wasme
Legend
Sounds nasty, but I am sure pretty routine. Thoughts with her..
And sweet stack! Loved that one.
Clown's "Closing in on 40" Recomp Journey
- Thread starter clown007
- Start date
Sounds nasty, but I am sure pretty routine. Thoughts with her..
And sweet stack! Loved that one.
clown007
Well-known member
Back on track now!
Mom is doing well after the procedure. We are waiting on the next step so the kidney and gall stones can be dealt with.
On to training...
I am going to run Optimized Volume Training (OVT) by Christian Thibaudeau
Here is his write-up of the program- its history and its structure so that the program is outlined.
Somewhere in the dreaded 1990s, around 1995 to be precise, the training world was introduced to a new form of bodybuilding training: German Volume Training. That article was written by an (at the time) up-and-coming star (Charles Poliquin) and really changed the way peoples train to gain mass. The premise was relatively simple: Pick a few exercises and do 10 sets of 10 reps. Simple, yes, but very effective.
However the program has some weaknesses. To name a few of those weaknesses:
- Possible overuse injuries from such a high volume of the same exercises.
- Very high level of boredom. Call me crazy, but for me to stay motivated I must have at least some fun in the gym!
- Not enough emphasis on some muscles and some muscle function. With GVT you cannot use many exercises because of the sheer volume would be too much! As a result you might develop some muscle imbalances.
- This one is a new one: GVT neglects strength. In fact I've known several athletes who actually got weaker (in regard to their 1RM) on GVT even if they gained a lot of mass. The reason is that the super high volume, but low intensity causes mostly non-functional hypertrophy and doesn't require an intense neuromotor involvement.
The overview
For OVT I kept the basic premise of doing 100 total reps per muscle group, as it's a time proven approach. However the distribution of those reps is vastly different from the original GVT program.
First difference: Every set is in fact a superset of two exercises working the same muscle group(s). The first exercise in the superset is a big compound exercise (e.g. bench press, squat, deadlift, rowing, even clean or snatch) and it's done for 5 reps using as much weight as possible. The second exercise in the superset is an isolation exercise for the main muscle being worked in the first exercise. This second exercise is also done for 5 reps, but with a small load and a very slow tempo (505).
Second difference: While in GVT all the 10 sets were on the same exercise, we will employ two different supersets per muscle. Each superset being performed 5 times (50 total reps per superset). This will allow us to use 4 different exercises for a muscle group, which should take care of boredom and imbalances.
Third difference: In the original program the prescribed rest interval is 60 seconds. Since we want to be able to lift a bit more weight we?re going to take 120 seconds in OVT. But there is no rest between exercises in the same superset.
Training split
Because of the high demands of the program, each body part is only worked once per week. The following split is to be used:
Day 1: Chest and back
Day 2: Legs and abs
Day 3: OFF
Day 4: Biceps and triceps
Day 5: OFF
Day 6: Anterior/medial deltoid and rear deltoid
Day 7: OFF
While exercise selection can vary according to your preferences, the following has been proven very effective:
First 4 week block
Day 1: Chest and back
A1. Bench press
5 reps with 80-85% of your max
201 tempo
A2. Flat dumbbell flies
5 reps with 60-65% of your max
505 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Incline bench press
5 reps with 75-80% of your max
201 tempo
B2. Incline flies
5 reps with 55-60% of your max
505 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Lat pulldown
5 reps with 80-85% of your max
201 tempo
C2. 1 arm rowing
5 reps with 60-65% of your max
505 tempo
Repeat superset C. 5 times with 120 seconds of rest.
D1. Bent over barbell rowing
5 reps with 75-80% of your max
201 tempo
D2. Seated cable rowing to abdomen
5 reps with 55-60% of your max
505 tempo
Repeat superset D. 5 times with 120 seconds of rest.
Day 2: Leg and abs
A1. Front squat
5 reps with 80-85% of your max
201 tempo
A2. Barbell lunges
5 reps with 60-65% of your max
505 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. 1 leg back extension
5 reps with 75-80% of your max
201 tempo
B2. Leg curl
5 reps with 55-60% of your max
505 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Sumo deadlift
5 reps with 80-85% of your max
201 tempo
C2. Romanian deadlift
5 reps with 60-65% of your max
505 tempo
Repeat superset C. 5 times with 120 seconds of rest.
Abs are done according to individual preferences.
