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Wasme's recomp journey....

6/27/2017 Leg Assistance Day...

4km walk at lunch time


Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
25x12
25x12
25x12

Stiff Legged Deads
120x12
120x12
120x12
 
6/28/2017 Chest

4km walk at lunch... no runs this week

255 today...went well, didnt get them all but did improve. Last week got 5 sets at the specified rep range, this week 7.

Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x10
185x10
225x5
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x2
255x2
255x2


---255 again next week....
 
Nice work, definitely making improvements!
 
6/29/2017 Chest Accessory (Shoulders, Triceps, Chest)

4km walk at lunch...




Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
115x12
135x10
135x10
135x9

- up 10 lbs from 125

DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
80x12
80x12
80x12


Swiss Bar Bench Press
145x12
165x12
185x10
185x10
185x9



Close Grip Bench
135x12
175x11
175x9
175x8



Rope Pushdowns
90x12
90x12
90x12

Vbar Pushdowns
110x10
110x10
110x10


DB Standing Calf Raises
70x25
70x25
70x25
70x25

Ab wheel
10
10
10
10
 
wasme said:
The heavy days I see progress, the secondary days are pretty static...
Click to expand...

Well without even knowing it you are doing things exactly the way you should be. You want to see your strength based lifts going up to make sure you are progressing on the strength. If really pushing on strength focus day the next day you will definitely not be 100%. Then your goal is increasing the volume of work enough to drive hypertrophy. Creating more mechanical stress, and adding in some metabolic stress while vastly increasing circulation to help with recovery.

So if your strength work improves every week and your volume work stays the same then your total volume, as well as strength are both going up every week. Like in the bench scenario above if you were to get 3 reps on all 10 sets next time and everything else was the same you still increase your strength work, and added 765lbs to your total volume.
 
MrKleen73 said:
Well without even knowing it you are doing things exactly the way you should be. You want to see your strength based lifts going up to make sure you are progressing on the strength. If really pushing on strength focus day the next day you will definitely not be 100%. Then your goal is increasing the volume of work enough to drive hypertrophy. Creating more mechanical stress, and adding in some metabolic stress while vastly increasing circulation to help with recovery.

So if your strength work improves every week and your volume work stays the same then your total volume, as well as strength are both going up every week. Like in the bench scenario above if you were to get 3 reps on all 10 sets next time and everything else was the same you still increase your strength work, and added 765lbs to your total volume.
Click to expand...

Thanks Chris.

I definitely am making strides with the strength... and I say it the secondary days are static but there are slight improvements here and there. All in all, I am really enjoying this program. I think I am on week 8 of 12... need to check.
 
6/30/2017 Deads with Hex/Trap Bar

Well this has been an exhausting day!

I am going to 'FUNKFEST' (a sour beer/wild ale beer festival) tomorrow and cannot miss a workout, so did my strength workout at 445am. A 4km walk at lunch and then when i got home did the secondary back day. Sore but good to go!

Deads went awesome, up 10 and got all 10.

Deadlifts
155x10
185x8
245x5
295x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3
345x3
 
6/30/2017 Back and Bicep Secondary

Second workout, after work.. .about 12 hours after the dead session.


Straight Arm Pulldowns
100x12
100x12
100x12

Wide Pull Up (Band assisted)
12
12
10

Lat Pulldowns Wide Grip
160x12
160x12
160x9

Chest Supported 2 Arm DB Row (on incline bench)
80x9
80x8
80x8



Low Cable Row
140x12
140x12
140x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x9
90x7


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10
 
Two-a-days now. Beastman.
 
7/3/2017 LEGS

Great workout today...

Started with a 4.5km run...

BWx10
BWx10
135x10
185x10
225x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x2
255x2
255x2

Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20

255 again next week .... Happy 4th of July everyone.
 
Great consistency in here Simon
 
7/4/2017 Leg Assistance Day...

Started the day with a 5km run.


Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
25x12
25x12
25x12

Stiff Legged Deads
120x12
120x12
120x12

Calves 4 sets
Abs 4 sets

...have a great day all.
 
7/5/2017 Chest

4km run this morning

255 again today...and looks like i have found my sticking point. Was a bit of a rollercoaster for reps. Not as good as last week but almost the same.

Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x10
185x10
235x5
255x2
255x3
255x3
255x3
255x2
255x3
255x2
255x3
255x2
255x2


---255 again next week...
 
wasme said:
7/5/2017 Chest

4km run this morning

255 again today...and looks like i have found my sticking point. Was a bit of a rollercoaster for reps. Not as good as last week but almost the same.

Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x10
185x10
235x5
255x2
255x3
255x3
255x3
255x2
255x3
255x2
255x3
255x2
255x2


---255 again next week...
Click to expand...

