Kane's Training - Page 14 - Bodybuilding Discussion on Bodybuilding.net Personal Journals

EricT · 03-11-2006, 06:15 PM

My apologies, bro. I'm usually a thorough reader, but I didn't catch the change from front squats to back. Also, although I noticed the large drop in the machine squat, I totally failed to notice the change from lunges to leg press. I must be losing it. Definitely will take some adjustment, and by all means you should wait to get your form down on the A2G back squats.

Definitely don't worry about the numbers, then, they should come up pretty quick. I just didn't read your journal thoroughly enough. Have to stop thinking I have a photographic memory

.

Just wanted to make sure you hadn't gotten to caught up in the overall volume part of it and forgotten the basic tenants of the routine. That kind of thing happens to the best of us, but I see you have things well under control

.

Kane · 03-11-2006, 09:00 PM

Quote:

Originally Posted by hrdgain81

Kane, dont worry so much about the wieght drop, focus on getting your form down. I'm going through the same thing right now, i havent done any squats at all in over a year, A2G's are amazingly hard to do.

Lookin good though, good wieghts keep workin hard bro.

Thanks man, I appreciate the support

Quote:

Originally Posted by Eric3237

My apologies, bro.

Don't worry about it, it gives me a chance to double check my methodology anyway. And I'm guilty of it too lol.

EricT · 03-12-2006, 01:08 PM

Quote:

Originally Posted by Kane

Don't worry about it

I won't

Kane · 03-12-2006, 01:59 PM

Day Four Arms (done today)
179lbs
A1-Barbell Curl (100) 75
A2-DB Curls 20
B1-Preacher Curls (EZ Bar) (85) 75
B2-Hammer Curls 20
C1-Weighted Dips (BW+45) BW+50
C2-Standing Triceps Extensions (DB) 50
D1-Close-Grip Bench (115) 135
D2-Skullcrushers 75

I changed my journal format a little...the number in brackets is my current max going into the workout. After Eric's post, I realized I haven't been giving the -1s the proper attention. So this way it will be easier to see where I am , as far as maxes go.

First of all, I did the workout today because I was out of town thursday, friday, and saturday. Leg day will be tomorrow and I will be back on track for tuesday's workout.

I decided to do a 5x5 of A2G squats just to see how I could do outside of OVT legs. Here's the result:
A2G Squat [5x5] 95, 115, 135, 155, 185
Basically this means that I can do more weight on leg day...I'll just have to reduce my -2's. This got me really pumped for the arm workout!

On to the arm workout...I couldn't curl more than 75lbs because it aggrevated my forearms. So I went with a 302 tempo instead of 201 for -1 and 802 tempo instead of a 602 for -2. After biceps, I proceeded to absolutely murder my triceps and then I did some forearm work at the end.

EricT · 03-12-2006, 02:24 PM

Quote:

Originally Posted by Kane

A2G Squat [5x5] 95, 115, 135, 155, 185
Basically this means that I can do more weight on leg day

Let's just say I'm not surprised...

Kane · 03-13-2006, 01:59 PM

Day Six Legs
179lbs
A1-A2G Back Squat (115) 155
A2-Leg Press 100
B1-Machine Squat (470) 470
B2-Stiff Legged Dead Lift 90
C1-Deadlifts (275) 265
C2-Calves 150

Ok, I dropped the weight on the secondaries by alot and pumped up the main exercises alot. I crushed the old max for A2G and matched my max for machine squat and came close to my max for deads...Overall, very intense workout.

On a less enthusiastic note...football training has kicked up a few thousand notches and the gym is rediculous. I could handle the new years influx because it was mostly cardio bitches...but the football guys use all the same shit as me and it makes it near impossible to superset...So basically what I'm getting at is that OVT may be cut short due to time constraints...Legs today took 2.5 hours!!!!! that's way too fuckin long. I will start and finish week 3 and then make the call at the start of week 4.

As far as routines go, I am thinking of doing a 5x5. I'll be researching as much as I can about a 5x5 program...but if anyone has any suggestions, they are much appreciated.

Darkhorse · 03-13-2006, 02:18 PM

Quote:

Originally Posted by Kane

As far as routines go, I am thinking of doing a 5x5. I'll be researching as much as I can about a 5x5 program...but if anyone has any suggestions, they are much appreciated.

If you like to stick to a one muscle per week frequency like what you're doing now, you may consider doing Needsize's version of the 5x5..Page 3 of the DFT sticky. I think Sleazy tried this particular one.

