Weights up, scales down…

I never really dug into bulldozer sets but I know Jay talked about only having maybe 45 second rests between sets. lately I've still liked working to a top set then drop setting everything as fast as possible. seems to be great so far...
 
I watched a video with Dr Mike and Eric Helms talking about this. Dr Mike said he always suggests resting until recovered, including cardiovascular recovery. He thought that if it helped you lift more per set that it would grow more muscle. Eric corrected him based off of a recent review of many hypertrophy studies that showed proof that the shorter rest periods trump the weight longer rest allows you to use when it comes to growth. I remember Dr Mike being shocked but apparently that is what the data of the combined studies showed. So Dr. Mike said he was going to adjust some of his parameters.
 
MrKleen73 said:
I watched a video with Dr Mike and Eric Helms talking about this. Dr Mike said he always suggests resting until recovered, including cardiovascular recovery. He thought that if it helped you lift more per set that it would grow more muscle. Eric corrected him based off of a recent review of many hypertrophy studies that showed proof that the shorter rest periods trump the weight longer rest allows you to use when it comes to growth. I remember Dr Mike being shocked but apparently that is what the data of the combined studies showed. So Dr. Mike said he was going to adjust some of his parameters.
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I like longer rest periods when strength is my goal. I don't have studies to back that, just anectdotal. A chill bro sesh with at least 1 if not 2 partners, long periods between sets, good recovery and lots of accumulative alphaness seems to lead to better overall weight lifted but when I'm going balls out high octane drop sets I try really hard to be into my next set with as little recovery as I possibly can. obviously sometimes if I'm lifting alone I gotta strip my own weights, or walk down and grab the next db but when I log as a "dropset" it's my best effort to eliminate rest period there and just find failure over and over again. Last weekends session was perfect IMO for that, cause I told my boy I might only have 5 in me (db inclines) so spot me and force me to finish until I say no more and start throwing up.

I often have to take a knee or prop myself against a bench on a legit hard drop set or two.
 
Dustin07 said:
I like longer rest periods when strength is my goal. I don't have studies to back that, just anectdotal. A chill bro sesh with at least 1 if not 2 partners, long periods between sets, good recovery and lots of accumulative alphaness seems to lead to better overall weight lifted but when I'm going balls out high octane drop sets I try really hard to be into my next set with as little recovery as I possibly can. obviously sometimes if I'm lifting alone I gotta strip my own weights, or walk down and grab the next db but when I log as a "dropset" it's my best effort to eliminate rest period there and just find failure over and over again. Last weekends session was perfect IMO for that, cause I told my boy I might only have 5 in me (db inclines) so spot me and force me to finish until I say no more and start throwing up.

I often have to take a knee or prop myself against a bench on a legit hard drop set or two.
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Oh, no doubt, when it comes to strength longer rest periods are more effective. Really, any performance based situation. This has more to do with metabolic factors driving hypertrophy, than performance. If you want the best of both worlds do your strength movement first with longer rest period then your hypertrophy work with shorter rest periods. That is similar to the phase 2 of the clean machine where I did 5x5 on the main lift then the rest was quick paced with drop sets and the like.
 
that's really awesome to hear you say that because if you notice on my log that's exactly how I've been running each day. I have a couple warm up sets for the sake of joints, get to my heaviest, then go absolutely HAM on my drop sets, like this one from Monday. I had my buddy go first, and I 'spotted him' helping him move it a little when he was stuck (he should hate me) then I'd strip a plate. make him go, strip a plate, make him go, strip a plate, etc then had him do the same for me.

Dustin07 said:
SS with H/S dips
15 x +180, +200,
10 x +230, +280, +320
  • 10 x +270 dropset
  • 10 x + 180 immediate dropset
  • 15 x +90 third immediate dropset.
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GreenMachineX said:
This is an interesting read on rest intervals:
www.strongerbyscience.com

Rest times for muscle growth

At this point, resting 1-2 minutes between sets seems to be a solid guideline for maximizing hypertrophy.
www.strongerbyscience.com www.strongerbyscience.com
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Their findings make a lot of sense to me, I imagine work capacity plays a role here. this sounds like my equivalent to 'pre fatiguing' or warming up the muscles, but having enough juice to get a meaningful set in.
 