(note that because of the involvement of all the leg muscles in most of the exercises we only do 3 supersets instead of 4)
Day 4: Biceps and Triceps
A1. Standing barbell curl (shoulder width grip)
5 reps with 80-85% of your max
201 tempo
A2. Seated alternate dumbbell curl
5 reps with 60-65% of your max
505 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Scott bench curl
5 reps with 75-80% of your max
201 tempo
B2. Standing alternate hammer grip dumbbell curl
5 reps with 55-60% of your max
505 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Weighted dips
5 reps with 80-85% of your max
201 tempo
C2. Decline dumbbell triceps extension
5 reps with 60-65% of your max
505 tempo
Repeat superset C. 5 times with 120 seconds of rest.
D1. Barbell lying triceps extension
5 reps with 75-80% of your max
201 tempo
D2. Cable pressdown
5 reps with 55-60% of your max
505 tempo
Repeat superset D. 5 times with 120 seconds of rest.
Day 6: Anterior/medial deltoid and posterior deltoid
A1. Military press
5 reps with 80-85% of your max
201 tempo
A2. Incline dumbbell lateral raises
5 reps with 60-65% of your max
505 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Seated alternate dumbbell press
5 reps with 75-80% of your max
201 tempo
B2. Standing plate front raise
5 reps with 55-60% of your max
505 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Seated cable row to the neck
5 reps with 80-85% of your max
201 tempo
C2. Bent over dumbbell rear delt raises
5 reps with 60-65% of your max
505 tempo
Repeat superset C. 5 times with 120 seconds of rest.
(note that because the rear deltoid is already heavily involved in the back workout we only include one superset for it)
Second 4 week block
Day 1: Chest and back
A1. Low incline dumbbell press
5 reps with 80-85% of your max
201 tempo
A2. Low incline dumbbell flies
5 reps with 60-65% of your max
803 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Weighted Dips
5 reps with 75-80% of your max
201 tempo
B2. Flat dumbbell flies
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Pullover (machine or barbell)
5 reps with 80-85% of your max
201 tempo
C2. 1 arm seated cable rowing
5 reps with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
D1. T-bar rowing
5 reps with 75-80% of your max
201 tempo
D2. Seated cable rowing to abdomen
5 reps with 55-60% of your max
803 tempo
Repeat superset D. 5 times with 120 seconds of rest.
Day 2: Leg and abs
A1. Back squat
5 reps with 80-85% of your max
201 tempo
A2. Step-ups
5 reps/leg with 60-65% of your max
302 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Natural glute-ham raise
5 reps
As controlled as possible
B2. Leg curl (feet inwards)
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Deadlift
5 reps with 80-85% of your max
201 tempo
C2. 1 leg deadlift
5 reps/leg with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
Abs are done according to individual preferences.
Day 4: Biceps and Triceps
A1. Standing EZ bar curl
5 reps with 80-85% of your max
201 tempo
A2. Zottman curl
5 reps with 60-65% of your max
803 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Scott bench curl
5 reps with 75-80% of your max
201 tempo
B2. 1 arm cable curl
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Overhead rope triceps extension
5 reps with 80-85% of your max
201 tempo
C2. 1 arm cable triceps pushdown
5 reps with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
D1. Barbell lying triceps extension
5 reps with 75-80% of your max
201 tempo
D2. Lying dumbbell triceps extension
5 reps with 55-60% of your max
803 tempo
Repeat superset D. 5 times with 120 seconds of rest.
Day 6: Anterior/medial deltoid and posterior deltoid
A1. Push press
5 reps with 80-85% of your max
201 tempo
A2. 1 arm cable lateral raise
5 reps with 60-65% of your max
803 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Standing dumbbell shoulder press
5 reps with 75-80% of your max
201 tempo
B2. Standing plate front raise
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Seated cable row to the neck
5 reps with 80-85% of your max
201 tempo
C2. Bent over lateral raises
5 reps with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
Changing the exercises
Exercise variation is important. For OVT I recommend using blocks of 4 weeks of training. Perform the same exercises for 4 weeks, then choose other exercises and complete another 4 weeks block. A complete cycle of OVT lasts 8 weeks. After which you should engage in an easier form of training for 1-2 weeks to allow for the maximal delayed effect.
Load progression
One of the keys to OVT success is the constant drive to increase the load on the first exercise of all the supersets from week to week. This will literally make or break the program! Strive to increase the load but not at the expense of proper form! For the second exercise of each superset, load progression is not as important, its role is mostly to increase training volume and total time under tension. If you can increase the load in this exercise, great! But as long as you are progressing on the heavy exercise you’ll be fine.
You'll notice that I include percentages, these are just guidelines. The important thing is to go as heavy as possible for the first exercise of a superset while using a light, controllable load for the second one.
Conclusion
I firmly believe that with OVT a new door has been opened as far as gaining size is concerned. Not only will it give you a lot of new muscle, that new muscle will be functional and you'll have the strength to go with your size!
