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Keeping Up With The Yates': A Couple's Training Log

cheeky1 said:
Keen to know what you've got yourself into with Sparta, I know nothing of them. Sales & product info welcome anytime :thumbsup:
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I have some product deetz posted in this thread. You guys are more than welcome to apply for the logging opportunity too ;)
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Wednesday Leg day...

Warmed up with body weight squats & lunges. I've started warming my shoulders & arms up too with light weight shoulder presses, and hammer curls. I've noticed a big difference in my shoulder since doing this.

Squats
45x10x2
65x5x5

Exploding leg press
90x12x4

RDL's
45x12x4

Split squats w/Db's
10x10(each leg)x4

Leg extensions
10x15 (5 toes out, 5 toes neutral, 5 toes in)x4

Lying leg curls
30x10x4

Standing calf raises
10x4 @ 4 plates

I wobbled out of the gym. Walking will be interesting tomorrow, I'm sure.
 
Oh, and I fibbed about dinner last night. Got my days mixed up. We had shrimp stir fry, last night. Enjoying the leftovers for lunch. Stuffed chicken breast are happening tonight.
 

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YatesWifey04 said:
Oh, and I fibbed about dinner last night. Got my days mixed up. We had shrimp stir fry, last night. Enjoying the leftovers for lunch. Stuffed chicken breast are happening tonight.
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You and my wife must be on the same page cause we had chicken stir fry last night...if she has a stuffed chicken breast tonight my mind will be blown lol
 
MMM stirfry!

CRUSHED those legs wifey! ;) Hows the lower body progressing?
 
BeastFitness said:
MMM stirfry!

CRUSHED those legs wifey! ;) Hows the lower body progressing?
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It's progressing. I need to get some updated pictures. I feel like for a period my squat game was off, but I'm starting to push past what seemed to more of a mental than physical block. So, I hope to increase my weight on those some now too.
 
Oh my gosh....insomnia sucks. Haven't had to deal with it in quite a while, but tonight/this morning it is pretty bad. The gym should be fun on only 2.5 hrs of sleep.
 
I hope you get a chance at a nap this afternoon !!
 
Wednesday lower body hypertrophy and heavy deadlifts

Squats
20 @ 145
6×15 @ 195

Deadlifts
5 @ 235
5 @ 285
2 @ 325
5×5 @ 375

Lying leg curls
4×15 @ 80

Leg press
5×12 @ 8 plates

Leg extensions
4×15 @ 70

Standing calf raises
3×15 @ 150

Seated calf raises
3×15 @ 50

Really digging this session, deadlifts are here to stay for now. Feeling pretty crippled from this one today but I will be ready again sunday. I think my hypertrophy workouts are going to start being a little higher rep range, it's a nice change of pace.
 
ready to see those deadlifts EXPLODE! ;)
 
Burnfire said:
Change it up for some higher reps! I like higher rep range, especially to change things up
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Higher rep deads are going to be on my lower body power days and heavy Deads on hypertrophy days for now, going to see where that takes me.
 
yates84 said:
Higher rep deads are going to be on my lower body power days and heavy Deads on hypertrophy days for now, going to see where that takes me.
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Maybe make the heavy deads deficients too, adding an extra inch or two takes a lot more out of you!
 
YatesWifey04 said:
It's progressing. I need to get some updated pictures. I feel like for a period my squat game was off, but I'm starting to push past what seemed to more of a mental than physical block. So, I hope to increase my weight on those some now too.
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Very cool! Whats your preferred style of squatting?

Typically whatever your traditional/strongest stance is, its good to add in accessory days of the opposing stance/set up to increase various tissue activations and motor patterns/neurological adaptations. (If you typically squat high bar back, try implementing more squatting during the week with front squats or even low bar.)
 
BeastFitness said:
Very cool! Whats your preferred style of squatting?

Typically whatever your traditional/strongest stance is, its good to add in accessory days of the opposing stance/set up to increase various tissue activations and motor patterns/neurological adaptations. (If you typically squat high bar back, try implementing more squatting during the week with front squats or even low bar.)
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I'm typically high bar back. I was actually thinking, yesterday, that o need to start implementing more front squats, and changing my stances some. Never really tried low bar, but I'm willing to.
 
