Jim: Performance is King Log.

[jimbuick]

Lol in my sleep deprived state I read the roster wrong.

I'm on tomorrow not today.

Coulda finished my workout.

 

[Sean1332]

Psh comp days...I don't get those. Dick lol

 

[jimbuick]

Psh comp days...I don't get those. Dick lol

Lol normally I wouldn't have but the whole not getting relieved thing helped our cause.

 

[jimbuick]

Been a little quiet in here recently lol.

Update:

Finished the last week of workouts, but haven't done any this week. Getting off at 2 and showing up at 530 is wearing me down a wee bit. I keep passing out, in uniform, on my floor when I get off in the afternoon lol.


Starting up a modified conjugate here in the next week or so. Not 100% PLing oriented, a sort of mix between the WS4SB and regular WSB conjugates. All will become apparent soon, hoping I can continue to progress without Jason programming for me (money related).

I had posted up the outline on the M+B forum and the monsters over there gave me the green light on it, I will probably post it in here as well here in the next few days.

Just poking in for now and letting you all know I'm not dead lol.

 

[Sean1332]

Jim's back from the dead.


Lookin forward to seein what ya got in store

 

[jimbuick]

Jim's back from the dead.

Lookin forward to seein what ya got in store

Hopefully a, 300# Bench, 400# Squat, and 450# DL. (Lol, don't hold your breath on those)

My last maxes were about 50# off those marks, except for DL. I got a ways to go there, I really don't like that I squat more than I DL lol.

 

[PalmFist]

Same here buddy. My DL needs serious work. Doesn't help that my thumb is sprained ruining my grip...

 

[jimbuick]

Same here buddy. My DL needs serious work. Doesn't help that my thumb is sprained ruining my grip...

Lol I don't even have a decent excuse like you do.....

I'm great at trap bar DL though! :biglaugh:

 

[PalmFist]

Lol I don't even have a decent excuse like you do.....

I'm great at trap bar DL though! :biglaugh:

 

[jimbuick]

<img src="http://anabolicminds.com/forum/attachment.php?attachmentid=79542"/>

 

[iparatroop]

Hopefully a, 300# Bench, 400# Squat, and 450# DL. (Lol, don't hold your breath on those)

My last maxes were about 50# off those marks, except for DL. I got a ways to go there, I really don't like that I squat more than I DL lol.

My squat had always been better than my DL. Don't know why, but it never really bothered me.

 

[jimbuick]

My squat had always been better than my DL. Don't know why, but it never really bothered me.

I just feel like if I can Squat a weight I should be able to DL it, and it irks me that it doesn't work out that way.

 

[iparatroop]

I just feel like if I can Squat a weight I should be able to DL it, and it irks me that it doesn't work out that way.

I think there are more people than you'd expect that have the same issue. Although your reasoning seems logical, sometimes the body just defies logic. Some people are pullers, some are pushers. It happens.

 

[PalmFist]

Some people are pullers, some are pushers. It happens.

Sounds prrty homo

 

[iparatroop]

Sounds prrty homo

Well, you know how we do when we do what we do, don't you?

 

[PalmFist]

Well, you know how we do when we do what we do, don't you?

Derp...

It's not gay if you have your socks on

 

[iparatroop]

Derp...

It's not gay if you have your socks on

It's not gay if you beat him up afterward either.

 

[PalmFist]

 

[packers6211]

lmfao man I hate squats bc of the pressure it puts on my shoulders. I can dead lift like crazy mad.

 

[jimbuick]

Knees been bugging me the last few days.


Could be weather shifts, but I never really know for sure.


Haven't been using cissus (or any other support) for the past month or so. Looks like it may be time to get back on top of that.

 

[PalmFist]

Knees been bugging me the last few days.

Could be weather shifts, but I never really know for sure.

Haven't been using cissus (or any other support) for the past month or so. Looks like it may be time to get back on top of that.

Standing on post every night doesn't help...

You need to pick up already

 

[jimbuick]

Interesting little link:

http://www.ergo-log.com/using-knee-wraps-for-squats-increases-wear-and-tear-in-your-knee-joint.html

 

[PalmFist]

Interesting little link:

http://www.ergo-log.com/using-knee-wraps-for-squats-increases-wear-and-tear-in-your-knee-joint.html

Pretty common sense really. Read it this morning. Simple concept: don't use them for every little thing. Save them for maxing out or heavy sets. Yes they help with stability and have a "rebound effect" attributed to their elasticity and synergistically adapt to work with the amazing structures within the joint itself, but straps can also increase pressure on certain zones within the joint causing damage where articulation sites meet and also cause outside excessive pressure on the patella and its connecting ligaments. Seemingly this may also increase pressure within the enclosed synovial joint as well, but due to the capacity of the membranes to "weep" and act as a sponge at the same time, this may lead to nothing more than conjecture ...

 

[jimbuick]

The man IS BACK!

