F = m.a. - Page 93 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

_Wolf_ · 10-05-2008, 07:36 PM

Cool

I will do so, sir. Although using bands for deads may be a bit complicated to set up lol...

EricT · 10-05-2008, 07:43 PM

The woody bands are available in solid colors now. Which liftinglarge doesn't seem to have. So you might like to get the colored ones. The other ones just have a small band of color. Except for mini bands...

It's not like it's hard to know what band is what, though, lol. I seem to remember that D just discussed bands with Hithopper and his bands are the same as mine are the same as Hits....

Read the articles in the powerlifting section and D has posted plenty of info in there.

_Wolf_ · 10-05-2008, 08:23 PM

^^^ Done and I ordered #1.

_Wolf_ · 10-10-2008, 12:21 PM

I wanted to update this journal.

I am taking this week off. I have finished maxing out on all my lifts last week. I've put up the vids if anyone is interested.

For reference, here are my numbers pre and post Maximum Strength:

OLD Lifts | NEW Lifts

Box Squat: 315 | 345

Deadlift: 365 | 385

Military Press: 160 | 175

Pull-up 3RM: +25 lbs | +15 lbs

Bodyweight: 175 lbs | 195 lbs

My plans for the future: I will be following a 3 day a week workout routine from now on. 3 days a week are formal workouts. I will (almost 99.99999% of the time) be working out on a 4th day. On this extra workout I will be playing around with some different exercises...sort of like a GPP/Recovery day.

My workout outlay is:
Sunday: Deadlift Day
Wednesday: Squat Day
Monday or Friday (depending on the week): Press Day

I will be varying volume weekly (just like how I did in Maximum Strength):
Week 1 = High Volume
Week 2 = Medium Volume
Week 3 = Very High Volume
Week 4 = Low Volume

I will also be rotating exercises every 4 weeks.

I won't get into details about my next mesocycle, but I will outline how the exercise selection and the procedures will go:

Deadlift Day:
- Heavy deadlift variations - like deficit deads, snatch deads, etc followed by speed work (and maybe bands too if you feel i should use those).
- For accessory work I would do some bulgarian squats or lunges or uni box squats.
- Next I would do some rowing work.
- Lastly I would do ab/core training.

Squat Day
- Some Squat variation and/or speed work if you'd like
- one unilateral leg exercise
- Some hamstring/PC type work - pull throughs, glute ham raises, etc
- Ab/core training

Press Day
- Press variation - with or without speed work..for example, for the first month I could do speed pin presses and on weeks 2 and 4 I would follow those speed presses with a couple of heavy doubles or triples.
- Bench variant - Incline bench or floor press or board press or close grip press, etc.
- Pull-ups
- Tricep work
- Ab work

Extra Workout
- Mobility Drills
- Overhead Squats
- Circuit work
- Jump Rope (maybe)

---x---

This is how my plan roughly looks. Let's see how things go because I will make changes as I go along.

My next workout will be this Sunday. See you guys then....

Pitysister · 10-10-2008, 01:04 PM

i'd like to see you before sunday....if possible

looks good man....hope it works out for ya.

Darkhorse · 10-10-2008, 01:04 PM

Good improvements in such a short time!

I'm doing a three day as well.. My best results come from 3 days in the gym, and my other days devoted to accessory work and GPP.

_Wolf_ · 10-10-2008, 01:11 PM

Quote:

Originally Posted by Pitysister

i'd like to see you before sunday....if possible

You can have whatever you like.....

You Tube

Quote:

Originally Posted by Pitysister

looks good man....hope it works out for ya.

Thanks, dude....I hope so too.

Quote:

Originally Posted by Darkhorse

Good improvements in such a short time!

I'm doing a three day as well.. My best results come from 3 days in the gym, and my other days devoted to accessory work and GPP.

Thanks, DH.

I hope 3 days works and I also think that the fourth day being dedicated to Circuits, etc will do me good. It should act as a recovery/metabolic day.

Ross86 · 10-10-2008, 01:16 PM

I like your workout...it's what I'm doing.

I just don't have a set schedule. I train a little more frequently than you. Looks good.

Pitysister · 10-10-2008, 01:29 PM

sweet vid.....i got a new role model.

EricT · 10-10-2008, 01:52 PM

If you actually looked at the way I work out..then it would look like a 3 day with alternate days thrown in for gpp, etc..so on...some of it is lifting but the character of it pretty much makes it gpp.

While ON PAPER it's not a 3 day, in reality it is...although I actually work out at least 4 days a week and in truth there are hardly any days with NO activity.

