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can you please help me out with somthin
i understand the principle of progressive orverload but should i add weight EVERY time Or just when i can complete the sets and reps with good form ? because i have been adding weight every workout but i cant always finish the sets/reps and my form starts to fail |
You don't *have* to add weight every time. Since you are doing an A B A B style workout 4x a week I would say should add 5lb once a week. Adding 5lb 2x a week will get to be far too much really quickly.
If your form is breaking down to the point where you are risking injury then do not add weight. It's always more important to keep your muscles and joints healthy rather than getting that next 5lb. IW |
Tuesday March 13th, 2012
BW: 216.8lb Deadlifts mobility 80kg x 5 100kg x 5 125kg x 3 155kg x 5 175kg x 3 195kg x 1(+4) Deadlifts 110kg - 5x10 Superset with... Hanging Leg Raises bw 5x12,12,12,11,10 Thoughts A PR weight for deads and I did it for 5 reps. Nice! (429lb!) 200kg coming up next cycle. IW |
Thursday March 8th, 2012
BW: 218.2lb Military Press bar x 8 75lb x 5 950lb x 5 120lb x 3 150lb x 5 170lb x 3 190lb x 1(+2) 95lb,100lb,105lb,110lb,115lb - 5x10 Hammer Grip Cable Row 100lb,120lb,127.5lb,140lb,147.5lb - 5x10 Thoughts I hit 5 more pounds for the same reps as last cycle. Can't complain about that! It felt easier too.... Nice. Weight gain continues.... IW |
Friday March 16th, 2012
BW: 216.6lb Squats bar x 8 135lb x 5 175lb x 5 205lb x 3 255lb x 5 290lb x 3 325lb x 1(+3) Squats 155lb - 5x10 ...superset with... BB Bicep Curls 75lb - 5x10 Thoughts Pretty stoked about this lift. A PR weight for 4 reps. Nice! IW |
Monday March 19th, 2012
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - RH - 3x10 LH -3x7,6,5 Thoughts Well I have been doing some major slacking off on grip work lately ... oops. Did an easy workout to try and break myself back in. IW |
Wednesday March 20th, 2012
Deload Week BW: 218.0lb Bench Press bar x 8 115lb x 5 135lb x 5 175lb x 5 215lb x 5 Deadlifts 75kg x 5 100kg x 5 120kg x 5 150kg x 5 Pull Ups bw - 2x5 Thoughts Glad it's deload. My body needed it after that last cycle. IW |
Thursday March 22nd, 2012
Deload Week BW: 218.0lb Military Press bar x 8 75lb x 5 95lb x 5 115lb x 5 145lb x 5 Squats mobility bar x 8 135lb x 5 165lb x 5 205lb x 5 255lb x 5 Hammer Grip Cable Row 85lb x 10 140lb - 3x10 Thoughts Deload week was much needed. Hopefully I'm well rested for monday cause I feel weak right now! IW |
Monday March 26th, 2012
Grip Work Trainer - 3x10 CoC #1 - 3x5 CoC #1.5 - 2x3 CoC #2 - RH: 8,5 LH:2,1 CoC #1.5 - RH:10 LH:7 Thoughts I have been thinking about trying a monday "heavy" - thursday "light" style grip workout to see if I can get this thing moving again. Stalllllleeeedddd. IW |
Monday March 26th, 2012
BW: 218.4lb Bench Press bar x 8 115lb x 5 135lb x 5 165lb x 5 180lb x 5 205lb x 5 230lb x 5(+4) 160lb - 5x10 Pull-Ups bw x 8,5,5,4,3 Thoughts Last cycle I did 230lb x 8 ... was not expecting to hit 9. It was ugly and my butt came off the bench for the last one but I made 'er. IW |
Tuesday March 27th, 2012
BW: 218.2lb Deadlifts mobility 85kg x 5 105kg x 5 125kg x 3 140kg x 5 160kg x 5 180kg x 5(+4) Deadlifts 225lb - 3x10, 1x20(dear god!) Superset with... Hanging Leg Raises bw 3x12 Thoughts I could have gone for another rep on deads for a record but I my form was really solid up til that point so I left it. My back thanks me! For some reason I decided to finish off my 5x10 with a set of 20... zomg! IW |
Thursday March 29th, 2012
BW: 216.8lb Military Press bar x 8 85lb x 5 105lb x 5 125lb x 3 135lb x 5 155lb x 5 175lb x 5(+2) 105lb - 3x10 115lb - 2x10 Hammer Grip Cable Row 140lb - 4x10 140lb - 1x12 Thoughts A solid lift for military press. Really happy with that. I went to the doc and he says I have high cholesterol ... seemed odd cause I thought I eat fairly healthy and my macros are in check. Get doing some research and turns out the 4 eggs I'm eating in the morning are over double the recommended daily intake of cholesterol! Not to mention the rest of the food I eat! So I'm going to be cleaning up my diet big time (in terms of cholesterol and trans fats and such). Just a note to everyone that just because your macros are in check doesn't mean your micro nutrients are! IW |