Day 1 chest/calves
Flat bench 5x5
incline dumbell press 2x8-10
incline flyes 2x8-10
standing calve raises 5x15

Day 2 Back/Shoulders
military press 5x5
side laterals 3-5x8-10
deads 5x5
chins 2x8-10
shrugs 2x8-10
rows 2x8-10
bent over laterals 2x8-10

Day 3&4 rest

Day 5 Bis/Tris
close grip bench 5x5
standing barbell curls 5x5
weighted dips 2x8-10
incline dumbell curls 2x8-10
skull crushers 2x8-10
preacher curls 2x8-10

Day 6 Legs
squats 5x5
leg press or hacks 2x8-10( I dont do any more exercises for quads as I dont need to)
stiff legged deads 2x8-10
leg curls 2x8-10
seated calve raises 5x15
abs - weighted static holds

Day 7 rest

Kane · 03-13-2006, 04:25 PM

Thanks for the routine 0311! I must've missed it when I was looking through the forum. I'm going to either do Needsize's 5x5 or something similar to the 5x5 below (Dave's 5x5). Exams are coming up, so I'm also looking for a workout that isn't too time consuming and somewhat flexible in case I miss a day...but I also like the volume of OVT...so I'll sleep on it and hopefully make up my mind soon!

Quote:

Monday:

Olympic Squats 5x5 (same weight)
Benching 5x5 (flat)(same weight)
JS Rows 5x5 (working up to max set) [1x5]
Accessory (Skullcrushers: 3x8-10)

Tuesday:
Off

Wednesday:

Front Squats 5x5 (reduced 20% from Monday)
Standing Military Press 5x5 (same weight)
Weighted Pull ups 5x5 (same weight)
Deadlifts 5x5 (same weight)
Accessory (barbell/incline curls: 3x8-10) [Alternating each week]

Thursday:
Off

Friday:

Olympic Squats 5x5 (working up to max set) [1x5]
Benching 5x5 (incline)(same weight)
Rows 5x5 (same weight)
Accessory (weighted dips: 3x8-10)

Saturday:
Off

Sunday:
Off

hrdgain81 · 03-14-2006, 05:17 AM

Needsize's 5x5 looks pretty good. but if it were me, and i was going balls out for hypertrophy/strength I would swith up the accessory movements to supersetted 4x6 for two reasons. one even though you are suppersetting you will be able to move heavier wieghts then going 8-10. Two, there is something about suppersetting that makes me want to go crazy in the gym. It like supersets have built in motivation or something.

just wanted to throw that out there.

Kane · 03-14-2006, 01:16 PM

I'm going to go with the Needsize's 5x5. I am however, going to modify it slightly to save time and make it easier on myself, ie. plan the workout so I can go from exercise to exercise without leaving the platform, bench etc.. Here's what my modified version looks like:

Day 1 chest/calves
Flat Bench 5x5
Incline Dumbell Press 2x8-10
Flat Flyes 2x8-10
Standing Calve Raises 5x15

Day 2 Back/Shoulders
Standing Military Press 5x5
Upright Rows 3-5x8-10
Deads 5x5
JS Rows 2x8-10
Chins 2x8-10
Shrugs 2x8-10
Hammer Strength Row 2x8-10

Day 3&4 rest

Day 5 Bis/Tris
Close Grip Bench 5x5
Barbell Curls 5x5
Seated Tricep Extension 2x8-10
Incline Hammer Curls 2x8-10
Weighted Dips 2x8-10
Preacher Curls 2x8-10

Day 6 Legs
A2G Squats 5x5
Leg Press 2x8-10
Leg Curls 2x8-10
Seated Calf Raises 5x15
Abs

Day 7 rest

It's OVT chest/back day today...but if the gym is rediculous then I am going to switch to this program today and summarize my OVT results. I've been on OVT for 8 weeks, so if I have to switch I won't be at a loss.

03-11-2006, 06:15 PM	#131 (permalink)
EricT Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005 Posts: 5,887 Country: Gender:	My apologies, bro. I'm usually a thorough reader, but I didn't catch the change from front squats to back. Also, although I noticed the large drop in the machine squat, I totally failed to notice the change from lunges to leg press. I must be losing it. Definitely will take some adjustment, and by all means you should wait to get your form down on the A2G back squats. Definitely don't worry about the numbers, then, they should come up pretty quick. I just didn't read your journal thoroughly enough. Have to stop thinking I have a photographic memory . Just wanted to make sure you hadn't gotten to caught up in the overall volume part of it and forgotten the basic tenants of the routine. That kind of thing happens to the best of us, but I see you have things well under control .
	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