I am looking forward to the next 8 weeks! I will then move back into a Meadows' program while running a Epistane/Tren or Halo/Tren cycle. Planning to be bigger and stronger for the summer!!
Mom is doing well after the procedure. We are waiting on the next step so the kidney and gall stones can be dealt with.
On to training...
I am going to run Optimized Volume Training (OVT) by Christian Thibaudeau
Here is his write-up of the program- its history and its structure so that the program is outlined.
Somewhere in the dreaded 1990s, around 1995 to be precise, the training world was introduced to a new form of bodybuilding training: German Volume Training. That article was written by an (at the time) up-and-coming star (Charles Poliquin) and really changed the way peoples train to gain mass. The premise was relatively simple: Pick a few exercises and do 10 sets of 10 reps. Simple, yes, but very effective.
However the program has some weaknesses. To name a few of those weaknesses:
- Possible overuse injuries from such a high volume of the same exercises.
- Very high level of boredom. Call me crazy, but for me to stay motivated I must have at least some fun in the gym!
- Not enough emphasis on some muscles and some muscle function. With GVT you cannot use many exercises because of the sheer volume would be too much! As a result you might develop some muscle imbalances.
- This one is a new one: GVT neglects strength. In fact I've known several athletes who actually got weaker (in regard to their 1RM) on GVT even if they gained a lot of mass. The reason is that the super high volume, but low intensity causes mostly non-functional hypertrophy and doesn't require an intense neuromotor involvement.
The overview
For OVT I kept the basic premise of doing 100 total reps per muscle group, as it's a time proven approach. However the distribution of those reps is vastly different from the original GVT program.
First difference: Every set is in fact a superset of two exercises working the same muscle group(s). The first exercise in the superset is a big compound exercise (e.g. bench press, squat, deadlift, rowing, even clean or snatch) and it's done for 5 reps using as much weight as possible. The second exercise in the superset is an isolation exercise for the main muscle being worked in the first exercise. This second exercise is also done for 5 reps, but with a small load and a very slow tempo (505).
Second difference: While in GVT all the 10 sets were on the same exercise, we will employ two different supersets per muscle. Each superset being performed 5 times (50 total reps per superset). This will allow us to use 4 different exercises for a muscle group, which should take care of boredom and imbalances.
Third difference: In the original program the prescribed rest interval is 60 seconds. Since we want to be able to lift a bit more weight we?re going to take 120 seconds in OVT. But there is no rest between exercises in the same superset.
Training split
Because of the high demands of the program, each body part is only worked once per week. The following split is to be used:
Day 1: Chest and back
Day 2: Legs and abs
Day 3: OFF
Day 4: Biceps and triceps
Day 5: OFF
Day 6: Anterior/medial deltoid and rear deltoid
Day 7: OFF
While exercise selection can vary according to your preferences, the following has been proven very effective:
First 4 week block
Day 1: Chest and back
A1. Bench press
5 reps with 80-85% of your max
201 tempo
A2. Flat dumbbell flies
5 reps with 60-65% of your max
505 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Incline bench press
5 reps with 75-80% of your max
201 tempo
B2. Incline flies
5 reps with 55-60% of your max
505 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Lat pulldown
5 reps with 80-85% of your max
201 tempo
C2. 1 arm rowing
5 reps with 60-65% of your max
505 tempo
Repeat superset C. 5 times with 120 seconds of rest.
D1. Bent over barbell rowing
5 reps with 75-80% of your max
201 tempo
D2. Seated cable rowing to abdomen
5 reps with 55-60% of your max
505 tempo
Repeat superset D. 5 times with 120 seconds of rest.
Day 2: Leg and abs
A1. Front squat
5 reps with 80-85% of your max
201 tempo
A2. Barbell lunges
5 reps with 60-65% of your max
505 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. 1 leg back extension
5 reps with 75-80% of your max
201 tempo
B2. Leg curl
5 reps with 55-60% of your max
505 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Sumo deadlift
5 reps with 80-85% of your max
201 tempo
C2. Romanian deadlift
5 reps with 60-65% of your max
505 tempo
Repeat superset C. 5 times with 120 seconds of rest.
Abs are done according to individual preferences.
(note that because of the involvement of all the leg muscles in most of the exercises we only do 3 supersets instead of 4)
Day 4: Biceps and Triceps
A1. Standing barbell curl (shoulder width grip)
5 reps with 80-85% of your max
201 tempo
A2. Seated alternate dumbbell curl
5 reps with 60-65% of your max
505 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Scott bench curl
5 reps with 75-80% of your max
201 tempo
B2. Standing alternate hammer grip dumbbell curl
5 reps with 55-60% of your max
505 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Weighted dips
5 reps with 80-85% of your max
201 tempo
C2. Decline dumbbell triceps extension
5 reps with 60-65% of your max
505 tempo
Repeat superset C. 5 times with 120 seconds of rest.