YatesWifey04 said:
I'm typically high bar back. I was actually thinking, yesterday, that o need to start implementing more front squats, and changing my stances some. Never really tried low bar, but I'm willing to.
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Your mind is in the right place! ;)

What are your sticking points on the squat? What about weaker muscle groups in general?

If its a posterior chain issue, low bars will be your BEST friend! If its more of an anterior issue, front squats all the way!
 
yates84 said:
Higher rep deads are going to be on my lower body power days and heavy Deads on hypertrophy days for now, going to see where that takes me.
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Interesting, why go high rep on power days? Power is typically saved for lower reps and hyper for higher / moderate reps. Just curious, is it so you can still do a power and hyper day with squats also? If so I understand that.
YatesWifey04 said:
I'm typically high bar back. I was actually thinking, yesterday, that o need to start implementing more front squats, and changing my stances some. Never really tried low bar, but I'm willing to.
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You want that booty low bar is your best friend.
BeastFitness said:
Your mind is in the right place! ;)

What are your sticking points on the squat? What about weaker muscle groups in general?

If its a posterior chain issue, low bars will be your BEST friend! If its more of an anterior issue, front squats all the way!
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It is like I come in these logs read and get ready to respond then you are already there saying what I was going too. Needless to say, but I will anyway... good advice.
 
MrKleen73 said:
Interesting, why go high rep on power days? Power is typically saved for lower reps and hyper for higher / moderate reps. Just curious, is it so you can still do a power and hyper day with squats also? If so I understand that.

You want that booty low bar is your best friend.


It is like I come in these logs read and get ready to respond then you are already there saying what I was going too. Needless to say, but I will anyway... good advice.
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Just doing that to squeeze deads into my routine twice a week. Figured it's worth a try and was happy with yesterday's workout doing it.
 
Sounds good, you always have a logical reason, just curious what it was. Any opportunity that can be turned into a learning opportunity I am down with.
 
MrKleen73 said:
It is like I come in these logs read and get ready to respond then you are already there saying what I was going too. Needless to say, but I will anyway... good advice.
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HAHA! Great minds think a like right? :)
 
MrKleen73 said:
Sounds good, you always have a logical reason, just curious what it was. Any opportunity that can be turned into a learning opportunity I am down with.
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It is something that BeastFitness and I discussed in here a few days ago and I figured it was worth a shot. If it gets to be too much then I will readjust but I'm always down for some change! My deadlifts were definitely stronger on lower body hypertrophy, now I just gotta see how the volume deadlifts work out on my power day. As you know, I respect your opinion and always appreciate any advice you have to throw my way!
 
BamBam0319 said:
Lol I don't think you'll find that a challenge!
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Hey man, you're a beast and it's a big challenge! It's all about the chase for me, I love the motivation I get from everyone in here. You will probably get there first but I'm going to work my a$$ off to hang close ;)
 
yates84 said:
It is something that BeastFitness and I discussed in here a few days ago and I figured it was worth a shot. If it gets to be too much then I will readjust but I'm always down for some change! My deadlifts were definitely stronger on lower body hypertrophy, now I just gotta see how the volume deadlifts work out on my power day. As you know, I respect your opinion and always appreciate any advice you have to throw my way!
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Typically the adjustment will be in terms of overall volume or caloric needs IF progress stalls. Once you find that sweet spot you'll know ;)
 
yates84 said:
Hey man, you're a beast and it's a big challenge! It's all about the chase for me, I love the motivation I get from everyone in here. You will probably get there first but I'm going to work my a$$ off to hang close ;)
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Oh definitely not a thought about it being too much for recovery. You are young and ON, so not too likely. I was just curious on the positioning of them in your power and hyper days, since you had them flipflopped on the type of day.

I might try and keep the volume of sets down to about 10-12 worksets of deads in a week to start. Even if you can handle more that gives you extra points of adaptation by increasing volume later. On my heavy days I like to try and keep the total heavy reps around 10 working reps. Whether that be 5 sets of 2, 10 sets of 1, or something like 3-2-2-1-1-1 whatever the combo is. Especially when doing a hypertrophy workout in the same week. Something like 5-8 low rep sets on power and 3-4 on hypertrophy focus is a nice mix for 2 days a week. Not hard and fast rules but it give me lot of different options for you to program in on your power/strength days without taxing the CNS too badly so the second workout can still be fresh.
 
MrKleen73 said:
Oh definitely not a thought about it being too much for recovery. You are young and ON, so not too likely. I was just curious on the positioning of them in your power and hyper days, since you had them flipflopped on the type of day.