Gym time 5 am - 6:30 am

Surprised this went so well yesterday I was beat from the heat and couple of long days then storms rolled in about 2 am power outages and was awake for a hour or so.


Bench
Set 1. 180# x3
Set 2. 180#x4
Set 3. 180# x5
Set 4. 180# x6
Set 5. 180# x9 amrap

Seated db press
Set 1. 50# x12
Set 2. 50# x12
Set 3. 50# x10 amrap

Machine chest press
Set 1. 120# x12
Set 2. 120# x12
Set 3. 120# x10 amrap

Db bicep curl
Set 1. 30# x12
Set 2. 30# x10
Set 3. 30# x10 amrap

V grip cable push down (bulldozer sets 15 second rest between sets)
Set 1. 140# x16
Set 2. 140# x12
Set 3. 140# x11
Set 4. 140# x8
Set 5. 140# x7

Db lateral raise (bulldozer sets 15 second rest between sets)
Set 1. 25# x15
Set 2. 25# x12
Set 3. 25# x8
Set 4. 25# x7
Set 5. 25# x5

treadmill- 1 mile 13 minutes
 
I will have to go read that article. I am curious when it was written too, because the Peer Review is brand new, well a couple months back. In reality, I think it is all minutia, and consistent hard work does the trick regardless, but the big thing is knowing you can go in and do a full session in 30-45 minutes with shorter rest periods and not worry about growing less from it, and possibly even more.
 
MrKleen73 said:
hard work does the trick regardless
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that right there is subjective though! nobody I lift with goes anywhere near as hard as I do and not having a lot of PED help I know that going to hard can be a detriment, but I still like to redline the tach! I picture Dorian puking between sets and going back at it and then ask myself if I'm working hard enough.
 
Dustin07 said:
that right there is subjective though! nobody I lift with goes anywhere near as hard as I do and not having a lot of PED help I know that going to hard can be a detriment, but I still like to redline the tach! I picture Dorian puking between sets and going back at it and then ask myself if I'm working hard enough.
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Pete Rubish actually has a really great video on this on how he can handle more volume natural than he could when running a boatload of gear. You might find it interesting.

 
AnfoAjax said:
Pete Rubish actually has a really great video on this on how he can handle more volume natural than he could when running a boatload of gear. You might find it interesting.

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that was a pretty interesting listen. I hadn't even thought about it from the inflamation side. that's a great point-
 
Had to skip this morning as was on site at 5:30 getting ready for concrete. Hoping to get back and go this afternoon! Amped up today for some reason!!
 
IMG_3058.webp
 
AnfoAjax said:
Pete Rubish actually has a really great video on this on how he can handle more volume natural than he could when running a boatload of gear. You might find it interesting.

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All the naturals always assume they could do so much more work with PEDs; it’s pretty ironic. I can probably do 50% more total work on just 150 test/wk than when I’m within a couple months of a meet loaded up on juice. On blast I’m usually leaning on things breathing, like an ox between sets, with longer rest times mandatory.

They don’t know enough to factor the impact of water retention, increased blood pressure/pulse & bodyweight & temperature, greater weights being lifted, joints that can’t keep up recovery with muscle growth, and likely more digestive load. Dan Green has talked about it, and Chris Duffin as well - training is much easier to endure off blast.

That’s why Dorian was puking: his gut was all blasted apart from all the food & Dbol he was trying to run through it to grow.
 
Hyde said:
All the naturals always assume they could do so much more work with PEDs; it’s pretty ironic. I can probably do 50% more total work on just 150 test/wk than when I’m within a couple months of a meet loaded up on juice. On blast I’m usually leaning on things breathing, like an ox between sets, with longer rest times mandatory.

They don’t know enough to factor the impact of water retention, increased blood pressure/pulse & bodyweight & temperature, greater weights being lifted, joints that can’t keep up recovery with muscle growth, and likely more digestive load. Dan Green has talked about it, and Chris Duffin as well - training is much easier to endure off blast.

That’s why Dorian was puking: his gut was all blasted apart from all the food & Dbol he was trying to run through it to grow.
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That does not sound like fun 😂
 
Got into the gym, blasting powerman5000 like a boss 💪🏻

Warm ups stretching feeling really good

Decided to pull some deads and see how it felt. Warm ups felt fantastic and back feeling great.

