TGR's Cheetos Chraining

RegisterJr said:
They're listed as 25's, I believe. I might pick up another 30 or 40 today.
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That'd set you at 365x3 at the top - def good for 355-365x1 straight weight, easily. 365 if you had a minimal volume CNS-oriented warmup like we discussed the last time you attempted a 1RM.

And I have a feeling there's yet more there if you go to a lower volume, strength-oriented training block for 4-6 wks at some point to kind of put the muscle on maintenance and dial the power range in.
 
Hyde said:
That'd set you at 365x3 at the top - def good for 355-365x1 straight weight, easily. 365 if you had a minimal volume CNS-oriented warmup like we discussed the last time you attempted a 1RM.

And I have a feeling there's yet more there if you go to a lower volume, strength-oriented training block for 4-6 wks at some point to kind of put the muscle on maintenance and dial the power range in.
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I may do just that at the end of this Meadows run.
 
Train for 4wks, say 3x5, 3x3 for 2 wks, 3x1, then deload/maxout wk in wk5. Then start some new programming now that you know where you're at. Just a sample, tons of ways to go about it.
 
Will do.

On 3x5, for example, I am working up to 3x5 max effort? Or total, 3x5?

...hope that makes sense.
 
RegisterJr said:
Will do. On 3x5, for example, I am working up to 3x5 max effort? Or total, 3x5? ...hope that makes sense.
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What you're trying to say (I believe) is 3x5 "work" sets or 3x5 sets in total. He most certainly means 3x5 "work" sets. With 3x5, I'd recommend straight sets (each set is the same weight), if you want to do ramping sets (increase the weight each set) I'd add some more volume and do something like 5x5.

With that said, I think you'd be better off dedicating more than 4-6 weeks to "strength" work. With the right program, you can continue to drive the big lifts up and have plenty of time for higher rep bb-style assistance work.

Just my 2 cents.
 
liftandswim said:
What you're trying to say (I believe) is 3x5 "work" sets or 3x5 sets in total. He most certainly means 3x5 "work" sets. With 3x5, I'd recommend straight sets (each set is the same weight), if you want to do ramping sets (increase the weight each set) I'd add some more volume and do something like 5x5.

With that said, I think you'd be better off dedicating more than 4-6 weeks to "strength" work. With the right program, you can continue to drive the big lifts up and have plenty of time for higher rep bb-style assistance work.

Just my 2 cents.
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Thanks LS. Yes, that's what I meant.

Hmm. lots to consider.

Maybe I'll do 2/week, because I really like the routine I'm on.
 
So many "programs" out there. I've found over the years to just listen to my body and look at my journal. And I look at exercise specific. Take incline DB presses. Once I go a few weeks of not increasing reps or weights then I shelf them for a few weeks and switch out with another chest exercise, maybe decline DB or incline hex. I ditched regular squats awhile back for hack squats. Ditched regular deads for Sumos. When I stall out on those I'll switch back. But, you gotta find what works for "you".
 
programs, schmograms - I simply command my muscles to GROW!

turff has a nice approach above, very suitable and easy to follow
some other good ideas on this page as well - as has been said, many roads lead to rome, lots of different ways to skin a cat

myself tho, I do employ (and enjoy) constant change, on all things reps/sets/load/exercises/etc etc
been working for me for a long time now
 
liftandswim said:
Not trying to sway you one way or another, just throwing my opinion out there. If it ain't broke don't fix it :)
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I know, and your opinion is greatly welcomed. I want to lift heavy, but I also love the feel I get from just demolishing my legs.

turff49 said:
So many "programs" out there. I've found over the years to just listen to my body and look at my journal. And I look at exercise specific. Take incline DB presses. Once I go a few weeks of not increasing reps or weights then I shelf them for a few weeks and switch out with another chest exercise, maybe decline DB or incline hex. I ditched regular squats awhile back for hack squats. Ditched regular deads for Sumos. When I stall out on those I'll switch back. But, you gotta find what works for "you".
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In the grand scheme of things I still have a lot to learn. Right now, the MD program is teaching me a lot.

I used to love making my own routines, and likely will again, but right now I'm trying to absorb as much as possible.

snagencyV2.0 said:
programs, schmograms - I simply command my muscles to GROW!

turff has a nice approach above, very suitable and easy to follow
some other good ideas on this page as well - as has been said, many roads lead to rome, lots of different ways to skin a cat

myself tho, I do employ (and enjoy) constant change, on all things reps/sets/load/exercises/etc etc
been working for me for a long time now
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Many-o-years of training knowledge up in that big head.

