb x10 seated calf raise 225lb x14-10 inclined press 155lb x3-4-3
Afternoon 315-365-405 one arm cable rows 75lb x10 inclined press 155lb x1-3-3-3
Thur Sep 17
315-365-405 one arm cable rows 75lb x10 inclined press 155lb x4-2-2-2
Fri Sep 18
315-365-405 one arm cable rows 75lb x12 x10 inclined press 155lb skip 1
Sat Sep 19
315-365-405 one arm cable rows 75lb x12 x12 inclined press 155lb 4-3-3 #1 seated calf raises 225lb x20
* will not overdo the inclined press and add a skip day. # means straight days. felt strong today and feels like I can do 155 to 6-7reps. I limit my max reps by doing them until I cannot do the concentric without arching my lower back. I do them all flat back and rely mostly on my shoulders. arching the back involves the chest more but I can definitely feel some beating in my lowerback whever I do that.
Incline Press Start - Week 1 on Sept Week 1. Will go up in intensity after week 10-12 ~ Nov weeks 1-2, 2015
Sun Sept 6
Morning 315-365-405 one arm cable rows 65lb x20 seated calf raises 225lb x20 incline press 135lb x10 x8+2
Afternoon 315-365-405 one arm cable rows 65lb x20 incline press 135lb x10
Mon Sept 7
Morning 315-365-405 one arm cable rows 65lb x20 incline press 135lb x10
Afternoon 315-365-405 one arm cable rows 65lb x20, 140lb x10 incline press 135lb x10
* cable rows - will go heavier with less reps. il switch back to x20s on my working days. my company gym cable rows tops out at 75lb.
Tue Sept 8
Morning 315-365-405 one arm cable rows 75lb x10 incline press 135lb x10
Afternoon 315-365-405 315x16 no-pause one arm cable rows 70lb x20 seated calf raises 225lb x20
Wed Sept 9
Morning 315-365-405 one arm cable rows 70lb x20 incline press 135lb x10 seated calf raise 225lb x14+6
* BW 190-194lb. volumes of upperbody pulling and the incline press thinning me out a little. did not plan on eating excess for those. did not get my 440lb this week. I don't feel thick. decided to do 315 volumes but got tired at rep 16. could get 18 but that's too much for a day.
Afternoon 315-365-405 one arm cable rows 70lb x20 incline press 135lb x8-6-4-1-1
Thur Sept 10
315-365-405 one arm cable rows 70lb x20 incline press 135lb x8+2
Fri Sept 11
315-365-405 one arm cable rows 70lb x20 incline press 135lb x8-6-5-1
Sat Sept 12
315-365-405 one arm cable rows 75lb x20 incline press 135lb x8-6-6 seated calf raises 225lb x18+6
bracing is similar but the top ROM from the way I do it is not to the side but towards the deltoid head with the forearm and bicep of the pulling arm in full contact.
wait what? i'm confused now. you're like on your knees with one hand planted and the other pulling, mimicking an overhead pull?
no. standing. i just said tripod because the weight is evenly distributed to one hand and the feet. if the cable was torso high.. my other braced hand will take most of the weight. at 45° from the floor (cable lowest), the weight distributes evenly.
you put the pulley low for the rows, right? how low?
lowest possible so i can plant both legs + free hand into a tripod. pulling cable with elbow+wrist+shoulder aligned horizontally (with the resistance/cable) made so much difference making the movement more natural and effective.
315-365-405 bw chins x20 one arm cable rows 60lbx20 x20 seated calf raises 225lb x18+6
afternoon workout skipped. dommed myself with the rows. 2x20s not a very good idea. felt good at the time though.
Mon Aug 31
Morning 315-365-405 bw chins x16+3+1 standing one arm cable rows 60lb x20 calf raise seated 225lbx20 incline press barx10
* midback still wrecked from the multi 20s yesterday. will sleep good today and will squat either a heavy single or volume later. * need to start doing upperbody push again. im enjoying too much upperbody pulling and need to balance things out. dips give me tennis elbow. standing press tires my back. i'l do incline bench and hopefully I don't start to look like a muscle head. the incline press targets mostly front delts and triceps anyway. clavicular chest is not really a bad thing IMO. makes you look like a boulder without having gymrat chest.
