R1 is hitting it hard before its shredding time

Page 2 of 4 First 1234 Last

  1. Id agree prrs and md are both great routines. If you're thinking more strength, try 5/3/1


  2. Baller I will send the MD links via pm so you can look over them :-)
    Independent
    •   
       


  3. Subbed!
    SERIOUS NUTRITION SOLUTIONS
    mack @ seriousnutritionsolutions.com
    "Revolutionizing Sports Nutrition, One Product At A Time"

  4. Mtn. Dog is definitely worth checking out, but doesn't really include the "heavy" low rep work that you're looking for. However, I've always preferred low rep as well and loved the change of pace with MD.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  5. Quote Originally Posted by breezy11 View Post
    Mtn. Dog is definitely worth checking out, but doesn't really include the "heavy" low rep work that you're looking for. However, I've always preferred low rep as well and loved the change of pace with MD.
    During the second phase he also says you can include band and chain work, progressively adding more tension until you get to the third phase
    •   
       


  6. Quote Originally Posted by aceroni View Post

    During the second phase he also says you can include band and chain work, progressively adding more tension until you get to the third phase
    Yeah, the intensity goes up, but it still isn't the lower rep work R1 wanted to include. I'd suggest that he considers it anyways.

    PRRS sounds like a great option as well.
    PEScience Representative
    http://pescience.com/insider
    http://selectprotein.com

  7. Quote Originally Posted by breezy11 View Post

    Yeah, the intensity goes up, but it still isn't the lower rep work R1 wanted to include. I'd suggest that he considers it anyways.

    PRRS sounds like a great option as well.
    Yeah I'd agree, it's more focused on volume, but you gotta keep the reps fairly low if actually using all that chain or band tension

  8. Quote Originally Posted by aceroni View Post
    Id agree prrs and md are both great routines. If you're thinking more strength, try 5/3/1
    could care less about strength to be honest. yeah, im one of those guys haha

    Quote Originally Posted by bean5er View Post
    Baller I will send the MD links via pm so you can look over them :-)
    thanks man

    Quote Originally Posted by breezy11 View Post
    Yeah, the intensity goes up, but it still isn't the lower rep work R1 wanted to include. I'd suggest that he considers it anyways.

    PRRS sounds like a great option as well.
    The reason I want low rep is because i havent done it in so long and want to change it up. been on high volume, 8-12 reps then went to DC.

  9. tomorrow is gonna be a long day. gotta get up at 3am, will get home around 2:30 then hopefully take a nap then hit the gym then study. Im gonna start that P/RR/S tomorrow hopefully. if not, i will at least go really heavy on everything. just figured whats a better day to start that than chest and biceps day!

  10. Quote Originally Posted by R1balla View Post
    tomorrow is gonna be a long day. gotta get up at 3am, will get home around 2:30 then hopefully take a nap then hit the gym then study. Im gonna start that P/RR/S tomorrow hopefully. if not, i will at least go really heavy on everything. just figured whats a better day to start that than chest and biceps day!
    PRRS it is, kill it mang

  11. I'm in on this sh*t to learn. Keep at it man kill it.

  12. In!

    MD training has my vote; I don't do it but i'll start after my 1 year on 5/3/1 is up.

  13. Quote Originally Posted by Jiigzz View Post
    In!

    MD training has my vote; I don't do it but i'll start after my 1 year on 5/3/1 is up.
    How much has a year on 5/3/1 improved your totals?
    Did you still find time for accessory hypertrophy stuff or would that interfere with building strength

  14. Quote Originally Posted by R1balla View Post
    could care less about strength to be honest. yeah, im one of those guys haha
    Don't let people get in your head to much about this my man I can assure you small weights can build huge muscle when you target properly & let the intended muscle do the work. You will get great definition this way as well, after all you are not trying to win a strong man. How many guys on here have injuries trying to be "that guy" at the gym or copy an old Cell-Tech ad

  15. In in in!
    USPlabs | Ultra-Premium Sports Supplements | Product Educator

    usplabsdirect.com

  16. Quote Originally Posted by classic34 View Post
    In in in!
    YEAH!!!!!!!!!!!!! When Classic says In in in!.........you know you are on your way!

