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Personal Journals discussion on Kane's New Journal, within the Members Section; Oh shit Dave, I didn't mean to step on you. You go man. Honestly, I'd rather wait and hear what ...


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Old 03-08-2008, 02:15 PM   #11
EricT
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Oh shit Dave, I didn't mean to step on you. You go man. Honestly, I'd rather wait and hear what you have to say first.

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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 03-08-2008, 02:39 PM   #12
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Quote:
Originally Posted by Eric3237
Oh shit Dave, I didn't mean to step on you. You go man. Honestly, I'd rather wait and hear what you have to say first.
That's ok, you can step in. I'm at work right now and have to stop goofing on the internet anyway...
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Old 03-08-2008, 02:40 PM   #13
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Our loss.
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Old 03-08-2008, 11:31 PM   #14
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Quote:
Day 1 (Monday)
Standing Military Press 5x3
Bench 5x5
SS DB Flyes (TUT) (4to6-0-2 tempo)
Seated Cable Rows 1x5
Reverse Hypers 3x10
Tricep Pulldown 2x10
Why 5 sets of 3 military presses? I wouldn't do them before you start bench pressing either. Also, is the 1 set of 5 cable rows a gross typing error?

Look Kane, I think you'd be much better served with doing something that's more dedicated to mass than strength (which is exactly what you're after). I would grab a handful of compounds, figure out what rep range you respond best to per bodypart, and have some fun..

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Old 03-08-2008, 11:41 PM   #15
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Why not try picking two upper workouts, and two lower workouts.. Then you'd keep the three days per week in the gym and alternate them:

A Upper One
B Lower One
A Upper Two

B Lower Two
A Upper One
B Lower One

Ect..

Or I'd take a look at the structure of one of IA's programs. It leaves everything wide open for you to choose what the hell would work for Kane lol.. If anything, the organization should enter the equation.

Quote:
Originally Posted by Iron Addict
10 X 3

Here is an overview of the way my 10 x 3 routines are USUALLY laid out. I am not going to give it all away and go into set percentage, and performance or intensity cycling or any of the finer details, but it will give many of you curious guys a starting point on which to make mistakes or improvements


Day one Legs/back/posterior consists of a:
Horizontal or vertical lat movement done for 5 x 5, 10 x 3, 4 x 6, or 2 x 8-10
Isolation Bicep lift (humoring everyone) for 1-6 sets of 5-12 reps (one rep range picked
A squat/deadlift variation for 10 x 3, 8 x 3 (I like 8 sets for squat and deads) or a low (1-3) rep set
An posterior chain movement that has less CNS and metabolic fatigue than a heavy bar lift. Examples are reverse hypers, glute/ham raises, pull-trus
Calf work if desired

Rest

Day Two:
Chest/shoulders/tri
A bench press variation for either 10 x 3, or a 1-3 rep max-effort lift
If low reps are done, a repetition bench assistance exercise is used for 5 x 5, 4 x 6, or 3 x 10
An isolation or compound tricep lift
A delt lift, usually an isolation, but presses are done also
HEAVY Abs

Rest

Day three Legs/back/posterior consists of a DIFFERENT SET OF LIFTS THAN DAY ONE FOR THE SAME MUSCLES than day one

Differences on this day may include some non-bar squat leg work such as leg presses, hack squats, or possibly using the bar and doing front squats. Only 2-4 sets of these for 6-15 (one rep range only).
Horizontal or vertical lat movement done for 5 x 5, 10 x 3, 4 x 6, or 2 x 8-10
Isolation Bicep lift (humoring everyone) for 1-6 sets of 5-12 reps (one rep range picked
A squat/deadlift variation for 10 x 3, 8 x 3 (I like 8 sets for squat and deads) or a low (1-3) rep set
An posterior chain movement that has less CNS and metabolic fatigue than a heavy bar lift. Examples are reverse hypers, glute/ham raises, pull-trus
Calf work if desired

Rest, either take off two days and start with day four on monday (how I usually lay it out) or take a day off and continue.

Day four Chest/shoulders/tri consists of a DIFFERENT SET OF LIFTS THAN DAY ONE FOR THE SAME MUSCLES than day two:

Differences are a bit of limited weak point training ( example, flys done for chest) or a few higher rep sets of a different compound lift in addition to the major lifts.

A bench press variation for either 10 x 3, or a 1-3 rep max-effort lift
If low reps are done, a repetition bench assistance exercise is used for 5 x 5, 4 x 6, or 3 x 10
An isolation or compound tricep lift
A delt lift, usually an isolation, but presses are done also
HEAVY Abs
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Old 03-09-2008, 08:54 AM   #16
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Quote:
Originally Posted by 0311 View Post
Why 5 sets of 3 military presses? I wouldn't do them before you start bench pressing either. Also, is the 1 set of 5 cable rows a gross typing error?

Look Kane, I think you'd be much better served with doing something that's more dedicated to mass than strength (which is exactly what you're after). I would grab a handful of compounds, figure out what rep range you respond best to per bodypart, and have some fun..
I wanted to keep my pressing high so I picked lower reps instead of doing a 5x5, and since I was planning on doing the superset of DB flyes my bench number wouldn't be astronomical anyway. The 1x5 cable rows is really a 5x5 with a pyramid scheme, and spaced closely together (ie. drop the pin a plate every set til max). That was my logic but it could be wrong

I'll take a look at the IA stuff you posted. Thanks for your input Big Guy.

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