D1. Barbell lying triceps extension
5 reps with 75-80% of your max
201 tempo
D2. Cable pressdown
5 reps with 55-60% of your max
505 tempo
Repeat superset D. 5 times with 120 seconds of rest.
Day 6: Anterior/medial deltoid and posterior deltoid
A1. Military press
5 reps with 80-85% of your max
201 tempo
A2. Incline dumbbell lateral raises
5 reps with 60-65% of your max
505 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Seated alternate dumbbell press
5 reps with 75-80% of your max
201 tempo
B2. Standing plate front raise
5 reps with 55-60% of your max
505 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Seated cable row to the neck
5 reps with 80-85% of your max
201 tempo
C2. Bent over dumbbell rear delt raises
5 reps with 60-65% of your max
505 tempo
Repeat superset C. 5 times with 120 seconds of rest.
(note that because the rear deltoid is already heavily involved in the back workout we only include one superset for it)
Second 4 week block
Day 1: Chest and back
A1. Low incline dumbbell press
5 reps with 80-85% of your max
201 tempo
A2. Low incline dumbbell flies
5 reps with 60-65% of your max
803 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Weighted Dips
5 reps with 75-80% of your max
201 tempo
B2. Flat dumbbell flies
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Pullover (machine or barbell)
5 reps with 80-85% of your max
201 tempo
C2. 1 arm seated cable rowing
5 reps with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
D1. T-bar rowing
5 reps with 75-80% of your max
201 tempo
D2. Seated cable rowing to abdomen
5 reps with 55-60% of your max
803 tempo
Repeat superset D. 5 times with 120 seconds of rest.
Day 2: Leg and abs
A1. Back squat
5 reps with 80-85% of your max
201 tempo
A2. Step-ups
5 reps/leg with 60-65% of your max
302 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Natural glute-ham raise
5 reps
As controlled as possible
B2. Leg curl (feet inwards)
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Deadlift
5 reps with 80-85% of your max
201 tempo
C2. 1 leg deadlift
5 reps/leg with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
Abs are done according to individual preferences.
Day 4: Biceps and Triceps
A1. Standing EZ bar curl
5 reps with 80-85% of your max
201 tempo
A2. Zottman curl
5 reps with 60-65% of your max
803 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Scott bench curl
5 reps with 75-80% of your max
201 tempo
B2. 1 arm cable curl
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Overhead rope triceps extension
5 reps with 80-85% of your max
201 tempo
C2. 1 arm cable triceps pushdown
5 reps with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
D1. Barbell lying triceps extension
5 reps with 75-80% of your max
201 tempo
D2. Lying dumbbell triceps extension
5 reps with 55-60% of your max
803 tempo
Repeat superset D. 5 times with 120 seconds of rest.
Day 6: Anterior/medial deltoid and posterior deltoid
A1. Push press
5 reps with 80-85% of your max
201 tempo
A2. 1 arm cable lateral raise
5 reps with 60-65% of your max
803 tempo
Repeat superset A. 5 times with 120 seconds of rest.
B1. Standing dumbbell shoulder press
5 reps with 75-80% of your max
201 tempo
B2. Standing plate front raise
5 reps with 55-60% of your max
803 tempo
Repeat superset B. 5 times with 120 seconds of rest.
C1. Seated cable row to the neck
5 reps with 80-85% of your max
201 tempo
C2. Bent over lateral raises
5 reps with 60-65% of your max
803 tempo
Repeat superset C. 5 times with 120 seconds of rest.
Changing the exercises
Exercise variation is important. For OVT I recommend using blocks of 4 weeks of training. Perform the same exercises for 4 weeks, then choose other exercises and complete another 4 weeks block. A complete cycle of OVT lasts 8 weeks. After which you should engage in an easier form of training for 1-2 weeks to allow for the maximal delayed effect.
Load progression
One of the keys to OVT success is the constant drive to increase the load on the first exercise of all the supersets from week to week. This will literally make or break the program! Strive to increase the load but not at the expense of proper form! For the second exercise of each superset, load progression is not as important, its role is mostly to increase training volume and total time under tension. If you can increase the load in this exercise, great! But as long as you are progressing on the heavy exercise you’ll be fine.
You'll notice that I include percentages, these are just guidelines. The important thing is to go as heavy as possible for the first exercise of a superset while using a light, controllable load for the second one.