Hit the gym for some ME Upper body work today, and the gym made me it's b****. I almost vomited like 3 times, and might have almost passed out a couple as well lol, time to do more GPP (or rest more, but that's for women)

Pre: 1.5 Jack3d Micro, 2 Scoop OG Protocol (this stuff is gritty, and was more total water than I'm used to preworkout)
Intra: 1.5 Scoop MBCAA+, .75 Scoop Gatorade (Too strong, need to figure out the mix lol)

Warmup: Band External Rotations, Over and Backs, Shoulder Dislocates, Straight Arm Lat Pulldowns etc.

Bench: Work to a 4RM
45x4, 95x4, 135x4, 185x4, 205x4 (lost butt contact on the 3rd, regained on the 4)

DB Floor Press: 60x14, 65x11--+3 (set it down for 2-3 seconds, picked up and pumped out 3 more)

a1. Chinese Row: 70x12, 75x12, 85x12, 90x12
a2. Chest Support. Rear Delt Row: 35x8, 30x10x2, 35x8

b1. DB Shrugs: 75x13, 75x14, 80x11
b2. Hammer Curls: 20x12, 20x8, 25x10



Notes: Definitely need more time under the bar for the Bench Press, wasn't able to get as much of an arch as usual due to mid back cramps. It started to work itself out as I got deeper in the sets. As the sets got heavier I noticed that it became more difficult to tuck my elbows, which is something I will have to focus on as a mental cue during the lift. Also, my leg drive is terrible. Another thing to work with as I get more time benching this way. Outside of that, the workout was killer. My back was smoked during that superset, it was miserable; in a good way. The pump was friggin retarded in my forearms and tris during the floor presses, and my back was pretty friggin pumped up. I was sweating so much it was retarded.

 

[PalmFist]

You do floor presses on the ground or in a rack?

What is a Chinese row?

 

[rob112]

Solid workout broski.

Are you using a westside template here? Cube? What we have going on?

 

[jimbuick]

You do floor presses on the ground or in a rack?

What is a Chinese row?

Ground, also forgot to mention they were DB floor presses (although I'm sure it's obvious from the weight lol)

Chinese row: https://www.youtube.com/watch?v=BsI9RGlxBkc&feature=youtube_gdata_player

Solid workout broski.

Are you using a westside template here? Cube? What we have going on?

Closer to the WS4SB template, but modified to be a little more organic to WS itself. I plan to implement both RE and DE periodically and the DE will be with the pendulum waving that Louie speaks about.

I'm lifting raw (obviously) so I'm not going to a full blown 1RM.

 

[rob112]

Sounds good, periodizing it with different rep ranges.

 

[jimbuick]

Sounds good, periodizing it with different rep ranges.

Yep. Rotating between 2-4 for upper and 3-5 for lower (along with the constantly rotating exercise selection).

And GPP on "rest" days 2x a week (when applicable).

 

[jimbuick]

For those wondering. This is the template I've come up with.

This is not a PLing training routine, the idea was to mold the conjugate method for athleticism and strength. It is closer to the WS4SB template than anything but modified to be a little more tailored to me specifically.

This is either gonna be done as a Mon-Tue. Thu-Fri template with Wed-Sat for GPP. Or as a Sun-Mon, Wed-Fri with Tue-Sat for GPP.

Thu - DE BP
Wk1: 55% 1RM (6x3)
Wk2: 60% 1RM (6x2)
Wk3: 65% 1RM (10x1)
Low Volume/High Intensity Tri (5x3-5)
Vert Pull/Rear Delt SS (3x8-12)
Shoulder Press Variation (2-3x8-10)

Fri- ME Lower
ME: work to 3-5 RM
Unilateral Leg Work: 3x5-8
Posterior Chain: 2x15-20
Abs: 2-3 movements x 3-4x15-20

Mon- ME Upper
ME: work to a 2-4RM
High Volume Supplemental Lift: 2x15-20
Hor. Row/Rear Delt SS: 4x8-12
Traps/Arms SS: 3x10-15

Tue: DE Lower
DE: 6-9x1-3 (50%, 55%, 60% for squat/DL variation) may include box jumps instead of DE lifts
Unilateral/Quad Work: 3x5-8
Posterior Chain: 4-5x3-6
Weighted Abs: 3x5-8


RE Upper (replace DE periodically)
RE: 4x12-15
Vert Pull/Rear Delt SS: 3x8-12
Low Volume/High intensity Tri: 3x5-8
OHP variation: 3x8-10

RE Lower
RE: 3x15-20
Unilateral/Quad Work: 3x5-8
Posterior Chain: 4-5x3-6
Weighted Abs: 3x5-8

 

[PalmFist]

Not bad. I'm trying to figure something out for a 531 for BBing

 

[iparatroop]

For those wondering. This is the template I've come up with.

Wish I was hip enough to understand all of this. One day...

 

[jimbuick]

Not bad. I'm trying to figure something out for a 531 for BBing

It looked so much easier on paper lol.

I have very limited personal experience with 5/3/1 soooo good luck. Possibly modify the periodization Bible assistance template to better suit your particular needs?

Wish I was hip enough to understand all of this. One day...

Much to learn, you still have. My old padawan. (Emphasis on OLD)... (Lol so do I though, but couldn't pass up a good Yoda quote.