Friday March 30th, 2012
BW: 216.2lb Squats bar x 8 135lb x 5 175lb x 5 205lb x 3 230lb x 5 265lb x 5 300lb x 5(+2) Thoughts Had places to be so it was a short and sweet workout. Turned out pretty solid. I have been shying away from the food a bit lately since I heard my cholesterol was high and it's showing in my body weight. Down a couple lb. IW |
Monday April 2nd, 2012
Grip Work Trainer - 3x10 CoC #1 - 2x5 CoC #1.5 - 1x3 CoC #2 - RH: 9,5 LH:3,2 CoC #1.5 - RH:11 LH:7 Thoughts A slight improvement over last week. I think I am going to try and take the "less is more" approach and drop thursday workouts since my DL workout on tuesday hammers my grip pretty good as well. I also dropped some of the work sets today. I may drop the top gripper to just one max set next time as well. IW |
Monday April 2nd, 2012
BW: 217.2lb Bench Press bar x 8 115lb x 5 135lb x 5 165lb x 5 195lb x 3 220lb x 3 245lb x 3(+1) 160lb - 5x10 Pull-Ups bw x 6,5,4,4,3 Thoughts New low cholesterol diet in place and I think it's wreaking havoc on my strength. I had a very lack luster day. I hope sh!t evens out quick. IW |
Tuesday April 3rd, 2012
BW: 217.0lb Deadlifts mobility 85kg x 5 105kg x 5 125kg x 3 150kg x 3 170kg x 3 190kg x 3(+3) Deadlifts 90kg - 3x10 Superset with... Hanging Leg Raises bw 3x12 Thoughts Well the gym is closed for good Friday so we're squatting a day early. I held back a bit on my rep max and cut my 5x10 down to 3x10 to try to save my back for squats. I'm reasonably happy with how the weight felt anyway. IW |
Friday April 5th, 2012
BW: 216.8lb Military Press bar x 10 85lb x 5 105lb x 5 125lb x 5 145lb x 5 165lb x 3 185lb x 4 Squats bar x 8 135lb x 5 175lb x 5 210lb x 3 245lb x 3 280lb x 3 315lb x 3(+3) Thoughts Well my shoulder was tweaked from bench and I didn't think MP was going to go very well but I still managed +1 rep from the last time I hit 185lb. Hopefully my shoulder heals up for monday so I can hit something respectable then. Squats went great. +1 rep from last time I did 315lb. Nice. IW |
Monday April 9th, 2012
BW: 216.8lb Bench Press bar x 8 115lb x 5 135lb x 5 165lb x 5 205lb x 5 230lb x 3 260lb x 1(+1) 155lb - 5x10 Pull-Ups bw x 10,7,5,5,4 Thoughts I'm reasonably happy with my bench today. 3 reps would have been really good in my mind. 2 reps I am ok with. I am not sure but this weight is either matching my old PR or beating it by 5lb so that's never a bad thing. It's been a loooonnngggg time since I hit these kinds of weights on bench. IW |
Tuesday April 10th, 2012
BW: 217.4lb Deadlifts mobility 90kg x 5 105kg x 5 130kg x 3 160kg x 5 180kg x 3 200kg x 1(+3) Deadlifts 100kg - 3x10,1x20 Superset with... Hanging Leg Raises bw 3x12 Thoughts 200kg is a nice landmark for me. 440lb.... for reps. Feels good. Though when I hit the first rep I was worried because it was moving slllloowwww. That last 20rep set completely gassed me and gave me a headache. Oh well. A really good day all in all. IW |
Thursday April 12th, 2012
BW: 219.8lb Military Press bar x 8 85lb x 5 105lb x 5 125lb x 3 155lb x 5 175lb x 3 195lb x 1(+1) 95lb - 2x10 105lb - 2x10 115lb - 1x10 Hammer Grip Cable Row 85lb x 10 160lb - 5x10 Thoughts Not sure on the big spike in my weight today? I cheated a bit last night on my night off so I guess that could be it. Hopefully it levels out a bit. I'm pretty happy with my performance on these today. I went for 3 but there was just no way it was going up. I'm ok with 2. IW |
Friday April 13th, 2012
BW: 216.6lb Squats bar x 8 135lb x 5 175lb x 5 215lb x 3 265lb x 5 300lb x 3 335lb x 1(+3) Squats 135lb,185lb - 2x10 ...superset with... BB Bicep Curls 65lb - 3x10 Thoughts Awesome squat day. Big PR for me. I was hoping for 3 reps because that would sort of go along with my recent trend of squatting but I grrrriiiinnnnnddddeeedddd out a 4th. I was going to hit the 5x10 harder but my back started to spasm so I called it quits. IW |
Monday April 16th, 2012