I might try and keep the volume of sets down to about 10-12 worksets of deads in a week to start. Even if you can handle more that gives you extra points of adaptation by increasing volume later. On my heavy days I like to try and keep the total heavy reps around 10 working reps. Whether that be 5 sets of 2, 10 sets of 1, or something like 3-2-2-1-1-1 whatever the combo is. Especially when doing a hypertrophy workout in the same week. Something like 5-8 low rep sets on power and 3-4 on hypertrophy focus is a nice mix for 2 days a week. Not hard and fast rules but it give me lot of different options for you to program in on your power/strength days without taxing the CNS too badly so the second workout can still be fresh.
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Nice! Will definitely keep this in mind!
 
yates84 said:
Nice! Will definitely keep this in mind!
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Obviously if doing 10 singles on power day, the sets for that week would be higher but 10x1 is more of a speed set up than pure strength. Make sure you get your speed stuff in though that is where the real strength starts to boost due to CNS proficiency.
 
yates84 said:
Hey man, you're a beast and it's a big challenge! It's all about the chase for me, I love the motivation I get from everyone in here. You will probably get there first but I'm going to work my a$$ off to hang close ;)
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Hahaha we'll see! I've been trying to kinda take a step back from my ego and remind myself that I do this for hypertrophy, not big numbers.
 
BamBam0319 said:
Hahaha we'll see! I've been trying to kinda take a step back from my ego and remind myself that I do this for hypertrophy, not big numbers.
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You can do it for both and will end up with better muscle density from strength work alongside hypertrophy work.
 
MrKleen73 said:
You can do it for both and will end up with better muscle density from strength work alongside hypertrophy work.
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This is true, and for that reason I'm keeping with the PHAT program I'm running. Still have my power days where I stay under 5 reps on my compound movements, BUT I'm not focusing as much on trying to break records (yay if I do anyway) and more on feeling the contraction with heavy weights.
 
BamBam0319 said:
This is true, and for that reason I'm keeping with the PHAT program I'm running. Still have my power days where I stay under 5 reps on my compound movements, BUT I'm not focusing as much on trying to break records (yay if I do anyway) and more on feeling the contraction with heavy weights.
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I feed off the numbers, it gives me the extra drive I need to keep progressing. I'm a very competitive kinda guy, always have been.
 
yates84 said:
I feed off the numbers, it gives me the extra drive I need to keep progressing. I'm a very competitive kinda guy, always have been.
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I'm competitive too. But I know my body isn't built for heavy lifting and I prefer to build a freak physique anyway, so I'll stick with my 5 rep power days and crazy volume hypertrophy days with slow movements and insane contractions ;)
 
Had one of our famous salads with about a half pound of chicken on it for dinner
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And time with my little man after. Chasing him has gotta count for some cardio!
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yates84 said:
I feed off the numbers, it gives me the extra drive I need to keep progressing. I'm a very competitive kinda guy, always have been.
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I feel the same way. When my numbers start to climb on the big three, I feed off of it, I thrive on it. It motivates the **** out of me.
 
Salad looks good, and playing with the kids is Great Cardio !!
 
Rocket3015 said:
Salad looks good, and playing with the kids is Great Cardio !!
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He likes to tell me "daddy, let's race!" Then he takes off across the house. Needless to say, we always have fun together.
 
yates84 said:
He likes to tell me "daddy, let's race!" Then he takes off across the house. Needless to say, we always have fun together.
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I imagine you will have many more good times like that with your new position!
 
Sunday lower body hypertrophy

Squats
10 @ 145
5 @ 215
5×6 @ 265

Deadlifts (6 inch deficit)
5×15 @ 225

Lying leg curls
4×10 @ 100

Leg press
8 @ 8 plates
8 @ 12 plates
3×7 @ 14 plates

Leg extensions superset w/ standing calf raises
4×10 @ 120
4×15 @ 160

Smith machine rdl's
4×10 @ 140

Seated calf raises
3×15 @ 70

Thank you CJNator for the deficit idea, it destroyed me. Not really sure how I kept going afterwards, probably why I went and layed on the leg curl machine afterwards! Liking my new deadlift setup so far, thank you to everyone who helped put that together. Let's see if I can keep it going now.
 
Changing things up does the body good....as in kills the crap out of you!! Nice session !!
 
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