Conclusion
I firmly believe that with OVT a new door has been opened as far as gaining size is concerned. Not only will it give you a lot of new muscle, that new muscle will be functional and you'll have the strength to go with your size!
I am looking forward to the next 8 weeks! I will then move back into a Meadows' program while running a Epistane/Tren or Halo/Tren cycle. Planning to be bigger and stronger for the summer!!
RegisterJr
Legend
Looking forward to both your runs!
clown007
Well-known member
Day 1: Chest + Back
A1 Bench Press 2-0-1-0 190x5 190x5 190x5 190x5 190x5
A2 Flat Dumbell Flies 5-0-5-0 40x5 40x5 40x5 40x5 40x5
B1 Incline Bench Press 2-0-1-0 160x5 160x5 160x5 160x5 160x4
B2 Incline Dumbell Flies 5-0-5-0 40x5 40x5 40x5 40x5 40x5
C1 Lat Pulldown 2-0-1-0 120x5 120x5 120x5 120x5 120x5
C2 DB Rows 5-0-1-0 45x5 45x5 45x5 45x5 45x5
D1 Smith Supported Bent BB Row 2-0-1-0 155x5 155x5 155x5 155x5 155x5
D2 Seated Cable Row 5-0-1-0 90x5 90x5 90x5 90x5 90x5
I will work on the formatting of the workout LOL. The staggered weights and reps look awful.
Anyway, the workout was intense! The first few supersets weren't bad, but the accumulation was tough. I took about 90 secs rest between chest supersets and about 120secs between back supersets.
A1 Bench Press 2-0-1-0 190x5 190x5 190x5 190x5 190x5
A2 Flat Dumbell Flies 5-0-5-0 40x5 40x5 40x5 40x5 40x5
B1 Incline Bench Press 2-0-1-0 160x5 160x5 160x5 160x5 160x4
B2 Incline Dumbell Flies 5-0-5-0 40x5 40x5 40x5 40x5 40x5
C1 Lat Pulldown 2-0-1-0 120x5 120x5 120x5 120x5 120x5
C2 DB Rows 5-0-1-0 45x5 45x5 45x5 45x5 45x5
D1 Smith Supported Bent BB Row 2-0-1-0 155x5 155x5 155x5 155x5 155x5
D2 Seated Cable Row 5-0-1-0 90x5 90x5 90x5 90x5 90x5
I will work on the formatting of the workout LOL. The staggered weights and reps look awful.
Anyway, the workout was intense! The first few supersets weren't bad, but the accumulation was tough. I took about 90 secs rest between chest supersets and about 120secs between back supersets.
RegisterJr
Legend
What app are you using?
RegisterJr
Legend
Gotcha. Maybe add an extra (small) column in between? Excel transfers over well to notes and word, surprised it doesn't here unless the columns are just very thin.
clown007
Well-known member
Day 2: Legs + Abs
A1 Heel Elevated Squats 2-0-1-0 225x5 225x5 225x5 225x5 225x5
A2 Hex-Bar Deadlift 5-0-5-0 295x5 295x5 295x5 295x5 295x5
Squats were light. I started at 225 because I wasn't sure what the superset of squat and deadlift would do. Next time I will have squats at 250lbs and keep the progressing at +5lbs per workout. So next deadlift will be 300lbs
B1 Leg Extensions 5-0-5-0 70x5 70x5 70x5 70x5 70x5
B2 Glute-Ham Raise 5-0-5-0 BWx5 BWx5 BWx5 BWx5 BWx5
C1 Weighted Crunches 15 15 15 15 15
C2 Leg Raises 12 12 12 12 12
Finished with 60 reps of Sandbag Ground to Overheads with 50lbs bag.
This took 2mins. Had to break the 60 reps into 20, 10, 15, 15 with about 15 secs rest between the rep sets. My goal was to go straight through the 60 reps, but that didn't happen!
A1 Heel Elevated Squats 2-0-1-0 225x5 225x5 225x5 225x5 225x5
A2 Hex-Bar Deadlift 5-0-5-0 295x5 295x5 295x5 295x5 295x5
Squats were light. I started at 225 because I wasn't sure what the superset of squat and deadlift would do. Next time I will have squats at 250lbs and keep the progressing at +5lbs per workout. So next deadlift will be 300lbs
B1 Leg Extensions 5-0-5-0 70x5 70x5 70x5 70x5 70x5
B2 Glute-Ham Raise 5-0-5-0 BWx5 BWx5 BWx5 BWx5 BWx5
C1 Weighted Crunches 15 15 15 15 15
C2 Leg Raises 12 12 12 12 12
Finished with 60 reps of Sandbag Ground to Overheads with 50lbs bag.