I too love change and challenge. I enjoy going into the gym with a different routine than the norm.
 
I'm trying to get used to a new android tablet after being an iOS junky,. Difficult, to say the least.

Anyone know how to change the text size on Android AM? Or a "screen capture", even?
 
snagencyV2.0 said:
I think i just got called a bighead :sad:
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Big arms, big legs, big head!! Sounds like a compliment!! lol

I need your workout plan where all I gotta do is command those babies to GROW!! Lol
 
turff49 said:
So many "programs" out there. I've found over the years to just listen to my body and look at my journal. And I look at exercise specific. Take incline DB presses. Once I go a few weeks of not increasing reps or weights then I shelf them for a few weeks and switch out with another chest exercise, maybe decline DB or incline hex. I ditched regular squats awhile back for hack squats. Ditched regular deads for Sumos. When I stall out on those I'll switch back. But, you gotta find what works for "you".
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Great methodology here..
 
snagencyV2.0 said:
I think i just got called a bighead
:sad:
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I was expecting a "that's what she said" joke, or similar.

turff49 said:
Big arms, big legs, big head!! Sounds like a compliment!! lol

I need your workout plan where all I gotta do is command those babies to GROW!! Lol
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My wife sometimes makes foodz that I wouldn't normally eat, or that she just wants gone, and she'll say, "that's all gains. It'll make you grow.".

It's irritatingly cute.
 
Rest day today.

Not feeling 100% and have pretty much zero appetite. Not sure what's up.

I'll be back at it tomorrow morning.
 
liftandswim said:
What you're trying to say (I believe) is 3x5 "work" sets or 3x5 sets in total. He most certainly means 3x5 "work" sets. With 3x5, I'd recommend straight sets (each set is the same weight), if you want to do ramping sets (increase the weight each set) I'd add some more volume and do something like 5x5.

With that said, I think you'd be better off dedicating more than 4-6 weeks to "strength" work. With the right program, you can continue to drive the big lifts up and have plenty of time for higher rep bb-style assistance work.

Just my 2 cents.
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This is what I meant, 3x5 work, and I was suggesting the same weight/set like you said.

But the 4-6 wks isn't really to build any strength - we're just talking about dialing him in a bit into a heavier range to see where his 1 Rep Maxes are. Like a basic, mini-peaking program. He's not used to lifting anywhere near his 1RM. All his heavy work is done after lots of volume and usually at least one pre-exhaustion exercise.

If you're serious about upping strength while holding muscle, something as simple as Wendler's 5/3/1 w/ Boring But Big template for 10-12wks could be an option, but that wasn't where I was going with it.
 
Test...

We're working now?
 
60s rests except on calves.

Barbell Bent One Arm Row 126.67

Set 1 : 25x5
Set 2 : 50x5
Set 3 : 75x8
Set 4 : 100x8
Set 5 : 90x8
Set 6 : 85x8

Reverse Banded Deadlifts 366.67

No Bands:
Set 1 : 135x3
Set 2 : 225x3
Set 3 : 275x3

Bands, explosive, 3s negative:
Set 4 : 275x10
Set 5 : 275x10
Set 6 : 275x10
Set 7 : 275x10

-I did this a little different this week. I'm trying to work on a better form, my hips were lower, shins were closer to the bar and a little bit narrower, and I went shoeless like I do on squats.

Straight Arm DB pullover 91
-Meadows ROM

Set 1 : 65x12
Set 2 : 65x12
Set 3 : 65x12

Meadows Stretchers 190

Set 1 : 150x8
Set 2 : 140x8
Set 3 : 140x8
Set 4 : 140x8

-I dropped weight because it didn't feel right on my right elbow, but then I realized it was because I was flaring that elbow out at the stretch.

Half-Hack Calf Extension 558
-30s rests

Set 1 : 270x32 toes straight
Set 2 : 270x20 toes out
Set 3 : 270x16 toes pointed in
Set 4 : 270x16 straight
Set 5 : 180x15 out
Set 6 : 180x16 in
Set 7 : 180x16 straight
Set 8 : 90x15 out
Set 9 : 90x18 in
Set 10 : 90x17 straight

Hyperextensions - Back Extensions 45

Set 1 : 30x15 PR (heavier band)
Set 2 : 30x12



Hyde said:
This is what I meant, 3x5 work, and I was suggesting the same weight/set like you said.