 

[Sean1332]

Jim- Workouts look good. Interested to see what else you'll throw in

PalmFist- The Periodization Bible template would be a good choice. You'd be able to vary your exercises and have gains in both strength, and hypertrophy. There is a bodybuilders template for 5/3/1..I like the Periodizatiom Bible though. Also check out his articles on a DC style rest-pause training applied to 5/3/1.

 

[jimbuick]

Jim- Workouts look good. Interested to see what else you'll throw in

PalmFist- The Periodization Bible template would be a good choice. You'd be able to vary your exercises and have gains in both strength, and hypertrophy. There is a bodybuilders template for 5/3/1..I like the Periodizatiom Bible though. Also check out his articles on a DC
style rest-pause training applied to 5/3/1.

Dropping all kinds of 5/3/1 knowledge in here!

Yeah, I'm gonna try a lot of new exercises here in the near future (from you, Herder, and Breezy mostly)

 

[PalmFist]

Jim- Workouts look good. Interested to see what else you'll throw in

PalmFist- The Periodization Bible template would be a good choice. You'd be able to vary your exercises and have gains in both strength, and hypertrophy. There is a bodybuilders template for 5/3/1..I like the Periodizatiom Bible though. Also check out his articles on a DC style rest-pause training applied to 5/3/1.

Haven't picked up the bible yet. Will do, thanks. Reading what Wendler's suggestions are as we speak...

 

[Sean1332]

Breezy always has some diff exercises I've never even heard of

 

[iparatroop]

Breezy always has some diff exercises I've never even heard of

His log is great to follow for variations and such. I've personally gained a ton of knowledge from following breezy11.

 

[jimbuick]

His log is great to follow for variations and such. I've personally gained a ton of knowledge from following breezy11.

Yeah, he's trying something I've never seen almost every day.

 

[PalmFist]

Yeah, he's trying something I've never seen almost every day.

Regular Ben Bruno eh? I haven't followed any if his logs. I need to sub in

 

[breezy11]

Yeah, I've had a great time learning a ton of new exercises/variations this year. There's some cool stuff and I'm glad you guys are interested. The majority of it I learned from following John Meadows. That guy comes up with new ways to do everything and they've all been highly effective for me. He's inspired me to come up with a few variations/combinations of my own as well.

Look forward to seeing what you think Jim.

 

[breezy11]

Regular Ben Bruno eh? I haven't followed any if his logs. I need to sub in

Stop on by man.

 

[Sean1332]

Don't do it PalmFist. He's just going to seduce you with food porn! All I fukin post is meatloaf.

 

[PalmFist]

Stop on by man.

Hold on. I'm checking your references first... Lol

Don't do it PalmFist. He's just going to seduce you with food porn! All I fukin post is meatloaf.

A man after my heart <3

 

[iparatroop]

Don't do it PalmFist. He's just going to seduce you with food porn! All I fukin post is meatloaf.

Yeah. GD quest bars

 

[jimbuick]

Yeah, I've had a great time learning a ton of new exercises/variations this year. There's some cool stuff and I'm glad you guys are interested. The majority of it I learned from following John Meadows. That guy comes up with new ways to do everything and they've all been highly effective for me. He's inspired me to come up with a few variations/combinations of my own as well.

Look forward to seeing what you think Jim.

I can't imagine I dislike much, probably gonna rock those cage presses this week for the OHP movement. (Although the amount you use for them makes them a little discouraging to try because I'll probably be using so little lol)

 

[breezy11]

Don't do it PalmFist. He's just going to seduce you with food porn! All I fukin post is meatloaf.

That looked good. I'll probably try it soon.

Hold on. I'm checking your references first... Lol

Fair enough lol.

Yeah. GD quest bars

I just had some more ice cream with them. Did you end up getting any?

I can't imagine I dislike much, probably gonna rock those cage presses this week for the OHP movement. (Although the amount you use for them makes them a little discouraging to try because I'll probably be using so little lol)

I bet you'll love those. Haha I never got past the weight I chose to warm-up with the first time I tried them. I was able to add more last week doing the variation where you reset after each rep.

 

[jimbuick]

I bet you'll love those. Haha I never got past the weight I chose to warm-up with the first time I tried them. I was able to add more last week doing the variation where you reset after each rep.

I'm gonna do the whole "constant tension" thing. If I break 100# I will be surprised

 

[Jiigzz]

I'll go against the grain and suggest 5/3/1 + BBB work + extra posterior chain work. My routine is 5/3/1 + bbb then a hypertrophy specific template + prehab/ rehab to finish off. High volume, great payoff. Luckily my life revolves around the gym, so I can spend alot of time there during the day.

 

[PalmFist]

I think I've decided on a 531 variation. How about using Wendler's template for % 1rm and 531 split (3x5, 3x3, 531, 3x5@60% deload) for the major lifts (deadz, bench, squat, sh press) while adding in BBing ranges for accessory exercises (4x12, 5x15, and so on) making it a 4 day split (i.e. M/T/R/F type) with HIIT on W/S and U rest/recover?

Tried it with legs tonight and it was spectacular. Though I'm pretty sure I shouldn't have gone for max rep on the last major lift set. It felt good though and did not hamper my energy for later lifts...