Grip Work Trainer - 3x10 CoC #1 - 2x5 CoC #1.5 - 1x3 Coc #2 - RH:10 LH: 3 attempts Coc #1.5 - RH:10 LH: 7 Thoughts Had a great day ... but only for my right hand. I dunno what happened with my left but it just felt awkward and I couldn't quite close it. Strange. Maybe I need a little bit more warm up. I kind of tried a keep it simple method today and reduced my warm up sets/reps. IW |
Monday April 16th, 2012
Conditioning Rowing - Intervals 3 minute warm up 6 cycles of 30second sprint/1min slow 3 minute cool down Thoughts Well I decided it's been too long since I've done any cardio... I also decided that the best way to go about doing cardio for a guy concerned with maintaining as much muscle mass as possible is to do interval training and one that trains the largest muscle groups possible to simulate weight training more closely ... aka rowing. I bought myself a cheap rowing machine from sears that seems to do the trick. It's just a fan style machine so it's a bit loud when I get it all wound up but just have to crank the music a bit louder. ha I could have just used the rowers at the gym but I never feel like doing cardio right after weights and I didn't want to make more trips to the gym than I already do so I'd feel like I live there ... so this seemed like a good compromise. I also did a session on Sunday that I forgot to record that was the same as this. My plan is to row on Wednesday and at least 1 (or both) of the weekend days. Hopefully it was a worthy investment. So far I'm pleased with it. IW |
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bench press 2x5 low 3x5 moderate 5x5 max incline DB bench press 2x5 low 3x5 moderate 5x5 max barbell rows 2x5 low 3x5 moderate 5x5 max pull ups AMAP WORKOUT B Squats 2x5 low 3x5 moderate 5x5 max overhead press 2x5 low 3x5 moderate 5x5 max deadlift 1x5 dumbell lateral raise 2x5 low 3x5 moderate 5x5 max what do you think ? im not sure the sets are to praportion could you advise please :) thanks |
Not sure what you're getting at with your "low/moderate/max"? Are you really going to do 10 sets?
Are you talking about warmup and acclimation sets as well? Free weights is definitely the way to go by the way. I assumed you were using free weights already actually .... IW |
Tuesday April 17th, 2012
Deload Week BW: 219.2lb Bench Press bar x 8 115lb x 5 135lb x 5 165lb x 5 215lb x 5 Deadlifts 90kg x 5 110kg x 5 130kg x 5 150kg x 5 Pull Ups bw - 2x8,5 Thoughts My weight is crazy right now. Not too sure what's going on. IW |
Quote:
i havnt tried anythin yet what do you think i should do with my sets and how should i warm up, im putting alot of effort in and would like to no that i am training correctly so please feel free to alter the ruteine to perfection iv read so many different ways of training im confusing my self, |
For my bench I know my max is right around 275lb. So lets use that as an example.
My 5 rep max is right around 240lb currently (~87% of my max) Obivously I wouldn't be able to a 5x5 of 240lb or even a 3x5 so I would have to use that figure to get my starting point of a 3x5 or 5x5. I would guess that good starting point for me would be like 205lb (~75% of my max) for a 5x5 and maybe 215lb (almost 80% of my max) for a 3x5... you have to have room to add weight after you start. For warmups I would do something like: Use the bar to stretch out for maybe 10 reps then... 115lb x 5 (~40% of my max) 135lb x 5 (~50% of my max) 165lb x 3 (~60% of my max) Then I might hit 1 acclimation set 185lb x 1 or 2 (~67% of my max) (I might change this to 195lb x 1 (70%) if I were doing a 3x5 ...but it doesn't matter *that* much. Then start into your 3x5 or 5x5. The whole idea is to get the blood flowing in your muscles, get them acclimated to the weight, and get your mind into the "zone" of lifting *without* burning out your muscles. The warm up should not be difficult and the acclimation sets should go up smoothly as well. So if you know what your max for any lift is (or at least close) you can follow a similar system to determine roughly how to warm up/acclimate. IW |
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No problem. Let me know how it goes.