But the 4-6 wks isn't really to build any strength - we're just talking about dialing him in a bit into a heavier range to see where his 1 Rep Maxes are. Like a basic, mini-peaking program. He's not used to lifting anywhere near his 1RM. All his heavy work is done after lots of volume and usually at least one pre-exhaustion exercise.

If you're serious about upping strength while holding muscle, something as simple as Wendler's 5/3/1 w/ Boring But Big template for 10-12wks could be an option, but that wasn't where I was going with it.
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I prefer the former actually. I would consider switching to a 531 if I thought I was ever going to compete, but I don't know if I'll ever be there.

I do want to know where I sit with 1RM's, and check it every few months. I know I'm making strength gains.
 
Killer workout! One that really gets the blood flowing! Yeah, gotta be careful on the DB pullovers, flare that elbow out and it can tweak both the elbow and shoulder.
 
Always killing it! I love your sessions. I feel strong just reading it. Lol :)
 
Heck of a back session!!! Killing it as always!!
 
turff49 said:
Killer workout! One that really gets the blood flowing! Yeah, gotta be careful on the DB pullovers, flare that elbow out and it can tweak both the elbow and shoulder.
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Thanks Turff. It was actually the stretchers that I was flaring out, but either way, not cool.

wasme said:
Nice session brother. I like that you dialed back the weight on your pulls to work on form.
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I want to get them down right so I can improve at a faster weight. I remember the couple months on GVT really helped my squat keeping the weight at 225.

I have a DL book that I need to start reading too.

puccah8808 said:
Always killing it! I love your sessions. I feel strong just reading it. Lol :)
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;) Thanks!

love2liftkat said:
Heck of a back session!!! Killing it as always!!
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Thanks Kat!
 
Throat is starting to get a little scratchy, might be getting a small bug. Nothing that will keep me away from the gym though.

I am having a problem eating though. I ended up making two homemade 90/10 hamburgers with buns last night after kiddos game (we won), but still didn't hit 2,000 cals. First time in a long time that's happened...
 
RegisterJr said:
Throat is starting to get a little scratchy, might be getting a small bug. Nothing that will keep me away from the gym though.

I am having a problem eating though. I ended up making two homemade 90/10 hamburgers with buns last night after kiddos game (we won), but still didn't hit 2,000 cals. First time in a long time that's happened...
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Throw some fixins on there! Avocado, cheese, mayo all can pack some cals in easy. Potatoes and ketchup on the side could surely pump some simple carbs into the picture.

Drinking more water can help keep the metabolism and appetite up (and tummy stretched out some). As well as filtering the liver and kidneys, which can slow appetite if they're working too hard.
 
Hyde said:
Throw some fixins on there! Avocado, cheese, mayo all can pack some cals in easy. Potatoes and ketchup on the side could surely pump some simple carbs into the picture.

Drinking more water can help keep the metabolism and appetite up (and tummy stretched out some). As well as filtering the liver and kidneys, which can slow appetite if they're working too hard.
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That's the plan. I might use some bleu cheese for a quick boost.
 
RegisterJr said:
That's the plan. I might use some bleu cheese for a quick boost.
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Lol, I saw the yogurt blue cheese at the store and thought about you! :)
 
60s rests between supersets.

Bench Press Machine 245

-Palms facing, 1s Flex

Set 1 : 85x10
Set 2 : 100x10
Set 3 : 130x12
Set 4 : 145x12
Set 5 : 160x12
Set 6 : 175x12

-This particular machine has felt heavier every week. The 175 actually felt lighter than all the others though. I guess I just warmed up...

SUPERSET 1:

Pec Minor Dips 1.33
-BWx

Set 1 : 1x10
Set 2 : 1x10
Set 3 : 1x9
Set 4 : 1x9

-For the first time in the five or so months that I've been doing these I actually felt the squeeze in my pecs. It's still wasn't great though.

Dumbbell Bent Over Delt Raise 58.33

Set 1 : 35x20 PR
Set 2 : 35x19
Set 3 : 35x19
Set 4 : 35x16

-All with pauses.