Funny how everyone ends up doing similar things

10-05-2008, 07:36 PM	#921 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	Cool I will do so, sir. Although using bands for deads may be a bit complicated to set up lol...
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

10-05-2008, 07:43 PM	#922 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,887 Country: Gender:	The woody bands are available in solid colors now. Which liftinglarge doesn't seem to have. So you might like to get the colored ones. The other ones just have a small band of color. Except for mini bands... It's not like it's hard to know what band is what, though, lol. I seem to remember that D just discussed bands with Hithopper and his bands are the same as mine are the same as Hits.... Read the articles in the powerlifting section and D has posted plenty of info in there.
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

10-05-2008, 08:23 PM	#923 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	^^^ Done and I ordered #1.
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

10-10-2008, 12:21 PM	#924 (permalink)
_Wolf_ Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas Posts: 3,858 Gender:	I wanted to update this journal. I am taking this week off. I have finished maxing out on all my lifts last week. I've put up the vids if anyone is interested. For reference, here are my numbers pre and post Maximum Strength: OLD Lifts \| NEW Lifts Box Squat: 315 \| 345 Deadlift: 365 \| 385 Military Press: 160 \| 175 Pull-up 3RM: +25 lbs \| +15 lbs Bodyweight: 175 lbs \| 195 lbs My plans for the future: I will be following a 3 day a week workout routine from now on. 3 days a week are formal workouts. I will (almost 99.99999% of the time) be working out on a 4th day. On this extra workout I will be playing around with some different exercises...sort of like a GPP/Recovery day. My workout outlay is: Sunday: Deadlift Day Wednesday: Squat Day Monday or Friday (depending on the week): Press Day I will be varying volume weekly (just like how I did in Maximum Strength): Week 1 = High Volume Week 2 = Medium Volume Week 3 = Very High Volume Week 4 = Low Volume I will also be rotating exercises every 4 weeks. I won't get into details about my next mesocycle, but I will outline how the exercise selection and the procedures will go: Deadlift Day: - Heavy deadlift variations - like deficit deads, snatch deads, etc followed by speed work (and maybe bands too if you feel i should use those). - For accessory work I would do some bulgarian squats or lunges or uni box squats. - Next I would do some rowing work. - Lastly I would do ab/core training. Squat Day - Some Squat variation and/or speed work if you'd like - one unilateral leg exercise - Some hamstring/PC type work - pull throughs, glute ham raises, etc - Ab/core training Press Day - Press variation - with or without speed work..for example, for the first month I could do speed pin presses and on weeks 2 and 4 I would follow those speed presses with a couple of heavy doubles or triples. - Bench variant - Incline bench or floor press or board press or close grip press, etc. - Pull-ups - Tricep work - Ab work Extra Workout - Mobility Drills - Overhead Squats - Circuit work - Jump Rope (maybe) ---x--- This is how my plan roughly looks. Let's see how things go because I will make changes as I go along. My next workout will be this Sunday. See you guys then....
	_Wolf_'s Sig:Training Log APT Pro Wrist Straps

10-10-2008, 01:04 PM	#925 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,551 Country: Gender:	i'd like to see you before sunday....if possible looks good man....hope it works out for ya.
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

10-10-2008, 01:04 PM	#926 (permalink)
Darkhorse Moderator Rank: Light Heavyweight Experience: 7-10 Years Join Date: Mar 2005 Location: CA Posts: 4,116 Country: Gender:	Good improvements in such a short time! I'm doing a three day as well.. My best results come from 3 days in the gym, and my other days devoted to accessory work and GPP.
	Darkhorse's Sig:My Training Philosophy how big would you be if ALL you did was: Squat 400 x 20 Deadlift 500 x 5 Bench 315 x 5, or dip with 100 lbs added. Chin with 75 lbs strapped to your waist x 5 Miltary Press 225 x 8 Pretty ****ing big is my guess. Without any "rear delt work". IA

10-10-2008, 01:16 PM	#928 (permalink)
Ross86 Rank: Middleweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 2,288 Country: Gender:	I like your workout...it's what I'm doing. I just don't have a set schedule. I train a little more frequently than you. Looks good.
	Ross86's Sig:"Excuses are the building blocks to a monument of nothingness" - Anonymous Stone Black

10-10-2008, 01:29 PM	#929 (permalink)
Pitysister Rank: Middleweight Experience: 1-2 Years Join Date: Aug 2007 Location: Midwest Posts: 2,551 Country: Gender:	sweet vid.....i got a new role model.
	Pitysister's Sig:Born the travesty of man Regular pulse midst pandemonium You're plucked to the mass Parched with thirst for the wicked -You clearly don't know shit about fuck - Kane Dog

10-10-2008, 01:52 PM	#930 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,887 Country: Gender:	If you actually looked at the way I work out..then it would look like a 3 day with alternate days thrown in for gpp, etc..so on...some of it is lifting but the character of it pretty much makes it gpp. While ON PAPER it's not a 3 day, in reality it is...although I actually work out at least 4 days a week and in truth there are hardly any days with NO activity. Funny how everyone ends up doing similar things
	EricT's Sig:I'm tired of the myth that bb'rs aren't flexible. As a group, they are extremely flexible. They have an amazing ability to bend over, place their heads between their legs, and blow smoke up their own asses. Books and Resources

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