Next week try 135x5, 185x3-5, 225x3 - then go into your work sets. You are already completely warm by the time you finish up your initial warm up and just firing through the nerve pattern for activation on the warm up sets here. Try 135x5 with a 1 second pause and a forceful explosion on each rep. Then repeat with 185, and 225 concentrating on moving the bar as past as possible off your chest and coming down controlled. That will help keep you from tiring out during the lifting and may help you break through the plateau.
 
MrKleen73 said:
Next week try 135x5, 185x3-5, 225x3 - then go into your work sets. You are already completely warm by the time you finish up your initial warm up and just firing through the nerve pattern for activation on the warm up sets here. Try 135x5 with a 1 second pause and a forceful explosion on each rep. Then repeat with 185, and 225 concentrating on moving the bar as past as possible off your chest and coming down controlled. That will help keep you from tiring out during the lifting and may help you break through the plateau.
Click to expand...

Solid, thanks Chris! I will do exactly that.
 
7/7/2017 Deads with Hex/Trap Bar

4km run to start the day. Then down for dead lifts.

Hit a sticking point @ 355 as I couldnt get all my reps. Perhaps due to the run... but felt very heavy.

Deadlifts
155x10
205x8
255x5
295x3
355x3
355x2 - lost grip
355x3
355x3
355x2
355x3
355x3
355x2
355x2
355x2

- 355 again next week.
 
I agree with Chris, you're putting in quite a bit of warmup volume.

I'd say the same with deads unless this is part of the program. Keep all sets at 5 or below on warmups. I like to do light weight squats, bodyweight squats, and leg curls at a light weight to get warmed up for deads. Even at 155 and 205 you're wearing your back and grip down with the high repa
 
7/8/2017 Back and Bicep Secondary

Started the day with a 4.5km run... then on to my workout...


Straight Arm Pulldowns
100x12
100x12
100x12

Wide Pull Up (Band assisted)
12
12
10

Lat Pulldowns Wide Grip
160x12
160x12
160x10

Chest Supported 2 Arm DB Row (on incline bench)
80x9
80x8
80x9



Low Cable Row
140x12
140x12
140x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x9
90x8


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10
 
RegisterJr said:
I agree with Chris, you're putting in quite a bit of warmup volume.

I'd say the same with deads unless this is part of the program. Keep all sets at 5 or below on warmups. I like to do light weight squats, bodyweight squats, and leg curls at a light weight to get warmed up for deads. Even at 155 and 205 you're wearing your back and grip down with the high repa
Click to expand...

Thanks... I certainly see what you are both saying..
 
7/10/2017 LEGS

Great workout today... got all sets in at 255 for 3!

Started with a 4.5km run...

BWx10
BWx10
135x5
185x5
225x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3

Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20

Good liftin' all!
 
wasme said:
7/10/2017 LEGS

Great workout today... got all sets in at 255 for 3!

Started with a 4.5km run...

BWx10
BWx10
135x5
185x5
225x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3

Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20

Good liftin' all!
Click to expand...

Awesome!
 
7/11/2017 Leg Assistance Day...

Started the day with a 5km run.


Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
25x12
25x12
25x12

Stiff Legged Deads
120x12
120x12
120x12


Heading to see the new Spiderman movie tonight. And doing so at the Adult VIP theatre.. which is always nice. Full reclining leather chairs, in seat service (if you want it), and no one under 19!
 
wasme said:
7/11/2017 Leg Assistance Day...

Started the day with a 5km run.


Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
25x12
25x12
25x12

Stiff Legged Deads
120x12
120x12
120x12


Heading to see the new Spiderman movie tonight. And doing so at the Adult VIP theatre.. which is always nice. Full reclining leather chairs, in seat service (if you want it), and no one under 19!
Click to expand...

I do believe my wife would bring a blanket and snuggle up to me in that situation. Would be a pretty awesome date! How did you enjoy the movie? I like him as spiderman from Civil War. The reboots have been great.

By the way do you watch any of the Marvel or DC stuff on Netflix? Man they have some really good shows out right now. I just started watching DC's Legends, I had forgotten about most of those characters and it is cool to see them revisited.
 
MrKleen73 said:
I do believe my wife would bring a blanket and snuggle up to me in that situation. Would be a pretty awesome date! How did you enjoy the movie? I like him as spiderman from Civil War. The reboots have been great.

By the way do you watch any of the Marvel or DC stuff on Netflix? Man they have some really good shows out right now. I just started watching DC's Legends, I had forgotten about most of those characters and it is cool to see them revisited.
Click to expand...

The movie was excellent! I was surprised how they did this reboot and it totally worked.