This took 2mins. Had to break the 60 reps into 20, 10, 15, 15 with about 15 secs rest between the rep sets. My goal was to go straight through the 60 reps, but that didn't happen!
RegisterJr
Legend
How taxing was the sq/DL superset?
clown007
Well-known member
Not as tough as I thought. I did lower the weight more than I should have in hindsight, but I wasn't sure what it would feel like. I had thought that I might superset the Squats and Glute Ham Raises, and the Deads and Leg Extensions if my squats and deads suffered too much. This wasn't the case today. I am going to up the weight and see what happens. Now the superset was definitely a lung challenge though!
clown007
Well-known member
Arms and Metabolic Conditioning
A1 EZ Bar Barbell Curl 2-0-1-0 80x5 80x5 80x5 80x5 80x5
A2 Dumbell Curl 5-0-5-0 25x5 25x5 25x4 25x4 25x4
B1 Preacher Curl 2-0-1-0 60x5 60x5 60x5 60x5 60x5
B2 Hammer Curl 5-0-5-0 25x5 25x5 25x5 25x5 25x5
C1 Weighted Dips 5-0-5-0 BWx5 BWx5 BWx5 BWx5 BWx5
C2 Decline Tricep Extension 5-0-5-0 55x5 55x5 55x5 55x5 55x5
D1 Cable Pressdown 5-0-5-0 50x5 50x5 50x5 50x5 50x5
D2 Overhead Triceps Extens. 5-0-5-0 30x5 30x5 30x5 30x5 30x5
Metabolic Conditioning
6 rounds of 30 second AirDyne sprints with 1 minute plank holds. Rest was the time it took to move between exercises.
A1 EZ Bar Barbell Curl 2-0-1-0 80x5 80x5 80x5 80x5 80x5
A2 Dumbell Curl 5-0-5-0 25x5 25x5 25x4 25x4 25x4
B1 Preacher Curl 2-0-1-0 60x5 60x5 60x5 60x5 60x5
B2 Hammer Curl 5-0-5-0 25x5 25x5 25x5 25x5 25x5
C1 Weighted Dips 5-0-5-0 BWx5 BWx5 BWx5 BWx5 BWx5
C2 Decline Tricep Extension 5-0-5-0 55x5 55x5 55x5 55x5 55x5
D1 Cable Pressdown 5-0-5-0 50x5 50x5 50x5 50x5 50x5
D2 Overhead Triceps Extens. 5-0-5-0 30x5 30x5 30x5 30x5 30x5
Metabolic Conditioning
6 rounds of 30 second AirDyne sprints with 1 minute plank holds. Rest was the time it took to move between exercises.
clown007
Well-known member
Definitely!
The volume with supersets as well as tempo and shorter rest periods really hit the pump nicely.
The AirDyne sprints at the end were brutal. Going to increase by one round each week though.
RegisterJr
Legend
Tempo curls are flat out painful.
clown007
Well-known member
Day 5: Shoulders
A1 Military Press 2-0-1-0 115x5 115x4 115x4 115x4 115x3
A2 Lateral Raises 5-0-5-0 20x5 20x5 20x5 20x5 20x5
B1 Alternate DB Shoulder Press 2-0-1-0 35x5 35x5 35x5 35x5 35x5
B2 DB Front Laterals 5-0-5-0 15x5 15x5 15x5 15x5 15x5
C1 Seated Cable Row to Neck 2-0-1-0 60x5 60x5 60x5 60x5 60x5
C2 Incline Rear Delt Raise 5-0-5-0 20x5 20x5 20x5 20x5 20x5
Trap Bar Shrugs 5x10x245
A1 Military Press 2-0-1-0 115x5 115x4 115x4 115x4 115x3
A2 Lateral Raises 5-0-5-0 20x5 20x5 20x5 20x5 20x5
B1 Alternate DB Shoulder Press 2-0-1-0 35x5 35x5 35x5 35x5 35x5
B2 DB Front Laterals 5-0-5-0 15x5 15x5 15x5 15x5 15x5
C1 Seated Cable Row to Neck 2-0-1-0 60x5 60x5 60x5 60x5 60x5
C2 Incline Rear Delt Raise 5-0-5-0 20x5 20x5 20x5 20x5 20x5
Trap Bar Shrugs 5x10x245
clown007
Well-known member
Thanks man. Yeah liking this workout and getting a good pump out of these. The supersets, tempo and 60-90sec rest is a good kick*ss to the workout.
clown007
Well-known member
Week 2- Day 1: Chest + Back
A1 Bench Press 2-0-1-0 195x5 195x5 195x5 195x5 195x5
A2 Flat Dumbell Flies 5-0-5-0 40x5 40x5 40x5 40x5 40x5
B1 Incline Bench Press 2-0-1-0 185x5 185x5 185x5 185x5 185x4
B2 Incline Dumbell Flies 5-0-5-0 40x5 40x5 40x5 40x5 40x5
*big jump in Incline Bench from last week. Felt good and strong. Used a pretty wide grip on these which felt good as well.