Afternoon 315-365-405-440 bw chins x20 standing one arm cable rows 60lb x20 calf raise seated 225lb x22+2
Tue Sep 1
Morning 315-365-405 standing one arm cable rows 60lb x20 calf raise seated 225lbx16 incline press 135lb x10 (clusters of 3/2 reps)
Afternoon 315-365-405 315x8 no-pause standing one arm cable rows 60lb x20 incline press 135lb x10 (clusters of 3/2 reps)
* feeling good with the incline press so far. could be stronger in the squats today but did not get midday nap.
Wed Sep 2
Morning 315-365-405 standing one arm cable rows 60lb x20 calf raise seated 225lbx18+6 incline press 135lb x10 (clusters of 3/2 reps)
Afternoon 315-365-405 standing one arm cable rows 60lb x20 incline press 135lb x10 (clusters of 4/3/2 reps)
Thur Sep 3
315-365-405 315x4 no-pause standing one arm cable rows 60lb x20 incline press 135lb x10 (clusters of 4/3/2 reps)
Fri Sep 4
315-365-405 standing one arm cable rows 60lb x20 incline press 135lb x10 x10 (clusters of 6/4/3 reps)
* getting more reps on my inclined press. will aim for reps using 135lb. i should be ready for 8-10 straight reps in a few more workouts. x20 rep straight set is a good goal.
* forgot to add.. the clusters of 6/4/3/2 I was doing days ago on the incline press were all paused reps. I was learning the movement and it worked nicely. Got 10 regular reps today and it was not really a struggle. Will continue using 135lb until I can get this to 20 reps.
I know you have no interest in running jumps and don't practice them, but have you tried them here and there just for fun to see how high you get?
DLRVJ and SLRVJ?
It'll be interesting to see how high a heavy, but very relatively strong guy who trains squats + SVJ for the most part does in a SLRVJ. Or to see if the SLRVJ actually regresses from the added weight + not practicing it, despite the significant strength gains
i'm too heavy for those. the single leg RVJ is a tendonitis waiting to happen. i stay way from it. even at my leanest, i was still 170lb.
Ive noticed that. How do you moderate that? when do you go really heavy and add volume as to not over tax yourself for the next days squats. Ive read up on squatting daily and it has major backing and legitimacy. ive been doing an every other day approach myself (since beginning of june, and have had good results with it)
So if you could you briefly explain how you work this, id appreciate it, .
trial and error. keep an honest workout journal. give body time to adapt to something (a heavy PR single or volumes).. before you take it to another level again. if your lifting goes backwards.. find patterns and do not repeat them. do PRs repeatedly but smartly so you can mentally overcome the weight.
if you have time to lift very often, you can afford to be more conservative in your efforts.. the next set is only hours away anyway.
* i took a week vacation from work. work starts next week wed night. will get so much more sleep. i have a +2 more on that 315x18 today but as usual.. save some for the next day.
Thur Aug 27
Morning 315-365-405 bw chins x20 one arm cable rows 60lbx20
Afternoon 315-365-405-440 +10 bw chins x20 one arm cable rows 60lbx20 seated calf raises 225lbx16
* 2 set of sleep made so much difference. I did 440x1 coming from a 315x18 yesterday.. and I don't even feel beat (yet). * I really feel my midback+posterior deltoids really dom'd when i rowed towards my front delts. feels like dips but horizontal. pulling towards the lower chest allows you to handle more weights but sacrifices ROM because of the disadvantageous position when your elbow and shoulder are not in line. (in a horizontal plane). i like this kind of upper body pull because its comfortable. i can do more volumes.
Fri Aug 28
Morning 315-365-405 bw chins x20 one arm cable rows 60lbx20 seated calf raises 225lbx20
* strong already in the morning. had good angus burger for dinner last night. will go 440x1 if the 405 feels very light again. BW 194-196lb.
* felt like a 440 kind of day but decided to not overdo the heavy single. i did 2x440s already this week. the 315x20 was more cardio than strength. i was looking up after rep 16 and gulping down air.
Sat Aug 29
Morning 315-365-405 bw chins x20 one arm cable rows 60lbx20 seated calf raises 225lbx20
* did not even have any bad doms on my quads and glutes. got more sleep than usual but I feel good today and its just the morning.
Afternoon 315-365-405 bw chins x20 one arm cable rows 70lb x10 x10
* was stronger this morning. did not get good midday nap. its humid and warm today. will do better tmrw.
Are you adding in the high rep sets for variety or is it a strategic move or some combination?
high rep no-pause 315s (>12reps)
- gets my hamstrings thicker (with good diet) and sets me up for easier 440+ singles - cleans out my form if i develop some bad habits - conditioning / cardio benefits
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