Sumo deadlift ( belt)
Set 1. 275# x3
Set 2. 275# x4
Set 3. 275# x5

Leg press
Set 1. 405# x10
Set 2. 405# x10
Set 3. 405# x12 ( go for 3 sets of 12 before increasing)

Single arm DB row
Set 1. 75# x10
Set 2. 75# x10
Set 3. 75# x9

Lat pull down
Set 1. 135# x12
Set 2. 135# x10
Set 3. 135# x9

Leg extension ( bulldozer sets 15 second rest amraps)
Set 1. 210# x14
Set 2. 210# x12
Set 3. 210# x7
Set 4. 210# x6
Set 5. 210# x4

Leg curl ( bulldozer sets 15 seconds rest amrap sets)
Set 1. 90# x16
Set 2. 90# x12
Set 3. 90# x11
Set 4. 90# x9 leg cramp
Set 5. 90# x6 cramp again

Cable shoulder raise
Set 1. 30# x10
Set 2. 30# x10
Set 3. 30# x8 super set with cable upright row

Db flys and curls for fun

Great session, lacking in water and salt today but overall great session!
 
akboom87 said:
That does not sound like fun 😂
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It’s really not. I mean it’s great to feel more amped up from certain compounds at time, in a stimulating/adrenal way that makes you feel more intense. But overall you’re going to feel worse/less vital.

They just flat out work for size and strength so well that you’ll get substantially better even doing LESS than you could off cycle. But those improvements are not generally from training harder. You can just get so much from them at higher doses that they improve performance DESPITE decreasing performance, if that makes sense.

There’s a reason Olympic athletes traditionally and even untested modern-day athletes, fighters etc who use PEDs do not use nearly the amount that strength & physique athletes use: above a few hundred mg per week, it starts to negatively impact a lot of the things actually vital to sport performance.
 
Hyde said:
It’s really not. I mean it’s great to feel more amped up from certain compounds at time, in a stimulating/adrenal way that makes you feel more intense. But overall you’re going to feel worse/less vital.

They just flat out work for size and strength so well that you’ll get substantially better even doing LESS than you could off cycle. But those improvements are not generally from training harder. You can just get so much from them at higher doses that they improve performance DESPITE decreasing performance, if that makes sense.

There’s a reason Olympic athletes traditionally and even untested modern-day athletes, fighters etc who use PEDs do not use nearly the amount that strength & physique athletes use: above a few hundred mg per week, it starts to negatively impact a lot of the things actually vital to sport performance.
Click to expand...
Hyde said:
All the naturals always assume they could do so much more work with PEDs; it’s pretty ironic. I can probably do 50% more total work on just 150 test/wk than when I’m within a couple months of a meet loaded up on juice. On blast I’m usually leaning on things breathing, like an ox between sets, with longer rest times mandatory.

They don’t know enough to factor the impact of water retention, increased blood pressure/pulse & bodyweight & temperature, greater weights being lifted, joints that can’t keep up recovery with muscle growth, and likely more digestive load. Dan Green has talked about it, and Chris Duffin as well - training is much easier to endure off blast.

That’s why Dorian was puking: his gut was all blasted apart from all the food & Dbol he was trying to run through it to grow.
Click to expand...
Yep. Near the end of a blast I feel so sick. Hard to describe if you haven't experienced it first-hand. But its hard to stop because your getting results.
 
Gym time 9:30 - 10:45 am

Warm ups stretching

Seated pin press
Set 1. 115# x6
Set 2. 115# x6
Set 3. 115# x10 ( increase to 120 next week)

Bench
Set 1. 155# x5
Set 2. 155# x10
Set 3. 155# x10
Set 4. 155# x10

Shoulder press machine
Set 1. 95# x12
Set 2. 95# x12
Set 3. 95# x10

Incline db press
Set 1. 50# x8 ( I don’t know what happened I gassed out)
Set 2. 50# x10
Set 3. 50# x10

Ez bar preacher curl ( bulldozer sets 15 second rest amrap)
Set 1. 40# x18
Set 2. 40# 10
Set 3. 40# x6 ( dropped weight as I was breaking down fast)
Set 4. 30# x8
Set 5. 30# x7

BB skull crusher (bulldozer sets 15 second rest amrap)
Set 1. 65# x12
Set 2. 65# x10
Set 3. 65# x6
Set 4. 65# x6
Set 5. 65# x5

Leaning db shrugs, db lateral raise pinky up

Solid session would have been better with a carb meal pre workout but solid non the less.
 
