Page 2 of 21 FirstFirst 123412 ... LastLast
Results 11 to 20 of 210

Thread: NR Training Log 013

  1. #11
    OG VET
    no_refills's Avatar
    Online : no_refills is offline
    Join Date : Aug 2011
    Posts : 1,583
    Post Thanks / Like
    Array

    Default

    Monday - Shoulders, biceps, lt. triceps


    Warmup

    Military Press bar x8, 95x5 working sets 115x5, 125x5, 135x5, 140x5, 150x4 150 more like push press
    db U/R rows 35x12, 40x8, 40x8, 40x5 wore down fast on these
    cuban press bar x22
    bb curls 75x10, 85x8x3
    db hold superset w/ rev. wrist curls 30-15s, 95x6, 30-12s, 95x6, 20-45s, 95x6
    Blast strap pushups x33, x25

    5x5 m.press 175 Working Max 65Z%x5, 70%x5, 75%x5, 80%x5, 85%x5

    The difference between 20lb and 30lb for dumbell holds didn't seem like much, but the size of the hex you have to grip makes it that much harder.

    My splits may seem more like upper - lower body. except that I do back on the lower body days...
    I try and finish shoulders with at least 1 or 2 sets of rotators. Lite weight with reps till the shoulders start to burn....IMO if you lift heavy and you want to hang around you gotta work the scapulas and rotator cuff. Not that I lift real heavy anymore. LOL Back in the day.........
    Last edited by no_refills; 04-22-2013 at 07:50 PM.

  2. #12
    VIP Member
    Archer86foxtrot's Avatar
    Online : Archer86foxtrot is offline
    Join Date : Jul 2011
    Location : USA
    Posts : 2,187
    Post Thanks / Like
    Array

    Default

    Nice log! Not bad for an old fart! Lol! Jk, one of these days id like to be posting some impressive#'s like this!

  3. #13
    Made VIP Member
    milleniumgirl's Avatar
    Online : milleniumgirl is offline
    Join Date : Nov 2010
    Location : Overseas
    Posts : 3,184
    Post Thanks / Like
    Array

    Default

    You have strong shoulders -- I'm trying to work around a rotator cuff injury right now -- sucks!
    Pain is weakness leaving the body.
    The Few The Proud.

  4. #14
    OG VET
    no_refills's Avatar
    Online : no_refills is offline
    Join Date : Aug 2011
    Posts : 1,583
    Post Thanks / Like
    Array

    Default

    ^^^^ thanks, but my shoulders are very fragile and worn down. I have to take occasional breaks and do mucho physical therapy / mobility..

  5. #15
    OG VET
    no_refills's Avatar
    Online : no_refills is offline
    Join Date : Aug 2011
    Posts : 1,583
    Post Thanks / Like
    Array

    Default

    Wed 4/24 Deadlifts and back

    warmup

    Power Cleans 95x3x3, 135x3x3, 165x3x3 power cleans and row machine prep me for pulling the best
    Deadlift Sumo 225x5, 255x3, 290x3, 335x2x5, 375x1, 315x2+ (got 4) not to failure
    RDL 135x10x3 could really feel these after all the deadlifting
    BB Rows 155x12, x11, x8
    Pullups Overhand (goal 50 total) got 23

    Not bad 7 weeks off cycle. numbers are pretty good (for me) for a starting point.... I don't expect to be hitting PR's right off the gitgo...

  6. #16
    OG VET
    no_refills's Avatar
    Online : no_refills is offline
    Join Date : Aug 2011
    Posts : 1,583
    Post Thanks / Like
    Array

    Default

    Let me take a moment to expalin what I'm doing with my training cycle..... Be more than welcome to critique or slam it.. I'll live I promise you it doesn't hurt me feelings.....

    Been through Wendler's 5/3/1, Juggernaut, WSBB, Some Western Periodization, 5x5, and a few Russian layouts.... I liked 5/3/1 , not so much Juggernaut, but had my best squats and deadlifts using the russian formulas and my best bench using 5/3/1

    Right now I'm deadlifting, bb pressing and bb incl benching once every two weeks. I offset press and bench with dumbell work and I offset deadlifts with good mornings.... I do this more for recovery and staying fresh.... Squats I do every Saturday...

