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Old 07-20-2006, 08:15 PM   #21
knig22
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[2 x 15] Squats (A2G) 195
[2 x 15] Bench (flat) 125
[1 x 15] Military Press (seated) 60
[1 x 15] Pulldowns 100 (machine only goes up by about 20 lbs per plate)
[2 x 15] Rows (barbell) 95
[1 x 15] Barbell Curls 65
[2 x 15] Calves 220
[1 x 15] Shrugs 65

last workout of the 15rm meso, lots of those weights were higher than my maxes about a month ago so i take that as a good sign. also, i dont normally do flat barbell bench but i have been doing it for the whole workout. I always used to have bad form so i figured this would be a good way to fix it and it has worked really well. I'm hoping i can end the 5rm meso doing my body weight or more!
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Old 07-25-2006, 08:29 AM   #22
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[2 x 10] Squats (A2G) 165
[2 x 10] Pullthroughs 80
[2 x 10] Bench (flat) 115
[2 x 10] Military Press (standing) 45
[2 x 10] Pulldowns 80
[2 x 10] Rows (barbell) 75
[2 x 10] Shrugs (barbell) 75
[2 x 10] Barbell Curls 45
[3 x 10] Calves 200

First day of the 10rm meso, workout still seems to be going by too quickly (roughly 40 minutes). Am I doing something wrong or is it supposed to be this quick. I do a full warmup (10, 10, 5, 3, 1) for squat and bench. I started adding some ab work just to extend my time in the gym.

3x30 crunches
3x30 leg lifts
3x30 windmill crunches

Just want to make sure i'm not screwing anything with the new meso up. I'm pushing every weight up every workout and should hit my max at workout 6. Any further advice would be appreciated
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Old 07-25-2006, 09:19 AM   #23
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Originally Posted by Knig22
Am I doing something wrong or is it supposed to be this quick. I do a full warmup (10, 10, 5, 3, 1) for squat and bench.
No way. You're getting everything done. You're moving your weights up. No reason whatsoever to need to extend your time in the gym. 45 minutes to an hour is perfect.

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If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.
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Old 07-25-2006, 10:30 AM   #24
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Thanks Eric, just wanted to make sure i'm not going too fast
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Old 07-26-2006, 11:49 AM   #25
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[2 x 10] Squats (A2G) 175
[2 x 10] Pullthroughs 80
[2 x 10] Bench (flat) 120
[2 x 10] Military Press (standing) 50
[2 x 10] Pulldowns 80
[2 x 10] Rows (barbell) 80
[2 x 10] Shrugs (barbell) 80
[2 x 10] Barbell Curls 50
[3 x 10] Calves 210

workout went well.
I am up about 3 pounds from the start of HST. at this point i would be quite happy to end at about 190 (up from 180).
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Old 07-30-2006, 06:16 PM   #26
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[2 x 10] Squats (A2G) 185 195
[2 x 10] Pullthroughs 87 92
[2 x 10] Bench (flat) 120 125 130
[2 x 10] Military Press (standing) 55 65
[2 x 10] Pulldowns 100 112
[2 x 10] Rows (barbell) 90 95
[2 x 10] Shrugs (barbell) 90 95
[2 x 10] Barbell Curls 55 65
[3 x 10] Calves 220 230

those are workouts 4 and 5 of the 10rm meso. didnt feel very good going to the gym and i am almost surprised i made it through the whole workout. What's more surprising to me is that even though i was feeling shitty i was able to put up my scheduled numbers for the day.

question about the workout, should I stop upping the weight if i can't get all 10 reps on my second set or keep going up as long as my first 10 are good?
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Old 07-30-2006, 06:47 PM   #27
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question about the workout, should I stop upping the weight if i can't get all 10 reps on my second set or keep going up as long as my first 10 are good?
Only the first set of 10 reps matters. That first set HAS to be made. The second set is mainly for added volume. You could potentially cluster it if you had to. That means that you get, say, 7 reps on your second set. Rerack the weight and take a quick breather. 20 seconds or so later you nail the rest. This is also known as a rest/pause.

Make sure that you try your best to get that second set without form breaking down. Don't cluster the second set unless you have to. Another option is to rest a little longer between sets. If the first set was super hard, but you nailed all 10 reps, take an extra minute to relax..Go walk over to the water fountain and wet your mouth. Just don't lolly-gag for 5 minutes or something.

Also, it's not unheard of for most people to drop that second set of 10 the closer they move to their true 10 RM. Progression could look like this:

10 RM (two week mesocycle)

Day 1- 2 x 10 squats
Day 2- 2 x 10 squats
Day 3- 2 x 10 squats
Day 4- 1 x 10 squats
Day 5- 1 x 10 squats
Day 6- 1 x 10 squats (10 RM day)

Same goes for the 5 RM. Most people can start off with 3 x 5 for almost everything, but as the cycle progresses, and the weight becomes very heavy for you as you come closer and closer to your 5 RM, you could drop to 2 x 5 for everything and so on....

Lookin' good!

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Old 07-30-2006, 07:41 PM   #28
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awesome, thanks for the advice... I'll try out the rest/pause if i need it next workout
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Old 08-03-2006, 02:26 PM   #29
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[2 x 10] Squats (A2G) 225
[2 x 10] Pullthroughs 125
[2 x 10] Bench (flat) 135
[2 x 10] Military Press (standing) 65
[2 x 10] Pulldowns 120
[2 x 10] Rows (barbell) 125
[2 x 10] Shrugs (barbell) 125
[2 x 10] Barbell Curls 70
[3 x 10] Calves 240

This was my last 10rep workout... I shattered all of my previous personal records (except stupid bench)...
I was particularly pround of 225x10 a2g squat.
up next.... 5 rm meso, i'm pumped

I'm really hoping to come out of this with at least an increase to my previous 5rm bench record but progress on all other fronts is incouraging
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Old 08-06-2006, 12:46 PM   #30
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Quote:
Originally Posted by knig22
This was my last 10rep workout
feels good no...?

Quote:
I shattered all of my previous personal records (except stupid bench)
congrats....very well done.....!! bench is a bitch....but as long as EVERYTHING else increased, its all good...

Quote:
I was particularly pround of 225x10 a2g squat.
i can imagine...good going....

Quote:
up next.... 5 rm meso, i'm pumped
best of luck....the 5 rm meso is the BEST....!!!

Quote:
I'm really hoping to come out of this with at least an increase to my previous 5rm bench record but progress on all other fronts is incouraging
once again: congrats and best of luck buddy

- Sentinel

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