IW |
Wednesday April 18th, 2012
Conditioning Rowing - Intervals 3 minute warm up 7 cycles of 30second sprint/1min slow 3 minute cool down Thoughts Managed to bump it up by 1 interval. My glutes tell me when it's time to quit. They start accchhhiiinnnnggggg. IW |
Thursday April 19th, 2012
Deload Week BW: 216.0lb Military Press bar x 8 85lb x 5 115lb x 5 135lb x 5 165lb x 3 Squats mobility bar x 8 135lb x 5 175lb x 5 205lb x 5 275lb x 3 Hammer Grip Cable Row 85lb x 10 160lb - 2x10 Thoughts My weight is bouncing between 216 and 219 and I don't know why. IW |
Sunday April 23rd, 2012
Conditioning Rowing - Steady State 20min Thoughts Well I had a really busy weekend and just didn't have the mojo to do intervals so I just did some steady state cardio instead. Better than nothin! IW |
Monday April 23rd, 2012
Grip Work Trainer - 3x10 CoC #1 - 2x5 CoC #1.5 - 1x3 Coc #2 - RH:10,6 LH: 3,2 Thoughts Left hand is still strugglin... but I got #2.5 and a book on grip training for my bday so I'll have to read through that and maybe figure out some new training ideas. IW |
Monday April 23rd, 2012
BW: 215.0lb Bench Press bar x 8 115lb x 5 145lb x 5 165lb x 5 180lb x 5 210lb x 5 235lb x 5(+4) 160lb - 3x10 165lb - 2x10 Pull-Ups bw x 9,7,5,4,3 Thoughts Bench went awesome today for some reason. I thought 8 reps would be solid ... surprised myself and rocked out 9. I think the rowing is starting to show in my weight. I think I'll keep the cals the same for this cycle and if I'm still dropping I might bump it up next cycle. Can't hurt to lean out a touch. ha Oh ya, and I cracked 16" on the bis today. Woo! 16" left and 16 1/8" right. Not huge but getting there. IW |
Tuesday April 24th, 2012
BW: 217.2lb Deadlifts mobility 90kg x 5 110kg x 5 130kg x 3 140kg x 5 162.5kg x 5 182.5kg x 5(+5) Deadlifts 95kg - 3x10 Superset with... Hanging Leg Raises bw 2x12,1x10 Thoughts 400lb+ for 10x reps ... money weight! That set just about killed me. ha! I was completely gassed and couldn't even finish my 5x10. Ah well, I'm stoked about the progress. IW |
Wednesday April 25th, 2012
Conditioning Rowing - Intervals 3 minute warm up 7 cycles of 30second sprint/1min slow 3 minute cool down Thoughts This will be my first time doing this during a heavy lifting week. We'll see how that affects my squats. IW |
Thursday April 26th, 2012
BW: 217.2lb Military Press bar x 8 85lb x 5 105lb x 5 125lb x 3 135lb x 5 160lb x 5 180lb x 5(+1) 95lb - 2x10 115lb - 1x10 Hammer Grip Cable Row 100lb x 10 160lb - 5x10 Thoughts I tied my best mp 2nite and it took some serious effort to do it. I'm happy with that. IW |
Friday April 27th, 2012
BW: 216.0lb Squats bar x 8 135lb x 5 185lb x 5 220lb x 3 235lb x 5 270lb x 5 310lb x 5(+0) Squats 155lb- 5x10 ...superset with... BB Bicep Curls 65lb - 5x10 Thoughts Well I'm a little upset with myself for messing up my squats. I could have had a huge PR total week (it still was a PR but just by a few lb). I guess my very high intensity rowing had an effect on squats. I may have to switch to a low intensity wednesday and high intensity on the weekend. I dunno. And it's bday too! IW |
Monday April 30th, 2012
Grip Work Trainer - 3x10 CoC #1 - 2x5 CoC #1.5 - 1x3 Coc #2 - 1x2 CoC #2.5 - 2 attempts each hand CoC #2 - RH:8,5 LH:3,2 Thoughts Well the 2.5 was miles away with my left... I thought I'd be able to get 1 out of the right hand but not to that too. Darn it! IW |
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