  17. Quote Originally Posted by Ballesteri View Post
    YEAH!!!!!!!!!!!!! When Classic says In in in!.........you know you are on your way!
    It means I'm triply excited to follow along.
    USPlabs | Ultra-Premium Sports Supplements | Product Educator

    usplabsdirect.com

  18. Quote Originally Posted by classic34 View Post
    It means I'm triply excited to follow along.
    I know that!!! What else would it lol

  19. Quote Originally Posted by aceroni View Post
    How much has a year on 5/3/1 improved your totals?
    Did you still find time for accessory hypertrophy stuff or would that interfere with building strength
    My 1rms have gone up quite a bit; even for just 6 months. But it is slow progress as you only increase lifts once per month (including deload week). Its good, steady progress, just tediously slow but the ability to program in my accessory work the way I want is a bonus.

    I must mention that I bastardized the accessory work for my own goals and so my gains will vary based on how well I programmed it. If you follow the program as it is written and its recommended accessory work then expect good strength gains

  20. Quote Originally Posted by Ballesteri View Post

    Don't let people get in your head to much about this my man I can assure you small weights can build huge muscle when you target properly & let the intended muscle do the work. You will get great definition this way as well, after all you are not trying to win a strong man. How many guys on here have injuries trying to be "that guy" at the gym or copy an old Cell-Tech ad
    I agree but if you're getting stronger you're getting bigger.

  21. Friday 4/12

    I tried to follow the theory of the routine as best as i can so dont jump on me all at once! i did 4 second negatives on every lift

    Chest
    BB Bench - 225x6 235x4 245x2
    Incline Machine - (couldnt do DB) - 240x6 255x4 270x2
    Flys - 1 set of 20 reps with 4 sec negatives to get a really good stretch

    Biceps
    BB Curl - 65x6 75x4 85x2 -----hard to do these with 4 sec negs and perfect form!
    Preacher - 45x6 55x4 65x2

    I couldnt do my last exercise of biceps cause I had to leave. had plans already. Had a solid workout despite waking up at 3am. Really couldnt tell a difference without Versa 1. I know many people love the stuff, but after running it twice and seeing the results, i wont be using it anymore. not a knock on the product, just not for me. Im thinking the first bottle was placebo idk maybe not but the second bottle, i didnt see the same (placebo or not) effects from it.

  22. 4/13

    Today my chest is super super sore. love it though!! thanks for the workout suggestion guys! i know i may not be following it exactly but i like the idea of the whole thing so I am going to modify it (like i did Friday) to fit what i want. Starting monday will be the first full week on it. just wanted to get a taste of it on friday

  23. Gonna nail back and triceps today. Super excited. Got a lot of rest this weekend so I'm feeling refreshed as ever

  24. Ah yes the soreness that comes from a totally new lifting routine...nothing quite compares.
    USPlabs | Ultra-Premium Sports Supplements | Product Educator

    usplabsdirect.com

  25. 4/15

    Today was back and triceps. i do a little more volume here because i feel the bigger your triceps are, the bigger your arms are. and your back can never get too big!

    Back
    BB Row - 225x6 235x4 245x2

    Wide Grip Seated Row - 135x6 150x4 165x2

    T Bar Row - 90x6 100x4 110x2

    Rope Pull - 3 sets 6,4,2

    Machine Lat Pulldown - 230x6 250x4 270x2

    Triceps
    Reverse Grip Bench - 225x6 235x4 245x2

    Dips (Machine) - 180x6 230x4 270x2

    Straight Bar Push Down - 3 sets 6,4,2

    Rope Extensions - 3 sets 6,4,2


    The weight for back *for machine work* doesnt include the machine weight. You add your own weights (plates, 25,10...etc) so i only count that weight.

    Had a great workout. Just have one question for you all. When you do BB Row, where is the bar hitting you? chest? upper abdomen? right above the waist line?

  26. Quote Originally Posted by R1balla View Post
    4/15

    Today was back and triceps. i do a little more volume here because i feel the bigger your triceps are, the bigger your arms are. and your back can never get too big!

    Back
    BB Row - 225x6 235x4 245x2

    Wide Grip Seated Row - 135x6 150x4 165x2

    T Bar Row - 90x6 100x4 110x2

    Rope Pull - 3 sets 6,4,2

    Machine Lat Pulldown - 230x6 250x4 270x2

    Triceps
    Reverse Grip Bench - 225x6 235x4 245x2

    Dips (Machine) - 180x6 230x4 270x2

    Straight Bar Push Down - 3 sets 6,4,2

    Rope Extensions - 3 sets 6,4,2

    The weight for back *for machine work* doesnt include the machine weight. You add your own weights (plates, 25,10...etc) so i only count that weight.

