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Christ83189 back in it

You look even better considering you had a baby recently!

Can't see any stretch marks! :)
 
christ83189 said:
MrKleen73 would you care to follow along?
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Man I thought I was subbed to this already! Not going back through the novel but here for the remainder!
Studhorse said:
My problem is I run out of energy in about 30min.
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This was about morning workouts. You should try intra workout carbs when training in the AM. Toss 25-150g of carbs in a shake depending on your goals and macros of course. That will help if you were going a little hypo from training fasted.


Congrats on the little one!!!!
 
MrKleen73 said:
Man I thought I was subbed to this already! Not going back through the novel but here for the remainder!

This was about morning workouts. You should try intra workout carbs when training in the AM. Toss 25-150g of carbs in a shake depending on your goals and macros of course. That will help if you were going a little hypo from training fasted.


Congrats on the little one!!!!
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Thanks on the congrats! she is a blessing.

Man I have tried every way on the morning workouts. I just accepted it years ago. Plus my wife started working out with me about 5 years ago and she hates working out in the morning. (If mama aint happy aint nobody happy)
 
Studhorse said:
Thanks on the congrats! she is a blessing.

Man I have tried every way on the morning workouts. I just accepted it years ago. Plus my wife started working out with me about 5 years ago and she hates working out in the morning. (If mama aint happy aint nobody happy)
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Heck that is ideal man, stick with what you go going on! If my wife could work out with again it would really help me out. When she was there I felt we were working toward something together. However when she isn't I feel like I am being selfish with my time if I go to the gym too often.
 
MrKleen73 said:
Heck that is ideal man, stick with what you go going on! If my wife could work out with again it would really help me out. When she was there I felt we were working toward something together. However when she isn't I feel like I am being selfish with my time if I go to the gym too often.
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That sucks. My wife use to never care unless I was late for some family function because I had to hit the gym.
It is very nice that she goes with me. Sometimes I'm like lets take a day off and she calls me a puss and tells me to get changed.
 
Studhorse said:
That sucks. My wife use to never care unless I was late for some family function because I had to hit the gym.
It is very nice that she goes with me. Sometimes I'm like lets take a day off and she calls me a puss and tells me to get changed.
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Yeah that is how it was with Jo before her stomach issues. Now she can't get worked up without getting physically ill, has been like this for about I don't know maybe 3-4 years now.
 
Boy have i been busy. Yard work, yard sale, fishing, moving stuff around. Took the kayak out fishing today and got some decent cardio and also a decent sunburn. Back to the gym in the morning
 
christ83189 said:
Boy have i been busy. Yard work, yard sale, fishing, moving stuff around. Took the kayak out fishing today and got some decent cardio and also a decent sunburn. Back to the gym in the morning
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I would love to have a Kayak to take out fishing -or to the movies...

;)
 
OMFG. There was a guy in the gym, a regular this morning. I was waiting for the incline and sat my bag next to the bench and went to the bathroom. I cane back and this dude, that is a regular took the bench I was waiting for. Loaded it several times then had the nerve to ask me to spot him. It took all I had not to just walk away. I know why he did it. I’m too nice. Besides, the rep count he wanted me to see doesn’t match mine or total on the lift. His antics was a fail.
 
Been bad at logging my workouts lately. Tuesday was bench day followed by various chest and tricep exercises.

Wednesday i was off. Too tired to get up at 230am lol

Thursday was squat day.
135x8
225x5
275x5
295x5
315x5

Front squat
135x5
185x5
225x5
275x3

Leg ext ss leg curls ss various bicep exercises for fun

Today was shoulder press

45x10
95x8
140x5
150x5
155x5
185x1
135x5

Cable flyes ss face pulls ss cable front raises ss cable side raise

Cable reverse flyes ss barbell upright row ss db bent over lateral raise ss db leaning side raise

Seated DB shoulder press drop set

60'sx8
50's8
40'sx10

This one was a killer. Pump was awesome and i just felt great throughout the whole thing. Love workouts like this
 
I've seen trainers with tablets at 24hour.
I do see noobies with tablets from time to time. Usually chicks with brand new workout gear.
 
