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06-04-2007, 12:47 PM
| #201 (permalink) | |
| Moderator Rank: Heavyweight Experience: 7-10 Years  Join Date: Jul 2005
Posts: 5,883
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But you know there are no hard and fast rules and the way you're doing it may work out fine for you. Just keep in mind the idea of giving yourself "room" to progress when choosing load, reps and sets. All you have to do on the GHR's is concentrate on the negative if you can't do the positive unassisted. That's the only way you'll be able to build up strength on those. It takes a while. Your plan for next workout looks fine. If it feels good and you can do more then do so...as long as you are not working to absolute failure on every set or something. This is a very flexible thing since you have more variables to play with. You don't have to be as rigid as the 5x5, you just have to be reasonable. | |
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06-05-2007, 01:08 AM
| #202 (permalink) | |||||
| Rank: Light Heavyweight Experience: 3-5 Years  Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,856
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regarding the pm i sent about the EFAs, i havent found out about the amount of stuff in it. i will do that and pm u back. thanks E  oh, and i posted my diet on bb.com because a few ppl asked me how i am getting in 300 grams of protein per day with only 50 or 75 being from whey. so here is the rough diet plan. i am directly copy-pasting it. Quote:
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06-05-2007, 08:42 AM
| #203 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,856
Gender: | Summer '07 Upper-Lower Split LOWER HEAVY - WEEK 4 Workout:- Squats = 1 set x 1 rep x 275 lbs (125 kgs) TOTAL POUNDAGE:- W4 --->>> 6,455 lbs Overall Impression:- bodyweight is finally up 1 kgs. i am now 83 kgs clean which means 183 lbs. unfortunately, i only got 4 hours of sleep last night and i wasnt feeling very happy today. probably why my squats were a disaster. |
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06-05-2007, 07:19 PM
| #204 (permalink) | |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
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10x3. Just not in this context. 10x3 is usually done in a very specific way. Using your 5 or 6 RM and going with short rest periods. Not more than two minutes and probalby going for less. If you're using 80 or 85%, a relatively light weight for 3 reps, then a long rest period would make it all a waste of time. Better to do the 5 or 6 reps for a few sets. On the other hand if you are going heavy to the point where you can't do a full ten sets and then you add sets you got two things: you can't progress very long like that without burning out and it's too much heavy work since you already just did you heavy bench. But 10x3 in and of itself is cool. But one central point I was getting at besides whatever I've already mentioned is start down a path and that path allows progression then use that path. Because being specific and not skipping around randomly results in the most specific adaptations. I did want to mention a little more about the whole rep range question. I think it is important in general that I meant it is perfectly reasonable for things on the so-called heavy days to get into moderate rep ranges the reps on the "light days" should certainly never get into the low ranges. So like I said they may meet in the middle. But even so the low rep days can go pretty high and that can work. You want to avoid huge increases in volume but even then the nature of this type of progression means that the volume will go back down as the load goes up. I noticed in your original write-up of the routine that the bench press on the second upper day you have and option of as low as 6 reps. I'm not sure where that came from but that I would avoid. I did see that you did 10 reps for you first workout which is fine but 8 reps would have allowed you more upper mobility. But yeah 6 reps could be cutting the load way too high. On the other hand if you had to add more reps to the pin presses and went up to 8 that would be fine if it allowed you to then load the bar. Keep in mind that in a general sense it works better to keep higher volume workouts for later in the week where you have a weekend to recover so I would avoid adding a lot of sets to the first two workouts so as to keep the volume relatively low. But you are on this for such a finite period I doubt it's gonna matter too much. | |
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06-07-2007, 09:04 AM
| #205 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,856
Gender: | Summer '07 Upper-Lower Split UPPER LIGHT - WEEK 4 Workout:- Military Press = 3 sets x 5 reps x 110 lbs (50 kgs) TOTAL POUNDAGE:- W4 --->>> 13,270 lbs Overall Impression:- good workout. a "bodybuilding" workout haha |
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06-08-2007, 03:10 PM
| #207 (permalink) |
| Moderator Rank: Heavyweight Experience: 7-10 Years Join Date: Jul 2005
Posts: 5,883
Country:
Gender: | Shit, Anuj, never mind the last paragraph. I'm getting myself mixed up. What you are doing now for the second upper is fine anyway especially now that you've got the overhead pressing first (except for the extra heavy OHP exercise). |
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06-08-2007, 09:44 PM
| #208 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,856
Gender: | ^^^ ok sir. i read what u wrote and i agree with what ur saying and it is making sense to me and i will do as u wish. second upper was killer  haha |
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06-10-2007, 10:58 AM
| #210 (permalink) |
| Rank: Light Heavyweight Experience: 3-5 Years Join Date: Aug 2005 Location: Trinity University, San Antonio, Texas
Posts: 3,856
Gender: | its like a rowing machine but ur hands are at shoulder level. it directly hits ur lats (a little) but mostly ur rear delts. let me see if i can get a picture.... EDIT: special thanks to google. eric, this is an upper back machine:  the only difference between this and my upper back machine is that in mine my elbows and wrists at shoulder height. |
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