03-12-2006, 01:59 PM	#134 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,596 Country: Gender:	Day Four Arms (done today) 179lbs A1-Barbell Curl (100) 75 A2-DB Curls 20 B1-Preacher Curls (EZ Bar) (85) 75 B2-Hammer Curls 20 C1-Weighted Dips (BW+45) BW+50 C2-Standing Triceps Extensions (DB) 50 D1-Close-Grip Bench (115) 135 D2-Skullcrushers 75 I changed my journal format a little...the number in brackets is my current max going into the workout. After Eric's post, I realized I haven't been giving the -1s the proper attention. So this way it will be easier to see where I am , as far as maxes go. First of all, I did the workout today because I was out of town thursday, friday, and saturday. Leg day will be tomorrow and I will be back on track for tuesday's workout. I decided to do a 5x5 of A2G squats just to see how I could do outside of OVT legs. Here's the result: A2G Squat [5x5] 95, 115, 135, 155, 185 Basically this means that I can do more weight on leg day...I'll just have to reduce my -2's. This got me really pumped for the arm workout! On to the arm workout...I couldn't curl more than 75lbs because it aggrevated my forearms. So I went with a 302 tempo instead of 201 for -1 and 802 tempo instead of a 602 for -2. After biceps, I proceeded to absolutely murder my triceps and then I did some forearm work at the end.
	Kane's Sig:Bench:275 [1x1] Deadlift:365 [1x3] A2G Squat:275 [1x3] "Shut up and squat!" "NO, this is my squat rack. Go get your own!"

03-13-2006, 01:59 PM	#136 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,596 Country: Gender:	Day Six Legs 179lbs A1-A2G Back Squat (115) 155 A2-Leg Press 100 B1-Machine Squat (470) 470 B2-Stiff Legged Dead Lift 90 C1-Deadlifts (275) 265 C2-Calves 150 Ok, I dropped the weight on the secondaries by alot and pumped up the main exercises alot. I crushed the old max for A2G and matched my max for machine squat and came close to my max for deads...Overall, very intense workout. On a less enthusiastic note...football training has kicked up a few thousand notches and the gym is rediculous. I could handle the new years influx because it was mostly cardio bitches...but the football guys use all the same shit as me and it makes it near impossible to superset...So basically what I'm getting at is that OVT may be cut short due to time constraints...Legs today took 2.5 hours!!!!! that's way too fuckin long. I will start and finish week 3 and then make the call at the start of week 4. As far as routines go, I am thinking of doing a 5x5. I'll be researching as much as I can about a 5x5 program...but if anyone has any suggestions, they are much appreciated.
	Kane's Sig:Bench:275 [1x1] Deadlift:365 [1x3] A2G Squat:275 [1x3] "Shut up and squat!" "NO, this is my squat rack. Go get your own!"

03-14-2006, 05:17 AM	#139 (permalink)
hrdgain81 Rank: Light Heavyweight Experience: 5-7 Years Join Date: Mar 2005 Posts: 3,658	Needsize's 5x5 looks pretty good. but if it were me, and i was going balls out for hypertrophy/strength I would swith up the accessory movements to supersetted 4x6 for two reasons. one even though you are suppersetting you will be able to move heavier wieghts then going 8-10. Two, there is something about suppersetting that makes me want to go crazy in the gym. It like supersets have built in motivation or something. just wanted to throw that out there.
	hrdgain81's Sig:Your not special. APT ProWristStraps www.TheLocalSpots.com Built for young professionals on a budget. AIM: TLSCEOMI

03-14-2006, 01:16 PM	#140 (permalink)
Kane Rank: Lightweight Experience: 3-5 Years Join Date: Nov 2005 Posts: 1,596 Country: Gender:	I'm going to go with the Needsize's 5x5. I am however, going to modify it slightly to save time and make it easier on myself, ie. plan the workout so I can go from exercise to exercise without leaving the platform, bench etc.. Here's what my modified version looks like: Day 1 chest/calves Flat Bench 5x5 Incline Dumbell Press 2x8-10 Flat Flyes 2x8-10 Standing Calve Raises 5x15 Day 2 Back/Shoulders Standing Military Press 5x5 Upright Rows 3-5x8-10 Deads 5x5 JS Rows 2x8-10 Chins 2x8-10 Shrugs 2x8-10 Hammer Strength Row 2x8-10 Day 3&4 rest Day 5 Bis/Tris Close Grip Bench 5x5 Barbell Curls 5x5 Seated Tricep Extension 2x8-10 Incline Hammer Curls 2x8-10 Weighted Dips 2x8-10 Preacher Curls 2x8-10 Day 6 Legs A2G Squats 5x5 Leg Press 2x8-10 Leg Curls 2x8-10 Seated Calf Raises 5x15 Abs Day 7 rest It's OVT chest/back day today...but if the gym is rediculous then I am going to switch to this program today and summarize my OVT results. I've been on OVT for 8 weeks, so if I have to switch I won't be at a loss.
	Kane's Sig:Bench:275 [1x1] Deadlift:365 [1x3] A2G Squat:275 [1x3] "Shut up and squat!" "NO, this is my squat rack. Go get your own!"

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