Sounds about right. I see the same 3 people every morning and we are always out of each other’s way and bustin ass. I can’t complain.
 
christ83189 said:
Well i wouldnt expect most people's bench to match yours lol
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I only say it because he is on something and thinks I don’t know it and half my age. There are so many guys taking things they shouldn’t but yet always want to try to show they can outwork me. I try to just do better than the day before. Nothing more..I also attempted to talk to a few to have people who could push me or each other. These guys I generally see always think otherwise. I tried for over a year. Now I just accepted that this is how it will always be. I lift alone and have done so for decades. It would be nice to train with people as opposed to competing. I save that for meets.
 
christ83189 said:
Been bad at logging my workouts lately. Tuesday was bench day followed by various chest and tricep exercises.

Wednesday i was off. Too tired to get up at 230am lol

Thursday was squat day.
135x8
225x5
275x5
295x5
315x5

Front squat
135x5
185x5
225x5
275x3

Leg ext ss leg curls ss various bicep exercises for fun

Today was shoulder press

45x10
95x8
140x5
150x5
155x5
185x1
135x5

Cable flyes ss face pulls ss cable front raises ss cable side raise

Cable reverse flyes ss barbell upright row ss db bent over lateral raise ss db leaning side raise

Seated DB shoulder press drop set

60'sx8
50's8
40'sx10

This one was a killer. Pump was awesome and i just felt great throughout the whole thing. Love workouts like this
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Nice workout. Think today I’ll mimic this one.
 
HokiePride said:
I only say it because he is on something and thinks I don’t know it and half my age. There are so many guys taking things they shouldn’t but yet always want to try to show they can outwork me. I try to just do better than the day before. Nothing more..I also attempted to talk to a few to have people who could push me or each other. These guys I generally see always think otherwise. I tried for over a year. Now I just accepted that this is how it will always be. I lift alone and have done so for decades. It would be nice to train with people as opposed to competing. I save that for meets.
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Yeah i feel like im probably gonna be stuck lifting alone forever too lol
 
HokiePride said:
OMFG. There was a guy in the gym, a regular this morning. I was waiting for the incline and sat my bag next to the bench and went to the bathroom. I cane back and this dude, that is a regular took the bench I was waiting for. Loaded it several times then had the nerve to ask me to spot him. It took all I had not to just walk away. I know why he did it. I’m too nice. Besides, the rep count he wanted me to see doesn’t match mine or total on the lift. His antics was a fail.
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christ83189 said:
Yeah i feel like im probably gonna be stuck lifting alone forever too lol
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Guys, I LOVE TRAINING ALONE!!!! Now obviously for strength purposes it is nice to have a spotter but for me unless my partner can push me and or at least keep up with my pace I don't need one. Now I also love having a good training partner but it has been a while since I had a steady partner. My wife used to push me pretty good.

Their are lots of styles of training that having a partner is not conducive too, but there really aren't many situations where training alone creates a deficit. You only need a spotter for your top sets.

Hokie my old training partner was your size and I loved it. We pushed each other very hard. I always pushed more weight with him around. We just motivated the hell out of each other. Adding weight wasn't an issue either because he pretty much just added a 45 to both sides for whatever I lifted. LOL
 
MrKleen73 said:
Guys, I LOVE TRAINING ALONE!!!! Now obviously for strength purposes it is nice to have a spotter but for me unless my partner can push me and or at least keep up with my pace I don't need one. Now I also love having a good training partner but it has been a while since I had a steady partner. My wife used to push me pretty good.

Their are lots of styles of training that having a partner is not conducive too, but there really aren't many situations where training alone creates a deficit. You only need a spotter for your top sets.

Hokie my old training partner was your size and I loved it. We pushed each other very hard. I always pushed more weight with him around. We just motivated the hell out of each other. Adding weight wasn't an issue either because he pretty much just added a 45 to both sides for whatever I lifted. LOL
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Yeah itd be nice to have a spotter but i really actually prefer training alone
 
christ83189 said:
Yeah itd be nice to have a spotter but i really actually prefer training alone
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Well you can eject from deads and squats.
Which by the way your very strong at.
But to build that bench you need to hit 90% range and several sets of it.
9 sets of 3 reps at 90%....

Not sure you Should be doing that alone at 5am in an empty gym.
 
