07-26-2013, 08:39 AM
I played a lot with things and I would recommend you give numbers 5 and/or 6 a shot first.
Originally Posted by jmsmall
I had a failure zone that I started with in the 90-120 range and dropped it to 60-90 with pretty good result. I think much like standard periodized training its good to hit a different rep range for a while... then change it again. Seeing that your going well over 120seconds in most lifts you would use quite a bit more weight in the 60-90 range and likely shock the muscles quite a bit in the process.
Switching the upper/lower thing.... I tried to alternate so that I was hitting different muscles fresh every other week.
I had also taken 14 days before workouts and come back stronger than ever. So this is a fine way to break a plateau as well.
All and all I'd vote for the change in rep/TUL range. See what your trainer thinks I guess. I did all my tinkering without the benefit of a person trained in this methodology so it was all based on books and blogs.
Last edited by Neckhammer; 07-26-2013 at 08:53 AM.
07-26-2013, 04:04 PM
3 Mile tempo run this morning. This afternoon walked to the gym and did shoulders and arms.
Seated DB Press 1X15 -30lbs, 1X12- 35lbs, 1X10 - 40lbs., 1X8 - 45lbs., 1X6 - 50lbs.
Standing DB laterals - 1X15 - 20lbs., 1X12 -25lbs., 1X10 - 30lbs., 1X15 - 20lbs.
Bent Over DB Laterals - 4X10 -25lbs.
1 Super Set - Standing DB Press 15X30lbs, Lateral Raises 10X25lbs., Alt. Forward DB Raises 10X25lbs. Bent over DB laterals 10X25lbs.
Scott Curls 95lbs super setted with Triceps Pressdowns 90lbs. 10 X 4 sets.
Burnout set of 15 strict DB curls at 30lbs super setted with Triceps BB Pushbacks 100lbs X10
07-26-2013, 06:24 PM
Open water swim around the island (about 2km) and then some hIIT/core work. Tired ... Need rest day tomorrow!
07-26-2013, 07:02 PM
Bench Press: 200 lbs 1x3 , 190lbs, 2x5
Standing Overhead Press: 115lbs, 3x5
ATG Squats: 195lbs, 3x5
Power Cleans: 135lbs, 3x5
07-27-2013, 02:21 AM
Deadlift: 1x167.5kg (~370lbs) new PR
Front squat: 1x85 Technically also new PR, but only because I've just started on front squats recently.
Bench: 1x84kg. With a narrower grip than usual.
Rows: 6x5x50kg supersetted with the bench.
07-28-2013, 02:40 PM
I have no idea what I just read
Originally Posted by jmsmall
Today I went down to the stream/rivery thing at the bottom of my yard, jumped in, and ran/walked/jumped/swam/climbed along it till I could go no further. Takes about an hr. Along the way are various challenges. For instance, do I go in that cold deep water or do I climb the tree beside it and swing to the other side? Decisions decisions. Climbed and swung along many a tree, crawled(sometimes actually under the water) to get under barbed wire fencing, navigated various dangerous heights to find a good route and generally got stratched, stung and poked alot. Did alot of pushing, pulling, crawling, squatting through the woody areas. When I got to the end, I had to climb up a massive railing to get across. I used just my arms for extra challenge.
Then I got to woody area. Sprinted up the hills when I felt like, quickly grabbing onto to things when I slipped, used the trees to hoik myself up levels, climbed rocks, ran across fields, did pull ups on tree branches. Have a range of cuts and scratches to show for my efforts. Good time though, took about 3 hrs overall, but I did stop for a while to sleep under a tree.
07-28-2013, 05:03 PM
8-mile easy pace run.
Standing OH Press: 115lbs, 3x5
Back Squats: 205lbs, 3x5
Calf Raises: 385lbs, 3x10
Power Cleans: 115lbs, 3x5
Bike Inervals: 10 Sets of 40:10 Sprints
07-28-2013, 06:28 PM
TRAINING– WORKOUT A
- Bench (1x10x40) (1x8x55) (1x5x60) (1x5x62.5) (3x5x65)
- Squat (5x55) (5x60) (5x5x65) ---- Yes, go for extra time on the Squat
- OHP (5x5x42.5)
- Row (5x5x42.5)
- Dips (3x10x12)
- Leg Raises (2x15) (1x20)
07-28-2013, 06:33 PM
Yesterday I went on a 5 mile hike through ankle to knee deep water. Have been wearing Vibrams and crocs for the last few months and realized wearing shoes while hiking sucks. Ended up taking my shoes of and going barefoot the last mile and a half. Those shoes get heavy when full of mud and water.
07-28-2013, 07:07 PM
Its called HIT
Originally Posted by Rocco Hill
Works well for people who have shit to do so wanna get everything they can out of a session and get on with life.
Tags for this Thread