-This was heavy as hell. I normally do 30s, but some girl was using them and I wasn't going to go lower.

SUPERSET 2:

Hex Press 97.5

-Squeeze the DBs together all the way up and flex at the top.

Set 1 : 60x18 PR
Set 2 : 65x11
Set 3 : 65x15 PR
Set 4 : 65x10

-WTF? This came out of nowhere…

Banded Face Pull 5.33
-When the bands are out to the side hold them for a second.

Set 1 : 30x10
Set 2 : 25x10
-
Set 3 : 30x10
Set 4 : 25x10
-
Set 5 : 30x10
Set 6 : 25x10
-
Set 7 : 30x10
Set 8 : 25x10

-I increased band tension this week from 30/15-30/25

-This week I did overhead first followed by knee level second. Good pump.

SUPERSET 3:

Six-Ways 12.33
-Goal was 10

Set 1 : 10x7 drop
Set 2 : 5x2
-
Set 3 : 10x2 drop
Set 4 : 5x6
-
Set 5 : 5x7

Banded O&B's 1.33
-Goal was 20

Set 1 : 1x10

Set 2 : 1x9

Set 3 : 1x7

-.... Aaaaand I ran out of gas.

That last superset is what I expected my whole workout to be. I was stim free, constipated with an upset stomach, yawning every time I took a break, and winded as if I had done some sprints on Stimul8.

Yup, I was on my period.
 
LMAO! Thanks for the comic relief, I needed it for my heavy rows rest! PR King! My rear delts hurt reading this! Nice job Thomas the Beast!
 
kenpoengineer said:
LMAO! Thanks for the comic relief, I needed it for my heavy rows rest! PR King! My rear delts hurt reading this! Nice job Thomas the Beast!
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Glad I could assist.

Thanks Mark.

:D
 
Hahahaha niiiice! Well, despite being on your period...it was still a great workout!!great job on the machine press too!
 
Will you be here all week?
Comic relief....

Looks like you were just having too much fun and didn't realize it!!!
 
Woah, that sesh went on forever! I'm exhausted for you! Awesome job!
 
turff49 said:
Will you be here all week?
Comic relief....

Looks like you were just having too much fun and didn't realize it!!!
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It was odd having a couple PR bursts in what I was considering a horrible workout.

puccah8808 said:
Woah, that sesh went on forever! I'm exhausted for you! Awesome job!
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Refraining from the quote edit...

Thanks Puccah!

wasme said:
Nice... 18/15...
Someone needs Muscle Fiber!
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Indeed I do...
 
SUPERSET 1:

Triceps Pushdown V Bar 225

WU-
Set 1 : 70x8
Set 2 : 100x8
-
Set 3 : 150x15
Set 4 : 150x15
Set 5 : 150x15
Set 6 : 150x15

-Next time will use the cable machine that goes higher.

1.25 Barbell Curl 113.33

WU-
Set 1 : 45x5
Set 2 : 45x5
-
Set 3 : 85x8 Full ROM +
Set 4 : 85x10 Partials
-
Set 5 : 80x8
Set 6 : 80x10
-
Set 7 : 75x8
Set 8 : 75x10
-
Set 9 : 75x8
Set 10 : 75x10

-More overall volume than last week

SUPERSET 2:

1.25 Hammer Curl 44.33

Set 1 : 35x8
Set 2 : 35x8
-
Set 3 : 35x8
Set 4 : 35x8
-
Set 5 : 30x8
Set 6 : 30x8
-
Set 7 : 30x8
Set 8 : 30x8

-More overall volume than last week

Dumbbell Tricep Kickback 44.33
-Pronated

Set 1 : 35x8
Set 2 : 35x8
Set 3 : 30x8
Set 4 : 30x8

-More overall volume than last week

SUPERSET 3:

Kettleball Lying Extension 53.33

Set 1 : 40x10
Set 2 : 40x9
Set 3 : 35x10
Set 4 : 35x10

-More overall volume than last week

Barbell Preacher Curl 80

Set 1 : 60x10
Set 2 : 60x10
Set 3 : 60x8
Set 4 : 60x8

I added nothing to it this time.

Not only did I add more weight which resulted in more volume, despite what Meadows recommended, I did fewer rest times than last week.

I'm glad this week of lifting is over. I just didn't feel it at all. I welcome tomorrows sleeping in until oh 0500
 
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