Gym time 5 am - 6:15 am

Warmups stretching

Pendlay row
Set 1. 105# x10
Set 2. 105# x10
Set 3. 105# x10

Seated cable row
Set 1. 115# x10
Set 2. 115# x10
Set 3. 115# x10

Leg extension machine
Set 1. 220# x10
Set 2. 220# x10
Set 3. 220# x9

Pull up BW bulldozer sets 15 second rest amrap
Set 1. X6
Set 2. X5
Set 3. X4
Set 4. X3
Set 5. X3

Cable shrug bulldozer sets 15 second rest amrap
Set 1. 200# x22
Set 2. 200# x16
Set 3. 200# x12
Set 4. 200# x11
Set 5. 200# x9

Treadmill 1 mile 11 minutes

Did some cable work cool downs

Decent session definitely feeling Saturday session a little bit.
 
So a few other things weighing on me recently got 2 uncles both going in for colon cancer treatments, both just been feeling off and went and got checked a day apart m, good news super early so that’s a plus.

Second bomb my old dog that I basically re homed with my parents on the farm because it was to much when we traveled and lived in a camper. But he was 14 and died in his sleep last night. He spent the last 8 years living his best life running free and living the country life.

RIP ol buddy Cooper ❤️

IMG_3078.webp
IMG_3077.webp
 
This morning it was raining and blah so I slept in and then took lunch and hit the gym

Gym time 11:30 -12:30

Bench
Set 1. 185# x3
Set 2. 185# x4
Set 3. 185# x5
Set 4. 185# x6
Set 5. 185# x10 amrap (rep PR)

Seated DB shoulder press
Set 1. 50# x10
Set 2. 50# x10
Set 3. 50# x8

Machine chest press
Set 1. 120# x12
Set 2. 120# x10
Set 3. 120# x10

Seated incline bicep curl
Set 1. 30# x10
Set 2. 30# x10
Set 3. 30# x10

Tricep extension cable v grip ( bulldozer sets 15 seconds rest amrap)
Set 1. 140# x18
Set 2. 140# x14
Set 3. 140# x11
Set 4. 140# x10
Set 5. 140# x9

Db lateral raises ( bulldozer sets 15 seconds rest amrap)
Set 1. 25# x16
Set 2. 25# x11
Set 3. 25# x7
Set 4. 25# x5
Set 5. 25# x4

Left nothing in the tank today. Really happy with my bench. Pump was so good, I was totally spent.
 
Sorry about your pup, and the bad news with your uncles. That is great to hear they caught it early, as a silver lining to it all.

One day at a time brother!
 
if its any silver lining at all, I have tremendous faith in our medical system and the leaps and bounds of improvements and knowledge gained with cancer treatements in the past decade+. Sadly, I have seen a lot more cancer it seems in the last decade, but the results have really been very positive from my wife's breast cancer, to her best friends kidney cancer. I'm optimistic for your uncles!!

akboom87 said:
But he was 14 and died in his sleep last night.
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that is a real blessing. it's already so hard to lose them, feel blessed he went on his own. Sorry for your loss dude, dogs are indescribably important!
 
Thanks everyone 🙏🏻

Well the oldest kid is coming down with something she was acting different last night and fell asleep early but this morning she definitely not feeling good. I’ve been tired the last few days so not sure if I’m next in line or just a little run down.

Did get up and hit the gym this morning but was nothing spectacular. Ran through legs/back and bicep but was very lacking.
 
Sorry to hear about your Uncles, and the loss of your pup. I hope you all can find some peace during the time of loss, and that both of your Uncles have a full and complete recovery.
 
Well everyone is doing well not sure what was going on, no sickness or anything just tired a few days.