C1 Lat Pulldown 2-0-1-0 130x5 130x5 130x5 130x5 130x5
C2 DB Rows 5-0-1-0 45x5 45x5 45x5 45x5 45x5
D1 Smith Bent BB Row 2-0-1-0 155x5 155x5 155x5 155x5 155x5
D2 Seated Cable Row 5-0-1-0 110x5 110x5 110x5 110x5 110x5
Felt strong today and the supersets didn't hinder strength as much as last time. I am like the change to working chest and back the same workout. Gives a different feel and a real full upper body pump.
A1 Bench Press 2-0-1-0 195x5 195x5 195x5 195x5 195x5
A2 Flat Dumbell Flies 5-0-5-0 40x5 40x5 40x5 40x5 40x5
B1 Incline Bench Press 2-0-1-0 185x5 185x5 185x5 185x5 185x4
B2 Incline Dumbell Flies 5-0-5-0 40x5 40x5 40x5 40x5 40x5
*big jump in Incline Bench from last week. Felt good and strong. Used a pretty wide grip on these which felt good as well.
C1 Lat Pulldown 2-0-1-0 130x5 130x5 130x5 130x5 130x5
C2 DB Rows 5-0-1-0 45x5 45x5 45x5 45x5 45x5
D1 Smith Bent BB Row 2-0-1-0 155x5 155x5 155x5 155x5 155x5
D2 Seated Cable Row 5-0-1-0 110x5 110x5 110x5 110x5 110x5
Felt strong today and the supersets didn't hinder strength as much as last time. I am like the change to working chest and back the same workout. Gives a different feel and a real full upper body pump.
wasme
Legend
I bet Max Pump would serve you well!
RegisterJr
Legend
Yo! Today's your lucky day if you review the product. Well, not today because I already left the house. PM addy if interested.
wasme
Legend
Look at this guy! Santa in Jan!
clown007
Well-known member
Legs today!
Back Squat ss/with Trap Bar Deadlifts 5 sets
245x5 / 325x5
The deads got pretty tough by the end
Leg Extensions ss/with Smith Stiff Leg Deadlifts 5 sets with a tempo of 5-0-5-0
70x5 / 155x8
Crunches ss/with Hanging Leg Raises ss/with Bulgarian Split Squats ss/with KB Swings
15 / 10 / 8 per leg / 20x55lbs
This quad set was for 4 rounds
Felt strong today. The squats and deads were tough, but I think I could push more weight. I will still just increase 5-10lbs a week to hopefully keep the weights from stagnating.
Back Squat ss/with Trap Bar Deadlifts 5 sets
245x5 / 325x5
The deads got pretty tough by the end
Leg Extensions ss/with Smith Stiff Leg Deadlifts 5 sets with a tempo of 5-0-5-0
70x5 / 155x8
Crunches ss/with Hanging Leg Raises ss/with Bulgarian Split Squats ss/with KB Swings
15 / 10 / 8 per leg / 20x55lbs
This quad set was for 4 rounds
Felt strong today. The squats and deads were tough, but I think I could push more weight. I will still just increase 5-10lbs a week to hopefully keep the weights from stagnating.
RegisterJr
Legend
That first one is a helluva superset to begin with
clown007
Well-known member
Combined Arms and Shoulders today. Lots of supersets!
