Bodybuilding.net - Bodybuilding Forum

Calculating the workloads will steer you down the wrong path. It's progression that matters. A little overlap in total workload may be just the thing that allows you to continue to load the bar on ONE movement rather that the abitrary rotation of lifts that results from to much work at higher intensity. And you're also not taking into account rest periods. 4x4 at 145 would have been fine if that allowed you to then do 4x6 at 145. Better yet would have been to start at 5 or even 4 reps and go from there in the first place. Although I wouldn't specifically plan for 4 reps. More like you hit 5 or 6 on the first set and maybe on subseqent sets you can only hit 4...then next time you do all sets of 6. Again more room to progress. You have to plan for that.

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.

__________________

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.
or
To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.


If you act sanctimonious I will just list out your logical fallacies until you get pissed off and spew blasphemous remarks.

hmm....true.....i just thought 8x3 would be more fun to be honest. i should have thought this through correctly. im sorry. next time, im gonna resist from being impulsive. if i fail next time then i will reduce the weight and do as u said. sorry E.

i will. and i know what u mean sir.

i better start now itself in that case.

ok sir. will do.

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.

this is just a general update fellas

__________________

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.

Summer '07 Upper-Lower Split
LOWER HEAVY - WEEK 4


Workout:-

Squats = 1 set x 1 rep x 275 lbs (125 kgs)

Good Mornings = 3 sets x 6 reps x 110 lbs (50 kgs)

Step-ups from below parallel = 3 sets x 7 reps x 185 lbs (90 kgs)

Glute Ham Raises = 3 sets x 5 reps x BW

Lat Sit-Ups = 3 sets x 10 reps x 77 lbs (35 kgs)

Crunches = 2 sets x 15 reps x BW

Hyperextensions = 1 set x 10 reps

Calf Raises on Leg Press DC Style = 4 sets x 25 reps x 220 lbs (100 kgs)

TOTAL POUNDAGE:-

W4 --->>> 6,455 lbs
W3---->>> 6,900 lbs
W2 --->>> n/a
W1 --->>> 7,575 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.

Squats: i dunno why but after the first rep i was like "fuck this, im not in the mood". maybe it was 17+ weeks of regular squatting catching up on me, maybe it was me just being lazy, maybe it was me coming off the medication for my illness, maybe it was because i was still sore from last friday, maybe i was just being a coward, maybe it was all of this put together. i regret doing only 1 set. next week i will come what may hit 275 for 3x3. no matter what. i have an idea about this actually. it just occured to me: i do 3x3x275 next week, then 3x4x275 then 3x5x275 then 4x5x275 and then 5x5x275. there we go. my goal for this summer: 5x5 with 275. then ill be happy haha.

Good Mornings: felt good. did them to perfection. next week will be 3x7x110 then 3x5x120. so im happy. i cant imagine however how ppl do 315 for 8+ reps on this. damn, i have a long long way to go.

Step-ups: felt good. progressed on these a little bit. thankfully.

Glute Ham Raises: FINALLY! managed to do them on my bench press lol. felt very wierd doing them. i hope by doing them often i can get better at them. right now, i wasnt doing them clean. i did take a little help from the ground every now and then.

All the other accessory bullshit: ab work felt good. ive been slacking off a lot on this. i did the calf raises because i have 14.3" calves under 26" thighs. hell, even my arms are bigger. hypers felt good too. did tons of stretching today.

Diet: fantastic diet. too bad it didnt reflect in the workout. i wish it had.

Overall: very unhappy with the squats. otherwise workout was fine. i saw shrek 3 today. 10:00 am show. very cute movie. i liked it a lot. next in line is Ocean's thirteen. releasing in india june 8th.

hope everyone is having a good week. stay safe everyone and thanks for reading!

It's not that I see something wrong with 8x3 or your goal of
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.

Summer '07 Upper-Lower Split
UPPER LIGHT - WEEK 4


Workout:-

Military Press = 3 sets x 5 reps x 110 lbs (50 kgs)

Pull-ups = 5 + 3 + 3 + 3 = 14

Standing Dumbbell Shoulder Press = 2 sets x 3 reps x 55 lbs (24 kgs)

Upper Back Machine = 2 sets x 10 reps x 135 lbs (60 kgs)

Incline Press = 4 sets x 8 reps x 110 lbs (50 kgs)

Lat Pull Downs = 2 sets x 8 reps x 155 lbs (70 kgs)

TOTAL POUNDAGE:-

W4 --->>> 13,270 lbs
W3 --->>> n/a
W2 --->>> n/a
W1 --->>> 8,847 lbs

Overall Impression:-

good workout. a "bodybuilding" workout haha

Military Press: awesome! haha

Pull-ups: surprised myself with this. finally. i held my breath on every set and apparently it helped

Standing Dumbbell Shoulder Press: i wanted to get over my phobia for these. so well.....it worked

Upper Back Machine: felt awesome!

Incline Bench Press: i wanted to do 1 more pusing and 1 more pulling movement so i added this in. felt great. i like doing these after military presses. military presses rock!

Lat Pull Downs: doing them after such a long time. last time i did these i was on DC Training haha.....they felt great. i could have done a few more but i didnt want to be wiped out.

Diet: reflected in my workload capacity. i was brimming with energy

Overall: i had a lot left in my after this workout. so that means i can progress more on this haha. im happy going to see ocean's 13 tomorrow.

hope everyone is having a good week. thanks for reading y'all and stay safe

ps: i saw a movie called "My Cousing Vinny" on DVD and i loved it. just letting y'all know....along with resident evil apocolypse, 24 days later and the goodfellas (i saw these for the 4th or 5th time lol)

anyways, peace everyone!

Eric: i will reply to ur post in a short bit

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).

^^^ 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

Speaking of which, what is the "upper back machine". What does it involve?

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.