I haven't, but my family says i need to.
 
7/12/2017 Chest

4km run this morning

255 again today...some improvement but still didn't get past it.

Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x5
185x5
235x5
255x3
255x3
255x3
255x3
255x2
255x3
255x3
255x3
255x2
255x3


---255 again next week...
 
wasme said:
7/12/2017 Chest

4km run this morning

255 again today...some improvement but still didn't get past it.

Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x5
185x5
235x5
255x3
255x3
255x3
255x3
255x2
255x3
255x3
255x3
255x2
255x3


---255 again next week...
Click to expand...
MUCH BETTER THOUGH!!!! There were a whole lot of 2's on your last two bench workouts.

It's about progress my friend, not just weight. You are killing it!
 
^^I agree! Excellent work!
 
7/13/2017 Chest Accessory (Shoulders, Triceps, Chest)

4km run pre workout..



Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
115x12
135x10
135x10
135x10



DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
80x12
80x12
80x12


Swiss Bar Bench Press
145x12
165x12
185x11
185x9
185x9



Close Grip Bench
135x12
175x11
175x9
175x9



Rope Pushdowns
90x12
90x12
90x12

Vbar Pushdowns
110x10
110x10
110x10


DB Standing Calf Raises
70x25
70x25
70x25
70x25

Ab wheel
10
10
10
10
 
7/14/2017 Deads with Hex/Trap Bar

4km run to start the day. Then down for dead lifts.

Pretty happy to report I hit all 10 sets @ 355. Felt good, felt strong.

Deadlifts
155x5
205x5
255x3
295x3
355x3
355x3
355x3
355x3
355x3
355x3
355x3
355x3
355x3
355x3

- 365 next week.
 
Congrats!! That's awesome!!
 
7/15/2017 Back and Bicep Secondary

Started the day with a 4.5km run... then on to my workout...


Straight Arm Pulldowns
100x12
100x12
100x12

Wide Pull Up (Band assisted)
12
12
12

Lat Pulldowns Wide Grip
160x12
160x12
160x9

Chest Supported 2 Arm DB Row (on incline bench)
80x10
80x9
80x9



Low Cable Row
140x12
140x12
140x12

Face Pulls
90x12
90x12
90x12

Preacher Curls
85x12
90x10
90x9
90x8


Hammer Curls (both arms same time)
35x12
35x12
35x12

Reverse Curls
70x10
70x10
70x10
 
Congrats on busting through that plateau!
 
7/17/2017 LEGS

Bar was moving very well today. Was actually pleasantly surprised that I got all 10 @ 265 in!

Lunch time 4km walk.

BWx10
BWx10
135x5
185x5
225x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3

Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20
 
wasme said:
7/17/2017 LEGS

Bar was moving very well today. Was actually pleasantly surprised that I got all 10 @ 265 in!

Lunch time 4km walk.

BWx10
BWx10
135x5
185x5
225x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3
265x3

Standing Calf Raises
185x20
185x20
185x20
185x20
185x20

Crunches
20
20
20
20
20
Click to expand...
So 275 next week?
 
I'm not surprised, you've been truckin' along.
 
7/18/2017 Leg Assistance Day...(yesterday)

4km walk at lunch. No runs till Friday.


Rest periods were 1 minute between sets or supersets.

Leg Press (in smith from floor, pause at bottom of each rep)
225x12
315x12
375x12
405x12
405x12
405x12


Leg Extensions superset Leg Curls
90x12 / 90x12
90x12 / 90x12
90x12 / 90x12

Lunges (DB in hands, weight is per db)
30x12
30x12
30x12

Stiff Legged Deads
120x12
120x12
120x12
 
7/19/2017 Chest

255 again today...and again a little improvement but 1 rep off moving forward...

Warmup:
20 bar wide
20 bar narrow
20 bar mid grip
Band over and backs 2 sets of 15

135x5
185x5
235x5
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x3
255x2


---255 again next week...
 
7/20/2017 Chest Accessory (Shoulders, Triceps, Chest)



Seated Over Head Barbell Press
- 2 warmups with just the bar
75x12
95x12
115x12
135x12
135x12
135x11



DB Lateral Raises
20x10
20x10
20x10


DB Shrugs
80x12
80x12
80x12


Swiss Bar Bench Press
145x12
165x12
185x12
185x12
185x9



Close Grip Bench
135x12
175x12
175x10
175x9



Rope Pushdowns
90x12
90x12
90x12

Vbar Pushdowns
110x10
110x10
110x10


DB Standing Calf Raises
70x25
70x25
70x25
70x25

Ab wheel
10
10
10
10
 
Really take inspiration from your lifting ethic! Beastman.
 
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