I set up a bench in the power rack when i bench heavy although i admit i dont go that heavy for that many sets. Im still following 5/3/1. With all the extra stress ive got going on right now my strength goals are kind of on the back burner so im just hitting the gym in and getting good sessions in when i can which is still 4-5 times a week. Also been slacking on my logging lol but strength is still holding steady for the most part but diet has been off too so gains have slowed down a bit
 
christ83189 said:
I set up a bench in the power rack when i bench heavy although i admit i dont go that heavy for that many sets. Im still following 5/3/1. With all the extra stress ive got going on right now my strength goals are kind of on the back burner so im just hitting the gym in and getting good sessions in when i can which is still 4-5 times a week. Also been slacking on my logging lol but strength is still holding steady for the most part but diet has been off too so gains have slowed down a bit
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With the 531 your benching twice a week?
 
christ83189 said:
No just once a week. Should i be twice a week?
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No.. Well yes....but 531 only calls for once a week.
I like squating twice a week and bench same day.
Deadlifts once a week.
I bet you bench twice a week. Fast day , heavy day After squats your bench will go up.
I love 531. But my only gripe is not enough squat and bench.
You can tweek it though. Run the 531 bench day. Then sneak a 5x5 bench day in there somewhere at 75% of your max. Pause that sh1t every rep.
Just an idea. My bench went up once I started benching 2xs a week. After squats.
 
Cgkone said:
Well you can eject from deads and squats.
Which by the way your very strong at.
But to build that bench you need to hit 90% range and several sets of it.
9 sets of 3 reps at 90%....

Not sure you Should be doing that alone at 5am in an empty gym.
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Well to be fare you can increase strength quite a bit using speed work too, but when it comes down to really pushing the strength up you need to get into that 90%+ range. Although for me I was able to make crazy gains off of 5-6 sets at that intensity level.
Cgkone said:
No.. Well yes....but 531 only calls for once a week.
I like squating twice a week and bench same day.
Deadlifts once a week.
I bet you bench twice a week. Fast day , heavy day After squats your bench will go up.
I love 531. But my only gripe is not enough squat and bench.
You can tweek it though. Run the 531 bench day. Then sneak a 5x5 bench day in there somewhere at 75% of your max. Pause that sh1t every rep.
Just an idea. My bench went up once I started benching 2xs a week. After squats.
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This!

I enjoyed this split quite well, it was a bare bones get it done kind of split. Escalating RPE or number of sets each week

Day 1 Heavy Squats 3-5 reps x 5-6 sets
Speed Bench 3-6 reps x 5-6 sets

Day 2 Heavy Bench - 3-5 reps x 6 sets
Speed Squats 3-6 reps x 5-6 sets

Day 3 Heavy Primary Dead Lifts 3-5 reps 5-6 working sets
Secondary stance for speed & volume - 3x15-25 reps Starting @ RPE7 and escalating as the weeks progressed.

Day 4 Optional Hypertrophy day for weak areas, or full body...

After 3-4 weeks just change rep scheme to 2-4 and start going back up the volume or RPE scale again. That or deload for a week and then start back over.
 
MrKleen73 said:
Well to be fare you can increase strength quite a bit using speed work too, but when it comes down to really pushing the strength up you need to get into that 90%+ range. Although for me I was able to make crazy gains off of 5-6 sets at that intensity level.

This!

I enjoyed this split quite well, it was a bare bones get it done kind of split. Escalating RPE or number of sets each week

Day 1 Heavy Squats 3-5 reps x 5-6 sets
Speed Bench 3-6 reps x 5-6 sets

Day 2 Heavy Bench - 3-5 reps x 6 sets
Speed Squats 3-6 reps x 5-6 sets

Day 3 Heavy Primary Dead Lifts 3-5 reps 5-6 working sets
Secondary stance for speed & volume - 3x15-25 reps Starting @ RPE7 and escalating as the weeks progressed.

Day 4 Optional Hypertrophy day for weak areas, or full body...

After 3-4 weeks just change rep scheme to 2-4 and start going back up the volume or RPE scale again. That or deload for a week and then start back over.
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I may start this exact program in a couple weeks. That's laid out beautifully hard not to get stronger running that program
 
Cgkone said:
You do have to go that 90% plus range. Even if it's only doubles or singles
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Yes if strength is the main goal then you need that specificity for certain. You have to train the CNS for maximal contraction.