Afternoon session

Seated pin press
Set 1. 125# x6
Set 2. 125# x6
Set 3. 125# x5

Bench (slingshot)
Set 1. 225# x5
Set 2. 245# x1
Set 3. 245# x1
Set 4. 225# x5
Set 5. 135# x20 raw
Gym was pretty dead so I didn’t have a spotter had more in the tank but stuck to 1 rep on 245.

Machine shoulder press
Set 1. 115# x10
Set 2. 115# x10
Set 3. 115# x10

Bicep preacher curl (bulldozer sets 15 seconds rest amrap)
Set 1. 40# x15
Set 2. 40# x12
Set 3. 40# x9
Set 4. 40# x7
Set 5. 40# x5

Incline db press
Set 1. 50# x12
Set 2. 75# x7
Set 3. 50# x10

Skull crusher (bulldozer sets 15 seconds rest amrap)
Set 1. 65# x12
Set 2. 65# x10
Set 3. 65# x7
Set 4. 65# x6
Set 5. 65# x6

Cable flies, cable curls for pump and cool down.

Really fun session 💪🏻
 
Last edited:
Nice session Sir!
 
Monday

Deadlift
Set 1. 225# x6
Set 2. 225# x6
Set 3. 275# x5

Pendlay row
Set 1. 135# x8
Set 2. 135 # x8
Set 3. 135# x8
Set 4. 155# x5 x5

Seated cable row
Set 1. 130# x10
Set 2. 130# x10
Set 3. 130# x10

Leg extension
Set 1. 220# x10
Set 2. 220# x10
Set 3. 220# x11

Pull up (bulldozer sets 15 seconds rest amrap)
Set 1. X8
Set 2. X5
Set 3. X4
Set 4. X3
Set 5. X3

Cable shrug (bulldozer sets 15 seconds rest amrap)
Set 1. 200# x22
Set 2. 200# x18
Set 3. 200# x12
Set 4. 200# x10
Set 5. 200# x8
 
Tuesday

Bench
Set 1. 190# x3
Set 2. 190# x4
Set 3. 190# x5
Set 4. 190# x6
Set 5. 190# x5 ( just gassed out )

Seated db press
Set 1. 55# x10
Set 2. 55# x10
Set 3. 40# x15

Chest press machine
Set 1. 100# x10
Set 2. 100# x10
Set 3. 100# x10

Db bicep curl
Set 1. 30# x12
Set 2. 30# x12
Set 3. 30# x10

Cable tricep extension v grip (bulldozer sets 15 seconds rest amrap)
Set 1. 140# x22
Set 2. 140# x18
Set 3. 140# x17
Set 4. 140# x14
Set 5. 140# x11

Db lateral raise (bulldozer sets 15 seconds rest amrap)
Set 1. 25# x13
Set 2. 25# x11
Set 3. 25# x9
Set 4. 25# x7
Set 5. 25# x5

Been just busy as heck this week but still getting it done 💪🏻
 
Nicely done!
 
Woke up late this morning so did 15 minutes of lifting circuit and the 20 minutes incline treadmill, then 10 minutes flat jogging, 2 miles total
 
Dustin07 said:
are we not approaching PR's here?
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I had hit 245 a while back with the slanger but shaky as hell, this was pretty solid.

I have not been playing with the sling shot I’ve been sticking to the bench schedule in the program but got to admit this was a lot of fun. Pretty confident I could get 250 and that would be a PR.
 
akboom87 said:
Pretty confident I could get 250 and that would be a PR.
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definitely seems like it! I've been playing with the SS a bit more lately so that I can reach a bit to that higher rep before I drop into my volume work. since my ultimate goal lately has been hypertrophy, volume, and over all gym rat enjoyment is been really nice to let myself take the weights wherever I want or can for a given day without risking a set back for strength progress later in the week. the slingshot really can be a ton of fun!
 
Sorry for the long spell there guys. So my coworker tore his bicep and have to have surgery so I’ve been trying to keep up with my projects and his untill we get someone up to speed to fill in.

So been busy to say the least, finally got a fill in and going back to normal. Still have been getting to the gym in the mornings so that part is still consistent! Just been working and then by the time get home kids fed and do a few chores it’s been bed time.

Got to catch up on here!
 
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