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While the boss is away............Thread

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I'm already kind of omega because I always dress for dinner on Sunday and talk to myself and imaginary people

now I just need to make that "last man on earth" thing happen
 
bitterplacebo said:
I'm already kind of omega because I always dress for dinner on Sunday and talk to myself and imaginary people

now I just need to make that "last man on earth" thing happen
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I don't dress formally for dinner...but my imaginary friends and I have a grand time! NARC or TERRORIST??? You make the call
 
hey wil, (and anyone else of course is free to chime in) what do you think of the idea of running SAIS as a 4 day rotation? or maybe 5, just a single off day per cycle?

the routine is here for the rest of y'all

Invalid Link Removed
 
EasyEJL said:
hey wil, (and anyone else of course is free to chime in) what do you think of the idea of running SAIS as a 4 day rotation? or maybe 5, just a single off day per cycle?

the routine is here for the rest of y'all

Invalid Link Removed
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Moonin all. I was going to ask you for a link to this yesterday but got side-tracked. Thanks mang!
 
EasyEJL said:
hey wil, (and anyone else of course is free to chime in) what do you think of the idea of running SAIS as a 4 day rotation? or maybe 5, just a single off day per cycle?

the routine is here for the rest of y'all

Invalid Link Removed
Click to expand...

2 on 1 off 2 on 1 off Repeat?

I like hitting a muscle once a week, unless I'm "on"...and since you are "on" X and SDng, don't see why not.
 
i'll see how I feel saturday. I was thinking chest day / leg day / day off / shoulders day / back day / repeat. I think after squats is the time i'd feel biggest need to get a day in restwise, but I have to see what tomorrow and friday feel like. man I can't wait for lat pulldowns. I just love that feeling of the pumped up wings :D
 
thewilman said:
2 on 1 off 2 on 1 off Repeat?

I like hitting a muscle once a week, unless I'm "on"...and since you are "on" X and SDng, don't see why not.
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I'm surprised you haven't gotten the nasty DOMS everybody else gets. Maybe you need to up the intensity instead of the volume.

When you do 3x6 that last rep should failure or failure minus 1.
 
EasyEJL said:
hey wil, (and anyone else of course is free to chime in) what do you think of the idea of running SAIS as a 4 day rotation? or maybe 5, just a single off day per cycle?

the routine is here for the rest of y'all

Invalid Link Removed
Click to expand...

I think if you're training naturally, 4 training days per week is an upper limit of efficiency for most people.

It feels to me like I've made more progress at 3 days per week than when I did at 5 days with a split.
 
thewilman said:
I'm surprised you haven't gotten the nasty DOMS everybody else gets. Maybe you need to up the intensity instead of the volume.

When you do 3x6 that last rep should failure or failure minus 1.
Click to expand...

it was.... I almost passed out on the squats, I had to hang onto the power cage bars when I was done. on the middle set I had to crawl out from under the bar at the end :)
 
bitterplacebo said:
I think if you're training naturally, 4 training days per week is an upper limit of efficiency for most people.

It feels to me like I've made more progress at 3 days per week than when I did at 5 days with a split.
Click to expand...

does x-factor/drive/superdrol ng (with the #1 selling prohormone worldwide in it) count as natural?
 
bitterplacebo said:
I think if you're training naturally, 4 training days per week is an upper limit of efficiency for most people.

It feels to me like I've made more progress at 3 days per week than when I did at 5 days with a split.
Click to expand...

One thing I noticed with myself was the body parts that aren't lagging, are the ones that get hit more than once per week, indirectly or directly. I never train forearms, and they're at about 13-13.25 right now. Biceps get hit twice per week, once indirectly on back night, again on leg day, and directly on bi and tri, and so on for the rest of my cute stuff such as calves biceps etc, except for legs I noticed.

So, 6 weeks ago I started running a heavy leg day on monday, and a light leg day on thursday after my bi/tri/delt day (delts get hit 3 days a week btw indirectly).
Heavy = More weight, perfect form, and rest pause type training to grind out the extra 2-4 reps at the end of every set rep range 4-8.

Light = Less weight, higher reps, less rest, drop sets, giant sets etc with emphasis on lighter weights. 18-25 rep range.

My legs have started growing more than they ever have in the last 13 years of my training. So much so, that this last monday walking out of the gym was a chore and I could feel my hamstrings kinda rubbing together.

I hope one day to have an ass like J-Lo, a smile like Dexter Jackson, and a nose like Dareem Charles.
 