    Had a great workout. Just have one question for you all. When you do BB Row, where is the bar hitting you? chest? upper abdomen? right above the waist line?
    Nice work man.. Numbers lookin good.
    To ur question.. I like to get a close grip(shoulder width) and bring it up to belly button and bring it down to midshin level for a full rom(hits my lower lats pretty decent)

  27. Quote Originally Posted by atanocc View Post
    Nice work man.. Numbers lookin good.
    To ur question.. I like to get a close grip(shoulder width) and bring it up to belly button and bring it down to midshin level for a full rom(hits my lower lats pretty decent)
    thanks man. on most back lifts i cant really go all out because of my chiropractor's restrictions for that. he just now let me do deadlifts and squats but cant go heavy on those either. add 10 pounds each week...etc.

    yeah thats where im bringing it to, but i feel a such better workout when i go lighter and bring it up higher.

  28. Quote Originally Posted by R1balla View Post
    4/15

    Today was back and triceps. i do a little more volume here because i feel the bigger your triceps are, the bigger your arms are. and your back can never get too big!

    Back
    BB Row - 225x6 235x4 245x2

    Wide Grip Seated Row - 135x6 150x4 165x2

    T Bar Row - 90x6 100x4 110x2

    Rope Pull - 3 sets 6,4,2

    Machine Lat Pulldown - 230x6 250x4 270x2

    Triceps
    Reverse Grip Bench - 225x6 235x4 245x2

    Dips (Machine) - 180x6 230x4 270x2

    Straight Bar Push Down - 3 sets 6,4,2

    Rope Extensions - 3 sets 6,4,2

    The weight for back *for machine work* doesnt include the machine weight. You add your own weights (plates, 25,10...etc) so i only count that weight.

    Had a great workout. Just have one question for you all. When you do BB Row, where is the bar hitting you? chest? upper abdomen? right above the waist line?
    To also answer your question, the bar can be pulled to different areas to use different musculature.
    If you are at ninety degrees with the floor and keep your elbows flared at 90 with body and bring it to your nips or higher will HAMMER the upper back
    those are called Pendlay rows and I love them.

    If you're closer to 45 with the floor, I like to pull the bar up my thigh and pull it into my belly button or lower. This hits the lats more and upper back less. I believe people call them Yates rows.

    Play around with your angles and grips and end positions to find what works best for you

  29. Quote Originally Posted by aceroni View Post
    To also answer your question, the bar can be pulled to different areas to use different musculature.
    If you are at ninety degrees with the floor and keep your elbows flared at 90 with body and bring it to your nips or higher will HAMMER the upper back
    those are called Pendlay rows and I love them.

    If you're closer to 45 with the floor, I like to pull the bar up my thigh and pull it into my belly button or lower. This hits the lats more and upper back less. I believe people call them Yates rows.

    Play around with your angles and grips and end positions to find what works best for you
    actually, i may have done both....the BB row im doing Yates style but with T Bar Row (i know, different exercise), i am bringing it up to my chest getting my upper back more work. I thought doing T Bar's today was a waste of time (my gf's sister wanted to do them..i train her) but i guess it wasnt a waste of time!

    Im loving the feedback guys, keep at it! thank you all so much.

  30. Quote Originally Posted by R1balla View Post

    actually, i may have done both....the BB row im doing Yates style but with T Bar Row (i know, different exercise), i am bringing it up to my chest getting my upper back more work. I thought doing T Bar's today was a waste of time (my gf's sister wanted to do them..i train her) but i guess it wasnt a waste of time!

    Im loving the feedback guys, keep at it! thank you all so much.
    No problem man. I love good tbar rows. I like doing them like you described but that works the back a bit differently than pendlays..definitely do both.
    Unfortunately, my gym doesn't have one. , although my old gym had one it was garbage.
  •   

      
     

Similar Forum Threads

  1. Skunkman Hits It Hard and Fast
    By skunkman in forum Workout Logs
    Replies: 8
    Last Post: 05-21-2012, 11:44 PM
  2. Replies: 12
    Last Post: 01-01-2010, 09:14 PM
  3. Is it hard to follow a strict diet in college?
    By Rah22491 in forum Nutrition / Health
    Replies: 32
    Last Post: 11-15-2008, 08:03 PM
Log in
Log in