    I am using a progressive 5x5 on presses... I try to set up, so I can't get 5 good reps on the 5th set.... Whe nI can I'll incress my numbers by 5 lbs
    Military Press Example
    Max 180
    Working Max 175
    Week 1
    5x5 Strength
    55%x5 100
    65%x5 115
    70%x5 125
    75%x5 135
    80%x5 140
    Volume 25 reps 3075
    Week 2
    5x5 Strength
    55%x5 100
    65%x5 115
    75%x5 135
    80%x5 140
    85%x5 150
    Volume 25 reps 3200
    Week 2
    5x5 Strength
    65%x5 115
    70%x5 125
    75%x5 135
    80%x5 140
    90%x5 160
    Volume 25 reps 3375
    Week 4
    5x3 Deload
    50%x5 90
    50%x5 90
    50%x5 90
    Volume 15 reps 1350

    Continued...........

  7. #17
    OG VET
    no_refills's Avatar
    Online : no_refills is offline
    Join Date : Aug 2011
    Posts : 1,583
    Post Thanks / Like
    Array

    Default

    For deadlifts and squat it a little different. As the percentages go up each week. The number of lifts goes down and so might the volume. However to make sure I'm pushing I've added a plus set at the end of weeks 2 and 3... I don't go to failure, but I try and get as many reps as I need to finish. Some days I may even skip the + set altogether, which keeps the volume down.... I prefer to push myself, but I need a way to bail out if I fatigue and my numbers drop consistently....

    Squat and Deadlift examples
    Max 425
    Working Max 385
    Week 1
    5x5 Strength
    55%x5 215
    65%x5 255
    70%x5 270
    75%x5 290
    80%x5 310
    Volume 25 reps 6700
    Week 2
    Strength, Technique, Hypertrophy
    65%x3 255
    75%x3 290
    85%x2x5 330
    95%x1 370
    80%x2+ 310
    reps 2
    Volume 19+ reps 5925
    Week 3
    Strength, Mass
    65%x3 255
    70%x3 270
    80%x2 310
    85%x2 330
    87.5%x1 340
    90%x1 350
    92.5%x1 360
    80%x2+ 310
    reps 2
    Volume 15+ reps 4525
    Week 4
    5x3 Deload
    50%x5 185
    50%x5 185
    50%x5 185
    Volume 15 reps 2775
    Deadlift Every Other Week. No Deload

  8. #18
    VIP Member
    Archer86foxtrot's Avatar
    Online : Archer86foxtrot is offline
    Join Date : Jul 2011
    Location : USA
    Posts : 2,187
    Post Thanks / Like
    Array

    Default

    It looks like you've tried em all, I've been having good luck with 5/3/1 gonna stick with it for a while, your program interests me though. Keep us posted!

  9. #19
    OG VET
    no_refills's Avatar
    Online : no_refills is offline
    Join Date : Aug 2011
    Posts : 1,583
    Post Thanks / Like
    Array

    Default

    Finally, For upper body as soon as I can complete every 5x5 set in a wave with good form I'll increase the Max 10 lbs and start all over.

    For lower body I won't increase the weight until I see a favorable increase in th plus set. Than I will increase the weight 20 lbs....

    I also reserve the right (LOL) to incorporate a wave using chains and or bands. I like to throw in accomidating resistance training from time to time...

    Thanks for reading

  10. #20
    OG VET
    no_refills's Avatar
    Online : no_refills is offline
    Join Date : Aug 2011
    Posts : 1,583
    Post Thanks / Like
    Array

    Default

    Quote Originally Posted by Archer86foxtrot View Post
    It looks like you've tried em all, I've been having good luck with 5/3/1 gonna stick with it for a while, your program interests me though. Keep us posted!
    5/3/1 is an awesome program.... It allows you to test yourself with the main lifts, and use the assistance work to fix your weak areas.

    We always had better results when our maxes were adjusted so that our plus set reps were at least double or more... You're intensity is better doing the assist work... The assist work is what's gonna improve the main lifts... Every so 6 months test your 1RM ...

    Don't be afraid to lower your working max....

Page 2 of 21 FirstFirst 123412 ... LastLast

Similar Threads

  1. what do you all think of this training/training split
    By thegreatbanger in forum Weight Lifting & Bodybuilding
    Replies: 4
    Last Post: 05-05-2013, 01:06 PM
  2. Jump Sets For Increasing Training Volume and Training Intensity
    By tilltheend in forum Weight Lifting & Bodybuilding
    Replies: 0
    Last Post: 04-24-2012, 08:15 AM
  3. Val's Training
    By Valkyrie in forum Femme Training Logs
    Replies: 15
    Last Post: 02-23-2012, 05:34 AM
  4. MG training log
    By milleniumgirl in forum Training Logs
    Replies: 3
    Last Post: 11-19-2010, 01:12 PM
  5. Replies: 0
    Last Post: 10-24-2010, 12:10 AM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •