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Ross86 · 01-30-2009, 10:53 AM

I think it's a good idea. I'm a fan of cycling rep ranges (3X8, 3X5, 3X3, each for three weeks)

iron_worker · 01-30-2009, 02:04 PM

Thanks for the input Ross. That sounds like a good idea. Cover all your bases.

TALO · 01-30-2009, 05:15 PM

You could even go as high as 12-15 reps. No matter what you will feel it. Change is good sometimes.

iron_worker · 01-31-2009, 09:03 AM

Friday Jan 30th/2009

Weight: 190.0lb Up again... I hope its just a fluctuation.

Push Press
-bar x 5
-75lb x 5
-95lb x 4
-115lb x 3
-135lb x 2
-155lb x 2
-135lb 6x2
-135lb x 5 (strict press)

I love push press.

Tricep Deadlift
20lb x 10
40lb x 10
60lb 2x10, 1x6

Pendlay Rows
20kg x 10
40kg x 10
50kg x 10
60kg 3x10

Good old barbell rows. Haven't done these for a while.

*edit* I forgot that we did some DB curls as well *edit*

DB Curls for the girls
22.5lb x 10
25lb x 10
27.5 x 10
30lb x 8

Thougths

Well I will probably end up switching my program up in a couple weeks and start cycling rep ranges. I might do something like:

3 weeks @ 3-4 x 10-12reps
3 weeks @ 3-5 x 5-8
3 weeks @ 7 x 1

IW

Ross86 · 01-31-2009, 09:48 AM

You just reminded me about Pendlay rows...I need to add those in next week also.

Are you going to do some 1RMs before switching routines to gauge progress?

iron_worker · 01-31-2009, 10:06 AM

Well the program I'm on now does a 1RM at least once every 3 weeks. But yes I should test all the big lifts before i start so I can monitor the progress.

IW

iron_worker · 02-01-2009, 02:13 PM

Sunday Feb 1st/2008

Weight: 191.0lb ... Up again. Uh oh.

Good Mornings
bar x 6
115lb x 5
135lb x 4
165lb x 4
185lb x 3
205lb x 2
225lb x 1
245lb x 1
265lb x 1
245lb x 2
225lb x 3

Well I was having trouble with these today. How do you define when a good morning becomes more of a squat? The heavier I go the more I have a tendancy to turn it into a pin squat. I have the pin set at hip height. I tried one setting lower but that seemed way too low. Any advice for me? I'm relatively new to good mornings.

Box Squat Pistols
bw 4x10

Hanging Leg Raises
bw x10,9,8,6

Thougths

Well my weight is up and over my start weight so now I'm a bit worried.

IW

Pitysister · 02-01-2009, 06:50 PM

don't let your knees bend a super amount. just stick your ass out until you can't stick your ass out anymore

_Wolf_ · 02-02-2009, 07:24 PM

^^^ I wish you'd told me that before. In all the articles I skimmed I never picked on that and because of this laziness of mine I never knew how to do that exercise till one day I just experimented with sticking my ass out and got an idea of what it should be!!! hahahahha...

iron_worker · 02-02-2009, 09:02 PM

Alright. Thanks guys. I'm going to watch some vids and see if I can fine tune it next week.

Dubs

01-31-2009, 09:03 AM	#804
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Friday Jan 30th/2009 Weight: 190.0lb Up again... I hope its just a fluctuation. Push Press -bar x 5 -75lb x 5 -95lb x 4 -115lb x 3 -135lb x 2 -155lb x 2 -135lb 6x2 -135lb x 5 (strict press) I love push press. Tricep Deadlift 20lb x 10 40lb x 10 60lb 2x10, 1x6 Pendlay Rows 20kg x 10 40kg x 10 50kg x 10 60kg 3x10 Good old barbell rows. Haven't done these for a while. edit I forgot that we did some DB curls as well edit DB Curls for the girls 22.5lb x 10 25lb x 10 27.5 x 10 30lb x 8 Thougths Well I will probably end up switching my program up in a couple weeks and start cycling rep ranges. I might do something like: 3 weeks @ 3-4 x 10-12reps 3 weeks @ 3-5 x 5-8 3 weeks @ 7 x 1 IW Last edited by iron_worker; 01-31-2009 at 10:09 AM..

01-31-2009, 09:48 AM	#805
Ross86 Rank: Light Heavyweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 3,268 Country: Gender:	You just reminded me about Pendlay rows...I need to add those in next week also. Are you going to do some 1RMs before switching routines to gauge progress?
	Ross86's Sig: To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

02-02-2009, 07:24 PM	#809
_Wolf_ Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jul 2005 Location: Trinity University, San Antonio, Texas Posts: 4,790 Country: Gender:	^^^ I wish you'd told me that before. In all the articles I skimmed I never picked on that and because of this laziness of mine I never knew how to do that exercise till one day I just experimented with sticking my ass out and got an idea of what it should be!!! hahahahha...
	_Wolf_'s Sig: *To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.* *To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.*

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01-30-2009, 10:53 AM	#801
Ross86 Rank: Light Heavyweight Experience: > 1 Year Join Date: Jan 2007 Location: NC Posts: 3,268 Country: Gender:	I think it's a good idea. I'm a fan of cycling rep ranges (3X8, 3X5, 3X3, each for three weeks)

01-30-2009, 02:04 PM	#802
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Thanks for the input Ross. That sounds like a good idea. Cover all your bases.

01-30-2009, 05:15 PM	#803
TALO Rank: Light Heavyweight Experience: 5-7 Years Join Date: Sep 2006 Location: Alberta , Canada Posts: 3,067 Country: Gender:	You could even go as high as 12-15 reps. No matter what you will feel it. Change is good sometimes.

01-31-2009, 10:06 AM	#806
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Well the program I'm on now does a 1RM at least once every 3 weeks. But yes I should test all the big lifts before i start so I can monitor the progress. IW

02-01-2009, 02:13 PM	#807
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Sunday Feb 1st/2008 Weight: 191.0lb ... Up again. Uh oh. Good Mornings bar x 6 115lb x 5 135lb x 4 165lb x 4 185lb x 3 205lb x 2 225lb x 1 245lb x 1 265lb x 1 245lb x 2 225lb x 3 Well I was having trouble with these today. How do you define when a good morning becomes more of a squat? The heavier I go the more I have a tendancy to turn it into a pin squat. I have the pin set at hip height. I tried one setting lower but that seemed way too low. Any advice for me? I'm relatively new to good mornings. Box Squat Pistols bw 4x10 Hanging Leg Raises bw x10,9,8,6 Thougths Well my weight is up and over my start weight so now I'm a bit worried. IW

02-01-2009, 06:50 PM	#808
Pitysister Rank: Light Heavyweight Experience: > 1 Year Join Date: Aug 2007 Posts: 4,221 Country: Gender:	don't let your knees bend a super amount. just stick your ass out until you can't stick your ass out anymore

02-02-2009, 09:02 PM	#810
iron_worker Rank: Light Heavyweight Experience: 5-7 Years Join Date: Jan 2007 Location: Saskatoon, Sk, Canada Posts: 3,149 Country: Gender:	Alright. Thanks guys. I'm going to watch some vids and see if I can fine tune it next week. Dubs

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