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thoughts on my workout

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Pemdas Posts: 973 Joined: 2004/07/22	2007/11/29, 01:18 PM I think that you would benefit from doing lats on both days. You can use the bands on your ME movement if you want. Just watch how long you use them. 3-4 weeks cycles are adequate. anything more than that and you are going tear your elbows apart and destroy your CNS. I think you have too many exercises. You have 7. I would do 5 at the most. 1 - Main Movement 2 - Supplemental 3 - Shoulders 4 - Lats 5 - Maybe another tri movement.
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/29, 12:54 PM I see a lot of pressing. I think this is too much (bench, band resisted bench, dips, sk, db press, push press), and that you are really frying your triceps, but like Pemdas I'd like to see more volume on the main movement. Maybe after your single, drop off and do a few more singles or triples. As for bands, I think it's fine to add them in just to get a feel for them, but I wouldn't use them after regular bench, or after anything for that matter. They generally are high intensity and I'd like to see them as your first exercise if you were going to use them. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 12:59 PM Ok so what is better then for ME upper? -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 11:30 AM Hey if you can take a look at my journal and let me know what you think.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/29, 11:34 AM where is this journal thing? the new site?
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 11:38 AM Yes but also here on this site but also on the new one under Flogs -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 11:39 AM Here is lat nights one to make it easier ME-Upper-Main exercise-bench weakness Tri/Delts Bench barx10 135x5 185x1 205x1 225x1 235x1 245x1-Miss Bands on bar 135x8 135x5 185x3x2 Dips 10, 6, 9, 8 SK barx15 40x10 60x6 Seated DB Presses 45x10 55x10 65x5 70x6 ASPR Standing Push press 135x5 145x5 Highlights: had just a hour for this.Got it done and used bands for the first time. I used 120lb DB to loop on end to the floor and wrapped the other end twice around the bar. It was hard at the lock out. ALso got 70x6 on last set of DB presses. Lowlights: Would have liked to hit more sets of Push press but I was dead and time was up -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/29, 12:01 PM I don't know what a sk bar is. I would like to see more volume on the ME movment. I think 135 was to high for a set of 5 because it is already more than 50% 1RM 45x10 95x5 maybe two set here for a little extra warm up. 135x3 165x3 195x1 215x1 225x1 235x1 Why the bands. I am not against them, put I would have done them with a close grip for like 3 sets of 5 or a couple heavy sets of 3. The second movement of the day should supplement the main movement. On bench this is some kind of tri dominate movement. I think that just adding bands and continuing to do bench is not the best choice. The movements are too similar. I would be happier even if you just added some boards. You can still use the bands if you want. If you are going to bench after bench then I would use a closer grip or boards. DB presses are also a good choice or JM press. Something like that. Dips- cool I would only do one shoulder movement. Especially after bench. Where is the lat work?
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 12:06 PM Sk is skullcrushers so Sk barx15 means I used the ez-curl bar only for 15reps As for 135 it is usually my starting point and is what I feel is light...not sure what was up last night I got 225x4 last week. Thought for sure I nail 245 and more. I aggree about the volume I needed more and will add more next time, last night I had a Wife Imposed Time Limit. I used the bands cause I had them now for a few weeks and that was my first use of them. Not sure when or how to add them in so I am just feeling out where they should go. I split the upper body work into the ME and DE days. i will add Lats and rows and such on DE upper body day. Thanks for the input I needed it!!! -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 01:32 PM My lats are very strong. They get work on DL and those variations as well. -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 01:33 PM My plan is a 12 week program made up of 4 3 week cycles. -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/29, 01:39 PM ============ Quoting from 7707mutt: My lats are very strong. They get work on DL and those variations as well. ============= ok.. well than at the very least do some face pulls or high pulls, shrugs...something for the rear delts and traps.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 01:48 PM LOL funny you say that I WAS planning to do those last night....just ran outta time. So next ME-Upper is Bench- somthing like this Barx15(wup)95x5 135x3 185x3 195x1 205x1 215x1 225x1 235x1 Try 245 then the supplemental? not sure what to choose there SH-presses and shrugs CGB and dips? Rows Hows that? -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/29, 02:02 PM I want to see only 5 movements. Trust me > 5 is too much. Supplemental...if you do incline db press as your supplemental movement then you can take care of your shoulders and tris in the same movement. The important thing to note here is that DB presses are pretty much close grip work. So it would look like this Bench DB Incline Shrugs Rows Maybe Dips
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 02:04 PM ok got it! -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/29, 02:05 PM On your RE or DE days I might do something like this. Bench (Rep or speed work) Heavy Close Grip like 3x3 heavy Shoulder Press Row of some sort.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 02:19 PM Ok then here is my plan for tonight which is ME lower Again Squats-Reg 95x10 185x3 245x1 275x1 295x1 305x1 315x1 325x1 335x1 345x1 SLDL 4 sets Pull throughs Hypers -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/29, 02:30 PM I see redundancy in sldl, pull throughs, and hypers, specifically in the pull throughs and hypers. Maybe sub one of them out for an abdominal movement. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 02:31 PM OK so skip the hypers and do 4 sets of incline crunches -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/29, 02:36 PM Sure. If you are short on time you could even do alternating sets. I want you to notice something. You are going up in 10 lb increments for your bench as well as your squat. You're squat max is 345 and your bench max is 245. That means you are getting 3 reps at 90%+ on bench, and 4 on your squat. These are things to keep in mind when you are planning your workout. Am I warming up properly? Am I doing enough heavy reps? Am I doing too much...? etc. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 02:40 PM To be honest I am at a loss with the % and the proper way to scale it that way. I have always gone up in 10-20lbs levels -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/29, 02:58 PM Here is how I do it. Warm-ups. 1 or 2 reps at 80-85% 1 rep near 90% but above it. 1 rep PR attempt If I felt that the PR attempt was easy I will go for more. Other wise i will drop back down to around 90 and hit 1 or 2 more reps. At your current squat level I would make 30-35lb jumps. bench 15-20lb jumps.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/29, 03:01 PM Note, I will make the jumps until I hit the PR from there I will only add 5 or 10 if I am feeling really good. So, basically I do about 10% jumps.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 03:12 PM So if my max sq is 335 do 1-2 sets at 80-85%? then at 90 then 1 PR? -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 03:14 PM So it would look like this: warm up-95x10 185x3 then 265x2 305x1 335x1? -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/29, 03:17 PM not enough warm up. This is probably what I would do. 45x?? 95x5 135x3 185x3 225x3 275x1 or 265x2 305x1 335x1
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 03:18 PM Ok cool then SLDL and abs and call it a night? Seems like to little LOL -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/29, 03:18 PM then 340 if 335 felt light or I would drop back down to 305 for 1 or 2 more sets.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 03:19 PM Ok, what about Adding in a few sets of front squats? -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/29, 03:22 PM It might seem like too little, but it's not. Doing 3-5 reps in the 90% is brutal. You can still keep either the pull-throughs or the hypers. However, I believe that you said you have weak quads in which case I would do lunges, close stance leg press, or front squats.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/29, 03:22 PM haha post right before i read that last one.