EasyEJL said:
it was.... I almost passed out on the squats, I had to hang onto the power cage bars when I was done. on the middle set I had to crawl out from under the bar at the end :)
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Just food for thought:
I haven't done a single set of squats to failure this year, but that hasn't prevented it from improving by a substantial amount.
 
In addendum, I can't remember why I quoted you BP.

Anyway, being bored as I am I decided its time for me to pick my own nickname. Everyone knows that when you pick your own nick name its always lame. I'm also going to include some AKA nick names as well to intensify the lameness.
Here goes.

Phat-phatty-phat aka Juicy aka The Garbage Man aka Bea Arthur aka Your Dog Is A Pain In The Ass aka Jim aka The Monkey aka OH YEAH aka The MailMan (not to be confused with Karl Malone) aka Karl Malone aka The Hundred Dollar Man aka Medium Pimpin aka Medium Shot aka Low Roller aka ›”Æ·Ž"û
 
Dr Packenwood said:
One thing I noticed with myself was the body parts that aren't lagging, are the ones that get hit more than once per week, indirectly or directly. I never train forearms, and they're at about 13-13.25 right now. Biceps get hit twice per week, once indirectly on back night, again on leg day, and directly on bi and tri, and so on for the rest of my cute stuff such as calves biceps etc, except for legs I noticed.

So, 6 weeks ago I started running a heavy leg day on monday, and a light leg day on thursday after my bi/tri/delt day (delts get hit 3 days a week btw indirectly).
Heavy = More weight, perfect form, and rest pause type training to grind out the extra 2-4 reps at the end of every set rep range 4-8.

Light = Less weight, higher reps, less rest, drop sets, giant sets etc with emphasis on lighter weights. 18-25 rep range.

My legs have started growing more than they ever have in the last 13 years of my training. So much so, that this last monday walking out of the gym was a chore and I could feel my hamstrings kinda rubbing together.

I hope one day to have an ass like J-Lo, a smile like Dexter Jackson, and a nose like Dareem Charles.
Click to expand...

I definitely agree with what you are saying here. I started doing something similar to this and my legs have been responding very well. Early in the week is the heavy day, with 5-6 sets of squats making up the core of it, followed by leg presses, hack squats, extensions and curls. Deadlifts make the core of my second workout in the week, 5-6 sets of DL's and then on to my back workout.
 
Dr Packenwood said:
One thing I noticed with myself was the body parts that aren't lagging, are the ones that get hit more than once per week, indirectly or directly. I never train forearms, and they're at about 13-13.25 right now. Biceps get hit twice per week, once indirectly on back night, again on leg day, and directly on bi and tri, and so on for the rest of my cute stuff such as calves biceps etc, except for legs I noticed.

So, 6 weeks ago I started running a heavy leg day on monday, and a light leg day on thursday after my bi/tri/delt day (delts get hit 3 days a week btw indirectly).
Heavy = More weight, perfect form, and rest pause type training to grind out the extra 2-4 reps at the end of every set rep range 4-8.

Light = Less weight, higher reps, less rest, drop sets, giant sets etc with emphasis on lighter weights. 18-25 rep range.

My legs have started growing more than they ever have in the last 13 years of my training. So much so, that this last monday walking out of the gym was a chore and I could feel my hamstrings kinda rubbing together.

I hope one day to have an ass like J-Lo, a smile like Dexter Jackson, and a nose like Dareem Charles.
Click to expand...

I've been toying with the idea of doing a 4 day per week program, like MTThF, where everything gets directly worked exactly twice a week, but with different rep ranges like you explained.

Can't figure out how to lay it out most efficiently, though. So I think I'll be sticking with HST style through the first week of January. Here's what it will look like:

Training days are MWF. 2 weeks @ 15 reps, 2 weeks @ 10 reps, 2 weeks @ 5-6 reps, 2 weeks @ 5 reps or negatives

LEGS
squats 2 sets
stiff leg DL 1 set
leg curl 1 set

CHEST
flat BB 1 set
hi incline DB 1 set
lo incline DB 1 set

BACK
pullup 1 set
BB row 2 sets

BICEPS
BB preacher 1 set
hammer or cable 1 set

TRICEPS (pick 2)
v-bar pressdown 1 set
supinated press 1 set
overhead DB 1 set

DELTS
DB military 1 set
DB lateral 1 set
DB bent lateral 1 set

CALVES
standing 1 set
seated 1 set

TRAPS
DB shrug 1 set

ABS
crunches 1 set
 
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