EZ Curls (2-0-2-0) ss/with DB Curls (5-0-5-0) ss/with Shoulder Press (2-0-2-0) ss/with Lateral Raises (5-0-5-0)
5 sets of:
85x5 / 25x5 / 115x5 / 20x5
Cable Preacher Curls (2-0-2-0) ss/with DB Hammer Curls (5-0-5-0) ss/with DB Shoulder Press (2-0-2-0) ss/with Front DB Raises (5-0-5-0)
5 sets of:
60x5 / 25x5 / 35x5 / 15x5
BW Dips (5-0-5-0) ss/with Decline Smith Triceps Extensions (5-0-5-0) ss/with Face Pulls (5-0-5-0)
5 sets of :
BWx5 / 75x5 / 60x5
Tricep Pressdowns (2-0-2-0) ss/with Overhead Triceps Extensions (5-0-5-0) ss/with Incline DB Rear Lateral Raises (2-0-2-0)
5 sets of:
60x5 / 30x5 / 25x20
EZ Curls (2-0-2-0) ss/with DB Curls (5-0-5-0) ss/with Shoulder Press (2-0-2-0) ss/with Lateral Raises (5-0-5-0)
5 sets of:
85x5 / 25x5 / 115x5 / 20x5
Cable Preacher Curls (2-0-2-0) ss/with DB Hammer Curls (5-0-5-0) ss/with DB Shoulder Press (2-0-2-0) ss/with Front DB Raises (5-0-5-0)
5 sets of:
60x5 / 25x5 / 35x5 / 15x5
BW Dips (5-0-5-0) ss/with Decline Smith Triceps Extensions (5-0-5-0) ss/with Face Pulls (5-0-5-0)
5 sets of :
BWx5 / 75x5 / 60x5
Tricep Pressdowns (2-0-2-0) ss/with Overhead Triceps Extensions (5-0-5-0) ss/with Incline DB Rear Lateral Raises (2-0-2-0)
5 sets of:
60x5 / 30x5 / 25x20
RegisterJr
Legend
Easier to read! Nice work man!
clown007
Well-known member
Chest and Back Week 3
Bench Press (2-0-2-0) ss/with Cable Flyes (5-0-5-0)
5 sets of :
205x5 / 60x5
Incline Bench Press (2-0-2-0) ss/with Incline Cable Flyes (5-0-5-0)
5 sets of :
185x5 / 50x5
Lat Pulldowns (2-0-2-0) ss/with DB Supine Incline Rows (5-0-5-0)
5 sets of:
130x5 / 45x5
Supine Smith Machine Rows (2-0-2-0) ss/with Cable Rows (5-0-5-0)
5 sets of:
155x5 / 130x5
All initial exercises are up another 5-10lbs. I think I could have gone up more on each exercise, but I will hold off and go up slowly.
Shoulders were feeling pretty tight specifically the rear delts. I will have to work on mobility and stretching of my shoulders to ensure I can keep pushing the weights up and up.
Bench Press (2-0-2-0) ss/with Cable Flyes (5-0-5-0)
5 sets of :
205x5 / 60x5
Incline Bench Press (2-0-2-0) ss/with Incline Cable Flyes (5-0-5-0)
5 sets of :
185x5 / 50x5
Lat Pulldowns (2-0-2-0) ss/with DB Supine Incline Rows (5-0-5-0)
5 sets of:
130x5 / 45x5
Supine Smith Machine Rows (2-0-2-0) ss/with Cable Rows (5-0-5-0)
5 sets of:
155x5 / 130x5
All initial exercises are up another 5-10lbs. I think I could have gone up more on each exercise, but I will hold off and go up slowly.
Shoulders were feeling pretty tight specifically the rear delts. I will have to work on mobility and stretching of my shoulders to ensure I can keep pushing the weights up and up.
RegisterJr
Legend
A Press/Flye superset is crazy. I like it.
clown007
Well-known member
I like these workouts with the varied tempos. The 2-0-2-0 tempo at 5 reps allows for some higher weights, while the longer tempo 5-0-5-0 at 5 reps gives a TUT of 50 secs. It seems a great blend of strength and hypertrophy training. I am feeling stronger each week and the pumps are great too.
Pumps will be even better once Max Pump gets thrown into the mix!!!!
Pumps will be even better once Max Pump gets thrown into the mix!!!!
wasme
Legend
For sure... I remember the seated Row... with a 10 second eccentric... brutal
clown007
Well-known member
Legs today and a little more...
Started with 10 sets of Squats and Leg Extenions
5x205 / 5x60 tempo 5-0-5-0
Taken from Kleen
Deadlifts and Bench Press
205x15, 10, 10, 5, 4
185x 8, 11, 7, 5, 5, 4
Exercises were alternated and completed as fast as possible.
This was a killer. Total time 8m 4s
Bulgarian Split Squats and Dips
5x10 each exercise in an alternating fashion.
Felt good and with the garage door open it was a beautiful day today.
Started with 10 sets of Squats and Leg Extenions
5x205 / 5x60 tempo 5-0-5-0
Taken from Kleen
Deadlifts and Bench Press205x15, 10, 10, 5, 4
185x 8, 11, 7, 5, 5, 4
Exercises were alternated and completed as fast as possible.
This was a killer. Total time 8m 4s
Bulgarian Split Squats and Dips
5x10 each exercise in an alternating fashion.
Felt good and with the garage door open it was a beautiful day today.
clown007
Well-known member
Someone told me the phrase, "Once an adult, twice a child." It seems so true as our parents age.
All the more reason to stay as healthy and strong for as long as possible!
wasme
Legend
Words to live by... mom is in my thoughts!