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/29, 03:24 PM that was supposed to say "I posted" not "post"
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 03:27 PM So lets keep squats, SLDL, pull thru, abbs and front sq -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
coolnatedawg Posts: 813 Joined: 2005/03/09	2007/11/29, 03:29 PM im not sure if you solved it or not, but try doing some sort of horizontal pulling variation (row) on one upper body day and then a vertical (pullup) on the other if you need to. that way you still get the back in every workout... good job mutt... its always confusing in the beginning...
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 03:31 PM Thanks I have been thru this before with WS but it was well over a year ago and I want to hit it better cause of my dietary limitations now. Back then I could eat 4k and up no problem now I am getting about 1800-2000 -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/29, 03:32 PM Well I might not do the pullthroughs if you are going to do the front squats.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/29, 03:34 PM yeah they werck my hammis bad -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/11/29, 06:07 PM If it's easy or feels like too little, then add more on the main movement. Like Pemdas said, if you're max attempt is easy, then go up in weight if you think you have it in you. Otherwise, drop down and do a few more sets at a lighter, but heavy weight. If you were to do front squats, I would do them as your second movement, and like was said before, cut out one of the hamstring movements. Otherwise, what you said before was fine. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/30, 09:18 AM Thanks for the help! Hit 345x1! Also 315x2 as well for new records. Felt great! -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/30, 09:22 AM Sweet...PRs are like a drug and I am addict.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/30, 09:50 AM Here is the squat workout I did Squats-barx10 95x5 135x5 185x1 225x1 265x1 275x1 295x1 305x1 315x1 335x1 345x1ASPR 315x2ASPR 305x2 295x2 225x10 I did 4 sets of fr sq 5 sets of SLDL 4 sets of Abs 4 sets of calf raises -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/30, 10:00 AM I would have tripled 185 and 225
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/30, 10:01 AM why? -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/11/30, 11:51 AM More volume for one. ME days are not test days contrary to popular belief. You should work up to a single not save all your energy for the single. 225x3 should not even be tough for you. I am guilty of this too, but to the extreme that you took it. Look at one the stickies on here about max effort mistakes. It address this issue specifically.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/11/30, 11:54 AM Hmmmm I really feel like I hit it harder than ever for a ME day. Next week I will try to push it more with less sets..... -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/12/03, 10:11 AM I think I over did it a bit on the DE upper day saturday, but yesterday DE Lower rocked! -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/03, 10:28 AM DE lower looked good. I would have either done the rest pause or the CGB. The CGB is better though. Honestly this is enough for one day. I would have just done one more movement for back instead of the CGB or rest pause. Speed bench 135x3x12 rest pause 135x10 155x10 175x10 SHrugs 225x10 315x10 405x10 495x10 405x10 315x20 225x10 CGB 185x3 185x3 195x3 195x3 WAY TOO MUCH back work. BOR 135x10 155x10 185x8 205x6 Pull up 3 sets assisted chins 3x3 One arm rows 90x6 110x6 120x6 I can see you fighting against wanting a lot of volume. STOP IT or you are going to burn out quickly.
Pemdas Posts: 973 Joined: 2004/07/22	2007/12/03, 10:32 AM Here is tip. If are going bust your ass and do too much(which you shouldn't do anyway) at least do it on ME day. That way you if are still feeling beat up on DE day you can cut back a little and you will still have enough time to recover for the next ME session.
7707mutt Posts: 7,686 Joined: 2002/06/18	2007/12/03, 11:24 AM Yeah just felt so damm good for back LOL will cut it down a notch or three. -------------- As a quarter squatter was dominating the rack, I heard a conversation between an old powerlifter (easily in his 60\\'s) and what I would guess was his grandson (15-yrs old): Kid: \\"So, why does he stop so short on his squats? That looks weird to me.\\" Old PL\\'er: \\"He\\'s afraid if he squats deep, his vagina might touch the ground.\\" 7707mutt@freetrainers.com
wrestler125 Posts: 4,619 Joined: 2004/01/27	2007/12/03, 02:42 PM Mutt, I think you need to seriously shift the focus towards your max effort lifts. Supplemental work is important, but you are putting way to much emphasis on accessory and supplemental work and not enough towards your main movement. Remember, you are doing that accessory work to bring up your main movement. -------------- SQUAT MORE ~Jesse Marunde Blood Guts Sweat Chalk

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