I have been playing a little with potentiating warm up sets for some of my movements. IE.. my warm up say for bench might be 50% max x3, 60%x3, 70%x2, 80%x1, 90%x1, then do my working sets at whatever intensity the goal for the day requires.

Similarly I did Speed work on bench working up to 275x3, then dropped back down to 225 for a max rep test. I hit a PR on that rep test and definitely feel the potentiating set before made it feel that much lighter in my hands! Plus it keeps my CNS ready to work with that heavier weight even when I am not "working" anywhere near 90%.
 
Cgkone said:
Well you can eject from deads and squats.
Which by the way your very strong at.
But to build that bench you need to hit 90% range and several sets of it.
9 sets of 3 reps at 90%....

Not sure you Should be doing that alone at 5am in an empty gym.
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9 triples at 90% is 9 TIMES what is optimal in Prillepin’s chart.

Try 9 triples at 70-80% and you’ll get stronger faster by not destroying yourself.

If you can do 9 triples of something in an hour, I’d say you’re not really going to 90% of your 1RM.
 
Hyde said:
9 triples at 90% is 9 TIMES what is optimal in Prillepin’s chart.

Try 9 triples at 70-80% and you’ll get stronger faster by not destroying yourself.

If you can do 9 triples of something in an hour, I’d say you’re not really going to 90% of your 1RM.
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I couldn't do that, I think I might get to the 5th or 6th set then start missing reps.

Yeah the 2nd option is more like what I would do for that many sets. Then again it just depends I know some females that could do 9 sets of triple @ 90% but females naturally have more strength endurance than men.

Me within 10lbs of my max on a lift I might get a few reps, my wife within 10 lbs of her max could do like 6-8 reps!!! It is just silly how different we are....
 
Hyde said:
9 triples at 90% is 9 TIMES what is optimal in Prillepin’s chart.

Try 9 triples at 70-80% and you’ll get stronger faster by not destroying yourself.

If you can do 9 triples of something in an hour, I’d say you’re not really going to 90% of your 1RM.
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Sorry. When I say huge sets like that I mean 90% of training max.
I may hit my real 90% for maybe 3 sets of triples. And if its easy peasy maybe time for a new max.
Since he was running 531 I assumed 90% of 90% was already established
 
Cgkone said:
But do we agree bench should be at least 2 times a week?
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I agree. At least some variant of it (incline, decline, floor press, etc). I haven’t done reg flat bench since May 15. Going to try for new all time PR on it next mon or tues. let’s see what happens.
 
Cgkone said:
But do we agree bench should be at least 2 times a week?
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Oh okay so you were referring to 90% of 90% which I believe is actually less than 80% of real max. Say 405x1 on bench is true max

354.5 is 90% of that 90% of that is 319.05, and 80% of 405 is 324...

Seems an awful lot of math for something so close that just saying 80% of your 1RM should be your training weight for it huh...

I think that is a pretty good set up, bench is one of those lifts that gets better with a little higher frequency for most.
 
Cgkone said:
But do we agree bench should be at least 2 times a week?
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Most definitely. Pressing in general always needs to be twice a week at least, but if I want to PR my bench I need to actually bench twice a week. The practice is key.
 
Heavy bench after 3 days off and a ton of carbs last night and got a crazy pump felt like my whole upper body was just gonna freaking explodeInvalid Link Removed
 
30 min bike

Bench
135x12
185x12
225x8
245x3
260x3
275x3
300x3

Reverse bench ss/ tricep press ss/ hammer strength decline press

135x10
185x10x2

90x10x3

2ppsx10x3

Cable rope pulldown ss/ cable fly ss/ cable tricep kickback

Felt great. Pump was insane. Strength feeling good
 
christ83189 said:
No just once a week. Should i be twice a week?
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I do so three times a week, volume, reps and weight at maximal. There aren’t any rules to the weight game except for how your body feels and recovers.
 
So if im gonna bench twice a week and squat twice a week and ohp twice and deads once how would you guys lay it out? Or point me in the direction of a good template to use. Think im gonna switch it up and do something other than 531 and get some more volume in and see what happens
 
christ83189 said:
So if im gonna bench twice a week and squat twice a week and ohp twice and deads once how would you guys lay it out? Or point me in the direction of a good template to use. Think im gonna switch it up and do something other than 531 and get some more volume in and see what happens
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Assuming you are going to train 6 days per week then I would do PPLPPL
 
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